September 2013 Mindfulness and Mood Boosting Tips from Ilana D. Rosenberg, Ph.D.
It is the start of a new school year and time to think about new beginnings. There can be a mix of feelings-relief that children are back at school(see http://www.ilanarosenberg.com/transition-to-school-ilana-d-rosenberg-phd.pdf for an article on the topic), anxiety about going back to work or school yourself and the difficulty and predictability of going back to a routine. It can also be refreshing to have a new start, a time for reflection on what has gone well for you personally over the past year and what changes you would like to make to increase your happiness.
Mindfulness, stress relief and mood boosting tips from Dr. Rosenberg:
Life gets stressful and we can’t control that. The key is to learn how to be in control of your thoughts and reactions so that you don’t get overwhelmed. Here are a few tips about what to do when you feel stressed out or unhappy:
- Remind yourself that most problems are impermanent: This too shall pass.
- Tell yourself how you are feeling right now. Labeling feelings can help them seem more manageable and less overwhelming.
- Acknowledge that any feeling that feels bad is never the last step.
- Notice one entire breath. Start with noticing the cool air entering your nose upon inhale, then the top of the breath when you can’t breathe in anymore and finally the warm air leaving your nose when you exhale.
Tips for children:
- Teach children to notice and label what they are feeling because labeling feelings helps feelings be more contained and manageable. Keep it simple: sad, mad, bad, glad can be understood by children of any age.
Dr. Rosenberg treats individuals with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.
Dr. Rosenberg also has special expertise working with mothers of newborns and children of all ages.
Her therapeutic method combines working with individuals’ strengths, experiencing emotions and mindfulness training. This approach helps people experience an increased sense of well-being quickly.