longview_counseling

New virtual support group offered by our friend and colleague Melodie Winter. Check it out and share with folks you think might benefit!

I call this the 4N skill of ACT

😳NOTICE that something has emotionally shifted- this is often felt in our bodies- a twinge, a hollowness in our stomach, a flush in cheeks, a stillness. It might be a behavior- for example I might notice that I’ve stopped contributing to a conversation or I’ve zoned out or that Im angry cleaning.

🤔 NAME the emtion(s)- it is usually a mix of many! Use a feelings wheel if that helps

😘 NORMALIZE the feeling. This is an exercise in self-compassion.
This feeling makes sense when I …
It is normal to feel … becasue/ when …..

For example, it is normal to feel anxious and scared when my dog is sick because they have been my best companion and Im invested in their welbeing. It makes sense that I am also proud of myself when I care for my pets as best as I can and seek the support of professionals.

🤩 NEED - given the feelings, what is needed?

What can you give to yourself? a hug, a break, a day off, scheduling a doctors appointment, a high five, call a friend

What can you ask for from others? A meal, help, advice, delegate a task, babysitting, a date, tutoring etc

Are you tired all the time? Does your mind start spinning when you go to bed, waking up throughout the night, then sleeping like the dead from 4am until til the alarm goes off 3 times?

If you have ADHD you most likely don’t sleep well. Here’s the good news! You can improve your sleep quality.

- Bed is only for sleep and s*x. (No work, arguments, reading, or device use)
- Set an alarm to start wind down period before bed.
- Set a bedtime and stick to it!
- Use grounding & defusion skills to set an intention and stay relaxed
- Avoid naps
- Avoid caffeine after noon
- Get outside early in the morning
- Consider non-habit forming medications like 1 mg Melatonin.
- Consult your doctor about medications that help with sleep, including stimulants.