Cheryl Beatrice, PhD, LMFT

04/14/2023

I love this wonderful example of modeling behaviors. I'm certain it will make a big difference for both the Mama and baby Orangutan. Kudos Zookeepers.

How do you teach an orangutan how to breastfeed? Zookeepers at the Metro Richmond Zoo sent in a human mom. CNN's Jeanne Moos reports.

11/03/2020

Tips to manage election day anxiety:
1. do not watch the news all day. check in periodically.
2. take frequent breaks from whatever you're doing. it's okay to not be productive today
3. breathe. when you find yourself feeling more anxious, stop and do some box breathing (breathe in for 4 seconds, hold at the top for 4 seconds, breathe out for 4 seconds, hold at the bottom for 4 seconds)
4. meditate. try a progressive muscle relaxation meditation (https://youtu.be/86HUcX8ZtAk)
5. talk to someone. call a trusted friend or family member
6. pet your furry friend.
7. hug someone (with permission of course). hold for at least 6 seconds to get the benefit of the cuddle hormone (oxytocin) release.
8. try a grounding exercise. (see photo).
9. listen to calming music or 'white noise' like the ocean waves, rain
10. repeat.
These are only some of the anxiety reduction techniques you might consider using today. Most importantly...be kind to yourself. ❤

09/13/2020

What you see is not always what’s going on underneath. If you or someone you love has anxiety, be patient. Breathe. Use grounding and mindfulness techniques.

08/24/2020

Sometimes, we have to look for the humor in situations. 😂🤣

08/11/2020

I have the best coworker. Jerry jumps up in the chair behind me and sleeps while I’m in sessions or teaching classes. This is his “new normal.” Although, I’m not really sure what we will do once I finally go back to seeing clients face-to-face in my office. It will be a big adjustment for both of us.
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We will take it one day at a time.
We will sit with the emotions that we feel.
We will enjoy one another’s company and be grateful for this time we have together. 🐶🐶

07/22/2020

I have shared this with so many of my clients recently because it’s that important. When we react instead of respond, we might say something we didn’t mean to or that might do more damage. The pause may simply be stopping to ask yourself, is what I’m about to say (or want to say) going to add 💦 or ⛽️ to the 🔥?

07/09/2020

Empathy and compassion require us to set aside judgment and imagine what the other person is experiencing. To me, it’s the most important way we can show up for one another. Connection to others is what makes our human experience rich. Knowing someone really “gets” is an amazing feeling.

06/17/2020

Mental health professionals. Please consider attending this CE event this Saturday.

06/10/2020

We can and must strive each day to do better. Small changes add up.

05/30/2020

Apologies are important because they allow us to move forward. So often our apology may fall flat or miss the mark because it missed some important elements. Or because we included justifications and excuses. Our words have the power to hurt or heal.

05/22/2020

Great visual from . Self-care is not selfish. You cannot give to others when you are depleted. So take the time you need to fill you pitcher or bucket up. Take a walk, a bath, meditate, exercise, see your therapist...whatever you need to recharge your batteries. Making self-care a priority is wonderful for meeting our needs and models important behavior for our children.

05/19/2020

Sometimes anxiety, anger, fear, and other emotions can be overwhelming. Here’s a nice and easy grounding exercise to help in those moments. Be gentle with yourself. Be kind to yourself.