Modern Me Psychology

01/30/2025

Committed Action is one of the core components of Acceptance and Commitment Therapy (ACT), which is the process of aligning one's actions with one's values. The ACT philosophy states that a meaningful life is possible when one’s actions align with one's values. Committed action can lead to satisfaction and achievement.

What is committed action?
- Taking action that aligns with one’s values
- Even when faced with obstacles, one moves toward their values
- Choosing to act in a way that aligned with what is important to you
- Creating steps to achieve your goals and live a meaningful life

How to practice committed action?
- Use the SMART goal method to set realistic time-framed goals
- Create small achievable steps to reach your goal, these steps can be re-evaluated if they do not work or align with your values

In the comments, let us know how you would use committed action to achieve your goals.

01/28/2025

🧱 Happy National LEGO Day!🧱

January 28th is National Lego Day. Did you know that building with LEGOs isn’t just for fun—it’s also great for your mental health? Engaging in creative play can reduce stress, boost focus, and help you feel more present. Whether you’re constructing a masterpiece or just snapping pieces together, the simple act of building can be incredibly grounding.

💡 Here’s why LEGO building is good for the mind:
- 🧠 Mindfulness in motion: Focusing on each piece helps calm racing thoughts.
- 🎨 Creativity boost: Building freely sparks imagination and problem-solving.
- 🤲 Hands-on relaxation: Repetitive actions like snapping bricks together are soothing.
- 👥 Connection: Building with others fosters teamwork and strengthens relationships.

So today, grab some LEGOs and give yourself permission to play! It’s not about perfection—it's about enjoying the process.

What will you build today? Share your ideas or creations with us! 💙

01/28/2025

Taking the first step toward therapy can feel daunting, but if you're feeling overwhelmed or stuck, it might be the solution you’ve been searching for. At Modern Me Psychology, PC, we understand how life’s challenges—whether in your relationships, career, or personal well-being—can create stress and confusion. Here's how to know if therapy might be the right choice for you:

1. When Life Feels Unmanageable

Are you feeling overwhelmed by the demands of everyday life? Whether it's work, family, or personal struggles, therapy provides the tools to regain control and find balance.

2. Navigating Life Changes

Transitions—whether they're big or small—can leave you feeling uncertain. Therapy can provide the support and guidance you need to adjust and thrive during life’s transitions.

3. Strengthening Your Relationships

If you're finding it difficult to connect with those around you, therapy can help improve communication and strengthen your relationships, whether it's with a partner, family, or friends.

4. Personal Growth & Emotional Healing

Therapy is not just for crisis moments. It’s also a way to enhance emotional well-being, increase self-awareness, and build resilience.

At Modern Me Psychology, PC, we’re here to guide you through challenges and help you rediscover a sense of fulfillment. Whether you're facing anxiety, grief, or just looking for clarity in life, we offer tailored therapeutic services to meet your needs.

Contact Us Today!

Ready to take the next step toward a healthier, happier you? Reach out today to connect with our coordinator, Camille, at 630-358-9821. We’re here to guide you on your journey to emotional well-being and personal growth.

01/27/2025

What are values? Values refer to how we live our lives. Values can be a compass that helps guide you through life. Values are also what we want to be. When we live by our values, we can find more meaning in our lives, even when facing difficult experiences.

When we are faced with failure or painful experiences, we can stray from our values. These experiences can be a unique opportunity to reconnect with what truly matters. Ask yourself. “What does this setback reveal about my values?” By asking yourself this question, you can identify your core values and then use them as a guide for future actions.

Tell us about one of your core values, how you live by it, or how the value has helped guide your path in life.

01/23/2025

Acceptance and Commitment Therapy (ACT) offers a technique for defusing thoughts, which means shifting attention. A fused thought is when one is focused on or consumed by thoughts that trap one into thinking or feeling a certain way. ACT can teach us to defuse negative thoughts and self-talk by viewing them as transient rather than fact.

How to use the technique
-Reframe the thought:
“I am a failure” (The original thought.)
“I am having the thought I am a failure”
“I notice I am having the thought I am a failure”
Reframing the fused thought gives the thought less power.

-Put the thought in the clouds:
Use imagery to place your thoughts on a cloud and watch them float away.
You can also imagine leaves flowing down a stream or popping bubbles.

Other defusion techniques include saying the thought in a silly voice, naming the story, and zooming out.

In the comments, let us know how you would use defusion techniques.

01/21/2025

✨Spotlight✨We’re excited to celebrate Dr. Erin and all the amazing contributions she brings to our team. From day one, Dr. Erin has shown incredible dedication, creativity, and positivity, making a real impact in mental health.

Thank you for your hard work and commitment, Dr. Erin. We’re so grateful to have you on the team and look forward to your continued success!

Let’s show some love and appreciation in the comments!

01/21/2025

✨Blog Alert✨
Failure and setbacks are inevitable parts of the human experience. Yet, they often bring feelings of shame, inadequacy, and self-doubt. As a licensed clinical psychologist, I have witnessed firsthand how individuals can turn these challenging moments into opportunities for growth and resilience. By integrating principles from Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT), this blog will explore how to transform failure into a powerful catalyst for personal development.

Understanding the Emotional Impact of Failure
Failure triggers an array of emotional responses, including disappointment, frustration, and fear. These emotions, while natural, can become debilitating if left unaddressed. Research highlights that rumination, or repetitive negative thinking, often follows failure and exacerbates emotional distress (Nolen-Hoeksema et al., 2008). To break free from this cycle, it is essential to develop a healthier perspective on failure.

The ACT Approach: Embracing Acceptance and Values
Acceptance and Commitment Therapy (ACT) emphasizes accepting difficult emotions rather than avoiding them. Avoidance often amplifies emotional pain and limits personal growth. Instead, ACT encourages us to acknowledge and sit with uncomfortable feelings without judgment.

Practical ACT Strategies:
-Defusion Techniques: ACT teaches us to "defuse" from negative thoughts, viewing them as transient mental events rather than facts. For instance, instead of saying, "I am a failure," reframe it as, "I am having the thought that I failed."
-Values Clarification: Failure can provide a unique opportunity to reconnect with what truly matters. Ask yourself: "What does this setback reveal about my values?" By identifying core values, you can use them as a compass to guide future actions.
-Committed Action: Aligning behavior with values creates momentum. Even small steps toward a meaningful goal can foster a sense of progress and resilience.

Reframing Failure With CBT
Cognitive Behavioral Therapy (CBT) offers powerful tools for challenging and reframing unhelpful thoughts. Negative automatic thoughts (e.g., "I’ll never succeed" or "This setback defines me") often distort reality and perpetuate low self-esteem.

Key CBT Techniques:
-Cognitive Restructuring: Examine the evidence for and against your negative beliefs. For example, if you think, "I’m not good enough," reflect on past achievements or times when you overcame adversity. Replace unhelpful thoughts with balanced, evidence-based alternatives.
-Behavioral Experiments: Challenge limiting beliefs by testing them in real-life scenarios. If you fear trying again after failure, start with a low-stakes task to rebuild confidence.
-Problem-Solving Skills: Focus on actionable steps to address challenges. Breaking a larger goal into manageable tasks reduces overwhelm and increases the likelihood of success.

Building Psychological Flexibility
Psychological flexibility, a cornerstone of ACT, refers to the ability to adapt to changing circumstances while remaining aligned with personal values. Research underscores that individuals with higher psychological flexibility are better equipped to cope with adversity and maintain emotional well-being (Kashdan & Rottenberg, 2010).

Steps to Cultivate Flexibility:
-Mindfulness Practice: Engage in mindfulness exercises to increase present-moment awareness and reduce emotional reactivity.
-Self-Compassion: Treat yourself with kindness during moments of failure. Self-compassion fosters resilience by reducing self-criticism and promoting emotional balance (Neff, 2003).
-Growth Mindset: Embrace the belief that abilities and intelligence can be developed through effort and learning (Dweck, 2006). A growth mindset transforms failure into an opportunity for growth rather than a fixed limitation.

Final Thoughts
Failure is not the opposite of success; it is part of the journey toward growth. By adopting evidence-based strategies from ACT and CBT, you can transform setbacks into comebacks. Embrace failure as an opportunity to clarify values, develop psychological flexibility, and cultivate resilience. Remember, it’s not about avoiding failure but learning to rise stronger each time you fall.

References
Fletcher, D., & Sarkar, M. (2013). Psychological resilience: A review and critique of definitions, concepts, and theory. European Psychologist, 18(1), 12-23.
Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865-878.
Metcalfe, J. (2017). Learning from errors. Annual Review of Psychology, 68, 465-489.
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.
Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400-424.
Tedeschi, R. G., & Calhoun, L. G. (2004). Posttraumatic growth: Conceptual foundations and empirical evidence. Psychological Inquiry, 15(1), 1-18.
Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

01/20/2025

On this Martin Luther King Jr. Day, we honor the legacy of a visionary leader who advocated for justice, equality, and community. 🌍💖 As we reflect on his powerful message, it’s essential to acknowledge the impact of social justice on mental health.

Creating a more equitable society fosters connection and resilience, which are vital for our well-being. When individuals feel valued and heard, it promotes a sense of belonging and reduces feelings of isolation. Today, consider how you can contribute to a more inclusive community—whether through volunteering, advocating for change, or simply reaching out to someone in need.

Let’s amplify voices, celebrate diversity, and support one another in our collective journey toward mental wellness. Remember, your actions matter. Together, we can build a healthier, more equitable world for all.

Join us in honoring Dr. King's vision—every small step makes a difference! 💪🏽✊🏾

01/16/2025

🌟 Happy National Nothing Day! 🌟

January 16th might not seem like a big deal—it’s literally a day dedicated to doing… nothing! But in today’s fast-paced world, where we’re constantly busy, “nothing” can actually mean *everything* for your mental health.

We often feel pressure to always be productive, ticking items off endless to-do lists or juggling responsibilities. But here’s the thing: rest is *productive*, too. Allowing yourself moments of stillness gives your mind and body a chance to recharge, process emotions, and regain focus.

💡What does “nothing” look like?
- Sitting quietly and letting your thoughts wander.
- Taking a guilt-free nap.
- Watching the clouds roll by.
- Journaling with no agenda—just letting your pen flow.
- Saying “no” to unnecessary commitments to protect your peace.

Science even backs up the power of slowing down. Studies show that moments of downtime can enhance creativity, reduce stress, and improve overall well-being. Sometimes, doing less helps you do *more* when it really matters.

So today, give yourself permission to step back. Unplug, breathe, and be. Celebrate National Nothing Day by embracing the beauty of quiet moments. You deserve them. 💙

How are you planning to spend your “nothing” day? Drop your ideas or share how you’re prioritizing rest in the comments below!

01/07/2025

Attention Deficit Hyperactivity Disorder (ADHD) is often surrounded by myths and misconceptions that can lead to misunderstanding and stigma for both children and adults. Addressing these misconceptions is essential for promoting awareness and supporting those affected by the disorder.

One common myth is that ADHD is simply a lack of willpower or discipline. Many people believe that individuals with ADHD could perform better if they just tried harder. In reality, ADHD is a neurodevelopmental disorder that affects brain function, particularly in areas related to attention, impulse control, and executive functioning. It is not a character flaw or a result of poor parenting, rather, it involves genuine biological and neurological factors.

Another misconception is that ADHD only affects children. While symptoms often emerge in childhood, many individuals continue to experience ADHD into adulthood. Adults with ADHD may face challenges in their professional and personal lives, including difficulty with organization, time management, and maintaining relationships. Recognizing that ADHD can persist allows for appropriate interventions and support throughout a person's life.

There is also a belief that ADHD is overdiagnosed, particularly in boys. While boys are diagnosed more frequently due to their more overt hyperactive and impulsive behaviors, girls often go underdiagnosed because they may display more subtle symptoms, such as inattentiveness and daydreaming. This underdiagnosis can lead to a lack of support for girls, who may struggle silently with their symptoms.

Additionally, some people think that medication is the only solution for ADHD. While medication can be effective for many, it is not the sole treatment option. Behavioral therapy, psychoeducation, and lifestyle changes, such as exercise and a healthy diet, can also significantly manage symptoms. A comprehensive approach that includes various strategies is often the most effective.

Finally, there is a misconception that individuals with ADHD are just "lazy" or "disorganized." In truth, those with ADHD often put in significant effort to manage their daily tasks and responsibilities. The challenges they face are real and can be frustrating. Still, with the proper support, they can develop effective coping strategies.

Dispelling these myths is crucial for fostering understanding and empathy. By promoting accurate information about ADHD, we can create a more supportive environment for those affected, ensuring they receive the help they need to thrive.

01/07/2025

Deficit Hyperactivity Disorder (ADHD) is often surrounded by myths and misconceptions that can lead to misunderstanding and stigma for both children and adults. Addressing these misconceptions is essential for promoting awareness and supporting those affected by the disorder.

One common myth is that ADHD is simply a lack of willpower or discipline. Many people believe that individuals with ADHD could perform better if they just tried harder. In reality, ADHD is a neurodevelopmental disorder that affects brain function, particularly in areas related to attention, impulse control, and executive functioning. It is not a character flaw or a result of poor parenting, rather, it involves genuine biological and neurological factors.

To continue reading myths and misconceptions of ADHD follow the link: https://www.facebook.com/ModernMePsychology

We understand how difficult things can be. That's why we want to help. We're dedicated and experienc

01/04/2025

Happy National Spaghetti Day! 🍝✨

Today is a perfect opportunity to explore the connection between food and well-being. Sharing a meal, like spaghetti, can foster social bonds and strengthen relationships, contributing significantly to our mental health. Engaging in communal dining experiences encourages conversation and laughter, which can uplift our spirits.

Moreover, cooking and enjoying a meal can serve as a grounding activity, allowing us to be present and mindful. It can be a way to express creativity, whether through crafting a unique sauce or presenting a beautiful plate.

As we celebrate this beloved dish, let’s reflect on how meals can bring us together and enhance our emotional well-being. Share your favorite spaghetti recipes or memories with loved ones, and let’s appreciate the rich tapestry of connections that food can create in our lives.

Join us in celebrating the joy of sharing a plate of spaghetti! 🍝💙

01/01/2025

As we usher in a new year, the tradition of setting resolutions often takes center stage. However, as mental health therapists, we encourage a shift away from rigid, outcome-focused resolutions toward intention setting—a more compassionate and flexible approach that promotes personal growth and well-being. Unlike resolutions, which can often be rooted in perfectionism and external expectations, intentions are about aligning your actions with your values and cultivating a mindset that fosters self-compassion and mindfulness.

Why Intention Setting?:
Intention setting is an act of mindfulness that encourages us to focus on the process, not just the end result. Resolutions, especially those framed around achieving specific outcomes (e.g., losing weight, getting a promotion), can create undue pressure and disappointment if not met. In contrast, intentions are broader, more fluid, and rooted in how we want to show up in the world.
From a mental health perspective, intentions are about fostering positive mental habits and behaviors, rather than striving for an idealized version of ourselves. They provide a framework for how we want to approach life, rather than dictating fixed, often unattainable goals.

How to Set Meaningful Intentions:
1. Reflect on Your Values
Before setting any intention, take time to reflect on what truly matters to you. Values are your internal compass, guiding your decisions and actions. For instance, if one of your core values is "connection," you might set an intention to deepen your relationships with others this year. If "self-care" is important to you, your intention might be to prioritize rest and relaxation in your routine.
Tip: Use journaling or meditation to reflect on the past year. What moments or experiences brought you joy, peace, or fulfillment? This can help you identify the values you want to focus on in the year ahead.
2. Make It About the Process
When setting intentions, focus on actions you can take rather than fixed outcomes. For example:
• Instead of an intention like “I will exercise every day,” consider “I will make time for physical activity in a way that feels good to me.”
• Instead of “I will be more productive at work,” try “I will embrace moments of stillness and balance in my workday.”
By focusing on the process rather than a specific outcome, you allow yourself flexibility and room for growth, reducing pressure and stress.
3. Be Compassionate with Yourself
Setting intentions is a way of showing yourself kindness. Understand that growth is not linear, and setbacks are a natural part of life. Mental health therapy often emphasizes the importance of self-compassion—the practice of treating yourself with the same kindness you would offer a friend. This is especially important when setting intentions.
If you fall short of your intentions, it’s not a failure. It’s simply an opportunity to reassess and adjust. Be gentle with yourself and avoid self-criticism, which can derail progress and hinder emotional well-being.
4. Create Small, Actionable Steps
While intentions are broad, it’s important to break them down into smaller, actionable steps that feel achievable. For instance, if you intend to improve your mental health, small steps could include:
• Scheduling regular therapy sessions
• Practicing mindfulness or meditation daily
• Journaling about your thoughts and feelings once a week
These small actions keep you moving forward and create a sense of accomplishment without overwhelming you.

Staying Flexible:
The beauty of intention setting is its flexibility. Life is unpredictable, and circumstances may change. Adjust your intentions as needed and approach them with curiosity rather than judgment. Being open to change allows you to stay grounded and focused on your well-being, even when things don’t go as planned.

Conclusion:
As mental health therapists, we believe intention setting is an empowering practice that encourages growth, mindfulness, and self-compassion. Rather than focusing on rigid resolutions, set intentions that align with your values and foster a mindset of curiosity and flexibility. The new year is a fresh opportunity to approach life with kindness and purpose—remember, the journey is just as important as the destination

Make a commitment:
Put down the phone and do something with your idle time to work on yourself or pursue your goals…

12/31/2024

🎉 **Happy New Year's Eve!** 🎉

As we bid farewell to the old year and welcome the new, it’s a perfect time to reflect on our mental health and set intentions for well-being in the year ahead. New Year’s Eve can bring a mix of emotions—joy, excitement, and sometimes anxiety about the future.

Remember, it's okay to feel a range of emotions. Prioritize self-care and set realistic, compassionate goals for yourself. Whether you’re celebrating with friends, family, or enjoying a quiet night in, take a moment to appreciate your journey and the growth you’ve experienced.

Wishing you a mentally healthy, joyful, and fulfilling new year. Here’s to new beginnings and continued support for one another!

12/27/2024

Dear reader,
As the New Year approaches, it offers a natural pause—a chance to reflect on the past and set intentions for the future. It's the perfect time to consider what to carry forward to enrich your life and what to leave behind to create space for growth and renewal.
Start your reflection with gratitude. Cherish the lessons, relationships, and moments of joy, for they fuel positivity, resilience, and personal growth. Gratitude helps you acknowledge the progress you've made, reinforcing your ability to overcome challenges. By focusing on what you’ve gained rather than what you’ve lost, you open yourself to new opportunities and a renewed sense of purpose as you move forward."
Next, take a moment to reflect on the goals and aspirations you want to focus on in the coming year. Identify the dreams and ambitions that truly ignite your passion and align with your values. Set clear intentions and commit to taking inspired action toward them. Embrace a positive affirmation that empowers you: 'I am willing and able to create the life I desire!' With each step, trust in your ability to bring your vision to life and remain open to growth along the way.
Examine your habits and continue practices that nurture your physical, emotional, and mental well-being. Healthy habits foster a positive flow that supports the achievement of your goals. Cultivating habits that prioritize your overall health is essential for long-term success and fulfillment. By nurturing your well-being, you lay a strong foundation that helps you stay focused, motivated, and resilient in pursuit of your objectives. Healthy habits sustain a balanced flow of energy, creativity, and positivity, all of which are vital to reaching your goals. Regularly reviewing and refining your routines ensures you are investing in your personal growth and future success.
Carry the wisdom gained from challenges and don’t forget setbacks are opportunities for growth. Those very challenges transform your understanding of the self and the world. The lessons learned from each experience shapes your growth. Serving as a beautiful and powerful reminder. Challenges are not just obstacles, but opportunities to expand our understanding of both ourselves and the world around us. Each setback offers a chance to build resilience, wisdom, and perspective. It's through these trials that we often discover strengths and insights we never knew we had, and they help refine our sense of purpose. The growth that comes from overcoming adversity shapes our character, guides us to make wiser decisions, and enhances our capacity for empathy and connection with others.
Meaningful relationships are a cornerstone of a fulfilling life. Cherish and nurture the connections that bring positivity, support, and joy into your world. These are the relationships that uplift you, offering encouragement and strength during challenging times. Surround yourself with people who add value to your life, fostering a sense of belonging and mutual respect. By investing in these uplifting connections, you create a supportive network that nourishes your growth, helps you navigate life's ups and downs, and enhances your overall well-being.
Embrace the future with optimism and an open heart, ready to explore new opportunities. Approach each new chapter with curiosity and confidence, knowing that change brings the potential for growth and discovery. By maintaining a positive outlook and being receptive to the unknown, you invite new experiences that can enrich your life and help you achieve your goals. Trust in your ability to adapt and thrive as you navigate the path ahead. Remember, every difficulty overcome adds to your strength. Carry that resilience as a reminder of your capability to endure and thrive!
Let go of regrets and resentments by recognizing that the past cannot be changed, but your relationship with it can. Holding onto these feelings only weighs you down, so embrace forgiveness—not just for others but for yourself—as a way to reclaim peace. Self-compassion is a powerful tool; it reminds you that imperfection is part of being human, allowing you to release unnecessary guilt and shame. Free yourself from the trap of unrealistic expectations by understanding that striving for perfection often leads to frustration and burnout. Instead, focus on authenticity and incremental progress. Celebrate small wins and acknowledge that growth is a journey, not a destination.
Negative self-talk can be one of the biggest obstacles to personal fulfillment. Pay attention to your inner dialogue and challenge harsh or critical thoughts. Replace them with kind, supportive affirmations, imagining how you would encourage a friend in a similar situation. Similarly, toxic relationships can drain your emotional energy and block your path to growth. Setting healthy boundaries or stepping away from harmful connections is not selfish; it’s an act of self-preservation and respect for your well-being.
Fear of failure often paralyzes us, but it’s essential to reframe it as a natural part of growth. Each mistake is a learning opportunity, and every risk you take, no matter the outcome, is a step toward a richer, more meaningful life. Finally, clearing clutter—both physical and mental—helps create space for clarity and intention. Whether it’s releasing old possessions that no longer serve you or quieting mental noise through mindfulness practices, simplifying your environment and mind helps you focus on what truly matters. By letting go of these burdens, you create room for joy, fulfillment, and the opportunity to flourish.

Love and peace,

Dr. T @ MMP

12/25/2024

🕎 **Happy Hanukkah from Our Mental Health Practice!** 🕎

As we celebrate the Festival of Lights, let's remember the importance of mental health and well-being. Hanukkah is a time for joy, reflection, and connection with loved ones. However, it can also bring stress and emotional challenges.

This Hanukkah, prioritize self-care, set boundaries, and take time to recharge. Remember, it's okay to seek support and share your feelings with trusted friends and family.

May the lights of Hanukkah bring you peace, warmth, and mental clarity. Wishing you a healthy and joyful celebration!

12/24/2024

🎄 **Merry Christmas from Our Mental Health Practice!** 🎄

The holiday season can be a time of joy and togetherness, but it can also bring stress, loneliness, and emotional challenges. Remember to take care of your mental health during this busy time. Set realistic expectations, prioritize self-care, and reach out for support if you need it.

Whether you’re celebrating with loved ones or finding peace in solitude, know that your feelings are valid. It’s okay to seek help and to take moments for yourself.

Wishing you a peaceful, joyful, and mentally healthy Christmas.