KindMindbyDana

If your work identity dominates the way you see yourself, it may be helpful to reconsider this aspect of your identity. ‘I am…’ vs. ‘I work as…’. Why defining ourselves through our work or job is not ideal? Well, things can go wrong at work.  Imagine this scenario: You worked hard on a presentation, practicing all night, but your client didn't show up for the meeting. Or even worse, they attended but weren't impressed, changed their minds, or went with another project. And if you only view yourself through the lens of work, your self-perception may deteriorate, which can be challenging, for sure. Instead of processing it as an ‘unsuccessful pitch’, you might find yourself thinking ‘ I am not good enough’, ‘I am a failure’, or ‘I failed as a consultant’, ‘This is a huge embarrassment…’ , you name it. Embracing our wholeness is very important; while we may be deeply passionate about our work, we should remember that our identity extends beyond our jobs. You can mess up at work, ...

  Parenting can be frustrating sometimes. Although I'm not a parent myself, I've learned about it from my clients in therapy sessions and real-life experiences. And that it's entirely normal! When we become parents, we're still the same people we were before with our own dreams, ideas, emotions, successes, and mistakes. But that doesn't excuse yelling or shouting at our kids. Keep in mind, as a parent, you're also like a guide, a teacher, and someone your child looks up to. It may sound cliché, but try to be the kind of parent you always wanted for yourself. You can do this easily in four simple steps, starting with yourself: Check in with yourself first and take a deep breath. Is it a good time to have this ‘tough’ conversation with your child? If not, take a short break to calm down and relax.  This will activate your parasympathetic nervous system to help you create a comfortable and safe environment for both of you. Remember, it is you and your child against...

What do you know about FOMO, or the Fear of Missing Out? It is a Saturday morning, you are sitting in your living room having coffee and planning your day. You want to spend some time with your partner, work on your project, and catch up with your family over lunch in the afternoon. You notice your WhatsApp groups going crazy, and it is only 9 am! Your friends are sending pictures from yesterday’s party, and they are all talking about this amazing boat trip planned for today! The pictures look so fun and you suddenly feel miserable. Your Saturday perfect plan, just turned into a lame and boring plan! You start thinking ‘I am working on the weekend, and missing out on all the fun’. You go back and check the pictures again. You suddenly find yourself on instagram checking all the stories form last night.  Can you relate? Don’t worry, you are not the only one. FOMO is not a mental disorder, but it is a phenomenon that is significantly increasing and becoming more and more common. It c...

Ever found yourself at a loss when asked about your passions or hobbies?  Well, discovering your core values can be just as tricky!  Don't worry, because today I will help you decode the essence of values and delve into straightforward exercises that will unveil these gems you hold within! #1 Value-exploration exercise: Pick a values' area you want to work on – say family, education or work. Think back to a specific event, day, or moment in that area that made you feel really happy, connected or full of energy. It could be a moment when everything seemed to be going well, or when you felt supported, confident and loved. Ask yourself: -Who else was with you? -What were you doing? -How did you feel or what were you thinking about? Now, as you think about that special moment, think about what it says about the qualities to bring into the world through your actions. By increasing our awareness of such experiences, we allow ourselves to establish a connec...

Instead of asking "Why am thinking like this? Why did this happen to me?" Try to think "Am I moving closer to what I want with my current actions?"  Negative thoughts can still affect you even when you try to think logically and wisely.  You might find yourself stuck in the same pattern of negative thinking and behaving even when you are using your rational mind! In functional contextualism, which is the basis of Acceptance and Commitment Therapy (ACT), the truth of an idea lies in its function and usefulness. In ACT work, we encourage letting go of the truth and instead thinking, "What do you really want out of life?". The truth lies in whether a thought or plan is helpful to get you closer to your goals and doing what you love. You might also wonder: "It is too late to start now. I should have started before", "I wish I had learned to play piano, changed my job, said 'I love you' to people I love, started my masters' degree...

 As the final exams get closer, it's very important to help our kids and students handle any stress or anxiety that comes up. We can achieve this by applying these three strategies: Make sleep a priority. Although it might seem a bit controversial for teenagers, we should still motivate them to get enough sleep and rest. We can explain to them how important it is for their memory. When they get a good night's sleep, they'll feel refreshed the next day and be able to concentrate and study better. Prepare in advance. It's a great idea to motivate your students or kids to create a plan and divide their tasks throughout the week. You can provide them with a planner or a visual tool where they can note down the exam dates and create a daily schedule, specifying the time they'll dedicate to achieving their goals. While it's important for them to take charge and feel independent in organizing their study time, as a teacher or caregiver, you can always offer suppor...

 'I am Whole, Complete, Valid and Perfect'. What happens to your mind when you read these words? I am inviting you to notice the quality of your automatic thoughts at this moment. Then, find something that is FREE and DISCONNECTED from your history.  It could be a random person you saw today, a nice outfit you saw someone wearing, or the fact that the earth spins around itself and the sun 🌍 The point is to stop automatically thinking or associating things together.  Did your mind jump to tell you 'No, you're not?', or you simply remembered one time that you actually felt like a whole, or perhaps incomplete. Again, notice these thoughts, and go back to this moment; You, reading this sentence, while sitting on a chair or maybe walking to your next session. 'I am Whole, Complete, Valid and Perfect' Notice what is NOT automatic after you hear this. Notice 'who is noticing' ; You are not your thoughts, your memories and whatever happened to you.  ...