Inspirations

Week of July 13th

Pets

The stages of reopening in combination with our summer weather have given us more opportunities to find connection, purpose, and maybe even some fun. At the same time, we are aware that even as our access to restaurants, beaches, and self-care venues increases, our capacity for mood dysregulation remains vulnerable. Now is a great opportunity to celebrate the relationship you have with your animals.

Interacting with animals has been shown to reduce stress, feelings of loneliness, and isolation. When we feed our dog, observe squirrels playing in the park, or cuddle up with our cat, we are increasing our feelings of purpose, working our compassion muscle, and finding connection.

At Metro, we are interested in learning about your pets and other ways you interact with animals. What are some of your favorite animals? What do you and your pets like to do together? What do you notice in a moment of interaction with animals? We hope to hear from you this week!

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

We want to hear about your favorite animals. Please send a pic of your pets!
We want to see you participating in your cherished activities with your pets.

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Lessons from our Dogs – Forgiveness
by Canine Nation

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

Homemade Pet Treats
Click below to link to recipes

Contribute

Week of July 6th

Independence

While images of fireworks sparkle in our minds, we would like to remind each of our readers to celebrate his/ her independence. Whether you are in quarantine alone, with family, or with friends, it can be easy to lose sight of the emotional, physical and financial independence you once possessed before COVID 19.

Now, in our 17th week of quarantine, it is easy to lose sight of all that has been given up. It is never too late to reclaim your skills, strategies and disciplines that enable you to be an independent individual. Have you maintained time to be alone while in quarantine. Have you prioritized your values? Are you watching movies or current events to find your role models for independence? We at Metro hope you continue to set time aside for your interests. This July, we hope you are also setting time aside each day to be mindful of your positives. We cant wait to hear about your moments of independence.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

What movies inspire your sense of independence?
Send us an image of your favorite scenes or characters that inspire you to celebrate your independence!

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Ending The War of Self
by The goop Podcast

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
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Contribute

Week of June 29th

Body Image

Many of us are feeling lonelier than before quarantine. We have our texting, Facebook and social media. People are struggling to feel connected. We are physically distant and feeling emotionally distant. In the absence of social relationships it seems some are struggling with the relationship with their own bodies.

The human body is a complex and wonderful thing. When things feel right we often forget about it. The body is always present. It can be a natural anchor for mindfulness. Mindfulness of the body is a way to feel grounded. It is also an opportunity to connect to the joys and wonders of a life worth living.

In quarantine, some of us are in pain. We may have tried to ignore the pain of social distancing, ignore the body and resist the physical connection to the body. We know that mindfulness of the body allows us to become more familiar with physical sensations and more often navigate the relationship with the body. This week we want to know how you are engaging with your physical body? How are you engaged in a positive relationship your physical self.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

We are interested in your favorite body positive images.
Please send us a picture of your body positive memes.

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Abby Wambach leads the pack | The World Cup champion on how to turn failure into fuel
by The Tony Robbins Podcast

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
Click below to link to recipes

Contribute

Week of June 22nd

Chronic Pain

At some point in our life we all experience some form of pain, whether it is physical discomfort from an illness or an emotional response to an upsetting event. Although pain is unavoidable, for some the length and intensity of the pain can be longer and more intense. When pain is long lasting it becomes chronic pain and it can interfere with our daily living and functioning. Many people living with chronic pain experience sleep disturbances, trouble with social gatherings, difficulty moving around, changes in appetite and mood fluctuations. There is a strong connection between our physiological suffering and our psychological well-being. Our goal this week is to help introduce and practice coping techniques that will help manage, tolerate, distract and soothe the chronic pain as a way to improve our overall emotional state.

When we begin to practice skills such as meditation, progressive muscle relaxation, gentle movement, self-soothing techniques, and imagery we are able to find space between our mind’s reaction to the pain and turn our awareness towards our sensations. Practicing sensory awareness and other relaxation techniques is just one example of a way to cope through our chronic pain. We are looking forward to learning ways that you manage pain and practicing coping strategies as a community!

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

Please send us pictures of your words of encouragement to navigate chronic pain.
We want to see how you encourage yourself to live your fullest life!

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Living With Cancer
by Charles Swenson

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
Click below to link to recipes

Donate

Week of June 15th

Pride Month

During this quarantine period, we have worked weekly to shine a light on topics in DBT such as Acceptance, Dialectics, Accumulating Positives through laughter, and Direct Expression (just to name a few!). We have enjoyed working with you through the various challenges and conflicts this time has brought, and this week we would like to shift our awareness to Pride. June 1st marked the beginning of Pride Month which celebrates our LGBTQIA community. Pride Month promotes avoiding the shame and stigma surrounding sexuality, gender expression, and gender identity, and instead asks us to vibrantly celebrate who we are.

In addition to embracing our LGBTQIA clients, family, and friends this week, we wanted to invite everyone to bring mindful awareness to feelings of pride. What do you notice when you start to search for pride? Maybe you think of your children, or a recent personal accomplishment. For those of us who struggle with being hard on ourselves, can you notice the tension our topic this week might prompt?

We are so excited to learn more about you and what makes you feel proud!

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

In a pandemic, Gay Pride will endure. Send us your images celebrating Pride Month!

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Making Gay History
by Sylvia Rivera

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
Click below to link to recipes

Contribution

Week of June 8th

DIALETICS

Our country has seen weeks of tremendous sadness, fear and anger. It has been difficult for clients, therapists, protestors, politicians, athletes, military officials, and law enforcement to navigate their feelings and behaviors. Many opposite perspectives are being expressed and still so much remains unsaid. This year has already been filled with intense emotion, thoughts and behavior.

As we attempt to find our own center through these difficult moments, we each need to appreciate and be mindful that two or more opposing perspectives can both be true at the same time. There is often more than one way to understand this moment. Accordingly, this week we highlight the importance of dialectics. Year 2020 continues to remind all of us that a life worth living includes positive and negative experiences, both of which are necessary and valuable. It is both hard to accept our current conditions and still recognize the need for changes. Dialectics allows for the acceptance of others as well as self-change through our own reflection of feelings, thoughts and actions.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE
Dialectical thinking refers to the ability to view issues from multiple perspectives and arrive at a synthesis.
Please send us images you capture of dialectical tensions in your life and community this week.
Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Opening to the Question of Belonging
by Krista Tippett

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
Click below to link to recipes

Contribution

Week of June 1st

DIRECT EXPRESSION
People across the country are speaking out against injustice. As tensions rise, many people are struggling to make sense of their own internal and external experiences. Many of us are struggling with preoccupations of right and wrong, fair and unfair, and just and unjust. These thoughts and feelings make sense. In the presence of these dialectical tensions, there is a natural urge to express our thoughts and feelings, and to seek connection with others. Some are solving these tensions by using their words, others are taking to social media, and many are choosing to march in protest.

When we think about ways to manage the devastation many of us are experiencing, we are reminded of Direct Expression and the power of putting accurate and descriptive words to our thoughts and feelings. We encourage you to use this time to bring mindful attention to thoughts and emotions, and any physical sensations you notice in their presence. When we do this, we enhance our ability to be heard by others. How do you know you feel angry? When you feel sad, where do you feel that in your body? What are ways you are using Direct Expression as a means to be heard?

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE
How are you practicing self expression? Send us images of you expressing your voice!
Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
A Podcast with Charlie: To Hell and Back
by Charles Swenson

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
Click below to link to recipes

Contribution

Week of May 25th

ALTERNATE REBELLION

As the weather starts to get warmer and we welcome summer, we are reminded of the changes in our current lifestyles. We are looking for ways to return to normalcy after spending the previous eleven weeks indoors and in isolation. In response, our urges to defy quarantine guidelines are high. We feel a strong desire to socialize with friends, see extended family, go outside without a face mask, travel for the summer, or anything that brings us close to experiencing life pre-quarantine.

At Metro this week we are focusing on Alternate Rebellion to help satiate the urges we are having to resist current conditions. Alternate Rebellion is a skill that helps satisfy an urge by engaging in alternatives that are not harmful to ourselves or others. As a team we are thinking of pandemic friendly ways to express rebellion. Some are wearing shocking face masks, changing hair colors, having breakfast for dinner, blasting loud music, rearranging furniture, in addition to others. We want to hear from you. What are ways you are adaptively rebelling against current health restrictions?

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE
What was you act of alternative rebellion? Capture a picture of you rebelling. We cant wait to see it!
Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
The Different Faces of Rebellion
by Andy Mort

BOOK OF THE WEEK
(Click below to purchase the book)

ACTIVITY

MENU IDEAS FOR THE WEEK
Click below to link to recipes

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Inspirations