Inspirations

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
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ACTIVITY

MENU IDEAS FOR THE WEEK
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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
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ACTIVITY

MENU IDEAS FOR THE WEEK
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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
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ACTIVITY

MENU IDEAS FOR THE WEEK
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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
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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
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ACTIVITY

MENU IDEAS FOR THE WEEK
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Volunteer

Week of May 18th

LAUGHTER

During this quarantine we are all trying to navigate our stress. Laughter is a great form of stress relief. Whether you are cackling from a sitcom, guffawing from a meme, or LOLing from a text, laughter can relieve your tensions.

Human beings benefit physiologically, psychologically, socially and spiritually from laughter. The human brain benefits from spontaneous laughter and self induced laughter. In the short term, laughing can soothe, reduce stress and activate organs. In the long term, laughing can relieve pain, improve relationships, and improve your immune system. Overall data also suggests that laughter improves a personal satisfaction.

This week Inspirations hopes to celebrate the power of laughter.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

What made you belly laugh this week? Capture a picture of you or a loved one laughing. We cant wait to see it!
Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
Laughter Permitted with Julie Foudy
by Dr. Colleen Hacker

BOOK OF THE WEEK
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ACTIVITY

MENU IDEAS FOR THE WEEK
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Volunteer For COVID 19 Relief

Week of May 11th

MUSIC

What influence does music have on you? As most of us know, music evokes feelings. Music influence the feelings that are on the surface, the ones we like to have and then the feelings we escape our awareness. All of the feelings are present with music. Sometimes when listening to music, we can sit with an uncomfortable emotion, drop the judgement, and momentary experience can shift in unexpected ways.

During this quarantine period, we encourage you to listen intently to an instrumental piece of music. Try to notice the music influencing your attention as your mind wanders. Try to observe your urges to move your body to your favorite playlist. See what you can learn about sitting with difficult feelings as you listen to your favorite love song. With the right song, we can be transported in time, and inspired to feel.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE

What is your favorite playlist during quarantine? Send us a picture of your favorite playlist to lift your spirits.
Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK
The Last Sound
by NPR

BOOK OF THE WEEK
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SONG CHALLENGE

MENU IDEAS FOR THE WEEK
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Donate to Exhale to Inhale

Week of May 4th

Fatigue

The experience of exhaustion has become increasingly more prevalent in general news. Complicated questions, long days, and increased screen time all contribute to stress and burnout.

Without adequate self care routines, our personal health can deteriorate resulting in frayed commitment to our long term goals. Perhaps on some days, we feel more committed to adaptive coping. Other days might be more challenging, leaving us tempted to turn to maladaptive coping. While some of our dangerous ways of coping might feel gratifying in the moment, we also know that those strategies may be dangers and unhelpful in the long term. What can we do to be helpful? Besides our proper diet, exercise and sleep, one tool that we can return to is Mindfulness.

WORDS OF ENCOURAGEMENT