Vacation
WORDS OF ENCOURAGEMENT
MEME OF THE WEEK
PHOTO CHALLENGE
Where do you stop to recharge in your week?
Send us pictures of your favorite spots to vacation in 2020.
Take your photo with #metronydbt or send DMs @metronydbt
PODCAST OF THE WEEK:
Why (And How) To Keep Your Travel Dreams Alive During Tough Times
by Zero To Travel
BOOK OF THE WEEK
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ACTIVITY
MENU IDEAS FOR THE WEEK
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Dessert
7 S’more Dessert Tacos
Week of August 10th
Judgements
“Things really should not be this way!” “I am so lazy!” “This is horrible!” – These thoughts and statements of judgement have crossed our minds as we face the turbulent events of 2020. Judgements are a human response to things that happen. It is normative to judge ourselves, others and situations. They can even be helpful! Judgements are constructive when used to help organize and categorize. When we judge things as “good or bad” we do so in efforts to help us feel safe and reduce anxiety of ambiguity. “Is this apple good?” “Was the movie bad?” It is helpful to understand something as “good or bad” when it fosters safety and prevents us from doing something harmful. Judgments can also serve as a function for expressing our preferences – “that was a terrible TV show.” Judgments can serve as a short cut to describing likes and dislikes.
Although judgments have a function in our minds, they can also heighten our emotions, thoughts and urges. The inner critic part of our mind tends to judge ourselves and others harshly and without compassion. “I can never get this right.” “I am such a failure.” “I should not be thinking this way” “She is always going to be like this!” Talking to ourselves in judgments can turn up the dial of our emotional experience. To help intervene with this part of our mind, we want to practice the mindfulness skill of being nonjudgmental. Our goal is to observe and describe from our sensations and express the facts, ungluing ourselves from our assumptions and interpretations. In doing so, we are practicing a more compassionate voice, reducing our vulnerabilities, and emotional suffering.
As a practice we want to hear from you! What does your judgmental self sound like? Are you able notice and be aware of that voice? Can we catch our “shoulds,” “always” “nevers”? What stands in the way of practicing being nonjudgmental?
WORDS OF ENCOURAGEMENT
MEME OF THE WEEK
PHOTO CHALLENGE
We want to learn about your judgements during the pandemic.
Please send us an image of a movie or tv character who best represents your judgemental state of mind.
Take your photo with #metronydbt or send DMs @metronydbt
TED TALK OF THE WEEK:
The Michelle Obama Podcast
by Spotify
BOOK OF THE WEEK
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ACTIVITY
MENU IDEAS FOR THE WEEK
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Week of August 3rd
Missing Our People
WORDS OF ENCOURAGEMENT
MEME OF THE WEEK
PHOTO CHALLENGE
We want to hear about what and who you miss during the pandemic. Please send images of what you miss.
Take your photo with #metronydbt or send DMs @metronydbt
TED TALK OF THE WEEK:
A Grief That Has No End: Dr. Pauline Boss
by The Agewyz Podcast/Stitcher.com
BOOK OF THE WEEK
(Click below to purchase the book)
ACTIVITY
Customized Care Packages
MENU IDEAS FOR THE WEEK
Click below to link to recipes
Week of July 27th
Vulnerability
WORDS OF ENCOURAGEMENT
MEME OF THE WEEK
PHOTO CHALLENGE
Building Mastery is one of our best DBT Skills to navigate vulnerability. We want to hear how you have been building mastery during quarantine. Please send images of baking, learning a new language, new physical fitness goals during quarantine.
Take your photo with #metronydbt or send DMs @metronydbt
TED TALK OF THE WEEK:
The Power of Vulnerability
by Brene Brown
BOOK OF THE WEEK
(Click below to purchase the book)
ACTIVITY
MENU IDEAS FOR THE WEEK
Click below to link to recipes
Week of July 20th
Summer
Summer is truly here! Sunshine, warmer temperatures, outdoor gatherings, and the reopening of restaurants, parks, beaches, and trails are helping some of us stay connected, feel meaning, and cultivate joy. At the same time, this celebrated season is looking a bit different this year amidst a pandemic and record high temperatures of heat. Most of us have been quarantined for months and are itching to explore, travel, and get outside to enjoy our usual summer activities. The excitement of warm weather and reopening of establishments can simultaneously bring vulnerabilities around safety, comfort, and worry. As we enter the peak of summer, we want to focus on ways to safely experience the season while also enjoying benefits summer has to offer.
Research suggests that the summer months are not only good for our physical health, but also our mental health. The warmer temperatures bring on more desire to spend time outdoors, garden, exercise, or relax with family and friends. We also benefit from the longer days and more sunlight. Some take advantage of the longer days by walking after working hours, enjoying dinner outside, or watching the sunset. Summer also prompts vacation, which allows us the opportunity to step away from potential stressors and activate our being mind.
At Metro, we are interested in hearing the ways you are cultivating joy during the summer months. What are some of your favorite outdoor summer activities? What do you enjoy eating during the summer? How are you creating vacation during COVID-19? We look forward to hearing from you!
WORDS OF ENCOURAGEMENT
MEME OF THE WEEK
PHOTO CHALLENGE
What images capture the magic of summer for you?
Please send us your summer inspirations!
Take your photo with #metronydbt or send DMs @metronydbt
PODCAST OF THE WEEK
Glennon Doyle
by ArmChair Expert with Dax Shepard
BOOK OF THE WEEK
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ACTIVITY
MENU IDEAS FOR THE WEEK
Click below to link to recipes
DESSERT
No-Churn Vanilla Ice Cream by FoodNetwork
click below to link to recipe
Week of July 13th
Pets
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
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
Week of June 29th
Body Image
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