Inspirations

Week of September 28th

TEMPORARY

This year has brought on many challenges, both individually and as a society. Amidst current news, 2020 may continue to feel everlasting. Each day we encounter a variety of emotions that can bring painful and uncomfortable sensations. However, how we interact with these feelings can impact our mindset and overall emotional health. When we experience negative emotions, it is within our biology to treat the discomfort as a feared response, push it away, or reject it quickly. Practicing to experience our emotions through awareness is a part of learning to be mindful of our current emotions. When we allow ourselves the opportunity to observe our emotions, we come to learn that the sensations are temporary. At the height of a powerful emotion, it is common for all or nothing thinking to creep in and to convince ourselves that the experience is permanent. We may start to use judgments, question reality, deny the sensations, or engage in harmful urges. What we know about emotions is that as human beings these feelings, sensations, and urges are temporary and subside over time.

There are several ways we can practice this philosophy and embrace the temporary experiences. Two important and useful skills are the use of encouragement and self-validation. Using encouragement and self-validation during these moments can help us remind ourselves of the short-term nature of our emotions. Try practicing a mantra like “this too shall pass”, or “I have survived 100 percent of my previous painful emotions”, to help move through the emotion. Feelings come in waves, and although some are stronger and more painful than others, they do pass. This week we want to hear about how you practice encouragement or self validation to help manage difficult emotions and cope through the waves of our emotions.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

COMMUNITY CHALLENGE
Please send photos of passing of time.
Show us your images that capture the temporary nature of 2020.

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK:
Understanding Humans in the Wild
by Sam Harris

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

ACTIVITY
Click on the diagram below to see full instructions on how to create a ninja warrior course!

RECIPES FOR THE WEEK

CONTRIBUTE
Our latest candle, ‘Your Wisest Mind’ was created in honor of Suicide Prevention Month (September) and World Mental Health Day (October 10). 50% of all proceeds from the sale of this candle will be donated (split evenly) to two mental health organizations: NAMI and the Trevor Project!
(CLICK BELOW TO PURCHASE)

Week of September 21st

DISSENT

Feeling opposed to a prevailing opinion or system of values is a normal life experience. Expressing dissent while simultaneously tolerating undesired outcomes and conditions is a courageous step in vulnerability that many struggle to take. Ruth Bader Ginsburg was a champion of this dialectical tension that helped so many live a quality of life our ancestors could not. What makes this dialectical tension so special is that one can be on the one hand completely alone in their ideas, thoughts, and opinions, and at the same time be giving voice to an enormous community just waiting to be heard. I wonder if RBG ever questioned or criticized what she wanted, or ever had doubts about her opinions. For many of us, self-invalidation and arbitrary rules about how the world works get in the way of problem-solving around what it is that we want. We also might be falling into assumptions that what a majority might want is the “right” thing. For some, this painful cognitive and emotional experience that creates self-destructive, and even life-threatening thoughts and behaviors. What if we could occasionally not take the majority so seriously? The majority opinion isn’t always all that and a bag of potato chips. Your desires, your opinions, and your ideas still matter even when they vary.

Have you ever caught yourself making an assumption about what the “right” idea is? What gets in the way of problem-solving what you want?

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

COMMUNITY CHALLENGE
Please send photos of time when you have fought for your values/ what you believe in.
Show us your photos of activism.

Take your photo with #metronydbt or send DMs @metronydbt

BLOG OF THE WEEK:
Ruth Bader Ginsburg: Justice For All
by What It Takes

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

ACTIVITY
Capture your characteristics of Dissent

FALL RECIPES FOR THE WEEK

CONTRIBUTE
click below

Week of September 14th

HOPE

September is Suicide Awareness and Prevention Month. Experts across the county say due to COVID 19 we already see an increase in suicide, depression, alcohol abuse and substance abuse. Unfortunately, we have already witnessed the pandemic cause much suffering. The more we socially distance, the more people tend to be lost in negative thoughts. We need to remind ourselves (and each other) the importance of focusing our minds with goals, skills, and hope.

Hope is a critically important aspect of helping our minds. Hope makes the present moment more bearable. Hope creates the belief that tomorrow can be different. With hope, we are able to bear discomfort until comfort arrives. How do you practice behaviors to build hope? What relationships bring you hope?

In an effort to celebrate your efforts towards progress and hope, we want to invite you to submit creative work. We invite you to draw, write a brief essay, a poem, that honors your efforts to building a hopeful life worth living. Submissions can be sent to [email protected]. Submissions will be reviewed and three will be published per week. Authors of each submission will be published anonymously.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

COMMUNITY CHALLENGE
How has suicide impacted your life?
Please send us your creative writings, drawings and creations that have captured your efforts to build a life worth living.
Please send to [email protected]
CLICK HERE TO SEE ENTRIES

Take your photo with #metronydbt or send DMs @metronydbt

BLOG OF THE WEEK:
Finding What Is Lost
by The Mindfulness Solution

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

ACTIVITY
Click below to see the instructions on how to make a wish bracelet

MENU IDEAS FOR THE WEEK

CONTRIBUTE
click below

National Suicide Prevention Month

ANSWERS
Anonymous

As her fingers pulled back the duvet, and she settled into her bed, she let her head hit her pillow.

Would she see him tonight? Would he allow himself to come into her fantasy, to let her hear his voice. Or would it be just another night of wishing to ask questions that had no answers?

As her eyes fought the night with its bare hands, she realized that all she wanted was justification. Reason as to why he made his decision, as to why he left her with nothing more than memories and a letter. A goodbye letter, she might add.

So when he did show, which was more often recently, she made sure to ask those questions that gnawed at her heart. There were only so many chances she would receive.

Stupidly, she thought there would be a simple explanation, That he would tell her why he decided that one breath would be his last. How he could tear pieces of paper from a notebook, and write to his family that his time on earth had come to an end?

Each time, he said nothing. Each time, she felt her heart break and anger rise in her chest and dissapointment’s talons claw at her skin. Was it really that hard to answer a simple question?

When she did wake from her dream, and the feeling of losing him again breathed down her neck, she came to understand that there was no answer. That no matter how many times she pleaded with him to answer, begged him through clenched teeth and tearful eyes, he would never say what she wanted to hear.

He would never answer her “why’s”.

Maybe he wanted to protect her, to keep her heart from hurting more than it already did. Maybe it was because no explanation could undo what he had done or bring him back to her.

She wanted to believe that there was an answer, that it could bring her peace. But too many tears had been shed and too much abandonment had cut through flesh.

Maybe this just had to happen.

But…why?

FIRST PERSON
If there’s anything worth fighting for, it’s your own life.

It isn’t easy, and there are many mornings I wake up battered and broken from whichever war ravaged my body and my brain the night before. It becomes so difficult to face the day before me, not knowing what lies ahead. Will disappointment greet me at the breakfast table? Will sadness stealthily creep into my heart, or will anger rise within my chest, polluting the air around me with flames and ashes?

Everywhere we turn someone is asking us to take a stand. Whether we turn left or right, there are painstakingly difficult decisions to be made and questions that need answering “Should we still be entertaining the idea that our five year olds are celebrating their first day of school in their own living rooms?” “What role should the police play in our lives and how far is too far when it comes to protesting?” and “Which candidate is going to best answer all of these questions for us?” We are looking for absolutes where there are none. We are starting to become tired of this narrative and we want to find a way out.

It would be convenient to take the easy way out. It would be so simple to let others make choices for us. Even more though, it would be such a relief to avoid or ignore, give in to emotional myths and judgments, and act impulsively, to give up completely. So, what is the alternative to these actions? Stay mindful of our goals during this tumultuous time, proceed with intent and with a focus on what works. When we do what is needed in the situation we are in, we begin to see what it feels like to live a life worth living. Acting effectively is making the necessary choice when it is challenging. It is learning how to be comfortable being uncomfortable.

DBT taught me that if there’s anything worth fighting for, it’s my own life. And if there is one thing I know for sure it is that you and I are more alike than we are different. You are the author of your story, and you decide the ending.

TEA WITH MY FEELINGS
My life is worth living.
there —
I’ve said it
and I finally believe it

believe that I’m worthy
of the struggle
and the pain
of endless nights in doubt
and endless days in confusion
about who I am
and where I belong
and if I should exist

don’t get me wrong
all that is still there
but instead of screaming rabidly around
caged in my body and my brain
instead of inconsolable crying
and you-can’t-convince-me-otherwise statements
a conversation ensues
and I have proverbial tea with my feelings
I settle into the rhythm of
knowing who I am
and how I’ve come to be

it took me a while
to be vulnerable
and open
and willing
and trusting
but someone on the other end was patient
and kind
and consistent
and there

together I made the changes
necessary to create a life
worthy of me staying alive

and even though my body and my brain
do not always agree with me,
I’ve realized how hard I’ve worked
to get here

suicide, you won’t break me now.

Week of September 7th

NATIONAL SUICIDE PREVENTION

National Suicide Prevention week starts Sunday, September 6 which provides a further reason to share resources, stories, etc. to promote suicide prevention. Now more than ever we need to raise awareness for this problem. It has been reported that, during 2019, approximately 800,000 people worldwide died by suicide. Today, in the current environment, there are significant concerns that social distancing, wage reductions, and life losses have exacerbated an individual’s suicidal ideation.

At Metro we stress that any individual can play a vital role in a friend, family or colleague’s life by providing a listening ear, comforting shoulder and/or encouraging words. It is imperative that all of us are provided with a safe, accepting and supportive environment within our community. As a DBT focused center, at Metro we aim to provide such type of support. Research has shown that DBT has played a critical role for many individuals in reducing suicidal thoughts and behavior. During this week, we not only want to provide a warm, friendly, nonjudgemental environment to the community, but also, we want to raise awareness warning signs, remind people to practice DBT skills and collect resources to help your community stay connected. Mental health crisis counselors are available 1-800 273-TALK, Text TALK to 741741, or 1-800-273-8255.

In planning the newsletter for September, Suicide Awareness Month, we are eager to hear from those of you have been fighting to make a life worth living. Our staff wants to bring special attention to the creativity of our readers. In an effort to celebrate our community of clients’ and therapists’ progress and continued efforts, we want to invite you to submit creative work of your own to be displayed on our website this month. We invite you to draw, write a brief essay, a poem, that honors your efforts to building a life worth living. Submissions can be sent to [email protected]. Submissions will be reviewed and only three will be published per week. Authors of each submission will be published anonymously.

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK:
50: Guns, COVID-19, and the Risk of Suicide
by BradyUnited.org

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

ACTIVITY: 20 Easy DIY Dream Catcher Tutorials
Click below to view instructions from ItsMeJD.com

MENU IDEAS FOR THE WEEK

CONTRIBUTE
click below

Week of August 31st

HISTORY

This week we welcome a new month and the start of the Fall season. Some families are coping ahead for another round of remote learning, while others return to classrooms, work settings, and other establishments. This coming fall also brings a presidential election that spotlights current influential topics, COVID-19, national racial injustice and growing economic hardships. As we grapple with these upcoming events we may use coping tools to help stay in the present moment. Another strategy that has power to shape our movement is looking back on our history and past as a way to help guide us forward.

Why look back at the past? Knowing our history roots us in the present moment by connecting things through time and space. We are also able to gain understanding of all parts of ourselves. When we take observation of our whole self, both our past and our present, we are able to build resilience, to change, and to accept ourselves fully. This week at Metro we want to hear from you. How do you celebrate your past? How do you notice your history as an important part of your whole self? How are you allowing your history to create movement and change that’s in line with leading a life worth living?

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE
How do you celebrate your past?
Send us images your favorite celebrations of history.

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK:
Tricky Brains, Caring, and Living Like Crazy
by Dr. Paul Gilbert

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

ACTIVITY WITH PHOTOS
Click below to view instructions

MENU IDEAS FOR THE WEEK
Breakfast by Food.com: Uncle Bill’s Best Buckwheat Pancakes
Lunch by Epicurious.com: Bubbe’s Chicken Soup
Dinner by AllRecipes.com: Grandma’s Chicken Chardon

CONTRIBUTE
click below

Week of August 24th

Urge Surfing

As our summer season begins its first round of farewells, we are faced with our kids going back to school, our offices asking us to return in-person, and even our gyms are planning to re-open. With abrupt changes and surprises around nearly every corner, many of us are observing unpredictable levels of emotional intensity in response. It’s perfectly normal to wish this unwanted pain away – no one wakes up excited to feel annoyed, fearful or sad! We are all vulnerable to acting on emotions; in fact, acting on emotions has helped us all survive some very difficult situations, and has also helped us cultivate joy.

If you have ever acted on an emotional urge and later regretted it, welcome to the club. Now that you know you’re in good company, we would like this week for you to focus your attention on Urge Surfing. Studies have shown that avoiding and ignoring your behavioral urges only makes them stronger. Like a wave in the ocean, emotions and urges rise in momentum, peak, then eventually fall. Can you get curious about any behavioral urges you might experience? The next time you might crave a sip of water, can you use that prompt to observe your physical sensations and thoughts? The goal in urge surfing is not necessarily behavior change. Instead of clinging to the outcome of your behavioral urge, can you get interested in collecting as much data as possible observing the wave you are on?

What urges will you be surfing this week? We look forward to learning about what you discover!

WORDS OF ENCOURAGEMENT

MEME OF THE WEEK

PHOTO CHALLENGE
Where do you apply your stop skill and ride the wave of an urge?
Send us images of your most skillful attempts at urge surfing.

Take your photo with #metronydbt or send DMs @metronydbt

PODCAST OF THE WEEK:
Impulse Control
by Rachel Hart Coaching

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

ACTIVITY
Click below to view instructions

MENU IDEAS FOR THE WEEK
Click below to link to recipes

Dessert
Bittersweet Chocolate Impulse

Contribute
click below
American Foundation for Suicide Prevention

Week of August 17th

Vacation

Have you caught yourself wondering how much longer you can bear the discomfort of the pandemic? We are all dealing with the environment differently, but no matter whether you feel uncertain, fearful or exhausted, the chronic stress of these conditions take a toll on all of us. During certain moments our bodies and our minds have all struggled, impacting sleeping and eating. Our struggle often leads us to be sad and irritable. However, handling the struggle will help define how we feel, think and behave in all of the other moments.

These other moments have typically been found on vacation. During the pandemic, we may wish to get away. Vacations create a break from the stress. An opportunity to find yourself away and to celebrate the season. An opportunity to relax, gain perspective and make memories. Most importantly, it is an opportunity to get away from the routine.

During this summer season how are you taking a break from your routine? We want to know how you have used a vacation. Where have you gone virtually or in reality? How have you spent your time relaxing or exploring? We look forward to hearing from you about your summer vacation.

WORDS OF ENCOURAGEMENT