Inspirations

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

Here we are in August 2020. This year is certainly unlike any other. However, with all of the uncertainty, human beings have shown tremendous determination. When the pandemic began, we shifted our social interactions, but, for the most part, we held steadfast in certain of our routines, no matter the circumstances. We continue to transition to the “new normal” as the way we engage with one another has changed significantly. We have had to adapt to interact with each other. Some of us call more, zoom more or text more. Some of us walk more, read more and cook more. Yet, through this period, there is evidence of real growth and also significant loss. Do you miss anyone or anything?

It’s hard to be mindful as we long to connect with people. We miss hugs with family. We miss shaking hands with friends. We miss our teachers, our students, and our peers. We miss our coworkers! We miss our therapists, and we miss our clients!

Some days the sadness that stems from missing people and places is bearable. Some days the sadness feels overwhelming. We practice mindfulness, use distress tolerance and continue to problem solve the losses. Who and what are you missing as you navigate the pandemic? We want to hear from you.

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
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ACTIVITY
Customized Care Packages

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Week of July 27th

Vulnerability

Over four months have passed and we still find ourselves in a global pandemic. Initially, we all felt determined to get through it safely. Then we felt lonely as we practiced social distancing from family and friends. Now, four months later, the ambiguity of our emotions, the disease and political policies has highlighted our exposure to feeling intense emotions; financial, medical and emotional challenges are all around us. Accordingly, as individuals and as a society we are experiencing a period of overwhelming vulnerability.

Our minds tend to tell us that the vulnerability is intolerable. Maybe your mind says “I’m sick of this”. Maybe you’ve thought “I can’t!”. In spite of our minds telling us we can’t handle the pandemic, our wise minds can help us surf the wave of vulnerability. While it may be difficult to understand, people need to know that we can live with vulnerability; although we don’t have to embrace it, we don’t have to accept it. However, we can decide, as a celebration of our agency, that we can live with the vulnerability. While we can’t control the current situation, we can control our behavior. We are not totally helpless. With mindful awareness of our current vulnerability, we can name our present reality and choose to decrease our emotional vulnerability. We can relay on our mindfulness to this current condition to practice our ABC PLEASE Skills.

Our community would like to hear how you are implementing your skills to reduce your vulnerability? Have you started a new challenge of baking, volunteering, or learning a new language? Have you practiced gratitude, or accumulated positives this week? We cant wait to hear from you!

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

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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

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DESSERT
No-Churn Vanilla Ice Cream by FoodNetwork
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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
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ACTIVITY

Homemade Pet Treats
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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

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ACTIVITY

MENU IDEAS FOR THE WEEK
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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
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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