A Band of Light – A Mindfulness Meditation   In this Mindfulness Meditation, we invite you to envision a band of light that encircles the top of your head and slowly moves down your body. Plant your feet on the floor, and bring your attention to the body. Note any feelings you can detect in your body, no matter how small. As the band of light descends,...[ read more ]

Breathe, and Notice the Feelings in Your Body   In this mindfulness, we walk you through a mindfulness meditation. Starting with the breath, Abby will direct you to notice the feelings in your body. Plant your feet on the ground, perhaps with your hands resting face-up in your lap. We hope you follow along and find it helpful and calming. You may decide to close your eyes,...[ read more ]

S.T.O.P. Skill (Distress Tolerance)

[youtube] Today we will practice the S.T.O.P. Skill. S.T.O.P. is an acronym, which stands for: Stop! Take a Step Back. Observe. and Proceed Mindfully. This acronym and these steps can be helpful for tolerating distress in the moment. First, S stands for Stop. Don't move a muscle. Don't speak, don't act. T stands for Take a Step Back. This...[ read more ]

Holding Yourself In Kindness and Care

  [youtube] Today we read a mindfulness exercise. Find a comfortable sitting position and be aware of your breathing. The following mindfulness will direct you to view yourself as a close friend would view you--with love and care, and without judgment.   This mindfulness exercise is read by Dr. Kirsten Moore, Psy.D. Thanks for listening!

Let’s Talk About Combating Anxiety

[audio mp3=""][/audio]   Let’s talk about combating anxiety, loneliness, and irritability by listening to your wise mind. Many of us are feeling uncertain about the future, or even the present. Our routines are out of whack. We may be isolating ourselves and feeling deep loneliness. Or, we may be spending much more time with our loved ones and feeling the...[ read more ]

Self-Soothing Using the Six Senses

Self Soothing Skill Your browser does not support the audio element. Today's skill is self-soothing using the six senses. These are vision, hearing, scent, taste, touch, and movement, or in other words, awareness of your body in space. You can pick and choose things to stimulate those senses, things that bring you calm. * * * For vision, that...[ read more ]

Introducing SKILL-A-DAY!

Our lives have changed as a result of this pandemic. Here, we will walk you through skills and techniques that our expert therapists find helpful in their everyday lives. These skills can help you navigate feelings of loneliness, irritability, anxiety, and grief during this time. Stay tuned for written instructions, audio and video recordings.

DBT Skill: One-Mindfully

The advent of the New Year offers an ideal opportunity to share my favorite DBT skill, One-Mindfully. The use of this skill is instrumental in assisting those individuals who make New Year’s resolutions actually succeed in reaching their goals, finishing tasks, or completing larger projects. It is also helpful for anyone who desires to decrease personal stress or suffering, find...[ read more ]

Accumulating Positive Experiences

Emotional regulation can be difficult for anyone that is running from an empty cup. I like to think of it more like a bank account though instead of a cup. If someone’s emotional reserve bank account is at $10 and they come to an interaction that requires a $20 withdrawal, their emotional regulation skills are most likely not going to...[ read more ]

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