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How are you? How are you doing? No really… how are you? You may be reading this blog on an overwhelming Tuesday morning… escaping, if just for a few minutes, your inbox flags, your to-do lists, or your errands. Welcome… while this post may not instantaneously reduce your stress or lower your blood pressure, it will equip you with tips and how-to’s for better managing your stress. Because when asked how you’re doing, you may in fact be stressed. Just a guess, and of course I could be wrong, but a good majority of the people I work with are struggling with stress and its effects on their lives. With the hustle and bustle of life, you may feel over extended, over worked, and over committed. Unfortunately, stress is often an inescapable concept of being a grown-up aka “adulting”. Below are the top 5 stress reduction tips… these are solid ideas and beautiful concepts you could challenge yourself to incorporate, which can make a big difference over time. Be present. Take a moment to ask yourself, “who is running my life?” Make sure you are the one in charge of your life so you be present for what matters the most. Recognize when you’re overwhelmed, over-booked, and over-worked. The more present you are in your current situation, the more self-aware you’ll become. Soon, you’ll be able to recognize warning signs and key contributors of stress and worry. Through that, you can scale back, tone down and ultimately tune out for a quick re-charge (which may in fact be long overdue considering we are quickly approaching June and you may have not had any time off or you time since the Holidays…six months ago). Be grateful. While this can be challenging in the faces of stress, doom and all other negative clouds that surround your overwhelming aura, try to appreciate the things you have. Go to bed at night and be grateful for what is going right in your life. For your dog, your health, your car, your spouse, your friends, your children, the meal you may have just devoured. Show grace and gratitude, because what we focus on magnifies. You have people in your corner. I’m reminded by a recent post on Instagram it’s better to want what we have rather than dwell on what we don’t have…#zen #peace #gratitude Talk positively to yourself. Positive self-talk is a phenomenal concept and works across the board in terms of bolstering your self-esteem, bringing a sense of comfort when going through a tough spot, or motiving to push through a difficult situation. What you say to yourself, in your private moments, is reverberated throughout your brain and body. And if you continually beat yourself up, you will continuously feel low. YOU CAN DO THIS. YOU ARE WONDERFUL. YOU ARE WORTH IT. Don’t worry, you don’t look insane saying these things out load while driving in your car or looking in your bathroom mirror, lol. Truly, you are wonderful. Establish boundaries. Over-committing yourself is a sure-fire way to end up with no time to engage in self-care or even unwind a bit before the next week begins. It’s ok to say no; you do not have eight arms. You cannot be in four places at once. Try your best, and remember to take it one day, one task at a time. Establishing boundaries can allow for deeper, more genuine relationships to form, not only with others but with yourself. You can be true to your word and not overbook a Wednesday night. Live well. While this seems to be a little trite, it’s worth noting the incredible importance of living a truly healthy life. Getting the right amount of sleep is essential to how well or not-very-well you will function come the morning. Eating a balanced diet will duel your day. Balance being the operative word here: if you feel like a cheeseburger, eat a cheeseburger. But skip the glass of wine at dinner and steam some broccoli the next night. Everything in moderation… Try to exercise. Movement is the celebration of life. Exercise is worth the endorphins. Trust me, they do wonders for your mind and body…. I wish you well on your journey to de-stress and unwind. I work with a lot of individuals and couples going through stressful situations. Together, we can get through it. Call Dr. Kate Campbell, LMFT at 954-391-5305 ext. 1 to schedule your first appointment with me. I offer stress management therapy, anxiety treatment, and anxiety therapy in Fort Lauderdale, Florida.

Many of the couples of I work with are those who’ve either recently grown their family with the addition of a new baby, or are in the process of starting a family through pregnancy or adoption. They often ask me, “How do we keep our connection as a couple when we have a new baby?” Surely, they’ve heard countless stories from family, friends, and co-workers about how drastically life changes once a newborn enters the family. And it’s true, life changes a whole lot when you have a baby. As the mom of a toddler, I can remember well what it was like trying to figure out the ropes and how to adjust to my new role as a mom (and ultimately a new way of living). I remember the fears, concerns, worries, and sleepless nights that accompanied those first few months as a new parents and the same fears, concerns, worries, and sleepless nights I experience now that my child is getting older and my husband and I learn to adjust. Read the 7 realizations about being a new mom for tips on the transition into motherhood. There are many ways couples can maintain, and even strengthen, their connection with one another after the addition of a new baby. There’s one caveat: it takes work and commitment. As with new change in one’s life (and raising children) consistency is key if you want to see results. It’ll be tough remaining calm and composed after you’ve just had a fight with your significant other over how to change a diaper and practice saying words of encouragement to your spouse, yet the payoff of a strong relationship and unified parenting team will be worth the price. Below are some tips you and your partner can implement to keep your connection: 1. Schedule Time. It’s hard when you have a new baby to find the time to do everything you want or need to get done. First time parents are especially fearful of leaving their newborns in the hands of a babysitter. Despite the difficulties faced with finding a time to be with your spouse, without your baby, this time is incredibly important for you as a couple. This time allows you to reconnect and share the highlights of your new roles as parents. Keep this interaction positive and let any negativity stay away for the 30 minutes (or however much time you have together). This doesn’t have to be an everyday event (perhaps it can’t be!) yet finding time once a week or once every other week will keep your connection strong. 2. Stay Mentally Connected. If you’re a stay at home parent, after the first few weeks of the baby’s birth and your partner returns to work, find small ways to connect throughout the day. Most couples stay connected through text messaging one another throughout the day and this is one part of your relationship you can keep the same even with the addition of your newborn. A short, sweet message and a picture of what your day looks like at home with the baby will keep you and your partner talking. 3. Acknowledge the Positive. It’s tempting to turn into a know it all after all the parenting books you’ve read. And it’s even more tempting to point it out to your partner, whom you think is doing it all wrong. Let it go. For most couples, even those with lots of child raising experience from sibling and relatives, this is the first time you’ve experienced anything like this and you’re bound to make mistakes along the way. Rather than focusing on everything that could be done better, take a minute to think about everything that is going right already. Phrases like, “I love how attentive you are to the baby” can mean the world to your partner and be the highlight of an especially difficult day. The path to parenthood is a long one, but it doesn’t have to be miserable. These are just a few quick tips you can begin implementing in your relationship to keep your connection strong and healthy. As always, if you find yourself struggling with any of the tips mentioned above, Dr. Kate Campbell, LMFT is just a phone call 954.391.5305 ext. 1 away. Call today to schedule your appointment! Dr. Kate provides pre-marital counseling, marriage therapy, and couples counseling in Fort Lauderdale, Florida. She also provides counseling for new parents in Fort Lauderdale, Florida.