Tina Ebsen MA LMFT ATR

Join me at the Simi Valley Town Center, where I'll be facilitating an art experiential, "REFRAME" with a focus on mental health: challenges we face and the messages we tell ourselves. Pay what you can, space is limited. RSVP at the link below. Hope to see you there!

Nature At Your Doorstep | Kindling Studios

Highly recommend!

Don't have the energy to clean today? Just tidy up these 5 things : Life Kit Therapist and author KC Davis shares a framework to help you get a messy room back to functional quickly. She says that in any space, there are really only five things: trash, dishes, laundry, things that have a place, and things that don't have a place. We help you tackle them, one by one.

She wasn’t kidding. This $15 book could save folks a good year or more of therapy.

Mayim Bialik on TikTok This is not only the best book of the year in my opinion but one of the most important books I’ve read in my adult life! I highly recommend it! 📖 How to Be an Adult in Relationships: The Five Keys to Mindful Loving by David Richo

Have you seen Stutz? His conceptualizations of these important topics were pretty great—clearly made meaningful for Jonah Hill.

Want to Change Your Life? Start with Stutz’ Tools from Jonah Hill’s Therapist “Anyone can take an unpleasant experience and turn it into an opportunity.”

Drop a 💛 in the comments below if you needed this reminder today

“You deserve to be loved without having to hide parts of yourself that you think are unlovable.” ~Unknown. Quote seen on Tiny Buddha]’s page 💕

Thank you Quotes by Christie] Tiny Buddha]
Art created by 🎨🖌 Quotes by Christie]

Launching today, you can now call 988 if you’re contemplating su***de or struggling with your mental health. Learn more at https://988lifeline.org.

These can be magic words to improve any relationship.

The Best Way to Show Someone That You Care Saying "I understand," and meaning it.

This episode got personal fast.

Steve and I have been together for 30 years and 2020 was probably the most difficult season of our marriage. The stress of trying to keep our kids safe while attending to their need for connection, worrying about our parents' wellbeing, trying to make work work — it was completely overwhelming.

Drs. John and Julie Gottman have dedicated their careers to helping people love and take care of each other. Their work is research-based and life-changing.

After decades of study, the Gottmans and their colleagues at The Gottman Institute can predict with 90% accuracy whether a couple will stay together after observing the first 3 minutes of an argument. That's unheard of in the social sciences.

The conversation is a game-changer.
http://bit.ly/3cyTZax

Some new ways to make meaning of 2020 as we enter into the new year.

Why New Year’s Resolutions Matter More in a Pandemic Ask yourself these five questions when setting 2021 goals.

The first Christmas without a loved one | AK Lander Missing a loved one at Christmas? This article shares advice and experiences about coping with the first Christmas after the loss of a loved one.

Starbucks is giving free coffee to health care workers this month Until the end of December, a customer "who identifies as a front-line responder to the COVID-19 outbreak" can walk into any Starbucks in the US and receive a free tall brewed coffee, hot or iced, the company said.

Throughout this pandemic I have been halfway joking about “prescription Animal Crossing.” In my practice, it has shown much benefit to those coping with anxiety, isolation, and loss of leisure activity.

Games Like Animal Crossing Are Good For Your Mental Health, Claims Oxford University Study "This lets us explain and understand games as a leisure activity"

Word of the day (or year?): allostatic load.

You aren’t alone. Allostatic load was first introduced and defined by McEwen and Stellar (McEwen 2001) and is the chronic, cumulative effect of high-stress situations in daily life that are experienced as taxing or exceeding our coping skills. Further, stress responses that are too frequent, too quick (daily challenges and transitions), too intense, and too long (more than 10-20 min) can all contribute to allostatic overload. (Can we say hello, 2020?) So if your own anxiety is feeling more chaotic and dialed up than you would like, and you’re having a hard time regulating it, then try walking in nature (No earbuds! Just listen to the world and get a break from stimulation!). Remember to exercise, try mindfulness meditations (or apps like Headspace and Calm), breathe deeply, and/or seek out support. We all need someone who shows up for us. And, if needed, seek out a mental health professional who can help you with your own emotional waves. Take care during this challenging time. Together, we can move through it.

Still hanging in there?

Although it may be uncomfortable, we cannot ignore another upcoming pour to our emotional cup. November 7th, we are reminded of the anniversary of Borderline and the Wolsey/Hill Fire following.

Plan to allow for your feelings of grief, prioritize your self-care, and take ease with your favorite comforts.

It often helps to do an act of remembrance and share memories with others. The Healing Garden and Borderline Memorial are places to visit if you so choose.

Don’t suffer alone. If you experience significant distress please reach out for support.

Take care everyone ❤️

You already know, today is Election Day.

A significant number of people are experiencing high levels of stress from the election (and amidst the backdrop of the pandemic). Some have thrown around the term “Election Stress Disorder” to talk about this experience.

Take good care of your mental health in these next few days of uncertainty. 1.) Take breaks from news feeds and media, 2.) do something you enjoy, 3.) get some fresh air and exercise, 4.) get cozy, and 5.) if you need support, please reach out to a trusted friend or a professional.

Be Well!

Calm app too expensive? Good news for Kaiser members: a year subscription is now available for you!

Mindfulness apps – No Cost for Members | Kaiser Permanente Use the myStrength and Calm self-care apps at no cost. Learn how to build resilience, set goals, improve sleep, manage depression, reduce stress, and more.

How do you feel learning about Pepsi’s new product?

PepsiCo to launch drink to aid sleep as consumers struggle with stress PepsiCo is launching a new enhanced water drink called Driftwell.

Old feeling, new name. Do you related to experiences of Rejection Sensitive Dysphoria?

What Is Rejection Sensitive Dysphoria? Now gaining more attention, RSD can pack an emotional wallop.

What forgiveness is not, and steps to take towards your healing and freedom [supplemental linked worksheet in comments].

Why Forgiving Someone Else Is Really About You : Life Kit Deciding to forgive is a big step. After all, you're the one who's been harmed! But it turns out that forgiving someone actually has benefits for your mental health. The practice of radical forgiveness can help you process hurt and anger — and ultimately find peace.

A gentle reminder...

Depression can have you feeling like you have no gas in the tank to do anything—like exercise; but light exercise can work to fill up your tank so you have more energy in your day.

Bonus: if you can get some fresh air, sunlight, and greenery.

8 Workouts For Depression You Can Do At Home If you have depression, one of the most irritating things someone can say is "you'll feel better if you just work out." But it does help.

Read this post by the Gottman Institute if it’s hard for you to talk to your partner because you’re worried they’ll be defensive.

Putting it off until tomorrow...again? Your chronic procrastination is telling your something.

Tired of procrastinating? To overcome it, take the time to understand it Procrastination isn’t shameful or a character flaw. Instead it’s rooted in a very human need: the need to feel competent and worthy, says educator Nic Voge.

Tune in: Three Guided Meditations to Conquer Anxiety and Build Resilience - Mindful Explore these practices hand-picked by the Mindful Editors to help you cultivate inner strength.

How about a brief moment for mindful reflection—can you identify one thing for each of these questions today?

Will you be watching? ‘Love on the Spectrum‘ series centering around this important topic.

Love on the Spectrum | Netflix Official Site Finding love can be hard for anyone. For young adults on the autism spectrum, exploring the unpredictable world of dating is even more complicated.