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3 Resources for kids to help you through the beginning season of Divorce with your kids Divorce is hard on children. It just is. Now, don't get me wrong I'm not shaming you for finding this as part of your story. I am well aware professionally and personally that sometimes divorce is the only option or it's an option that is forced on you. No matter the reason that you find yourself here. My hope is to assist you with some resources that I have either used personally with my own two children over a decade ago or professionally with the children I help in my office. Getting through the first 18 months of divorce is curial as there are many changes, transitions, adjustments, feelings and uncertainty. It's important to navigate this unexpected part of your journey with wisdom and intentionality in order to give your kids a strong foundation, space to grieve, and time to readjust to their new normal. In kicking off this resource blog I wanted to share with you one of my favorite resources as it pertains to talking with your kids about divorce. Sesame Street has an entire resource collection walking kids through divorce. The best part is they take a really difficult concept and make it easier for children to understand through kid friendly videos. They also have additional resources to help with separation and divorce ranging from articles, videos for adults, coloring sheets and books. They even have it in Spanish. Learn more at: Sesame Street Divorce. Divorce Resources for Kids Grief from a divorce is a personal experience in which each child travels through differently. I will not attempt to either compare my children's grief with yours, have a grief competition or tell you everything is going to be okay in a couple of months. For some children they can transition within 18 months of the divorce with a good support system, healthy coping mechanisms and great resources. For others it can take longer. Some kids will even present like everything is great and have no problems adjusting and then out of no where, months or even years later have a delayed grief reaction that blindsides you. Counseling is my recommendation along with the following resources I used with my boys personally over a decade ago and in the counseling room with the clients I serve currently. I hope you find them to be useful as you navigate your new normal and put the pieces of your child/children's heart back together. #1: Book Recommendations #2: Online Resources #3: Parent Support Resources Book Recommendations My Family's Changing, by Pat Thomas Two Homes, by Claire Masurel (Author), Kady MacDonald Denton (Illustrator) The Invisible String, by Patrice Karst (Author), Joanne Lew-Vriethoff (Illustrator) Dinosaurs Divorce (Dino Tales: Life Guides for Families), by Marc Brown (Author), Laurie Krasny Brown (Author) Online Resources Divorce Care for Kids This was my boys favorite resource as they navigated the beginning of the divorce. The beginning of their journey was difficult to say the least as they struggled with all the changes in addition to having some really big emotions that just crushed my heart. I had a hard time finding a local group so I ended up buying the materials and doing it together as a family. It was beneficial to walk with them through the curriculum as a parent because it also gave me the verbiage to communicate with them about the divorce in a language they understood and gave me a deeper understanding of what they were going through both in their head and heart. Focus on the Family: Kids and Divorce and Divorce Resources For those who filter life through faith here are a collection of recourses from Focus on the Family to guide your understanding and choices. I've always enjoyed the free resources from Focus on the Family as they help to support and walk me through a very difficult season of life. Co Parenting from Two Homes Coparenting can be hard for some and easy for others. If it's easy congrats! But, for those that have a bumpy start there are resources available to assist you in the new normal of co-parenting your child/children. Support Groups Single and Parenting Single parenting is hard and demanding work. You no longer have the support of a partner within the house big or small and you can begin to feel like you are on an island with no help in sight. This resource is one in which I found through my professional channels. It addresses the tough parts of single parenting and provides groups that help you discover how to deal with your deep down worries and your day-to-day struggles. You’ll meet with other single parents to learn and discuss some amazing parenting strategies and hope-filled insights. Additional resources for the effects of divorce at different ages: What’s the Hardest Age for Children to See Their Parents Split? Children and Divorce The Psychological Effects of Divorce on Children Supporting Kids During a Divorce Remember grief is personal and is a journey. Your child is going to feel an array of feelings including anxiety, anger, sadness and abounded just to name a few. There is not a quick fix to grief and your child/children will not magically learn how to accept everything overnight. They will have lots of questions and concerns. They will be confused and curious regarding what's going to happen next and why mom or dad doesn't live in the home anymore. It will take time for them to move through grief and reorganize their head and heart around divorce. Below is a video regarding the effects of divorce on children along with some hope. Yvette E. McDonald is the owner and counselor at Traveling Light Counseling, a practice for individuals, couples and families helping them discover the person/couple they were always meant to be, as they become the best version of self in their roles and relationships in the Port Saint Lucie and Martin County area. She specializes in all things relationship. Relationship with self, others and children.

Regular Couples Therapy with an unmotivated spouse who is considering divorce. Did you know that have options if you and your spouse are considering divorce but aren't sure? You have options and one of those options are Discernment Counseling. Having Discernment counseling available as a "pause button" gives each spouse a role in the change process regarding their marriage. Discernment counseling is a short term, low barrier way to support both the wavering leaning out spouse and the usually turmoil fueled spouse who will do anything to save the marriage. It will accept both of you for where you are at, and it helps you find the path forward. Check out this podcast talking more about Discernment Counseling and the benefits one is able to experience. Additional Resources: 020: Discernement Counseling Love, Happiness & Success: Discernment Counseling Is it Over? Should I Stay? Should I Go? Finding Answers with Kate Anthony on Divorce & Beyond Yvette E. McDonald is the owner and counselor at Traveling Light Counseling, a practice for individuals, couples and families helping them discover the person/couple they were always meant to be, as they become the best version of self in their roles and relationships in the Port Saint Lucie and Martin County area. She specializes in all things relationship. Relationship with self, others and children.

3 Grief Resources to get you through the hard times Grief, the the thing that everyone experiences and no one wants to go through. Myself included. I remember when I first got the call during the beginning of COVID that my mom was in the hospital and we couldn't visit her and had no idea what was going on. We would be given bits of information here and there but were completely in the dark. Within a moments time I went from life as normal to grief becoming my companion for less than a year, as we navigated her death sentence of brain cancer. As I navigated this unexpected journey I came across some resources alongside therapy that helped me navigate the journey of grief. I come to you today to share such resources to bring some grounding within the storm. I love Megan Devine's quote on grief: "Some things in life cannot be fixed. They can only be carried." There's no expectations that you are going to accept the loss however with some resources and assistance you can begin the journey of grief and heal the broken part of your heart as you reorganize in this new normal. Grief Resources Grief is a very personal experience in which we all travel through differently. I will not attempt to either compare my grief with yours, have a grief competition or tell you everything is going to be okay. I will say that heathy grief requires movement. As my pastor said during the thick of my grief "It's okay to feel your feelings, just don't get stuck in them." I don't want you to get stuck in your grief neither. Counseling is my recommendation along with the following resources I used as part of my grief journey and then some others I have found through my professional channels. I hope you find them to be useful as you navigate your new normal and put the pieces of your heart back together. #1: Book Recommendations #2: Online Resources #3: Support Groups Book Recommendations Your own path through grief: A workbook for your journey to recovery by Jill A. Johnson-Young LCSW It's OK That You're Not OK: Meeting Grief and Loss in a Culture That Doesn't Understand by Megan Devine How to Carry What Can't Be Fixed: A Journal for Grief by Megan Devine Online Resources Grief Talker We need to change how we talk about dying, death, grief, and dementia. Jill is my hands down go to person on all things grief. Her knowledge and experience is invaluable. Be sure to check out all her resources and podcasts regarding grief. Refuge in Grief Grief is incredibly lonely. Finding your community is the one thing Megan can guarantee will make this easier on you. Companionship and kinship are your survival. Megan's candid style of talking about grief is warm and necessary. There were so many times that I laughed, cried and felt normalized in my experience either from listening to her podcast, reading her book or completing the journaling assignments. Focus on the Family: Grief Resources For those who filter life through faith here are a collection of recourses from Focus on the Family. Grief.com I found grief.com through my professional channels. He's know for his expertise on grief and teaching the secrets to living a happy and fulfilled life even after a loss. He is the author of six books, including the new bestselling book, Finding Meaning: The Sixth Stage of Grief. His website contains a wealth of information worth exploring and learning. Support Groups Grief Share Many of my clients and family have spoken on their positive experiences in Grief Share. Support groups are not for everyone however you won't know till you try it out for a month or two. You don't need to feel isolated in your grief or sit alone in your questions. A support group can provide companionship and connection during these confusing times as they provide a safe space to talk and share your feelings and experiences. GriefShare groups meet weekly to help you face these challenges and move toward rebuilding your life. BBereavement Support Group The pain that results from the death of a loved one can be excruciating. This pain takes on both physical and emotional manifestations. The pain of grief grips each of us differently. Grief work is in essence a thorough and on-going review process. It is very repetitive, takes a long time, and is never fully or finally accomplished, but the intensity of the pain does lessen and the frequency intermittent. Those that would like to talk and share their feelings in a safe place where confidentiality is very important are welcome and encouraged to attend. The Bereavement Group meets every Monday morning from 10:00 a.m. until 11:30 am in the Parish Center Library. Remember grief is personal and is a journey. There is not a quick fix to grief and you will not magically learn how to accept it overnight. There is no wrong and right way to grieve you just need to be able to move through it and reorganize. Below is a video to share with friends in order that they can come alongside you during this time of grief. Yvette E. McDonald is the owner and counselor at Traveling Light Counseling, a practice for individuals, couples and families helping them discover the person/couple they were always meant to be, as they become the best version of self in their roles and relationships in the Port Saint Lucie and Martin County area. She specializes in all things relationship. Relationship with self, others and children.

Today, let's unpack a topic that holds a unique place in the world of Dialectical Behavior Therapy (DBT): homework assignments. In the context of DBT, these assignments are not mere tasks; they are bridges connecting the therapeutic space to the canvas of your everyday life, creating opportunities for profound growth and change. The Significance of Homework in DBT: Applying Skills Beyond the Session: DBT isn't confined to the therapist's office. It extends its reach into your daily experiences through the practice of skills. Homework assignments serve as a means to take the insights gained in sessions and apply them to real-world scenarios. It's the bridge that connects theory to practice, ensuring that the skills learned become an integral part of your coping toolkit. Tailored to Your Journey: In the world of DBT, there's no one-size-fits-all approach. Homework assignments are personalized to align with your unique goals, challenges, and the specific skills we are working on. This tailored approach ensures that the homework is not a burdensome task but a supportive companion on your journey toward emotional well-being. Fostering Consistency: Consistency is the heartbeat of progress. Homework in DBT encourages the regular and intentional practice of skills. Whether it's mindfulness exercises, distress tolerance techniques, or interpersonal effectiveness strategies, the repetition builds a foundation of consistency. Like watering a plant, this regularity nurtures the growth of positive habits. Reflective Practice: Homework is not just about completing assignments; it's a practice of reflection. Each task is an invitation to observe, without judgment, how the application of skills influences your thoughts, emotions, and behaviors. This reflective process becomes a powerful tool for self-awareness and insight. Active Participation in Your Journey: Your commitment to completing homework is an active choice to participate in your own journey of self-discovery and growth. It's a proactive step towards change, signaling your dedication to incorporating DBT principles into the fabric of your life. Embracing the Homework Journey: As we navigate the path of DBT together, I encourage you to approach homework with a sense of curiosity and openness. Consider it a mindful journey, an opportunity to explore the transformative potential of each skill in the canvas of your daily experiences. Remember, the magic often happens outside the therapy room. Embrace each homework assignment as a mindful moment, a chance to integrate the wisdom of DBT into the tapestry of your life. Wishing you moments of reflection, resilience, and a journey filled with transformative discoveries. DBT Next Step: Read: DBT Tools Listen: DBT & Me Podcast, The DBT Life Welcome to our counseling group practice, dedicated to supporting the neurodiverse community. Our passionate team of therapists, skilled in addressing various neurodivergent conditions, provides personalized strategies for growth. We celebrate uniqueness, offering a judgment-free space to navigate challenges and build resilience. Join us in the journey of self-discovery and empowerment.

Curiosity often accompanies the decision to explore therapeutic avenues, and when it comes to Dialectical Behavior Therapy (DBT), many individuals wonder about the dynamics of a typical session. Today, let's open the door to a DBT session and provide a glimpse into the transformative experience it offers. What Does a Typical DBT Session Involve? Welcoming Atmosphere: DBT sessions are designed to be welcoming and collaborative. As you step into the therapy space, you'll find an atmosphere of understanding, free from judgment. As your therapist I'm here not only as a guide but as a compassionate companion on your journey. Setting Goals and Agenda: Each session starts with an exploration of your current experiences and challenges. Together with your therapist, you'll identify specific goals and set an agenda for the session. This collaborative approach ensures that your unique needs and priorities guide the session's focus. Skills Development: A significant portion of DBT sessions is dedicated to skills development. You'll learn a variety of practical techniques aimed at enhancing mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These skills serve as valuable tools for navigating life's complexities. Behavioral Analysis: DBT involves a deep dive into understanding the thoughts, feelings, and behaviors that contribute to your challenges. Through behavioral analysis, you and your therapist will work together to identify patterns and explore alternative ways of responding to situations. Homework and Skill Application: DBT isn't confined to the therapy room. Expect to receive homework assignments and be encouraged to practice learned skills between sessions. This real-world application is a key aspect of DBT, fostering the integration of therapeutic insights into your daily life. Review and Feedback: At the end of each session, there is time for reflection and feedback. Your therapist will encourage open communication, inviting you to share your thoughts, insights, and any challenges you may be facing. This collaborative dialogue strengthens the therapeutic alliance. Your Role in the Process: In a DBT session, your active participation is vital. It's not about passive listening but about engaging with the material, applying skills, and reflecting on your experiences. This proactive approach empowers you to take charge of your journey toward positive change. As you consider DBT, envision a therapy session that is not only informative but also transformative. It's a space where your goals, challenges, and growth are at the forefront. DBT sessions are not just about understanding; they're about equipping you with the tools to navigate your unique path towards well-being. May your journey be filled with self-discovery and resilience. Welcome to our counseling group practice, dedicated to supporting the neurodiverse community. Our passionate team of therapists, skilled in addressing various neurodivergent conditions, provides personalized strategies for growth. We celebrate uniqueness, offering a judgment-free space to navigate challenges and build resilience. Join us in the journey of self-discovery and empowerment.

Embarking on a journey towards self-improvement is both empowering and courageous. Today, let's unpack the world of Dialectical Behavior Therapy (DBT) and explore the incredible ways it can make a lasting impact on your life. How Can DBT Help Me? Understanding the Basics: DBT is a therapeutic approach that goes beyond conventional methods. It's not just about navigating challenges; it's about transformative change. At its core, DBT combines acceptance and change, creating a dynamic balance that empowers individuals to embrace their present realities while actively working towards positive transformation. Tailored to Your Needs: One of the key strengths of DBT is its versatility. Whether you're dealing with anxiety, depression, borderline personality disorder, or other mental health challenges, DBT can be tailored to suit your unique needs. It's not a one-size-fits-all solution; rather, it's a personalized roadmap to guide you toward emotional well-being. Building Coping Strategies: DBT equips you with practical skills to navigate life's complexities. From mindfulness techniques to distress tolerance and emotion regulation, these skills become the building blocks of your resilience. Imagine having a toolkit that empowers you to face challenges head-on, armed with newfound strength and understanding. Creating Lasting Change: DBT is not just about managing symptoms; it's about creating lasting change in your life. By understanding and transforming the patterns of thinking and behavior that contribute to your challenges, DBT empowers you to forge a path toward a more fulfilling and meaningful existence. Your DBT Journey Begins: Setting Expectations: In a typical DBT session, expect a collaborative and supportive environment. As your therapist I'll be your guide, helping you navigate the intricacies of your experiences and emotions. Together, we'll work to identify goals and develop strategies for positive change. Mindfulness as a Cornerstone: Central to DBT is the practice of mindfulness. This isn't just about meditation; it's a way of being fully present in the moment. Mindfulness in DBT fosters self-awareness, allowing you to observe your thoughts and emotions without judgment—a powerful skill for cultivating emotional resilience. Commitment to Growth: The duration of DBT therapy varies, but what remains constant is the commitment to growth. Expect to be an active participant in your journey, applying learned skills not only during sessions but in your daily life. This commitment lays the foundation for sustainable change. Choosing DBT is a powerful step towards unlocking your full potential. It's an investment in your well-being, offering not just coping mechanisms but a roadmap for profound and lasting transformation. As you consider this therapeutic path, remember that your journey is unique, and DBT is here to guide you toward a brighter, more resilient future. Wishing you courage and empowerment on your DBT journey. Welcome to our counseling group practice, dedicated to supporting the neurodiverse community. Our passionate team of therapists, skilled in addressing various neurodivergent conditions, provides personalized strategies for growth. We celebrate uniqueness, offering a judgment-free space to navigate challenges and build resilience. Join us in the journey of self-discovery and empowerment.

Life is a beautiful journey, but it often comes with its fair share of challenges. Sometimes, these challenges can feel overwhelming, leaving us searching for effective ways to cope and navigate through the storm. One such valuable tool in the realm of mental health is Dialectical Behavior Therapy (DBT). Lets unpack the essence of DBT and how it can be a beacon of hope in our journey toward emotional well-being. What is DBT? DBT, or Dialectical Behavior Therapy, is a therapeutic approach developed by Dr. Marsha M. Linehan in the late 1980s. Initially designed to treat individuals with borderline personality disorder (BPD), DBT has proven its efficacy in a variety of other mental health conditions, including anxiety, depression, and substance abuse. The Dialectical Dancer DBT is often likened to a dance between acceptance and change. It embraces the dialectic, acknowledging the coexistence of opposing forces. The approach encourages individuals to accept themselves, their experiences, and the world around them, while simultaneously striving for positive change. Core Components of DBT Mindfulness: At the heart of DBT lies mindfulness, the practice of being fully present in the moment. By cultivating awareness without judgment, individuals can observe and understand their thoughts and emotions, paving the way for effective decision-making. Distress Tolerance: Life's challenges are inevitable, and distress is a natural part of the human experience. DBT equips individuals with skills to tolerate and navigate distressing situations without resorting to harmful behaviors. Emotion Regulation: Understanding and managing intense emotions is a crucial aspect of DBT. It empowers individuals to identify and regulate their emotions in a healthy manner, fostering emotional resilience. Interpersonal Effectiveness: Building and maintaining healthy relationships are vital for our well-being. DBT provides tools to enhance communication, set boundaries, and navigate interpersonal dynamics, promoting positive connections with others. The Therapeutic Relationship Central to DBT is the therapeutic relationship between the individual and their counselor. As a skilled DBT therapist I will serve as a guide, offering validation, support, and encouragement. Together, we'll work on developing coping strategies and implementing positive changes in your life. Applying DBT in Daily Life DBT is not just a set of skills learned in therapy sessions; it is a way of life. Individuals are encouraged to practice these skills in their daily lives, integrating them into their routine for sustained growth and resilience. In the journey of life, DBT is a trusted companion, providing a roadmap to navigate the twists and turns with grace and resilience. By embracing the dialectic dance of acceptance and change, individuals can find the strength to not only survive but thrive in the face of life's challenges. Remember, you are not alone. With the right tools and support, you can transform life's challenges into opportunities for growth and well-being. Wishing you a journey filled with self-discovery and resilience. Welcome to our counseling group practice, dedicated to supporting the neurodiverse community. Our passionate team of therapists, skilled in addressing various neurodivergent conditions, provides personalized strategies for growth. We celebrate uniqueness, offering a judgment-free space to navigate challenges and build resilience. Join us in the journey of self-discovery and empowerment.

Everything you need to know as you begin your journey to understanding ADHD. Understanding your neurodivergence is a journey. So, we put together the ultimate guide with information regarding everything from YOUTUBE channels, to webinars, to conferences and so much more. We get asked all the time for our top recommendations for podcasts, websites, conferences and books, etc. So, we thought why not accumulate it all into one easy to navigate page. Are you ready to dive into some resources we highly recommend from our years of working with both parents, kids, teens, adults and couples that have ADHD? Before you begin, take it in slowly! Before you scroll any further we recognize that the information below can be a little or a lot overwhelming. Here's our advice. Start with ADDitude Magazine and search your more pressing questions and concerns. From there you'll get more clarity on which book(s) and podcast(s) you need to dive into. Next, make sure to attend the Palooza's when they are free or pay for the replay's (they are affordably priced) as they offer a wealth of information. Finally, play around with the podcasts and find one that really speaks to you and your current season of life and create the space in your day/week to start digesting the information. If you aren't already realizing it, you're going to have to become a student in ADHD to understand what it is and how it shows up in your life both good and not so good. #1: Our Favorite ADHD Websites #2: Our Favorite ADHD Books #3: Our Favorite ADHD Podcasts & YOUTUBE Channels #4: Our Favorite ADHD Conferences/Workshops Our Favorite ADHD Websites ADDitude Magazine This is the ultimate go to website for everything. They have information on ADHD, ADHD treatment, ADHD parenting, School and Learning, ADHD Adults, ADHD Resources, and a Professional section. Within their resource page they have free webinars, downloads, newsletters, an ADHD directory and The ADDitude Store. If you have a question about anything you can just type it into the search button and they will provide you with a wealth of information that's easy to read and apply. CHADD CHADD provides a clearinghouse for evidence-based information on ADHD, support for families and individuals affected by ADHD and they advocate for appropriate public polices and public recognition in response to the needs faced by families and individuals with ADHD. They are also the go to place for the annual ADHD conference. Understood Understood is a nonprofit, dedicated to shaping the world for difference. They provide resources and support so people who learn and think differently can thrive - in school, at work, and throughout life. One thing we love about the website is the amount of information they provide on any given topic. For example if you wanted to understand what an IEP is they have several resources surrounding that, walking you step by step through the process of creating an IEP in your child's school or even as a college student. ADDA ADDA is a worldwide inclusive community of supportive ADHD adults who make it possible to thrive with ADHD. Our Favorite ADHD Books Books for girls with ADHD: Understanding Girls with ADHD: How They Feel and Why They Do What They Do, by Kathleen G. Nadeau PhD, Ellen B. Pittman PhD, Patricia O. Quinn MD Books for boys with ADHD: Boy Without Instructions: Surviving the Learning Curve of Parenting a Child with ADHD, by Penny Williams Books for parents of kids with ADHD: Why Will No One Play with Me?, by Caroline Maguire, Teresa Barker The Explosive Child, by Dr. Ross W. Greene Superparenting for ADD, By Edward M. Hallowell M.D., Peter S. Jensen M.D. Thriving with ADHD Workbook for Kids: 60 Fun Activities to Help Children Self-Regulate, Focus, and Succeed, by Kelli Miller LCSW Smart but Scattered Teens, by Richard Guare PhD, Peg Dawson EdD, and Colin Guare Your Defiant Child: Eight Steps to Better Behavior, by Russell A. Barkley PhD You Can't Make Me (But I Can Be Persuaded), Strategies for Bringing Out the Best in Your Strong-Willed Child, by Cynthia Tobias The Defiant Child: A Parent's Guide to Oppositional Defiant Disorder, Douglas A. Riley Books for Adults with ADHD: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear The Silent Struggle: Taking Charge of ADHD in Adults, The Complete Guide to Accept Yourself, Embrace Neurodiversity, Master Your Moods, Improve Relationships, Stay Organized, and Succeed in Life, by L. William Ross-Child Taking Charge of Adult ADHD, Proven Strategies to Succeed at Work, at Home and in Relationships, by Russell A. Barkley PhD Books for general knowledge about ADHD: ADHD 2.0, by Edward M. Hallowell and John J. Ratey Smart but Scattered, by Peg Dawson and Richard Guare Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey MD, Eric Hagerman Books for Couples with one or both partners have ADHD: The Couple's Guide to Thriving with ADHD, by Melissa Orlov ADHD & Us: a Couple's Guide to Loving and Living With Adult ADHD, by Anita Roberston LCSW The ADHD Effect on Marriage: Understand and Rebuild Your Relationship in Six Steps, by Melissa Orlov Married to Distraction: Restoring Intimacy and Strengthening Your Marriage in an Age of Interruption, by Edward Hallowell, Sue Hallowell and Melissa Orlov Our Favorite ADHD Podcasts & YOUTUBE Channels How to ADHD This channel is a resource like none other for middle schoolers to adult. Jessica is the must watch channel on Youtube. It's a place to find strategies she's learned about having and living with ADHD. She brings a wealth of information, tips, tricks and education in an engaging and fun way. ADHD Ted Talks This channel has a series of Ted Talks surrounding ADHD. ADHD Experts Podcast The podcast from ADHD Experts via ADDitude Magazine. Imagine yourself being able to sit with an expert on a particular topic and hearing their professional opinion and knowledge with practical steps on how to apply the knowledge at home or with yourself. Many of them even have a Q&A at the end. Come with your paper and pencil as they have printable slides and a wealth of information for you to digest. ADHD Rewired The podcast for adults with ADHD. Hear stories, learn strategies, and get great productivity tips as we talk about the real-life struggles and what it takes to achieve success. Host, Eric Tivers, LCSW, is a psychotherapist, coach and entrepreneur (with ADHD) in private practice. Eric interviews a variety of guests. Many are people just like yourself, as well professionals, entrepreneurs, and ADHD experts. Faster Than Normal Having ADD or ADHD is a gift, not a curse. Hear from people all around the globe, from every walk of life, in every profession, from Rock Stars to CEOs, from Teachers to Politicians, who have learned how to unlock the gifts of their ADD and ADHD diagnosis, and use it to their personal and professional advantage, to build businesses, become millionaires, or simply better their lives. Hacking Your ADHD ADHD can be a struggle, but it doesn't always have to be. Every Monday, join William Curb, as he explores ways that you can work with your ADHD brain to do more of the things you want to do. If you have ADHD or someone in your life does and you want to get organized, get focused and get motivated then this podcast is for you. Part of the ADHD reWired Podcast Network. I Have ADHD The I Have ADHD Podcast is a clear, concise, and FUN podcast for adults with ADHD. Host Kristen Carder is a serial entrepreneur, ADHD expert, and successful life coach exclusively for adults with ADHD. Join Kristen to learn about how ADHD impacts every area of your life...from the boardroom to the bedroom...and how you can begin to overcome your symptoms by accepting who you are, flaws and all. The I Have ADHD Podcast doesn't suck!! Find out for yourself by binge-listening from the beginning or starting with the latest episode. Whether you're officially diagnosed, self-diagnosed, or just curious about ADHD, you're going to love this podcast...guaranteed or your money back! Distraction Here’s a podcast on coping in our crazy-busy, ever-connected modern world. ADHD Essentials In ADHD essentials, Brendan Mahan, M. Ed., M.S. interviews parents, teachers and experts to get their views on ADHD in childhood, and how it affects families. ADHD for Smart A*s Women This podcast with over 3 million downloads is for smart, high-ability ADD/ADHD (diagnosed or suspecting) women who see their symptoms as more positive than negative. If you want to fall in love with your ADHD brain and discover where your brilliance lies, this podcast is for you! The ADHD Friendly Lifestyle Moira Maybin is opening up about life with late-diagnosed ADHD, a mom of children with ADHD, and her knowledge gained as an educator and advocate for people with ADHD. Life was completely overwhelming until learned she had ADHD, she kept trying harder, with increasing problems in her self-care, physical and mental health. She’s re-shaped her life completely for a better fit, based on current research—and necessity, after falling off a cliff in 2018. On the ADHD Friendly Lifestyle, you can expect humor, stories, information, and support to help you to do the same. Adulting with ADHD We don't talk enough about women with ADHD, especially the impact hormones have on mental health. Former journalist and current ADHD'er Sarah Snyder unpacks this topic through patient stories, expert interviews and personal narrative. Our Favorite ADHD Conferences/Workshops Annual International Conference on ADHD This conference is filled with face-to-face fun, virtual chats, insightful keynotes, workshops, peer support groups, and gatherings of all sorts. They have a fascinating research symposia, an amazing exhibition hall. They also have a section on the website for past conferences that you can watch and/or listen to. Online and In-Person. ADHD Couples Palooza Relationships are tricky, especially with ADHD involved. Expert advice plus "lived experience" in 30 minute sessions. Online. ADHD Women's Palooza ADHD is different for women. Here you will listen to the world's top ADHD experts talk specifically about women's issues. Online. ADHD Parents' Palooza Leading world experts in ADHD, Autism, Anxiety and more offering wisdom on ADHD and parenting. Online. We help children, teens, adults and couples navigate the in's and out's of what it means to be ADHD and live a life full of joy and adventure. The research is clear: ADHD medication is a tool not a cure to ADHD. The power of therapy for ADHD does not diminish with the age of the patient. We teach behavioral, social, thought management and business management skills (for our entrepreneurs) that help manage ADHD symptoms. The best way that we can explain it is the difference between surviving ADHD and thriving with it. Let's work together to determine what type of ADHD therapy is best suited for you in order that you, your child, your relationship can live in your strengths and get some clarity on how to navigate your areas of struggle.

16 tips on navigating through your superpower of being a Highly Sensitive Person It normally starts with “Mrs. Yvette what is wrong with me?” or “I think I’m overthinking this _____________ (fill in the blank)?” or “I feel so overwhelmed/anxious about ________ (fill in the blank).” We then begin the journey and adventure of unpacking the feelings and thoughts which typically reveals the trait of sensitivity known as the Highly Sensitive Person (HSP). What is a Highly Sensitive Person you may be wondering? Well, when you begin to unpack it, you’ll learn to both love this side of you and see it as a strength. Now remember as with anything else it comes on a continuum in which people experience and do the dance of sensitivity differently. Meaning that you may have some but not all traits and with the traits you have they may not be at a high level. This doesn’t mean that you aren’t sensitive it just means sensitivity presents itself differently with you and that’s fine as everyone is unique. So back to the question of what is a HSP. I like how Dr. Elaine Aron describes it in her book The Highly Sensitive Child, she states: “Highly sensitive individuals are those born with a tendency to notice more in their environment and deeply reflect on everything before acting, as compared to those who notice less and act quickly and impulsively. As a result, sensitive people, both children and adults, tend to be empathic, smart, intuitive, creative, careful, and conscientious. They are also more easily overwhelmed by “high volume” or large quantities of input arriving at once. They try to avoid this, and thus seem to be shy or timid or “party poopers.” When they cannot avoid overstimulation, they seem “easily upset” and “too sensitive”……Mainly, their brains process information more thoroughly. This processing is not just in the brain, however, since highly sensitive people, children or adults, have faster reflexes (a reaction usually from the spinal cord); are more affected by pain, medications and stimulants; and have more reactive immune systems and more allergies. In a sense, their body is designed to detect and understand more precisely whatever comes in.” She goes on to explain on her website at https://hsperson.com: Your trait is normal. It is found in 15 to 20% of the population–too many to be a disorder, but not enough to be well understood by the majority of those around you. It is innate. In fact, biologists have found it in over 100 species (and probably there are many more) from fruit flies, birds, and fish to dogs, cats, horses, and primates. This trait reflects a certain type of survival strategy, being observant before acting. The brains of highly sensitive persons (HSPs) actually work a little differently than others’. To learn more about this, see Research. You are more aware than others of subtleties. This is mainly because your brain processes information and reflects on it more deeply. So even if you wear glasses, for example, you see more than others by noticing more. You are also more easily overwhelmed. If you notice everything, you are naturally going to be overstimulated when things are too intense, complex, chaotic, or novel for a long time. This trait is not a new discovery, but it has been misunderstood. Because HSPs prefer to look before entering new situations, they are often called “shy.” But shyness is learned, not innate. In fact, 30% of HSPs are extroverts, although the trait is often mislabeled as introversion. It has also been called inhibitedness, fearfulness, or neuroticism. Some HSPs behave in these ways, but it is not innate to do so and not the basic trait. Sensitivity is valued differently in different cultures. In cultures where it is not valued, HSPs tend to have low self-esteem. They are told “don’t be so sensitive” so that they feel abnormal. So, now that you have some background on the trait, let me give you a tool for navigating this part of you, called the “HSP Survival Guide”. The HSP Survival Guide is a list that my HSP clients have enjoyed throughout my years of practicing. (As a side note, this guide is information that I have collected through my endless hours of research. Unfortunately, because I dove into it all with my wild passion, I forgot to take notes of where I was collecting all my amazing information from. As there are a myriad of professionals that have done incalculable hours of research regarding the topic of sensitivity and have brought much needed clarity and insight to the temperament. However, I have included at the end, possible sources) HSP SURVIVAL GUIDE Be aware that you experience life through a extra-sensitive nervous system: You have a hyper responsive amygdala which means: Everything is amplified and experienced in high definition. You have more receptors to feel things so you are more sensitive to emotions and all sorts of sensory input Let go of the idea that you should be able to live as the “average” person lives: You become more quickly and easily: overstimulated, overwhelmed and frazzled. Honor your need to rest and recharge: You need time to decompress and recharge, you will need to adopt the practices of: relaxing, unwinding and mediation. Make sure to do something that actually fills your tank. You will also need to build plenty of down time into your schedule, remembering that out in the world your brain is working overtime by processing sensory input and soaking up others moods. Spend your time and energy wisely: Filter you time through a funnel that has you processing: “Is this essential, meaningful or fun?” Start the day right: It's especially important to have a calm start to your day. Put yourself to bed on time so you can wake up before the kids/husband/etc, have a cup of coffee/tea by yourself and do whatever you do to ready yourself for the day in peace. Set boundaries and clearly communicate them: It’s not necessary that others understand you - they may or may not - only that they respect your needs. Embrace routine: Smooth routines means fewer decisions, which tax your mental energy. Consistent routines in the morning and night time also means more order, predictability, and a time to catch your breath and place yourself in the day, which also seems to work best for HSP's. Make checklists, streamline everyday tasks, put a daily schedule in place. Don’t let fear hold you back: Do not overdo things but don’t play it too safe. Stretch yourself periodically in order that you can get comfortable in the uncomfortable. Surround yourself with people who uplift you and limit contact with those who drain your energy: Those of us who are sensitive and porous and are around negative people can find that they can actually make us sick. Choose company wisely! Immerse yourself in positive at every opportunity: Repeat positive affirmations, pray, read, listen to music, look at the brighter side or search for the silver lining, enjoy nature. Make time for other activities that calm your nervous system and build your energy: Yoga, prayer, walking in nature, physical activity, art, journaling. Give yourself plenty of time and space to get things done: Concentration can be challenging. You can easily get your knickers in a twist and your brains in a scramble. Quiet and solitude is needed for most to perform at their best with a task. Rein in your perfectionist tendencies: Good is good enough. Perfectionism can become a time drain that will also drain most of your energy. Create a sanctuary: Make your home/living space a serene and beautiful place to retreat. Clutter will scramble your brain and drain your energy. Keep your living space zen like. A great book you may want to check out is called: The Little Book of Hygge: Danish Secrets to Happy Living by Meik Wiking Get enough sleep: Because your nervous system is so active it needs time to recharge. Keep a healthy sleep wake schedule. Sleep in total quiet and darkness. Create a night time routine. Eat for success: You are especially sensitive to the stimulating and sedating effects of foods and to hunger. How you eat can either balance you or send you reeling. Additional Resources: Updated 1/2023 Yvette E. McDonald is the owner and counselor at Traveling Light Counseling, a practice for individuals helping them discover the person they were always meant to be, as they become the best version of self in their roles and relationships in the Port Saint Lucie and Martin County area. As a HSP myself I'm passionate about helping individuals write a new chapter in their journey of life. If you're in the Saint Lucie or Martin County Area and life isn't quite what you expected it to be at this point in your journey, please give me a call at 772-361-8448 for a free, 15-minute phone consultation.

Embarking on the holiday season after or during a separation can be emotionally challenging, but it also offers an opportunity for new traditions and a fresh perspective. In this guide, we explore thoughtful strategies to navigate holidays post-separation, ensuring a balance between self-care, connection, and the pursuit of genuine joy. Establish Clear Boundaries: Setting clear boundaries is crucial in the aftermath of a separation. Communicate openly with your ex-partner about expectations, including how you'll handle holiday celebrations. Define boundaries that prioritize both individuals' comfort and well-being. Create New Traditions: Embrace the opportunity to create new holiday traditions. Whether it's celebrating with friends, family, or indulging in solo activities that bring joy, establishing fresh rituals allows for a sense of renewal and a break from past associations. Focus on Self-Care: Amidst the hustle and bustle, prioritize self-care. Dedicate time to activities that nourish your well-being—whether it's reading, exercising, or indulging in a favorite hobby. Self-care lays the foundation for emotional resilience during the holiday season. Be Open About Plans: If you have children, be transparent about holiday plans. Discuss arrangements in advance, allowing for open communication between co-parents and ensuring that children can anticipate and adapt to any changes in holiday traditions. Lean on Support Systems: Surround yourself with a supportive network of friends and family. Share your feelings and lean on your support system for encouragement and understanding. Having a strong network can provide emotional sustenance during what may be a challenging time. Practice Mindfulness: Embrace the present moment through mindfulness. Focus on the positive aspects of the holidays, savoring the joyous experiences and acknowledging the beauty of the season without dwelling on past hardships. Explore Solo Celebrations: Give yourself permission to celebrate solo. Whether it's a quiet evening at home, a personal retreat, or a getaway, exploring solo celebrations can be a liberating and empowering way to redefine the holiday experience. Acknowledge and Accept Emotions: Allow yourself to feel a range of emotions. Holidays can evoke nostalgia, sadness, or even relief. Acknowledge these feelings without judgment, and take steps to nurture your emotional well-being. Plan Ahead for Triggers: Identify potential triggers and plan accordingly. Whether it's attending certain events or engaging in specific traditions, having a plan in place helps manage expectations and minimize unnecessary emotional distress. Celebrate Gratitude: Shift the focus to gratitude. Express appreciation for the positive aspects of your life, the people who support you, and the opportunities for personal growth. Gratitude can be a powerful antidote to the challenges of navigating holidays post-separation. Navigating holidays after or during a separation is an opportunity for self-discovery, growth, and the creation of a new narrative. By establishing clear boundaries, embracing fresh traditions, prioritizing self-care, and leaning on your support system, you can navigate the holiday season with grace and resilience, setting the stage for a brighter and more joyful future. "In the tapestry of post-separation holidays, we weave threads of resilience and renewal, embracing the art of creating new traditions and finding solace in self-care. Like a phoenix rising, we redefine joy, acknowledge emotions, and celebrate the gift of newfound strength amidst the evolving chapters of our holiday narrative." Yvette E. McDonald is the owner and counselor at Traveling Light Counseling, a practice for individuals, couples and families helping them discover the person/couple they were always meant to be, as they become the best version of self in their roles and relationships in the Port Saint Lucie and Martin County area. As an ADHD, Twice-Exceptional, Highly Sensitive Person, she understands the struggles that come with being Neurodiverse. She wants to help you, your child or relationship experience the gifts that come with being Neurodiverse, reduce the intensity you have been living with, and help you navigate through life with more confidence, awareness, emotional strength and perspective.

What's your process for transitioning from one year to the next? Do you create New Year's Goals? Do you pause to process the upcoming year? Or do you just keep it moving? I am all about pausing, reflecting and processing. What better time to do the ultimate pause but toward the end of the year. This has been a ritual of mine and my families for almost a decade now with each year us expanding upon and growing more and more intentional. It's crazy to think back when we started, with just doing the One Word challenge. My boys were around 4 and 5 years old when they sat crafting their Word for the year on the art work to be displayed throughout the year. Fast forward and we still have the same habits of sitting and reflecting on the past year and looking forward to the year to come with more intentionality. So, what's part of our end of the year ritual? 1. One Word. The One Word approach is a simple, narrowed focus/filter to personal change. This One Word becomes the filter in which you examine yourself and your life for an entire year. We have done this both individually and then created a word for the family to pursue throughout the year. We first process individually examining our personal growth and areas of continued growth and then as a family we create time and space to talk and share our word and how we will live it in the new year. This has been helpful over the years as it aids in helping us get clear on what's most important, recognize blindspots and create a support structure. Our One Word examples: Lead, Peace, Courage, and Freedom. 2. Values List. The last couple of years I have been completing a self-guided training titled "Dare To Lead" by Brene Brown. In part two of the book she speaks to Living Into Your Values. She says "Daring leaders who live into their values are never silent about hard things." This is where I developed the habit of getting clear on my values and living them out. "Values being "principals of standards of behavior; one's judgement of what is important in life (Oxford English Dictionary)." With values we just look through our values list and make sure that we are living in our values and course correct where necessary. Click here to find the values list in addition to a Podcasts discussing how to live into our values. 3. Habits This is a fun one. Habits have been part of our every year review since the beginning and if I'm being honest it has been one of our biggest areas of struggle, especially with us all having ADHD. In the past we have read Eat That Frog by Brian Tracy and several other book on the subject of habits. But, this year they got pumped with steroids after having read "Atomic Habits" by James Clear. I highly recommend reading this book and examining how your habits hurt or help you in becoming the best version of self. 4. End of the Year Review It was last year when I came across this awesome resource that really allowed me to be intentional regarding how I examine the year. It's a comprehensive journaling tool to help you process the year. What I love best about it, is how it really has you sitting in the year and reflecting on how you showed up with specific prompts and guidance. Check out the resource here. Not that bad of list as it pertains to processing the past year and stepping into the new year with intentionality and clarity. However, this year we have some new additions. New additions to this year: 1. Sustainable Life This is where I examine how sustainable my life is in addition to my work life balance. I examine my weekly tasks, work schedule, home life, social activities, homeschool schedule, teaching schedule and really all the push and pulls on time. In addition I review my boundaries that energize me and actions that are depleting me. It's really about looking at how I'm creating a life that energizes me and recharges me. Especially being a Highly Sensitive Person, the way I do everyday life can have a negative impact on my Mental Health and how I show up in my many roles. Sometimes this means that I say no to certain things, make permanent changes in my schedule and take more me time. Whatever my life calls for in this current season it's the practice of looking back and evaluating how I live my life and if it's sustainable. 2. Adventure List "We are not guaranteed tomorrow but we do have today." This became real for me when my mom died of brain cancer last year at the age of 67. It had me sitting in this idea of how we wait till retirement to travel and adventure, something she wasn't able to enjoy. After her death I reevaluated how we do adventures and made some bold moves. We got a travel trailer at the end of last year and have spent the year traveling to new places, creating new memories and exploring. It's been the best year yet with so many adventures. Now moving forward we are going to create an adventure list each year to places we want to see and things we want to do. This coming year so far we have Key West, the Panhandle, Baltimore (ADHD Annual Conference) and of course our Florida Parks on the agenda. We are keeping it low key this year as we are planning our Alaska trip for 2024. The biggest take away I want you to have is that you have a choice and you don't have to be a victim to your life. I love what Michael Hyatt says: “You have a choice in life. You can either live on-purpose, according to a plan you’ve set. Or you can live by accident, reacting to the demands of others. The first approach is proactive; the second reactive.” It's up to you if you want to let life happen to you or be part of the process. Tackling your year end review one bite at a time. Remember this is a list that we have built on for the past decade. The biggest things is to be intentional with your life in order to be the best version of you. What do you want to say to yourself in December of 2023 with regards to the way you lived, the choices you made, the habits you created, the places you went and the people you connected with? Additional Resources: Yvette E. McDonald is the owner and counselor at Traveling Light Counseling, a practice for individuals, couples and families helping them discover the person/couple they were always meant to be, as they become the best version of self in their roles and relationships in the Port Saint Lucie and Martin County area. She specializes in all things relationship. Relationship with self, others and children.

It's January 1st and we all know what that means, right?! It's time for some New Year's Resolutions!!!!!! This year I'm going to get this done! I'm going to accomplish _______________ (fill in the blank). I'm going to stop _______________ (fill in the blank). On and on dreams and ideas float around in one's head regarding their hopes and aspirations for the new year. We buy elaborate journals, read blogs, and follow the social media hype of setting goals. We say to ourselves this year it's going to be different. This year I'm going to reach my goals and feel accomplished at the end of the year. The list is expansive, the energy is contagious, the ideas and dreams are invigorating but the reality, the reality of reaching one's goal is a different story. See, creating goals and the hype around New Year's Resolution is something we hear about all the time and if we are honest it’s become something that is fun to say and at times to create but something we rarely follow through with. According to U.S. News, approximately 80% of resolutions fail by the second week of February. What?! It's true 80% by February that's a big percentage of people walking away from their hopes, desires and aspirations for the year. But, I can't say I'm surprised. I myself am not big on goals but recognize the trueness in the saying “if you aim for nothing you’ll hit it every time" and the other one that says “if you fail to plan you are planning to fail” and then there’s “a goal without a plan is just a wish”. So with the conflict of needing to be more intentional and the struggle to keep a New Years resolution, what's my option? To be honest for awhile I didn't have any options. I was part of the crowd that got all pumped up every year around this time creating resolutions that was going to change my life and make me into a better version of self the following year. I sat in contemplative thought. I determined each year this would be different and I went forward with full intention to carry through with my resolution. However, year after year I would sit in December no closer to my resolution and disappointed that I let another year go by without intention. Then one day in frustration and desperation I came across this concept of ONE WORD. After hearing about what it was all about I was sold and 6 years later still going strong. So, what is this ONE WORD I speak of? The One Word approach is a simple, narrowed focus/filter to personal change. This one word becomes the filter in which you examine yourself and your life for an entire year. Step 1: DETERMINE THE KIND OF PERSON YOU WANT TO BE. Transition from regret-based decision making to vision-based thinking. Though we may find that regret can be a powerful motivator at times it doesn't stimulate forward moving action like vision. Reflect on who you want to be rather then who you haven't been. Questions for reflection: What are some things you would like to change about yourself? What kind of person (mother, father, employee, boss, spouse, etc.) do you want to become this year? What drives your desire to be this kind of person? Describe the characteristics of this kind of person? Make a list of words based on this description. Step 2: IDENTIFY THE CHARACTERISTICS OF THAT PERSON. This is where you will go beyond thinking about behaviors you want to change but the characteristics of the kind of person you want to become. Ask yourself some basic questions with regards to what you would like. For example would you like to get along better with your husband, boss, peers? Would you like to not be so stressed in your relationship with your spouse and children? Would you like to change the rhythms of your day? Do you dream about a different life that doesn't seem to have you running on empty all the time? Make a list of the characteristics. Next, describe that kind of person. What characteristics does that person have? Make a list of the characteristics of the person you want to become by describing all the traits and patterns of a person like that. Research those words. Use the dictionary, your Bible, a thesaurus, and/or the internet. Step 3: PICK A WORD. Reduce. Define. Choose. Sit with your list. As you sit with your list the vision should slowly become clearer with regards to the kind of person you want to become. New words will surface. Greater clarity will be achieved. Nouns, adjectives , verbs and adverbs will jump out at you. If you filter life through the lens of your faith pray through the list. Narrow down your list to three words. Begin marking off words till you are left with 3 words. With these 3 you will unpack the words in order to have an intimate knowledge of what they mean and the possible translation into your life. This process will refine the list in order to allow the one word to rise to the top. Pick your word. It's the process of unwrapping a present until you get to the gift. The gift being your ONE WORD. A word that is personal and unique to you and that may only make sense to you. If you filter life through the lens of your faith choose a Bible verse that speaks to you about your chosen word. This will provide a foundation of truth you can continually return to and will fuel your hope to change. According to Mike Ashcraft in his book My One Word the Top Ten Most Picked words are: Trust Patience Love Discipline Focus Faith Surrender Peace Listen Joy Once your word is picked you'll need to apply the filter and readjust you're processing for the year, in order to allow for the full assimilation of the word into your everyday. The process of picking your word is great and all however if you don't intentionally keep it at the fore front all your work will be for nothing. 10 ways to Focusing on your word daily and keeping it in front of you: Create a notecard and place it in your line of vision. Your line of vision can be your dashboard, bathroom mirror, screen saver or any other place that catches your attention daily. Choose 4 books that help you master your word. Remember books come in all shapes and sizes. If you don't have time to sit and read a paperback check out audible books. Choose podcasts that help you grow in your word both in knowledge and application. Be creative. Create a keychain, stepping stone, plaque, t-shirt, etc. Journal. Have a journal strictly dedicated to your word in which you journal the process of becoming. This journal will contain your journey with this word. Both your setback and accomplishments. Create a motivation board. Place your one word in the middle of the board and surround it with ways in which you will accomplish it and when you do you can add pictures of the you applying the word to your daily life. Make it your computer password. Write it on your social media bio. Tweet it once a week. Make it your Facebook status. Change is possible. Let your imagination run wild with all the possibilities for this year as you apply your one word as your filter for 2023. Traveling Light Counseling is in the heart of Port Saint Lucie, FL and easily assessable from both Vero Beach and Martin County due to our close proximity to US1 and the Turnpike. I am committed to helping individuals be the best version they can be, even in the storms of life.