Jody L Friesen Grande
PhD LICSW BCD
GemSoupe™ is a life enhancement program focused on motivational thoughts and action plans. To help you build lifeskills and mastery in attending to the challenges and opportunities of daily living--a connection of mind, body, and spiirit.
Gem is defined as something highly valued--YOU--unique, precious, and treasured.
Soupe represents the characteristics and traitis that are brought together in developing your
unique "being."
Enjoy your journey and remember to stop along the way to embrace the days' gifts of love, happiness. harmony, surprise, laughter, and peace!
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Upcoming Events
September 8
Emotional
Regulation
September 9
Distress
Tolerance
September 10
DBT & ACT for
Professional Men
September 11
Intrapersonal
Effectiveness
September 27
The Worry Trap:
Anxiety Management
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FOR MORE INFORMATION
www.hopeallianz.com
or call
952.545.6966
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References
Distress Toleralnce and
Clutter Clearing:
Acceptance of the
Here-and-Now
by Jody L Friesen Grande
The Dialectical Behavior
Therapy Skills Workbook
by M McKay, JC Wood,
aand J Brantley
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Self-Encouraging Coping Thoughts
It is important for all of us to hear encouraging words to keep us motivated and to help us endure the challenges and pain that we may experience during our lifetime. Self-encouranging coping thoughts are reminders--words that have given you strength in the past or as reminders of difficult times that you have survived in the past. Self-encouraging coping thoughts are extremely helpful when you first notice that you are feeling agitated, nervous, angry, upset, or uncomfortable. Self-encouraing coping thoughts provide you two benefits: (1) help you self-soothe and (2) give you strength and motivation.
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All that we are is the result of what we have thought.
The mind is everything. What we think we become.
_Hindu Prince Gautama Siddharta_
the founder of Buddhism, 563-483 BC
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Create Your Own Self-Encouraging Coping Thoughts
Take a 3x5 card and jot down several self-encouraging coping thoughts that may be helpful for you--when you find yourself in distressing and challenging times. Here are some examples to consider:
- This situation won't last forever.
- This too shall pass.
- My feelings make me uncomfortable, but I can accept them.
- I can be anxious and still deal with the situation.
- It is okay to take a time out.
- I can ride this out and not let it get to me.
- I am not in danger right now.
- I can take all the time I need right now to let go and relax.
- This situation sucks, but it is only temporary.
- With God--all things are possible.
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I am joy, I am love, I am enough!
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Affirmations for Daily Focus
- I am learning to live fully in the moment--with (not in spite of) my past, with my memories, with my fears, and with my sadness.
- I am learning to distract with activities and contributing to others.
- I am learning to relax and self-soothe with the five senses.
- I am learning to just do it and knowing that I am capable.
- I am learning to improve the moment through imagery, prayer/meditation, and relaxation.
- I am learning my character cannot be developed in ease and quiet ... only through experience of trial and suffering can my soul be strengthened, my vision cleared, my ambition inspired, and my success achieved.
- I am learning to accept "as is" as this is the first step to acceptance, self-awareness, mastery, and wholeness.
- I am learning to let go and knowing that I am safe.
- I am learning to breathe--life is forever changing and I am ok with that as I embrace my growth along my journey,
- I am learning that my character is my destinaton ... I will be ME ... the best I know how to be.
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Upcoming Events at HopeAllianz
- DBT: Emotional Regulation: Identification and Effectiveness
Monday--September 8 from 4 PM to 6 PM for 10 weeks
- DBT: Distress Tolerance and Clutter Clearing:
Acceptance of the Here-and Now
Tuesday--September 9 from 6 PM to 8 PM for 10 weeks
- DBT: DBT & ACT for Professional Men
Wednesday--September 10 from 4 PM to 5:30 PM for 10 weeks
- DBT: Intrapersonal Effectiveness: Learning to Love Yourself
Thursday--Septemberrr 11 from 10 AM to 12 Noon for 10 weeks
If you are interested in participating in a DBT LifeSkills Groups, please call today to arrange for an intake (952) 545-6966.The cost for the DBT Programs are $128.20 per session; the Men's DBT program is $96 per session. Fees may be paid privately or may be covered by insurance, Medical Assistance, Medicare. Payment plans are also available. We accept VISA and MasterCard.
- Wellness Workshop: The Worry Trap: Anxiety Management; Nature Connection; CALM amongst the Çhaos
Saturday--September 27 from 9 AM to 1 PM
Reservations requested, please call (952) 545-6966. The Wellness Workshops are held at French Regional Park in Plymouth (Rockford Road/County Road 9), Minnesota. The Wellness Workshops are provided to the community by HopeAllianz Inc at no charge to you and parking is free. Donations are appreciated to support the Wellness Workshop Series. Thank you!
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