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Always Growing
A Blog for Humans by Humans
GPS Guide to Personal Solutions prioritizes the importance of mental and physical wellness, recognizing how life experiences shape our daily lives. Our services are designed to focus on the mind-body connection, empowering clients to achieve wellness. In addition to our contracting with our talented therapists, we offer a blog that provides everyone with valuable insights and resources on mental and physical health. Our team has extensive experience working with diverse populations and creates a safe and supportive environment for all clients.
如何停止过度思考 How to Stop Overthinking
你是否经常反复回想一段对话，担心每一种可能发生的结果，或者深夜躺在床上辗转反侧，大脑停不下来？
Do you find yourself replaying conversations over and over, worrying about every possible outcome, or lying awake at night unable to turn your thoughts off?
Ruifen Tan
Jun 255 min read
TIPP: A DBT Skill for Distress Tolerance
Using TIPP allows you to regulate and engage with the distressing event with a clear mind. These skills are important to help you tolerate distress, not to solve your distress.
Reyna Choi, MSW
Jun 242 min read
"What": DBT Skills for Mindfulness
The "what" skills are exactly what they sound like: what is happening and what are you doing?
Reyna Choi, MSW
Jun 241 min read
STOP: A DBT Skill for Emotion Regulation
STOP is one emotion regulation skill that you can practice to, well, stop. You can use STOP during those times when it feels like you can't slow down, when your impulses take over, or when you feel like you might say something you don't actually mean.
Reyna Choi, MSW
Jun 241 min read
Declutter Your Photos and Avoid Digital Hoarding
Whether it be 20 duplicate photos of your pet, 50 photos from slightly different angles, or 30 accidental screenshots of your lock screen, your camera roll probably has some digital clutter.
Reyna Choi, MSW
May 312 min read
Breathwork with Bubbles
In our blog post, Breathe In, Breathe Out: Effective Breathing Exercises for Anxiety Relief, we walk you through step-by-step processes of different breathing techniques. Whether you find it difficult to guide yourself through a breathing exercise, you hate being told to "take a deep breath" or you're trying to teach a child how to self-soothe, bubbles might be a useful tool to make breathwork more interesting! The idea is simple: blow some bubbles! As you start blowing, thou
Reyna Choi, MSW
Apr 301 min read
健康生活小日常：提升心理健康的5个简单习惯
越来越多的研究表明，心理健康的关键并不在于某一种“神奇疗法”，而在于那些看似普通、却每天都在重复的生活习惯。
通过建立稳定的健康日常，我们可以把心理健康管理自然地融入生活，而不是等到问题出现才去应对。
Ruifen Tan
Mar 233 min read
你学会倾听了吗？
你有没有这样的经历：和朋友聊天时，对方一边玩手机，一边“嗯嗯”回应；或者你话还没说完，对方就迫不及待地打断，开始讲自己的事情？
那一刻，你可能会感到：没有被理解、没有被重视，甚至有点失落或生气。
Ruifen Tan
Mar 192 min read
Am I Anxious or Stressed?
When exploring your own mental health, it can be easy to chalk up your symptoms to “stress.” It might be hard to sleep or focus, or you might feel your chest tightening. Understanding the differences and similarities between stress and anxiety can help us navigate and manage our symptoms.
Reyna Choi, MSW
Feb 242 min read
情绪失控前必看：一位心理医生的实用管理指南 Before You Lose Control of Your Emotions: A Practical Guide from a Therapist
日常生活和工作中，我们面对越来越多的压力，不免产生很多“负面”情绪。情绪管理是我们不可或缺的技能，当我们无法有效管控自己的情绪时，不仅会损害身心健康，还可能破坏人际关系。
Ruifen Tan
Feb 97 min read
Sticking to Your New Year's Resolutions
In January, we often reflect on the previous year and consider what changes we want to make for the current year. The beginning of the year is a great opportunity to consider our intentions and shape what we want our life to look like over the next 12 months.
Reyna Choi, MSW
Jan 132 min read
Box Breathing for Grounding
“Just take a deep breath.” Easier said than done! Sometimes, one deep breath isn’t enough, or we could use a little more guidance to...
Reyna Choi, MSW
Jul 8, 20251 min read
Overcoming Driving Anxiety Using a Fear Ladder
Whether it be slight tension or full panic attacks, anxiety related to driving and being in cars can impact your daily life and limit your autonomy.
Reyna Choi, MSW
Jul 8, 20252 min read
Supporting a Friend Through Grief
If someone you know and love is going through a difficult loss, you might feel stuck. You may want to say something comforting or do something to help, but not know how. Here are some things to consider avoiding and some ways to intentionally be present for your friend.
Reyna Choi, MSW
Jun 17, 20252 min read
Regulating and Stimulating Your Brain
Doomscrolling, food noise, or a desire to wrap yourself in a blanket in a soundproof room can all be signs of dysregulation. Your brain has unique stimulation needs that can always change depending on your mood, stress, and other factors!
Reyna Choi, MSW
Jun 10, 20252 min read
Climb Your Fear Ladder
If your response to anxiety is to avoid its cause, you might often feel paralyzed by your fear. Just like how someone scared of heights...
Reyna Choi, MSW
May 27, 20252 min read
The Dark Side of Positivity: How Toxic Positivity Can Worsen Mental Health
Toxic positivity is when someone pushes a “just be happy” mindset no matter what. It’s the idea that you should stay upbeat even in the face of stress, sadness, anger, or fear. It’s not about choosing hope during hard times—that can be powerful. This is about feeling like you’re not allowed to be anything but positive.
Elena Davydova, MSW
May 23, 20253 min read
When 3 = Infinity: Overwhelming the ADHD Brain
One helpful frame is to consider 3 (or whatever number feels realistic for you) as infinity. If anything is more than 2 steps, this can be overwhelming for the brain and feel like an insurmountable task for some people.
Reyna Choi, MSW
May 1, 20252 min read
Living in the Grey: Using Dialectics to Reduce Black and White Thinking
If you find yourself experiencing this black and white thinking, practicing dialectics may be helpful to improve your mental flexibility.
Reyna Choi, MSW
May 1, 20252 min read
Behaviors, Emotions, and Thoughts: The Cognitive Behavioral Therapy Triangle
Cognitive Behavioral Therapy (CBT) is a modality that explores how thoughts, behaviors, and emotions all affect one another.
Reyna Choi, MSW
Apr 24, 20252 min read
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