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Tools & Information to Help You to Be Your Best

Win the Day!

So, how are the new year's resolutions coming along? If you're like me, the shiny new year brings a renewed motivation to get stuff done. But then, winter sets in hard. The snow and cold is not nearly as wondrous in February as it was in December. It seems to suck the motivation right out of us, and our to-do lists hang over our heads like those winter clouds that never seem to lift.

If you would like to get over the hump, I have a solution for getting stuff done. It's so easy, you'll wonder why you didn't think of it yourself. It goes like this: just do one thing and win the day. Pick one thing you're having a hard time finishing. Need to make a phone call? Get your oil changed? Write a thank you note? Do your income taxes?

Before you go to bed tonight, think of one thing you would like to get done. Commit to doing it tomorrow and you will win the day!


3 Ways to Remind Yourself to Be Mindful

Mindfulness is a great tool for reducing anxiety, helping us feel calm and peaceful, and reconnecting us with the things we truly value. You think we would do it all the time. But it's also one of those things -- like flossing our teeth -- that we can get a little lazy about. Ironic, isn't it, how easy it is to forget to be mindful? Here are three ways you can nudge yourself to incorporate mindfulness into your daily life.

  1. Choose a reminder trigger - Try to associate a mindfulness activity with something that you do every day, such as brushing your teeth or driving to work. The more you practice a mindfulness activity at this time, the more of a habit it will become.
  2. Set a reminder on your phone - I just learned a couple weeks ago about a great feature on my iPhone. I tell Siri to remind me to do something at a certain time, and she does it! How cool is that? Set reminders on your phone 3-4 times a day to remind you to do a mindfulness activity.
  3. Begin and end the day with mindfulness - The transitions from awake to sleep and sleep to awake are perfect opportunities to practice mindfulness. Take a few moments before getting out of bed to connect with your environment, reminding yourself of your intention for the day. Breathe deeply as you fall asleep at night, count your breaths and focus on the air going in and out of your lungs.


Mindfulness Quickies

Are you new at mindfulness? Here are three quick ways you can get started:

  1. Give yourself an extra 45 minutes to get ready in the morning. Savor your coffee. Take a long shower. Put together an especially cute outfit.
  2. Take 10-15 minutes of intentional “screen-free” time every day. Use this time to concentrate on your breathing. Try not to think about anything.
  3. Observe something ordinary, like a bee or a flower. Notice the colors, how do they blend? Look for small details you have never noticed before.

For more on mindfulness and other DBT wisdom, check out my new e-book!
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Stop Stinging, Start Living

  • Ever wonder why some people have such a hard time managing emotions and relationships?
  • Would you like to find more effective ways of communicating and managing stress and anxiety?
  • Have you heard about DBT but don't really understand how it works?
  • I am thrilled to announce that my new e-book, Stop Stinging, Start Living: A DBT-Inpsired Approach to Getting Control of Your Life addresses these important issues, and will be released on February 16, 2016.
  • This book contains tons of helpful information to simplify the sometimes-complicated Dialectical Behavior Therapy and make it applicable to anyone's life!
  • Click here to pre-order your copy today.

Faith-Based DBT Group in Wheaton, IL

Friday, Feb. 19th, 9am

1749 South Naperville Road

Wheaton, IL

Are you looking for ways to integrate spirituality into your daily DBT skills? If so, you may be interested in joining a brand new Faith-Based DBT Group.

Much of DBT aligns very closely with Bible truths. This new group will provide both support and spiritual connections to help you grow in a way you never have before.

We will meet Friday mornings from 9-10:30am beginning February 19.

Want more information? Call Joanna today to schedule an initial consultation -


DBT Support Group - Winfield, IL

Monday, March 14th, 7pm

27W350 High Lake Road

Winfield, IL

This weekly DBT group offers help and support for individuals who need support with emotional intensity issues. The current group is closed, and registrations are now being taken for the Spring 2016 session, beginning March 14, 2016. Please call Joanna at 630-560-5163 for more information.

DBT Skills for Life Blog

Want more info on DBT and how it can help you create a life worth living? Check out my blog, DBT Skills For Life, for stories, tips and wisdom about how to make this stuff work in the everyday-ness of life.
You are receiving this email because you are connected to the counseling practice of Joanna Bloss, LCPC, or have expressed interest in learning more about Dialectical Behavior Therapy (DBT) skills. If you do not wish to receive these emails, no worries! Just email here with "unsubscribe" in the subject line and that will be the end of that. If you would like to stay on the list -- do nothing! I'll just pop in every now and then with some news you can use!

Joanna Bloss, LCPC

Joanna Bloss is a counselor in Wheaton, IL who conducts individual, family, and group therapy. Special interests include helping individuals with Borderline Personality Disorder or emotional intensity problems.