On Depression
Christopher Hutcheson
Your Depression is Costing You Way More Than ...
On Anxiety, On Depression
Christopher Hutcheson
Depression, Efficiency, and Repetition

So, as we do that new process (taking all the trash out at once, folding new boxes for the next shift, telling customers the cash register doesn’t work for whatever reason); we get better at the process with our diligent practice.

Unfortunately, depression often uses the exact same process to drag us down.

Depression, Efficiency, and Repetition
On Depression, On Anxiety
Christopher Hutcheson
5 Tips To Make It Through Coronavirus Lockdown
5 Tips To Make It Through Coronavirus Lockdown
On Depression
Christopher Hutcheson
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On Mindfulness
Christopher Hutcheson
Two Dogs and a Bird Teach A Human A New Trick

In a stroke of brilliance and generosity; both dogs and this poor cardinal fighting for its territory took the opportunity to teach me something about the moment and how valuable it is.

The lesson is that all four of us were failing at mindfulness!


Two Dogs and a Bird Teach A Human A New Trick

worried

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5 Senses To Be Mindful

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Glass flowers show connection and boundary like mindfulness to prevent depression and anxiety.

“How do I manage time better?”

“I’m always late.”

“Why do I cry when nothing sad is happening?”

I have a confession.  

I enjoy doing my laundry.  

I like that I do it at the same time each week.  I like how it makes my clothes smell like lavender or flowers or whatever scent was on sale. I like that I can see the results of what I have done.

I don’t think I’d be able to experience any of these things if I wasn’t paying attention to what I was doing.  I have to be mindful of the moment or I’ll miss the whole experience!

Mindfulness means tuning in on this exact moment.  What are you experiencing RIGHT NOW?

Dialectical Behavior Therapy tells me that I need to use my five senses to know what is happening in the moment.

While taking my laundry out of the dryer, I ask myself these questions:

If this woman isn’t mindful, then she will end up having a significant dry cleaning bill. Gentle Beacon in Lafayette, Indiana treats depression and anxiety, not stained clothing.

What am I seeing right now?

I see the fabric go from the yellow light of the incandescent dryer utility bulb to the soft white of a cloudy late morning as I remove the garment and place it in the laundry basket beside me.

What am I smelling right now?

As I pull the garments out of the dryer; I take in a full breath.  I smell a sweet floral scent. Sometimes there is a bit of moisture in the air.

What does my skin sense right now?

I feel the warmth of the clothes on my hands.  My cotton undershirt feels smooth and thin. My socks bounce back when I put squeeze them.  I feel a slight dampness on some of the thicker clothes.

What do I taste right now?

I can usually taste the sweetness of my coffee that I drank earlier that morning (sometimes I DO add coffee to my creamer.)

What am I hearing right now?

I hear the brushing of garments as they come out of the dryer.  I hear them slide into the plastic laundry basket.

Know the moment

Start by giving yourself at least 60 seconds (one full minute) to use your five senses (hearing, taste, touch, smell, sight) to answer questions like I did above.

It will feel like an eternity at first AND things might be different if you give yourself a chance to practice!

It’s never too early to start treatment for depression and anxiety with Gentle Beacon in Lafayette, Indiana.

Your senses will give you the facts about the moment.

Who knows?  Perhaps knowing more about the moment might just change what you think about it!

Here’s to your moment,

Chris

Adapted from Linehan, M. (2015). DBT skills training manual (2nd ed.). New York, NY: The Guilford Press

This website is not a replacement for talk therapy with a licensed mental health professional. If you are having thoughts of harming yourself or ending your life, then please call the National Suicide Prevention Hotline at 1-800-273-8255 or go to your nearest emergency department. If you believe harm to yourself or others is imminent, call 911 in the United States of America or your local emergency number.