# data[].attributes.attachment_link.description
This clip gives an overview of sensory overload in autistic clients…

# data[].attributes.attachment_caption
Untanglethis.com is a free tool built by Julie Lawrence, long time trainer in Nonviolent Communication, and founder of Making Life More Wonderful, a website with great NVC resources.

# data[].attributes.headline
Make sense of what’s happening, feel relief, and find a way forward (step-by-step bot/exercise)

# data[].attributes.subject
Make sense of what’s happening, feel relief, and find a way forward (step-by-step bot/exercise)

# data[].attributes.attachment_link.description
This is a series of animated videos I created along with Dr. Sohrab Gollogly, who is an (enlightened) spine surgeon.

# data[].attributes.attachment_link.readable_text
Q. What is the Love Styles test?

A. The Love Styles test is a personal inventory that allows you to measure and understand how you like to give and receive love in romantic relationships. It measures a concept similar to the five love languages, which was developed in the 1990's by psychologist and marriage counselor Dr. Gary Chapman, but with some key improvements based on Truity's empirical research.

Dr. Chapman pioneered the idea that we each have individual styles in the way we show love, and that having a style that does not match your partner's can cause misunderstandings and dissatisfaction in relationships. Our 2022 research, using a dataset of over 500,000 volunteers, demonstrated that Dr. Chapman's idea of love languages was valid, however the specific ways we show love have shifted to a more equitable, relational focus. Thus, Truity developed the 7 Love Styles, to reflect the seven areas we discovered were most important in modern relationships.

Q. Where can I find more information about the 7 Love Styles?

A. Please visit our information page on the 7 Love Styles.

Q. Is this a compatibility test?

A. This test won't predict who you are compatible with, but it can help you to understand how to be a better partner to whoever you choose! The concept of love styles is not to pigeonhole people or limit the kinds of relationships they can be in. Rather, it is to create a shared understanding of how people may differ in the actions and gestures that are meaningful to them. Through this understanding, you will be better able to communicate with your partners, friends, and even family members about how you can better make each other feel connected, appreciated, and loved.

Q. How long is this test?

A. The Love Styles test consists of 50 multiple choice questions and takes about 10-15 minutes to complete.

Q. Is this love quiz really free?

A. You do not need to purchase or register to take this test and view a basic overview of your results. However, you can purchase a more comprehensive full report.

Q. Is the Love Styles personality test accurate?

A. This test has been researched extensively to ensure it is valid and reliable, using a variety of statistical methods. It is based on our original research, on over 500,000 participants, to discover the underlying themes in how we show and accept love.

Q. What will my results for the Love Styles test look like?

A. After completing the test, you will get a basic, free summary showing how you scored for each of the seven love styles. After reviewing your summary, you have the option to unlock your full, in-depth report for a fee.

Q. How can I access my Love Styles test results?

A. After you take a test, you will have the option to create an account by entering your email address. If you create an account, you can view your test results at any time by returning to Truity.com and logging into your account. We do not email your results to you.

Q. Do I need to complete this Love Styles test all at once?

A. If you've created an account and are logged in when you take the test, your responses will be saved as you go through the test. If you do not log in to a Truity account before starting the test, your progress will not be saved and you will need to complete the test all at once.

Q. Is this personality test appropriate for children?

A. None of our tests are appropriate for children under the age of 14. Some of our tests may have mature content, and anyone younger than 18 should only take the test with parental guidance.

Q. Are you going to sell my data?

A. We do not sell your email or other data to any third parties, and we have a zero-spam policy. We carefully comply with applicable privacy laws in handling your personal information. You can read more in our privacy policy.

# data[].attributes.attachment_link.description
This free quiz reveals how you prefer to give and receive love. The concept of love languages was created by couples counselor Dr. Gary Chapman, who observed that people differ in what sort of interactions make them feel loved.

# data[].attributes.attachment_link.readable_text
Explore SOCCSS (Situation, Options, Consequences, Choices, Strategies, Simulations). Developed by Jan Roosa, SOCCSS was designed as a teaching strategy to help individuals analyze and comprehend social interactions. The SOCCSS strategy provides a step-by-step process for helping an individual build the skills needed for social competence. This technique helps an individual to reflect on a problem or situation, determine alternative options and strategies, recognize consequences, and choose an appropriate course of action.
Children and Youth With Asperger Syndrome: Strategies for Success in Inclusive Settings
Children and Youth With Asperger Syndrome provides important strategies in teaching children and youth diagnosed with AS. This essential resource for teachers and other educators presents research-based instructional, behavioral, and environmental strategies for teachers, including the following:

Adaptations for success in general education settings

Environmental modifications, including visual supports and organizational strategies

Technology accommodations

Transition planning

Emotional, behavioral, and social supports

Children and youth with AS are often misunderstood. These individuals have great potential that frequently remains unrealized because the modifications they require to be successful are not made. By using the practical strategies in this guide, however, educators can at last effectively meet the needs of students with AS.
The Comprehensive Autism Planning System (CAPS): For Individuals with Asperger Syndrome, Autism, & Related Disabilities Henry, S., & Myles. B. S.
This comprehensive, yet easy-to-use system allows educators to understand how and when to implement an instructional program for students with autism spectrum disorders (ASD). The CAPS model answers the questions (a) What supports does my student/child need in each class to be successful? (b) What goals is my student/child working on? and (c) Is there a thoughtful sequence to the student's/child's day that matches his learning style. This timely resource addresses adequate yearly progress (AYP), response to intervention (RTI), and positive behavior support (PBS) in a common-sense format. The CAPS process was designed to be used by the child's educational team, consisting of parents, general educators, special educators, paraprofessionals, speech-language pathologists, occupational therapists, physical therapists, administrators, psychologists, consultants, siblings, and others who are stakeholders in the student's education. The structure of this innovative tool ensures consistent use of supports to ensure student success as well as data collection to measure that success. In addition, CAPS fosters targeted professional development. Because CAPS identifies supports for each of the student's daily activities, it is possible for all educational professionals working with the student to readily identify the methods, supports, and structures in which they themselves need training.
The Hidden Curriculum for Understanding Unstated Rules in Social Situations for Adolescents and Young by Myles, Brenda S., Trautman, Melissa L., & Schelvan, Ronda
This book offers practical suggestions and advice for how to teach and learn those subtle messages that most people seem to pick up almost automatically but that have to be directly taught to individuals with social-cognitive challenges. Given the serious consequences that can befall a person who violates a social rule, the strategies and detailed lists of curriculum items make The Hidden Curriculum a much-needed resource (SOCCSS: Situations-Options-Consequences-Choices-Strategies-Simulation by Jan Roosa (pg. 22)

# data[].attributes.attachment_link.description
Explore interventions to support learners with ASD and other complex needs.

# data[].attributes.attachment_link.title
Your Body Can Create Emotion—Not Just Express It

# data[].attributes.headline
The Grief Recovery Method is an evidence based program that teaches you how to recover from loss with supportive guidance every step of the way.

# data[].attributes.subject
The Grief Recovery Method is an evidence based program that teaches you how to recover from loss with supportive guidance every step of the way.

# data[].attributes.attachment_link.description
The Grief Recovery Method offers Grief Counseling, bereavement support for coping with death and loss as well as certified grief counselor training courses

# data[].attributes.headline
4 step process of nonviolent (aka authentic or compassionate) communication (NVC): "OFNR"  Observation, Feelings, Needs and Request

# data[].attributes.subject
4 step process of nonviolent (aka authentic or compassionate) communication (NVC): "OFNR"  Observation, Feelings, Needs and Request

# data[].attributes.attachment_link.title
Finding peace, clarity and win-win – Making Life More Wonderful

# data[].attributes.attachment_link.title
Courtney Carini – Certified ADHD Coach – Prominent influencer Courtney Carini (@CourtneyADHD) helps you progress and exceed expectations by creating systems in your life to work with your unique brain.

# data[].attributes.attachment_link.description
I teach you to “embrace your weird,” and implement systems that work with the idiosyncrasies of your unique brain, rather than against them.

# data[].attributes.attachment_caption
Created by US Dept of VA, anyone can use it. No ads. Encourages sharing progress with therapist. 

# data[].attributes.headline
Meditation 101 - Learn How to Meditate (2:00)

# data[].attributes.subject
Meditation 101 - Learn How to Meditate (2:00)

# data[].attributes.headline
Why Mindfulness Is a Superpower: An Animation

# data[].attributes.subject
Why Mindfulness Is a Superpower: An Animation

# data[].attributes.attachment_link.title
Why Mindfulness Is a Superpower: An Animation

# data[].attributes.body
Support for suicide loss survivors

# data[].attributes.headline
The Insomnia Coach app is based on Cognitive Behavioral Therapy for Insomnia (CBT-I). Free app available to anyone (not just vets). Data can be exported to share with therapist. 

# data[].attributes.subject
The Insomnia Coach app is based on Cognitive Behavioral Therapy for Insomnia (CBT-I). Free app available to anyone (not just vets). Data can be exported to share with therapist. 

# data[].attributes.body
https://www.ptsd.va.gov/appvid/mobile/insomnia_coach.asp

# data[].attributes.attachment_link.readable_text
Insomnia Coach

The Insomnia Coach app was created for everyone, including Veterans and Service members, to help manage insomnia. The app is based on Cognitive Behavioral Therapy for Insomnia (CBT-I).

Features include:

Guided, weekly training plan to help you track and improve sleep

Sleep coach with tips for sleeping and personal feedback about your sleep

Interactive sleep diary to help you keep track of daily changes

17 tools to help you get your sleep back on track

How to Use Insomnia Coach

Insomnia Coach can be used as a stand-alone education and self-care tool, or as a supplement to professional mental health care. This app is based upon scientific research about how people can change their behaviors and thoughts to improve their sleep.

Insomnia Coach is designed to be used daily for 5 weeks by following the Training Plan. After that, you can continue to use the app to track your sleep and maintain good sleep habits.

Video

NOTE: Insomnia Coach is not intended to replace needed professional care related to sleep problems or PTSD. It is recommended that you consult a health care provider before using this app if you have any of the following conditions, as they may be affected by changes to your sleep habits:

Sleep apnea (SA) or restless leg syndrome (RLS)

Bipolar disorder

Seizure disorder/epilepsy

Sleep walking

Night terrors

Excessive daytime sleepiness

Frailty and risk of falling if getting up at night

This app may not be right for you if you are a shift worker, or if your job requires you to be awake at night.

Additional Resources

Path to Better Sleep: A free, online course that is also based on Cognitive Behavioral Therapy for Insomnia (CBT-I). It has a different format than Insomnia Coach, but many of the same tools and tips are included.

CBT-i Coach: If you are working with a CBT-I provider, this treatment companion app is available.

Privacy and Security

See our full Privacy Policy for Mobile Apps.

Any data created by the user of this app are only as secure as the phone/device itself. Use the security features on your device if you are concerned about the privacy of your information. Users are free to share data; as the self-monitoring data belong to each user, HIPAA concerns do not apply while the data are stored or shared. If the user were to transmit or share data with a health care provider, the provider must then comply with the HIPAA rules.

Who Created Insomnia Coach Mobile App?

Insomnia Coach was created by VA's National Center for PTSD.

# data[].attributes.attachment_link.keywords[]
cognitive behavioral therapy for insomnia

# data[].attributes.attachment_link.description
Apply for and manage the VA benefits and services you've earned as a Veteran, Servicemember, or family member-like health care, disability, education, and more.

# data[].attributes.attachment_link.title
Wheel of Privilege and Power | Intersectionality | Just 1 Voice

# data[].attributes.attachment_link.description
The wheel of privilege can help you visualize the spectrum of power, identity erasure, and marginalized communities to explore intersectionality.

# data[].attributes.attachment_link.description
Seven daily essential mental activities to optimize brain matter and create well-being Focus Time When we closely focus on tasks in a goal-oriented way, we take on challenges that make deep connections in the brain. Playtime When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, we help make new connections in … Healthy Mind Platter Read More »

# data[].attributes.headline
Flippin Pain, a public health campaign designed to help people with persistent pain understand and be empowered 

# data[].attributes.subject
Flippin Pain, a public health campaign designed to help people with persistent pain understand and be empowered 

# data[].attributes.attachment_link.readable_text
Persistent pain affects 30-50% of us

Its impact is significant, negatively affecting our physical and mental health, our social and home lives and our ability to stay in work.

There are a lot of misconceptions about persistent pain

Common public understanding is significantly out of step with current scientific thinking.

Understanding pain is important

How you think about your pain can change the way it feels and how you respond to it.

Healthcare design and delivery doesn't always reflect the best scientific understanding

It often fails to fully embrace the complicated biological, psychological and social nature of pain.

Change is needed

Where better place to start than raising awareness, facilitating a better understanding and empowering people to take back control?

# data[].attributes.attachment_link.description
Its impact is significant, negatively affecting our physical and mental health, our social and home lives and our ability to stay in work. Common public understanding is significantly out of step with current scientific thinking. How you think about your pain can change the way it feels and how you respond to it.

# data[].attributes.attachment_link.description
Mental Health Center Kids provides mental health and social emotional learning resources for kids and teens. Visit www.mentalhealthcenterkids.com to find high quality worksheets, handouts, and wall art perfect for: - Therapists
- Counselors
- Social Workers
- Psychologists
- Mental Health Professionals
- Nurses
- Teachers
- Parents We have instant digital download products ready to print out and use from your home, school, or office.

# data[].attributes.attachment_link.description
This is a comic about grief, and it’s based on a poem by Callista Buchen.

# data[].attributes.headline
Just for fun: Horrible Therapist Game by The Oatmeal

# data[].attributes.subject
Just for fun: Horrible Therapist Game by The Oatmeal

# data[].attributes.headline
Executive Functioning Resources from Seth Perler

# data[].attributes.subject
Executive Functioning Resources from Seth Perler

# data[].attributes.attachment_link.readable_text
I built this index so you can find helpful answers on my site fast.

YouTube - ShineOn Education Channel - Check it out and subscribe. Great place to search my helpful videos and videos I love from other experts, that will help you help struggling students.

Videos I made for PARENTS & EDUCATORS

- When parents come to me, they're often at their wits end and at a loss. This video explores this a bit, but my main message here is that you are not alone.
- In this week's vlog I respond to a fantastic email about college prep.
- Two videos about a great topic that many families experience! Here I dive into several key insights that will help.
- In this video I respond to an email that opens up a big can of worms: "I have a 2nd grade son who may be 2e based on uneven scores in a WISC-V. I'm having issues with his charter school, which is battling me over whether my kiddo is challenged, or lazy."
- This video is about attachment theory. Great for parents and teachers wanting to help children/teens (or students) move through difficult emotions and feel more secure.
- Parents, while this a video about summer reading, DON'T BE FOOLED, it's applicable to so much more. You'll like it.
- In this vlog I respond to an email from the introspective high schooler Ayla, discussing all sorts of interrelated topics to consider.
- In this video I discuss how to support kids who also struggle with anxiety along with their many learning challenges.
- Does your child get stuck, immobilized, procrastinate, lose motivation, lack discipline, resist? Adults often address these problems ineffectively. This video will break down a key concept that will help.
- Thank you video to all the teachers out there.
Summer Break: 7 Quick Tips - Here are 7 key ideas that you can use to help your child have a great summer and to better prep for next fall.
- This is an interesting issue and I have some thoughts for parents and teachers that might be helpful.
Ending the school year: 3 dont's and 8 do's - Here are some effective tips that I use over and over with my clients to help with the challenges of the end of the school year.
- Each day your child uses energy in 4 major areas. When people use too much energy, they get into reserves, which has consequences.
- 2 videos addressing the 2 different issues and how to help.
P.E.P.R.: How to help your child with LONG TERM assignments - The end of the school year is a time when a lot of students struggle to manage the overwhelming amount of work they need to do.
Spring Break. Do this. 7 Easy Things. - Here's a quick video I made to break down some of the things you might want to keep in mind as your child enters spring break.
How to get your child to follow through - Here's a video based on this email I got from a mom on how to get her son to follow through and get a push to succeed.
- In this video I explain exactly how I did one of my recent Educational Coaching calls (aka Executive Function Coaching). I describe the process so you can apply it to your child if you're a parent, or so you can apply it to students if you're a teacher.
What is the PURPOSE of education anyhow? -It's important for ADULTS to back up and consider what we're doing BEFORE we make so many decisions about education.
- Here's my story about why I left teaching.
- My insights and 6 ways to help for a mom based on her email that started with "Hi Seth, Do you have any information/insight you can share on getting teens to take ownership/buy-in?
How to do school work over break - This video will break it down and give you some solutions.
- In this 13-minute video, I break down 8 ideas to help
"My daughter is drowning in school" - In this in-depth video, I describe how the Dip pattern happens, how and why student resistance increases, how more overwhelm affects kids and how making schoolwork more "concrete" helps.
Students and the hard work of change - This video breaks down some of the core elements I use to help my students make the changes they need to become successful in school.
B2S - The truth about school supplies lists - This video will help you know what to buy, what not to buy and how to choose.
4 Ways to support your child at the beginning of school - Check out my useful tips to get your child started in the new school year the right way.
Teachers, feeling alone? - Here's a vlog for teachers, based on an email I received form a High School Special Education Teacher named Cynthia.
Teachers: What is EMOTIONAL REGULATION and why should you care?- Learn all about what emotional regulation is and how to help these kids.
"He loses most worksheets, project rubrics, classwork, etc!" - Check out this 10-minute video I made in response to a mom's email.
How to find an Executive Function or ADHD coach - This in-depth 19 minute video explains the do's and dont's of finding and hiring the right coach, and how to help a child who is resistant.
What to ask your child this Sunday - A helpful 16-minute video outlining what to say to your child today if they're struggling to finish the semester - whether they are in 5th grade or college.
What is a "Naturalistic Learner"? Howard Gardner's Multiple Intelligences - Naturalistic strengths are often not valued in our "standards based" culture. This video provides valuable insight in addition to exploring different concepts to help a "naturalistic learner" flourish.
The Homework Continuum - Parents and teachers often think of homework the wrong way. This video breaks it down so you can better help your struggling students manage homework complications.
Backpack overhaul 101 - Your new best friend - This 10 minute video explains how and why I teach students to do a regular "backpack overhaul" and why it's a critical tool for student success.
How I successfully teach students to make a "daily plan" - Struggling students often resists planning. Learn how to make planning as simple and powerful as possible, in order to prepare your student for independence in life.
Winter Break 101 - Self-care tips to help students (as well as teachers and parents) re-charge during the winter break.
How To Help Your Child Pass This Semester, Day 1/3 - 18 minute video packed with ideas on how to help your struggling student become more successful.
How To Help Your Child Pass This Semester, Day 2/3 - Includes 2 videos. Video 1: The 7 tools all successful students needs. Video 2: The most common mistakes parents make.
How To Help Your Child Pass This Semester, Day 3/3 - If you want to help your child finish the year strong, try these 11 things.
3 Reasons I Hate Testing.... And a lil' thank you to the teachers who have to put up with it - Learn more about the downside of tests.
PARENTS, Are Apps For Students Really Worth It? - Find out in this 11-minute video.
An Excellent Way To Evaluate Curriculum - Here I break down three extremely helpful concepts used to build curriculum - "Content, Process and Product".
Frustrations - Includes 3 videos for parents: 1) What frustrates your kids most about you? 2) What frustrates your kids most about school? 3) What frustrates your kids most about themselves?
"He's not motivated by much of anything" - Includes 3 videos for parents: 1) Unmotivated Students: The Why, 2) Unmotivated Students: How To Help, 3) How to "get motivated".
Habits and how to change them - Learn how your kid can minimize or eliminate habits that are counter-productive and build habits that will help.
Finally! (A personal note to you) - Here's a more personal video for you, my awesome audience. Please check it out.
The dip: How to deal with the falling grades pattern - This 4-minute video sheds some light on the issue of the predictable "dip" at around week 6. Learn how to turn things around.
- Written description along with an 11-minute video of me describing how to best advocate for students via email.

Podcasts

Blog Articles

- I do not know Jesse and he does not know I'm posting this on my blog. I'm doing this purely because I appreciate the way he contributes to helping our kids.
- Here's a guest post by Adrianne Meldrum of Math for Middles! Adrianne is an amazing online math tutor, mom and friend.
- This is the first time I have had a guest post. I am extremely picky about things like that, but I've wanted Jen to do a post for me for a long time because she is really good at her work! So, I invited Boulder somatic psychotherapist, Jennifer Delaney, MA, NCC to write a guest post specifically about anxiety!
A Positive Teacher Response - In this post I'm sharing a positive email correspondence that I think you'll find valuable. This is from a family that I've worked with and known well for a few years now. I always say that advocacy letters are always about one thing: Clarity
An open letter to dad - Learn all about "dad time" and why your child needs it.
Is my Child 2E or Twice Exceptional? - Find out whether your child is 2e, the challenges it comes with, and how to support and empower 2e learners.
Should my child have routines this summer? - Read up on why the answer is yes.
My #1 Study Tip, and it's Actually Fun - One of the very best ways to learn is to teach what you're trying to master. Learn how.
High schooler gives up (includes email template to send teachers) - If your child is emotionally overwhelmed toward the end of the school year and you want to help them, you need clarity (and a way to advocate for them) asap.
7 Ways to help your child start the NEW YEAR off right in school - Read up on great ways on how to help your kids get a great start into the second semester.
Homework over break!? - Many students struggle around Thanksgiving break. My 10 tips will help move your child in the right direction while building healthy habits for life.
Dad says, "He has continuously asked me for help with concentration" - Useful insight and questions to ask yourself when your child is having concentration issues.
12 Big Mistakes Students Make in September - In this blog I explore predictable patterns and how to prevent them.
Parents, trust your gut - Parents usually have a gut feeling that's spot on, but often times there are conflicting messages from the outside that prevent parents from listening to their own inner voice. Here's what to do.
- (Includes PDF) One of the most important articles on my site. Explains struggling students and what's going on in the brain.
"Runnin' Hot" How to work with Stress in School - A lot of adults forget that school can be an especially emotional experience. Here's how to support your child.
"What to do if your child's school wants the parent to stay out of it?" - How to handle the situation if you're faced with it as a parent.
PEP - 3 Things you MUST keep an eye on in the final weeks of school - Learn how to keep track of PEP: Papers, Exams, Projects.
Teaching Ain't Rocket Science (Part 1) - In this post I explore what teaching is and should be: an art form.
"" - What does "whatever" mean? What is your child really saying?
Biography of a struggling student: My story - I was the struggling student that I work to help nowadays. Read this post to learn more about me and my past.
The Most Important Thing of All - Don't get so caught up with school, grades, and perfection that you forget about the most important thing in the world.
The Email You Should Definitely Send Your Teachers This Week - Be proactive and communicate with your teachers! Find out how to do it the right way.
Report Cards - Students have attributes beyond report cards and more important than grades.
7 Tips For Dealing With Daylight Savings & Falling Back - Actionable tips that will help smooth the transition.
3 Quick ways to boost grades - Quick overhaul, grade check, advocate. Read to learn more.
Why every student needs a "Blocker App" - Computers and Internet often cause distractions for students, making it tough to focus on schoolwork. Learn more about different Internet Blocker Apps and how to use them.
There's failure and then there's failure. And then.... there's failure. - Learn more about the 3 types of failure in this informative blog post.
24 Tips for better sleep - Good sleep is one of the foundations for optimizing brain function and learning. What are some action steps we can do to improve our sleep and wake up rested?
How to deal with spring fever insanity - What to do when spring has sprung and things are getting crazy!
What your prioritization style? - What the is a prioritization style and how can we apply it?
4 Education changemakers that I love and that you should definitely know about - Over the years there have been a good handful of people who have greatly inspired my work. Read this post to find out more.
Unmotivated kids - Don't wait until your kid feels motivated. There is a better strategy.
- Benefits of showing and teaching gratitude. Includes an easy exercise.
Parents, you're not alone (Part 1) - Here's a collection of snippets that reflect parents biggest concerns.
Parents, you're not alone (Part 2) - This post includes parents' responses to the question: "What is your GREATEST hope for your child?"
Seth Godin: Why you should listen -Seth has a truly unique way of articulating his ideas so that you can use them to better help your child grow up in this world. Here's a blog post filled with most of Seth's content relevant to education.
"How do I help my kid if he/she doesn't want it?" - Trying to help a child who won't accept it is definitely difficult, but you're not alone, and there is hope. Read on for tips on what to do.
Advocacy letter example - Here's a real advocacy letter that was sent by one of my families this year. Feel free to use the ideas to craft your own.
Real Stories - A bit of insight on why I do what I do....
Final exams - a different way to study - How to use a digital recorder to improve your studying.
- Make sure you don't have buttons - so your kids can't push them.
- Feel like you don't have a voice in your kid's education? You are not alone. Read this in-depth blog exploring the difficulties that both parents and teachers face.
The problem with writing papers -There are a lot of details to manage when writing papers, and struggling students notoriously aren't great with details. Read on for useful tips on how to approach your next paper.
Hate to beat a dead horse - The scenario described in this post is very common and can be very frustrating to everybody involved.
The homestretch - There's a lot going on at the end of the school year. Here are a few things for parents and educators to keep in mind during the homestretch.
Two types of kids -The vast majority of struggling students fits into category 2. There is a legitimate difference in how these students think, precess and learn. Read on to learn more.
Clean slate - New semester = clean slate. Here are some great tips for a strong start.
- More binders does not equal more organized kids. Find out why binder overkill doesn't work.
Quick organizational overhaul - Some students seem to get organization through osmosis, but many need a great deal of direct and specific guidance in order to develop their style. Here's a quick overhaul.
Just throw it away - A post about why de-cluttering is important.
Great teachers - What makes a great teacher? Here's my thoughts.
- For most parents, there is plan A and plan B for their kids. But what if those don't work? Then it's time for plan C.
"I'm not smart." - Even though your kid doesn't get good grades, it doesn't mean they're not smart. Read on to see why, in my opinion, grades are misleading.
Teach with Passion, not "Packets". And a Thanks to Jeff Bliss - Packets aren't inherently "bad" but there are some common problems with the way many teachers use them. In this post I explore why they don't work, and some alternatives. Features video by student Jeff Bliss, who inspired this post.
The Writing Process - Read on for a universal approach to writing that works with all ages. Good authors consciously or unconsciously use this basic process for everything they write.
"Our Natural Sleep Cycle" - Here's a short post which links to a 4 minute TED video about sleep by Jessa Gambale.
Unitasking vs. Multitasking: What's best for students? - Find out how to make tasks more fun, more productive, more interesting, more valuable and even more efficient.
6 supplies students really need - This post highlights my top recommendations.
Parents, trust your gut - Parents often overthink things - instead of just listening to their gut. Often their concerns are in fact valid.
"Runnin' Hot" How to work with stress in school - For many students, school is an especially emotional experience. Learn how to help your child cope.

Glossary - (coming this summer) This is a list of some of the most important concepts I refer to. This is a great resource for parents and teachers.
What I'm About - (coming this summer) This article explains my core values as they relate to how I designed my business, ShineOn Educational Solutions.

Printable PDFs

- One of the most important articles on my site. Explains struggling students and what's going on in the brain. The PDF is an extremely handy printable resource to help understand EF and how it affects your child.
How Students Build Effective Systems - Includes downloadable "Systems Check" PDF. Helps struggling students build systems for managing time, homework, studying, cleaning the bedroom, organizing the study space, remembering important details, etc.
Daily Habits Cheat Sheet - Want to turn it around in school and upgrade your grades? Download this useful PDF.
What To Do When You "Think" You Have No Homework - Printable PDF with a questions cheatsheet for your child and tips for parents on how to ask about homework without the drama.
"Stop Stealing Dreams" - Check out this 200 page manifesto in PDF format.It's called Stop Stealing Dreams (What is School For?) by Seth Godin.

# data[].attributes.attachment_link.description
I built this index so you can find helpful answers on my site fast. YouTube - ShineOn Education Channel - Check it out and subscribe. Great place to search my helpful videos and videos I love from other experts, that will help you help struggling students.

# data[].attributes.attachment_link.readable_text
Inclusive Therapists offers a safer, simpler way to find a social justice-oriented therapist, counselor, coach, psychologist or psychiatrist .

We center the needs of Black, Indigenous, and People of Color (BIPOC) and LGBTQIA2S+ intersections (QTBIPOC). We amplify the voices and expressions of Neurodivergent and Disabled Communities of Color.

We are a mental health liberation movement creating change through decolonial education, collective care, and activism.

Support Our Work See Our Values

# data[].attributes.attachment_link.title
Welcome | Inclusive Therapists Directory: Culturally Responsive Mental Health Therapy for BIPOC & LGBTQ

# data[].attributes.attachment_link.description
Find Inclusive Therapy for BIPOC & LGBTQ+ | Inclusive Therapists bridge marginalized communities with culturally affirming therapists, coaches, mental health care. Join our Mental Health Liberation Movement

# data[].attributes.attachment_link.title
OCD treatment centers in New Jersey | Stress & Anxiety of NJ

# data[].attributes.attachment_link.description
We are a specialty practice using science and expertise to treat OCD and other anxiety disorders. We are an elite group of evidence-based licensed psychologist

# data[].attributes.headline
O*Net: Interests, careers, and listings of jobs & apprenticeships 

# data[].attributes.subject
O*Net: Interests, careers, and listings of jobs & apprenticeships 

# data[].attributes.attachment_link.description
Streamlined career search and discovery for students and job seekers. Includes a built-in interest assessment and access to training, education, and job opportunities. Straightforward, easy-to-read one-page career reports help guide individuals' next move on their road to a satisfying career.

# data[].attributes.attachment_link.readable_text
The store will not work correctly when cookies are disabled.

JavaScript seems to be disabled in your browser. For the best experience on our site, be sure to turn on Javascript in your browser.

From Gatwick Airport in 2016 to over 215 airports globally, and 11 airlines worldwide

It's a misconception that people living with a disability don't want to, or can't travel. They do and they can. Globally one billion people live with some sort of disability and while some experience a disability that is visible, for many it is not visible.

"Everyone has the right to travel, and everyone has the right to choose to travel and to where they want to go. And in order to experience the beauty of the world we live in and have everyone experience that, we have to make sure that our travel is for all." Dania Mikdad Aladhami, Civil Engineer with
Zayed Higher Organization for People of Determination

Our aim is a world where people with hidden disabilities are confident to travel independently knowing that they will receive the support that they may need at every stage of their journey. From the terminal to boarding the flight, on the flight and arriving at their destination!

Which airports and airlines have joined the Hidden Disabilities Sunflower network?

The following airlines have joined the Hidden Disabilities Sunflower network and have trained their entire workforce to support individuals with non-visible disabilities. Click on the airline name to find out how each airline supports Hidden Disabilities Sunflower users.

Over 215 airports around the world have launched the Hidden Disabilities Sunflower.

Asia Pacific

Australia

Adelaide
Albury
Brisbane
Cairns*

Canberra*
Gold Coast
Hobart*
Melbourne

Perth
Shellharbour Airport
Sydney

India

Kempegowda International
New Delhi*

Europe

Denmark

Bornholm
Copenhagen
Esbjerg

Central Jutland
Sønderborg

The Netherlands

Rotterdam the Hague
Schiphol

UK

Aberdeen
Belfast International
Birmingham
Bournemouth
Bristol
Cardiff
City of Derry
Cornwall Airport Newquay*
Doncaster
East Midlands

Edinburgh
Exeter
Gatwick
Glasgow
Glasgow Prestwick
Heathrow
Highlands and Islands
Humberside
Inverness
Leeds Bradford
Liverpool
London City

London Southend
Luton
Manchester
Norwich
Newcastle
Norwich
Southampton
Stansted
Stornoway
Sumburgh
Teeside
Wick

North America

Canada

Calgary*
Comox Valley
Edmonton International
Fort McMurray International*
Greater Moncton International

Hamilton International
Kamloops*
Nanaimo
Ottawa International*
Prince George

Regina International
Toronto Pearson International
Vancouver International
Winnipeg Richardson International

USA

Akron-Canton
Albany International
Albert J. Ellis*
Abraham Lincoln Capital
Albuquerque International Sunport
Allegheny County
Austin-Bergstrom International
Blue Grass
Bolton Field
Boston Logan International*
Bradley International
Central Illinois Regional at Bloomington-Normal
Charleston International
Charlotte Douglas
Chicago Rockford International
Cincinnati/Northern Kentucky International
Clinton National
Columbia Metropolitan
Colorado Springs*
Dallas/Fort Worth International*
Dallas Love Field
Dane County Regional*
Daytona Beach International
Denver International
Detroit Metropolitan Wayne County
El Paso International
Eugene
Evansville Regional
Fairbanks International
Fort Lauderdale-Hollywood International

Fort Wayne International
Green Bay-Austin Straubel International*
Hartsfield-Jackson Atlanta International
Houston*
Indianapolis International
Jackson-Medgar Wiley Evers International*
JFK International
John Glenn Columbus International
LaGuardia
Lehigh Valley International
Lincoln
Louis Armstrong New Orleans International
Melbourne Orlando International
Memphis International
Miami International
Milwaukee Mitchell International
Minneapolis-St Paul International
Missoula Montana*
Myrtle Beach International
Nashville International*
Newark Liberty International
Norfolk International
Northwest Florida Beaches International*
Omaha Eppley Airfield
Ontario International*
Orlando International
Orlando Sanford International*
Palm Beach International
Philadelphia International
Piedmont Triad International

Pittsburgh International
Portland International
Punta Gorda
Raleigh-Durham International
Rapid City Regional
Redmond Municipal
Rhode Island T. F. Green International
Ronald Reagan Washington National Airport
Rouge Valley International
Salt Lake City International
Salisbury Regional*
San Antonio International
San Jose International
San Luis Obispo County Regional*
Santa Barbara
Sarasota-Bradenton International
Seattle-Tacoma International
Springfield-Branson National*
Southwest Florida International
South Jersey Regional
Syracuse Hancock International
South Bend International
Tallahassee International
Tampa International
Ted Stevens Anchorage International*
Toledo Express*
Tulsa International
Vero Beach Regional*
Washington Dulles International Airport
Westchester County
West Virginia International
Wilkes-Barre Scranton International
William P. Hobby Houston*

*coming soon

﻿

# data[].attributes.attachment_link.description
The Sunflower was designed to allow passengers to choose to indicate they have an invisible disability to have the confidence to travel independently, knowing that they get support, assistance or a li

# data[].attributes.attachment_link.readable_text
LD OnLine is the leading website on learning disabilities and learning differences. Parents and teachers of children with learning disabilities will find supportive and authoritative guidance on attention deficit disorder, ADD / ADHD, dyslexia, dysgraphia, dyscalculia, reading difficulties, speech, and related disorders.

LD OnLine works in association with the National Joint Committee on Learning Disabilities (NJCLD).

LD OnLine is an educational service of public television station WETA in Washington, D.C.

Contact Us

# data[].attributes.attachment_link.description
More and more students with learning disabilities are enrolling in college and universities. And more and more higher education institutions are offering support programs for students with LD. Here we've assembled information to assist in the planning and selection process, plus lots of advice on creating a successful post-secondary education experience.

# data[].attributes.attachment_caption
Resources for schools, parents, and students

# data[].attributes.attachment_link.readable_text
Anxiety in the Classroom is an online resource center for school personnel, students, and their families.
This website provides useful information, resources, and materials about anxiety and OCD as they relate to the school setting. In addition, it offers specific tools for teachers, administrators, and other school personnel who may work with students with anxiety and/or OCD. Parents and students can also find tools and information to help them advocate for school accommodations, as well as to educate their teachers and classmates about OCD and anxiety.

Impact of Anxiety in the Classroom Setting:

OCD and anxiety are very common in children and can take a tremendous toll on the child's school performance and social functioning. Approximately 1 in every 200 children in the United States suffers from OCD or a related disorder.

Over half of adults with OCD report that their symptoms began before age 18.

The National Institute of Mental Health estimates that around 30% of youth have experienced an anxiety disorder.

A recent IOCDF-funded study has shown that OCD significantly impairs an individual's ability to take advantage of educational opportunities.

A recent study showed that OCD has a pervasive and profound impact on education across all educational levels, particularly when it has an early age of onset.

Need for Anxiety in the Classroom Resources:

Unfortunately, the professionals who interact with youth the most (such as school personnel and pediatricians) are not trained to recognize or work with anxiety/OCD in children. This means that the average child with a mental health condition will wait years after displaying symptoms to receive an accurate diagnosis and treatment.

Anxiety in the Classroom was developed by the International OCD Foundation to reduce the negative impact of anxiety and OCD on youth.

# data[].attributes.attachment_link.title
Anxiety In The Classroom | School Anxiety | Free Resources

# data[].attributes.attachment_link.description
Anxiety in the Classroom is an online resource center for school personnel, students, and their families. This website provides useful information, resources, and materials about anxiety and OCD as they relate to the school setting. In addition, it offers specific tools for teachers, administrators, and other school personnel who may work with students with anxiety and/or OCD.

# data[].attributes.headline
Comprehensive list of Stress Management resources (adult)

# data[].attributes.subject
Comprehensive list of Stress Management resources (adult)

# data[].attributes.attachment_link.title
Resources/Course Material | The Integrative Stress Management Program

# data[].attributes.attachment_link.description
Kristin Neff, PhD and Christopher K. Germer, PhD, the center is a place where people can learnabout self-compassion

# data[].attributes.headline
Fantastic page of books and products for all sorts of things

# data[].attributes.subject
Fantastic page of books and products for all sorts of things

# data[].attributes.body
From Dakhari Psychology

# data[].attributes.attachment_link.description
128 Borton's Landing Rd, Suite 2, Moorestown, New Jersey, 08057

# data[].attributes.attachment_link.title
Automatic Negative Thoughts - Meet the ANT Buddies!

# data[].attributes.attachment_caption
‎Your Anxiety Toolkit - Anxiety & OCD Strategies for Everyday

# data[].attributes.attachment_link.readable_text
Your Anxiety Toolkit Podcast delivers effective, compassionate, & science-based tools for anyone with Anxiety, OCD, Panic, and Depression.

Your Anxiety Toolkit Podcast delivers effective, compassionate, & science-based tools for anyone with Anxiety, OCD, Panic, and Depression.

So grateful!

Just started listening but this podcast has been a lifesaver. It is very to the point in addressing almost all my OCD questions. Thank you!! You are so kind to share the wisdom you have and have gleaned from your practice. So appreciative!

Thank you!

My therapist recommended your "compassionate letter" and I have been listening to you every since. Thank you for sharing your wealth of information!

Thank you Kimberly 💜

This podcast has been an amazing resource to help me deal with OCD. I'm so grateful for how much time and effort you've put into sharing your expertise and the expertise of other therapists and advocates in the OCD field. The workbook is amazing too!! 💜

# data[].attributes.attachment_link.keywords[]
your anxiety toolkit - anxiety & ocd strategies for everyday

# data[].attributes.attachment_link.title
‎Your Anxiety Toolkit - Anxiety & OCD Strategies for Everyday on Apple Podcasts

# data[].attributes.attachment_link.description
Your Anxiety Toolkit Podcast delivers effective, compassionate, & science-based tools for anyone with Anxiety, OCD, Panic, and Depression. Your Anxiety Toolkit Podcast delivers effective, compassionate, & science-based tools for anyone with Anxiety, OCD, Panic, and Depression. Just started listening but this podcast has been a lifesaver.

# data[].attributes.headline
Review of online therapy services for teens

# data[].attributes.subject
Review of online therapy services for teens

# data[].attributes.attachment_link.title
Does Your Teen Need Therapy? Here Are the Best Services

# data[].attributes.attachment_link.description
Online therapy can be a convenient, low cost way to get teens the help they need to live healthier, happier lives. Here are the best options.

# data[].attributes.attachment_link.readable_text
About

Paul Ekman is an American psychologist who is a pioneer in the study of emotions and their relation to facial expressions. He has gained a reputation as "the best human lie detector in the world". Eve Ekman is currently a Post Doctoral Scholar at UCSF's Osher Center for Integrative Medicine. Ekman's research interests were inspired by her experience as a medical social worker in the emergency department of San Francisco General Hospital coupled with her training in the applied emotion regulation and mindfulness intervention: Cultivating Emotional Balance, CEB.

Donate

This project was generously supported by the Dalai Lama Trust. To give back, and to help bring more emotion awareness to the world, consider donating here.

Additional Resources

Here are some of the publications that guided us, or that you might be interested in seeking out to learn more.

Personality Trait

Each emotion has a corresponding personality trait that represents a longer term manifestation of an emotion.

Psychopathology

Each emotion relates to distinct psychopathologies, which describe a persistent behavior that interferes with one's ability to function.

Signal and Message

Description of what signals are

Partially-Charted Emotions

Half or less than half of emotion scientists believe there is convincing evidence that each of the following is an emotion.

The Scientific Basis For This Work

The Emotions Atlas is based on the consensus among scientists (in the choice of the five emotion continents and the relationship of emotions to moods, personality and psychopathology), the work of a few scientists who focused on the naming of states within emotions, dictionary definitions in the glossary, and theory or best guesses about the actions for each state and whether they are constructive or destructive. For more information, see "What Emotion Scientists Agree About", by Paul Ekman Perspectives in Psychological Science, in press.

Emotional Episode Timeline

Impediments and Antidotes

Here are some ways to counteract emotional states. Impediments apply to blocking a positive emotion, antidotes apply to reversing negative ones.

Intrinsic or Intentional?

Actions can be intrinsic (take place without intent) or intentional (active attempt to enact change) or both.

# data[].attributes.attachment_link.description
The Atlas of Emotion is a tool to help people better understand what emotions are, how they are triggered and what their effects are, and how to become aware of emotions before acting on them.

# data[].attributes.headline
Body, relationships, gender, and sexuality

# data[].attributes.subject
Body, relationships, gender, and sexuality

# data[].attributes.headline
Let's talk about it: starting therapy or assessment 

# data[].attributes.subject
Let's talk about it: starting therapy or assessment 

# data[].attributes.attachment_link.title
"Why am I going to therapy (or getting tested) anyway?"...

# data[].attributes.attachment_link.description
What to tell your kid, teen or family member about seeing a counselor or getting an assessment.

# data[].attributes.attachment_link.readable_text
I offer therapy and assessment for children, adolescents and adults, to address difficulties with mood, anxiety, attention, learning, emotions, or identity. I am neurodiversity-affirmative, which includes individuals who are ADHD, autistic, dyslexic, gifted, or other neurotypes. Traditional approaches often do not affirm the lived experience of neurodivergent individuals or address the emotional needs of kids who struggle with behavior problems. Through open-minded exploration and creative problem-solving, therapy can help to develop self-knowledge, confidence, acceptance, psychological flexibility, and interpersonal effectiveness.

I individualize therapy based on the client's unique needs and experiences. My approach is grounded in clinical science, and includes elements of CBT, ACT, DBT, & family systems. I am informed by prior work at The Gifted Child Clinic, The Dyslexia Center of Princeton, RWJMS Pediatrics research, & the NIMH. I received degrees from Princeton and Emory.

During an initial appointment, I will help you to clarify your needs and objectives. Together we will decide on the best course of action. The role of parent involvement and client privacy will be discussed at the first session. In order for therapy to work, client and therapist develop a positive, trusting relationship through regular weekly appointments.

# data[].attributes.attachment_link.title
Lisa Kestler, Psychologist, Princeton, NJ, 08540 | Psychology Today

# data[].attributes.attachment_link.description
Lisa Kestler, Psychologist, Princeton, NJ, 08540, (732) 734-8841, I offer therapy and assessment for children, adolescents and adults, to address difficulties with mood, anxiety, attention, learning, emotions, or identity. I am neurodiversity-affirmative, which includes individuals who are ADHD, autistic, dyslexic, gifted, or other neurotypes.

# data[].attributes.attachment_caption
How venting is supposed to feel - The Oatmeal

# data[].attributes.attachment_link.title
How venting is supposed to feel - The Oatmeal

# data[].attributes.attachment_link.title
How to Fight Your Procrastination Anxiety (and Win!)

# data[].attributes.headline
What's under the surface of anger, and what’s it telling you?

# data[].attributes.subject
What's under the surface of anger, and what’s it telling you?

# data[].attributes.attachment_caption
Anxiety Disorders and Depression Research &

# data[].attributes.body
Guidance, resources, up to date information

# data[].attributes.attachment_link.provider_name
Anxiety and Depression Association of America, ADAA

# data[].attributes.attachment_link.title
Anxiety Disorders and Depression Research & Treatment | Anxiety and Depression Association of America, ADAA

# data[].attributes.attachment_link.description
ADAA is an international nonprofit membership organization dedicated to the prevention, treatment, and cure of anxiety, depression, OCD, PTSD, and co-occurring disorders through education, practice, and research.

# data[].attributes.attachment_link.readable_text
Going through a rough patch? Having a tough time with a friend or family member? Need some guidance in navigating a problem at school or in your home life? Then you should realize that seeing a therapist is an option for you - and no, despite what society or otherwise might tell you, there's no required "criteria" to see one.

A therapist or counselor is as an objective, professional resource. But if you're visiting one for the first time, you may not know what to expect. According to psychologist Robert Duff, PhD, author of The Hardcore Self-Help book series, the experience you have at your first session depends on whether you're seeking treatment in a large healthcare network versus small private practice, as well as what particular theory of psychology your therapist subscribes to. But certain parameters remain similar no matter how you choose to proceed.

So, if you are choosing to try therapy, congrats on taking the leap. It means you're taking control of your problems, and what's cooler and more empowering than that? If you've got the first-appointment jitters, rest easy: Here's what to expect.
1. Expect to do a lot of the talking.
The first session is a lot like an icebreaker or a meet-and-greet. Your therapist wants a well-rounded idea of the issues you're facing. They will likely ask about your family life and childhood for a holistic picture of who you are. But if you're nervous the night before and begin making a list of what you want to touch on, hold back.

"Sometimes that can be anxiety-provoking for people to think that they have to be able to say '1, 2, 3, go!' and lay all of their issues out on the table," says Duff. Think of this instead as a safe space to go wherever your mind takes you, and to speak candidly.

Remember: You are not obliged to disclose anything that makes you uncomfortable. Similarly, your therapist is legally prohibited from disclosing anything discussed during the session (unless it poses a threat to you or others). The conversation may feel one-sided, but that's the point. You'll work through each issue during subsequent sessions, and you can bring up other points as the weeks go by. Your first session sets the tone of your work together, but it doesn't set a rigid framework of what you'll talk about.
2. Make it a two-way interview.
If you're shopping around for the perfect fit, gain a broader sense of how your therapist plans to help you. For certain types of therapy, be it cognitive behavioral therapy, psychodynamic therapy, or family systems therapy, there are short-term or long-term approaches, says Duff. Ask your therapist what they specialize in, how that would apply to you, and how long of a time commitment you should expect. While Duff says progress is possible in as little as a few weeks, therapeutic miracles often don't happen overnight. Go in with an open mind and an expectation to do what it takes (within reason) to overcome what's plaguing you.

# data[].attributes.attachment_link.title
What You Need To Know Before Your First Therapy Session

# data[].attributes.attachment_link.description
Going through a rough patch? Having a tough time with a friend or family member? Need some guidance in navigating a problem at school or in your home life? Then you should realize that seeing a therapist is an option for you - and no, despite what society or otherwise might tell you, there's no required "criteria" to see one.

# data[].attributes.attachment_link.readable_text
VIDEO: Psychological Flexibility with ACT founder Steven C. Hayes

What can we do to prosper when facing pain and suffering in our lives? More than a thousand studies suggest that a major part of the answer is learning psychological flexibility. Steven C. Hayes is one of the researchers who first identified that process and put it into action in the form of a popular acceptance and mindfulness method called Acceptance and Commitment Therapy. In this emotional talk, Hayes distills the essence of psychological flexibility down into a few easy to understand sentences. He takes viewers through a harrowing journey into his own panic disorder, to the very moment in his life when he made this life changing choice: I will not run from me. Hayes shows how making that choice allows us to connect with our own deep sense of meaning and purpose, arguing that taking a loving stance to your own pain allows you to bring love and contribution into the world. For more information visit: stevenhayes.com

GUIDE SUMMARY:

ACT is Acceptance and Commitment Therapy, which focuses on accepting your private experiences - such as your thoughts, emotions, and memories - while committing to actively live life according to your own values.

We all have that inner voice. Sometimes it's like a cheerleader or coach, motivating us to reach our goals or helping us get through tough times. And, sometimes that inner voice is like a devil on our shoulder who plays on our deepest fears and convinces us to believe things that aren't true. The more we try to ignore those fears and negative beliefs, the more they seem to take control of our thoughts and emotions.

ACT helps us get more comfortable with and accept our thoughts and feelings whenever they arise; developing "psychological flexibility" or the ability to stay centred when nasty thoughts, feelings and bodily sensations begin affecting us. ACT helps us learn healthier ways to relate to our thoughts and feelings, providing them with the room to come and go as they please while remaining connected to the present moment. ACT helps us identify the things that matter to us most in areas such as work, relationships, spirituality, and wellbeing, helping us design and commit to specific goals which will help us lead more fulfilling lives.
ACT therapy is used to address:
Anxiety
Chronic pain
Depression
Performance anxiety
Phobias
PTSD and other trauma and stress-related issues
Substance abuse and addiction

PART 1: THE HISTORY OF ACT THERAPY

Steven C. Hayes is a psychology professor at the University of Nevada whose work began with how language and thought influence our internal experiences. This work laid the foundation of what developed into Acceptance Commitment Therapy in 1986.

Hayes disagreed that suffering and pain are to be avoided whenever possible. Instead he saw suffering as an inevitable and essential part of being human, and if we do not flee from what scares us, it could also be a source of fulfillment.

Central to this concept is acceptance and self-compassion, which Hayes drew from his own experiences with pain. He terms it as 'psychological flexibility' and it forms the foundation for his psychological exploration of ACT.

In 1992 Hayes was listed by the Institute for Scientific Information as the 30th "highest impact" psychologist in the world and Google Scholar data ranks him among the top 1,100 most cited scholars in all areas of study, living and dead.

WANT TO KNOW MORE?VISIT STEVEN HAYES.COM

PART 2: COGNITION AND THE BRAIN
Our brains tend to see patterns that aren't there that can make it difficult for us to control our reactions when overwhelmed with strong emotions.
Evolution over thousands of years has hard-wired us humans to respond in predictable, yet unskillful ways when we feel threatened. Humans have a built in 'negativity bias' where we tend to recognize and focus more readily to negative events, moments and situations in our lives, than positive ones. Although this negativity bias has served a purpose in the past by helping us stay alive - by noticing dangerous things in our environment - now that same bias can start getting bigger and bigger, not alerting us to real dangers, but derailing our ability to function day to day.

Dr. Dan Siegel, a clinical professor of psychiatry at the UCLA School of Medicine developed a "hand model of the brain" to explain how our brain reacts to these dangers.

PART 3: HOW ACT THERAPY AFFECTS THE BRAIN
ACT therapy helps calm your brain so our fear responses don't take over.
As we reviewed, the amygdala is responsible for keeping us safe so think of it as a barking dog. Whenever the dog feels unsafe, it will either run, attack, or simply stand still barking. When it feels safe again, the barking stops. In this way, when we learn to calm our 'barking dog' we give control back to our pre-frontal cortex which helps us manage our emotions and think beyond our fear.

PART 4: HOW ACT THERAPY WORKS
ACT therapy is all about being present in the moment and accepting our thoughts and feelings instead of fighting or feeling guilty for them.
Running away from any problem only increases the distance from the solution. The easiest way to escape from the problem is to solve it. A core principle of ACT therapy is to create and live a life with meaning, which includes the pain that comes along with it. ACT acknowledges that there is pain in life that cannot be avoided - negative thoughts and feelings are an innate part of the human experience - but we can work with our experience of that pain so that it does not create more suffering. ACT therapy is really less about stopping or fighting these negative experiences and emotions, and more about learning to objectively deal with them so they don't derail us from living a life with meaning and intent.

PART 5: HOW ACT COMPARES TO OTHER TYPES OF THERAPY
ACT is effective for a wide range of mental health issues, and promotes a life-affirming perspective of self-determination. It is considered to be one of a few "third wave" behavioural therapies which places importance on living in the present, and uses various skills to promote mindfulness.
As a mental health intervention, ACT therapy has been empirically proven as a well-established part of applied positive psychology in recent decades. ACT therapy is known to be an effective treatment for people dealing with depression, psychosis, chronic pain, substance abuse, and all sorts of anxiety disorders such as PTSD, OCD, panic disorder and social phobias. ACT therapy also works for specific issues such as helping people be more focused at the workplace, and performing better at school or in sports. In addition, ACT therapy has become a popular treatment method to find personal contentment, increase quality of life, and the commitment to live life on purpose.

In comparison to other behavioural psychological approaches, you determine the actions you will take to resolve your challenges. ACT allows a lot of space for your therapist to tailor exercises unique to you as you collaborate on what you value most and what goals you want to achieve.

A good candidate for ACT therapy is someone who wants to learn to work with their experience, gain more self-awareness, and live according to their values. When we look at it this way, ACT isn't a therapeutic approach that targets one particular issue, it helps to address the human condition. ACT helps people who are suffering and we all suffer from time to time in our lives.
ACT THERAPY BENEFITS

Process-based, client-driven, self-directed;

Non-toxic, non-invasive and does not require medication;

Can be used within a wide population of people because it is not targeting one particular issue;

Does not require talking in detail about the distressing issues, nor does it require a specific traumatic event to have occurred;

Can be brief or longer term therapy;

Challenges thoughts by practicing mindfulness, being present in the moment, building distress tolerance and emotional self-regulation.

PART 6: WHAT TO EXPECT DURING ACT THERAPY
ACT is aimed at increasing one's psychological flexibility through mindful behaviour, attention to personal values and commitment to action.
Through six central 'processes' - think of them as phases - your ACT therapist will work with you to facilitate growth in specific areas. This facilitation is done through tailored exercises, worksheets and interactions with your therapist. These phases are designed to help you to learn to listen to your self-talk, specifically about traumatic events, anxiety, or any other stressful issues. You can then decide if this issue requires immediate action and change or if it can be accepted for what it is.

Your ACT therapist serves as your guide - to help you look at what hasn't worked for you in past, to help you stop repeating negative thought patterns and behaviour , so you can learn to make those behavioral changes that serve you in a better, healthier way. Once you are able to face and accept your current issues, you can make a true commitment and set realistic goals. By the end of ACT therapy, you will be able to stop fighting your past and your emotions and, start practicing more confident and optimistic behavior, based on your personal values and goals.

1.Being present
The process of focusing on the here and now. The practice of being aware of the present moment - experiencing what is happening to you - without judgment by trying to predict or change what is happening. This ability will help you to develop a level of awareness - a crucial foundation - for the exercises in ACT.
2.Values
The process of defining what is most important to you in your life. Through connecting to a deeper sense of what matters to you, it is possible to define purpose, direction and decision making, for a richer and more vibrant future. Your values also refer to recognizing qualities of behaviour you would like to live in line with.
You will be asked to explore the following questions:

Who and what are important to me? Why? When? How? Where?

What inner stuff shows up and gets in the way? How am I responding to that experience? If I had to be a person who experienced suffering, in what way would I like to hold onto it? Why? Where? With whom?

What can I be seen doing when this stuff shows up? Why? Where? When? How do I feel about that? How do I treat myself when that happens? How would I like to treat myself in these moments? Why? Where? When? With who?

What could I be seen doing to move toward what matters to me? How? Why? Where? When? With who? What do I make of that? What does it mean that I am capable of this? How do I treat myself when I do these things?

How am I relating to what matters to me? How am I relating to my inner experience? How am I relating to my behaviors, both workable and unworkable? How am I relating to my self as a conscious self-directed human being?
WANT TO LEARN MORE? Visit The ACT Value Matrix

3.Committed action
The process of taking steps towards your valued goals. Once you have identified what matters most to you - in areas such as work, relationships, spirituality, and well-being - it's time to design and commit to specific goals that will help you live you want... even while experiencing uncomfortable feelings and thoughts. Committing to action is essential to achieve your long-term goals to live a life consistent with your values.
4.Self as context
The process of 'observing your self' objectively in the moment. You are not only the sum of your experiences, thoughts or emotions. By learning how to contact your 'observing self', a part of you is able to mindfully witness your thoughts, feelings and actions at any moment. In being mindful, it is possible to free yourself from previously tightly held (negative and harmful) beliefs about yourself. Positive behavior changes cannot occur without awareness of how a given behavior affects us.
5.Defusion
The process of learning techniques intended to change how you react to your thoughts and feelings. Instead of getting caught up in the content of a experience or emotion, you can observe the process of your thinking, without getting fixated on them to the point of significant distress.
6. Acceptance
The process of practicing non-judgemental self-awareness during internal and external experiences. Acceptance is not the goal of ACT therapy but a method of encouraging action that will lead to positive results. Acceptance is the opposite of our natural instinct to avoid thinking about negative experiences. It is the active choice to allow unpleasant experiences and things that are out of your control exist, without trying to deny or change them. Once you let go of the struggle, you can now make decisions about the part you do have control over - your actions.

PART 7: STARTING ACT THERAPY

We know it takes a great amount of courage to examine your life and to decide that there are things you would like to change. And, it takes more courage to do something about it. We can help. We offer free consultations for anyone in Ontario considering ACT therapy at The Dot. We will go through any of your questions and concerns to help you decide whether ACT therapy is the right choice for you.

Tamara Fernandez is a Registered Psychotherapist qualifying with training in Acceptance and Commitment Therapy, Internal Family Systems Therapy, Cognition Processing Therapy and Person Centered Therapy. People come to Tamara who are experiencing parental grief and loss, anxiety, caregiver fatigue and burnout, identity issues, parents looking for guidance, ADHD, Autism, and newcomers to Canada who are struggling with finding their place here.

Now accepting ACT therapy clients.
Maria Chaplick is a Registered Psychotherapist with with training in Emotionally Focused Therapy, Acceptance and Commitment Therapy, Dialectical Behavioural Therapy, Narrative Therapy, Solutions Focused Therapy, and Cognitive Behavioural Therapy. Maria supports clients dealing with stress and anxiety over school and work challenges, those experiencing struggles in relationships, folks dealing with depression, and those who are searching to find direction and meaning in life.

VIDEO: Psychological Flexibility with ACT founder Steven C. Hayes

What can we do to prosper when facing pain and suffering in our lives? More than a thousand studies suggest that a major part of the answer is learning psychological flexibility. Steven C. Hayes is one of the researchers who first identified that process and put it into action in the form of a popular acceptance and mindfulness method called Acceptance and Commitment Therapy. In this emotional talk, Hayes distills the essence of psychological flexibility down into a few easy to understand sentences. He takes viewers through a harrowing journey into his own panic disorder, to the very moment in his life when he made this life changing choice: I will not run from me. Hayes shows how making that choice allows us to connect with our own deep sense of meaning and purpose, arguing that taking a loving stance to your own pain allows you to bring love and contribution into the world. For more information visit: stevenhayes.com

GUIDE SUMMARY:

ACT is Acceptance and Commitment Therapy, which focuses on accepting your private experiences - such as your thoughts, emotions, and memories - while committing to actively live life according to your own values.

We all have that inner voice. Sometimes it's like a cheerleader or coach, motivating us to reach our goals or helping us get through tough times. And, sometimes that inner voice is like a devil on our shoulder who plays on our deepest fears and convinces us to believe things that aren't true. The more we try to ignore those fears and negative beliefs, the more they seem to take control of our thoughts and emotions.

ACT helps us get more comfortable with and accept our thoughts and feelings whenever they arise; developing "psychological flexibility" or the ability to stay centred when nasty thoughts, feelings and bodily sensations begin affecting us. ACT helps us learn healthier ways to relate to our thoughts and feelings, providing them with the room to come and go as they please while remaining connected to the present moment. ACT helps us identify the things that matter to us most in areas such as work, relationships, spirituality, and wellbeing, helping us design and commit to specific goals which will help us lead more fulfilling lives.
ACT therapy is used to address:
Anxiety
Chronic pain
Depression
Performance anxiety
Phobias
PTSD and other trauma and stress-related issues
Substance abuse and addiction

PART 1: THE HISTORY OF ACT THERAPY

Steven C. Hayes is a psychology professor at the University of Nevada whose work began with how language and thought influence our internal experiences. This work laid the foundation of what developed into Acceptance Commitment Therapy in 1986.

Hayes disagreed that suffering and pain are to be avoided whenever possible. Instead he saw suffering as an inevitable and essential part of being human, and if we do not flee from what scares us, it could also be a source of fulfillment.

Central to this concept is acceptance and self-compassion, which Hayes drew from his own experiences with pain. He terms it as 'psychological flexibility' and it forms the foundation for his psychological exploration of ACT.

In 1992 Hayes was listed by the Institute for Scientific Information as the 30th "highest impact" psychologist in the world and Google Scholar data ranks him among the top 1,100 most cited scholars in all areas of study, living and dead.

WANT TO KNOW MORE?VISIT STEVEN HAYES.COM

PART 2: COGNITION AND THE BRAIN
Our brains tend to see patterns that aren't there that can make it difficult for us to control our reactions when overwhelmed with strong emotions.
Evolution over thousands of years has hard-wired us humans to respond in predictable, yet unskillful ways when we feel threatened. Humans have a built in 'negativity bias' where we tend to recognize and focus more readily to negative events, moments and situations in our lives, than positive ones. Although this negativity bias has served a purpose in the past by helping us stay alive - by noticing dangerous things in our environment - now that same bias can start getting bigger and bigger, not alerting us to real dangers, but derailing our ability to function day to day.

Dr. Dan Siegel, a clinical professor of psychiatry at the UCLA School of Medicine developed a "hand model of the brain" to explain how our brain reacts to these dangers.

PART 3: HOW ACT THERAPY AFFECTS THE BRAIN
ACT therapy helps calm your brain so our fear responses don't take over.
As we reviewed, the amygdala is responsible for keeping us safe so think of it as a barking dog. Whenever the dog feels unsafe, it will either run, attack, or simply stand still barking. When it feels safe again, the barking stops. In this way, when we learn to calm our 'barking dog' we give control back to our pre-frontal cortex which helps us manage our emotions and think beyond our fear.

PART 4: HOW ACT THERAPY WORKS
ACT therapy is all about being present in the moment and accepting our thoughts and feelings instead of fighting or feeling guilty for them.
Running away from any problem only increases the distance from the solution. The easiest way to escape from the problem is to solve it. A core principle of ACT therapy is to create and live a life with meaning, which includes the pain that comes along with it. ACT acknowledges that there is pain in life that cannot be avoided - negative thoughts and feelings are an innate part of the human experience - but we can work with our experience of that pain so that it does not create more suffering. ACT therapy is really less about stopping or fighting these negative experiences and emotions, and more about learning to objectively deal with them so they don't derail us from living a life with meaning and intent.

PART 5: HOW ACT COMPARES TO OTHER TYPES OF THERAPY
ACT is effective for a wide range of mental health issues, and promotes a life-affirming perspective of self-determination. It is considered to be one of a few "third wave" behavioural therapies which places importance on living in the present, and uses various skills to promote mindfulness.
As a mental health intervention, ACT therapy has been empirically proven as a well-established part of applied positive psychology in recent decades. ACT therapy is known to be an effective treatment for people dealing with depression, psychosis, chronic pain, substance abuse, and all sorts of anxiety disorders such as PTSD, OCD, panic disorder and social phobias. ACT therapy also works for specific issues such as helping people be more focused at the workplace, and performing better at school or in sports. In addition, ACT therapy has become a popular treatment method to find personal contentment, increase quality of life, and the commitment to live life on purpose.

In comparison to other behavioural psychological approaches, you determine the actions you will take to resolve your challenges. ACT allows a lot of space for your therapist to tailor exercises unique to you as you collaborate on what you value most and what goals you want to achieve.

A good candidate for ACT therapy is someone who wants to learn to work with their experience, gain more self-awareness, and live according to their values. When we look at it this way, ACT isn't a therapeutic approach that targets one particular issue, it helps to address the human condition. ACT helps people who are suffering and we all suffer from time to time in our lives.
ACT THERAPY BENEFITS

Process-based, client-driven, self-directed;

Non-toxic, non-invasive and does not require medication;

Can be used within a wide population of people because it is not targeting one particular issue;

Does not require talking in detail about the distressing issues, nor does it require a specific traumatic event to have occurred;

Can be brief or longer term therapy;

Challenges thoughts by practicing mindfulness, being present in the moment, building distress tolerance and emotional self-regulation.

PART 6: WHAT TO EXPECT DURING ACT THERAPY
ACT is aimed at increasing one's psychological flexibility through mindful behaviour, attention to personal values and commitment to action.
Through six central 'processes' - think of them as phases - your ACT therapist will work with you to facilitate growth in specific areas. This facilitation is done through tailored exercises, worksheets and interactions with your therapist. These phases are designed to help you to learn to listen to your self-talk, specifically about traumatic events, anxiety, or any other stressful issues. You can then decide if this issue requires immediate action and change or if it can be accepted for what it is.

Your ACT therapist serves as your guide - to help you look at what hasn't worked for you in past, to help you stop repeating negative thought patterns and behaviour , so you can learn to make those behavioral changes that serve you in a better, healthier way. Once you are able to face and accept your current issues, you can make a true commitment and set realistic goals. By the end of ACT therapy, you will be able to stop fighting your past and your emotions and, start practicing more confident and optimistic behavior, based on your personal values and goals.

1.Being present
The process of focusing on the here and now. The practice of being aware of the present moment - experiencing what is happening to you - without judgment by trying to predict or change what is happening. This ability will help you to develop a level of awareness - a crucial foundation - for the exercises in ACT.
2.Values
The process of defining what is most important to you in your life. Through connecting to a deeper sense of what matters to you, it is possible to define purpose, direction and decision making, for a richer and more vibrant future. Your values also refer to recognizing qualities of behaviour you would like to live in line with.
You will be asked to explore the following questions:

Who and what are important to me? Why? When? How? Where?

What inner stuff shows up and gets in the way? How am I responding to that experience? If I had to be a person who experienced suffering, in what way would I like to hold onto it? Why? Where? With whom?

What can I be seen doing when this stuff shows up? Why? Where? When? How do I feel about that? How do I treat myself when that happens? How would I like to treat myself in these moments? Why? Where? When? With who?

What could I be seen doing to move toward what matters to me? How? Why? Where? When? With who? What do I make of that? What does it mean that I am capable of this? How do I treat myself when I do these things?

How am I relating to what matters to me? How am I relating to my inner experience? How am I relating to my behaviors, both workable and unworkable? How am I relating to my self as a conscious self-directed human being?
WANT TO LEARN MORE? Visit The ACT Value Matrix

3.Committed action
The process of taking steps towards your valued goals. Once you have identified what matters most to you - in areas such as work, relationships, spirituality, and well-being - it's time to design and commit to specific goals that will help you live you want... even while experiencing uncomfortable feelings and thoughts. Committing to action is essential to achieve your long-term goals to live a life consistent with your values.
4.Self as context
The process of 'observing your self' objectively in the moment. You are not only the sum of your experiences, thoughts or emotions. By learning how to contact your 'observing self', a part of you is able to mindfully witness your thoughts, feelings and actions at any moment. In being mindful, it is possible to free yourself from previously tightly held (negative and harmful) beliefs about yourself. Positive behavior changes cannot occur without awareness of how a given behavior affects us.
5.Defusion
The process of learning techniques intended to change how you react to your thoughts and feelings. Instead of getting caught up in the content of a experience or emotion, you can observe the process of your thinking, without getting fixated on them to the point of significant distress.
6. Acceptance
The process of practicing non-judgemental self-awareness during internal and external experiences. Acceptance is not the goal of ACT therapy but a method of encouraging action that will lead to positive results. Acceptance is the opposite of our natural instinct to avoid thinking about negative experiences. It is the active choice to allow unpleasant experiences and things that are out of your control exist, without trying to deny or change them. Once you let go of the struggle, you can now make decisions about the part you do have control over - your actions.

PART 7: STARTING ACT THERAPY

We know it takes a great amount of courage to examine your life and to decide that there are things you would like to change. And, it takes more courage to do something about it. We can help. We offer free consultations for anyone in Ontario considering ACT therapy at The Dot. We will go through any of your questions and concerns to help you decide whether ACT therapy is the right choice for you.

Tamara Fernandez is a Registered Psychotherapist qualifying with training in Acceptance and Commitment Therapy, Internal Family Systems Therapy, Cognition Processing Therapy and Person Centered Therapy. People come to Tamara who are experiencing parental grief and loss, anxiety, caregiver fatigue and burnout, identity issues, parents looking for guidance, ADHD, Autism, and newcomers to Canada who are struggling with finding their place here.

Now accepting ACT therapy clients.
Maria Chaplick is a Registered Psychotherapist with with training in Emotionally Focused Therapy, Acceptance and Commitment Therapy, Dialectical Behavioural Therapy, Narrative Therapy, Solutions Focused Therapy, and Cognitive Behavioural Therapy. Maria supports clients dealing with stress and anxiety over school and work challenges, those experiencing struggles in relationships, folks dealing with depression, and those who are searching to find direction and meaning in life.

# data[].attributes.attachment_link.title
ACT Acceptance Commitment Therapy Guide, Psychotherapy and Counselling, ACT Therapists Ontario - The Dot Canada

# data[].attributes.attachment_link.description
ACT therapy has been proven to be an effective psychotherapy treatment for people dealing with depression, psychosis, chronic pain, substance abuse, and all sorts of anxiety disorders such as PTSD, OCD, panic disorder and social phobias. In addition, ACT works to help overall quality of life by usin

# data[].attributes.body
Real kids. Grouped into Elementary, Middle, and High School

# data[].attributes.attachment_link.title
How to Cope with Stress as a Student - Healthy Minds

# data[].attributes.attachment_link.description
Being a teenager isn’t easy. These evidence-based resources teach a set of mental health skills that can help now and for the rest of your life.

# data[].attributes.attachment_caption
Who Am I? Printable Resource for Connecting with Your Core Self

# data[].attributes.attachment_link.readable_text
As promised, we are going to be providing you with resources to help you connect to your Core Self.

To learn more about how trauma and invalidation can separate a person from their Core Self, you can visit this post:

Disconnection from the Core Self is Dissociation as a Matter of Existence

A lot of people, especially those with long-term experiences of trauma, neglect, or being misunderstood, have had to form masks as their way of existing. These masks have interacted with the world to such a degree that the person has lost contact with who they are, their Core Self.

Knowing who you are, at your Core, is the beginning of breaking the grip of so much generational and complex trauma and a life of existential dissociation.

What is My Core Self?

Your Core Self is the voice inside of you asking, "Who am I?" Your masks do not feel pain. The pain is felt by your Core Self.

But it's possible that you grew up never being allowed to set boundaries, that you were pressured to perform as more neurotypical, white, straight, wealthy, or other identities as a matter of safety.

Over time, you may have dissociated from your Core Self, regarding it as a burden to be discarded.

If you feel like you have no- or very little- idea of who you are, then reconnecting with your Core Self will be a journey for you.

But first, what the Core Self is not

Your Core Self is not a fully formed human hiding inside of you. It is not a statue cast in bronze and set in concrete.

Your Core is more like clay that can be worked and molded and formed over time. Your experiences, relationships, education, and circumstances will impact your Core-to a degree.

Even for people who know themselves well, their Core Self is different from what it was five years ago, or even one year ago.

Who Am I?

Attached is an image of a worksheet (created by me and drawn by Kate Jones) that is designed to help you learn more about who you are.

And here is a free printable PDF.

Completing the Worksheet

When completing this resource, keep the following in mind:

You can't do it "wrong"

Your identity is your perception of yourself, not what others think about you

If you're not connected to your Core Self, your answers will likely change dramatically as you do reconnection work

It may be hard to understand the difference between what is your Core and what your masks are

The dials and sliders represent how dominant certain aspects of your identity are. This is not how much you love those aspects or even how much time you spend on them. It's how much you see them as defining your Core Self (examples below).

Your identity can be made of social intersections (race, gender, heritage, religion), values (justice, nonviolence, compassion), experiences and hobbies (rock climbing, welding, vinyl record collector), relationships (spouse, parent, grandparent), or passions (cooking, art, film).

How to know the difference between your Core Self and your masks

Do this worksheet expecting to show it to your family.

Do it again expecting to post it on social media.

Do it again expecting to show it to your classmates/work colleagues.

Do it again expecting to show it to your romantic partner (or crush) if you have one.

Do it again expecting to show it to the congregation at your place of worship (if applicable).

Now do it again expecting to show it to no one ever.

Compare and Contrast

If you were influenced by who was going to be reading your sheet, it's likely that you're masking to an extent that you've lost connection with your Core Self and your masks are interacting with others at the existential level.

You can compare and contrast each version to help you understand yourself better. If you put "Richly Blessed" in the dominant column you expected to share with your religious congregation, but put "Proud parent" on the version you intended to show your family, that will give you some insight into your masks.

Whatever you put on the version you intended to never show anyone is closer to your Core Self.

My Identity

I'm going to show you my current Core Self worksheet and talk through my process to illustrate what identity looks like for me and why I filled out my sheet the way I did.

1. Antiques: 3.5/11

I have always loved antiques. They connect me to my grandparents and history in a way that textbooks never did. I also love the lifestyle of antiquing as it's something many of my family members enjoy. There's a thrill in the buying, selling, treasure hunting, storytelling, and negotiating that goes along with it. Often, it is a way to honor a specific person's history.

For many people where I grew up, this is their only way to survive financially. There are flea market encampments in the vacant parking lots of closed and burned down businesses.

2. Psychology: 2/11

My grad school degree is in psychology. I know a lot about it. My understanding influences how I see and interpret the world around me. It used to be a much larger piece of my identity, but as other facets became more dominant, this has become less and less a part of my Core.

3. Decolonizing: 11/11

Perhaps my longest-running and deepest passion is decolonizing. I was getting in trouble in kindergarten for protesting the injustices of romanticizing the slave traders and genocidal settlers in history lessons.

In 1998, I was introduced to colonialism as more of a framework for understanding what I saw at the root of all inequity. Everything I think and do is filtered through this lens and will likely always be an 11 of 11 as a dominant facet of my identity.

4. Plants, glass, and stones: 4.5/11

My love of plants, glass, and stones is deeply interconnected with other parts of my identity, like ancestry, antiquing, and even decolonizing as they represent aspects of my native culture, history, and ancestral traditions.

5. Communication Rights 10.5/11

Communication rights is newer to my Core Self than other aspects of my identity, but it's such a deeply held passion that I see as one of the greatest human rights crises of our era. Because this is so central to my Core, I often get on everyone's nerves by bringing up communication rights for apraxic nonspeakers in conversations where it is inconvenient for the dominant narrative.

This facet is inseparable from decolonizing, as I believe in the inherent worth, dignity, and rights of all people and focus on populations most denied those rights.

6. Teacher/Education: 2/11

I was a public school teacher for 14 years. This was historically a very important part of my identity. However, I began to lose hope in the possibility of a free and appropriate education for all children.

While I have deep knowledge and experience in this field, it is no longer dominant in my identity.

7. Melungeon: 11/11

Melungeons are a tri-racial/multiracial isolate, made up of Native Indians, Romani/indentured Europeans/Eurasians, and formerly-enslaved Africans, who lived in specific pockets of Appalachia. They were forced into hiding, downplaying, and erasing their cultural and ethnic heritage to survive.

These are my ancestors, and I'm determined to know them and honor their truths. Connecting with my ancestors is connecting with my Core Self.

8. Autism: 6/11

For a time, being Autistic would have been an 11/11 with regards to its dominance in my sense of self. It answered so many questions and gave me an avenue to explain what was previously so misunderstood.

I've always been autistic. Being different has always been a part of my story, but the construct of autism as Core to me and my work is relatively new.

9. Parent: 4/11

Parenting my child is my top priority. I love her more than I love every other human alive.

But, being a parent is not a big part of my identity, or what makes me who I am. Instead, my identity moreso is a big part of how I parent.

10. Poor: 9.5/11

When I say Poor, with a capital P, I am not talking about my current financial status (though that tracks). I mean that I am from the generational Poor, from the poorest and least educated region of the country, from generations of coal miners.

Both of my grandfathers died of black lung. My father has 100% black lung and has already had quintuple bypass surgery twice after massive heart attacks. He has no cartilage left in many of his joints. He worked 72 hours a week, came home jet black with only the whites of his eyes visible every day. He blew his nose when he would come home, and even that was jet black.

Twice, mountains collapsed on him.

There were no other jobs. Men worked the mines, they collected aluminum cans and scrap metal off the side of the road, or they became a preacher. That was it.

I feel that more than neurology, being from the culture I'm from sets me apart from others. It is a story of resilience and generational curses, of oppression and survival, of grief and loss, but also of community in a way the rest of the country has never experienced.

I was ashamed of this most of my life. I tried to mask it away. I worked so hard trying to lose my accent. I didn't ever want to tell people where I was from.

But now, I embrace this part of my Core Self as an important part of my cultural history and my understanding of the world. It is authentic and true to me.

Your Identity Journey

I added a space to record the date on this worksheet so that you could document your journey to reconnecting to your Core Self over time.

The more you get to know yourself, dominant aspects of your identity at this point will be eclipsed as you develop your passions, lose the shame instilled in you by traumatic influences, drop your masks, and set boundaries to protect your Core Self.

It's okay to do this over and over until it feels true. In fact, it might be very therapeutic. You may feel a sense of triumph as you drop masks and what was never serving you and you learn what is worth honoring and protecting.

I can't recommend enough how important it is to do at least one version of this that you do not intend to share with anyone. If you're living your life disconnected from your Core Self, then your masks are reactions to the moods and behaviors and perceptions of others.

To get through the masks, you need to remove the scorn or praise (two sides of the same coin) of an audience.

It's work, but your Core Self is worth the effort!

Meet our friends!

Check out our community coordinator, Sarah Waldecker's sheet!

And chief decolonizing officer, Jude Afolake Olubodun's!

And student rights consultant, Mari Cerda!

Stay tuned for more examples and more resources to connect to your Core Self.

If you're sharing your journey to reconnect to your identity online, please tag @NeuroClastic on social media.

# data[].attributes.attachment_link.title
Who Am I? Printable Resource for Connecting with Your Core Self

# data[].attributes.attachment_link.description
As promised, we are going to be providing you with resources to help you connect to your Core Self. To learn more about how trauma and invalidation can separate a person from their Core Self, you can visit this post: A lot of people, especially those with long-term experiences of trauma, neglect, or being misunderstood, have had to form masks as their way of existing.

# data[].attributes.body
Stock photo thumbnail   (not me, lol!)

# data[].attributes.attachment_link.description
Cognitive Behavioral Therapy & Dialectical Behavioral Therapy Modified for ADHD Cognitive Behavioral Therapy (CBT) and modified Dialectical Behavioral Therapy (DBT Informed) place a strong emphasis on helping you develop tools to reduce emotional over-reactions. Some individuals with ADHD are hypersensitive to stress and rejection.

# data[].attributes.attachment_link.title
What happens during a first therapy appointment? | Kati Morton

# data[].attributes.attachment_link.title
The Critical Inner Voice - Whiteboard Animation

# data[].attributes.attachment_caption
What Is Dialectical Behavior Therapy (DBT)?

# data[].attributes.attachment_link.title
What Is Dialectical Behavior Therapy (DBT)?

# data[].attributes.attachment_link.description
Dialectical behavior therapy (DBT) is a type of cognitive behavioral therapy that combines strategies like mindfulness, acceptance, and emotion regulation.

# data[].attributes.attachment_link.description
Share your videos with friends, family, and the world

# data[].attributes.attachment_caption
4 Signs You Need To See A Teen Therapist

# data[].attributes.attachment_link.title
4 Signs You Need To See A Teen Therapist