Forgiveness is a conscious decision to let go of feelings of anger or resentment harbored toward a person who has committed a wrong.

•    When forgiving, it is not necessary that one also reconciles with the offender who caused hurt or harm.  It is possible to forgive someone without minimizing or denying the offense committed.
•    When another person causes significant harm, either deliberately or accidentally, true forgiveness can be a challenge.
•    The manner in which a person is able to forgive others depends partially on that individual’s definition of forgiveness.
•    It is possible for a person to forgive someone by developing empathy for that person. For others, forgiveness is simply the act of moving past a slight and not holding a grudge, while for still others, the process of forgiving requires repairing the relationship.

The benefits of forgiveness

•    Studies suggest that an inability or unwillingness to forgive can create a negative impact on one’s mental health and well being, often contributing to conditions such as depression and anxiety.
•    The personal benefits of forgiveness have been shown to be positive and may include an increased sense of life satisfaction, improved self-esteem and self-image, greater physical well being, and healthier relationships with others.
•    When we feel happier we are less likely to experience negative health effects of stress and are often able to resolve conflicts more easily.
•    We may experience higher levels of empathy and more positive feelings toward people in general.
•    We may have a higher level of resistance to illness than those who hold grudges, as studies show people who hold grudges may be more likely to have a compromised immune system.

Forgiveness of the self

•    Forgiveness does not only involve others, it also involves forgiveness of the self.
•    Forgiving the self for an act of wrongdoing, either real or perceived.  Those who have made choices and decisions that they later regretted may have a difficult time forgiving themselves.
•    People tend to hold themselves to higher levels of accountability than they do other people.   As a result, they may struggle to forgive themselves following wrongdoing that they would forgive another person who committed a similar wrongdoing against them.
•    Research shows that those who do forgive themselves readily for making mistakes may experience a reduction in empathy resulting in feeling less inclined to make amends to the victim. Self-forgiveness may be most effective and beneficial when it includes careful reflection on one’s mistake, admission of one’s mistake, and empathy for the victim
•    Harboring feelings of anger and resentment can lead to a decrease in emotional and physical well being. Forgiving oneself is an important process, although it may take time. When one has difficulty with self-forgiveness, issues such as anxiety, depression, and stress may result, and these conditions may cause physical ailments such as high blood pressure, pain, and fatigue or lead to self-harm.  An individual who maintains a grudge against the self may be more likely to engage in risky and dangerous behavior (i.e. substance abuse).

Forgiveness is the key to healing and emotional well-being.  A key benefit of forgiveness is lessening or eliminating the burdensome emotions connected to the person you are forgiving.

If you need help working on forgiveness, please call our Intake Department at Specialized Therapy Associates 201-488-6678, or schedule an appointment online

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SMART goals give substance and help us achieve both our long and short-term goals. When setting a goal it is essential to follow these criteria to give yourself a greater chance of accomplishing your general goal.

S – Specific: When setting a specific goal who must first answer the WHY questions (Who is involved, what do you want to accomplish and when do you want to accomplish it by). For example, if your general goal is to increase your fitness level, then a specific goal would say, join a health club or work with a personal trainer/health coach, 3 days a week.

M – Measurable: Making your goals measurable allows individuals to successfully track their individual progress along the goals setting journey. To make your goals measurable you need to ask yourself the questions, how much, how many or how will I know that I accomplished my goal. By making goals measurable, it will enable you to stay focus on the task and give you a sense of achievement when you have put in the effort to reach your goal.

A – Attainable: A health coach can work with clients in helping them make sure their goals are attainable. By conducting a pre-health assessment, a health coach can create an individualized plan that includes single-step criteria that will help in making them come true. A health coach will also give you the ability and skills to discipline yourself in achieving your goals. Listing your goals will also help you prioritize them will also creating a timeframe that will allow you to carry out those steps.

R – Realistic: For a goal to be realistic it must represent an objective in which you are willing and able to work. It’s ultimately up to the individual as to how high they want their goal to be. High goals must come with high motivation levels as well as hard work and dedication. However, they often come with some bumps in the road and a few setbacks from time to time. But they also will provide you with a sense of self-accomplishment and great pride when you have worked in accomplishing them.

T – Timely/Tangible: A goal must be grounded with a timeframe. If a goal fails to have a timeframe then there is no sense of urgency and motivation levels are usually lowered. If you want to lose 10 pounds, someday doesn’t work. Anchoring it with a timeframe such as July 1st, subconsciously gives you the motivation to start working towards achieving your goal. The T can also stand for tangible which means you can experience it with one of your 5 senses. When your goal is tangible you have a better chance of making it specific, measurable, and attainable.
When writing SMART goals it is important to consult a specialist for guiding assistance. A health coach willing to give you the necessary tools and provide you with the framework for success. By including all of the necessary components of your SMART goal you will lessen the likelihood of not accomplishing your goal. You will be able to break down your goal into different components and set forth on a journey of success.

Register online today!

Click here for more information!

For those seeking help or further guidance in achieving their SMART Exercise and Fitness goals, please contact Brian Donaldson at briand@xceptionalyou.com or contact our Intake Department at 201.488.6678! Look at www.xceptionalyou.com for more information.

Creating S.M.A.R.T. Goals. (n.d.). Retrieved June 5, 2017, from http://topachievement.com/smart.html

(n.d.). Retrieved June 5, 2017, from http://www.yourcoach.be/en/coaching-tools/smart-goal-setting.php

The post Exercise and Fitness Coaching first appeared on Specialized Therapy.

The post Exercise and Fitness Coaching appeared first on Specialized Therapy.

Health & Wellness Coaching is all about you living the best life possible for you. We have all had to struggle, manage, and cope with life’s transitions and the changes it brings.  Because some are much more challenging than others, the assistance of a professional, experienced Health & Wellness Coach will help you move forward, make improvements, and find a sense of peace and balance during these turbulent times in your life.
As your Coach, I will assist you with the creation of your life’s vision whatever your present challenges are. Your hands are on the steering wheel. You are in charge of your life. I will be beside you throughout your journey toward wellness. Together, we will clearly establish what your present health & wellbeing look like you right now. By using evidence-based coaching practices, we will co-create a plan that will move you toward your desired vision and lifestyle.
Once we have this plan, I will assist you to strategize the paths to take that will reduce and eliminate the barriers that you fear making your life’s desires difficult to attain. The changes, acceptance, realization, and support that you will receive will be lasting and sustainable leading to a greater sense of fulfillment, empowerment, happiness, and joy.

If you are dealing with health challenges due to chronic disease or cancer, or lifestyle challenges stemming from divorce, retirement, empty nest, or difficulties with what the second half of your life should look like, coaching will provide the clarity you search for.
I bring the value of a professional that knows about succeeding at lifestyle improvement. Coaching in person, telephonically, in a group setting, or one on one can be arranged. Don’t miss the chance to grab hold of the happiness and joy you deserve!

-Cheryl Bonder, Life Coach

Register online today!

Click here to learn more information about our Health & Wellness Coaching.

The post Health and Wellness Coaching Pays Dividends first appeared on Specialized Therapy.

The post Health and Wellness Coaching Pays Dividends appeared first on Specialized Therapy.

Your mind and emotions cannot be separated from your body. Your feelings, emotions, mood, and mental energy are all impacted by what is- and isn’t on your plate.

Many of us have heard that “food is information” or “food is medicine” and it’s true. Your entire system, including your brain, responds to the type and quality of fuel that it receives. You have the opportunity, each time you eat to provide your body, mind, and emotions with fuel that is supportive of your wellbeing or fuel that taxes and stresses the body-mind.

Eating high-quality, nutrient-dense foods sets the foundation for strong mental, emotional, and physical health.  Processed and refined foods lack nutrients such as vitamins, minerals, phytochemicals, essential fats, and fiber, which serve multiple important protective functions. Substances such as added sugar, preservatives, additives, and other chemicals in processed, packaged, and prepared foods can increase inflammation, free radicals, and blood sugar imbalance. The all-important gut microbiome, home to trillions of good bacteria, is also highly influenced by your nutrition; hormones that regulate mood, sleep, and energy can all be affected.

This can be a complex topic, but boosting your mood doesn’t need to be a mystery. Start by noticing how you feel when you eat certain foods. Begin to eliminate added sugars, including artificial sweeteners, processed meats, and hydrogenated fats and oils. When you do eat something in a box or bag, make sure you recognize all the ingredients. Add in lots of colorful vegetables, whole fruits, beans and legumes, unrefined grains, and healthy fats such as avocado and unsalted, raw nuts and seeds, as well as grass-fed and pastured animal foods. Swap out alcohol and coffee for plain and sparkling water, and herbal teas. Get creative with a few fresh herbs and spices. Become the ultimate expert on you by becoming more aware of how you feel when consuming anything your particular body and mind are sensitive to.

-Anna Sandbank, LCSW

Register online today!

Click here to learn more information!

Please contact our Intake Department at 201.488.6678

The post Eating and Emotions: How it Impacts Your Mood! first appeared on Specialized Therapy.

The post Eating and Emotions: How it Impacts Your Mood! appeared first on Specialized Therapy.

This is ideal for those individuals who are undergoing a transition whether it be from intensive out/inpatient therapy or just going through a life change. It is also a great supplement to individual therapy, and I find that many patients who have previously been in group therapy during their time with intensive out/inpatient, like the transition to one day a week therapy in the group setting. It is a wonderful way to experience the support that comes from others going through the same concerns.

In general, it is a group for anxiety and depression. It is an open-ended process group covering topics such as relaxation techniques, positive affirmations, coping skills, relationship issues, improving self-esteem, and ongoing support.  To some degree, it could cover social skills as well. Overall, it is a wonderful way to experience the support that comes from others going through the same concerns.

-Dana Weir, LCSW

Register for General Adult Group Therapy online today!

Click here to learn more information.

The post General Adult Group Therapy first appeared on Specialized Therapy.

The post General Adult Group Therapy appeared first on Specialized Therapy.

•    Classroom Behavior
•    Concentration
•    Effective Listening
•    Homework
•    Memorization
•    Note Taking
•    Procrastination
•    Reading
•    Test Anxiety
•    Test Taking Strategies
•    Time Management
•    How to study for:  HISTORY; SCIENCE; MATH; FOREIGN LANGUAGE
If you answered ‘Yes’ to any of these questions, Specialized Therapy Associates (STA) just might be able to help!  STA currently has openings in their widely acclaimed Academic Success Program.  This program was developed by Dr. Joshua Shifrin and Dr. Bonnie Adams, both of whom run our psychological and academic testing services for children, one of our many child services that we offer.

Dr. Shifrin received his Ph.D. from Florida State University in a combined School Psychology and Counseling Psychology doctoral program.  Dr. Shifrin is also a Nationally Certified School Psychologist, as well as a Diplomate of the American Board of School Neuropsychology.  Dr. Shifrin has done extensive research in this field, and is the author of ‘Study Skills 365: A Study Skill For Every Day Of The Year’.

Dr. Bonnie Adams received her Ph.D. in Clinical Psychology from Fairleigh Dickinson University. Dr. Adams has extensive experience with adolescents and children undergoing academic, family, and legal challenges. She has provided testing services for school districts and Child Study Teams and counseling for adolescents, children, and families.

Register online today!

Click here for more information.

The post Academic Success Program first appeared on Specialized Therapy.

The post Academic Success Program appeared first on Specialized Therapy.

Since the program requires reading in the group itself and of
handouts given as homework, the program is not appropriate for children too young to read. The program teaches children the component
steps of each skill, gives each child the opportunity to practice the
steps of the skill in the group with the other children and fosters
generalization of the skill by encouraging the child to use the skill at
home and at school. Each week, a new skill is focused. We emphasize those skills that the children’s parents have indicated as one which their child’s needs to practice to
become more comfortable and more accomplished when using. Each group
provides a supportive environment for each child to feel safe practicing
the skill and an opportunity to discuss any issues bothering them on a weekly basis. The social skills training group is an excellent setting to put your little one at ease while building their confidence!

Register online today!

Click here to learn more information.

The post Social Skills Training Group: Help With Interactions first appeared on Specialized Therapy.

The post Social Skills Training Group: Help With Interactions appeared first on Specialized Therapy.

Is Telephonic Counseling Right For You? Are you in need of a therapist, but just don’t have the time? Are you lacking the means to travel to an office? Does your busy schedule constantly get in the way of your mental health care needs? Or maybe it isn’t just time interfering with your availability. Are you nervous? Do you fear taking that first step towards showing up to a therapy appointment? If any of these issues sound like you, you’re in luck! It is now possible to get the appropriate help you need without having to worry about any of these factors.

Specialized Therapy Associates now offers telephonic counseling, a psychological service performed right over the telephone. Our team of highly experienced practitioners provides phone sessions as they would an in-office appointment—with full integrative mental health care. Telephonic counseling is an effective alternative to traditional therapy. A study showed that about 79 percent of patients with depression who had talk therapy sessions over-the-phone completed the full 18 weeks of therapy, compared with about 67 percent of those patients who met with their therapist in person. Convenience and accessibility are vital to treatment results because you are more likely to be consistent with attendance.

Does telephonic counseling sound like the right treatment for you?

Register online today!

Click here for more information.

The post Is Telephonic Counseling Right For You? first appeared on Specialized Therapy.

The post Is Telephonic Counseling Right For You? appeared first on Specialized Therapy.