Category Archives: Inner Renovations

Collection of Articles focused on learning to love who we are now while also developing mindsets and skills to bring forth greater versions of ourselves.

D.I.Y. Coping Skills

Just as you need the right set of tools for a Do It Yourself home renovation project, you need them for your Personal Inner Renovations Project – the work that you will do to improve the atmosphere of your mind, heart, and spirit.

The components of The Project and sections as found on this resource site include: a Blueprint for Wellbeing, connecting with the Kingdom of Heaven Within, and having the following D.I.Y. Coping Skills in your toolbox.

This material should be used for reference purposes only and is used by my clients to support the work that we are doing in our sessions. It does not take the place of mental health services. If you would like more information on how to become a client, please visit www.InnerRenovations.com


DBT Skills Training

Visit each of the links to view the set of skills contained in each section.


Free Resource | Download Your DBT Skills Coping Card


Photo by Samson Katt

Cognitive Behavioral Therapy Coping Skills

ANXIETY WORKSHEETS

OBSESSIVE THOUGHTS

DEPRESSION WORKSHEETS

SELF-ESTEEM & POSITIVE OUTLOOK

ATTENTION DEFICIT DISORDER WORKSHEETS

SLEEP PROBLEMS WORKSHEETS

SPIRITUAL BELIEFS WORKSHEETS

Creating Space for Better

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Sometimes we’d like to have a fresh start, but it seems difficult when our environment isn’t so fresh.  Our ideas aren’t so fresh.  Our motivation isn’t so fresh.  It benefits us to identify things that are taking up space, so we can clear them out and make room for what’s new and more helpful to our lives.

Identify things that are taking up space, so we can clear them out and make room for what’s new and more helpful to our lives.

Ask yourself, what is it time to release?  When we put down the heavy weight of some of the baggage we’ve been carrying around, it’s amazing how much more energy we have to accomplish the tasks necessary to move us closer to our true purpose.  We often need to remove certain objects or even entire relationships from blocking our view of our purpose in the first place.  Most of the time, these aren’t easy decisions to make.  We become so emotionally involved in situations, and attached to our things, and certainly invested in our relationships – so making changes in these areas is no small matter.  If those circumstances can be improved, of course our first attempts are to try to improve the situation before completely removing the situation from our lives.  But chances are, by this point, you’ve already made several attempts to improve it and have ended up with the same results.  If this is the case, then it may be what we are referring to as the subject here of taking up space in your life, where something more positive and affirming could be.

Do a Quality Self-Check:

  • What relationships are enhancing versus harming your sense of wellbeing?
  • What thoughts patterns & beliefs are enhancing versus harming your sense of wellbeing?
  • What behaviors & habits are enhancing versus harming your sense of wellbeing?

Once you’ve identified which are helping you, do your best to honor those relationships, affirm those thoughts, and continue those positive behaviors.  When you identify the relationships, thought patterns, and behaviors that are unhelpful to you, this is what you want to remove from your life to create space for something new that brings you closer to the better quality of life you deserve to experience.

 


 

Relax. It’s in God’s Hands Anyway.

Anytime I start getting too worked up about things and worrying about how I’m going to make things work, I know that I’m relying more on myself than on God. It’s a warning sign, like my “check engine” lights have come on to tell me that I’m running hot from putting too much faith in my own abilities. It was never me in the first place making things happen. It was by God’s grace. All progress, success, anything that I attained or accomplished was by His blessing. So anything that I maintain, endure, and comes to pass will also be because He says it is so as well. Let’s not lose sight of this. I am reminding myself and reminding you to

  • Reset our vision
  • take the load off our mind
  • release the tension from our shoulders

as we feel our bodies once again relax and extend our hands to God to hand over those things we were never intended to worry about in the first place.

The Way You See Yourself Counts

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Photo by Bran Sodre on Pexels.com

If you were to take a moment to describe yourself to me, what words would you use?

  • Would you speak of yourself with love?
  • Lead with your strengths or weaknesses?
  • Find it difficult to say anything good about yourself at all?
  • (or the opposite) Highlight only the things you want others to see to cover the shame hiding under the brags.

Whatever the case may be, how we talk about ourselves to others holds a lot of clues to how we feel about ourselves. As in one of the examples above, even the person that goes on about how great they are may be unconsciously indicating they actually see themselves as insignificant.

How do you see yourself? It’s a good idea to reflect on this for a moment because as we learn from Cognitive-Behavioral principles, perception is connected to behavior.

What you believe and how you perceive has a lot to do with how you behave. So if there are any patterns of behavior that you would like to improve, a good place to start is the exploration of how it is linked to what you believe about you.

For instance, if I get nervous every time I know I’m going to have to meet new people, I could reflect on how this relates to some way I feel/think about myself.

Maybe I already have the beliefs, “I’m not good with people. I’m too different to fit in. I’m not as cool as others. I don’t have smart things to say…” Or fill in the blank with any other negative belief a person can have about themselves.

If you carry those thoughts and feelings into that social environment, think of the ways it will affect your behavior!

Here’s the great news: IT WORKS BOTH WAYS! If you IMPROVE YOUR SELF-PERCEPTION, your behavior can also improve.

Imagine going into that same social scene but now you’re a person with these core beliefs:

  • I Am Confident
  • I Can Go with the Flow
  • I Like Who I Am
  • People will like me once they get to know me, and if they don’t, that’s okay too!
  • I embrace my quirks and imperfections
  • I Am Enough

The scope of life changes when seeing yourself through that lens. You won’t have to think about how to behave differently. The changes in your behavior will flow from the shift of your perception.

PERSONAL REFLECTION & JOURNAL OPPORTUNITY

1. How do you see yourself and how do you think it relates to how you currently feel and behave?

2. How long have you had your current self-perceptions and where did they originate?

3. Are there any outdated self-perceptions that are no longer working with your current life systems that need to be upgraded? If so, what upgrades can you start making today?

Quieting the Mind in Just a Moment

We overthink things. We can get so used to life being complicated, that even when it’s not, we’ll figure out a way to make it so. Today, let’s break that habit with a simple practice.

Invite your mind to settle down a few times a day. At first, it may not accept your invitation, because quite frankly, it’s not used to being asked to go somewhere quiet. It mistakenly thinks chaos and confusion are it’s natural environments, and that’s okay for now. It is a work in progress.

As you notice moments when it would be good to slow down by taking deep breaths, move more slowly, or just be still – mind will become more accustomed to this new space that’s being created within your days. You will breathe deeply, drawing your breath and awareness in, and your mind will meet you there. You can slow your body down, moving at a more gentle pace, navigating the moment with grace, as your mind can meet you in a more peaceful moment. This is possible for you. Practice, and make it so.

A few seconds, a minute, a moment may be all you have; and it is all you need.

Core Mindfulness Skills

There are one of two ways we can travel through Life:  absent-mindedly or mindfully.

We know by now the benefits of keeping ourselves focused in the moment and attentive to matters at hand.  Through mindful living, we reduce the mistakes we make, are better problem solvers, and can lean into life in a way that helps us experience it more fully.  There is no shortage of exercises readily available for us to learn and apply mindfulness in our daily lives.

There are one of two ways we can travel through life: absent-mindedly or mindfully.  This section introduces you to the skills contained in the Core Mindfulness module of DBT Skills Training.


 

 

 

 

 

 

 

 

Back to DBT Skills Training Main

No One Can Judge You

affirmation take-aways:

“I am free to be myself in any environment I please because I no longer accept judgment from others.”

“I do the best I can and no one is better at being me than I am.”

“My responsibility is to develop into who I am created to be, and only God can judge.”

Really, the only thing we can do is the best we can.  There will always be standards others are expecting us to live up to, rules we’re expected to follow, societal contributions we are to make, and responsibilities to keep.  Frankly, there’s not much we can do about that. If you’re anything like me, you’ve spent a good portion of your life going above and beyond the call of duty expecting to maybe one day be appreciated.  That may or may not happen – not if we’re waiting for others to show that appreciation, that is. And that’s okay.

The next portion of our life is spent doing what needs to be done because of our own standards, the expectations we set for ourselves, and the desire to live in accordance with God’s Word.  With maturity, we begin to move onto more reasonable ground where we understand more and more that the most important person that needs to appreciate us, is ourselves. We will work, but not into the ground.  We will be kind, but not walked over. We will give, but not be ripped off. We will trust, but not be naive. And by God, we will be a part of your life, but we will not be judged. 

Liberating, it is, to know that you can be a friend, employee, church member, spouse, colleague, and acquaintance, and be free to be yourself in any environment you please because you are no longer accepting judgment from others.  You are comfortable and confident entering gatherings where people may or may not know you, and you’re open to socializing with them because you no longer fear judgment of others. 

Imagine the difference it would make to finally be free of judgment by others.  More than we know this insidious fear keeps us from connecting with others and out of opportunities that could actually be fulfilling to us.  Be we often hold ourselves back, procrastinate, or don’t put our most confident foot forward because somewhere in the back of our minds we are dealing with a concern that we may come across in a way that causes us to be judged.

Really, the only thing we can do is the best we can.  And there is no one better at being ourselves than we ourselves. Our responsibility is to live fully, grow exponentially, and follow God’s instructions to develop into who we are created to be.  If we are all tending to our own problems, it leaves little time to dissect others’. When it is time to reflect on the value of our lives and whether we made the most of our experience here on Earth, rest assured, there is only One Judge.  Let’s be grateful it’s a Loving One.