Emotional Report Card

What if we were given emotional report cards as children? This would imply many things, including an education grounded in emotional intelligence. As a society we strive to teach around cognitive and intellectual ability. Likewise, the intelligence quotient or IQ is based largely on these abilities. Nevertheless, emotional intelligence is highly correlated with success and is often a quality that exists in the best and most inspiring leaders. Moreover, emotions are involved in every aspect of our experience, yet often dismissed as insignificant or soft in a world filled with distorted notions of strength and an emphasis on intellect and rational thought.    

Emotional intelligence is the capacity to identify and manage or control one’s own emotions, while also being able recognize and respond to the emotions of others. A person with high emotional intelligence is typically able to name the emotion they are experiencing, harness that emotion, and apply emotions to problem-solving. Such a person has a good capacity for emotional regulation and can typically help others to do the same. An emotionally intelligent person often builds and maintains the best possible relationships as they are able to understand and validate how others feel, manage conflict, communicate clearly, and remain present and open to new experiences. 

Good news – the skills of emotional intelligence can be learned and strengthened through practice! 

According to Dr. Marc Brackett, an emotion researcher, author, and director of the Yale Center for Emotional Intelligence, the first step is to give yourself, “permission to feel.” Allow yourself to pause and self-reflect. Ask yourself how you are feeling and be curious and open to whatever comes up for you. Can you accurately label how you are feeling? You can practice developing skills in the following five areas of emotional intelligence that form the evidence-based approach to social emotional learning referred to as RULER:  

Recognizing – Recognize emotions in yourself and in others. Notice how emotions are expressed in our faces, voices, and bodies. Acknowledge, rather than dismiss or minimize your feelings.

Understanding – Understand the causes and consequences of emotions. Reflect on your emotional responses or interpretations of challenging situations or interactions. Reflect on how your emotions influence the behaviors of others. Explore the information provided by your emotions. Ask others how they are feeling.     

Labeling – Label emotions accurately. Use a wide range of feeling words and find the best and most nuanced way to describe your feelings. Research a feelings chart on the internet as an aid to provide language in labeling your feelings. 

Expressing – Express emotions appropriately. Consider the best time, place, and ways of expressing your feelings. Talk about how you feel with others. You might also write down how you feel or create art to express your feelings. 

Regulating – Regulate emotions effectively. Practice self-regulation skills such as mindfulness and meditation. Monitor and notice your self-talk and reappraise the things you might be saying to yourself. Eat healthy, exercise, and get enough sleep. Make a list of the things that help you calm down or feel grounded. Practice acceptance and self-compassion.   

Emotional intelligence is underappreciated and often lacking for many people. Many adults and most older adults had little or no instruction or role modeling to follow. However, with practice, anyone can work to improve their emotional intelligence and model the importance of emotional awareness for the next generation. Get started today by giving yourself permission to feel.

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at lindquistpsych.com

Sign up below to receive a weekly blog to your inbox

Wise Mind

Wise mind is a concept and practice that allows for us to acknowledge and sort through challenges and distress with the goal of arriving at a balanced response. It is also the place where our emotional mind and our rational mind overlap. Typically attributed to Dialectical Behavior Therapy, the notion of wise mind has a rich history connected to ideas about moderation, spiritual contemplation, intuition and the middle way.  

In order to practice wise mind, it is important to understand both the emotional and rational sides of our experiences. Emotional or emotion mind is the subjective state when your logical thinking becomes more distant or unclear and your emotions are primary. You are likely experiencing strong emotions and your brain is functioning at a core level of emotion. You might have access to factual information, but it is common to distort or misinterpret facts while you are in this emotional state. Nevertheless, this state of mind is important to acknowledge and embrace as part of our experience as it has something important to tell us. 

Rational or reasonable mind is the subjective state when you feel engaged in a thoughtful or deliberative process, reviewing and planning based on concrete facts. You may feel somewhat detached from the situation as you are engaged in higher levels of cognitive functioning. This state of mind is important to acknowledge and use as we navigate challenges and reason through our options.    

Wise mind is the place of overlap between our emotional and rational states of mind. To arrive at this state of mind, it is helpful to give voice to both you emotional and rational states of mind by reviewing emotion-driven thoughts and rational thoughts.  

Review emotion-driven thoughts by asking yourself, “What is making me feel or react this way? What is the worst thing that could happen?”

Review rational thoughts by asking yourself, “What would be the most reasonable thing to do and what are the facts? Is this as important as it feels?”

Finally, work towards the balance of wise mind by asking yourself, “What is the bigger picture? What will be most helpful right now?”

It can be helpful to write a few answers for each of these questions or incorporate these questions into your day-to-day experience. You can also simply practice asking yourself, “What is the bigger picture?” This can help you access a state of wise mind by gaining distance and putting things into a balanced perspective.

There is a wisdom of the head, and… a wisdom of the heart.” – Charles Dickens

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at lindquistpsych.com

Sign up below to receive our free weekly blog to your inbox

Through the Eyes of a Child

Can you remember what it was like to experience the world when you were a child? Maybe you have a young person in your life now or have had the experience of spending time with a child recently. In either case, thinking back and reflecting on how a child experiences the world can be a useful avenue to connect with a greater sense of awe and gratitude.  

At a certain age, many adults stop playing and become more attuned to responsibilities. The focus shifts to what needs to get accomplished and our attention can become scattered as we manage the demands of everyday life. We tend to become more analytical and less vulnerable or risk averse. We may sometimes struggle more with relationships and personal insecurities. Although there are clearly benefits to being responsible and conscientious, it can be argued that something important is at risk of being lost.

If you have the chance, take a moment to watch or spent time with a child. Notice the authenticity, laughter, joy, and vulnerability. Notice how children get excited to the point of shaking with enthusiasm at what might seem like a small thing. Notice how children connect to an innate and pervasive sense of creativity and play with little or no concern for appearance or concern about what others think. Notice how children remain open to the impact of the world on their soft hearts and minds.  

Children are often endlessly fascinated and bring an innocent and loving sensibility that can be helpful to revisit. Do you recall what it was like to get your first bike or go swimming in the deep end of the pool? Do you recall catching bugs or your first fish? Did you have a favorite toy? Do you recall how you may have longed to someday drive a car or cook your own dinner? Did you measure each inch of your growth? Do you remember the excitement you felt when traveling to a new place or returning to school?

Practice seeing through the eyes of a child:

  1. Approach everything as new or experienced for the first time.
  2. View everything, particularly challenges, as learning experiences. 
  3. View everyone you meet as a potential new friend.
  4. Pick up a rock or an acorn and take a closer look.
  5. Listen to music, play instruments and dance.  
  6. Let go of thoughts and worries related to how others might view you.
  7. Pay close attention to little details, wild animals, and helicopters. 
  8. Engage your imagination and creativity through stories and art projects.
  9. Look at the stars and wonder about space.  
  10. Connect with a sense that everything and anything is possible in your life.

Take a few moments to practice some of these suggestions and see through the eyes of a child. Notice the fascination, joy, creativity and presence. Connect with the sense of amazement that children experience and allow yourself to feel intrigued and grateful about life. Everything is new, everything is possible, everything is a learning experience, everyone is a potential new friend, and the world is full of possibilities.

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at lindquistpsych.com

Sign up below to receive a weekly blog to your inbox

Do the Opposite & Act “as if”

The alarm rings again and it’s time to face the day. You may feel tired when you think of handling daily challenges, sad about a range of difficulties in your life, or discouraged by recent setbacks. It is reasonable that you would experience a strong desire to hit snooze and avoid getting out of bed. In this way our feelings lead to an avoidance behavior that can actually make it more difficult to deal with such challenges, while increasing our fears and anxiety. This is not uncommon.    

The following skills from Dialectical Behavior Therapy (DBT) and Adlerian psychotherapy, respectively, can be helpful for moving through difficult emotions by changing our behavior.  

Opposite Action

Use Opposite Action when you know that it is more effective not to give in to the emotional urge, such as hitting the snooze button. This means engaging in the opposite of what our emotion is telling us to do, if it makes sense to do so.  

The first step for Opposite Action is to recognize and identify your emotion. Are you angry, sad, or fearful? Next, identify the urge or desire to behave in a certain way. Do you have an urge to isolate yourself and avoid, hit snooze, or act out by criticizing a loved one?  

After this comes the trickier part of identifying whether or not the urge or behavior fits the situation. If you are angry, does it make sense to raise your concerns with a significant other or would it be better to walk away and take a break? What past experiences can inform this decision? If you feel sad, does it make sense to isolate yourself or would it be better to experience the success of overcoming challenges and the connection of reaching out for support from a friend? Can you think of a time when you successfully overcame a challenge or reached out and felt supported? This is not to say you shouldn’t feel how you feel. The goal is to examine your urge or reaction and determine if it would be more helpful to do the opposite.   

The final step is to do the opposite of what your urge is telling you. Get out of bed, call a friend, or challenge yourself to walk away from a tense situation. You may try something small such as getting up for a drink of water or taking a few deep breathes before you make a phone call. If there is no real threat and you are capable of handing the task at hand, move towards your fears and do things to increase your sense of control and mastery. 

Acting “as if”

Acting “as if” is a useful compliment to Opposite Action. In the case of avoidance, begin by imagining yourself successfully confronting your fears. You can also try imaging someone you think of as confident and connect with the image of that person confronting a similar fear. How would this person act or handle the challenge? How do they walk and talk? What actions or behaviors take place? Do you feel any different as you imagine being successful in this way? 

Once you have thought through and imaged such as scenario, act as if it were true. Act as if you were already successful in facing your fears and act as if you were confident. If it still seems difficult to imagine yourself in this way, try acting as if you were a person in your life you view as confident. You could even pretend you are auditioning for a role in a play. 

As you act in such as a way it is likely that you will begin to feel different. As you do the opposite action of avoidance and move towards your fears while acting confident, you may find yourself beginning to achieve mastery over your emotions as well as the challenges that contribute to your fears.  

Our thoughts, emotions, and behaviors all interact. When we focus on changing a behavior and put this behavior into action, it can have a positive impact on how we think and feel. Next time you find yourself wanting to give in to an urge despite knowing that it is probably not helpful in the long run, such as hitting the snooze button, consider how you might do the opposite. If you find this difficult, try acting as if you were already successfully doing the opposite action. Act as if you were a morning person jumping excitedly out of bed.    

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at lindquistpsych.com

Sign up below to receive our weekly blog to your inbox

Social Media as an Invitation to Mindfulness

Social media has become fairly integrated into most of our lives. In particular, Facebook seems to be used most commonly. Despite the clear benefits for connection, advocacy and education, social media use presents us with numerous challenges. One notable example is the potential to reinforce and perpetuate unrealistic perceptions, which can have an enormously negative impact on our ability to maintain healthy views of self, others, and the world. Likewise, the endless social comparisons that take place both consciously and unconsciously can create many problems related to low self-esteem and negative self-image. However, social media and Facebook posts may present a creative opportunity for practicing mindfulness. 

One of the primary ways that people engage in social media centers around taking pictures of our experiences to post for others. This can become second nature to many of us, including myself. There are many reasons for wanting to share what we are doing or present ourselves in certain ways, all of which would benefit from some self-reflection. Regardless of why, many people post pictures and comments on a regular basis, even posting multiple times throughout the day. There is little doubt this routine can have an impact on the way we attend to the world.  

What is your first thought when you see something interesting or beautiful? What is your initial reaction when you are with others doing something fun or overlooking a beautiful scene? Many people now reach for their phone and take pictures to post on social media. As a result, we may develop a routine around the way we attend to and collect our experiences through our phones. 

Interestingly, this routine can present an opportunity to introduce mindfulness into your daily life. Specifically, the urge to capture an image or experience for social media can be incorporated as a cue to pay closer attention to the present. Next time you find yourself taking a picture for social media or to share with friends and family try the following practice:  

  1. Notice when you are reaching for your phone to capture an image (your cue).
  2. Before or after you take the picture, pause and bring your awareness to your present experience.  
  3. Notice what thoughts come to mind and where your attention goes. If your mind has started to think of a smart caption to post with your image, challenge yourself to let this go as you can return to it at a later time. 
  4. Challenge yourself to bring your awareness more fully to the present moment. 
  5. Take a mental picture using your alert mind and sit attentively in your experience. 
  6. Notice all of the small details around you as you allow yourself to be more mindful of the present.  
  7. When you do post your picture, recall your experience of taking the picture and reconnect more fully with your memory of that experience. Notice how this feels. 

In whatever way you approach this practice, using the urge to post to social media or take a picture with your phone as a cue to practice mindfulness can be an effective way to shift your awareness to the present and experience a deeper connection in your daily life. Allow yourself to come back into the world and engage more fully in your experience before you rush to capture and share it with others. Pause before you post.

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist 

Visit us at lindquistpsych.com

Enter your email below to receive our weekly blog post.

Accumulating Positive Emotion

People sometimes have the impression that the primary goal of therapy is to eliminate negative emotions or distress. Although there is often a focus on symptom reduction early in therapy, we generally have much broader goals. Likewise, people sometimes navigate daily life in an effort to minimize discomfort or distress. This is fairly reasonable as we are all motivated to avoid pain. Nevertheless, it can lead us down a path of avoidance and hypervigilance or into a pattern of negative thinking and despair if we are not paying attention.  

In contrast to avoiding or eliminating (not possible) negative emotion, we can focus on accumulating positive emotion. In fact, this can be a useful coping skill to learn for building resilience. In reality, unpleasant things, people, and emotions are inevitable and often out of our control. Yet, if we focus some attention and effort on ways of collecting positive emotional experiences, we are likely to be more resilient in the face of adversity.   

The primary challenge to accumulating positive emotion is the all-to-common focus on avoiding negative emotions. It is even possible to overlook and thereby neglect positive emotions when they do occur. Therefore, the first step to accumulating positive emotions is to notice when you are experiences them. Next, allow yourself time to experience and fully acknowledge your positive emotions. You might consider taking a pause, closing your eyes, or speaking softly to yourself using affirmative statements about your emotions. You might imagine taking the positive emotion and related experience and putting it into a backpack to carry with you throughout the day.  

It is all too common to rush past our positive emotions and experiences as we look to the next negative thing to avoid. In this sense, we are unable to accumulate much beyond a fleeting glimpse of positive emotion. A third helpful tip is to monitor your self-talk or automatic thoughts when you attempt to pause long enough to fully experience a positive emotion. Do you find yourself fighting against it or thinking of yourself as not deserving? Do you question the practice and think it is a waste of time or silly? Do you get stuck thinking about the next negative thing that will come your way? This is nice, but . . . ?

Finally, take time to check-in with yourself throughout the day and mentally take note of the positive experiences you have had as well as the positive emotions you have collected. Sometimes it can be something very small. A hug or smile from a loved one. A phone call or text message. Recalling a pleasant memory. Looking at the picture of a close friend. Exchanging a smile with a stranger. Enjoying a few minutes to sit quietly and drink a cup of coffee.

Pause long enough to recall your positive experiences and emotions as you near the end of your day. Imagine you are looking through your backpack and counting each one. Take a brief inventory and connect with a sense of appreciation for taking the time to practice accumulating positive emotions. Having connected more intentionally with your positive emotions you may find yourself more recharged and satisfied. We can’t rid our lives of negative experience or emotions, but we can certainty feel empowered to appreciate the positives ones.

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist 

Visit us at lindquistpsych.com

Enter your email below to receive our weekly blog post.

Embracing the Complexities of Life

The other afternoon I had the thought that I didn’t want to get back on my computer to finish work just in time to rush off and pick up my small children for a long evening of hide-and-seek, amongst other things. All of this takes a lot of energy and I was feeling a bit drained. I also simultaneously felt excited to finish my project for work and I love playing hide-and-seek with my children. I take a deep breath and remind myself that two opposites can exist at the same time. I can feel both tired and excited. I can wish for more time to myself and also love playing with my children. 

This powerful reminder can go a long way – that two opposite truths can exist at the same time or what is referred to as dialectics. This is a key concept for a therapy approach called Dialectical Behavior Therapy (DBT) and can be usefully integrated into daily life to foster greater flexibility and openness, while also reducing the pressure to feel only one way or think only one thing. When we embrace the dialectical nature of life we can experience greater freedom through flexibility and acceptance.  

How often do you tell yourself, “I shouldn’t feel this way,” or “I shouldn’t be thinking that,” or question, “That’s not what a good friend/parent/spouse would want to do.” In these moments we are selling ourselves short on the complexity of our human experience. This makes sense given the pressures we all might feel to know or have the right answer, do the right thing, or even feel the right way. Ultimately, this leads us into a rigid seesaw game of all-or-nothing or black-and-white thinking. We can become rigid and close-minded about the way we think or feel forced to choose and maintain one truth, ultimately leading to increased stress and anxiety when faced with a reality that does not meet our expectations.  

Embracing the dialectical nature of life by reminding ourselves that more than one truth can exist at the same time allows for greater freedom and flexibility in our lives. Take a moment to reflect on the last time you felt pulled between two feelings or found yourself stuck in a pattern of black-and-white thinking. Some examples might include thoughts such as “Either I make a perfect dinner or I can’t cook,” “If I make a mistake at work others will think I’m careless,” “Either I’m always on time or I’m unreliable,” or “If I feel frustrated by having no time to myself I’m being selfish,” and “If I let my friend down tonight I’m a bad friend.”  

All of these examples are limiting and oversimplified. Nevertheless, if you find yourself in this pattern you are not alone. Most people find themselves engaged in this pattern of thinking at various times, particularly when overly stressed or pressured by high expectations. It also makes sense that we attempt to zero in on a specific meaning or answer. Might it be possible to be a good cook and still make a fairly bland dinner? It is possible to be an excellent spouse and also want to be alone at times? Can you make a mistake or let a friend down, yet still be a good friend?

Take some time to pause and observe your thoughts and feelings. Notice if you are struggling to allow only one truth into your experience. Notice if you are engaged in binary thinking, such as all-or-nothing or black-and-white patterns. Take a moment to step back and give yourself space for more than one truth to exist. Embracing the dialectical nature of human experience may provide an opportunity for greater freedom and flexibility in your day-to-day life as you allow room for the full range of complex and seemingly contradictory experiences. Human beings are not either-or’s, we are both-and’s.  

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at www.lindquistpsych.com

Coming to Your Senses

When I studied painting and drawing in college we learned to look very closely at every detail in the objects and scenes we sought to represent. We attended to the full range of colors as well as the light, shadows, and changing reflections. We carefully studied the folds in fabric and the play of light as it shimmered on glass vases. As my classes progressed, I noticed more and more in my daily life. The nearby lake had an impressive array of reflections that transformed throughout the day. The soapy water became beautiful as I washed the dishes. In many ways, I had come to my senses by paying closer attention.

Our senses are the primary way that we connect and engage with our environment. When navigating daily life, our attention allows us to focus our senses and cognitive-perceptual processing on what is necessary to accomplish our goals and stay safe. To be sure, if we lacked this filtering capacity, we would be completely over-stimulated and unable to function. However, this might also set us up for a habitual way of experiencing the world that excludes a wide range of nuances. Add the challenge of spending endless time in your head and much of your environment might be missed completely. What would happen if you shifted your attention to things you never noticed before? How might your day-to-day experience be different?

Daily life can be both busy and mundane. In either case, there is a world of opportunities to observe our environment differently by paying attention to things that we had previously filtered out of our experience or never noticed. Try spending a day using your senses to observe things you might have never noticed. Take note of how this experience impacts your sense of presence, connection, calm and overall experience of pleasure or enjoyment. 

Here are a few examples to help you get started:

Try noticing with your eyes. Look at the many different shades of green on the leaves of the trees. Notice reflections and shadows. Notice textures. Look at the way water moves in the sink or on your windshield. Notice the patterns created on the sides of buildings or freshly mowed lawns.  

Try noticing with your ears. Listen for sounds such as your footsteps, creaks in the floor, the click of the light switch, the rush of flowing water at your faucet or the patter of the rain.  Notice the birds or the sound of the breeze. 

Try noticing with your nose. What does the room smell like at this moment? What smells do you experience outside or when you drive around town? What about your soap, foods, candles, and beverages?

Trying noticing with your mouth. Taste all of the flavors in your food. Try eating new things. Notice the textures and feeling of eating each bite. 

Actively bring your awareness and attention to details you would not typically notice and slow down long enough to take in the endless nuances of your environment. Start a collection as you notice and experience new things throughout your day and make a list of your favorites. As you come to your senses you are likely to feel increasingly present and grounded. You may also notice a stronger sense of connection and pleasure as you take time to experience all that is around you. When you come to your senses and wake up your attention to the things that go unnoticed it is possible to find an entirely new world right before your eyes.

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at www.lindquistpsych.com

Using Mindfulness to Promote Self-Awareness Around Race

Mindfulness can be used to increase awareness of subtle insults or assaults that dismiss or degrade based on race or other identities, or what are called microaggressions as well as the role of implicit bias or unconscious prejudice.  

Mindfulness is the act of maintaining moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a nurturing and compassionate lens. In addition to awareness, mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them or engaging in a struggle about how we should think or feel. 

Rhonda V. Magee (2019) provides the following prompts to facilitate a mindful reflection on race:  

Think of a time when you were interacting with someone of another race, a time when the fact of racial difference became apparent to you somehow. 

What were some of the thoughts running through your mind? 

What notions of race do you recall being a part of this experience? 

What sensations arise in your body as you recall this interaction? 

What emotions come up for you now? 

Taking a step further, we can use mindfulness to further address internalized bias by asking the following questions.   

What images, moments, snaps, or snapshots are coming up for you when you think of racial differences and racism?

What feelings are arising in you? 

How much of what is coming up seems to echo what you have been taught, or what you have witnessed or inherited from the culture? From your family? From your community? 

Notice whatever feelings are present. Allow the feelings that have arisen simply to be, without judgment, without trying to change them. Get in touch with the ways that you are interconnected with everyone in our society. 

Lastly, connect with a sense of appreciation for taking the time to reflect on these experiences and your efforts to promote a more supportive and inclusive world for others.  

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at lindquistpsych.com

Everyday Mindfulness

Mindfulness is the practice of paying attention to the present moment. The regular practice of mindfulness over a period of time can have a profound impact on our health and well-being. 

Meditation is often thought of as the best means for practicing mindfulness. However, it can be very useful to think broadly about mindfulness practice, particularly in a busy world. In fact, it is precisely the practice of mindfulness in the midst of daily chaos that makes this practice so profound. As mindfulness becomes more integrated into our way of being in the world, it increasingly allows us to shift our awareness in ways that can help us deal more effectively with stress and anxiety, while simultaneously enhancing our capacity to experience pleasure and satisfaction.  

Everyday mindfulness is one way we can exercise our attention on a regular basis without having to change anything in our routine or set aside time for meditation, although this is still highly recommended. We can practice everyday mindfulness by bringing our attention more fully to the present moment and focusing on our senses in the here-and-now. The following are my favorite examples for practicing everyday mindfulness.

Taking a shower. Bring your attention to the warmth and calming sensations of the water on your skin and the smell of the soap or shampoo.  

Brushing your teeth. Bring your attention to the feeling of the brush as well as the taste of the toothpaste. 

Walking. Bring your attention to the movement of your legs with each step and the pressure of your feet on the ground. If you are outside, notice the feeling of the breeze on your face or the sunshine. Notice anything else that brings your awareness to the present moment, such as the sounds of birds or passing cars.  

Folding laundry or doing dishes. Notice the feeling of the clothing and bring your awareness to the repetition of folding without needing to rush. Notice the feeling of the water on your hands and the repetition of placing dishes with care.

Eating a meal. Bring your attention to each bite of food. Notice the taste and the texture. You may also practice chewing each bite more completely and reflect upon the source of the food you are eating. Notice how your body feels and bring your attention to feeling full at a nature pace.  

In each of these examples, the core practice involves bringing your attention back to the present moment or here-and-now as our mind will naturally wonder. In bringing our attention back to the present, we are exercising our attention and strengthening our ability to connect to the here-and-now.

There are endless possibilities for practicing everyday mindfulness, but it might be helpful to select one or two of these to get started. I feel confident that regular practice of everyday mindfulness can have a positive impact on your well-being and enhance your capacity to be fully present in your life.  

Dr. Thomas Lindquist, Psy.D.

Licensed Clinical Psychologist

Visit us at lindquistpsych.com