• KS Services, LLC

As we continue to move through the holidays, it can be helpful to have a toolbox of affirmations to use when an increase in presenting symptoms is noticed such as nervousness, increased heart rate, or low energy and mood. Positive affirmations are short, powerful statements that can be repeated when maladaptive thoughts are beginning to impact mood. These maladaptive thoughts (often referred to as automatic negative thoughts) not only impact the way we feel but also the way we behave. By challenging these unhelpful thoughts with a positive affirmation, we begin to break the automaticity of the thought pattern and therefore begin to notice a change in the way we feel and act.

Repeating positive affirmations may feel uncomfortable or awkward at first, and that is normal. With practice, repeating positive affirmations becomes a more natural part of your internal dialogue. Here are a few holiday-themed affirmations that you can use as a starting point this season. Pick one that resonates with you, write it down, and place it in a prominent place in your home. Use this affirmation to anchor you to the present as you move through the holiday season.

  • Covid cannot force me to distance my heart from my family.

  • Delays are opportunities to reflect, give thanks, and creative positivity.

  • I remember I have a choice in what I plan for the holidays.

  • I love myself enough to set boundaries. My time and my energy are precious resources. I get to choose how I spend them.

  • I am free to follow love.

  • Kindness is like snow. It never fails to add beauty to what it covers.

  • This is only temporary.

  • My daily practice is my strongest practice.

  • Stay here, now.

If you want to talk to someone about what it looks like to use these affirmations on a consistent basis this holiday season, please contact KS Services via email for a free 15-minute consultation.

Laura Waller, MS

Resident in Counseling


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  • KS Services, LLC

Tips on implementing effective coping strategies for stress management

As the holiday season begins, an increase in presenting symptoms is often noticed in session with clients. The holiday season comes with additional stressors such as financial concerns, reminders of loss, and increased engagements on the calendar. This year, we also add the additional stressor of a global pandemic. This is a time when having an accessible toolbox of coping skills is helpful. A variety of coping strategies helps ensure stressors can be managed no matter what situation we find ourselves in.

One important step in managing stressors is identifying the reason symptoms may be increasing. To help identify stressors, consider the following timeline:

When clients are focused on the past, we often see signs of low mood. Focusing on how things were or consistently considering “what might have been” can begin to increase symptoms of low mood including decreased motivation, low energy, sadness or tearfulness. Using that same timeline, we often see clients focused on the future - consistently considering the “what-ifs” or worrying about things outside of their control. When we spend too much time in the future we begin to see increased symptoms of anxiety including restlessness, trouble sleeping, or racing thoughts.

One of the first steps in addressing low mood or increased anxiety is noticing the warning signs that your time orientations has been directed too much in the past or the future. Begin to take note of your warning signs so that you can identify when you need to come back to that timeline and focus on the present.

Once you’ve identified that you need to redirect your attention to the present, one coping strategy for helping with this is a grounding technique utilizing your five senses. Grounding techniques are helpful coping skills as they can be done without anyone even noticing and can be implemented while you're sitting at the Thanksgiving table or unwrapping gifts. In this grounding technique, you will force your thoughts back to the present by counting five things you can see , four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

As you complete this grounding technique, you will begin to refocus your thoughts on the present moment and avoid the time travel to the past or the future. There is no right or wrong way to complete this technique; you can do it once through or complete it several times as needed.

If you have any questions about this coping technique or would like to discuss other coping strategies, do not hesitate to reach out to KS Services to schedule a free fifteen-minute consultation or appointment.

Laura Waller, MS

Resident in Counseling

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Engaging in the act of self-compassion can seem challenging at first. While it is often easy to take care of others, taking care of our own needs can be counterintuitive. The goal of this graphic is to give you some quick ideas for being compassionate with yourself no matter what the situation. Remember that self-compassion is a practice and some of these ideas will work for you and some may not. This also provides an opportunity to practice self-compassion, reminding yourself that finding the appropriate means of self-soothing may take time and that is why we practice.

Click on then graphic below to access an interactive slide show to help you check in on your feelings.

If you have further questions about what it means to practice self-compassion, do not hesitate to contact KS Services, LLC, via email. We are here for you!

Laura Waller, MS

Licensed Resident in Counseling

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