Tag: personal development

The Rhythm of Leadership

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Daily writing prompt
Are you a leader or a follower?
View all responses

DAILY PROMPT RESPONSE

You’re both. We all are.

The idea that you’re either a leader or a follower — like those are fixed roles — doesn’t hold up in real life. Some moments ask you to step up. Others ask you to support. And knowing which role the moment calls for? That’s the real work.

We put too much weight on titles, as if the label makes the leader. But leadership isn’t a crown — it’s a responsibility. And following? That’s not failure. It’s often the smartest, strongest move in the room.

And then there’s gender — the quiet referee shaping who gets seen as “fit” to lead. A panicked child in the ER? Everyone turns to the woman in the room, like compassion lives in estrogen. A life-or-death rescue? Suddenly it’s “someone get a man in here,” as if courage and risk come with testosterone.

But sometimes, it’s the male nurse who brings the calm — not by raising his voice, but by kneeling down, steady and human.
And sometimes, it’s the female firefighter who leads the call — clear-eyed, no hesitation, already carrying the consequences before anyone else has even moved.

I’ve never considered myself a leader. But I have led.

Not in a flashy, take-charge kind of way — more like noticing what was slipping and quietly stepping in. It was during a group project that had completely stalled. No one was talking. Everyone was waiting for someone else to take charge. So I did. I laid out what we knew, broke the work into parts, and got people moving again. Not because I wanted to lead, but because silence was killing the thing.
When it was over, I faded back. No parade, no title. Just done.

Same goes for everyday work. Maya, a developer with no leadership title, sees her team veering off track. The manager’s underwater. Maya steps up. She rewrites a tangled spec doc, runs a quick sync, and gets people re-centered. No applause, no ego. Just clarity, action, and results. And when the dust settles, she steps back.

That’s leadership. That’s rhythm.

Lead. Follow. Don’t Get in the Way.

Susan Cain calls it quiet strength. Joseph Badaracco sees it in moral action taken when no one’s watching. I see it in people who don’t chase control — they show up, read the room, and do what needs doing.

The real question isn’t “Are you a leader or a follower?”
It’s this:
Can you read the moment — and be honest enough to become what it needs?

Journaling: Releasing the Good, the Bad & the Ugly

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ARTICLES

I can’t remember why I started writing things down in a notebook. I don’t think I care. Hand journaling is a simple yet effective way to gain insight into your thoughts and emotions. It’s a practice that has been used for centuries, and for good reason. Writing by hand lets you slow down and connect with your thoughts and feelings. And with the world’s communication state, we all could pause before we tell someone how it is.

One of the great things about hand journaling is that it requires no special tools or equipment. All you need is a pen and paper. You can choose a notebook you love or use whatever you have. It is vital to make it a regular practice, even just for a few minutes a day.

Now, I mean everything I said about not needing any special equipment. But, I can see how someone may believe they need something special regarding their paper and pen. I know a guy who journals daily but is so particular about his journals that he makes his own. He took the time to figure out the paper and binding that worked for him.

Now, I don’t expect many of you to get carried away like this gentleman. You may read the stuff he writes a few times a week. I suppose I could get him to write a blog post, making a journal from scratch one day. One of the main reasons I don’t, his head is already big enough.

When you sit down to journal, try to let go of any expectations you might have. You don’t need to write a masterpiece or even complete sentences. The goal is to get your thoughts and emotions down on paper. You might write about something specific that happened that day or jot down whatever comes to mind. Don’t worry about grammar or spelling – write.

As you make hand journaling a regular habit, you’ll notice some benefits. For one thing, it can be a great stress reliever. Writing down your thoughts and feelings can help you process them so they don’t feel overwhelming. It can also be a way to work through difficult emotions like anger or sadness. Writing can help you get to the root of what’s bothering you, which can be the first step in finding a solution.

Hand journaling can also be a way to cultivate mindfulness. When you write by hand, you’re fully engaged in the present moment. You can focus on the feeling of the pen in your hand, the sound of the paper rustling, and how the ink flows onto the page. This mindfulness can help reduce anxiety and stress and increase your overall well-being.

Think about it, sometimes when reading, you are like. That scene seemed so natural. I can’t be sure, but I feel confident that somewhere, that scene has been worked out in a journal.

In conclusion, hand journaling is a simple but effective practice that can help you gain insight into your thoughts and emotions. Regularizing it can reduce stress and anxiety, cultivate mindfulness, and build self-awareness. So why not give it a try today? All you need is a pen and paper and a few minutes of your time.

Here are a few articles on journaling for mental health

Weekend Sky #1

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For over a month, I have been admiring the posts concerning the Weekend Sky Challenge. I snapped a few with my phone. I’m unsure how the challenge works, but here is an attempt.

I caught this pic with my phone a couple Saturdays back.

A friend of mine suggested that I explore all my creative outlets. So I decided to pull out my camera and started snapping a few pictures. Art therapy is an excellent way to relieve stress. Mental health awareness is critical in society at the moment, and I don’t see an end anytime soon. Perhaps, you can start a hobby or return to an old one.

I hope my previous articles concerning mental health provided a little insight into a subject that seems to be touching us all in one way or another.

EM … What?

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Eye Movement Desensitization and Reprocessing (EMDR)

Trauma can have a deep and lasting impact on an individual’s life. It can cause various mental health conditions, such as post-traumatic stress disorder (PTSD), anxiety, depression, and phobias. Fortunately, various treatment options are available to help individuals overcome the effects of trauma and live a more fulfilling life. One such treatment is Eye Movement Desensitization and Reprocessing (EMDR).

What is EMDR?

EMDR is a psychotherapy technique that was developed in the late 1980s by psychologist Francine Shapiro. It is a structured approach to address distressing memories and experiences, with the aim of reducing their lasting impact on an individual’s life. The therapy has gained popularity recently due to its effectiveness in treating PTSD and other mental health conditions.

How EMDR works

EMDR therapy involves a series of sessions, typically ranging from 6 to 12, where the individual is guided through a sequence of eye movements, sounds, or taps while recalling a distressing memory. The therapy aims to help the individual process these memories, so they no longer have a negative impact on their emotional well-being. It is believed that EMDR therapy works by stimulating the brain’s natural healing processes, allowing the individual to reprocess the traumatic memory and integrate it into their life in a more positive way.

The therapy is not just about eye movements, sounds or taps. The therapist will help the client identify the negative belief about themselves developed from the traumatic event. The client is then asked to identify a positive belief that they would like to have instead of the negative one. The therapist will then help the client to imagine what it would feel like to have the positive belief. The eye movements, sounds, or taps are used while the client is imagining the positive belief. This process is repeated until the client feels an emotional shift from negative to positive beliefs.

EMDR and PTSD

EMDR has been found to be particularly effective in treating PTSD. It is estimated that up to 80% of individuals who receive EMDR therapy for PTSD experience significant improvement in their symptoms. The therapy is believed to help individuals with PTSD by reducing the negative emotions and physical sensations associated with the traumatic memory, allowing them to feel more in control of their thoughts and feelings. EMDR can also help individuals with PTSD develop coping mechanisms to deal with future triggers.

Other applications of EMDR

EMDR is not just for PTSD. It has also been found to be effective in treating a range of mental health conditions, such as anxiety, depression, and phobias. EMDR can help individuals process distressing memories and experiences so they no longer have a negative impact on their emotional well-being. By reducing the negative emotions associated with these memories, individuals can learn to manage their symptoms and live a more fulfilling life.

Conclusion

EMDR therapy is a highly effective treatment for a range of mental health conditions, particularly PTSD. While the therapy may not be suitable for everyone, it is a safe and non-invasive approach to addressing distressing memories and experiences. If you are struggling with PTSD or other mental health conditions, it is important to seek professional help to find the right treatment for you. EMDR therapy may be an effective option to help you overcome your challenges and live a more fulfilling life.

~thank you for reading~

Yeah, I heard you, but what is CBT?

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Introduction

When I first started therapy, my therapist began discussing the different courses of treatment. Then she mentioned we would be starting with CBT. Now, I always enjoy when experts talk to you using their jargon as if the entire world speaks this way. My therapist must have noticed my expression and immediately clarified things by stating, “Cognitive Behavioral Therapy.” I nodded, reassuring her I understood what she was referring to. However, in mind, a mini-rant formed.

“What? Is talking about mind control?”

“Hold on, I don’t quake like a duck for nobody!”

“Nah, ya’ll ain’t getting me with MK-Ultran, secret squirrel, CIA guinea pig … bullshit! Fuck that!”

As I stood up, preparing to walk out, she stared at me momentarily and asked, “MK-Ultra? or “Vulcan mind meld?” and pointed at the chair, inviting me to sit.

I assure you it’s nothing like that at all. Below I’ve provided some general information about the treatment.

Let’s take a look, shall we?

Cognitive Behavioral Therapy (CBT)

Mental health issues are a common occurrence in today’s world, and they can manifest in a variety of ways. Fortunately, there are effective methods to manage these conditions, one of which is cognitive-behavioral therapy (CBT). CBT is a therapeutic approach that focuses on the connection between our thoughts, behaviors, and emotions and how changing them can positively impact our mental health.

Understanding CBT

CBT is a talk therapy that aims to help individuals identify and modify negative thought patterns and behaviors that contribute to mental health problems such as anxiety, depression, and PTSD. It is a short-term treatment option typically done in weekly sessions with a licensed therapist. During these sessions, the therapist works with the patient to identify negative thought patterns and behaviors and develop strategies to overcome them.

One of the fundamental principles of CBT is that our thoughts and beliefs have a powerful impact on our emotions and behaviors. This principle is based on the idea that our thoughts create our reality, and by changing our thoughts and beliefs, we can change how we feel and behave in various situations. CBT also emphasizes the development of practical coping strategies that patients can use to manage their symptoms outside of therapy sessions.

Benefits of CBT

There are many benefits to using CBT to manage mental health issues. One of the main advantages is that it can be highly effective in helping patients overcome negative thought patterns and behaviors. Studies have shown that CBT can be just as effective as medication in treating conditions like anxiety and depression and more effective in the long term.

Another benefit of CBT is that it is a relatively short-term treatment option. While some other forms of therapy can take years to complete, most patients can complete a course of CBT in just a few months. This can make it a more practical option for people who are looking for a quick and effective way to manage their mental health.

CBT is also a versatile therapy that can be used to treat a variety of mental health conditions. In addition to anxiety, depression, and PTSD, CBT has been shown to be effective in treating conditions like obsessive-compulsive disorder (OCD), eating disorders, and substance abuse.

The Bottom Line

If you are struggling with mental health issues like anxiety, depression, or PTSD, CBT can effectively manage your symptoms and improve your overall well-being. By working with a licensed therapist, you can learn to identify and change negative thought patterns and behaviors, develop practical coping strategies, and achieve greater control over your emotions and behaviors.

It is important to note that CBT may not be the best option for everyone. Some people may benefit more from other types of therapy or a combination of treatments. However, CBT is definitely worth considering if you are looking for a proven and practical way to improve your mental health.

Conclusion

CBT is a powerful tool to help people overcome negative thought patterns and behaviors contributing to mental health issues. By working with a licensed therapist, patients can develop practical coping strategies and achieve greater control over their emotions and behaviors. If you are looking for a proven and practical way to improve your mental health, CBT may be the right choice for you.

Mental health issues are a common occurrence in today’s world, and they can manifest in a variety of ways. Fortunately, there are effective methods to manage these conditions, one of which is cognitive-behavioral therapy (CBT). CBT is a therapeutic approach that focuses on the connection between our thoughts, behaviors, and emotions and how changing them can positively impact our mental health.

This is hard work. You have to face things you would rather forget but in the long run. I believe you be the better for it. I know I have been.

~thank you for reading~

PTSD is Wicked Scary

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Introduction

Post-traumatic Stress Disorder (PTSD) is a mental health condition that can occur after going through or witnessing a traumatic event. PTSD can have a significant impact on a person’s daily life, relationships, and overall well-being. However, there are many effective treatments available for PTSD, that actually help. I know its scary and you probably have been through a few therapies treatments that didn’t help or made things worse. Please don’t give up. Recovery is a real possibility.

After, my diagnosis, I didn’t know what to do. I knew I didn’t want to stigmatized or labeled. So, I tried to hide it. Of course, that didn’t help, but the following are methods I used to assist in moving forward with the condition.

Psychotherapy

Psychotherapy, also known as talk therapy, is a widely used and effective treatment for PTSD. It involves speaking with a mental health professional about your thoughts, feelings, and experiences related to the traumatic event. There are several types of psychotherapy that are effective for treating PTSD, including cognitive behavioral therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR).

Cognitive behavioral therapy (CBT) is a type of therapy that helps individuals identify and change negative thought patterns and behaviors that are associated with PTSD. CBT focuses on helping the individual become more aware of the thoughts and feelings that contribute to their PTSD symptoms and teaches them how to challenge and change those thoughts and behaviors.

Eye Movement Desensitization and Reprocessing (EMDR) is another type of psychotherapy that uses eye movements to help individuals process traumatic memories and reduce the severity of PTSD symptoms. During EMDR therapy, the individual is asked to recall the traumatic event and then follow a therapist’s hand movements with their eyes. This process is believed to help the individual process and reframe the traumatic memory in a less distressing way.

Medications

Medications can also be helpful in treating PTSD symptoms. Antidepressants are commonly prescribed to individuals with PTSD. They can help reduce symptoms such as anxiety, depression, and insomnia. Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are the most commonly prescribed antidepressants for PTSD.

Other medications such as anti-anxiety medications and sleep aids may also be prescribed to individuals with PTSD. These medications can help individuals manage symptoms such as anxiety, nightmares, and sleep disturbances.

It is important to note that while medications can be helpful in managing PTSD symptoms, they should always be used in conjunction with psychotherapy.

Complementary Therapies

Complementary therapies, such as yoga, meditation, and acupuncture, can be valuable tools in managing and reducing symptoms of post-traumatic stress disorder (PTSD). While psychotherapy and medication are considered the most effective treatments, these alternative therapies can provide additional benefits to individuals struggling with PTSD.

For instance, yoga has been shown to reduce stress and anxiety, which are common symptoms of PTSD. It can also improve sleep quality and increase feelings of relaxation and well-being. Meditation, on the other hand, can help individuals develop mindfulness, which can be helpful in managing intrusive thoughts and memories associated with traumatic experiences. Similarly, acupuncture has been found to reduce symptoms of anxiety and depression, as well as improve sleep quality.

While these complementary therapies may not be as effective as psychotherapy or medication, they can be used in conjunction with other treatments to help individuals better manage their symptoms. It is important to note that these therapies should only be used under the guidance of a qualified healthcare professional and should not be used as a substitute for evidence-based treatments.

Conclusion

PTSD can be a debilitating condition, but there are many effective treatments available. Seeking help from a mental health professional is the first step towards recovery. Psychotherapy, medications, and complementary therapies are all effective treatments that can help individuals manage their symptoms and improve their overall quality of life. If you or someone you know is struggling with PTSD, do not hesitate to seek help. Remember, recovery is possible.

~thank you for reading~