In graduate school, I remember memorizing the five steps to change for a test in my counseling theories class. I can almost see the highlighted index cards in my mind now! I frequently go back to this model and these steps when working with children and adults. Change is hard work! Behaviors turn into patterns and patterns get fixed very easily.  It takes insight, dedication, and commitment to make meaningful change. We are all capable of making changes in our life. However, some behaviors and conditions are more responsive to change than others. When deciding to make changes, it is important to set realistic goals and to be honest with yourself about the time and energy you are willing to commit to change.  It is also super important to recognize that you can only make meaningful change for yourself. Because change takes insight, commitment, and dedication, you cannot change another person, so please do not waste your time trying. You will only end up frustrated! No matter how many conversations you have, articles you send, or other efforts you make, if an individual does not wish to change, they won’t. Always focus on changing and improving yourself. Let’s go over the 5 steps to change…..

1.      Pre-contemplation– This means you are not willing to accept that you have a problem or need to change. Your friends and family may call your attention to your behavior but you still feel pretty good about keeping your habits. In stage one you do not really see the need for change and are not ready to take complete ownership or responsibility for your behaviors.

2.      Contemplation– At this stage you are able to say aloud and recognize that you have a problem but you are not ready to take any action steps to make a change.  This is the stage where people say things like, “I know I need to stop smoking or I’ll get cancer someday” but then they go and buy a pack of cigarettes. In stage two you are aware of the problem and what you need to do, you just are not ready to actually do anything.

3.      Preparation/Determination– In stage three, you start to investigate. In this stage, you start to make appointments, read books, and gather information. You start to develop and consider different options to make change and set goals. You spend more time thinking about the behavior you want to change and how you are going to do it. Stage three is when you start taking baby steps toward action.

4.      Action– In stage four you are actually doing new behaviors and you stop doing old behaviors. In this stage, you may be using replacement behaviors and relying heavily on good old fashion willpower to achieve your goals. If your goal is to lose weight and you are in stage four, you are eating a new more healthy diet, going to the gym, drinking more water, and getting lots of sleep. You may have even started to see some results.

5.      Maintenance– In stage five you are frequently using your new skills, thinking, and behaviors to maintain your change. There is a risk of relapse at this stage and some people go back to the problem behavior.  That is okay, you just go through the steps again.  Once you get to step five you will absolutely see results and feel like you have achieved your goal. Your loved ones will also notice that you have made a change.

What behaviors do you want to change and what step are you in????????

Posted on by karahmolesevich | Comments Off on Everything You Need to Know About Change……
Photo by Ann Nekr on

Our physical health can affect our mental health in so many ways.  My dad was recently in a very serious car accident and suffered a severe neck injury, so in addition to my counseling and psychology jobs, I have taken up nursing on the side! As my dad adjusts to his “new normal”, I have been trying to help with encouraging him to stay positive and to use some psychological techniques to keep his spirits up and to encourage both physical and emotional healing.  I wanted to write this article because I also have clients who struggle with anxiety and depression due to illness and injuries.  Being sick or hurt is scary and can evoke so many emotions.  Here are some tips that I have been using as “Nurse Karah” these past few days that you can try if you are struggling with physical pain, illness or injuries……

You can control very little that happens to you in life but one thing that you can always control is how you react:  You can always control your thoughts and your reactions. Even though it is extremely challenging when you are faced with tragic news or physical limitations, you can still decide to focus on the positive and use positive self-talk about the situation. Remind yourself of the facts, be hopeful, and focus on the probable outcome.  Avoid catastrophizing and negative thinking. Be willing to try and listen to what your health care providers say. 

Practice positive affirmations:  “I can do this”, “I am strong”, “I can recover”, “I’m not alone”, “I have support”.

Use visualization strategies: Visualizing and manifesting a goal are powerful tools that we use in therapy. Set a realistic goal for your recovery and then visualize yourself healing and achieving that goal. Close your eyes and picture a healthy and happy you in a few months. Picture the injured part of your body healing. Do this for five minutes each day.

Remind yourself of what you still have or can do:  We all have so many talents and gifts that when we are sick or have physical limitations, it is very easy to focus only on that. Make a list of the things that you still can do and try to do things that bring you joy.

Be mindful:  Try to stay in the moment and not worry about the future or be stuck in the past. Even though you may be in pain, try to stay present. Use your senses to explore what is going on in your environment. Notice the little things that are going on today. Try your best to live in the moment and not worry about the past or the future. If you start worrying, remind yourself to come back to the present. Try to meditate for a few minutes each day and if you can, take some deep breaths. 

Reflect on your support system:  One of the beautiful things about a health crisis is that you realize how great your friends, family, neighbors, co-workers, and even strangers can be. This is a good time to reflect on the beautiful qualities of humanity and how many people love and support you. Do not worry about being a burden to others. Do not be afraid to ask for help or receive help when you need it.

Practice gratitude: Each day name or write down five things that you are grateful for or that bring you joy. Your dog, a good cup of tea, a nice sunset, that squirrel on your porch, a funny commercial on television, etc. can all make you smile. Each day there is so much good that surrounds us. Focus and learn to value the small stuff. When you are sick or hurting this is challenging, but if you practice this daily it will make a difference in your mood.

Laugh and smile: There is research about this. Laughing and smiling release chemicals that will boost your mood. Even if nothing is funny, fake it and laugh!

Talk about your feelings: Name and state how you feel multiple times a day. Just do not judge or criticize yourself for your feelings. It is normal and anticipated to feel angry, sad, anxious, depressed or scared if you are sick. Comfort yourself with your self-talk. Tell yourself it is okay to have these feelings and that you are sorry you are suffering.  In addition, find a trusted friend or family member to talk to about your illness. Try writing about your feelings, do not keep them inside. If you do not have a therapist, you may want to consider finding one. If you are too sick to go to counseling, many therapists offer telehealth options.

Do not Google your illness!: Ask the doctors who are treating you questions about your condition, treatment, and prognosis.  Anyone can publish anything on the internet and not all information is correct or applies to you.  Googling information about your medical diagnosis can produce unnecessary anxiety, fear, and worry. Only a physician can diagnosis and treat you, you cannot diagnose or treat yourself, so do not try.

Lean on your higher power:  Pray, talk to your pastor, ask a Saint to intervene on your behalf, go to church, mosque, or temple, and ask others to pray for you.  Whatever healing rituals, services, or energies you believe in, now is the time to practice them. Try to ask your higher power for peace, healing, acceptance, courage, strength, and patients.

Find a support group: There are so many support groups online and in person to help people and families struggling with illness and injuries. Sometimes people who are in your exact situation understand and can support you best. Do not hesitate to join a support group, most are free. If you cannot find one, ask to talk to a hospital social worker for help.

Find what soothes you:  Think about what makes you feel calm and peaceful. This can be classical music, watching funny movies, petting your dog, journaling, knitting, or crossword puzzles. Try to do something soothing for yourself each day. You deserve to be kind and take care of yourself daily, and especially when you are sick.

Be smart about caffeine, nicotine, alcohol and drug use: Many people use substances to cope with bad news and physical pain. Once you come down from the high, you will probably feel worse. I am not a physician, but many of these substances probably will not help your medical condition. If you are sick, please talk to your doctor prior to using any of these substances. Try to find healthy ways to manage your stress and emotions.

Be patient and accept where you are at: This is easier said than done. Illness can require multiple treatments and surgeries and recovery can be long. Take things one day at a time. Frequently reflect on any progress you made, no matter how small. Celebrate small victories and try your best to stay positive. Try to find peace with your current situation and accept your condition or diagnosis.  Suffering is an unfortunate part of life but often provides us with an opportunity to grow spiritually and emotionally. 

Wishing you and your loved ones the best as you recover and manage your illness.

Posted on by karahmolesevich | Comments Off on Keeping Ourselves Healthy

You do not have to be a counselor, psychologist, or therapist to give good advice that can help inspire others to grow and to heal. I borrow bits of wisdom that I hear from all over the place. I tend to remember and use quotes when working with children and adults from an eclectic blend of people: actors, athletes, designers, musicians, many I find on Instagram. I am not even ashamed to say that I have found very useful and healing advice from a few of the Real Housewives on Bravo that I have shared with my clients. Here is a list of sayings and quotes to ponder about self-compassion, positivity, and healing from a wise and influential diverse group without a background in psychology. The first one is my favorite!

“Give the girl the right shoes and she can conquer the world.” Marilyn Monroe

“Don’t spend time beating on a wall, hoping to transform it into a door.” Coco Chanel

“Turn your wounds into wisdom.” Oprah Winfrey

“The most important relationship you have in life is the relationship you have with yourself.”  Diane von Furstenberg

“Sometimes good things fall apart so better things can fall together.” Marilyn Monroe

“No one but ourselves can free our minds.” Bob Marley

“You really have to love yourself to get anything done in this world.” Lucille Ball

The worst loneliness is to not be comfortable with yourself.”  Mark Twain

“Your self-worth is determined by you. You don’t have to depend on someone telling you, who you are.” Beyonce

 “In order to be irreplaceable one must always be different.” Coco Chanel

“I don’t think of all the misery but of the beauty that still remains.” Anne Frank

“It’s not how much you have that makes people look up to you, it’s who you are.” Elvis Presley

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“You miss 100 percent of the shots you never take.” Wayne Gretzky

“The only failure is not to try.” George Clooney

Posted on by karahmolesevich | Comments Off on Karah’s Favorite Inspirational Quotes:

Making the world a better place, helping others, and being generous are beautiful and wonderful traits. I truly believe that our purpose on Earth has a lot to do with that above list. However, I also believe that the extremes of anything, even goodness, can turn into a bad thing.  Being a “People-pleaser”, “Care-taker” or “Peace-maker” unfortunately can lead to big problems if you do not have healthy boundaries in place and if you are engaging in these behaviors for the wrong reasons. It is never healthy or okay to help others when that helping results in harming yourself or them.  Do any of the below items resonate with you?????

·        Caring about me  or taking care of myself is selfish or wrong

·        I only feel good if I am doing good for others

·        I’ll lie to help or cover for someone

·        I hate rejection and need others to accept and validate me

·        I take the blame when it isn’t my fault so the problem goes away

·        I don’t share my opinions or ideas to avoid making others upset

·        I avoid confrontations at all cost

·        I put 99% of the effort into my relationships

·        I never stand up for myself or tell others “no”

·        I always put myself last

·        I bend over backwards to help people

·        I try to fix people and help them to change

·        I put more effort into solving my loved-ones’ problems than they do

·        I apologize even if I haven’t done anything wrong

·        I let people who repeatedly hurt me stay in my life

·        I allow people to take advantage of me financially, emotionally, or physically

·        I feel guilty if I can’t help someone

·        I don’t deserve nice things or love

 If any of the above hit home, then it is time to look at your values, limits, and boundaries. It is good to be kind, but what are your motives? Why are you engaging in these behaviors and what do you get out of them? Don’t say “I don’t know“, because deep down inside you do know!  Be honest with yourself, why are you doing these things? Do you think your behaviors are healthy?

 I know these can be tough questions to answer. Humans engage in all behavior either to gain/receive something or to avoid/escape something. Everything you do at the end of the day is about you and your people-pleasing behavior is ultimately about you too! Many times, we engage in the above behaviors to relieve anxiety, establish control, to avoid guilt, to escape discomfort, or due to having a low self-esteem or being insecure. Many of us have learned these behaviors in childhood.  Often when we engage in “people-pleasing” we open ourselves up to manipulation, abuse, and enabling others.  Sometimes when we try to help too much, we end up hurting ourselves and others.

Don’t get me wrong, it is still wonderful to be helpful, thoughtful, and giving but in moderation and with the right intentions. If you tend to people-please or care-take set boundaries and limits to your giving and helping.  Also, make sure you are giving to yourself too! You are responsible for taking good care of yourself first, no matter what is going on in your world.  Self-care, self-compassion, and time to relax are extremely important to your physical, mental and spiritual health. Another good point to remember is that the only person you can change, heal or fix is YOU! Take time to get to know yourself and identify your strengths and what you would like to improve, then develop a plan to people- please, care- take and peace-make with yourself! Here are some tips to start:

·        Let the people in your life know that you are working on setting boundaries and that you are going to be trying to change your “people-pleasing” so they are prepared.

·         Do something nice for yourself each day- maybe a $5 coffee or smoothie treat, listen to music you like when driving, watch something that you want on television, take a hot bath. Do something every day to take care of you. You deserve it!

·        Take time each day to relax: a 15 minute walk, meditation, reading, deep breathing or whatever makes you feel calm.

·        Practice saying “no” and then pay attention to how you feel after, tell yourself it is okay to set limits and say “no”. It may not feel good at first, but you can learn that it is okay to say “no”.

·        When you say no, keep it short. Try these phrases: “I am sorry I can’t”, “If I could, I would but I can’t”, “No, thank you”, “I am not available”.  Then, walk away. This takes practice but you do not need to explain why you are saying no.

·        Set a budget and make schedules to manage money, time, and responsibilities, make sure you are being fair to you. When you reach your time or money limit, STOP!

·        Volunteer for charities or organizations that are not associated with family or friends so you can detach easily from these responsibilities. If you enjoy helping, try to help people who you do not have relationships with.

·        Practice expressing your feelings and opinions with people you feel safest with first.

·        Practice positive self-talk and affirmations. Remind yourself that you are worthy and deserve kindness, love, and beautiful things.

Photo by Valeriia Miller on
Posted on by karahmolesevich | Comments Off on A Message for People-Pleasers and Care-Takers…… STOP IT!

We are all so busy and rushed that we often tend to put ourselves and our needs last.  Life can be hectic but practicing self-care is necessary to maintain good mental health. If you think your schedule is already jam- packed, try some of these easy ways to practice self-care:

Take a five-minute fresh air break

Listen to a playlist of your favorite songs on your drive to work

Buy yourself a tasty treat; life is too short not to eat a cookie!

Stand up and stretch

Wear your favorite color, comfy shoes, or a warm sweater today

Light your favorite scented candle at home

Watch the sunrise or sunset, or count the stars at night 

Sing in the shower

Dance in the kitchen

Smile at strangers (even if you are wearing a mask your eyes can smile too!)

Wrap up with a fuzzy blanket on the couch or keep slippers under your desk

Pet your dog or cat

Savor your coffee or tea in the morning

Drink and eat slowly

Park further away and take the stairs at work

Laugh at your co-worker’s jokes, even if they aren’t that funny!

Scroll through your phone and look at your favorite photos of family and friends

Compliment yourself and say positive affirmations

Take a technology break

Text an old friend

Pay it forward; buy someone a coffee or do a good deed

Posted on by karahmolesevich | Comments Off on No Time for Self-Care?

We all naturally look for ways to cope with our problems, hence the term “coping skills”. Some coping skills are healthy, positive, and help us get through difficult times. Unfortunately, some coping skills are maladaptive, meaning they are bad for us. Especially during the pandemic, we are all looking for ways to get through challenges at work and at home. Take a look at the list of healthy or “adaptive” coping skills and maladaptive coping skills. If you see one of your go to coping strategies on the maladaptive side, try to replace it with one from the healthy coping skills list!

Maladaptive Coping Skills vs. Healthy Coping Skills

Eating junk food
Eating healthy snacks: nuts, fruits, and vegetables

Drinking alcohol
Drinking tea, coffee, water or fresh juice

Screaming at the dog
Taking the dog for a walk

Obsessing over things you can’t change
Making small changes to things you can

Beating yourself up with words
Showing yourself compassion with words

Biting your nails
Getting your nails done as a treat

Sleeping too much
Waking up early to exercise

Online shopping
Organizing your clothes to donate old stuff

Blaming others
Taking responsibility

Punching the wall
Squeezing a stress ball

Overextending yourself
Setting healthy boundaries

Worrying about what may happen in the
Practicing mindfulness

Picking at your skin
Adult coloring books, journaling or drawing

Hanging around complainers
Spending time with positive peopled

Staying busy to push away feelings
Accepting feelings, knowing they will pass

Posted on by karahmolesevich | Comments Off on Maladaptive Coping Skills
Photo by Pixabay on

Okay, we do not mean that literally. This is not information regarding food or dietary concerns rather, what messages are you feeding your brain with your self-talk? What are the automatic thoughts that you are saying to yourself? Take note of your self-talk and you might be surprised by the thoughts that just pop into your head. These automatic thoughts can be very powerful and lead to how we react and feel. If you happen to feed yourself negative thoughts, consider the negative cycle or steps that can result.

  1. 1)  Negative thought
  2. 2)  Create doubts worries
  3. 3)  Produce unpleasant feelings
  4. 4)  Make you feel sad, depressed, anxious and uptight
  5. 5)  Affect what you do
  6. 6)  Feel disinterested and unmotivated
  7. 7)  Confirm your failure (and back to #1)

Sounds a bit familiar, doesn’t it? Well, the good news is that it doesn’t need to continue. We challenge you each to PAY ATTENTION to your thinking!! You can break the negative thought cycle and change to a positive thought cycle. Once you know what you are telling yourself, you can counter think those nasty thoughts. Try not to get so distracted by the world and what is going on around you. Pay attention to what you are telling yourself and show yourself kindness and compassion with your internal dialogue.

So what do you do with these negative thoughts once you identify them? First, remember, a thought is just a thought. You have the power to dismiss it or continue thinking negatively – It truly is your choice. Here are some strategies:

  1. 1)  Perhaps, you note the negative thought without self-judgement and imagine it floating away from your mind. Picture yourself holding a balloon with the negative thought inside and imagine yourself releasing the balloon and watching it float away.
  2. 2)  Perhaps, you recognize that you just catastrophized something and notice the absurdity of the thought- (What are the chances of this happening to me? What is the worst thing that can happen to me in this situation?) Ask yourself if your thoughts are rational or irrational.
  3. 3)  Perhaps, you find yourself labeling: Instead of saying, “I made a mistake,” you tell yourself, “I’m such an idiot.” Take a deep breath and speak kindly to yourself – Gently, correct your error, if you made one. Everyone makes mistakes and that is okay!

So, PAY ATTENTION to your thinking and make the choice to feed yourself healthy thinking. Feed yourself good healthy positive thoughts and the throw the negative ones into the garbage!

Stay calm and breathe deeply, Suzanne and Karah

Posted on by karahmolesevich | Comments Off on What are You Feeding Yourself?
Photo by Kat Jayne on

October is Domestic Violence Month- What is domestic violence?  You may be surprised to see what experts consider to be examples of domestic abuse and violence……

Physical Abuse– Hitting, punching, slapping, throwing objects, pushing, shoving, kicking, posturing, hair pulling, confinement, restraining, biting, restricting movement, forcing medication or food on a person  or withholding it.

Emotional Abuse– Manipulation, gas lighting, passive aggressive behavior, silent treatment, shaming, blaming, scapegoating, humiliation, punishing, controlling, social isolation, dismissing your opinions and needs, ignoring, unreasonable demands, nitpicking, mood swings, exaggerating flaws, intimidation.

Verbal Abuse– Screaming, cursing, name calling, backhanded compliments, sarcasm, offensive jokes, ordering, verbal rages, lying, threats, constant undermining and interrupting, talking down to, unwarranted accusations, constant criticism.

Sexual Abuse– Using physical force, unwanted sexual advances and comments, child molestation, statutory rape, incest, sexual assault, date rape, having sex with an intoxicated person, cheating and infidelity.

All of the above examples are signs of domestic abuse and violence. Domestic violence affects all social classes, cultures, races, and religions. . The elderly, the disabled, men, women, and children can be victims of domestic violence. There are many forms of domestic violence and abuse.  You do not need to get a black eye to be a victim of domestic violence. Words do damage too. Domestic violence is always wrong and is always damaging. If you or a loved one need support contact the National Domestic Violence Hotline at 1-800-799-7233 or  Domestic Violence Services of Lancaster County at (717) 299-9677. These services are open 24 hours a day, 7 days a week.  You can also call 911 in the case of an emergency.  The therapists at Morning Star would be happy to help you process your concerns and experiences related to domestic violence. Please do not stay silent; we are here to support you and to help you heal.

Posted on by karahmolesevich | Comments Off on October is Domestic Violence Month

How to become more positive and see the glass half-full and not half empty?

·        A GRATITUDE JOURNAL- write down five things that make you happy each day. You can then go back and see all the good things that happen to you daily when you are having a tough time.

·        SAY THANK YOU- Try to say “thank you” to 5 people daily. Do this with a smile on your face. You can thank the cashier, the person who holds the door open for you, your spouse, your boss, anyone.

·        PRACTICE AFFIRMATIONS-   Start with “I am”… ( then fill in the blank with your talents and positive traits) Try looking in the mirror and say these aloud or journal them.

·        PRACTICE MINDFULNESS – Focus on the present and don’t stress about the past or the future

·        EXERCISE- Get out and moving to release all of those feel good chemicals in your body.

·        VOLUNTEER- Giving back is a great way to help your community and makes you feel grateful for what you have.

·        BLOCK NEGATIVE THOUGHTS- When you start ruminating and focusing on the bad, block those thoughts! Visualize a referee blowing his whistle, a stop sign, or anything that indicates for you to knock it off as soon as those negative thoughts enter your mind. Sometimes a change of scenery helps: stand up, go outside, or go to another room.

·        RELAX- Rest can be very productive. Try to schedule a few minutes each day to just relax, breathe and be calm. It is easy to be negative if you feel stressed and if your schedule is packed.

·        LEAN ON YOUR HIGHER POWER- Pray, go to church, meditate and explore your faith. Believing in something bigger than yourself will give you peace and make you more positive. It is also comforting and soothing. 

·        START YOUR DAY IN A POSITIVE WAY- Do something that makes you feel good first thing in the morning: have a cup of tea, do some push-ups, call your mom, or walk your dog. Get out of bed on the right side!

·        LAUGH AND SMILE- With positive thinking, you can fake it until you make it. Practice laughing and smiling. Your body releases chemicals when you laugh and smile that make you feel good.

·        FIND POSITIVE FRIENDS- Surround yourself with people who have good attitudes. It will rub off on you! Avoid complainers and nasty people as much as you can.

·        PRACTICE POSITIVE SELF TALK- Change “I can’t” or “I won’t” to…. “I can” and “I will”. Do not say mean things to yourself. Show yourself compassion and kindness with your thoughts and your words.

One of the few things that we can control in life is our attitude. At times, it seems impossible, but we can decide to be positive. It is your choice if you see the glass half-empty or half- full. Practice these suggestions and you will start to see the glass half- full soon!

Posted on by karahmolesevich | Comments Off on Creating a More Positive Mindset
Adobe Stock Image

Diversity is one of Lancaster County’s greatest strengths and treasures, and the Latino population has shaped and contributed to our communities in so many ways.  Take time this month to learn about and appreciate the many countries, cultures, and languages from Latin America and Spain. Learning about Hispanic heritage can also benefit your mental health and you as a person!

Learn Spanish– It helps with cognition, memory, and will expand your social circle.

Get to know your Latino neighbors– It will help broaden your horizons and make you more open and understanding. You will see how much you have in common too. 

Eat Latin food– Food brings people together and in Lancaster County, you can enjoy Colombian, Peruvian, Dominican, Puerto Rican, Cuban, Mexican and Spanish cuisines.

Listen to Latin music– Music can calm you down and lift you up. Listening to music can be a great way to get in touch with emotions. It also gets you up and moving! Music in Spanish is popular all over the world, and there are so many genres to explore.  Listen to salsa, merengue, vallenato, tango, bachata, ranchera, cumbia, flamenco or reggaeton.

Appreciate Art– Art is another way to get in touch with your emotions and observing art is an opportunity to practice mindfulness. There are many excellent local Latin artists in Lancaster County and you can also Google and learn about some of the internationally acclaimed Hispanic artists such as Frida  Kahlo, Diego Rivera, Pablo Picasso, Salvador Dali, Fernando Botero, Wilfredo Lam, and Cundo Bermúdez.

Learn about Latin History-  Did you know a large part of our country was once part of Mexico? The history of the conquest of the Americas, the Cuban Missile Crisis, and many of the wars and political movements in Latin America directly have shaped the United States. Learning from the past is a great way to spark change and avoid repeating mistakes. It also can make you grateful and appreciative.

Adobe Stock Image

Octubre es el mes de la herencia hispana, aprovecha de la diversidad y los beneficios para la salud mental.

La diversidad es una de las fortalezas más grandes del condado de Lancaster y la población latina ha formado y contribuido a nuestras comunidades de muchas maneras. Tómate tiempo este mes para aprender y valorar los países, las culturas y los idiomas de América Latina y España.  ¡Aprender sobre la herencia hispana te puede beneficiar como persona y tu salud mental!

Aprende español– Ayuda a la cognición, la memoria y expandir tu círculo social.

Conoce a tus vecinos latinos–  Ampliará tus horizontes y te hará una persona más abierta y comprensiva. También verás que tienen mucho en común.

Come comida latina– La comida sirve para unir a la gente y en el condado de Lancaster, puedes aprovechar de comida: colombiana, peruana, dominicana, cubana, mexicana y española.

Escucha música latina– La música te puede calmar y te puede subir el ánimo. Escuchar música es una buena opción para conectarte con tus sentimientos. ¡También te ayuda a moverte!  La música en español es popular alrededor del mundo y hay muchos géneros para gozar. Escucha salsa, merengue, vallenato, tango, bachata, ranchera, cumbia, flamenco o reggaetón.

Aprecia el arte- El arte es otra fuente para conectarte con tus emociones y observar arte es una oportunidad para practicar la atención plena. Hay excelentes artistas locales en el condado de Lancaster, pero también puedes investigar por Google y aprender sobre los artistas hispanos reconocidos internacionalmente como Frida Kahlo, Diego Rivera, Pablo Picasso, Salvador Dalí, Fernando Botero, Wilfredo Lam y Cundo Bermúdez.

Aprende sobre la historia latina– ¿Sabías que una gran parte de nuestro país antes era territorio mexicano? La historia sobre la conquista de las Américas, la crisis de los misiles de Cuba y muchas guerras y muchos movimientos políticos en América Latina han impactado los Estados Unidos. Aprender del pasado nos ayuda a cambiar y a evitar cometer los mismos errores. También te puede hacer una persona más agradecida.

Therapist Karah during her work in the Dominican Republic

Posted on by karahmolesevich | Comments Off on October is Hispanic Heritage Month- Embracing Diversity and Mental Health