When we become upset at someone, it can be easy to let yourself and the argument get escalated. 


When this happens, the focus becomes on your anger and how you want to be right. 

The focus needs to be on how much you love and care for your loved one. 

So- the next time that you get upset at someone that you deeply care about, try the following:  

Walk away for a couple minutes to take some deep breaths if you are too upset to talk. BUT FIRST--------
TELL the person that you are upset with that you need to walk away a few minutes to cool down and that you will be right back to work things out.

Let them know that you are listening to them. Use body language that shows them that you are listening to them.

Reflect back to them what you heard them telling you. An example is "Let me see if I am hearing you correctly. You do not like it when I leave food out on the counter. Is that right?"

Reflect to them how they might be feeling due to them being upset. An example may be: "That must be frustrating for you."

When you state your side and feelings, use "I" statements-- such as "I feel sad when I do not get to spend time with you."  DO NOT say things like: You made me feel........You made me late......... etc.

Apologize for your contribution!

Identify possible solutions and compromise!
 

 

 By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays  

Be flexible! 

Be open to compromising. 

Have a teachable mind. 


Open your heart.  

Things may not be as they seem. Further, your opinion may change once you learn more information about something or someone.  


When we keep an open mind, we are able to explore life more and to grow as a person.

If we do not do anything different, nothing changes.

 By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays  

I have met a lot of people who are not happy with themselves. They tend to blame their past, their circumstances, their families, and so on for their misery.


The fact is that most of have trials in life at one time or another. We are still able to choose how we respond to these trials and difficulties. 

We can choose choose joy and choose to make the most of what we are in control in. While doing so---- we have the freedom and choice to BE OURSELVES!

Don't lose sight of who you are due to mistakes, people, trials, etc.

Be what makes YOU who YOU are with YOUR own values and embrace who YOU are!   
 

 “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
― Ralph Waldo Emerson

 “Never dull your shine for somebody else.”
― Tyra Banks

 “Find out who you are and do it on purpose.”
― Dolly Parton

 “You are not stuck where you are unless you decide to be.”
― Wayne W. Dyer

 “We must not allow other people’s limited perceptions to define us.”
― Virginia Satir

                     By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays   

 

What are your passions? 

Do you pursue them or do you go through life just existing?





Make this be the year that you LIVE INTENTIONALLY and WITH PURPOSE! 

Ask yourself what you would like to accomplish in specific areas of your life and then make a plan! Have your plan include small steps to make the first move in each category toward LIVING ON PURPOSE! 

Create a vision board and cut out pictures of your aspirations!  

Place this board where you can see it often and envision it in your mind every day!

 By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays  

 

Valentine’s Day has come and went. 

However, it is never too late to think and plan for next year! 

Considering giving dark chocolate to your loved ones.




Here are some health benefits of dark chocolate:

Lowers Blood Pressure

Cocoa’s polyphenols is flavanol, which stimulates the production of nitric oxide (NO), a vital signaling molecule. When it is produced in the arteries, NO acts as a vasodilator, which relaxing the arteries and causing them to open up, thus bringing down blood pressure! 

Improves Insulin Sensitivity. 

Italian researchers have published results of a study demonstrating that one of the health benefits of dark chocolate is it significantly improved markers of insulin sensitivity. It is able to reduce fasting insulin and glucose levels, as well as insulin and glucose responses to the glucose tolerance test. 

Mediates Inflammation.

Inflammation is a major factor in heart disease, diabetes, cancer, Alzheimer’s disease, and much more. The cocoa flavanols in dark chocolate have been shown to reduce inflammation. They do this by minimizing blood concentrations of 5-lipoxygenase (5-LO), which is a enzyme in the synthesis of leukotrienes- which is the active compound regarding inflammation.

Raises Protective HDL Cholesterol.

Though it has saturated fat content can get someone to think twice about health benefits, most of that fat is stearic acid, which, unlike other saturated fats, does not have any adverse effects on cholesterol levels. Moreover, dark chocolate actually appears to raise HDL cholesterol, while having no effect on LDL cholesterol. 

Helps You Lose Weight.

Dark chocolate contains caffeine, theophylline, and theobromine which belong to a groups of compounds that actually burn fat! Also, cocoa can assist to suppress your appetite and boosts your sense of well-being.

Reduces Stroke Risk in Women.

A study published in the Journal of the American College of Cardiology showed that a benefit of dark chocolate was that it prevents strokes in women. Studies have shown that women with the highest chocolate consumption were 20 percent less likely to suffer a stroke then other women. The reason stated was that cocoa in chocolate contains flavonoids which act as antioxidants in the body which helps LDL cholesterol from oxidizing and contributing to strokes.

Choose high-quality dark chocolate that contains 70 percent cocoa or more.

Unsweetened dark chocolate is bitter and even if it is sweetened, it can also be bitter. It is something you may have to get used to. 

Shop around for a brand you like. Because of its fat and sugar content, dark chocolate is high in calories, so don’t go overboard—

AND SO--- eat it in place of, rather than in addition to, other foods or snacks.

                              Reference- Dr. Julian Whitaker

                         By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays   

 

New Free monthly support groups/ classes for: 

Post Traumatic Stress Disorder (PTSD), abuse, and Trauma 

Post Traumatic Stress Disorder (PTSD) is a mental health disorder in which is the result of experiencing a trauma in some way in your life. 

As a result, you may experience such symptoms as anxiety/ panic disorder, obsession compulsion disorder, and more. 

Groups are on-going monthly and open-group

Where: Michael Loftis LCSW Counseling

2670 Memorial Blvd, Suite E., Murfreesboro, TN 37129

When: Every 2nd Saturday morning of each month 

Time: 10:00am - 11:30 am,  

Led by Diane Gammon MS

Contact Diane by calling or texting (615) 556-8406 or email her at Diane@LivingWithHopeCounseling.com to register 

    By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays  

 

FREE Miscarriage and Infant Loss Support Group This Tuesday at 7pm

  

Finding Hope in Miscarriage, Infant Loss, Stillbirth, and Grief

FREE Support Groups

For anyone who has suffered such a loss or has been affected by a loss due to miscarriage/ stillborn/ infant loss 

Groups are on-going monthly and open-group

Led by Diane Gammon, Clinical Mental Health Counselor

(Diane is under the clinical supervision of Michael Loftis L.C.S.W. as she pursues professional licensure as a LPC-MHSP.)

Where:

Michael Loftis LCSW Individual and Family Counseling      

       2670 Memorial Blvd, Suite E., Murfreesboro, TN 37129

When: Every 3^rd Tuesday of each month

Time: 7:00pm - 8:30pm

Contact Diane Gammon by calling or texting (615) 556-8406 or email Diane at Diane@LivingWithHopeCounseling.com. 

for information or to register 

By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays   

 

Love Yourself!........ by demonstrating better self-care habits!

Try to make this be the year in which you will begin to make small changes toward better health habits! 

Chose one area in your life and make a small change toward changing something to be more of a healthy habit! 

It can be as simple as drinking more water!

Treasure Your Mental and Physical Health! 


                     By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays   

 

The Fruit of the Holy Spirit is a biblical term that sums up nine attributes of a Christian life according to Paul in his Letter to the Galatians "But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control." Galatians 5:22-23.
 

Its takes a strong person to be gentle. 

Be the bigger and stronger person and be gentle in your life with others 

.........with your words and actions. 

 By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays  

 

Many of us have had our thought process to be that we need to "Diet" to loose weight in order to be healthy. 

The problem is that many of us do this the wrong way. We either starve ourselves or only focus on eating "DIET" foods.  

Diet foods and foods that are lower in sugar or fat are often extremely unhealthy for our bodies.

Getting healthy is about making wise nutritional choices in our diet as well as implementing a new healthy lifestyle that includes:

drinking water, getting plenty of rest, getting sunshine and fresh air, getting regular exercise, having a spiritual life, and guarding our minds and bodies.
 

Treasure your physical and mental health and create a new healthy lifestyle!  

            By Diane Gammon M.S. Clinical Mental Health Counselor

Now open Tuesdays, Fridays, and Saturdays