How to Master Positive Self Talk


Mentally healthy people have quite a few traits in common - masters of positive self-talk is right at the top of the list. 

Ready to change the conversation with yourself? Great news, you're in the right place.

Success Comes From Doing

Wanting to feel better is a choice. You know yourself best. You know what activities make you happy. So what are you waiting for? Go out and do them!

Challenges Are Opportunities

No one ever said life was easy or fair. But it's not just on you. We all have bad days full of challenges and obstacles.

You can either feel bad about it. 

Or do what you can to turn this negative into a positive. 

We All Make Mistakes

Now, this may sound cliché - but it's true. Everybody makes mistakes.

And mistakes are not a bad thing. In fact, they are one of the best ways to learn.

You can read about something day in and day out, but it isn't until you actually go out there and practice, that you learn. 

The biggest opportunity of your life might be just a mistake or two away. Learn More

Posted on July 1, 2019 .

How to Heal After a Breakup


Going through a breakup is painful - any loss is.

All you want is to get back to your old self and feel "normal" again.

Your feelings are not facts. You can retrain your brain. You can control your emotions. Just keep on reading. 

Listen to Your Voice

If you aren't careful, your negative thoughts can play tricks on you and intensity your pain. 

Our mind is a powerful thing, and can twist our reality. 

Let's say you keep thinking to yourself the breakup was entirely your fault. Sooner or later you will start to believe it.

One of the best things you can do to heal is to challenge your thoughts. 

Is this true? Am I sure? Where's the proof? 

Focus on Growth

When one door closes another one opens.

Breakups are the perfect opportunity to practice self-growth and strive to become the best version of you. 

Although it may not feel like it right now, things will get better. 

This pain is only temporary. Now that you know what you want, you can go get it!

Self Compassion

If you want to heal, you have to show yourself some self-compassion. 

Use the same language you would with your best friend. 

You have the power to keep your thoughts a judgment-free zone. Learn More

Posted on July 1, 2019 .

Looking For Happiness?


Pull out your map, the quest to finding happiness starts today. 

Know Something Positive is Waiting For You

What's around the corner is a mystery. 

If you want to be happy, you have to remind yourself that something positive is waiting for you. 

You can either wait for that corner to show up, or go out and find it!

Surround Yourself with Happy People

Happiness is contagious!

Whether you realize it or not, the people you surround yourself with have a huge impact on your mindset and overall happiness. 

When was the last time you spent the afternoon with a positive and upbeat friend? It may be time to give them a call.

Remember Positive Memories

You wouldn't be the person you are today without overcoming all those obstacles. You know which ones! 

Sure, going through the situation may not have been fun at the time.

But think back to how you felt when you finally overcame it. Pretty proud right?

Overcoming challenges builds resiliency, increases confidence, and can change your life for the better.  

Come on, let’s take a stroll down memory lane. Learn More

Posted on July 1, 2019 .

Most People With Social Anxiety Crave These Things


Just because you have social anxiety, doesn't mean you don't crave connection, growth, or confidence. Sound interesting? All you have to do is keep on reading. 


Relationships are such an important part of life. They give us meaning, a sense of security and happiness. 

It’s completely normal to feel uncomfortable when trying to meet new people. But the more you practice, the easier it'll become. 


Personal growth is the recipe to a better and happier you. By reading this article, you’re already one step in the right direction. 


Confidence isn't something that develops overnight. It takes time, dedication and bravery.

Those of us with social anxiety, often want to appear confident in social situations.

Every single social interaction is the perfect opportunity to practice. 

Make small talk with your sales associate. Ask a stranger for directions. Practice makes perfect. Learn More

Posted on July 1, 2019 .

Here’s Why Trees Make Us Happy


If you're looking for a quick and easy way to de-stress, try spending more time in nature surrounded by trees. It can be very therapeutic. 

Trees Improve Your Health

It’s about time to add trees to your gratitude list. 

Not only do they release oxygen, but they also have the power to improve your health. 

Studies show that spending time in forests can improve our immune system and heart health.

An apple (and a tree) a day keeps the doctor away. 

Trees Make Us More Generous and Trusting

Think this sounds too good to be true? Well, just listen to this experiment.

One group of university students were instructed to look at a building for one minute.

While the other group of students were asked to look at a group of eucalyptus trees for one minute.

The group who studied the trees felt awe and a sense of wonder. 

I think we can all agree, that was a minute well spent. 

No Act Is Too Small

Being around trees isn't an all or nothing activity.

So, camping or hiking may not be for you - and that’s okay!

Visit the park over lunch. Look out the window throughout the day. Plant a tree in your yard. 

Thank you trees! Learn More

Posted on July 1, 2019 .

The Secrets to Successfully Developing Your Child's Confidence


As a parent, of course, you want your kids to be confident.

The thing is, getting started can be a little tricky. There's no set in stone rule book. However, there are quite a few techniques that can work wonders on your child's self-esteem and confidence. 

Help Them Say Goodbye to Self Judgment

Sometimes once a negative thought enters our mind, we just can’t seem to part ways with it. 

Sound familiar? No need to worry. 

This is where mindfulness comes into the picture. 

Mindfulness is all about focusing on the present moment. 

Think your child is too young to practice mindfulness? 

Think again... 

Studies show that preschool aged children who practice mindfulness have decreased stress levels. 


Did you know kids as young as 3 years old can feel compassion?

Yup, it's true.

The world is their classroom. 

Your kids look up to you. Your everyday words and actions impact them more than you may think. One of the best ways to teach them compassion it to show it to them regularly. 

It’s officially time to say goodbye to the question “Am I good enough?” Learn More

Posted on July 1, 2019 .

Our next 12 week Fall group is starting soon!

Emotional and Binge Eating Group

AIH front.jpg

Dates: August 27th - November 26th, Tuesdays 6-7:30pm

Are you:

Tired of trying to control your thoughts about food and eating?

Unhappy with binges, yoyo dieting, negative self talk and self loathing?

Struggling with stress, anxiety or boredom and trying to quiet it with food?

Ready to heal yourself from the INSIDE out and feel confident?

Wanting to think differently and overcome sabotaging thoughts?

If you have answered yes to any of these questions, then the Am I Hungry? (AIH) group is for you.

AIH is a data driven, mindful approach to eliminate the pain of constant dieting, self loathing and binge or emotional eating.

The comprehensive Am I Hungry?® Mindful Eating for Binge Eating Program is a clinically proven treatment that has been shown to stop binge and emotional eating.

The group is led by Laurene Larson, LPC, a certified AIH Therapist. Laurene is enthusiastic about the group approach to redefining one’s relationship to food and building a healthy and positive self concept. Laurene is a published writer in the area of body acceptance, emotional eating and in diagnosing and treating Binge Eating Disorder. She is an expert on CBT, and implements both CBT and DBT into her work with the AIH groups at Vista.

Posted on June 28, 2019 .

Guided Sleep Meditation For Beginners

When we feel stressed or anxious, falling asleep isn't exactly easy.

Guided sleep meditations are a great resource to take advantage of if you have trouble sleeping.

Why Sleep Meditation

Mediation is all about getting out of your head and appreciating the present moment.

No need to worry about that embarrassing thing you said 7 years ago. No need to worry about that big presentation at work tomorrow.

All you have to do is relax your body and slow down your mind.

Breathing Exercises

You may not know this, but there are right and wrong ways to breathe.

If done wrong, your breathing can actually make you more anxious.

A great hack is to slowly count as you breathe.


Visualizing you're at the beach, is almost as relaxing as the real thing.

Close your eyes. Image the waves hitting the shore or the sand between your toes.

Sweet dreams. Read More

Posted on June 14, 2019 .

How To Make Your Kids Feel Loved

Here are some warm and nurturing messages worth repeating to help your children feel loved.


Kids Just Want To Be Loved

Kids want to know their parents love them no matter what.

Don't be afraid to remind and show them just how loved they are. Even if they change. Even if they make a mistake - the love isn't going anywhere.

How To Express Emotions

The only way babies can communicate that something is wrong is by crying.  

Once your kids get old enough, you as a parent have to teach them alternative ways to express their emotions.

Be Open & Honest

It's normal for kids to feel alone and confused. Like no one understands what they’re going through on a daily basis.

Everybody has feelings.

You know that.

But your kids may not.

Books, movies and open conversations are all great ways to teach them about emotional problem-solving.


Life is full of challenges, and it’s important your kids understand that.

Share your experiences and let them know you’ve been there.

Mistakes aren’t the enemy, but a learning opportunity.  Learn More

Posted on June 14, 2019 .

It’s Okay To Spend Time Alone If You Want!


Does spending time alone give you an energy boost? Do you ever feel uncomfortable around others? If so, keep on reading.

A Few Reasons People Like Spending Time Alone

1) It sparks creativity.

2) Being around others makes them anxious.

3) Alone time can increase energy levels.

Can you relate?

Wanting to Spend Time Alone is Normal

Just because you like spending time alone doesn't mean you lack social skills. It's just the way your brain is wired.

Some of us work better independently and need a substantial amount of alone time to recharge.

Keep in mind, too much of anything isn't good. Life is all about balance. But at the same time, you have to listen to your gut.

If you know you need at least 30 - 60 minutes a day of alone time, try waking up a bit earlier or spend half of your lunch hour alone. It's all about doing what's best for you.  Learn More

Posted on June 14, 2019 .

How Walking Can Change Your Life


Still can't decide if you should buy that treadmill? The answer is yes.

We get it. Simply thinking about exercise can be overwhelming. Carving out even 8 minutes a day to walk can help prevent future mobility issues.

Set Reasonable Goals

You know what happens when we set unrealistic goals such as jogging one hour a day? Exactly - it overwhelms us, so the task almost never gets done.

Don't get us wrong. Jogging an hour a day is a great long term goal. But don't forget, you have to walk before you can run.  


The Feinberg School of Medicine recommends 56 minutes of moderate activity a week.

That number may scare you a bit. But there’s no need to worry. All you need to do is break that number down. Exercising eight minutes a day sounds much easier than 56 minutes a week -  don't you think?

This new lifestyle may take some time to get used to. Trust us when we say it'll be worth it in the long run. (no pun intended)  Learn More

Posted on June 14, 2019 .

How To Help Kids With Autism Symptoms Succeed In Sports


Calling all coaches! Wondering how you can encourage students with autism to participate in physical activity? Keep on reading...

The Right Environment is Key

Children with ASD symptoms need to feel comfortable in their surroundings. If you’re  not sure how to go about that, try and get them familiar with the equipment. Explain how the equipment works and why you love it. You can even go the extra mile and incorporate visual cards. Sometimes kids with ASD symptoms respond better to visuals than words.

Use Specific Instructions

Don't be afraid to go into detail. Here’s an example. You can either say…

“Okay, time to dribble kids”


“Bounce the ball up and down 15 times.”

Being specific will give them a clear vision of the final goal.

You Can Do It

Physical activity can help children on the spectrum with their confidence, social skills, and overall well being.

Now, the coaching process may be different than what you're used to.

But by following these techniques, you can completely transform their physical education experience. Learn More

Posted on June 14, 2019 .

Giving Never Gets Old


Sure, purchasing something nice for yourself can feel good in the moment. However, as time goes on that feeling will fade. Studies show that spending money on someone else can significantly increase your mood and overall happiness. Here's why...

Special Occasions

Think about it. Doing something outside your routine is exciting because it's new. Going out for dinner every night may make you happy for a week or two. But, it's only a matter of time until eating out becomes apart of your routine or even boring.

What Happens When You Treat Someone Else

There was a fascinating study done recently all about giving.Here’s a rundown. All participants got $25 to spend. Half the group was instructed to buy something for themselves. While the other half were told to spend the money on somebody else.  

Want to guess which group experienced happiness longer? Learn More

Posted on June 14, 2019 .

Helping Your Friend Through Anxiety

Have someone in your life who suffers from anxiety? If so, check out the link below for seven ways you can help them get through it.


Offer Support: Sometimes, all we need is someone to listen to us. Have you ever had a bad day? Trick question! We all have. In life there will be those situations where you just don’t know what to say. What you can do is listen!

Encourage Them To Challenge Their Thoughts: Those with anxiety, often struggle with black and white thinking.

Here are a few questions you can ask that may help switch their mindset.

1) What's the worst that can happen?

2) How likely is that outcome?

3) How can we turn this negative into a positive?

Ask Them What They Need Everyone has different ways of coping with anxiety. You're not a mind reader.You may not know what someone else needs unless you ask. The answer may surprise you.

Read More

Posted on May 15, 2019 .

Teaching Your Child How to Forgive

Forgiveness: Teaching your child about forgiveness is very important for their social development. Here are a few tips you as a parent can start using as soon as today.


Teach Them About People: We are all equal. We all have feelings. “A person is a person no matter how small.” - Dr. Seuss

Kindness, Respect, and Generosity: Before explaining forgiveness to your child, ensure they understand what kindness, respect, and generosity actually mean. Being able to forgive someone, requires these character traits.

Start Early:

Conflict is a part of life, and avoiding it can cause more harm than good. Teaching children healthy conflict resolution and forgiveness at a young age is extremely important. The sooner they start, the better. Read More

Posted on May 15, 2019 .

How to Manage Social Anxiety


Wondering how you can get out of that rut and manage your social anxiety? Writing down your goals is a great place to start.

Keeping a Journal: Journaling can help with so many areas in your life... social anxiety included. First things first, you have to figure out what is causing your anxiety in the first place. Are you afraid of saying something embarrassing? Are you afraid of being judged? Are you afraid of crowds? You may not know the answer now. And that's okay! Journaling your thoughts and actions is a great place to start.

Write Down Goals: Now that you better understand your social anxiety, it's time to start creating SMART goals. Maybe it's saying hello to a stranger, or signing up for an improv class.

Your mind can only remember so much. What’s great about writing goals down is you can easily keep track of your progress.

Congratulate Yourself: Celebrate all victories. No goal is too small. Don't be afraid to be your own best friend. Read More

Posted on May 15, 2019 .

The Importance of Gratitude And How To Get Started

Gratitude and Happiness: Smiling, keeping a gratitude journal and meditation can significantly boost your mood.  Remember, grateful people are happier people.

Smile: Smiling has the power to completely transform your mood. When we smile, chemicals are released into the brain that make us happier. Don't be afraid to schedule "smile time" into your calendar. It may feel uncomfortable at first, but it works!

Keep a Gratitude Journal: All you need for this exercise is a pen and paper. At the beginning and end of every day, take just 5 minutes to write down a few things you are grateful for.

The best news is, there is no wrong way to practice gratitude. Maybe you had a pleasant commute, aced a presentation at work, or ran into an old friend. Whatever you feel grateful for, jot it down!

Meditation: Meditation can help with so many areas of your life, including but not limited to mood regulation and positivity.

Want to hear something interesting? You can meditate anytime and  anywhere. At the end of the day, you just have to find a system that works best for you. Read more here!

Posted on May 15, 2019 .

Here’s How Spending Time Outdoors can Improve Mental Health

Courtesy of Pixabay

Courtesy of Pixabay

Spending Time Outdoors: Spring is officially here... and you know what that means? You guessed it. You can finally spend some more time outdoors. Several studies show that spending time outdoors can significantly improve mental health.

Make it a Habit

On average it can take 20 - 30 days to develop a new habit. Going the extra mile to spend some time in nature may feel like a chore at first….

But you know what they say... practice makes perfect.

Keep Track of your Experiences:

Here’s a little homework for you. Every time you’re out in nature, be mindful of all your senses.  What can you see? What can you feel? What can you smell? Don't just think about it. Write it down.

Start Slow and Work Your Way Up:

Overnight success is a myth. Nobody was born knowing exactly how to do everything. It takes time, patience, and lots of trial and error.  Read More

Posted on May 14, 2019 .