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  • Acquiring a Can-Do Attitude (MH Lesson)
    • Acquiring a Can-Do Attitude (MH Lesson)
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    • Living in a negative world can sometimes take its toll, but you do not have to be at the mercy of a negative environment. There are practical ways to have a more positive state of mind. Like gravity pulling you down to earth, it is easy to be pulled down into a sour mood by worries and difficult situations. Thankfully,…
  • Building Lasting Relationships (MH Lesson)
    • Building Lasting Relationships (MH Lesson)
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    • Relationships are not always easy to navigate, even under the best of circumstances. Every relationship takes work. Mental health disorders may make relationship issues more intense and difficult to manage. It is possible, with commitment and work, to make adjustments, correct serious difficulties, and build the relational closeness you desire. This lesson includes eight of the most common problems, along…
  • Building Trust in Relationships (MH Lesson)
    • Building Trust in Relationships (MH Lesson)
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    • Trust is built through being open about your life. Hiding in the shadows and keeping secrets will erode confidence and damage the rebuilding process. Being open and willing to address the underlying issues will go a long way to restore trust. People want approval, but because they are afraid of being rejected, they will sacrifice honesty to protect themselves. Talking…
  • Burnout and Stress (MH Lesson)
    • Burnout and Stress (MH Lesson)
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    • Mental health problems often result from stress. Burnout may occur as you endure chronic or prolonged stress, unrealistic expectations, and exceed your own limits. Being overworked, overwhelmed, and overloaded can damage your health, home life, and happiness. This lesson will help keep stress from breaking you, identify the signs and symptoms of burnout, and give you some ideas, skills, and…
  • Calming Your Anxious Thoughts (MH Lesson)
    • Calming Your Anxious Thoughts (MH Lesson)
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    • Anxiety changes the way you think and feel. When you are anxious, it is easier to look at everything with a negative view and imagine unpleasant and frightening things are about to happen. Anxious thinking is filled with worry, apprehension, obsessive thoughts, and ruminations about the future. Anxious thinking is distorted thinking and creates an expectation the worst will happen,…
  • Choosing to Forgive (MH Lesson)
    • Choosing to Forgive (MH Lesson)
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    • When we are hurt, betrayed, or mistreated, we can end up with a lingering pain we often refer to as bitterness and resentment. These damaging wounds caused by others can fester and become more destructive in our lives. Resentment can damage relationships and rob us of the simple joys of living. Most people have been misused and hurt by others.…
  • Clarifying Your Values (MH Lesson)
    • Clarifying Your Values (MH Lesson)
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    • People who live according to their values feel good about themselves. If someone says they value honesty and then tells the truth, they can live with integrity and honor. Those who say they value honesty and truth, but continually lie, do not actually value those qualities. It is important to live according to your own convictions. Self-esteem goes up when…
  • Conquering Social and Relational Anxiety (MH Lesson)
    • Conquering Social and Relational Anxiety (MH Lesson)
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    • Anxiety-producing situations and resulting symptoms are very uncomfortable. Anxiety symptoms may be exaggerated and more extreme when you are under a lot of stress or demands on you are high. It is a great temptation to avoid whatever is causing anxiety. In this lesson we'll explore social anxiety, the impact of substance use, treatment options, and offer ten ways to…
  • Conquering Social and Relational Anxiety (MH Lesson) (Copy)
    • Conquering Social and Relational Anxiety (MH Lesson) (Copy)
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    • Anxiety-producing situations and resulting symptoms are very uncomfortable. Anxiety symptoms may be exaggerated and more extreme when you are under a lot of stress or demands on you are high. It is a great temptation to avoid whatever is causing anxiety. In this lesson we'll explore social anxiety, the impact of substance use, treatment options, and offer ten ways to…
  • Creating Affirming Self-Talk (MH Lesson)
    • Creating Affirming Self-Talk (MH Lesson)
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    • Many people with mental health disorders such as anxiety and depression, desperately need support, encouragement and affirmation. For the discouraged, hearing something positive can be like a cup of cool water in a hot, parched desert. All too often, people are thirsty for affirmation and encouragement, but look for it from sources that are dry. The secret to success is…
  • Creating Healthy Relationships (MH Lesson)
    • Creating Healthy Relationships (MH Lesson)
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    • Conflict is inevitable and should be expected in any relationship, but when handled poorly, disagreements and arguments can quickly get out of hand and cause lasting damage. By learning how to manage conflict in positive and healthy ways, those disagreements can be navigated without damaging the relationship. In fact, by treating the other person with respect and using the relational…
  • Developing a Network of Support (MH Lesson)
    • Developing a Network of Support (MH Lesson)
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    • People entering treatment for alcohol and drug addiction are often coming from environments that allow, and even encourage, their addictive patterns. Frequently, clients do not have good emotional, spiritual, or relational support. They have very few people in their network who support their recovery or appreciate the efforts they are making to change their lifestyle. In this lesson we'll look…
  • Developing a Positive Self-Concept (MH Lesson)
    • Developing a Positive Self-Concept (MH Lesson)
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    • Self-esteem is simply how you see yourself. Are you valuable, likable and important? Or do you consider yourself to be inferior or inadequate? Healthy self-esteem means feeling positive about yourself, being appropriately assertive, and acting with confidence. It includes being resilient and having an overall sense of well-being. This lesson will explain what self-esteem is and what it is not.…
  • Developing a True View of You (MH Lesson)
    • Developing a True View of You (MH Lesson)
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    • We often feel and act in strict accordance with how we see ourselves. If you see yourself as adequate, influential, and valuable you might act more assertively, talk to others freely, and express your opinions openly. If, however, you saw yourself as inadequate and inferior, you might withhold your opinion, avoid others, and be cautious when making new friends. In…
  • Developing Decision-Making Skills (MH Lesson)
    • Developing Decision-Making Skills (MH Lesson)
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    • People who struggle with anxiety may worry about making perfect decisions and the future impact of those choices. People with depression feel insecure and often lack energy and motivation. You may doubt yourself, others, or the world around you; perhaps looking at each of these areas suspiciously. This level of doubt makes solid decision-making difficult. Some people respond by wavering…
  • Developing Hope and Emotional Healing (MH Lesson)
    • Developing Hope and Emotional Healing (MH Lesson)
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    • The need for mental health treatment can often leave one discouraged. Difficult situations, failures and past disappointments tend to be the main reasons to seek help. Those difficulties from the recent past often affect the present moment. It is important to understand the effects of discouragement, but also know with assurance and confidence that hope can be built. This lesson…
  • Developing Increased Self-Control (MH Lesson)
    • Developing Increased Self-Control (MH Lesson)
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    • When you struggle emotionally, you may feel insecure, confused, and out of control. Our self-centered culture is more interested in controlling other people than one’s self, and the concept of self-control is nearly forgotten. Yet it is essential for living successfully in all areas of life, including staying emotionally regulated and maintaining a healthy lifestyle. Self-control can be developed and…
  • Developing Stress Management Skills (MH Lesson)
    • Developing Stress Management Skills (MH Lesson)
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    • Everyone responds to stress differently. Some people shut down, while others respond by going full-speed ahead. Regardless of how you deal with it, the consequences of stress affect every area of your life: mind, body, heart, thoughts, and behavior. It is important to learn strategies to bring yourself back to a place of peace and calm before becoming overwhelmed. Then,…
  • Establishing Health Habit Patterns (MH Lesson)
    • Establishing Health Habit Patterns (MH Lesson)
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    • Mental health is not just something you stumble upon. Instead, your mental health can be greatly improved by the way you manage the patterns, habits, and routines of your life. Your lifestyle preferences can be both fulfilling and frustrating. Healthy habits and routines are a big part of maintaining emotional balance. A careful look at them will give you an…
  • Examining Common Anxiety Disorders (MH Lesson)
    • Examining Common Anxiety Disorders (MH Lesson)
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    • The signs and symptoms of anxiety disorders may be familiar because most are common reactions to stress. But if symptoms are extreme in their intensity, last for months, are chronic, or more severe than would seem usual for the situation, it can indicate an anxiety disorder may be present. Explore the common types of anxiety disorders and their treatment. You…
  • Finding Contentment (MH Lesson)
    • Finding Contentment (MH Lesson)
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    • We often ignore or look down on periodic sadness and a heavy heart; however, these times can motivate and push us to greater creativity. Too often we grab superficial, quick fixes to subdue the uncomfortable emotions coming our way. Instant indulgences may work at first, but can backfire and cause even more pain. We do not always accurately predict what…
  • Gaining Confidence and Strength (MH Lesson)
    • Gaining Confidence and Strength (MH Lesson)
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    • People struggling with anxiety, depression, and substance use disorders frequently complain about feeling helpless. They can point to a series of circumstances over which they had no contro,l including job loss, abuse, marital conflict, death of a loved one, infidelity, divorce, serious accident, illness, or an injury. Because they had no control, they may believe they were inadequate, incompetent, and…
  • Getting Back in Shape (MH Lesson)
    • Getting Back in Shape (MH Lesson)
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    • Physical activity and regular exercise can be an integral part of good health and your emotional recovery. Exercise can lead to an increased sense of accomplishment, better health, and improved self-esteem. Depression and other mental health disorders may limit the body’s ability to feel pleasure. It also increases endorphins, which act as the body’s natural antidepressant, helping you feel better,…
  • Getting Rid of Resentments (MH Lesson)
    • Getting Rid of Resentments (MH Lesson)
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    • The word resentment is best understood as having bitter indignation at being treated unfairly or unkindly. Resentment can come when you are misunderstood, neglected, rejected, slighted, and mistreated. This treatment is followed by bitterness, discontentment, and dissatisfaction. It can bring about ill will, animosity toward others, and feelings of envy and jealousy. Failure to let go of resentment will further…
  • Handling Your Worries (MH Lesson)
    • Handling Your Worries (MH Lesson)
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    • Many people carry heavy loads of worry, fear, and anxiety. These issues interfere with emotional stability and can create other serious concerns. Anxiety can cause increased problems with sleep, added depression, relational conflict, occupational difficulties, financial strain, social withdrawal, and alcohol and drug dependency. It is important to manage worry and anxiety before it becomes overwhelming and paralyzing. Explore the…
  • Having Realistic Expectations (MH Lesson)
    • Having Realistic Expectations (MH Lesson)
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    • I want things to go well. And I want things to go well for your time of emotional healing and beyond. Even when an outcome turns out well in the end, there are often difficulties along the way. This lesson will help you navigate the tension between expecting the best and enduring difficulties as they arise. The way you set…
  • Identifying Common Types of Anxiety Disorders (MH Lesson)
    • Identifying Common Types of Anxiety Disorders (MH Lesson)
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    • Everyone gets anxious, worried, and has occasional fears. Anxiety disorders are different. Anxiety disorders refer to a wide range of difficulties characterized by disabling levels of dread, worry, and anxiety that is not brief or passing. In this lesson we will examine the six main types of anxiety disorders including: Generalized Anxiety Disorder, Panic Disorder, Social Anxiety Disorder, Specific Phobia,…
  • Improving Your Sleep Quality (MH Lesson)
    • Improving Your Sleep Quality (MH Lesson)
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    • Lack of sleep takes a heavy toll on the human body. Sleep issues can contribute to many health concerns and insomnia and other sleep disorders increase the likelihood of developing psychiatric and substance use disorders. There are numerous physical and mental problems that contribute to sleep difficulties, however, as a simple rule of thumb, if you have trouble falling asleep…
  • Increasing Relational Harmony (MH Lesson)
    • Increasing Relational Harmony (MH Lesson)
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    • Close, personal, intimate, and deeply connected relationships do the most to bring happiness and contentment in your life. Although sometimes difficult, establishing meaningful relationships is extremely valuable and worth the effort. This lesson will give you some ways to increase communication and resolve relational conflicts.
  • Journey to Recovery Philosophy of Care (MH Lesson)
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    • The resources found at Journey to Recovery are designed as a tool kit to help in your treatment of mental health difficulties and disorders. Treatment for mental health disorders is designed for two primary reasons: 1) to reduce symptoms and 2) to prevent relapse. Journey to Recovery materials will help you recognize destructive patterns, change your thinking, and develop specific…
  • Learning to Handle Frustration (MH Lesson)
    • Learning to Handle Frustration (MH Lesson)
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    • Throughout life we are often irritated by people, annoyed by delays, and frustrated when things do not go our way. Being frustrated from time to time is a common fact of life. We all experience frustration when we face seemingly unnecessary complications or a complete roadblock on the path to our goal. Low frustration tolerance is having oversized or extreme…
  • Living with Intention (MH Lesson)
    • Living with Intention (MH Lesson)
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    • Most people spend their entire lives living thoughtlessly and without aim. Your emotional and mental health problems may have caused you to be discouraged and feeling hopeless. Perhaps you have had difficulty starting tasks or following through. Dreams and aspirations fall by the wayside. Time spent planning and focusing on the pursuit of life goals may have evaporated completely. As…
  • Managing Anger and Aggression (MH Lesson)
    • Managing Anger and Aggression (MH Lesson)
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    • Everyone gets angry occasionally and it can sometimes be difficult to handle or express anger appropriately. Because managing anger and aggression can be overwhelming, it can drive other emotional disorders. Trying to control anger by using alcohol or drugs can quickly become a problem. Other ways of coping with anger and frustration can also become unhealthy patterns and jeopardize your…
  • Managing Perfectionism (MH Lesson)
    • Managing Perfectionism (MH Lesson)
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    • Perfectionists aspire to achieve, but do not allow themselves to make mistakes. They search for imperfections or weaknesses in themselves and others. Perfectionists strive for flawlessness and set high standards for themselves. They are often harshly critical of their own performance. Perfectionism is different than striving for excellence. People who pursue excellence in a healthy way take genuine pleasure in…
  • Managing Spending and Shopping (MH Lesson)
    • Managing Spending and Shopping (MH Lesson)
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    • Our world provides a never-ending supply of nearly anything we can imagine, making it easy to use shopping as a hobby. And while shopping and purchasing are necessary parts of life, if used to cope with emotional problems and other difficulties, they can become a problem. The ease and availability of on-line shopping can dramatically increase the temptation to spend,…
  • Managing Spending and Shopping (MH Lesson) (MEMBER)
    • Managing Spending and Shopping (MH Lesson) (MEMBER)
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    • Our world provides a never-ending supply of nearly anything we can imagine, making it easy to use shopping as a hobby. And while shopping and purchasing are necessary parts of life, if used to cope with emotional problems and other difficulties, they can become a problem. The ease and availability of on-line shopping can dramatically increase the temptation to spend,…
  • Managing Time Effectively (MH Lesson)
    • Managing Time Effectively (MH Lesson)
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    • Getting the most out of each day can help you feel satisfied and productive. Becoming more productive can be a difficult transition as you move forward toward a healthier lifestyle. The good news is there are various strategies to help you use your time more wisely. In this lesson, we'll take a look at common ways we waste time and…
  • Navigating the Pain of Grief and Loss (MH Lesson)
    • Navigating the Pain of Grief and Loss (MH Lesson)
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    • Grief is a process and an emotional journey of learning to cope with loss. People often go through a predictable cycle and typical stages, although the stages are not always processed in order and can be revisited several times. Grief can last a long time, but the grieving process allows us to let go and continue moving on in a…
  • Out-Thinking Negativity (MH Lesson)
    • Out-Thinking Negativity (MH Lesson)
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    • Negative thoughts including inaccurate exaggerations, irrelevant thoughts, misperceptions, doubts, deceptions, and lies you tell yourself influence your feelings and actions and can undermine your emotional health. With mental health disorders such as anxiety, depression, and bipolar illness, these thoughts, feelings, and beliefs often become confused and distorted, leading to unhealthy behavioral patterns. Explore Automatic Negative Thoughts (ANTs), what they are,…
  • Overcoming Automatic Negative Thinking (MH Lesson)
    • Overcoming Automatic Negative Thinking (MH Lesson)
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    • Negative thoughts influence your feelings and actions and can drive mental health symptoms. Automatic negative thoughts are those deeply-held, and often repeated, pessimistic thoughts that lead to intense emotions and wayward actions. Negative thoughts that accompany depression, anxiety, and frustration, and other emotional disorders are often irrational and exaggerated, making it difficult to change. Once you can recognize these thoughts…
  • Overcoming Procrastination (MH Lesson)
    • Overcoming Procrastination (MH Lesson)
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    • Have you ever asked yourself—”Why do I always put things off, even though I know it will cause me so much stress later on?” Many of us are caught in that “twilight zone” of waiting until the last minute to do something, feeling stressed and overwhelmed, telling ourselves we won’t ever put something off that long again, and then repeating…
  • Overcoming Roadblocks to Listening (MH Lesson)
    • Overcoming Roadblocks to Listening (MH Lesson)
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    • The ability to listen can be learned, developed and, like any skill, must be honed to increase your proficiency. Listening is not simply hearing someone. It is the art of being present with them in such a meaningful way that they feel understood. It involves facial expression, eye contact, body posture, attention, attitude, and purpose. Good communication seeks to understand.…
  • Positive Thinking that Works (MH Lesson)
    • Positive Thinking that Works (MH Lesson)
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    • It is important to examine your thoughts and beliefs, positive and negative, and how they influence your feelings and actions. When a thought is negative and pessimistic, it may lead to worrisome and depressive feelings, and careless or poorly planned actions. Understanding the relationship between thoughts, emotions, and behavior is essential in reducing symptoms that affect your mental health. This…
  • Quitting Smoking (MH Lesson)
    • Quitting Smoking (MH Lesson)
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    • Smoking poses serious health risks. The life expectancy of a smoker is almost 15 years less than for a non-smoker. For most smokers, their quality of life is severely compromised long before they succumb to the unpleasant diseases caused by smoking. In this lesson, we'll consider the benefits of quitting and provide a step-by-step process to help you along the…
  • Recognizing and Treating Bipolar Illness (MH Lesson)
    • Recognizing and Treating Bipolar Illness (MH Lesson)
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    • Bipolar disorder is a treatable medical illness marked by extreme changes in behavior, thoughts, moods, and energy levels. It is also known as manic-depression because a person's mood can alternate between symptoms of mania and depression. These changes in mood can last for hours, days, weeks, or even months. Unlike people with clinical depression who feel mainly low, most people…
  • Recognizing and Treating Post-Traumatic Stress Disorder (MH Lesson)
    • Recognizing and Treating Post-Traumatic Stress Disorder (MH Lesson)
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    • For some people, a traumatic experience was the beginning of major mental health problems or a substance use disorder. Post-traumatic stress disorder (PTSD) is a condition that often follows surviving a severe traumatic event such as a natural disaster, combat, rape, childhood neglect, airplane crash, hostage situation, car accident, assault, sudden death of a loved one, sexual or physical abuse,…
  • Setting and Maintaining Boundaries (MH Lesson)
    • Setting and Maintaining Boundaries (MH Lesson)
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    • A boundary is like a fence or property line. It distinguishes between what is yours and what belongs to someone else. It also distinguishes between what you are responsible for and areas that are not your responsibility. The boundary is necessary for healthy functioning and ultimately helps to keep people and relationships safe. When you set a boundary, you are…
  • Strategies to Manage Anxiety (MH Lesson)
    • Strategies to Manage Anxiety (MH Lesson)
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    • In another lesson, called Identifying Common Types of Anxiety Disorders, we examined the symptoms of several main types of anxiety disorders including: Generalized Anxiety Disorder, Panic Disorder, Social Anxiety Disorder, Specific Phobia, Obsessive-Compulsive Disorder, and Post-Traumatic Stress Disorder. Because untreated anxiety disorders often accompany other mental health problems, it is vital to successfully manage anxiety symptoms. In this lesson we…
  • Ten Principles to Change Your Thinking (MH Lesson)
    • Ten Principles to Change Your Thinking (MH Lesson)
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    • Perhaps somewhere along your journey you have become caught in your own negative thinking. Thoughts and beliefs influence our feelings and actions and can be either positive or negative. When the thought is negative and pessimistic, it may lead to worrisome or depressive feelings and careless or poorly planned actions. Mental health problems are made more severe when your thoughts…
  • Ten Strategies to Feel Better (MH Lesson)
    • Ten Strategies to Feel Better (MH Lesson)
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    • As part of your emotional and mental health problems, you may have struggled with depression for a long time. Depression tends to be a chronic illness and it can come and go. Negative and destructive coping styles can emerge. It is important to treat depression as you would any other illness. In order to manage this illness effectively, you must…
  • The Ten Essential Traits of Emotional Health (MH Lesson)
    • The Ten Essential Traits of Emotional Health (MH Lesson)
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    • Over the last 30 years, I have noticed those who have the greatest level of emotional health generally also have certain qualities and character traits in common. When setbacks such as depression, a manic episode, a bout of anxiety or other mental illness flare occurs, certain key character traits are helpful in rebounding and rebuilding your life. Those who succeed…
  • Understanding Depression (MH Lesson)
    • Understanding Depression (MH Lesson)
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    • Understanding Depression (MH Lesson)
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    • Depression is a medical and emotional illness that influences young and old, rich and poor. It taps the shoulder of men and women alike. It may be chronic or merely episodic. Depression is global, indiscriminate toward race, has no cultural limitations, comes dressed in a myriad of dark colors, and often appears dreadfully unique. If it has hurt you once…
  • Understanding the Impact of Addictions (MH Lesson)
    • Understanding the Impact of Addictions (MH Lesson)
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    • Substance use behaviors of any kind can be described as an intense effort to fill an underlying hunger. This is not a hunger for food or nourishment, but rather for comfort, approval, and a yearning to fill an emotional emptiness. The goal of alcohol or drug use is often to bring comfort to the sad and depressed, calm the anxious,…