Dr. Chris Marrero

Shhh. Be still. Surround yourself with quiet. Breathe. Reflect. These moments are essential. Growth takes so much energy. It's exhausting. Giving yourself permission to stop for a moment to gather yourself will help you push forward again. Think of growth like building a house. You spend days sawing and placing the wooden frame into place. Once you pour the foundation, you have to step back and allow the concrete to solidify. Continue to push during this time will set you

So many of the people that come in for therapy talk about the difficulty in shutting off their minds. They're often caught in the endless web of their thoughts-- constantly thinking, constantly worrying, and their thoughts are so prolific that they have barely finished one thought before the next one swoops in. It's a constant buzz they can't break away from. I can't forget to pick up milk and break on the way home so I can make Jaime's lunch. What am I going to do about Jaim

Remember this from this week's Thought Changing video? (if not, go back and watch now for quick a refresher) Although the video focused on changing your thoughts to shift up the triangle, you can actually impact the triangle from any side. Here are a couple of ways you can access the other parts of the triangle: Behavior: Exercise Yoga Apologize Emotions: Use a half smile * Put a pencil/pen in your mouth horizontally and hold it there. This will activate the same mirror neuro

Do you find that you get stuck in your thoughts? Maybe you find yourself worrying about a conversation you had or replaying something that happened at work again and again. How does this impact your mood? Your stress? In this video, you will learn how powerful our thoughts really are -AND- how to harness them to improve your mood, lower anxiety, and decrease stress. Don't forget to download & print the Thought Log to use during this video. Watch now! #CBTTools #DepressionMana

Let's build on the Breathing Tool earlier this week. (Didn't have a chance to watch it yet? No problem! Click here) Find a quiet place outside. It can be a corner of your yard, a bench at your local park, or even a beautiful image of nature. Settle yourself comfortably in your outside spot, open your favorite breathing app, and practice your 6 breaths-per-minute exercise. Not only will you reduce your stress directly by controlling your breath rate, but the added benefit of b

For being one of the things we do every day, all day long, breathing doesn't get enough time in the lime light for just how important it is. Aside from the obvious, life sustaining reasons for breath, it's actually a key that will let you directly regulate your fight-or-flight response. Why spend another minute of your life feeling like your stress is beyond your control? By practicing the specific breathing rate exercise in this video, you will reduce your stress, anxiety, a

Everyone feels anxiety. It's a normal part of the human experience. Think about it: it's super helpful when you're hiking in the woods and something big and hairy approaches you-- less so when it's happening while you're driving or trying to sleep. When these things happen, it's a sign that you have exercised your anxiety response too much, and your anxiety "muscles" would fit right in with all the Muscle Beach bodybuilders. Anxiety is triggered by the part of our nervous sys

At some point, all of us struggle with sleep. Maybe you're worried about something, drank too much coffee in the day, or feel off for days after returning from a trip abroad. In today's toolbox, you'll learn several things that you can do to increase your chances of getting better sleep and improve the quality of sleep once you are out for the count. #Sleep #DepressionManagement #StressManagement #AnxietyManagement #GeneralMentalHealth #Wellness

Have you thought about what you could do today to feel better? Why wait for some undetermined moment in the vague future to make changes? It's the "One Day..." vs "Day One" idea. You can begin today. Right Now. This moment. Pick something below and run with it. Hold on, wait a sec. Let me give you some helpful guidelines before you do. Step 1: Measure your distress. Write it down somewhere safe. Include the date and time. (If you haven't learned this one yet, go back to the M

Building on the last video, learn how to match your level of distress to coping strategies. #CBTTools #DepressionManagement #AnxietyManagement #StressManagement #Wellness #GeneralMentalHealth