Category Archives: Psychology

My New Book: Now Available on Amazon

smaller coverThe Snowball Effect: How to Build Positive Momentum in Your Life is NOW AVAILABLE!

My book just went live on Amazon and is in stock now! To get the book, click on this link: The Snowball Effect on Amazon 

I am so excited about this! If you like the book, please leave a positive review on Amazon! (And tell your friends, too!) I so appreciate you and think you will really like the book and find it extremely beneficial, practical, and uplifting!

The Snowball Effect identifies the various pitfalls in life that cause us to spiral down and provides us with powerful tools to turn our momentum around. Through personal stories, compelling case examples, and researched techniques, educator and psychotherapist Kristin Barton Cuthriell shows us how to live a positive, productive, and joyful life regardless of our situation and circumstances.

“The Snowball Effect offers a unique perspective on what it takes to move forward through life in the most productive and positive way.” -Chrisanna Northrup, New York Times bestseller

“I highly recommend this book…the lessons provide specific and precise tools for people wanting to clear out the negative and learn to focus on the positive gifts in life.” -Marney A. White, PhD, MS, Associate Professor of Psychiatry, Yale University School of Medicine

The Snowball Effect: How to Build Positive Momentum in Your Life  will show you how to:

  • Let go of resentment, harsh self-judgments, and explosive reactions.
  • Face your fears and live your dreams without becoming overwhelmed.
  • Have better relationships with others.
  • Take baby steps to move forward though life.
  • Live with gratitude and fully appreciate the moment.

Here is to you living a happy and healthy life full of positive momentum!

xoxo,

Kristin

Fighting Depression is a Recipe

depressionFighting depression is a recipe. Doing one thing different alone may help and it may lead to more change, but to really fight the beast you need a recipe.

Because depression steals your energy and your motivation, following the recipe can be very difficult. But if you really want to get better, you will need to force yourself to follow it anyway.

The Ingredients for Fighting Depression

  • Getting a medical evaluation and possibly medication.
  • Working out and getting lots of exercise.
  • Challenging depressive thinking (Research cognitive distortions and cognitive behavioral therapy).
  • Growing spiritually/praying/meditating.
  • Seeking therapy and finding a support group.
  • Eating healthy foods.
  • Maintaining a consistent sleep routine. (Go to bed early and wake up early)
  • Keeping a gratitude journal.
  • Avoiding alcohol.
  • Doing the opposite to your emotion. (You feel like isolating yourself to your house so you force yourself to get out and get support.)
  • Taking a shower and getting dressed every morning.
  • Volunteering and giving to the community in some way.

If you leave out one of these ingredients, your recipe will not be complete and you may continue to suffer. Your depression is like an enemy that will make many of these things difficult and unappealing. You must fight your depression by forcing yourself to do them anyway.

Too many people try one or two things and give up. They may take medication and leave out all of the other ingredients and wonder why they do not feel better. It is important to remember that you can’t bake a cake with flour alone. It is the combination of things that make the cake complete.

If you have found other ingredients that you feel should be added to this recipe, please comment below. Other people can benefit from your knowledge and experience.

Additional Resources

The Snowball Effect Cognitive Behavioral Therapy

The Snowball Effect A Cognitive Behavioral Approach

Psychology Today Cognitive Distortions

The Mayo Clinic Cognitive Behavioral Therapy

What is Your Value?

valueWhat would happen if you were blind and someone gave you a $100.00 bill and told you that it was only one dollar?

To you, the value of the piece of paper in your hand would only be $1.00. You would miss the opportunity to buy your mother that new coat for her birthday because it cost $40.00. You would miss the opportunity to replace your holey shoes because you can’t find any at the dollar store. Matter-of-fact, you might even buy a candy bar at the local convenient store and tell the worker to keep the change. (Which might not be a bad thing as long as you can afford a $99.11 tip.)

The point is….The actual value of the $100.00 bill becomes irrelevant because, to you, it is only one dollar. Our self-worth is not so different. Continue reading

Coping with Traumatic Stress

coping with  traumaWhat makes some people thrive after trauma and others deteriorate?

One of the most important factors in how well a person will heal following trauma depends on the coping skills they utilize both before and after the trauma. People who have learned healthy ways to cope with stress prior to experiencing life changing trauma respond in healthier ways when crisis hits.

It really is about learning effective strategies to cope with distress and practicing them until they become habitual. Yes, it helps if your healthy coping strategies are already habitual prior to experiencing a  traumatic event, but they can also be learned following a crisis. Continue reading

Post Traumatic Growth: Why Do Some Bounce Back?

post traumatic growthA New York Times article written by Jim Rendon discusses “post traumatic growth” and includes five areas of positive transformation following a life changing struggle.

In this post, I share with you those five areas of transformation and explain why some people are able to experience amazing personal growth following trauma while others deteriorate.

Richard Tedeschi and Lawrence Calhoun, psychologists and researchers at the University of North Carolina studied more than 600 trauma survivors and heard the same thing over and over again.  Continue reading