Stacy Monaghan, LMFT Marriage Family Therapist

10 Hopelessness Hacks 1. To decrease your "fight or flight" response, repeat to yourself, "Your name, you're not going to die, you're going to be okay. You've been through worse and then you've been all right. Everything will be okay. 2. Gratitude can help hopelessness. If you are having trouble coming up with something you are grateful for then try this little hack: say What am I grateful for? fifteen times without answering the question. Usually before you are finished y...ou will feel the dopamine release. If not, do it a second time. 3. Smiling for 20 seconds can trick your body into thinking it is happy and release dopamine. Laughing and fake laughing are good hacks too, your body does not know the difference between the two. 4. Do your best to release the four feel-good chemicals, which are dopamine, serotonin, oxytocin, and endorphins. 5. Doing your best to stay in the moment can help you from spiraling down a negative unknown future. If you do look forward, a little bit of hope can help. Planning little things to look forward to helps to release dopamine. At my house, we look forward to Friday night nachos and a movie. Simple but effective. Plan a drive. Talk about what trips you will take when it will be safer to do so. Take a small step toward a goal. 6. Endorphins are released with activity. Look into your own exercise toolbox to see what you can use, maybe you will find it is walking, running, calisthenics, dancing or Zumba. 7.Oxytocin can be released by touch. This can be difficult for single people who used to be able to get a massage to release it. Self-massage can help. For those quarantined with others, hugs are effective. Try five a day. Also, according to Dr. Joe Dispenza, deep breathing while visualizing your heart can help. 8. Seratonin is normally released when the sun comes out in the morning and melatonin is released when it gets dark. Serotonin gives you energy and melatonin can make you tired. Seratonin is what is stimulated in some antidepressants. When sleep patterns are off so is the normal pattern of serotonin and melatonin. Some people who are very anxious feel better waking up in the afternoon because the serotonin from light exacerbates the anxiety with excess energy. And they are more productive when melatonin is released because it is more calming. If you are having trouble sleeping, try turning off the light in the evening and using candles or the light of your electronics with the blue light turned off. 9. Limit your news intake to a manageable amount from a reliable source. 10. Make a list of what coping skills you enjoy and are available to you. Here are some examples: Meditation, exercise, get outside in nature, read a book, take a walk, create something, have a phone, or zoom conversation or listen to music. Think about what you have done that makes you smile. Remember good memories.

One of the greatest predictors of your relationship’s success is your ability to turn towards each other. Learn how to set your relationship up for success: http://bit.ly/2vi25jY

Have I told you how much I love you yet today? Well I love you to the moon and back and beyond the stars above. How do I love you? I love you with all of my heart and all of the good wishes I can send you. You are lovable and nobody else's abuse or unkind words can take that away from you. You always do your best with the tools that you have. You are good enough. You're better than good enough. You are amazing in every sense of the word. I believe in you so that you can find the love within you to believe in yourself. You are the one with the power to love yourself better than anyone else can. I know that your dreams can come true. When others doubt you it's the doubt within them coming out at you. It's not yours and you don't have to take it in.

Smile. Smile is a very powerful tool. When you are down, depressed or even just tired, a big smile can turn your mood up in no time. A good laugh, on something that you find funny, it does wonders really. Try to be surrounded with things/people that you find funny for the most time of your day and you will be happy. Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz tha...t is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV Take Care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Whatever you are going through, always know you are never alone! When you are upset, sit down and write your thoughts. Then edit them, until you are saying what you actually feel. In a loving way, it will be received much better! Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out:... --> http://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Anything you have done in your life that feels unforgivable, you don't need forgiveness from anyone but yourself. You did the best with the tools that you had. You are who you are for a reason. Be loving to yourself. Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> http://o...w.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

The way I do therapy with couples is that I see the couple together for the first session to get to the goals that both people would like to work on, then I see the couple separately for an individual session to work on the issues that they bring into the relationship. Sometimes it helps to do that without the other person present. Then, depending on how the couple works best we will continue to do sessions together or individually or both. Visit my website for contact inform...ation and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Our mission at Better Healthy Mind, LLC is to help as many people, emotionally, as we possibly can, through different means to help different populations. When we can, we like to do it free of charge. Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30lts...jV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

There are people in the world who will love you just as you are. Anything you have done in your life that feels unforgivable, you don't need forgiveness from anyone but yourself. You did the best with the tools that you had. You are who you are for a reason. Be loving to yourself. Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help y...ou when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Clients learn anger management, stress management, relaxation, communication, coping, self-awareness, and parenting skills on a one-to-one basis, for more confidentiality. Classes are a minimum of 26 classes to meet the requirements when court ordered. Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called... Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Does feeling anxious and uncomfortable hold you back from accomplishing the things you dream of doing? Does your fear keep you from trying new things? Do you feel like you just can't cope with one more problem? Are you tired of having the same arguments again and again? Do you want your partner to better understand who you are and how you feel? Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL... I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Hello, I am Stacy Monaghan, Licensed Marriage and Family Therapist. Also i offer anger management classes, and high conflict custody cases therapy for both parents and children. If you are stressed out, sad or anxious about your child, your relationships or your life and don't know where to turn... If you have tried everything and nothing has worked... I can help! Visit my website for more information --> http://ow.ly/370M30lxoDG I also offer free online quiz that is designed... for you to self-help you when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook

I have more than a decade of experience effectively helping individuals, parents and children through high conflict custody cases. It's one of the most anxiety provoking situations you can be in and it's okay to need help. My priority for the child is their needs and safety. My priority for the parents is giving tools to decrease the anxiety and navigate through this process. Visit my website for contact information and more motivation, inspiration and help if you need it. --...-> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> http://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases

Are you tired of not feeling good about yourself, your work or your relationships? Is your marriage in crisis? Are you at your wits end with dealing with your kids? Do you wonder why other people seem happy and you're not? Visit my website for contact information and more motivation, inspiration and help if you need it. ---> http://ow.ly/pqyg30ltsgL I also offer free online quiz that is designed for you to self-help you when needed! It is called Bluezzle, check it out: --> ht...tp://ow.ly/HjPC30ltsjV Take care! #mentalHealth #healthyMind #counseling #onlineHelp #freeTherapy #bookComingSoon #dailyMotivation #therapyBook #angerManagement #custodyCases