https://www.drcathybykowski.com/living-well-resources daily 0.75 2025-09-24 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1756393446997-MYP1L5PZ2Z9RZPD4QLF6/unsplash-image-mNGaaLeWEp0.jpg https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1756393723238-MJPQ5U5DMABYGBY3UV2W/unsplash-image-smuS_jUZa9I.jpg https://www.drcathybykowski.com/living-well-resources/catastrophizing monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1757523717074-M2LXIJHND6LVS1W3U6V4/unsplash-image-P4Mg4Ur_dD8.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Catastrophizing: How to Stop Your Brain From Jumping to the Worst-Case Scenario - Do you ever prepare for the worst and forget to hope for the best? Maybe your boss sends a vague email—“Can we talk?”—and suddenly you’re convinced you’re getting fired. Or your doctor leaves a voicemail asking you to call about lab results, and within minutes your mind has spiraled into imagining a rare, incurable illness. If this sounds familiar, you’re not alone. What you’re experiencing is a common thinking trap called catastrophizing—when your mind automatically jumps to the worst-case scenario and treats it like fact. https://www.drcathybykowski.com/living-well-resources/all-or-nothing-thinking monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1756417529409-GI0HUHB4JIBA212H6H2S/unsplash-image-jQpht1LrDQQ.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - All-or-Nothing Thinking: How to Spot It and Step Into the Grey - Our brains love simplicity, but when life gets reduced to black-and-white thinking — success or failure, good or bad — it can take a serious toll on our emotional well-being. This is known as all-or-nothing thinking, and it often runs in the background unnoticed. In this blog, we’ll break down why it happens, how it affects your mood and health, and practical strategies to think in a more balanced way. https://www.drcathybykowski.com/living-well-resources/thoughts-get-in-the-way monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1755802953300-WH7B1N1MIWQTWWIAT37L/unsplash-image-LDcC7aCWVlo.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - When Your Thoughts Get in the Way of Your Mental and Physical Well-Being — And How to Take Back Control - Making changes to support your physical and psychological health is often harder than we expect. Between life responsibilities, stress, and negative thinking patterns, it’s easy to feel stuck. One of the most persistent roadblocks? Your own inner monologue — that constant stream of automatic thoughts that quietly influence your mood, motivation, and daily habits. The good news is that you can learn to notice and challenge these thoughts, so they stop getting in the way of your physical health, mental health, and overall well-being. https://www.drcathybykowski.com/living-well-resources/sleep-reset monthly 0.5 2025-08-20 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1755614140292-B644YATNR6Q0L9QJMESO/Punching+Alarm+Clock Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Do You Need a Sleep Reset? - Back-to-school season, post-vacation jet lag, daylight saving time, or just struggling to fall asleep and wake up — so many things can throw off your sleep. If you’re feeling “off” and wondering how to reset your sleep schedule, the answer isn’t just going to bed earlier. The key is to work with your body’s natural rhythms, not against them. https://www.drcathybykowski.com/living-well-resources/problem-solving monthly 0.5 2025-08-13 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1755099246421-72KWQ010Y05CDNFFEYA3/Detour Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Overcoming Common Barriers to Self-Care: A Practical Problem-Solving Framework - Making changes to support your physical and mental health can sometimes feel harder than expected. Even after overcoming ambivalence or low motivation, obstacles to self-care can still pop up — and they often require more than just willpower to move past. That’s where problem-solving skills come in. This blog explores common barriers to self-care and shares a simple, step-by-step problem-solving framework to help you work through challenges with confidence and compassion. Be sure to check out the free worksheet to help you work through your barriers. https://www.drcathybykowski.com/living-well-resources/overcome-ambivalence monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1754413987017-3KRU6TTS47OYO4AJ4OX0/unsplash-image-NIiWAQO4_vg.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Get Unstuck: How to Overcome Ambivalence and Start Making Real Changes - Real self-care—the kind that supports your health and well-being—isn’t always easy. It’s not just bubble baths and spa days. Sometimes, it's doing the things you don’t feel like doing, even when you know they’re good for you. Taking a walk, prepping a healthy meal, or finally organizing that cluttered closet may not be glamorous—but they’re often the most meaningful parts of a self-care plan. And if you're living with a chronic illness, self-care becomes even more essential: checking your blood sugar, taking medication on time, going to appointments, or following through with physical therapy. You already know these things can improve your health and quality of life. So why is it so hard to follow through? https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/97cd188e-d419-4fa0-9663-b7219a7fbb93/Importance+Ruler.png Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Get Unstuck: How to Overcome Ambivalence and Start Making Real Changes - On a scale of 0 to 10 (0 = not important at all, 10 = extremely important), how important is it for you to make this change? Now ask yourself: Why did you give it that number and not a lower one? https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/d20e98f9-2bf8-4535-970c-a5256ef5ec27/Confidence+Ruler.png Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Get Unstuck: How to Overcome Ambivalence and Start Making Real Changes - On a scale of 0 to 10 (0 = not at all confident, 10 = extremely confident), how confident are you that you can make this change? https://www.drcathybykowski.com/living-well-resources/self-care-goal-setting monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1753811312882-F4WFDL5JII7WTF8LYUPM/unsplash-image-fqbIdFNJ3tI.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - How to Create a Realistic Self-Care Plan That Aligns With Your Values - We’ve talked before about how self-care isn’t all spa days and bubble baths. Real self-care is personal, purposeful, and aligned with what truly matters to you. It’s about being intentional with your time and energy, especially when life feels overwhelming. So the next question is: What does self-care actually look like in your life? The answer will be different for everyone — and it should be. In this blog, I’ll walk you through how to build a realistic and meaningful self-care plan that’s grounded in your values and fits into your real life. https://www.drcathybykowski.com/living-well-resources/values monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1753209164158-A645Y4TXSVOUV3H5ISFU/unsplash-image-TQ3JV9ECgLM.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Why Knowing Your Values Changes Everything: A Guide to Living with Clarity and Meaning - Have you ever felt stuck, unmotivated, or off track — but couldn’t quite figure out why? Often, the root of that discomfort isn’t laziness, failure, or lack of willpower. It’s disconnection from your values — the core principles that guide how you want to live your life. Whether you're navigating big decisions, facing burnout, or simply trying to feel more like yourself, identifying your values can bring clarity, direction, and purpose. Reconnecting with what truly matters is a powerful form of self-care. When you use your values as a compass, you can build a life — and a self-care practice — that genuinely supports you. https://www.drcathybykowski.com/living-well-resources/self-care-plan monthly 0.5 2025-08-28 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1752178926866-RW4AM77DMUTN640V4BPS/unsplash-image-ZDDF6LMvh2s.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Self-Care That Actually Works: Why One-Size-Fits-All Isn’t the Answer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drcathybykowski.com/living-well-resources/redefining-self-care monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1751986489496-1XJFD8IAZKO45B21LE18/unsplash-image-mNGaaLeWEp0.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Redefining Self-Care: Why It’s More Than Bubble Baths (and More Essential Than You Think) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drcathybykowski.com/living-well-resources/how-to-check-in monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/5c98b507-ecf2-4d60-80cd-c5f27fb59087/unsplash-image-ie8WW5KUx3o.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - How to Check In With Yourself: A Mental Health Guide to Reconnect With Your Body, Emotions, and Thoughts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drcathybykowski.com/living-well-resources/what-is-a-health-psychologistand-do-i-need-one monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1744550041579-1TC1UIW6SLD50B7CX8AS/unsplash-image-4le7k9XVYjE.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - What is a Health Psychologist?...And do I need one? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drcathybykowski.com/living-well-resources/why-cant-i-sleep monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1742145600817-OIIVP0WTR0WA3206P70K/unsplash-image-smuS_jUZa9I.jpg Living Well Blog | Information about Living Well with Illness & Supporting Self-Care - Why Can’t I Sleep? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drcathybykowski.com/living-well-resources/category/Self-Care monthly 0.5 https://www.drcathybykowski.com/living-well-resources/category/Ambivalence monthly 0.5 https://www.drcathybykowski.com/living-well-resources/category/Sleep monthly 0.5 https://www.drcathybykowski.com/living-well-resources/category/Cognitive+Behavioral+Therapy+%28CBT%29 monthly 0.5 https://www.drcathybykowski.com/living-well-resources/category/SMART+Goals monthly 0.5 https://www.drcathybykowski.com/living-well-resources/category/Motivational+Interviewing monthly 0.5 https://www.drcathybykowski.com/living-well-resources/category/Mindfulness monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Therapy monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Self-Care monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Meaning-Centered+Psychotherapy monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Problem-Solving monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Values monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Tools monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/SMART+Goals monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Thinking+Traps monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/ACT monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Sleep monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/CBT monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Insomnia monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Mindset+Shifts monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Healthy+Living monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Health+Psychology monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Shift+Your+Thinking monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Motivational+Interviewing monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Coping+with+Illness monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Check-In monthly 0.5 https://www.drcathybykowski.com/living-well-resources/tag/Negative+Thinking monthly 0.5 https://www.drcathybykowski.com/tools daily 0.75 2026-03-05 https://www.drcathybykowski.com/tools/beach-escape-guided-imagery monthly 0.5 2025-08-15 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/5e2d3b13-9267-4d81-ad69-a0a79233ad0e/unsplash-image-6_pFPo2YM9c.jpg Relaxation & Meditation Tools - Beach Escape: Guided Imagery - Take a few minutes just for you and let your mind drift to the sound of waves, warm sunshine, and soft sand. This Beach Escape Guided Imagery will help you slow down, breathe deeply, and release the tension you’ve been carrying. Find a quiet spot, close your eyes, and let yourself be transported — no sunscreen required. https://www.drcathybykowski.com/tools/be-where-you-are-mindfulness-meditation monthly 0.5 2025-08-15 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/1744487175330-XHGV1916QJ2WGD3RQSQL/unsplash-image-VUWDlBXGogg.jpg Relaxation & Meditation Tools - Be Where You Are: Mindfulness Meditation - We spend much of our lives on auto-pilot, our bodies mindlessly going through the motions while our thoughts are elsewhere. In fact, our thoughts have a habit of drifting to what has already happened and what is about to happen, leading to feelings such as anxiety, stress, and depression. The antidote for mindlessness is mindfulness, paying attention to the present moment without judgement. When you are truly focused on the here and now, you can’t also be focused on those unpleasant thoughts. Formal mindfulness practices can help us to cultivate the skills to be more mindful as we move through our lives. The “Be Where You Are” meditation is from “Get Out of Your Mind & Into Your Life: The New Acceptance & Commitment Therapy,” a book by Steven Hayes, Ph.D., the originator of Acceptance and Commitment Therapy. Click the play button above to be guided through noticing the sensations in your body. Your body is always with you, yet you rarely pay much attention to it. By taking some time to focus on just the sensations in your body, you may also achieve a moment of peace from distressing thoughts. https://www.drcathybykowski.com/tools/grounding monthly 0.5 2025-08-28 https://www.drcathybykowski.com/tools/category/Guided+Imagery monthly 0.5 https://www.drcathybykowski.com/tools/category/Mindfulness monthly 0.5 https://www.drcathybykowski.com/newsletters daily 0.75 2025-09-17 https://www.drcathybykowski.com/newsletters/fall-2025-newsletter monthly 0.5 2025-09-12 https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/44dac275-8997-4929-ba8e-cecd588a53ba/Fall+2025+1.png Newsletters - Fall 2025 Newsletter - Click to access the full newsletter. https://images.squarespace-cdn.com/content/v1/67951ec839d8cb65113f0a2a/a48eaa21-8397-4a0b-b640-3c8bcc95bd3c/Fall+2025+2.png Newsletters - Fall 2025 Newsletter - Click to access the full newsletter. https://www.drcathybykowski.com/home daily 1.0 2026-02-11 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