Tag: mindfulness

Therapy, Uncategorized

Finding Peace in a Chaotic World

S. Reimers, JD/LICSW

Reframing the Present Moment in Troubling Times

As a therapist, I sit daily with clients who are deeply troubled by the world around them. The political landscape—both domestic and international—feels increasingly divisive. Newsfeeds are full of polarization, violence, climate disasters, and human suffering. For many, it’s not just background noise—it’s a constant hum of distress, a source of anxiety that feels both urgent and completely out of their control.

I understand that distress. I feel it too. But over the years, both personally and professionally, I’ve come to believe something important: peace is not found in ignoring the chaos. Peace is found in how we relate to it.

We live in a time where we’re more informed than ever, yet often feel more powerless than ever. We carry global suffering in our pockets, absorbing a relentless stream of information we were never meant to hold. While our awareness can deepen empathy, it can also overwhelm us, leaving us paralyzed or despairing. The solution is not to disengage—but to refocus.

Mindfulness: Returning to the Present Moment

One of the most powerful tools I teach is present-focused mindfulness. That’s not just sitting cross-legged and breathing (though that can help). It’s the daily, moment-to-moment practice of bringing our attention back from the swirling chaos of the world into what’s right in front of us.

When your mind spirals with “What ifs?” about the future or ruminates on all that’s going wrong, mindfulness invites a different question: “What is happening right now?”

Right now, your feet are on the ground. You’re breathing. You’re alive. Perhaps someone nearby needs kindness. Perhaps there’s a small task in front of you that deserves your care. The practice of noticing, grounding, and gently returning to now—again and again—is not escapism. It’s choosing to anchor yourself in a storm.

When the world feels out of control, mindfulness reminds us: this moment is still yours.

Reframing: Shifting from Helplessness to Engagement

Many of my clients come in with language like, “Everything is falling apart,” or “There’s nothing I can do.” While those feelings are valid, they’re often rooted in distorted, all-or-nothing thinking. This is where cognitive reframingbecomes essential.

Reframing doesn’t mean denying reality. It means choosing to see the fuller picture. Yes, there is suffering and injustice. And—there is also kindness, resilience, and people doing good work every single day.

Ask yourself:

  • Can I honor the pain of the world without letting it consume me?
  • Can I acknowledge what’s wrong without losing sight of what’s right?

Reframing allows us to hold both truths. It opens space for agency and hope, without demanding toxic positivity or denial.

Control the Controllables

One of the biggest sources of distress is the feeling that we should be doing more, knowing more, solving more. But the truth is, we can’t control everything. Not even close.

Here’s a therapeutic mantra I often share:
“Focus on what you can control. Let go of what you can’t. Know the difference.”

You can’t control political decisions made across the world. But you can control how you show up today. You can limit your news intake. You can vote. You can engage in difficult conversations with respect and curiosity. You can be kind to your neighbor. You can raise your children with empathy and integrity.

This isn’t about shrinking your concern. It’s about focusing your energy where it can actually make a difference—and protecting your mental health in the process.

Zooming In: The Power of Local and Micro Acts

When we constantly focus on the macro—global headlines, massive systems, overwhelming statistics—we often end up feeling powerless. But zoom in, and you’ll see a different picture.

Change happens locally. Healing happens in micro moments.

Ask yourself:

  • What’s happening in my community?
  • Who can I help?
  • How can I make one person’s day better?

One client of mine felt despair over climate change—until she committed to adjusting her own lifestyle choices to reduce her carbon footprint. Another was overwhelmed by political vitriol—until he joined a respectful bipartisan group as a way to humanize those he disagreed with. Small actions, grounded in values, create ripples.

When you zoom in, you realize: you’re not powerless. You’re part of something.

Living According to Values-Based Commitments

Mindfulness and reframing help us calm the storm. But long-term peace comes from living in alignment with our values—especially in a chaotic world.

Ask yourself:

  • What kind of person do I want to be?
  • What values matter most to me—compassion, justice, integrity, community?
  • How can I embody those values, right here, right now?

You may not be able to fix the world. But you can show up with courage, kindness, and purpose. You can be a steady, grounded presence for others. You can take action not from panic, but from principle.

This is the heart of Acceptance and Commitment Therapy (ACT), one of the frameworks I often use in therapy: aligning your actions with your values, even when things feel uncertain or hard.

In a divided, noisy, and often painful world, calm may feel elusive. But peace is not the absence of chaos—it’s how you hold yourself within it.

So breathe. Come back to this moment. Zoom in. Reframe. Act with intention. And trust that even your smallest acts of grounded, values-based living matter.

Because they do.

:), Susan Reimers, JD/LICSW

Therapy, Uncategorized

Present Moment Awareness: Fully Engaging with Life

S. Reimers, JD/LICSW

Part Three in our Six Part Series on the Core Principles of ACT Therapy

This post is the third in our series exploring the core principles of Acceptance and Commitment Therapy (ACT), an evidence-based approach that helps individuals develop psychological flexibility and lead values-driven lives. Having covered Acceptance and Cognitive Defusion in the previous posts, we now turn to another foundational principle of the ACT hexaflex: Present Moment Awareness.

What Is Present Moment Awareness in ACT?

Present moment awareness, often synonymous with mindfulness, is the practice of fully engaging with the here and now. It involves consciously attending to your current experiences—thoughts, emotions, sensations, and surroundings—without judgment or distraction. In ACT, this principle emphasizes being present, open, and flexible, regardless of whether the moment is pleasant or uncomfortable.

Modern life often pulls us out of the present moment, with distractions, worries about the future, and ruminations on the past dominating our attention. Present moment awareness helps us reconnect with what is happening right now, grounding us in our immediate experience. This practice fosters clarity and focus, enabling us to respond to life with intention rather than reacting automatically.

Why Is Present Moment Awareness Important?

Present moment awareness is crucial for psychological flexibility. When we are caught up in worries, regrets, or automatic thoughts, we can lose touch with what truly matters. By bringing our attention back to the present, we create space to observe our experiences with curiosity and compassion, rather than judgment or avoidance.

This principle also helps reduce the impact of unhelpful thought patterns and emotions. For example, instead of becoming overwhelmed by anxiety about an upcoming event, present moment awareness allows us to notice the feeling of anxiety, acknowledge it, and refocus on the current task or situation. Over time, this practice can improve emotional regulation, reduce stress, and enhance overall well-being.

Present Moment Awareness in Action: A Metaphor

A common ACT metaphor for present moment awareness is the “Observer on the Mountain.” Imagine you are sitting on top of a mountain, watching the valley below. You see weather patterns come and go: sunshine, rain, storms, and clouds. From your vantage point, you can observe these changes without being swept away by them. Similarly, present moment awareness helps you observe your internal experiences from a place of stability, rather than getting lost in them.

Practical Strategies to Cultivate Present Moment Awareness

In ACT, present moment awareness is developed through mindfulness practices and intentional exercises. Here are some practical strategies to integrate into your daily life:

  1. Mindful Breathing: Focus on the sensation of your breath as it enters and leaves your body. When your mind wanders, gently bring your attention back to your breath. This simple practice anchors you in the present moment.
  2. Body Scan: Take a few minutes to scan your body from head to toe, noticing sensations, tension, or areas of relaxation. This practice fosters awareness of your physical state and helps ground you in the present.
  3. Five Senses Exercise: Pause and take note of your surroundings using your five senses. What do you see, hear, smell, taste, and feel? This exercise helps you reconnect with your environment and shifts your focus away from unhelpful thoughts.
  4. Labeling Experiences: As you notice thoughts or emotions, label them objectively. For example, say to yourself, “I am noticing a feeling of sadness” or “I am having a thought about failure.” This practice encourages nonjudgmental awareness.
  5. Engaging Fully in Activities: Choose an everyday activity, such as washing dishes or drinking coffee, and give it your full attention. Notice the textures, smells, and sensations involved. This practice helps you appreciate the richness of ordinary moments.

Common Misconceptions About Present Moment Awareness

To fully embrace present moment awareness, it is important to address common misconceptions:

  • Mindfulness Is Not About Eliminating Thoughts: The goal is not to empty your mind but to observe your thoughts and experiences without judgment or attachment.
  • Mindfulness Is Not Always Relaxing: While mindfulness can reduce stress over time, the practice itself may involve confronting uncomfortable emotions or sensations.
  • Mindfulness Is Not a Fixed State: Present moment awareness is a skill that requires ongoing practice. It is normal for your mind to wander, and bringing it back to the present is part of the process.

The Role of Present Moment Awareness in the ACT Hexaflex

Present moment awareness is a foundational component of the ACT hexaflex, deeply intertwined with acceptance, defusion, and values-based living. By cultivating this principle, we enhance our ability to stay connected to our values and respond flexibly to life’s challenges. It allows us to fully engage with each moment, fostering a sense of presence and purpose.

Final Thoughts

Present moment awareness is a powerful tool for living a more intentional and fulfilling life. By grounding ourselves in the here and now, we can reduce the influence of unhelpful thoughts and emotions and create space for meaningful action. As you practice mindfulness, remember to approach yourself with patience and kindness. Each moment is an opportunity to begin again.

In the next post in this series, we will explore the principle of Values Clarification, which helps us identify and prioritize what truly matters in our lives. For now, take a moment to pause and notice your current experience. What do you see, hear, or feel? The present moment is always available to you, waiting to be explored.

If you live in Washington State, and you would like to make an appointment, please feel free to contact me here. I’m looking forward to hearing from you.

:), Susan Reimers, JD/LICSW

Therapy

It’s the New Year! Let’s Make New Commitments (Not Resolutions)!

S. Reimers, JD/LICSW

Resetting Our Mental Health with Acceptance and Commitment Therapy

As the New Year dawns, many of us find ourselves reflecting on the past and looking ahead with hope. It’s a natural time for self-assessment, but instead of setting traditional resolutions—which often focus on fixing perceived flaws—the New Year offers a unique opportunity to recommit to values-driven actions that nurture our mental well-being. From an Acceptance and Commitment Therapy (ACT) perspective, this is not about striving for perfection or erasing difficulties. Instead, it’s about cultivating a meaningful life through acceptance, mindfulness, and purposeful commitments.

The Pitfall of Traditional Resolutions

Traditional New Year’s resolutions often aim for significant changes: losing weight, quitting a habit, or achieving a milestone. While these goals are well-intentioned, they often stem from a place of self-criticism or societal pressure. This approach can inadvertently set us up for feelings of failure if we don’t meet rigid expectations. Moreover, resolutions tend to focus on outcomes, which we can’t always control, rather than on processes that align with our core values.

ACT encourages us to step away from this cycle. Rather than framing the New Year as a time to fix ourselves, we can see it as an invitation to reconnect with what truly matters and to act in ways that honor our values, even when challenges arise. This shift in perspective can help reduce the burden of self-judgment and open the door to greater psychological flexibility.

Reflecting on Your Values

Values are the heart of ACT. They represent what is deeply important to us, guiding how we want to behave and what kind of person we want to be. Unlike goals, values are not something to achieve but rather qualities we bring to our actions. For example, if you value kindness, your commitment might involve being compassionate toward yourself and others, regardless of external outcomes.

To start, take a moment to reflect on the past year. Ask yourself:

  • What brought me a sense of fulfillment or connection?
  • When did I feel aligned with my values?
  • Are there areas where I’ve drifted from what matters most to me?

This exercise isn’t about judgment; it’s about noticing. From here, you can identify the values you’d like to prioritize in the coming year and consider how they might shape your mental health commitments.

Committing to New Actions

Once you’ve clarified your values, the next step is to create actionable commitments. In ACT, these are not rigid rules but flexible guides that help you move toward your values. Start small and specific. For example:

  • If you value connection, you might commit to calling a loved one weekly or joining a community group.
  • If you value growth, you might explore therapy, start journaling, or learn a new skill.
  • If you value self-care, you might schedule regular breaks or practice mindfulness for five minutes a day.

Remember, commitments are not about perfection. They’re about showing up, even when it’s hard. You might stumble—and that’s okay. Each moment offers a chance to recommit.

Practicing Acceptance and Mindfulness

A cornerstone of ACT is acceptance—the willingness to experience difficult emotions, thoughts, and sensations without struggling against them. The New Year can bring excitement but also anxiety or doubt. Practicing acceptance doesn’t mean resigning yourself to suffering; it means making space for these experiences while still moving toward your values.

Mindfulness can support this process. By staying present, you can notice when your mind wanders to self-criticism or unhelpful comparisons. Gently bring your focus back to the present and remind yourself of your values. Over time, this practice can help you build greater psychological flexibility and resilience.

Embracing the Journey

The beauty of a values-driven approach is that it transforms the New Year from a deadline for achievement into a journey of ongoing growth. It’s not about becoming someone new but about becoming more authentically you. Each step, no matter how small, is a victory when it aligns with your values.

As you step into the New Year, consider letting go of rigid resolutions and instead embrace commitments that reflect your true self. Be kind to yourself as you navigate this process. Life will continue to have its ups and downs, but by staying anchored in your values, you can create a sense of purpose and fulfillment that carries you through—not just this year, but for many years to come.

If you live in Washington State, and you would like to make an appointment, please feel free to contact me here. I’m looking forward to hearing from you.

:), Susan Reimers, JD/LICSW