Hello!
I wish you a Thanksgiving full of peace, love, and joy. No matter how turbulent and difficult our lives may feel, there is always something to be thankful for.....I am thankful for you.
I would also be grateful if you scrolled down and read through to the end of this newsletter, as our editor has so much helpful information to share this month!
All my best,
Dr. Pam McCaskill
734-416-9098
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McCaskill Family Services Newsletter
Term: Fall| Issue 23| November 23rd, 2021
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At McCaskill Family Services, we specialize in working with children and adults who are struggling with all kinds of presenting mental health issues. If your family or someone you know could benefit from our services, please contact us. Our clinicians are trained and experienced in empirically-based techniques, and would be happy to promptly schedule an appointment in person or via tele-health. We can be reached by phone at 734-416-9098 or by email at office@mccaskillfamilyservices.com.
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I am thankful for my MFS family. I love and appreciate each of you more than I can truly express…staff, clients, family and friends…you are special and important to me. Happy Thanksgiving! -Dr. Pam McCaskill |
I am so thankful for a job I love, upcoming travel with my family, and my mischievous, snuggly, sweet (sometimes weird) cats who can always put a smile on my face! -Kristie |
I am incredibly thankful for mother nature, and the ability to explore, travel, and seek adventure. Everyday I am thankful for my career, my friends, and the beauty of written expression. -Jaclyn |
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I am always thankful for my partner & our pets, my family & friends, my health, my coworkers & patients, but this year, I’m especially thankful for my ability to still taste and smell food. -Truc |
I'm thankful for my husband, my supportive family, my pup, Lola, Michigan's 4 seasons, and my electric blanket! -Emily B. |
I’m thankful for my wonderful family, my sweet puppy, and a job I love! -Dr. Amanda |
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This year I finally fulfilled my dream of owning my own farm. I am also thankful for my family and friends remaining healthy and happy, and a husband who is willing to clean stalls and likes mowing. -Dr. Nicole |
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I am thankful for safe travels this year (finally getting up close and personal with a waterfall), outdoor adventures, progress on home renovations, and quality time with my family, friends, and pets! -Emily K. |
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How to Set Holiday Boundaries |
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The holidays are a fun, but busy time for all of us. It can be temping to fill up our weekends with fun activities, while managing yearly traditions and expectations (you know the ones.. visiting your in-laws, attempting family photos for holiday cards, trying to re-create grandma's famous casserole, etc.) Many of us experience an increase in stress as we commit more time to others and less time to ourselves. Last time I checked, burn-out was not the reason for the season.
One of the best ways you can promote your own self-care throughout the holidays is to set healthy boundaries. Setting boundaries essentially means that we honor our own needs and wants, which improves our self-esteem and overall quality of life. Although it may not feel like it, boundaries actually improve our relationships with others. How so? When we honor ourselves, this causes us to have increased compassion and empathy for our relationships, due to the lack of resentment that can build when we don't set boundaries and end up feeling used or mistreated. (Thank you, Brene Brown!)
Despite knowing the benefits of boundaries, many people struggle with setting them (especially if you are a people pleaser or perfectionist). Click the link below to learn some helpful tips on how to set boundaries this holiday season, or anytime of the year.
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Sierra is the newest member of our McCaskill Team! She is a master's level clinician who works with children, adolescents, and adults.
Sierra earned her Master's degree in Clinical Health Psychology from the University of Michigan. She works with those struggling with anxiety, depression, self-esteem, interpersonal conflicts, and other life struggles.
She utilizes an integrative treatment approach, practicing a variety of evidence-based treatment approaches, including Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, Motivational Interviewing, and mindfulness-based interventions, to create a treatment plan that best suits her client’s therapeutic goals.
Sierra has a kitten named Juniper, and in her spare time enjoys hiking, watching The Great British Baking Show, collecting postcards and plants and being outdoors!
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15 Gratitude Affirmations |
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Gratitude is magic. It transforms everything we have into enough. -Aesop |
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- I am grateful for the life I’m living.
- I am grateful for the people that surround and support me.
- I am grateful to be a part of this amazing, exciting, and ever changing universe.
- I am grateful for time, and the opportunity to start over or move forward.
- I am grateful for my freedom.
- I am grateful for nature's beauty that is all around me.
- I am grateful for the acts of forgiveness and acceptance.
- I am grateful that I’m able to give and receive love.
- I am grateful that I’m able to make a difference in this world.
- I am grateful for the little things in life that bring me joy.
- I am grateful to be able to feel a variety of unique emotions.
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I am grateful for all the experiences I've had in my life.
- I am grateful for the ability to explore, see new things, and expand my mind.
- I am grateful to be myself.
- I am grateful for both modern-day conveniences and natural resources.
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INGREDIENTS
- Cooking spray
- 1 (14.1-ounce) package prepared pie crusts
- 1 (15-ounce) can pumpkin purée
- 1/2 cup sweetened condensed milk
- 1 large egg
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1 teaspoon pumpkin pie spice
- 1/4 teaspoon kosher salt
INSTRUCTIONS
- Heat the oven to 375°F. Coat a standard 12-cup muffin pan with cooking spray.
- Unroll the prepared pie crusts out onto a cutting board. Use a 3 1/2-inch round cutter or the lid of a wide-mouth jar with about the same diameter to cut 6 rounds out of each sheet of pie dough (12 rounds total). You’ll have some excess pie dough, which you can use to decorate the pies or discard. Press one round into each cup of the prepared muffin tin (really press the pie dough into the corners of each).
- Place the pumpkin purée, sweetened condensed milk, egg, pumpkin pie spice, and salt in a medium bowl and whisk until smooth.
- ill each mini pie with 3 tablespoons of filling. Each pie will be about 2/3 of the way full, but the filling will puff and rise in the oven. Use the back of a spoon to smooth out the filling. If you’re using the excess pie dough as garnish, add the pieces before baking.
- Bake the mini pies for 25 to 30 minutes. Bake the pies until the filling is set (the centers should register at least 200°F and a toothpick inserted in the center should come out clean).
- Cool the pies and serve. Let the pies cool in the pan for 10 minutes. Use a small offset spatula or butter knife to pop the pies out of the muffin tin. Transfer them to a cooling rack and cool completely, about 1 hour. Serve at room temperature with whipped cream.
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Newsletter Editor's Notes |
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Tis the Season for Gratitude
What is the first thing you think about when you wake up in the morning? I know that my first thought is usually not about something I am grateful for (much less, even a positive one). It can be difficult with our busy and stressful lives to turn our mind towards being grateful. As humans, we are wired to see the negative, and expressions of gratitude have a tendency to become habitual or automatic. Having a grateful mindset takes effort; it is the purposeful act of paying attention to the things in your life that bring you joy on a daily, small scale basis. It's easy to practice gratitude during times of celebration, but becomes more difficult during the same old Wednesday work meeting, or weekly mandatory dinner with the in-laws. If you don't spend time looking for the positive, I assure you, you won't find it. This month, I encourage you to experiment with this practice, and take a few short moments every day to practice one of the tips below. The more you practice, the easier it will become, as your mind will naturally start to turn toward gratitude. Trust me, it likes it better than the alternative.
Here are some ways to practice gratitude throughout the season or everyday:
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Keep a daily gratitude journal: Make a habit out of identifying 3 things that you are grateful for and writing them down each morning or before bed. This practice encourages us to seek gratitude throughout the day in the smallest of things (the smell of our coffee, the hug of a loved one, an inside joke with a coworker). Every so often, flip back to earlier pages to remind yourself of all you have to be grateful for.
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Compare yourself: Remember a time of struggle that you navigated or just think about your past self. Reflect on how far you've come, grown, and what you have learned through the tough times. Recognizing this contrast helps us to focus on and feel gratitude more intensely.
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Share it with others: When we talk about gratitude with others or tell someone we are thankful for them, it increases our own sense of gratitude, improves both people's moods, and strengthens our relationship.
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Pick one interaction a day: When your instinct to say "Thank you" arises, pause to notice the moment. What has just transpired? Can you name what you are thankful for beyond the gesture that's being extended? Be specific. "My friend just did a favor for me, and I am so grateful that she is always there when I need her most."
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2 questions: Take a mindful moment to reflect on your relationships with your coworkers, friends, children, partner, etc. and ask yourself the following questions, "What have I received from ___? and "What have I given to ____?
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Fake it till you make it: Sometimes we struggle with receiving compliments, letting go of grudges, or feeling like we have anything to be thankful for. In these difficult moments, say "Thank you" anyways, even if you don't feel it whole heartedly. The more you practice being grateful, the easier gratitude will be triggered in the future. The more you tell yourself something, the more you will seek out ways to believe in it.
In the spirit of the season, I am thankful for you and your ongoing efforts to practice being grateful for yourself and those around you. -Jaclyn
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Happy Thanksgiving Everyone! I'm a masters level clinician at McCaskill Family Services who specializes in the treatment of OCD, anxiety, self-harm, and eating disorders for all ages. I co-run the McCaskill Family Services DBT groups for teens and adults, and specialize in psychological assessment. I am also our monthly newsletter editor and social media manager!
I'd like to personally thank you for staying in touch with our practice, and hope you find this newsletter inspirational and informative. If you or someone you know would like to schedule an appointment with me, please contact our office at 734-416-9098 or email us at office@mccaskillfamilyservices.com. I look forward to working with you!
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409 Plymouth Road, Suite 250, Plymouth, MI 48170 • 734.416.9098
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