Introducing Tay Tastes Things

Hey guys! I’m thrilled to bring another segment to the TBPK blog: introducing Tay Tastes Things (TTT)!

After over four decades of life, I had a good handle on my likes and dislikes regarding culinary delights.ย  However, over the last ten years, I’ve noticed taste buds are changing. ย Brussel sprouts, green beans, collard greens, spinach, and avocado have taken up space on my mental “Do Not Eat” list for as long as I remember.ย  Fast forward to the present, brussels sprouts, spinach, and green are among my favorite vegetables!

So, what changed my mind?ย  I can’t recall what provoked the ah-ha moment, which had me singing a new tune. In all honesty, the difference between like and dislike came down to preparation. As it turns out, mushy vegetables were the real culprit. I like the majority of my non-scratchy veggies cooked to still be likely crunchy, like my marinated green beans.ย  As soon as the veggies began to soften, I find my happy place.ย  When talking about the leafy greens, I prefer them raw like my Spinach Salad nine times out of ten.

Tay Tastes Things (TTT)

Tay Tastes Things will focus on my adventures, trying new culinary delights to explain my culinary horizons further.ย  My goal is to try or retry five ingredients each week. “Ingredients” can be as simple as spices and seasonings to an elaborate dish featuring something new.

For October, I am committing to creating one meal each day. To that a step further, I will also be trying five new ingredients each week! When thinking about how I would add accountability, I came up with the idea for Tay Tastes Things!

I am very excited to bring this new segment to TBPK.ย  Look for all upcoming TTT blog posts each Sunday!

It is my hope you’ll join me in challenging your food beliefs.ย  Use the hashtag #PickyNoMore on your social mediaย posts!

Never miss a post! Sign up for post notifications and always get notified when I have new content.

Glossary

Cabinets โ€“ A complete list of all the categories for my blog posts.ย  Some posts will have more than one category.ย  Click on one to see all the posts that fall within.

Dishes โ€“ Another name for individual blog posts.ย 

Ingredients โ€“These are the tags at the bottom of my blog posts. Posts will have more than one tag.ย  Clicking one will take you to all posts that fall within.

The Tableย โ€“ This is how I choose to label all the content posted to my blog. This blog is my kitchen, and our food and mental health wellness conversations happen around the kitchen table.

Menu Board โ€“ A complete list of all the pages on my site.

Monthly Menu Talks โ€“ A segment that discusses a mental health topic over a month posted on Tuesday.ย ย 

Care for You – Care For You is a new weekly Mental Health Wellness series posted on Monday. It focuses on rebuilding and strengthening our self-view and life skills.

Special of the Month โ€“ Special of the Month is a segment where I share my favorite recipes on the second Tuesday of each month. Some recipes will be my own, others from the internet and books, and a combination of them. I will acknowledge the original creator.

Tay Tastes Things – The bi-weekly series Tay Tastes Things (again) chronicles my food explorations. New posts are added bi-weekly on Sunday.

Taysty Tips – Nope, โ€œTaystyโ€ is not a typo, but a play on my nickname โ€œTayโ€ and the word โ€œtasty.โ€ Taysty Tips is a weekly series focusing on cooking methods, cooking techniques, food info, and more. Posts will be made each Monday.

ย 

Stocking Series: Cookware

Cookware is the next topic in the stocking series.ย  This post provides a guide and looks at cookware for your stage on your cooking journey.ย  ย I am using the same tier structure as from my Pantry Stocking post.ย  Refer here for a reminder on how I define the different tiers.ย  Next, we will tackle bakeware!ย 

Many years ago, I purchased a set of pots from Fingerhut, which Cuisinart made.ย  Those pans had a non-stick interior, which lasted a good while considering the abuse they took.ย  In 2017, I decided it was time for a new set of cookware.ย  Between my first purchase and this impending one, I learned quite a bit about cookware.

Buying Cookware

No matter how you slice it, I am not a cookware snob.ย  If they hold and distribute heat evenly and have solid construction, they are helpful in my book.ย  I knew I needed something slightly heftier than expected when lifted.ย  Furthermore, holding and distributing heat requires a material such as aluminum.ย  However, that metal is reactive; therefore, the cooking surface needs to be covered by stainless steel.ย  On the bottom, inductive stainless steel will heat my cookware quickly.ย  In other words, it is non-reactive, heats evenly, gets hot fast, and stays hot.

Of course, there are safety features to consider, such as stay-cool handles, assist handles, and pour spouts.ย  Look at the handle fastening and the thickness of any glass lids.ย  Regarding usage and cleaning, ensure they are oven and dishwasher-safe.

My Current Cookware

Coming from non-stick, I decided to give stainless steel cookware a shot.ย  I wanted to caramelize and deglaze food, donโ€™t judge me, please.ย  Whereas when working with non-stick, the caramelization is not satisfactory since food cannot stick to the pan or pot.ย  Once again, I purchased Cuisinart Chefโ€™s Classic Stainless-steel.ย  I ordered this 17-piece set fromย  Amazon.ย  The only thing missing is a 6-quart pot, which I keep forgetting to buy.ย  Of course, I remember when I require it.ย ย 

Since the best pieces do not always find themselves in the collection, I do not favor cookware sets.ย  With that in mind, I have been lucky with Cuisinart cookware.ย  If you are thinking about getting a cookware set, head to your local kitchen store to take a comprehensive look at the individual pieces in the collection.ย 

One of my favorite books about gearing up the kitchen is my signed copy of Alton Brownโ€™s Gear For Your Kitchen.ย  Mr. Brown goes in-depth with each piece of equipment and doesnโ€™t stop with cookware!

Cookware Favorites' Tiers

Tier 1: Casual or New Cook

  • Cast-Iron Skillet 10 to 12 inches (in)
  • Roasting Pan
  • Stainless-Steel Skillet 10 to 12 in
  • Saucepan 3 to 4 quart (qt)
  • Stockpot 8 to 10 qt
  • Nonstick Skillet 10 to 12 in

Tier 2: Confident Cook Expanding Food Horizons.

  • 6-qt enamel cast iron Dutch oven
  • Griddle
  • Stovetop grill
  • 6-qt stockpot
  • 2-qt saucepot
  • Steamer
  • 12-in sautรฉ pan

Tier 3:ย Well-seasoned Culinary Adventurer

  • 8-in stainless-steel skillet
  • Wok
  • Double Boiler
  • Saucier
  • Braiser
  • Duplicates of saucepans, skillets, sautรฉ pans, Dutch ovens, and cast iron skillets in the most used sizes.
  • Ethnic cookware such as tagine, bamboo steamer, paella pan, and so on

I hope you enjoyed this cookware favorites list! What are some of your favorite pieces of cookware? Take a look at the gallery below!ย  Drop me a line on social media if you are enjoying this stocking series.ย  Make sure you sign up for post notifications via email so that you won’t miss a single bite!ย 

Stainless Steel Skillet Popular Sizes 8 to 14 inches
Stainless-steel Sauce pot Typical sizes 2 to 4 quart
Saute Pan Useful sizes 3 to 4 quarts
Stainless-steel Stockpot Sizes 6 to 12 quart
Cast Iron Skillet Pre-seasoned or unseasoned (will require seasoning at home) Sizes 8 to 14 inches
Non-Stick Skillet Size to 8 to 12 inches
Dutch Oven Sizes 4 to 6 quarts
Stainless-steel Roasting Pan Sizes 14 to 20 inches
Steamer Expandable Steamer
Reversible Cast Iron Grill/Griddle Pick a size which will straddle two burners. Alternatively, you can get a cast iron grill pan and round 14 in griddle pan.
Double Boiler Next we have the double boiler. This pot is fun, but an be replaced with a bowl and saucepot.
Saucier In contrast to the saucepan this pot ha a wider opening and faster evaporation.
Brazier Pan About half as deep as a stockpot; therefore, it is perfect for slow oven braising, as well as poaching.
Wok Needs a pretty high heat source and is essential for the perfect stir-fry
Paella Pan Sizes 15 to 22 inches. Flat and shallow
Tagines North African earthenware
Bamboo Steamer Perfect for steaming Asian dumplings or pork buns

Stocking Series: The Pantry

When it comes to stocking the pantry, it can be hard to know what food items to always have on hand. Please allow me to help you.ย  This post is a comprehensive pantry list, regardless of your skill level.

I prefer frozen fruits and vegetables when it comes to frozen or canned.ย  Most canned products are slightly cooked.ย  ย If your tastes run different from mine, feel free to add your favorite canned meat, veggies, and fruit.ย 

It is frustrating to run out of things, especially when I am in the middle of cooking! (Hint: Use these tips to help the cooking process go smoothly.) ย Having a well-stocked pantry can save the day when creating a quick meal.

Click on the links throughout the tiers to find out more about specific products.

Remember These Factors

As you go through this post, keep in mind the following: your eating style (low-carb, gluten-free, vegan, and so on), number of eaters in the household, consider how often someone cooks in the home, personal taste, and ethnic foods.

Eating Style

This factor is a reminder to stock your pantry according to the type of diet(s) eaten in the household.ย  A vegan living solo will not require evaporated milk or chicken stock.ย  Someone on Keto does not need wheat flour or sugar. ย Gluten-free eaters will need to find appropriate substitutes for certain baking staples

Number of Eaters

Juggling different schedules can make meal planning and mealtimes challenging. ย ย If you know a member of your household tends to eat out all week, that can alter how much you want to keep on hand.ย 

Amount of Cooking

If you have a lot of mouths to feed, cook in bulk & freeze meals or cooking solo, it is important to evaluate the quantities you’ll need to keep on hand, then shop accordingly. During certain times of the year, a five-pound bag of flour can cost as much as a one-pound bag. Long-lasting ingredients such as flour tend to last quite a while if they are stored correctly. Just keep in mind the likelihood of using the product before it expires.

Personal Taste

Remember, this list is a guide.ย  Feel free to make changes to add and remove things according to your taste buds.ย 

Ethnic Foods

Different cultures use various herbs, spices, and other ingredients in their cooking that the average Americans may not know.ย  Be sure to keep those flavors in mind when creating your perfect pantry.

Which Tier Are You?

Stocking the pantry at your level will help perfect your cooking skills. Now that we have the “guidelines” down, let’s talk about how the list is structured. There are four sections: casual or new cook, confident and expanding, well-seasoned culinary adventurer, finishing with vegan additions & substitutions.ย 

Tier 1

Casual or New Cook.

This grouping will list the items needed for a well-stocked pantry.ย  Upon following this list, you should be able to whip up simple recipes for soups, quick breads (muffins, pancakes, etc.), sauces (marinara or gravy), and more.

Tier 2

Confident Cook Expanding Food Horizons.

Iโ€™m expanding upon Tier 1 to include commonly found staples to make more in-depth and complex meals and from-scratch-cooking.ย  This beefed up tier begins laying the foundation for recreating ethnic cuisines by adding โ€œbasicโ€ flavors and ingredients for cuisines such as Thai, Mexican, or Indian.

Tier 3

Well-seasoned Culinary Adventurer

For the person cooks almost every day and mostly creates their own recipes, Tier 3 brings out some flavor heavy hitters.ย  At this point, they are no stranger to world-wide cuisine with a flare for authenticity.ย  Most items in this section are also commonly found in large grocery stores or easily ordered online, depending on where you live.

Tier 4

Vegan Additions & Substitutionsย 

The majority of this list is already vegan, but there are a few additions and substitutions listed in Tier 4. In this final section, we explore the substitutes for items are denoted with โ€œsee Tier 4โ€. ย ย 

Remember,ย  you are free to alter the list according to your tastes and scale the tiers as you see fit. This post is just a guide, add your flare!

Let’s get starting on stocking the pantry!ย 

Tier 1: Casual or New Cook

First up on the Stocking the Pantry list is Tier 1. In this list, I provide almost all your needs to make it through mealtimes and even holidays. From herbs and seasonings to the foundation of many different types of dishes, this pantry list is exceptionally well rounded.ย  Paired with fresh ingredients, you can easily create meals more often, and even to branch out into new territory.ย 

Baking

  • All-Purpose flour
  • Baking powder
  • Baking soda
  • Chocolate bar (milk, bittersweet, white and/or unsweetened)
  • Chocolate chips, semi-sweet
  • Confectionerโ€™s sugar (powdered sugar)
  • Cornstarch
  • Evaporated and/or condensed milk (see Tier 4)
  • Granulated sugar
  • Honey (see Tier 4)
  • Light and dark brown sugar
  • Maple Syrup
  • Unsweetened cocoa powder

Canned, Boxed, and โ€œOtherโ€

Pasta

Oils and Vinegars

  • Apple Cider vinegar
  • Balsamic vinegar
  • Extra virgin olive oil
  • Non-stick cooking spray (baking, olive oil, canola/vegetable and/or grill)
  • Vegetable or canola oil

Condiments

  • Dijon mustard
  • Fruit jam or spread (strawberry, orange marmalade and/or apricot)
  • Hot sauce
  • Jarred salsa
  • Ketchup
  • Mayo
  • Peanut butter (smooth and chunky)
  • Pickles
  • Relish (sweet and/or dill)
  • Soy sauce
  • Worcestershire sauce (see Tier 4)
  • Yellow mustard

Herbs, Flavoring, and Spices

  • Black peppercorns
  • Chili powder
  • Cinnamon
  • Cream of tartar
  • Cumin
  • Curry powder
  • Dried basil
  • Dried bay leaf
  • Dried oregano
  • Dried rosemary
  • Dried sage
  • Dried thyme
  • Garlic powder or granulated
  • Ground cayenne pepper
  • Kosher salt
  • Onion powder or granulated
  • Red pepper flakes
  • Sweet paprika
  • Table salt
  • Vanilla extract

Grains and Legumes

  • Canned beans (black, pinto, red kidney, garbanzo, cannellini, and/or great northern. Unsalted varieties are the best.)
  • Cornmeal
  • Long-grain rice
  • Old fashion rolled oats

Nuts and Seeds

  • Almonds (sliced, whole and/or silvered)
  • Roasted peanuts
  • Shelled sunflower seeds
  • Walnuts

Tier 2: Confident Cook Expanding Food Horizons

Tier two covers items for those who cook pretty often and a nice set of cooking skills. With these additional items, you can branch out into ethnic cuisine (Thai, Indian, Spanish, Mexican, Caribbean, and so many more)! Also, you can create a twist on a classic recipe, such as Southwest Meatloaf or White Chicken Chili.

Baking

  • Almond extract
  • Cake flour
  • Molasses
  • Powdered buttermilk (see Tier 4)
  • Unflavored gelatin (see Tier 4)
  • Vanilla beans
  • Whole-wheat flour
  • Yeast (active or instant)

Canned, Boxed, and โ€œOtherโ€

  • Beef stock
  • Coconut milk
  • Diced green chile
  • Dried fruit (cranberries, apricots, raisins, etc.โ€ฆ)
  • Jarred pesto
  • Panko breadcrumbs
  • Roasted red bell peppers
  • Sardines
  • Steel-cut oats
  • Unsweetened coconut flakes
  • Whole tomatoes, canned

Pasta

Oils and Vinegars

  • Apple cider vinegar
  • Balsamic vinegar
  • Coconut oil
  • Olive oil or light olive oil
  • Peanut oil (for deep frying)
  • Sesame seed oil

Condiments

Herbs, Flavorings, and Spices

  • Caraway seed
  • Cardamom
  • Celery seed
  • Chile powders (single chile variety, such as ancho or chipotle)
  • Dried chives
  • Dried fennel
  • Dried Mediterranean oregano
  • Dried parsley
  • Dried tarragon
  • Dry mustard
  • Five-spice powder
  • Flaky sea salt
  • Garam masala
  • Ground coriander
  • Ground ginger
  • Poppy seeds
  • Sesame seed (toasted or untoasted)
  • Smoked paprika
  • Sumac
  • Turmeric
  • White pepper
  • Whole allspice
  • Whole cloves
  • Zaโ€™atar

Grains and Legumes

Nuts and Seeds

  • Cashews
  • Pecans

Tier 3: Well-seasoned & Venturing Cook

As a cook, you are at a point where it is all about flavors, especially new ones.ย  Having this arsenal at your disposal, you are ready to tackle recipe ideas whenever the mood hits.

Baking

Canned, Boxed and โ€œOtherโ€

Pasta

  • Buckwheat noodles
  • Rigatoni, cavatappi, ziti and/or orzo

Oils and Vinegars

  • Avocado oil or grapeseed oil
  • Flavored or herb vinegar or champagne vinegar
  • Mirin
  • Toasted sesame seed oil
  • Truffle oil
  • Walnut oil or almond oil

Condiments

Herbs, Flavorings, and Spices

  • Allspice berries
  • Black sesame seed
  • Cocoa nibs
  • Coriander seeds
  • Crystalized ginger
  • Cumin seeds
  • Dill weed
  • Ethnic spice mixes (such as dukkah/duqqa โ€“ Middle East, shichimi togarashiโ€“ Japanese)
  • Fenugreek
  • Furikake
  • Gochugaru
  • Hot paprika
  • Lavender
  • Lemongrass
  • Marjoram
  • Rosewater
  • Saffron
  • Savory
  • Wasabi powder
  • White pepper seeds
  • Whole dried chiles
  • Whole nutmeg
  • Whole star anise
  • Whole vanilla beans

Grains and Legumes

Nuts and Seeds

  • Chia seed
  • Flaxseed
  • Hazelnuts
  • Macadamia nuts
  • Pine nuts
  • Pistachios
  • Pumpkin seeds

Tier 4: Vegan Substitutes and Additions

Most of the stocking pantry list is vegan.ย  For items that are not vegan, there are some excellent substitutes for the above-referenced items (โ€œSee Tier 4). I also added some items I feel a vegan kitchen would use more often than others.

Vegan Substitutes

Tier 1

  • Coconut aminos. Used to replace soy sauce if necessary.
  • Coconut sugar. If you canโ€™t find organic brown sugar, this is similar but not as sweet.
  • Evaporated and/or condensed coconut milk โ€“ Tier 1.
  • Organic sugar โ€“ Tier 1. Bone char is not on the approved list to qualify for organic; therefore, all organic sugar is vegan.

Tier 2

  • Agar-agar. A replacement for gelatin.
  • Fish sauce. This item can be bought or made at home.
  • Nutritional yeast. Used to give a cheesy flavor.
  • Oyster sauce. This can be made at home or bought from Amazon.
  • Worcestershire sauce. Read labels carefully, some brands are made with anchovies.

Tier 3

  • Kelp powder. Used with Umeboshi, it can be a substitute for sardines.
  • Umeboshi Paste. A pickled plum paste which can be substituted for anchovy paste.

Vegan Additions

Tier 1

  • Shelf-stable almond or coconut milk (unsweetened, plain and vanilla)
  • Shelf-stable tofu

Tier 2

  • Black salt. This salt has a sulfur flavor that can mimic eggs in vegan egg salad and many other applications.
  • Dried mushrooms
  • Liquid smoke. A great way to add a smoky flavor.

Tier 3

  • Medjool Dates. If you are going to make your own substitutes, a lot of them are made with dates. Also, dates are used to make vegan caramel. ย 

Armed with a full pantry, you can tackle recipes with ease.ย  It doesn’t matter which level you land; it is all about having fun and enjoying a great meal made with your hands. The sense of accomplishmentย  I feel when I cook is a boost to my self-esteem.ย  I challenge you to try cooking to alleviate stress and provide self-care.

If you like this series, let me know!ย  Would you like to see gluten-free, paleo, and low-carb versions? Reach out to me on social media using the hashtag #StockingSeries! Show me pictures of your stocked pantry on Instagram and Twitter!

Coming soon to the stocking series is bakeware.ย  In the meanwhile, check out cookware and kitchen utensils guides.

Keep in touch; sign up for email notifications!ย 

Anger Management: Understanding Triggers

The words Anger Management are written in black cursive on an off-white rectangular area surrounded by different facial expressions on wooden circles on a gray background. Mental Health. Coping Skills. Diversion. Warning Signs. Triggers. Anger Log. Time outs

Welcome to week four of anger management coping skills. This week we will go over understanding triggers.

If you have missed any part of the series,ย click here! As always, remember myย disclaimerย before practicing any mental health information.

What is Anger Management?

If you have issues controlling your anger, you’re not alone. Anger is a normal and natural emotion, but it can negatively affect your mental and physical health and relationships when it becomes overwhelming. That’s where anger management comes in!

Keeping an anger log can be a fantastic first step in managing anger effectively. Here’s how it works:

  1. Get a notebook or use a digital note-taking app.
  2. Write down each instance of anger as soon as possible after it occurs. This will help you better understand the pattern of your anger.
  3. Include details such as the date, time, situation, emotions felt, and physical sensations. This will help you identify what triggers your anger and how your body reacts to it.
  4. Reflect on the patterns and common triggers in your anger log. This will help you gain insights into your anger patterns and how you can better manage them.
  5. Use this information to come up with healthier ways to cope with anger in the future. This could be anything from taking deep breaths, practicing mindfulness, or seeking professional help.

By keeping an anger log, you can take the first step towards managing anger and improving your quality of life. So give it a try and see how it can help you!

Check out TherapistAid.com for a printable worksheet.ย 

Goals

The purpose of the coping skill is to help individuals gain control over their emotions, thoughts, and behavior in situations that trigger anger and to handle conflicts more positively and effectively.

  1. Recognize and understand the triggers that cause anger
  2. Learn to control and regulate intense anger and aggressive behavior
  3. Communicate in a non-threatening and assertive manner
  4. Develop healthy coping mechanisms for managing anger
  5. Improve relationships and overall quality of life.

Understanding Triggers

Are you tired of feeling like a ticking time bomb, just waiting for something to set you off? Well, the good news is that you can control your anger by being aware of your triggers.

Triggers are simply things or situations that set off your anger. They’re different for everyone, but some common triggers include traffic, stressful work situations, and relationship issues. By being aware of what sets you off, you can take control of your anger and use that knowledge to your advantage.

Here’s how:

  1. Identify your triggers: Write down a list of things or situations that make you angry. Be specific and honest with yourself.
  2. Analyze your triggers: Once you have your list, think about why each trigger makes you angry. Is it a personal issue? A past experience? Understanding the root of your anger can help you control it.
  3. Plan ahead: When you know what sets you off, you can plan ahead and come up with coping skills to deal with those triggers. This can be as simple as taking a deep breath or going for a walk when you start to feel angry.
  4. Practice mindfulness: When you’re in a triggering situation, take a moment to pause and practice mindfulness. Focus on your breathing and the present moment instead of getting caught up in your anger.
  5. Reframe your thoughts: Finally, try to reframe your thoughts. Instead of thinking, “This is so unfair!” try thinking, “This is a challenge, but I can handle it.” This shift in mindset can help you control your anger.

By being aware of your triggers and using the knowledge to your advantage, you can control your anger and improve your mental health. So, take a deep breath, and start working on identifying your triggers today!

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #angermanagement

Anger Management: Recognizing Warning Signs

The words Anger Management are written in black cursive on an off-white rectangular area surrounded by different facial expressions on wooden circles on a gray background. Mental Health. Coping Skills. Diversion. Warning Signs. Triggers. Anger Log. Time outs

Welcome to week three of anger management coping skills. This week we will go over recognizing warning signs before losing your cool.

If you have missed any part of the series, click here! As always, remember my disclaimer before practicing any mental health information.

What is Anger Management?

These coping skills are techniques and strategies used to deal with and regulate intense emotions, thoughts, and behaviors associated with anger.ย  Anger is a normal and natural emotion, but it can negatively affect your mental and physical health and relationships when it becomes overwhelming.

Some standard practices include:

  1. Deep breathing and relaxation techniques.ย This can help calm the body and reduce physical symptoms of anger, such as a racing heart or tightened muscles.ย 
  2. Mindfulness and meditation.ย This can help individuals focus on the present moment and become more aware of their thoughts and emotions.ย 
  3. Cognitive restructuring. This involves reframing negative thoughts and beliefs that can contribute to anger.ย 
  4. Communication skills. Learning to express anger in a non-threatening and assertive manner can improve relationships and reduce conflicts.ย 
  5. Physical activity. Engaging in physical activity, such as exercise or sports, can release built-up tension and reduce feelings of anger.ย 
  6. Time-out. Taking a break from a situation that triggers anger can give you time to calm down and regroup before responding.

Goals

The purpose of the coping skill is to help individuals gain control over their emotions, thoughts, and behavior in situations that trigger anger and to handle conflicts more positively and effectively.

  1. Recognize and understand the triggers that cause anger
  2. Learn to control and regulate intense anger and aggressive behavior
  3. Communicate in a non-threatening and assertive manner
  4. Develop healthy coping mechanisms for managing anger
  5. Improve relationships and overall quality of life.

Warning Signs

Do you ever feel like you’re about to blow your top and don’t know why? Chances are, your body is giving you some warning signs that you’re getting angry.

Recognizing these physical signs can help you take control of your anger before it takes control of you. Here are a few physical anger warning signs to keep an eye out for:

  1. Muscle tension: Do your jaw and fists clench up when you’re angry? This is a classic sign of muscle tension and that your body is preparing for a fight.
  2. Increased heart rate: When you’re angry, your heart rate increases, giving you that “fight or flight” feeling.
  3. Sweating: Do you start to sweat when you’re angry? This is your body’s way of regulating your temperature and getting ready for action.
  4. Shallow breathing: When you’re angry, your breathing becomes shallow, which can lead to feelings of lightheadedness and dizziness.

By recognizing these physical warning signs, you can use coping skills and techniques to calm down before your anger gets out of controlโ€”some coping skills to try to include deep breathing, mindfulness, and exercise.

Remember, taking care of your mental health is just as important as your physical health. You can improve your overall quality of life by recognizing these physical warning signs and using coping skills to manage your anger.

So next time you start to feel angry, pay attention to your body and use your coping skills to take control of your anger. Your mental health will thank you!

ย 

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #angermanagement

Anger Management: Diversion

The words Anger Management are written in black cursive on an off-white rectangular area surrounded by different facial expressions on wooden circles on a gray background. Mental Health. Coping Skills. Diversion. Warning Signs. Triggers. Anger Log. Time outs

Welcome to week two of anger management coping skills. This week we will go over diversions and how to use them.ย 

ย If you have missed any part of the series, click here! As always, remember myย disclaimerย before practicing any mental health information.

What is Anger Management?

These coping skills are techniques and strategies used to deal with and regulate intense emotions, thoughts, and behaviors associated with anger.ย  Anger is a normal and natural emotion, but it can negatively affect your mental and physical health and relationships when it becomes overwhelming.

Some standard practices include:

  1. Deep breathing and relaxation techniques.ย This can help calm the body and reduce physical symptoms of anger, such as a racing heart or tightened muscles.ย 
  2. Mindfulness and meditation.ย This can help individuals focus on the present moment and become more aware of their thoughts and emotions.ย 
  3. Cognitive restructuring. This involves reframing negative thoughts and beliefs that can contribute to anger.ย 
  4. Communication skills. Learning to express anger in a non-threatening and assertive manner can improve relationships and reduce conflicts.ย 
  5. Physical activity. Engaging in physical activity, such as exercise or sports, can release built-up tension and reduce feelings of anger.ย 
  6. Time-out. Taking a break from a situation that triggers anger can give you time to calm down and regroup before responding.

Goals

The purpose of the coping skill is to help individuals gain control over their emotions, thoughts, and behavior in situations that trigger anger and to handle conflicts more positively and effectively.

  1. Recognize and understand the triggers that cause anger
  2. Learn to control and regulate intense anger and aggressive behavior
  3. Communicate in a non-threatening and assertive manner
  4. Develop healthy coping mechanisms for managing anger
  5. Improve relationships and overall quality of life.

How to Use Diversion

Are you someone who’s ever felt so angry that you want to hit something (or someone)? We’ve all been there, but before you do, let’s talk about diversion. No, not the river kind. The kind that can help you manage your anger and improve your mental health.

Diversion, or coping skills, are simply activities or practices that help you redirect your attention and calm down when you’re feeling angry. Think of them as a mental timeout. They allow you to step back from the situation and regain control of your emotions.

Here are a few diversion ideas to get you started:

  1. Exercise: Whether it is a quick jog around the block or a yoga session, exercise can help release tension and calm your mind.
  2. Music: Put on your favorite tunes and sing your heart out. Or, listen to calming music to soothe your nerves.
  3. Art: Grab a coloring book or a sketchpad and get creative.
  4. Nature: Take a walk in the park or spend time in your backyard. Surround yourself with greenery and breathe in some fresh air.
  5. Humor: Watch a funny video or read a hilarious book. Laughter is the best medicine, after all.

These are just a few of the many coping skills that can help you manage anger. Find what works for you and make it a habit to use these diversions when your anger starts to boil over. Remember, taking care of your mental health is just as important as your physical health.

So the next time you’re feeling angry, give diversion a try and see how it can help you manage your anger and improve your mental health. Happy coping!

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #angermanagement

Anger Management: Anger Log

The words Anger Management are written in black cursive on an off-white rectangular area surrounded by different facial expressions on wooden circles on a gray background. Mental Health. Coping Skills. Diversion. Warning Signs. Triggers. Anger Log. Time outs

Welcome to week one of anger management coping skills. This week we will go over anger logs and how to use them.ย 

ย If you want to check out our other coping skill series, click here! As always, remember my disclaimerย before practicing any mental health information.

What is Anger Management?

These coping skills are techniques and strategies used to deal with and regulate intense emotions, thoughts, and behaviors associated with anger.ย  Anger is a normal and natural emotion, but it can negatively affect your mental and physical health and relationships when it becomes overwhelming.

Some standard practices include:

  1. Deep breathing and relaxation techniques.ย This can help calm the body and reduce physical symptoms of anger, such as a racing heart or tightened muscles.ย 
  2. Mindfulness and meditation.ย This can help individuals focus on the present moment and become more aware of their thoughts and emotions.ย 
  3. Cognitive restructuring. This involves reframing negative thoughts and beliefs that can contribute to anger.ย 
  4. Communication skills. Learning to express anger in a non-threatening and assertive manner can improve relationships and reduce conflicts.ย 
  5. Physical activity. Engaging in physical activity, such as exercise or sports, can release built-up tension and reduce feelings of anger.ย 
  6. Time-out. Taking a break from a situation that triggers anger can give you time to calm down and regroup before responding.

Goals

The purpose of the coping skill is to help individuals gain control over their emotions, thoughts, and behavior in situations that trigger anger and to handle conflicts more positively and effectively.

  1. Recognize and understand the triggers that cause anger
  2. Learn to control and regulate intense anger and aggressive behavior
  3. Communicate in a non-threatening and assertive manner
  4. Develop healthy coping mechanisms for managing anger
  5. Improve relationships and overall quality of life.

Keep An log

If you have issues controlling your anger, you’re not alone.ย  Keeping an anger log can be a fantastic first step in managing anger effectively. Here’s how it works:

  1. Get a notebook or use a digital note-taking app.
  2. Write down each instance of anger as soon as possible after it occurs. This will help you better understand the pattern of your anger.
  3. Include details such as the date, time, situation, emotions felt, and physical sensations. This will help you identify what triggers your anger and how your body reacts to it.
  4. Reflect on the patterns and common triggers in your anger log. This will help you gain insights into your anger patterns and how you can better manage them.
  5. Use this information to come up with healthier ways to cope with anger in the future. This could be anything from taking deep breaths, practicing mindfulness, or seeking professional help.

By keeping an anger log, you can take the first step towards managing anger and improving your quality of life. So give it a try and see how it can help you!

Check out TherapistAid.com for a printable worksheet.ย 

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #angermanagement

Grounding Techniques: Mental Exercises

Grounding technique with green leaves and black lettering on white background. Mental health, body awareness, 54321, mental exercises

Welcome to the final week of grounding techniques.ย  This week, I am covering the ground technique, โ€œBody Awareness.โ€ย  If you have missed any part of the series, click hereย to catch up! As always, remember myย disclaimerย before practicing any mental health information.

What is Grounding?

Grounding is the act of bringing the mind back to the present by distracting it from unwanted activities. The activities can take the form of ruminating thoughts, painful memories, or persistent worrying. Grounding techniques are the mode in which grounding can be achieved. They can be used to help with symptoms of PTSD (Post-Traumatic Stress Disorder), anxiety, disassociation, or self-harm urges. The techniques use physical, mental, and soothing methods to navigate a calmer state.

Mental Exercises

Mental exercises are a type of mental health grounding technique that involves actively engaging and challenging the mind. This technique can help to reduce stress, improve focus and concentration, and enhance overall mental wellness.

Mental exercises can take many forms, including puzzles, games, and problem-solving activities. Engaging in these activities helps to redirect attention away from negative or overwhelming thoughts and towards a task that requires focus and concentration. This can help to bring a sense of calm and grounding, reducing symptoms of anxiety and stress.

Incorporating mental exercises into a daily routine can positively impact mental health and well-being. For example, regularly solving crossword puzzles or playing brain games can help to improve memory, enhance cognitive function, and reduce stress levels.

It is essential to find mental exercises that are enjoyable and engaging. This can help make the practice feel less like work and more fun and enjoyable. Some popular forms of mental exercise include Sudoku, logic puzzles, and memory games.

Mental exercises can be a helpful tool for managing mental health and well-being and can be practiced anytime, anywhere if you are looking for ways to improve your mental health and reduce stress levels, consider incorporating mental exercises into your daily routine.ย 

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #grounding

Grounding Techniques: Body Awareness

Grounding technique with green leaves and black lettering on white background. Mental health, body awareness, 54321, mental exercises

Welcome to week three of grounding techniques.ย  This week, I am covering the ground technique, โ€œBody Awareness.โ€ย 

ย If you have missed any part of the series,ย click hereย to catch up! As always, remember myย disclaimerย before practicing any mental health information.

What is Grounding?

Grounding is the act of bringing the mind back to the present by distracting it from unwanted activities.ย  The activities can take the form of ruminating thoughts, painful memories, or persistent worrying.ย  Grounding techniques are the mode in which grounding can be achieved.ย  They can be used to help with symptoms ofย PTSD (Post-Traumatic Stress Disorder), anxiety, disassociation, or self-harm urges. ย ย The techniques use physical, mental, and soothing methods to navigate a calmer state.ย 

Body Awareness

Everyone reacts differently to trauma; it is normal to experience the effects well after the event.ย  People may struggle with flashbacks, nightmares, hyper-vigilance, and anxiety.ย  These experiences can make day-to-day life a struggle, which in turn could lead to depression.ย  Practicing grounding can help keep worrisome thoughts at bay.ย  While you can not change what happened, you can learn how to gain more control of the after-effects.

Body Awareness is a mental health grounding technique that involves focusing on physical sensations in the body to calm the mind and reduce stress. This technique is often used in mindfulness and meditation practices and can be a helpful tool for managing anxiety, depression, and other mental health conditions.

By paying attention to the sensations in our bodies, we can bring our focus away from negative or overwhelming thoughts and get a sense of calm and grounding. This can help to reduce symptoms of anxiety, stress, and depression and improve overall well-being.

Body Awareness can be practiced anywhere, at any time, and requires no special equipment or preparation. Simply finding a quiet place to sit or stand and focusing on the sensations in your body can help to bring a sense of peace and clarity.

Some standard techniques for practicing Body Awareness include focusing on breathing, paying attention to physical sensations such as tension or relaxation in the muscles, or simply noticing the feeling of the body as you move.

Incorporating Body Awareness into a daily self-care routine can positively impact mental health and well-being. It is important to remember that developing this skill takes time and practice, so be patient and persistent in your practice.

If you are struggling, consider incorporating Body Awareness into your self-care routine and see if it helps to bring a sense of calm and grounding to your day.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #grounding