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Therapeutic Talks With Dr. Bobby L. Armstrong

Therapeutic Talks With Dr. Bobby L. Armstrong

By Dr. Bobby L. Armstrong

Conversations about mental health and tips on how to manage.
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Wellness Wednesday !

Therapeutic Talks With Dr. Bobby L. ArmstrongJan 15, 2020

00:00
10:00
Have You Done Your Year In Review ?

Have You Done Your Year In Review ?

Reflecting on the past year can be a valuable exercise, especially from a psychological perspective. As a clinical psychologist, I encourage individuals to engage in a year in review for several reasons:

  1. Self-awareness and Insight: A year in review allows for a comprehensive evaluation of personal growth, achievements, challenges, and areas for improvement. It facilitates a deeper understanding of oneself, fostering self-awareness and insight into patterns of behavior, emotions, and thoughts.

  2. Emotional Processing: Reviewing the past year can help process emotions associated with significant events, successes, or setbacks. Acknowledging and understanding these emotions is crucial for emotional regulation and well-being.

  3. Goal Assessment and Setting: It offers an opportunity to assess the goals set for the year and evaluate progress made. This process helps in recognizing achievements, redefining priorities, and setting new goals for the upcoming year.

  4. Gratitude and Positive Reminiscence: Reflecting on positive experiences and achievements fosters a sense of gratitude and contentment. This practice can counteract negativity bias and enhance overall well-being by focusing on the positives.

  5. Learning and Adaptation: Reviewing the year provides insights into what worked and what didn’t. It offers an opportunity to learn from past experiences, adapt strategies, and make informed decisions moving forward.

  6. Stress Reduction and Closure: Processing the events of the year, especially challenging ones, can reduce stress by providing closure. It allows individuals to make peace with past events and move forward with a clearer mindset.

When engaging in a year in review, it’s essential to approach it with self-compassion and without judgment. The aim is not perfection but progress. This practice is not about dwelling excessively on the past but rather about gleaning lessons and using them to navigate the future more effectively. Additionally, seeking support from a therapist or counselor can be beneficial in processing complex emotions that may arise during this reflective process.

Jan 09, 202412:14
How Well Do You Know Yourself ?

How Well Do You Know Yourself ?

#Understanding Emotional Intelligence

"Emotional Intelligence is the ability to understand, use, and manage our own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges, and defuse conflict. It involves recognizing, empathizing, and influencing the emotions of others as well. High EI contributes to better communication, reduced anxiety and depression, and improved relationships."

Tip 1: #Self-awareness

"Our first tip is to cultivate Self-awareness. This means being conscious of your own emotions and how they influence your thoughts and actions. You can enhance self-awareness by maintaining a journal of your feelings or engaging in mindfulness meditation. The better you understand your emotions, the more effectively you can manage them."

Tip 2: #Self-regulation

"Tip number two is Self-regulation. This involves controlling your emotional responses and adapting to changing circumstances. Techniques like deep breathing, counting to ten before reacting, and practicing restraint can help in developing better self-regulation. Remember, it's not the situation, but your reaction to the situation that matters."

Tip 3: #Empathy

"Thirdly, focus on Empathy. Empathy is the ability to understand and share the feelings of others. It's crucial for building strong, healthy relationships. You can improve your empathy by actively listening to others and trying to perceive situations from their perspective. Empathy bridges gaps and fosters mutual respect."

Tip 4: #Social Skills

"Our fourth tip is to refine your Social Skills. Effective communication, conflict management, and the ability to build rapport are all part of social skills. Practice active listening, clear communication, and learn to read non-verbal cues. These skills are vital in nurturing personal and professional relationships."

Tip 5: #Motivation

"Lastly, Motivation. Self-motivation drives us to move forward and achieve our goals. Set personal goals, maintain a positive attitude, and challenge yourself to step out of your comfort zone. Motivated individuals are more likely to be resilient and successful in their personal and professional lives."

Conclusion

"Improving your Emotional Intelligence is a journey, not a destination. By working on these five areas, you can enhance your ability to understand, empathize, and interact effectively with others, leading to a more fulfilling and balanced life. Remember, it's a continuous process of learning and growth. Thank you for joining me today, and I wish you well on your journey to heightened Emotional Intelligence."


Dec 13, 202309:42
Get Out Your Head and Into Your Thoughts

Get Out Your Head and Into Your Thoughts

Today, we're diving into the fascinating world of our minds. Ever felt like your thoughts are running a marathon without your permission? ... Let’s explore how to hop off that thought treadmill and see the world a bit differently."



"Our brain is like a supercomputer, processing thousands of thoughts daily. But sometimes, it gets a bit, let's say, overenthusiastic, especially with negative thoughts.


...It's not about swapping true thoughts for false positivity but finding a more balanced perspective. For instance, if you think, 'I can't do anything right,' let's pause and reframe: 'I make mistakes, but I also have many successes.'"



...You're on a mission to find evidence against those negative thoughts. ... Spoiler: You'll often find that thought isn't as solid as it seemed!"



...Ask yourself, 'Would I say this to my best friend?' If not, why say it to yourself? Other techniques include mindfulness, journaling, and 'Thought Stoppage,' where you tell your mind, 'Stop,' when a negative thought arises.


...Be patient and kind to yourself as you learn to reframe and restructure those thoughts. ... Keep practicing, and you'll be a thought-reframing ninja in no time!"



"Don't forget to like, share, and subscribe for more mind-bending journeys.

Dec 05, 202310:54
Stop Doing This To Yourself

Stop Doing This To Yourself

Effective Strategies to Overcome Self-Rejection

In this enlightening video, we dive into practical and empowering strategies to cope with and overcome self-rejection. The video is a must-watch for anyone struggling with negative self-perceptions or seeking to improve their relationship with themselves.

Key Highlights:

Develop Self-Awareness

Recognize self-rejecting thoughts.

Understand their origins.

Challenge Negative Thoughts

Use cognitive restructuring to replace irrational beliefs.

Practice mindfulness to observe thoughts without judgment.

Practice Self-Compassion

Treat yourself with kindness and forgiveness.

Accept your humanity, flaws and all.

Build Self-Esteem

Employ positive affirmations.

Celebrate your achievements, big and small.

Engage in Positive Activities

Pursue hobbies and interests that bring joy.

Exercise to improve mood and self-image.

Seek Social Support

Share your feelings with trusted individuals.

Join support groups for communal healing.

Professional Help

Consider therapy, especially cognitive-behavioral therapy (CBT).

Seek counseling for additional support.

Set Realistic Goals

Focus on achievable objectives.

Emphasize progress over perfection.

Journaling

Use reflective writing to process thoughts and feelings.

Develop a Routine

Create a structured daily schedule for stability.

Why Watch This Video?

Comprehensive Guidance: The video provides a detailed roadmap to understand and address self-rejection.

Expert Insights: Presented from a psychological perspective, it offers credible and professional advice.

Practical Tips: Each strategy is actionable, making it easier for viewers to implement in their daily lives.

Empathetic Tone: The content is delivered in a compassionate and understanding manner, resonating with viewers experiencing self-rejection.

Encouraging and Hopeful: It emphasizes that overcoming self-rejection is a journey and encourages patience and persistence.

Whether you're battling self-doubt, fear of failure, or a harsh inner critic, this video is an invaluable resource. It not only provides a deeper understanding of self-rejection but also equips you with the tools to embark on a path towards self-acceptance and emotional well-being.

Remember, overcoming self-rejection is a process, and this video is a great starting point for anyone ready to take that first step.


Nov 15, 202314:51
Learn To Say No and Why !

Learn To Say No and Why !

Compassion fatigue, often associated with caregiving professions, describes the emotional and psychological strain of consistently helping those in distress, leading to a diminished capacity for empathy. Symptoms range from emotional exhaustion to reduced empathy, irritability, and physical ailments. To cope, individuals should recognize its signs and prioritize self-care activities, such as relaxation, setting boundaries, and taking regular breaks. Seeking professional counseling, engaging in peer support, practicing mindfulness, and maintaining a balanced life with healthy lifestyle choices are also essential strategies. Understanding compassion fatigue's natural occurrence can help normalize the associated feelings and promote proactive management.

Oct 31, 202311:17
Benefits of Seeking Therapy : You Should Do It !

Benefits of Seeking Therapy : You Should Do It !

If you're new here, don't forget to hit that subscribe button for more insightful content. Today, we like to discuss seeking Mental Health. So let's jump right in!

Emotional Self-awareness: Have you ever felt overwhelmed by your emotions but couldn't quite pin down why? Therapy helps us understand and recognize our feelings. By tuning into our emotions, we can communicate more effectively and navigate life's challenges with a clearer mind.

Stress Management: Let's face it, life can get hectic. And while a little stress can be motivating, too much can be debilitating. Seeking mental health support can equip you with strategies to handle stress, making daily hurdles seem a lot more manageable.

Improved Relationships: Relationships can be complicated. Mental health professionals offer tools to foster better communication, understanding, and empathy – helping to strengthen bonds with loved ones.

Overcoming Trauma: Past traumas can shadow our present and future. Therapy provides a safe space to process these experiences, allowing for healing and growth.

Boosted Self-esteem: Believe it or not, how we view ourselves impacts almost every aspect of our lives. Therapy can help in reshaping negative self-perceptions and fostering a kinder, more compassionate view of oneself.

Better Decision Making: Ever feel stuck, not knowing which path to choose? By understanding our motivations, fears, and desires, we can make decisions more confidently.

Remember, seeking help isn't a sign of weakness but of strength. It's about taking charge of your well-being and striving for a better, more fulfilling life.

Thank you for tuning in today. If you or someone you know could benefit from mental health support, please reach out to professionals in your area. And if you found this video helpful, give it a thumbs up, share with friends, and drop your thoughts in the comments below. Until next time, take care and prioritize your mental well-being!

Today, in honor of World Mental Health Day, we're diving into the top reasons why seeking mental health support is not just important, but crucial for our overall well-being. 

...Emotional Self-awareness: Have you ever felt overwhelmed by your emotions but couldn't quite pin down why? ...  By tuning into our emotions, we can communicate more effectively and navigate life's challenges with a clearer mind.

...Seeking mental health support can equip you with strategies to handle stress, making daily hurdles seem a lot more manageable.

...Mental health professionals offer tools to foster better communication, understanding, and empathy – helping to strengthen bonds with loved ones.

...Therapy can help reshape negative self-perceptions and foster a kinder, more compassionate view of oneself.

...It's about taking charge of your well-being and striving for a better, more fulfilling life.

...If you or someone you know could benefit from mental health support, please reach out to professionals in your area.   And if you found this video helpful, give it a thumbs up, share with friends, and drop your thoughts in the comments below.


Oct 17, 202308:37
World Mental Health Day

World Mental Health Day

Today, in honor of World Mental Health Day, we're diving into the top reasons why seeking mental health support is not just important, but crucial for our overall well-being.


...Emotional Self-awareness: Have you ever felt overwhelmed by your emotions but couldn't quite pin down why? ... By tuning into our emotions, we can communicate more effectively and navigate life's challenges with a clearer mind.


...Seeking mental health support can equip you with strategies to handle stress, making daily hurdles seem a lot more manageable.


...Mental health professionals offer tools to foster better communication, understanding, and empathy – helping to strengthen bonds with loved ones.


...Therapy can help in reshaping negative self-perceptions and fostering a kinder, more compassionate view of oneself.


...It's about taking charge of your well-being and striving for a better, more fulfilling life.


...If you or someone you know could benefit from mental health support, please reach out to professionals in your area. And if you found this video helpful, give it a thumbs up, share with friends, and drop your thoughts in the comments below.

Oct 10, 202310:28
Celebrate Who You Are !!!

Celebrate Who You Are !!!

Join us as we discuss the world of self-validation, self-compassion, and the incredible impact celebrating yourself can have on your mental well-being. As a psychotherapist, I'll share valuable insights on how embracing self-celebration can boost self-esteem, reduce stress, and foster a positive self-image.

If you're looking to enhance your self-worth and overall happiness, don't miss this insightful discussion. Learn why it's crucial to celebrate your accomplishments, no matter how big or small, and how this practice can lead to a more fulfilling life.

Hit that "Subscribe" button and click the notification bell to stay tuned for more psychology-related content that can empower you to thrive in your journey of self-discovery. 👍 #Psychology #SelfCelebration #MentalWellBeing



Oct 03, 202311:02
Did You Know ?

Did You Know ?

"🌟 A Message of Hope 🌟 | In today's video, join us as we delve into an inspiring conversation about the beauty of resilience, the strength in seeking support, and the infinite possibilities that life holds for each of us. Whether you're going through a tough time or know someone who is, this heartfelt message from a seasoned psychotherapist is a beacon of light in moments of darkness. Remember, your story isn't over. 💖 #SuicidePrevention #MentalHealthMatters #HopeAndHealing"

If you or someone you know is struggling, please reach out and seek support. Your well-being matters. Suicide Hotline: 988

Sep 28, 202310:45
How Connections Can Prevent Suicide

How Connections Can Prevent Suicide

Today, we're exploring how genuine connections can be a beacon of hope in suicide prevention.


At our core, we're all wired for connection. It's what gives our lives depth, meaning, and a sense of belonging.


Sep 20, 202309:59
How To Prevent Suicide: Clinical Approaches in Psychology

How To Prevent Suicide: Clinical Approaches in Psychology

Today we delve deep into the clinical psychological understanding of suicide, its risk factors, and evidence-based interventions. Drawing from key models like the biopsychosocial approach, the cognitive triad, and the interpersonal theory of suicide, we aim to shed light on this pressing public health issue.

Sep 18, 202314:13
Lifesavers: A Guide to Recognizing and Responding to Suicide Ideation

Lifesavers: A Guide to Recognizing and Responding to Suicide Ideation

Suicidal Ideation refers to thoughts about, or an unusual preoccupation with, suicide. It doesn't mean that the person will act on these thoughts, but it is still a severe situation. There are many factors that can contribute to suicidal ideation, including mental health disorders, traumatic experiences, prolonged stress, and significant losses, among others. Prevention and intervention are crucial in addressing and alleviating these thoughts.

Sep 15, 202309:00
The Church's Role in Suicide Prevention within the Black Community: A Psychological Perspective

The Church's Role in Suicide Prevention within the Black Community: A Psychological Perspective

Today we explore the rising rates of suicide in the black community and emphasize the potential and pivotal role of the church in its prevention. Drawing from psychological research, we highlight the importance of communal ties, cultural connection, and spiritual grounding that churches provide. This forms a blueprint for religious institutions to be instrumental in addressing mental health and suicide prevention within the black community

Sep 14, 202311:28
Breaking the Silence: Navigating Depression and Suicide in the Black Community

Breaking the Silence: Navigating Depression and Suicide in the Black Community

Hi everyone. I'm, Dr. Armstrong a licensed psychotherapist, and today we'll address a topic that's close to my heart: depression and suicide within the Black community. A conversation that's long overdue.

The Black community is beautifully diverse, with a rich tapestry of experiences and stories. But, often interwoven with this narrative is a silent struggle, one that's hidden behind resilience, pride, and a sense of community.

Many Black individuals have grown up hearing about the importance of appearing strong, of not showing weakness. This notion of the "strong Black person" has been both a source of pride and, unfortunately, a barrier to seeking help.

Historically, there are reasons for this reluctance. Our community has faced a series of systemic oppressions - from the times of slavery, through segregation, and even the microaggressions and racial disparities we face today. Such traumas don't just vanish; they embed themselves, generation after generation.

But let's be clear: resilience in the face of adversity does not mean one is immune to mental health challenges. Depression, anxiety, PTSD—these are not signs of weakness, and they don't discriminate by color.

In my practice, I've often seen Black patients grappling with the guilt of feeling down or anxious. "I have every reason to be grateful," they say, "So why do I feel this way?" This is where the importance of understanding and destigmatizing mental health in our community becomes crucial.

Depression isn't just sadness. It's a complex interplay of brain chemistry, life experiences, current circumstances, and more. Similarly, suicide doesn't arise from a singular event; it's often the culmination of an unseen, unspoken battle.

So, how do we, as a community, navigate this?

Acknowledge and Educate: Let's start by understanding that it's okay to seek help. Just as we'd consult a doctor for a physical ailment, we must prioritize our mental well-being.

Find Safe Spaces: Culturally competent therapists, community support groups, and even open conversations with loved ones can create spaces where people feel seen and heard.

Community Support: Let's shift our narrative from just resilience to healing. By openly discussing mental health in our churches, schools, and homes, we normalize these conversations.

Accessibility: We need to ensure mental health resources are accessible and affordable for everyone, especially within our community.

Be an Ally: If you're not a part of the Black community but are here listening today, thank you. Listen, learn, and support. Become a part of the solution.

In closing, I urge each of you: Let's break the silence. Let's be the generation that prioritizes mental well-being as much as physical health, that understands the importance of mental peace, and that isn't afraid to seek help when needed.

#MentalHealth #BlackCommunity #BreakingTheSilence #Depression #SuicidePrevention

Sep 11, 202311:01
What You Should Know About Suicide ; It's Preventable !

What You Should Know About Suicide ; It's Preventable !

Prevention is Key !

Acknowledge Your Feelings: Before one can process or change feelings, it's essential to acknowledge them. Feeling sadness, anger, fear, or any other emotion is okay. Give yourself permission to feel without judgment.

Reframe Negative Thoughts: Cognitive-behavioral therapy (CBT) emphasizes the relationship between thoughts, feelings, and behaviors. By reframing negative or irrational beliefs, it's possible to change emotional responses and actions.

Control the Controllables: Focus on what you can control rather than what you can't. This helps reduce feelings of helplessness and can shift your focus to proactive behaviors.

Practice Mindfulness and Meditation: These practices can help keep you grounded, reduce anxiety, and allow you to live in the present moment. They can also increase your awareness of negative thought patterns.

Stay Connected: Social support is vital. Talking to someone you trust, whether it's a friend, family member, or therapist, can offer comfort and perspective.

Limit Exposure to Negative Triggers: This could mean taking breaks from the news, social media, or even certain individuals that intensify feelings of despair or hopelessness.

Establish a Routine: Keeping a semblance of normalcy can provide a sense of purpose and structure.

Practice Self-compassion: Be gentle with yourself. Recognize that everyone has limits, and it's okay to ask for help when needed.

Engage in Activities You Enjoy: Doing things you love can serve as a distraction and boost your mood, even if it's something simple like reading a book or listening to music.

Seek Professional Help: If feelings of despair persist, it's crucial to seek the help of a therapist or counselor. They can provide coping strategies, perspectives, and additional resources.

Limit Substance Use: While some may turn to substances like alcohol or drugs as a way to cope, these can exacerbate negative emotions and harm mental health in the long run.

Stay Active: Physical activity releases endorphins, which are natural mood boosters. Even a short walk can make a difference.

Focus on Gratitude: Keeping a gratitude journal or simply reflecting on what you're grateful for can shift the focus from what's lacking or challenging to what's abundant in your life.

Educate Yourself: Understand that it's normal to have a range of emotions during hard times. Familiarizing yourself with common reactions to stress can normalize your experience.

Remember, it's okay to seek help when you need it. Resilience doesn't mean going through hard times without ever feeling down; it means bouncing back in the face of adversity. Everyone's journey through difficult periods is unique, and there's no one-size-fits-all approach. It's essential to find what works best for you and lean on support systems when needed.

#suicideprevention #mentalhealth #help #therapy

Sep 05, 202307:06
You Can Stay Positive IF You Want To !

You Can Stay Positive IF You Want To !

  1. Acknowledge Your Feelings: Before one can process or change feelings, it's essential to acknowledge them. It's okay to feel sadness, anger, fear, or any other emotion. Give yourself permission to feel without judgment.

  2. Reframe Negative Thoughts: Cognitive-behavioral therapy (CBT) emphasizes the relationship between thoughts, feelings, and behaviors. By reframing negative or irrational beliefs, it's possible to change emotional responses and actions.

  3. Control the Controllables: Focus on what you can control rather than what you can't. This helps reduce feelings of helplessness and can shift your focus to proactive behaviors.

  4. Practice Mindfulness and Meditation: These practices can help keep you grounded, reduce anxiety, and allow you to live in the present moment. They can also increase your awareness of negative thought patterns.

  5. Stay Connected: Social support is vital. Talking to someone you trust, whether it's a friend, family member, or therapist, can offer comfort and perspective.

  6. Limit Exposure to Negative Triggers: This could mean taking breaks from the news, social media, or even certain individuals that intensify feelings of despair or hopelessness.

  7. Establish a Routine: Keeping a semblance of normalcy can provide a sense of purpose and structure.

  8. Practice Self-compassion: Be gentle with yourself. Recognize that everyone has limits, and it's okay to ask for help when needed.

  9. Engage in Activities You Enjoy: Doing things you love can serve as a distraction and boost your mood, even if it's something simple like reading a book or listening to music.

  10. Seek Professional Help: If feelings of despair persist, it's crucial to seek the help of a therapist or counselor. They can provide coping strategies, perspective, and additional resources.

  11. Limit Substance Use: While some may turn to substances like alcohol or drugs as a way to cope, these can exacerbate negative emotions and harm mental health in the long run.

  12. Stay Active: Physical activity releases endorphins, which are natural mood boosters. Even a short walk can make a difference.

  13. Focus on Gratitude: Keeping a gratitude journal or simply reflecting on what you're grateful for can shift the focus from what's lacking or challenging to what's abundant in your life.

  14. Educate Yourself: Understand that it's normal to have a range of emotions during hard times. Familiarizing yourself with common reactions to stress can normalize your experience.

Remember, it's okay to seek help when you need it. Resilience doesn't mean going through hard times without ever feeling down; it means bouncing back in the face of adversity. Everyone's journey through difficult periods is unique, and there's no one-size-fits-all approach. It's essential to find what works best for you and lean on support systems when needed.

Aug 30, 202310:08
From Pain to Paper Write, Reflect, Recover: Written Exposure Therapy

From Pain to Paper Write, Reflect, Recover: Written Exposure Therapy

The structured and repetitive nature of WET sessions is crucial. Sessions typically begin with standard instructions for the client to recount their trauma in detail, emphasizing their thoughts, feelings, and physical sensations. Over sessions, clients may develop a more organized, coherent narrative of their traumatic experiences, which can serve to integrate the traumatic event into the broader context of their lives.


Aug 29, 202309:32
Knowing the Cycles of Grief

Knowing the Cycles of Grief

Grief is a journey that everyone travels at some point in their life. While the road can be dark and winding, it's essential to understand that there are methods to navigate it. Today, we'll explore five key steps to help you move through your grief.

1. Acknowledge Your Emotions
The first step is to recognize and accept your feelings. It's natural to experience a whirlwind of emotions like sadness, anger, and confusion. Allow yourself to feel these emotions without judgment. Remember, it's okay not to be okay.

2. Talk To a Professional
Speaking with a therapist or counselor can provide valuable insights into your feelings and coping mechanisms. They can offer guidance tailored to your unique journey, helping you find clarity and comfort.

3. Identify Your Support System
Reaching out to loved ones can be incredibly healing. Whether it's friends, family, or a support group, having people to lean on during trying times can make a world of difference. They can offer a listening ear, share their experiences, or simply be there when you need them.

4. Try Proven Daily Practices
Engaging in daily routines that promote well-being can help alleviate the weight of grief. This might include activities like journaling, meditation, exercise, or even taking short walks. These small actions can help bring a sense of normalcy and balance back into your life.

5. Know That Your Pain Will Not Last Forever
While the pain of loss can be overwhelming, it's essential to remember that with time, the intensity will fade. The memories of your loved ones will always remain, but the sharpness of the pain will gradually diminish, and moments of joy and peace will find their way back into your life.

In closing, grief is a personal journey, and everyone's experience is unique. It's essential to find what works best for you and seek help when needed. Remember, you're not alone, and there's always hope for brighter days ahead.


Aug 28, 202310:41
This Technique Can Help Heal Faster !!! Process It !

This Technique Can Help Heal Faster !!! Process It !

Cognitive Processing Therapy (CPT) is a specific type of cognitive-behavioral therapy (CBT) designed primarily to treat post-traumatic stress disorder (PTSD) and related conditions.

Here's an explanation using a mix of psychological and general terms:

  1. Stuck Points: In CPT, a central concept is the idea of "stuck points." These are maladaptive beliefs or thoughts that individuals might have after experiencing a traumatic event. For example, someone might think, "It was my fault I was attacked" or "I can't trust anyone anymore." These beliefs can hinder the individual's ability to move forward and process their trauma.

  2. Cognitive Restructuring: This is a process by which individuals learn to identify and challenge these stuck points. In everyday language, it's like learning to catch yourself when you're thinking negatively or inaccurately about the trauma and then working to reframe or think about it in a more balanced and accurate way.

  3. Structured Sessions: CPT is typically conducted over 12 sessions, though this can vary. In these sessions, individuals work with a therapist to understand their reactions to trauma, identify their stuck points, and practice cognitive restructuring techniques to address these points.

  4. Writing and Reading: One core component of CPT involves writing a detailed account of the traumatic event and reading it aloud. This can help individuals confront and make sense of their traumatic experiences.

  5. Skills: Throughout CPT, individuals learn a variety of skills to help them challenge and modify unhelpful thoughts related to the trauma. This might involve worksheets, practice in real-life situations, or guided discussions with the therapist.

  6. Homework: Like many cognitive-behavioral therapies, CPT often involves homework. This allows individuals to practice the skills they're learning outside of therapy sessions, which can reinforce the therapy's effectiveness.

  7. Goal: The primary goal of CPT is to help individuals with PTSD and related conditions reduce their symptoms by addressing and restructuring maladaptive beliefs about the trauma. Over time, this can lead to reduced symptoms of PTSD, such as flashbacks, avoidance, and heightened arousal.

To sum it up, CPT is a therapy method that teaches individuals to recognize, confront, and change harmful beliefs they might have developed after a traumatic event, helping them move forward and reduce trauma-related symptoms.

Aug 24, 202308:29
How Therapy Can Work For You !

How Therapy Can Work For You !

Why Therapy Works: The Science Behind Why Therapy Can Work For 

 Today, we're delving into the fascinating world of therapy to understand why it's an effective tool for personal growth and healing. We'll explore five fundamental principles that blend scientific understanding with human connection. Let's begin."

1. Safe Environment and Therapeutic Alliance

-  The effectiveness of therapy often starts with the therapeutic alliance, a trusting relationship between you and your therapist. In this confidential and non-judgmental space, you can openly explore your thoughts and feelings, leading to a deeper understanding and connection with yourself.

2. Tailored Treatment and Individualized Approach

- Every person is unique, and therapy recognizes that. Your therapist will use a comprehensive assessment to tailor the treatment to your specific needs and goals. Whether utilizing cognitive-behavioral strategies or psychodynamic exploration, therapy is molded to fit you.

3. Skill Development and Cognitive Mastery

- Explanation: Therapy isn't just about talking; it's about learning and growing. From recognizing cognitive distortions to building stress management techniques, therapy helps you develop concrete skills. These tools empower you to navigate life's challenges with greater resilience and self-efficacy.

4. Emotional Healing and Trauma Resolution

- Many seek therapy to heal from emotional wounds or traumatic experiences. Through scientifically supported methods like exposure therapy or EMDR, coupled with empathetic understanding, therapy facilitates emotional processing, helping you to find closure and move forward.

5. Support, Accountability, and Insight

- Therapy offers a balance of support and challenge. Your therapist is there to guide and motivate you, keeping you accountable to your goals while fostering insights into your patterns and behaviors. This reflective space encourages self-awareness and meaningful change.

Conclusion:

"Therapy is a complex interplay of science, art, and empathy. The principles we've explored today illuminate why therapy can be a powerful force for positive transformation. If you've ever considered therapy or are simply curious about the psychological underpinnings of this process, I hope this video has provided valuable insights. Thank you for joining me."

**Disclaimer:**

"The information shared in this video is intended for general educational purposes and should not replace individualized consultation with a qualified mental health professional.



Aug 22, 202310:07
This Can Help You Find Peace

This Can Help You Find Peace


Setting boundaries is a fundamental component of mental health and self-care. Here's how setting boundaries can help an individual find peace:

  • Self-Preservation: Protecting emotional and physical space.
  • Improved Relationships: Creating clarity and reducing conflicts.
  • Enhanced Self-Esteem and Self-Respect: Honoring personal needs and feelings.
  • Reduced Stress and Anxiety: Avoiding overwhelm by setting limits.
  • Increased Autonomy and Empowerment: Taking control of one's own life.
  • Time and Energy for Self-Care: Making space for personal well-being.
  • Emotional Regulation and Balance: Preventing burnout and maintaining emotional balance.
  • Improved Focus and Productivity: Better focusing attention and energy.
  • Prevention of Resentment and Burnout: Saying 'no' before reaching a breaking point.
  • Modeling Healthy Behavior for Others: Demonstrating respectful behavior.

Conclusion:

Setting boundaries is a critical skill that can significantly contribute to an individual’s mental and emotional peace. It involves prioritizing personal needs in a healthy way and engaging in respectful relationships. By setting and maintaining boundaries, individuals can create a more balanced, peaceful, and fulfilling life.


Aug 15, 202309:21
Here's What They Don't Tell You About Therapy

Here's What They Don't Tell You About Therapy

What People Don't Say About Therapy

It's funny how often we, as therapists, hear some version of, “Why didn’t anyone tell me this before?” or “I wish I’d known about therapy years ago.” The world outside the four walls of a therapy room often paints a different picture of what therapy is and what it isn’t. Here's what they don’t tell you:

  1. Therapy isn’t just for ‘crazy’ people. That’s a myth, a stereotype that does more harm than good. People from all walks of life seek therapy. From CEOs to students, from artists to engineers, anyone can benefit from it.

  2. Therapy is hard work. It's not just an hour-long chat. It requires introspection, challenging old patterns, and facing emotions you might have been avoiding.

  3. Sometimes, it gets worse before it gets better. Unpacking traumas or delving into deep-seated issues can stir up a lot of emotions. But that’s part of the healing process.

  4. Therapists aren’t there to judge. The last thing we want to do is judge or criticize. Our role is to listen, understand, and guide. Your story, with all its intricacies, is safe with us.

  5. There's no "one-size-fits-all" approach. Every person is unique, and what works for one may not work for another. The process is tailored to fit each individual.

  6. Progress isn’t linear. There will be ups and downs. Days when you feel you've taken two steps back. But that's okay; healing isn’t a straight path.

  7. Therapists don’t have all the answers. We might have expertise, tools, and experience, but we’re not omniscient. You are the expert on your own life. Our role is to help you find your own insights and answers.

  8. It’s okay to feel vulnerable. In fact, vulnerability is often the gateway to deeper understanding and healing. It's okay to let your guard down.

  9. Therapy doesn't mean you're weak. Seeking help is a sign of strength. Recognizing that you need support and reaching out for it is commendable.

  10. You might not click with the first therapist you meet. And that's okay. It's essential to find someone you feel comfortable with, someone you can trust.

The reality is that therapy is more than what is portrayed in movies or what is whispered about in hushed tones. It's a journey of self-discovery, growth, and healing. Embracing it is a choice to live a fuller, more introspective life.

Aug 08, 202310:24
As Within So Without: The Journey of Self Reflection

As Within So Without: The Journey of Self Reflection

Welcome to our journey into the fascinating realm of psychology! In today's video, we'll explore the profound concept of "As Within, So Without." This principle suggests that our internal thoughts, emotions, and beliefs shape the external experiences we encounter in our lives. Let's dive deep into this intriguing idea and discover how understanding ourselves can lead to personal growth and transformation.

Our perception of the world reflects our internal thoughts and emotions.
Thoughts and emotions have the power to influence our external experiences.
Self-fulfilling prophecies can shape our reality based on our beliefs.
Identifying and challenging limiting beliefs can lead to personal growth.
Mindfulness practices enhance self-awareness and conscious living.
Positive change begins by transforming ourselves from within.
Aug 01, 202311:32
Getting Out Of The Dark Place

Getting Out Of The Dark Place

As a psychotherapist, I understand that being in a dark place psychologically can be challenging, but there are steps you can take to begin your journey towards healing and well-being. Here are five therapeutic tips to consider:


1. Practice self-compassion: Be gentle with yourself and recognize that it's normal to face difficult emotions. Treat yourself with kindness and understanding, just as you would a close friend. Embrace self-care activities that nourish your mind, body, and spirit. Prioritize rest, engage in activities you enjoy, and nurture yourself in ways that promote self-love and acceptance.


2. Build a support network: Surround yourself with supportive individuals who can provide a safe space for you to express your feelings. Seek out friends, family members, or support groups where you can share your experiences and receive empathy. Consider reaching out to a therapist who can offer professional guidance and support tailored to your specific needs.


3. Explore your emotions: Allow yourself to fully experience and explore your emotions without judgment. Journaling can be a helpful tool for expressing your thoughts and feelings. Reflect on your experiences and try to identify any patterns or triggers. Understanding the underlying causes of your distress can help you develop strategies for managing and overcoming it.


4. Develop coping strategies: Explore healthy coping mechanisms that work for you. Engage in activities such as exercise, deep breathing exercises, mindfulness meditation, or creative outlets like art or music. These techniques can help you regulate your emotions, reduce stress, and promote a sense of inner calm.


5. Seek professional therapy: Consider engaging in therapy with a qualified psychotherapist. They can provide a supportive, non-judgmental environment where you can explore your concerns in depth. Therapists employ various evidence-based techniques, such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or psychodynamic therapy, to help you gain insight, develop coping strategies, and work towards positive change.


Remember, as a psychotherapist, I can offer general guidance, tailored strategies, and support to help you navigate your specific challenges.

Jul 18, 202310:08
What Does Being Mental Healthy Look Like ?

What Does Being Mental Healthy Look Like ?

Being mentally healthy encompasses several factors, and while it can vary from person to person, there are some common signs and characteristics associated with good mental health. Here are some aspects that may indicate mental well-being:

  1. Emotional balance: A mentally healthy individual experiences a range of emotions but can manage them effectively. They have a generally positive outlook, can cope with stress, and are resilient in the face of challenges.

  2. Self-esteem and self-acceptance: They have a positive self-image, accepting themselves for who they are and recognizing their strengths and weaknesses. They have a realistic and healthy level of self-confidence.

  3. Healthy relationships: They can form and maintain healthy relationships, both intimate and social, based on mutual respect, trust, and effective communication. They have a support network and feel connected to others.

  4. Coping skills: They possess effective coping strategies to deal with stress, setbacks, and difficult situations. They can adapt and bounce back from adversity, using healthy coping mechanisms such as seeking support, problem-solving, self-care, and practicing resilience.

  5. Work-life balance: They can manage their responsibilities and commitments effectively, maintaining a healthy balance between work, personal life, and leisure activities. They understand the importance of rest, relaxation, and self-care.

  6. Good physical health: Mental health is closely linked to physical well-being. Taking care of one's physical health through regular exercise, nutritious eating habits, sufficient sleep, and avoiding substance abuse contributes to mental well-being.

  7. Clear thinking and decision-making: They can think rationally and make sound decisions. They can focus, concentrate, and solve problems effectively. They have good judgment and can assess situations realistically.

  8. Enjoyment and engagement: They can experience joy, pleasure, and a sense of fulfillment in their daily lives. They have hobbies or activities they enjoy and engage in activities that satisfy them.

  9. Self-awareness and personal growth: They have a good understanding of their own thoughts, emotions, and behaviors. They are open to self-reflection and personal growth, seeking opportunities to learn and improve themselves.

It is important to note that mental health is a spectrum, and everyone may experience ups and downs. If someone is struggling with their mental health, seeking support from professionals, such as therapists or counselors, can be beneficial.

Jul 11, 202308:11
Why Are You Mad All The Time !

Why Are You Mad All The Time !

As a psychotherapist, I can provide you with some fundamental ways to manage anger and discuss different types of anger. Anger is a complex emotion that can vary in intensity and expression from person to person. It's important to remember that anger itself is not inherently negative or unhealthy; it is how we express and manage our anger that can have positive or negative consequences. Here are some key strategies for managing anger:

  1. Awareness and Recognition: The first step in managing anger is to become aware of it. Recognize the physical, emotional, and behavioral signs that indicate you are becoming angry. This self-awareness helps you catch anger early and take necessary steps to manage it effectively.

  2. Deep Breathing and Relaxation Techniques: When anger arises, practice deep breathing exercises to help calm your body and mind. Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth. You can also incorporate relaxation techniques such as progressive muscle relaxation or meditation to promote a sense of calmness.

  3. Cognitive Restructuring: Explore and challenge the thoughts and beliefs that contribute to your anger. Often, anger is fueled by distorted or exaggerated thinking patterns. By identifying and replacing these negative thoughts with more balanced and rational ones, you can reduce the intensity of your anger.

  4. Communication and Assertiveness Skills: Learning effective communication and assertiveness skills can help prevent anger from escalating. Express your feelings and needs clearly, using "I" statements, and actively listen to others. Learning to assert yourself appropriately can reduce frustration and help resolve conflicts constructively.

  5. Problem-Solving and Conflict Resolution: Instead of resorting to anger as a default response, develop problem-solving skills. Identify the underlying issues or triggers that lead to anger and find constructive ways to address them. This may involve seeking compromises, setting boundaries, or seeking support from others.

Now let's discuss the types of anger:

  1. Passive Anger: This type of anger is characterized by an indirect expression of anger. People with passive anger often suppress their anger and may appear passive-aggressive. They may engage in behaviors such as sarcasm, sulking, or giving the silent treatment.

  2. Aggressive Anger: Aggressive anger involves an overt expression of anger, often accompanied by hostility, yelling, physical aggression, or verbal abuse. It can be destructive and harmful to others and relationships.

  3. Chronic Anger: Chronic anger refers to a long-standing pattern of anger that may be rooted in unresolved issues or past traumas. It can manifest as a general state of irritability and resentment towards oneself or others.

  4. Self-Directed Anger: This type of anger is directed inward, resulting in feelings of self-hatred, self-criticism, and self-blame. It can contribute to low self-esteem, depression, or self-destructive behaviors.

  5. Constructive Anger: Constructive anger involves expressing anger in a healthy and adaptive way. It involves assertively communicating one's needs, setting boundaries, and seeking resolutions that promote personal growth and positive change.

Remember, anger is a normal emotion, and it's essential to find healthy ways to manage and express it. If you find that anger is significantly impacting your well-being or relationships, consider seeking support from a qualified mental health professional who can provide personalized guidance and interventions.

Jul 05, 202318:07
Accept That !

Accept That !

Acceptance is a fundamental part of human psychology and plays a vital role in mental and emotional wellbeing. It's about acknowledging and embracing the reality of situations, emotions, and thoughts as they are, rather than trying to change, deny, or avoid them. It's a key element in many therapeutic approaches, including mindfulness and acceptance and commitment therapy (ACT).

Here's a look at the positive (good) and negative (bad) aspects of acceptance:

Positive aspects of acceptance:

  1. Reduced anxiety and stress: By accepting situations as they are, we reduce the amount of stress and anxiety associated with wanting things to be different.

  2. Greater emotional well-being: Acceptance helps individuals to feel their emotions fully and to let them pass naturally, instead of suppressing or fighting against them. This can lead to better emotional balance and stability.

  3. Improved relationships: Accepting others as they are, with their virtues and faults, leads to healthier and more honest relationships.

  4. Resilience: Acceptance can make us more resilient in the face of adversity, by helping us adapt to situations that are beyond our control.

  5. Self-awareness and growth: By accepting our thoughts, feelings, and behaviors, we gain a deeper understanding of ourselves, which can foster personal growth.

Negative aspects of acceptance:

  1. Possibility of complacency: One of the main criticisms of acceptance is that it could lead to complacency or resignation, with individuals accepting negative situations or aspects of themselves without trying to change or improve them.

  2. Risk of tolerating harmful situations: Acceptance can be misinterpreted as staying in or enduring harmful situations, such as toxic relationships or abusive environments.

  3. Difficulty in implementation: Acceptance, especially of painful emotions or situations, can be extremely challenging. It requires practice and, for many, guidance from a trained professional.

  4. May not suit all individuals or problems: Like all therapeutic techniques, acceptance might not work for everyone or be suitable for all kinds of problems. For instance, someone suffering from severe depression might find it incredibly hard to simply "accept" their feelings of worthlessness or despair.

Remember, acceptance doesn't mean passive resignation. It's more about acknowledging the reality as the first step toward active problem-solving and personal growth. If the situation can be changed for the better, acceptance involves acknowledging the situation as it currently is and then working actively to change it. If the situation cannot be changed, acceptance involves finding ways to adapt and live with it in a healthy and productive way.

Jun 29, 202310:05
Are You Secure: Emotionally ?

Are You Secure: Emotionally ?

Today, I would like to address a topic that is of utmost importance in our lives: emotional security. As a psychotherapist, I have witnessed firsthand the profound impact emotional security has on our overall well-being and mental health. So, let's take the next 10 minutes to delve into this vital aspect of our lives and explore how we can cultivate emotional security.

Emotional security refers to the sense of stability, comfort, and confidence we experience in our relationships, as well as within ourselves. It involves feeling accepted, supported, and valued for who we are, without fear of judgment or abandonment. When we feel emotionally secure, we are better equipped to navigate life's challenges, form meaningful connections, and reach our full potential.

To establish emotional security, we must first focus on ourselves. Self-awareness plays a crucial role in this process. Take a moment to reflect on your emotions, needs, and desires. Understand that your feelings are valid, and it is essential to acknowledge and honor them. By nurturing a compassionate and non-judgmental relationship with ourselves, we lay the foundation for emotional security.

Another key aspect is developing healthy boundaries. Boundaries allow us to protect our emotional well-being and maintain a sense of self. Learning to say "no" when necessary and setting clear limits on what we will tolerate empowers us to create a safe and secure environment for ourselves. Remember, boundaries are not selfish; they are self-care.

In addition to self-work, nurturing supportive relationships is vital for emotional security. Surround yourself with individuals who uplift, validate, and respect you. Seek out those who are willing to listen without judgment and offer support when needed. Remember, healthy relationships are based on mutual trust, empathy, and open communication.

However, emotional security does not solely depend on external factors. It is equally important to develop emotional resilience within ourselves. Life is unpredictable, and challenges are inevitable. Cultivating emotional resilience allows us to bounce back from setbacks, cope with stress, and adapt to change. Practice self-compassion, positive self-talk, and engage in activities that foster personal growth.

Furthermore, practicing effective communication skills is crucial in establishing emotional security within relationships. Express your needs, concerns, and emotions openly and honestly, while also actively listening to others. Encourage open dialogue, and be receptive to different perspectives. Remember, effective communication fosters understanding, empathy, and deeper connections.

Finally, it is crucial to embrace vulnerability. Opening up and allowing ourselves to be seen authentically can be intimidating, but it is through vulnerability that true emotional intimacy and security are established. Share your thoughts, fears, and dreams with trusted individuals who have proven themselves worthy of your trust.

In conclusion, emotional security is a journey that begins with self-awareness, self-compassion, and the establishment of healthy boundaries. Nurturing supportive relationships, cultivating emotional resilience, and practicing effective communication are integral parts of this journey. Remember, emotional security is not about eliminating all negative emotions or avoiding challenges, but rather about developing the inner strength and support network to navigate them with grace and confidence.

I encourage each and every one of you to prioritize emotional security in your lives. Take the necessary steps to foster a sense of stability and well-being within yourselves and your relationships. By doing so, you will embark on a path toward greater fulfillment, happiness, and personal growth. Thank you for your attention, and I wish you all a journey filled with emotional security and resilience.

Jun 20, 202311:21
Just How Powerful is Positive Thinking ?

Just How Powerful is Positive Thinking ?

The Power of Positive Thinking

"Good morning/afternoon/evening, everyone. Thank you for joining us today. Our topic is 'The Power of Positive Thinking'. Let's explore how it can shape our lives and guide us towards success."

"First, let's understand what Positive Thinking is. It's a mental and emotional attitude that focuses on the bright side of life and expects positive results. It's about having optimism in our heart and mind."

"Why is it important? Well, the benefits are numerous. Positive thinking can lead to increased life span, lower rates of depression, better stress management and coping skills, and even greater resistance to the common cold."

"It's not about ignoring the negative events in life, but rather dealing with them in a productive way. Instead of 'glass half empty', positive thinking encourages the 'glass half full' viewpoint."


"So how do we foster positive thinking? Here are some methods:

  • Practice gratitude
  • Visualize your goals
  • Surround yourself with positive people
  • Use positive affirmations
  • Exercise and eat healthily."

"Gratitude is an incredible tool. It helps us focus on what we have rather than what we lack. By maintaining a gratitude journal and writing down what we are thankful for, we can shift our perspective towards positivity."

"Visualization is another powerful method. By imagining ourselves achieving our goals, we can form a positive mindset and feel more confident about our abilities. It's like a mental rehearsal for success."

"Surrounding ourselves with positive people has a tremendous influence on our attitude. Their positive energy can affect our own thoughts and behaviors, helping us maintain a positive mindset."

"Positive affirmations are statements we repeatedly tell ourselves, reinforcing our self-belief and boosting our positivity. Remember, the dialogue we maintain with ourselves can shape our perception and reality."

"Exercise and a healthy diet are often overlooked but play a crucial role in our mental health. A fit body nurtures a fit mind, and a healthy mind is a fertile ground for positivity."

Jun 06, 202309:58
Pace Yourself: A Guide To Mastering Life's Rhythm

Pace Yourself: A Guide To Mastering Life's Rhythm

Hello and welcome, Today, we're going to explore the concept of "Pacing Yourself" and learn some valuable tips on how to master life's rhythms to maintain a healthy and balanced lifestyle. Let's get started!

Tip 1: Listen to your body One of the most important aspects of pacing yourself is listening to your body. Your body sends signals when it needs rest, nourishment, and activity. Pay attention to these cues and respond accordingly. Remember, it's essential to respect your body's limits and not push yourself too hard.

Tip 2: Set realistic goals When setting goals, it's crucial to be realistic about your capabilities and the time you have available. Break your goals into smaller, manageable tasks, and give yourself the flexibility to adjust your plans as needed. This will help prevent burnout and maintain steady progress toward your objectives.

Tip 3: Prioritize self-care Self-care is vital in pacing yourself. Regularly schedule time for activities that nourish your mind, body, and soul, such as exercise, meditation, and hobbies. This will help you recharge and stay balanced amidst life's challenges.

Tip 4: Establish a routine Creating a daily routine can help you maintain a healthy pace. Allocate time for work, leisure, and self-care activities, and stick to your schedule as much as possible. A consistent routine helps reduce stress and fosters a sense of control over your life.

Tip 5: Learn to say "no" It's important to recognize when you're taking on too much and learn to say "no" to additional responsibilities. Setting boundaries with yourself and others is essential for preserving your well-being and maintaining a sustainable pace.

Tip 6: Practice mindfulness Mindfulness is the practice of being present in the moment without judgment. Engaging in mindfulness activities, such as meditation or deep breathing exercises, can help you become more aware of your thoughts and feelings, allowing you to better assess your energy levels and adjust your pace accordingly.

Conclusion: Pacing yourself is key to a balanced and fulfilling life. By implementing these tips and strategies, you'll be better equipped to navigate life's demands without sacrificing your well-being. Remember, it's okay to ask for help or seek professional guidance if you're struggling with maintaining a healthy pace. Thank you for joining me today, and I wish you success on your journey to mastering life's rhythms.

May 11, 202311:08
Never Alone !

Never Alone !

As a psychotherapist, I am deeply concerned about the epidemic of loneliness that has been growing in recent years. Loneliness is a subjective feeling of social isolation, which can have significant consequences for both mental and physical health. It is important to address this issue, as it can lead to an increased risk of depression, anxiety, and even physical ailments such as cardiovascular disease.

There are several factors that have contributed to the rise in loneliness. These include:

  1. Social media: While social media platforms have connected people across the globe, they can also contribute to feelings of loneliness. Comparing oneself to others and seeking validation through "likes" and "shares" can lead to a sense of inadequacy and isolation.

  2. Urbanization: As more people move to cities for work and education, they often leave behind their support networks. This can lead to feelings of loneliness as individuals struggle to build new connections in unfamiliar environments.

  3. Aging population: As the population ages, there is an increase in the number of elderly individuals living alone. This can contribute to feelings of loneliness, as social circles may shrink due to the loss of friends and family members.

  4. Changing family dynamics: Divorce rates and single-parent households are on the rise, which can lead to a lack of emotional support and increased feelings of loneliness.

To address the loneliness epidemic, as a psychotherapist, I would recommend the following strategies:

  1. Encourage social connections: Building and maintaining strong social connections can help combat loneliness. Encourage clients to join clubs, volunteer, or engage in group activities that interest them.

  2. Foster self-awareness: Help clients to understand their feelings of loneliness and explore the possible reasons behind it. Developing self-awareness can lead to greater emotional resilience and self-compassion.

  3. Improve communication skills: Enhancing clients' communication skills can lead to more meaningful and fulfilling relationships. Teach clients how to actively listen, empathize, and express their feelings effectively.

  4. Establish healthy boundaries: Encourage clients to set healthy boundaries in relationships and to seek out relationships that are supportive and nurturing.

  5. Promote self-care: Encourage clients to prioritize their physical and mental well-being, engage in activities they enjoy, and practice mindfulness to help manage feelings of loneliness.

  6. Professional help: In cases where loneliness is severe or chronic, consider referring clients to mental health professionals who can offer additional support and guidance.

In conclusion, the loneliness epidemic is a complex issue with far-reaching consequences. As a psychotherapist, it is crucial to be aware of the factors contributing to loneliness, to provide appropriate support and guidance to clients, and to promote mental health and well-being in our communities.

May 03, 202310:16
The "Way" You Think

The "Way" You Think

As a psychotherapist, I'd like to share some insights on creating your own happiness, combating negative thoughts, and thinking more positively. It's important to remember that everyone's journey to happiness is unique, and what works for one person might not work for another. However, there are some general strategies that can help.


1. Cultivate self-awareness: Develop an understanding of your thoughts, feelings, and behaviors. This will allow you to recognize patterns and make changes where necessary. Practice mindfulness meditation, journaling, or simply reflecting on your day to increase self-awareness.


2. Focus on gratitude: Make a habit of recognizing the good things in your life. Keep a gratitude journal or mentally list three things you're grateful for each day. This practice can shift your focus from negative thoughts to positive ones.


3. Set realistic goals: Break down your goals into smaller, achievable steps. This will help you maintain motivation and feel a sense of accomplishment. Remember to celebrate your successes, no matter how small.


4. Foster healthy relationships: Surround yourself with supportive and positive people. Invest time and energy into building strong connections, and don't be afraid to seek help from friends, family, or professionals when needed.


5. Practice self-compassion: Treat yourself with kindness and understanding, especially during difficult times. Recognize that everyone makes mistakes, and view them as opportunities to learn and grow rather than failures.


6. Engage in activities you enjoy: Make time for hobbies, interests, or activities that bring you joy and help you relax. This can boost your mood and provide a sense of accomplishment.


7. Stay physically active: Regular exercise can improve mood, reduce stress, and boost self-esteem. Find an activity you enjoy and commit to it regularly.


8. Develop a growth mindset: Embrace challenges and view them as opportunities to learn and grow. Focus on the process rather than the outcome, and recognize that effort and perseverance are key to success.


9. Reframe negative thoughts: When you catch yourself thinking negatively, try to reframe the thought in a more positive or balanced way. For example, instead of saying "I'll never be good at this," try "I may struggle now, but with practice, I can improve."


10. Seek professional help if needed: If negative thoughts are overwhelming or persistent, don't hesitate to seek help from a mental health professional. Therapy can provide valuable tools and support to help you navigate challenges and build a happier, more positive mindset.


Remember, the journey to happiness is ongoing, and it's important to be patient and persistent as you work on these strategies. Over time, you'll likely notice improvements in your overall well-being and a shift towards a more positive mindset.

Apr 25, 202308:25
All The Way to the CORE

All The Way to the CORE

Core beliefs are our most fundamental beliefs about ourselves, others, and the world. They are formed in early childhood and are based on our experiences and interactions with the world around us. Core beliefs can be either positive or negative, and they can have a significant impact on our thoughts, feelings, and behaviors.

Positive core beliefs can help us to feel confident, secure, and worthy. They can also help us to be more resilient in the face of challenges. Negative core beliefs, on the other hand, can lead to feelings of insecurity, worthlessness, and hopelessness. They can also make it difficult to cope with stress and adversity.

If you have negative core beliefs, it is important to remember that they are not set in stone. They can be changed with time, effort, and the right support. There are a number of things you can do to strengthen or change your core beliefs, including:

  • Identifying your core beliefs. The first step to changing your core beliefs is to identify them. What are the things you believe about yourself, others, and the world? Once you are aware of your core beliefs, you can start to challenge them.
  • Challenging your core beliefs. Once you have identified your core beliefs, you can start to challenge them. Ask yourself if your beliefs are really true. Is there any evidence to support them? Are there any experiences you have had that contradict your beliefs?
  • Seeking support. If you are struggling to change your core beliefs on your own, it can be helpful to seek professional support. A therapist can help you to identify your core beliefs, challenge them, and develop more positive and helpful beliefs.
  • Engaging in new experiences. One of the best ways to change your core beliefs is to engage in new experiences. When you have new experiences, you have the opportunity to challenge your beliefs and see the world in a new way.
  • Practicing self-compassion. It is important to be kind and compassionate to yourself as you work to change your core beliefs. Remember that these beliefs are not your fault. They were formed in early childhood based on your experiences. With time, effort, and support, you can change your core beliefs and live a happier and more fulfilling life.

Here are some examples of positive and negative core beliefs:

  • Positive core beliefs:
  • Negative core beliefs:

If you have any negative core beliefs, it is important to remember that you are not alone. Many people struggle with negative core beliefs. However, it is also important to remember that you can change your core beliefs. With time, effort, and the right support, you can develop more positive and helpful beliefs.

Apr 07, 202309:51
You Are Good Enough !

You Are Good Enough !

As a psychologist, I understand that core beliefs can have a significant impact on one's mental well-being and overall functioning. The belief of "not being good enough" is a common and pervasive one that many individuals struggle with. It's important to address this belief in order to improve self-esteem, mental health, and overall life satisfaction. Here are some steps you can take to challenge and change this core belief:

  1. Identify the belief: Recognize when you're thinking or feeling that you're not good enough. Acknowledge that this is a deeply held belief, and understand that it can manifest in various aspects of your life.

  2. Challenge the belief: Start questioning the evidence that supports this belief. Consider other perspectives and alternative explanations for events or experiences that you've interpreted as evidence of not being good enough.

  3. Develop a balanced perspective: Replace the negative belief with a more balanced and accurate view of yourself. For example, instead of believing you're not good enough, recognize that everyone has strengths and weaknesses, and that nobody is perfect.

  4. Focus on self-compassion: Practice self-compassion by treating yourself with kindness, understanding, and acceptance. Recognize that it's okay to make mistakes and to have imperfections, as this is part of being human.

  5. Build self-esteem: Engage in activities that help you build your self-esteem and sense of self-worth. This can include pursuing hobbies and interests, setting and achieving personal goals, and surrounding yourself with supportive people.

  6. Consider therapy: If you find that you're struggling to change this core belief on your own, consider seeking professional help. A psychologist or therapist can provide guidance and support to help you work through this belief and develop healthier thought patterns.

Remember, changing deeply ingrained beliefs takes time and persistence. Be patient with yourself as you work on addressing this belief, and remind yourself that you are worthy of self-compassion and love.

Mar 31, 202309:50
Triggered !

Triggered !

Triggers are events, situations, people, or memories that can elicit intense emotional reactions or distressing symptoms, particularly in individuals who have experienced trauma, anxiety, or other mental health conditions. They can be both external (such as a loud noise or a specific location) or internal (such as negative thoughts or physical sensations).

Coping with triggers can be challenging, but there are several strategies that can help:

  1. Identify your triggers: Keep track of situations or events that trigger your emotional reactions or distress. This can help you anticipate and prepare for them.
  2. Practice mindfulness: Mindfulness techniques such as deep breathing, meditation, and body scanning can help you become more aware of your thoughts and feelings and regulate your emotional responses.
  3. Create a safety plan: Develop a plan for coping with triggers when they arise. This might include reaching out to a friend or therapist, engaging in self-care activities, or avoiding triggering situations altogether.
  4. Seek professional help: If your triggers are interfering with your daily life, consider seeking professional help from a therapist or counselor who can help you develop coping strategies and work through underlying issues.
  5. Engage in self-care: Take care of your physical, emotional, and mental well-being through regular exercise, a healthy diet, good sleep hygiene, and relaxation techniques.

Remember that coping with triggers is a process, and it may take time to find the strategies that work best for you. Be patient and kind to yourself as you navigate this journey.

Mar 13, 202314:53
Stay Calm ; Regulate

Stay Calm ; Regulate

Emotional dysregulation (ED) is a term used to describe an individual's difficulty in regulating their emotions. It can manifest in many ways, including feeling overwhelmed by intense emotions, difficulty controlling outbursts or expressions of anger or sadness, and difficulty managing distressful situations. People who experience ED may find it difficult to express their feelings without becoming overwhelmed or feeling out of control. ED can also lead to unhealthy coping strategies, such as avoidance behaviors and substance abuse.

ED is often associated with mental health conditions, such as anxiety and depression. It can also be a sign of underlying trauma or unresolved issues from the past that have yet to be addressed. With the right treatment, however, emotional dysregulation can be effectively managed. Treatment may include cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and psychotherapy. With the appropriate interventions and support, individuals with ED can learn to better regulate their emotions and cope with challenging situations. Ultimately, this can help them lead healthier, more fulfilling lives.

It is important to remember that emotional dysregulation can be a complex condition, and it is not something an individual should try to tackle on their own. It is always best to seek professional help if you are struggling with ED. A qualified mental health professional will be able to assess your situation and provide the necessary support and guidance for you to find relief and learn how to manage your emotions more effectively.

If you or someone you care about is experiencing emotional dysregulation, there is help available. Remember that it's okay to ask for help and reach out for support when needed. With the right treatment plan, ED can be managed successfully and lead to lasting emotional health.

Mar 03, 202306:09
It's Been There All The Time !!!

It's Been There All The Time !!!

Anxiety is an incredibly complicated and nuanced disorder that affects each individual differently. As such, when talking about anxiety, we often overlook certain symptoms that can be just as debilitating as the more commonly discussed ones. Symptoms like achy muscles after waking, breathlessness, doing things quickly or slowly, headaches and dizziness, frequent trips to the bathroom, skin problems, anger, unexplained stomach issues, and even not being able to speak can be just as prevalent for someone suffering from anxiety as the other common symptoms. In this episode, I'll cover these "hidden" symptoms of anxiety in detail and explain why it's important to talk about them. So join me for an insightful look at the unique experiences of individuals living with anxiety.  Together, let's break the stigma and open up a dialogue about what it really feels like to suffer from this condition.  After all, our collective understanding and knowledge can help pave the way for better treatments and greater support.  So don't miss out! Tune in now!

Feb 15, 202310:07
You Can Overcome

You Can Overcome

You Can Overcome

Nobody likes to feel negative emotions, but instead of avoiding them altogether, it's important to understand how to tackle them. Overcoming negative emotions can be a real challenge, but with the right strategies in place — like deep breathing, journaling, and getting enough rest — you can make progress. You might even find that those pesky negative emotions don't have as much power over you as they used to! So why not give it a go? It could be just what you need. Good luck on your journey of self-care and emotional healing!

In conclusion: Start finding ways to manage and overcome your negative emotions. Whether it's deep breathing, journaling or getting enough rest — you can make progress with the right strategies in place. And remember: You are strong enough to overcome anything!  Good luck! :-)

P.S.: It’s important to seek professional help if you feel overwhelmed by your emotions. There is nothing wrong with asking for support - in fact, it takes courage and strength!  So don't be afraid to reach out to a mental health expert who can provide additional guidance and advice. Take care of yourself!  :-)

Feb 10, 202310:34
Hey Dad Are You There ?

Hey Dad Are You There ?

Fathers have been known to have a special kind of bond with their children. And when it comes to parenting, fathers can play an instrumental role in helping their kids reach their full potential! That's why it's called "positive father involvement." This is the idea that dads should take part in activities such as reading stories, playing games, attending school and sporting events, or even helping with homework. Not only will this help strengthen the bond between father and child, but it can also provide the kid with additional support, stability, and guidance. Plus, research suggests that children who have positive relationships with their fathers often do better in school and are more likely to avoid substance abuse as they grow older. So dads, don't be afraid to get involved - your kids will thank you for it!

So next time you feel like sitting back and letting mom handle the parenting duties, remember that you have an important part to play too. Be there for them when they need a hand, offer support and guidance, and take advantage of quality time together. It's these moments that will create lasting memories and help your child reach their full potential!

The benefits of positive father involvement are clear - so don't be afraid to take part in your kids' lives. With a little bit of effort, you can give them the love and support they need to grow into successful adults. So get out there and be the best dad you can be!

Together we can make a difference. Let's make positive father involvement an everyday norm!

Fathers have an incredible power to shape the lives of their children. Positive father involvement is a key factor in helping your kids reach their full potential, so don't be afraid to get involved – you won't regret it!

Let's make positive father involvement the norm!

Remember, fathers, make a difference in their children's lives. Get involved and be the best dad you can be - your kids will thank you for it!

This article was written to help inform readers of the importance of positive father involvement. Together we can make a difference – let's make it an everyday norm!

Thank you for taking the time to read this article and learn more about positive father involvement. Now get out there and be the best dad you can be – your kids will thank you for it!

Jan 27, 202312:15
Refocus on What's Really Important

Refocus on What's Really Important

Happy New Year! In 2023 let us take a moment to reflect on the simple things in life that we often take for granted, let’s use this year to refocus on our own Mental Health and well-being, below is a list of 12 things to remind ourselves of. Let’s Make It A Great Year!

• Happiness comes from within.

• The right people hear you differently.

• Your strength shows up differently each day.

• Self-compassion is healing.

• Rest is productive.

• Maintaining inner peace is a full-time process.

• Self-care is a necessity, not a luxury.

• How people make you feel says so much.

• Kindness is free.

• Gratitude is medicine.

• Your body knows more than your mind, listen.

• Self-awareness is a gift to self.

Jan 10, 202311:57
The Better Version of You

The Better Version of You

In a world where people are constantly striving to be their best version, it can be difficult to know where to start. Living The Better Version of You is more than just a catchphrase; it's a lifestyle and a commitment to being the best you that you can possibly be. It starts with internal motivation and involves taking the steps necessary to reach your highest potential. This could mean anything from taking classes that further develop your skillset, to dedicating time and energy to a passion project or volunteering in an area of need. It might even involve finding the courage to let go of relationships or habits that are no longer serving you, so that you can focus on becoming the best version of yourself. Living The Better Version of You also involves caring for yourself and giving yourself the space to be creative, think deeply, and grow in meaningful ways. It's about striving for excellence, not perfection. In doing so, you will find yourself developing into a stronger version of who you once were. After all, living The Better Version of You is

Dec 19, 202211:19
Unprocessed Trauma = Unhealed

Unprocessed Trauma = Unhealed

Living with unprocessed trauma can be like living in an abandoned house: you may have moved in hoping for a fresh start, but the problems that haunt it remain. The walls are still chipped, the windows creak and the floors groan. You try your best to ignore them but soon enough they become too loud to ignore.

Just because our pasts haunt us doesn't mean we're doomed to repeat the same mistakes. We can exorcise those ghosts by seeking therapy and adopting healthier coping mechanisms. It may be daunting at first, but it's worth it to have a clean slate. With a little help, you can turn your life around and make it everything you've ever wanted it to be.

So don't be discouraged to take on your challenges and address your trauma head-on. It may sound alarming, but facing our fears is usually less distressing than we anticipate! Instead of letting them control you, break free from their power and create the life YOU want for yourself. Though it takes effort, it'll be worth every bit in the end. So go ahead: get an exorcism kit and start ridding that haunted house! You can do this!

Dec 14, 202210:37
Don't Be Sad

Don't Be Sad

Having the blues during the winter months? You might be a victim of seasonal depression. Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression related to changes in seasons that affects millions of people around the world every year. Symptoms may include feeling down or sad, losing interest in activities you usually enjoy, having low energy levels and sleeping more than usual.

If you think you are experiencing SAD don’t fret – there are ways to fight back! While it won’t be an easy journey, getting out of your funk doesn’t have to be too grueling either. Some tips for managing seasonal depression include eating healthy foods, exercising regularly, spending time outdoors, and seeking social support. Additionally, light therapy may help to reduce symptoms by exposing you to bright light that mimics natural outdoor light.

So don’t let seasonal depression keep you down this winter. With a good attitude and the right tools, you can beat it! Get back out there and enjoy your winter – after all, it won’t last forever!

Remember: even if things seem dark now, brighter days are ahead. Take care of yourself and find strength in knowing that you can tackle whatever comes your way.

Nov 29, 202212:07
Be Patient

Be Patient

There's no shame in needing time to heal. Moving past trauma is never easy, and it often takes longer than we'd like. Be patient with yourself, and trust that you will get there in time.

In the meantime, focus on building new routines and habits that support your healing journey. Surround yourself with people who understand and can offer love and support. And most importantly, don't give up on yourself. You deserve to heal and be happy.

Nov 16, 202211:38
Tuesday Tips: It Feels Good !

Tuesday Tips: It Feels Good !

"The ability to let things go is a great strength. It's what allows us to move on from the past and focus on the present. And it's what gives us the power to create our own future." - Unknown

Letting things go can be hard, but it's always worth it in the end. Whether you're moving on from a past relationship, forgiving someone who has wronged you, or simply letting go of negative thoughts and emotions, letting go is always the best course of action.

Not only does it allow you to move on from whatever was holding you back, but it also gives you the strength to create your own future. So next time you're struggling to let something go, remember that it's not only healthy for you, but it's also the best way to move forward.

Oct 11, 202210:06
Tuesday Tips : Coping with reminders after a loss

Tuesday Tips : Coping with reminders after a loss

It's not unusual to feel overwhelmed by sadness, anger, and anxiety after a loss. You may find yourself crying spells, feeling fatigued, or having trouble sleeping. It's important to give yourself time to grieve and cope with your feelings. Here are some tips for dealing with reminders of your loss:

- Acknowledge your feelings. Don't try to bottle them up. Allow yourself to cry, shout, or do whatever you need to do to express your emotions.

-Talk about your loved one. Share memories and stories with friends and family members. This can help you feel connected to the person you lost and can also provide some comfort.

-Do something special in honor of your loved one. This could be something as simple as planting a tree or writing a letter.

-Seek professional help if you're struggling to cope. A therapist can provide support and guidance as you work through your grief.

Sep 27, 202210:48
Attached !

Attached !

What is your attachment style? If you're not sure, don't worry - you're not alone. In fact, most people are unsure of their attachment style. But why is this important?

Your attachment style is based on your early experiences with caregivers (usually your parents). These experiences shape how you relate to others in your life, and can even affect your romantic relationships.

There are three main attachment styles: secure, anxious-ambivalent, and avoidant. Let's take a closer look at each one.

Secure Attachment Style

If you have a secure attachment style, it means that you feel comfortable with intimacy and closeness in relationships. You're not afraid of being hurt or rejected, and you're able to trust and rely on others.

People with a secure attachment style typically had caregivers who were responsive to their needs. They learned that they could count on others, and that relationships are safe and supportive.

As an adult, you may find yourself in long-term, committed relationships. You're likely to be trusting and supportive of your partner, and you're comfortable with intimacy.

Anxious-Ambivalent Attachment Style

If you have an anxious-ambivalent attachment style, it means that you tend to be worried about being rejected or abandoned by others. You might feel like you're not good enough for the people in your life, and you might find it difficult to trust others.

People with an anxious-ambivalent attachment style often had caregivers who were inconsistently responsive to their needs. They learned that they couldn't always count on others, which can make it difficult to trust people as an adult.

As an adult, you may find yourself in relationships that are tumultuous and full of drama. You might have a hard time trusting your partner, and you might feel like you're always walking on eggshells.

Avoidant Attachment Style

If you have an avoidant attachment style, it means that you tend to be uncomfortable with intimacy and closeness in relationships. You might find it difficult to trust others, and you might prefer to be alone or independent.

People with an avoidant attachment style often had caregivers who were unresponsive to their needs. They learned that they couldn't count on others, and that it was safer to be independent.

As an adult, you may find yourself in relationships that are distant or impersonal. You might have a hard time trusting your partner, and you might prefer to keep your distance.

Do you know your attachment style? If not, there are plenty of resources available to help you figure it out. Once you know your attachment style, you can start to understand why you relate to others the way you do. And if you're in a relationship, understanding your attachment style can help you create a stronger, more supportive bond with your partner.

Sep 16, 202210:13
Tuesday Tips: Attached

Tuesday Tips: Attached

There are four attachment styles that people tend to fall into: secure, anxious, avoidant, and ambivalent. Each one is characterized by a different way of relating to others, and each one can have a major impact on your relationship style. Here's a quick overview of the four attachment styles:

Secure Attachment: People with a secure attachment style are usually comfortable with intimacy and close relationships. They're able to trust their partner and feel confident that their relationship will withstand any challenges.

Anxious Attachment: People with an anxious attachment style tend to be preoccupied with their relationships. They're always worried about being rejected or abandoned and may go to great lengths to keep their partner from leaving them.

Avoidant Attachment: People with an avoidant attachment style tend to be uncomfortable with intimacy and close relationships. They often keep their distance from their partner and may even try to sabotage their relationship.

Ambivalent Attachment: People with an ambivalent attachment style have a mix of both anxious and avoidant tendencies. They're usually afraid of being rejected or abandoned, but they also have a hard time trusting their partner.

If you're not sure which attachment style you have, don't worry. Many people have a mix of different styles, and your attachment style can change over time. The important thing is to be aware of your own tendencies and to work on creating a healthy relationship that works you .

trauma: People who have experienced trauma often have trouble with trust and intimacy. They may find it hard to let anyone into their lives for fear of being hurt again. If you've been through a traumatic experience, it's important to get help from a therapist or counselor who can help you work through your fears and learn how to create healthy, trusting relationships.

Aug 30, 202209:22
Tuesday Tips: The Attitude of Change

Tuesday Tips: The Attitude of Change

The 5 A's of Change

1. Awareness

2. Acceptance

3. Acknowledgement

4. Action

5. Accountability

Change can be difficult, but it is possible. The first step to change is awareness. You need to be aware of the problem in order to do something about it. Once you're aware, you need to accept that there is a problem. This can be difficult, but it's necessary in order to move forward. After acceptance comes acknowledgment. Acknowledge that you have a problem and that you need to do something about it. This is a key step in taking responsibility for your actions. Once you've acknowledged the problem, it's time to take action. Action is necessary in order to make any change. Finally, be accountable for your actions. This means being held responsible for the results of your actions. Change is not easy, but it is possible. Follow these five steps and you'll be on your way to making the changes you want to see in your life.

Aug 23, 202210:04
Tuesday Tips : Pojections , Are You Taking It Too Far ?

Tuesday Tips : Pojections , Are You Taking It Too Far ?

We've all heard of projection, but what exactly is it? And how far are you taking it?

Projection is a defense mechanism that allows us to transfer our own thoughts, feelings, and impulses onto others. This can be a helpful way to cope with our own inner struggles, but only if we're aware of it.  Otherwise, we can end up taking our projection too far.

Here are some signs that you might be projecting:

1. You're quick to judge others.

Do you find yourself judging others for their actions or thoughts, without really knowing them? This is a sure sign that you're projecting. When we project, we tend to see the worst in others, because we're really afraid of what we might see in ourselves.

2. You're always right.

If you find yourself

If you find yourself constantly judging others, it's a good sign that you're projecting. When we project, we tend to see the worst in others while overlooking our.

own flaws.

3. You're always the victim.

Do you find yourself feeling like the victim in every situation? This is another common projection. When we project, we tend to see ourselves as innocent and blameless, while everyone else is out to get us.

4. You have a hard time seeing your own faults.

Do you have a hard time admitting when you're wrong? This is another sign of projection. When we project, we tend to see our own faults as minor and insignificant, while everyone else's are huge and unforgivable.

5. You're quick to anger.

Do you find yourself getting angry at others easily? This is yet another sign of projection. When we project, we tend to transfer our own anger and frustration onto others.

If you find yourself exhibiting any of these signs, it's a good idea to take a step back and examine your behavior. Are you really seeing the whole picture, or are you just projecting your own fears and insecurities onto others? Only you can answer that question.

Aug 16, 202214:29