Therapy By Group believes that everyone can create behaviors that feeds into their goals, while living within their personal core values. Learn how to create your core values!
Setting limits or boundaries can mean different things to different people. You can apply this to not only how you interact with others but also how you set emotional boundaries for yourself. One of the most effective things you can do in ensuring your mental health is to understand what you can control and what you cannot.
This time of year can be challenging. I want to invite you to go on a journey with us, as focus our attention to the different types of anxieties.
Maybe you already suffer from symptoms of anxiety which is amplified by more family time. Or, maybe, you're forced to face a diminished budget as you start to think of Christmas gifts.
Remember to breathe, and that you are amazing. Next, acknowledge your feelings.
There is a lot of power in saying to yourself, “I feel anxious about this. I don’t know why, yet. But I will not let it control me.”
Dr. Brene´ Brown talks about situations like this as it relates to perfectionism, shame, and fear. She states, “When perfectionism is driving us, shame is riding shotgun and fear is that annoying backseat driver!”
Look at those underlined words in the quote. Do you relate to them, or do you want to replace one word for anxiety, or depression?
Oftentimes we don’t have control of our immediate reactions, or unconscious fears. But we do have the power of acknowledgment.
If you feel anxious about something, say to yourself, “Hi, old Friend. I see you. I am not weak because of you.” Then, reframe your situation.
Hey, maybe one day you will change perfectionism to happiness, and shame to laughter.
As your anxieties arise, be sure to take it slowly, acknowledge your feelings non-judgmentally, and most importantly, be kind to yourself.
Garrett Shotwell, MSW, LCSW
Co-founder | Therapist
It’s 11 pm, you are laying in bed trying to get comfortable, counting the hours of sleep you might get if you fell asleep now. You may be thinking about your list of things to do tomorrow, what might go wrong, what you might have forgot...sound familiar?
Worrying can be crippling, the thoughts in your mind become your reality and it is very hard to get out of this thinking pattern.
Here are some quick tips to break the cycle. It’s a reality check. Ask yourself these questions:
Is this likely to happen?
What evidence do I have to support that?
What’s the worst case scenario?
What’s the best case scenario?
What can I control?
Oftentimes digging a little deeper into the worry can help shed some light on your true fears. It's not always easy, but getting out of bed and taking 10 mins to write your feelings down can help give you more insight.
Be kind to yourself; you deserve it.
Becka Ross, LCSW
Co-founder | Therapist