Quick Tips
Here are a few short videos which I hope are helpful for providing some information about how we can deal with a variety of problems related to counseling and mental well-being!
Low Self Esteem
Negative self esteem can impact relationships, performance in life, and overall happiness. Some small things that may help:
Write down 3 things that you did each day which show off your positive traits (even if they are very small).
Eg. 1) I held the door open for someone, 2) I told a joke and made someone smile, 3) I was on time for work/school today.
Surround yourself with people that you know will complement you-- this helps your brain to become more accepting of your positive qualities.
When you find yourself thinking negatively about yourself, try changing that thought by looking at the situation in a more helpful, or at least neutral way.
Eg. Negative thought: "That person didn't talk to me because I'm boring".
Positive thought: "I have people in my life who enjoy my company".
Neutral: "That person didn't talk to me, they must have a lot on their mind."
Making sure these three things are happening creates a process called "cognitive restructuring" and makes positive thoughts about ourselves more likely.
Of course, this is just scratching the surface, but I hope you find this helpful!
Anxiety Management
The best way to deal with anxiety in the moment is to use coping skills that REVERSE the fight or flight response like…
• Breathe out longer than you breathe in, this tells your body that excessive oxygen is not needed and helps to end the fight or flight response.
• Find ways to relax your muscles: progressive muscle relaxation, stretching, and taking a warm shower reduce tension in your muscles that is caused by the fight or flight response.
• Get (reasonably) cold-- this reduces increased blood flow and heartrate which is caused by the fight or flight response
• Exercise-- If you can't reverse the process, at the very least you can let off some steam. When we exercise while anxious we can simulate the release of energy that would usually be used to help us run away, or fight off a threat.
As usual, this is only scratching the surface, but if you are interested in working with me, or learning more, please don’t hesitate to reach out!
Emotion Regulation Through Healthy Habits
There are some basic, every day things we can do that may have a PROFOUND impact on our ability to manage our emotions. How do you feel you are keeping up with these?