Building Trust in Ourselves

By Jade Caswell, LMHC

            Oftentimes, when we hear the word 'trust,' we may first think of trust in the context of a relationship, either with friends, family or a partner. However, we may be neglecting an important facet of trust- which is trust in ourselves! Lacking trust in ourselves may look like second-guessing our decisions, low self-confidence, and trouble making choices. On the other hand, having a solid foundation of trust in ourselves can make it easier for us to show up authentically in relationships, trust others, combats stress, and increases self-confidence. Don't know where to start? Read more below for tips on how to build trust in yourself.

1. Use Compassionate Self-Talk

            It is crucial to take time to bring awareness to how we are speaking towards ourselves. When you tap into this inner narrative, is it harsh and critical? Or compassionate and uplifting? When using harsh self-talk, we erode our view of ourselves and lose trust in who we are.  Conversely, using gentle and kind language can contribute to increased confidence and self-trust.

2. Take Inventory of Strengths

            When you think of your positive characterizes and strengths, what comes up for you? Making a list of strengths and how we utilize them can be important in recognizing what we are proficient and capable of, which in turn builds confidence and trust in the self. Do more of what you're good at, and spend less time focusing on weaknesses!

3. Stick to Values

            Think of your core values... now ask yourself if you are living true to these stated values? If not, this can lead to a feeling of inauthenticity, unfulfillment and ultimately lack of trust in ourselves. Avoiding second guessing ourselves and holding ourselves accountable for our values and life choices are a crucial step in building a foundation of trust in ourselves.

4. Acknowledge and Accept Emotions

            Tapping into our emotions and understanding our emotional worlds can be crucial in self-understanding and trusting ourselves. When we accept and find space for our emotions, instead of avoiding or shutting them out, we learn that our emotions can convey important information about ourselves. Learning to trust ourselves starts with trusting and accepting these feelings, even if we don't always agree with them.

Need more guidance? Please get in touch with us-- call our office today at 813-335-9794.

Managing Worries

By Jade Caswell, LMHC

            When faced with a stressful situation, it is sometimes challenging to control worrying and put an end to the endless loop of rumination.  This stress can cause a disruption to our daily cycles and routine, often leading us to be less productive and interfering with our mental and physical wellbeing. While deep breathing, staying active and practicing mindfulness can be beneficial for managing stress, another strategy called the 'worry time technique' may be equally effective in managing cognitive rumination and reducing the amount of time spent worrying. While scheduling worry time during the day might seem counterproductive, it may actually be helpful in reducing the overall amount of time spent worrying and helping to create boundaries towards worrying. Read more below on how to practice this technique and create a routine that works for you!

How does this work?

This technique will challenge you to set aside a chunk of uninterrupted time during the day to process your worries. If you find yourself worrying outside of this dedicated time, just make a mental note and hold off until worry time to explore further. The idea is to just have a small part of the day where you allow yourself to worry, instead of rumination taking over most of the day.

How much time does this take?

It is recommended that worry time be no longer than 30 minutes. The average time spent on this technique is 15-30 minutes.

When should I do this?

The ideal period for scheduling worry time should be in the afternoon or evening, letting worries and anxieties accumulate through the day. Do not schedule worry time too close to bed, as this could interfere with sleep.

How can I process my worries further?

It can be helpful to ask ourselves if what we are worrying about is out of our control, or how we can find a solution to our worries. If you're worrying about something that's out of your control, try to focus on what you can control.  Journaling or writing down our fears and worries can also be helpful in processing ideas and thoughts further.

Ready for a next step?

As a follow up to worry time, try practicing a mindfulness technique, such as yoga, deep breathing or meditation. This can further help us let go of worries and practice acceptance towards ourselves and the world.

Need more guidance? Please call our office today at 813-335-9794.

Benefits of Nature for Mental Health

            Residing in Florida, we have an endless amount of sunshine and fair weather. But, how often do we really get outdoors to enjoy it? If you are like most people, much of our time is spent indoors and on screens. In fact, American spend on average about 7 hours a day on screens- which doesn't leave much time for being outdoors. This may also be contributing to poorer mental health outcomes, as research indicates that the more time spent on screens, the greater risk of depression, anxiety and other mental health conditions. Conversely, the mental health benefits of spending time in nature are many, including decreased stress response, increased memory and attention and sleep quality. A large study from research Matthew White and others (2021), indicates that spending at least 120 minutes a week in nature is associated with higher reports of wellbeing and good health. For an added boost of wellbeing, practicing mindfulness and enjoying the sights and sounds of nature can bring extra wellness benefits.

            Getting outside isn't always as easy as straightforward as it might seem, however. As more of the world's population migrates into city centers, there can be less opportunities to interact with green spaces. Keeping these challenges in mind, however, there are still ways that the outdoors can be brought into our living and working spaces. For example, tending to indoor plants, playing soothing nature sounds (such as waterfalls, beach sounds, birds, etc.), decorating with nature vistas, or brightening up your room with natural lighting can give the illusion of being in a natural space. Taking a trip outside of the city, camping or hiking, can also be other ways of engaging in 'nature therapy.' Being intentional about engaging with nature, either in the city or in country, can works wonders for the mind and body.

Need more help getting started? Call us today at 813-335-9794... We look forward to hearing from you!