The Power of Positive Affirmations

            Many of us would like to build a more positive image of ourselves, however, it may be difficult to know where to start. A core principle of cognitive behavioral therapy is that the thoughts we entertain, or hold about ourselves or the world, can influence our emotions and behavior. As such, we can imagine that if we are having negative thoughts about ourselves, we may suffer from low self-esteem. This is where the use of positive self-affirmations may be of use!

            Affirmations are positive statements that can help challenge self-sabotaging thoughts. When you repeat them frequently, and believe in them, you can begin to see a positive change in how you view yourself and your behaviors. Evidence from empirical studies suggest that affirmations decrease stress and rumination. The key is picking out a few from the list below that you find acceptable or making your own that you can practice daily. Some people enjoy writing them down on sticky notes and putting them up in their rooms, others may prefer to write these down in a journal or mentally rehearse them each day. You can use whatever practice works for you, just ensure that you practice regularly and believe in what you are telling yourself. You are worth it!

Sample Affirmations:

1. "I release the fear of judgment and embrace my authentic self."

2. “I have everything I need to succeed.”

3. “Even though I’ve made mistakes in the past, I’m still a good person.”

4. "I let go of the need for perfection and allow myself to be human."

5. "I release the need to compare myself to others; I am enough."

6. "My life has meaning."

7.  "I am enough."

8. “There’s a purpose to my life, even though I might not always see it.”

9. "I can allow myself permission to release what is no longer serving me."

10. "I use obstacles to motivate me to learn and grow in myself."

Post written by Jade Caswell, MA, Registered Mental Health Counselor Intern

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Benefits of Journaling for Mental Health and Wellbeing

In our fast-paced, and often challenging world, many of us neglect opportunities to re connect with ourselves and practice self-reflection. Studies have shown that journaling can improve cognitive restructuring, improved self-understanding, and enhanced emotional regulation (Smyth & Helman, 2003; Ullrich & Lutgendorf, 2002). Additional benefits include stress reduction, lowered blood pressure, and aiding with problem solving and goal setting. While none of us are born with an innate ability to regulate our emotions, it is crucial we develop the tools to practice this. While therapy allows us a safe place to verbally communicate and explore our inner worlds, journaling invites us to share feelings through a different medium-- writing, and allows us time to organize and make sense of our thoughts and feelings in a meaningful way. While some individuals may be able to engage in free formed writing, others find it helpful to journal using structured prompts. Below are a few prompts designed to guide you towards self-reflection and understanding of emotional patterns. Give them a try today!

1. What emotions am I experiencing in the present moment? How intense is this emotion?

2. Have I felt a similar emotion in the past? If so, what were the circumstances that prompted this emotion?

3. Where in my body do I carry these emotions?

4. What are my emotions try to communicate to me?

5. What thoughts am I having about my current feeling(s)?

6. What emotions do I tend to avoid?

7. What did I accomplish today? What can I be proud of myself for?

8. How can I practice compassion towards my emotions today?

9. What am I inspired by today?

10. Identify two coping skills I can use to self-soothe.

Need more guidance? Please call our office today at 813-335-9794 to learn more about the benefits of consistent journaling and therapy!

Blog created by Jade Caswell, MA, Registered Mental Health Counselor Intern

The Anger Within Us: How Unprocessed Toxicity Affects Our Loved Ones

 In our fast-paced and often stressful lives, it's not uncommon for us to experience feelings of anger, frustration, and resentment. Sometimes, these emotions can build up within us, gradually turning into toxicity that we carry around without even realizing it. Unfortunately, if left unaddressed, this toxicity can eventually spill out and negatively impact the people we care about most.

Anger is a natural human emotion, and it's perfectly normal to feel it from time to time. However, problems arise when we suppress or ignore these feelings, allowing them to fester and grow over time. When we fail to process our anger in healthy ways, it can build up like a pressure cooker, waiting to explode at the slightest provocation.

One of the dangers of unprocessed anger is that it often manifests itself in unexpected ways. We may find ourselves snapping at loved ones over trivial matters, lashing out in anger when we're actually feeling hurt or insecure, or resorting to passive-aggressive behavior as a way of expressing our frustration. These outbursts can cause strain and tension in our relationships, leading to hurt feelings, resentment, and even long-term damage.

So, why do we hold onto our anger instead of dealing with it head-on? There are many reasons, ranging from fear of confrontation to a lack of healthy coping mechanisms. Some of us may have grown up in environments where expressing anger was discouraged or seen as a sign of weakness, leading us to bury our feelings rather than address them.

Whatever the reason, it's essential to recognize the importance of processing and releasing our anger in healthy ways. This may involve seeking support from a therapist or counselor, practicing relaxation techniques such as deep breathing or meditation, or finding constructive outlets for our emotions, such as journaling or physical exercise.

By acknowledging and addressing our anger instead of bottling it up inside, we can prevent it from spilling out and harming the people we love. It's important to remember that expressing anger doesn't make us weak or flawed—it's a normal part of the human experience. What matters is how we choose to deal with it and how we treat those around us in the process.

In conclusion, the anger within us can be a potent force if left unchecked. By acknowledging, processing, and releasing our anger in healthy ways, we can prevent it from poisoning our relationships and find greater peace and happiness in our lives.

Let's commit to confronting our anger and nurturing the love and connection we share with those who matter most. Contact us at info@smctampa.com. We are looking forward to helping you heal!

By Sandra Beekmann, MS, LCMHC-QS, NCC