Reframing Unhelpful Thoughts

By Jade Caswell, MA, LMHC

            As we step into a new year, I'd like to challenge you to take a closer look at your thoughts and how they shape your perspective- on yourself, the world, and others. Most people experience thousands of thoughts per day- some positive, most negative. Looking at how humans developed, this makes sense: our brains are wired to remember, and respond more strongly to threats to survival, which makes negative experiences feel more frequent than positive ones. While this may be a biological fact, it is also true that we can learn to cultivate positive thinking by learning to analyze our thoughts and reframe those pesky negative ones. In fact, cognitive reframing is a common technique that therapists use when practicing CBT to encourage more positive thinking. Let's take a closer look at how to practice this!

1. Identify your unhelpful thoughts

The first step involves recognizing negative thoughts. These may sound like, "I'm no good" or "I'll never amount to anything."  Try looking for any cognitive distortions that may be arising, such as catastrophizing, jumping to conclusions or disqualifying the positive.

2. Challenge the thought

This step involves pumping the breaks on the negative thought and taking a minute to evaluate it. Ask yourself if there is evidence to support the thought. Is there another way to see the situation? Zoom out to see the larger picture- negative thoughts often cause us to have tunnel vision.

3. Reframe & replace your thought

Take the negative thought and find a way to reframe it, ideally to one that is more balanced, or neutral. Practicing this can assist in looking at the situation more realistically. Take a look at the example below for guidance:

Negative Thought: "I will never be good enough."

Reframed Thought: "While I may feel this way right now, I can't overlook my accomplishments and positive qualities"

4. Notice the shift

Focusing on shifting our unhelpful thoughts can lead to a noticeable difference in our perspective, often fostering gratitude and a positive mood. Remember: thoughts, feelings, and behaviors are interconnected. Keeping a journal can be a great way to take inventory of thoughts and feelings and even assist in catching and reframing those negative thoughts.

Need help navigating negative thoughts? Please call us today at 813-335-9794. We look forward to hearing from you!

Coping with Grief during the Holidays

By Jade Caswell, LMHC, NCC

                  Grief during any season can be a challenge, however, coping with grief during the holidays can be especially painful. During the holiday season, there may be places, traditions, and settings that may bring up memories of past loss. The holiday season can stir up a variety of strong emotions for many, including both highs and lows. These emotions are normal and important to recognize and validate as we process them. For those coping with grief during the holidays, being able to honor and create space for their emotions is a crucial part of the grieving journey. Read more below to learn how to navigate grief during the holidays:

1.  Connect with others

Avoiding isolation, and seeking connection with others can be healing, especially when emotions become heavy. Family, friends, and grief and loss support groups can be of great assistance in forming connection with others.

2. Prioritize your needs

Often, the holiday season can be a busier time of the year. Creating time to take care of your physical and emotional needs is important for overall wellbeing. Think: self-care. For example, reading a good book, taking time to relax and preparing nutritious meals.

3. Say 'no'

During the holidays, many people have the tendency to overextend themselves. Don't be afraid to say 'no' and set boundaries with your time and energy. This helps to prevent overextending yourself and protect your emotional energy.

4. Honor your feelings

Acknowledging and caring for your emotions is crucial, especially when emotions may feel heavier. Taking time to journal, creating 'me time' and reflecting on emotions can be helpful.

5. Commemorate loss

 If you are feeling comfortable, creating a way to commemorate loss may be a part of the healing journey. For example, lighting a candle in memory of a lost loved one, creating an extra place at the table, or playing their favorite song. Creating a new tradition or honoring old ones may also aid in coping with grief.

5. Set realistic expectations

Have an understanding that holidays may look different with loss. Letting go of expectations and accepting some change can reframe your perspective.

Need help navigating grief? Please call us today at 813-335-9794. We look forward to hearing from you!

Stress vs. Anxiety: Learning the Difference

By Jade Caswell, MA, LMHC, NCC

            Stress and anxiety are common, similar mental health experiences, and may be difficult to differentiate at times due to overlap of symptoms. While stress is often time-limited and occurs in the presence of a stressor or 'trigger,' anxiety is a lasting feeling of worry or fear, even in the absence of an external stressor. Examples of triggers for stress may be family conflict, an upcoming exam, or having to give a presentation at work. Anxiety can be exacerbated by stressors, but can also be influenced by internal factors, such as trauma, past events, or phobias. Anxiety disorders are included in the Diagnostic and Statistical Manual of Mental Disorders and include some of the following: generalized anxiety disorder, social anxiety, specific phobias, and panic disorders. Anxiety disorders are common in the general population, with research from the National Institute of Mental Health indicating that 31% of Americans will experience an anxiety disorder in their lifetime.

            Symptoms of anxiety and stress often overlap, including feelings of tension, difficulty sleeping, worry and irritability; however, anxiety disorders may be more severe and persistent in the absence of treatment. Stress and anxiety may respond to lifestyle change-- healthy habits including mindful movement, adequate sleep and relaxation techniques. Psychotherapy and medications may also be an important part of an individual's treatment plan, particularly if symptoms are persistent and affect overall functioning. Psychotherapy can assist an individual understand factors influencing symptoms, help diagnose if applicable, process underlying feelings, and teach coping skills. One of the most effective psychotherapy approaches is cognitive behavioral therapy (CBT), which focuses on changing negative thought patterns related to the anxiety.

Our therapists at SanaMente Counseling (aka SMC Tampa) are trained and highly skilled in helping you resolve anxiety or stress in your life- Please give us a call at 813-335-9794. We'd love to talk to you!