Scripps Ranch and Bankers Hill Therapist Sara Cole.
If you were told that there are 5 things you could do to increase your happiness, would you do them? Well research is showing that these five things, if done daily, have been proven to increase people's happiness. Would you believe that some of these things only require two minutes per day? Happiness researcher and expert Shawn Acher talks about these five things and how he sees them improve people's feelings of happiness. So without further ado, let's talk about these five activities you can start doing right now.
1. List three things you are grateful for and why. Do this everyday and also try to make it three new things each day. By making the effort to look for more and more things you are thankful for, your brain starts to get better at this task. It becomes a habit throughout the day. As for saying why you are thankful, that is a way of reinforcing the gratitude and also going more deeply into the experience. Acher suggests doing this daily for 90 days.
2. Take two minutes to text, email or tell someone why they are important or special to you. Again, make it a new person each day for as long as you can. Again you are training your brain to look at the positive. The other reason this works so well it that it is increasing and strengthening your social connections. Social connects are the number one predictor of happiness as we age.
3. Concentrate on deep slow breathing for two minutes. It slows you down, increase oxygen flow in your body, slows heart rate, lowers blood pressure, and brings you back to the present. People who take the time to do this during the day actually find that they are happier and more productive. This is actually a simple way of bringing mindfulness to your daily routine.
4. Look back over the last 24 hours and pick something good that happened. Now visualize that experience, including the feeling you had. When you visualize doing something, it like your brain doesn't know you aren't really doing it. So its like you get the benefits of that positive experience twice and all the benefits of having a positive experience. This is also another way in which you are training your brain to scan for positive events, people, etc. You are strengthening that optimist muscle.
5. Do 15 minutes or cardio activity. Preferably something you enjoy doing. Exercise causes your brain to produce "happy chemicals" which can boost your mood for hours. Also, when you pay attention to doing something positive like exercising, there is a chain reaction and you start paying attention to other things like the food you eat or getting enough sleep. It is a positive self care domino effect that you put into action.
If you can maintain even one of these practices for 90 days, it is likely that it has become a habit and part of your daily routine. Do as many of these as you are able to, on a daily basis and I know you will feel the benefits.
*This is not intended as therapy or a replacement for therapy or medication. These are activities that you can do in addition to any other treatment you may be currently receiving. If you are feeling depressed or anxious, or stuck it's always a good idea to talk to someone. A therapist is a great person to talk to. If you are feeling suicidal, please call an emergency number such as 911 or the access and crisis line (888) 247-2470 to get immediate help.
For more from Acher, check him out on youtube and Ted Talks.
Sara Cole MFT, San Diego therapist, has been providing mental health services in San Diego for 15 years. If you would like to find out more about her or her services and how she may be able to help you, check out www.saracolemft.com.
When you feel like stress is ruling your life, It’s time to step up your self care routine. Here are 7 ideas to keep in mind as you develop your own self care plan.
Living your best life starts with successful Self Care and that doesn’t mean taking an OCCASIONAL Bubble Bath. True self care takes commitment to you and the ability to stick with your plan.
Self Care involves addressing 7 areas of your life for maximum benefits.
Few realize that these areas exist and very few are addressing ALL of them.
*There’s no “one-size-fits-all” plan but it’s certain that to best care for yourself, these 7 domains need to be nurtured.
And now ....
The seven Domains of Self Care
1) Physical: This means being active, eating well and taking care of your physical health. It’s going to the doctor for a checkup or when you don’t feel well, regular dentist care, etc.
2) Emotional: This is attending to your emotional or mental health. It means identifying, accepting & expressing a range of feelings, which is vital to your health. Try finding outlets for your feelings. This could be anything from drawing to landscaping or playing an instrument. Relaxation techniques are also helpful. Try guided meditations or yoga. Seeking therapy is a great way to care for yourself. **If you’re having a challenging time, it may be time to see a therapist.
3) Spiritual: The idea that we are in “an ongoing search for meaning in life and what may extend beyond”. It’s exploring and expressing our beliefs and values. This also means understanding your place in the universe and connecting to something larger than yourself. Spirituality isn’t necessarily religion, but it can be for some people.
4) Intellectual: This is all about using your brain. This involves critical thinking, an interest in ideas & creativity. You can approach this type of self-care in many ways. You might focus on career development or your favorite hobby.
5) Social: This part of your life involves nurturing relationships with people outside of your immediate family. Friendships are critical to our quality of life. Friendships become especially important over time, because as we age, we face difficult challenges like sickness, divorce and the death of loved ones.
6) Relational: This means strengthening and maintaining relationships with significant others, kids, parents and other family members. Daily familial interaction is a key factor in promoting your overall health.
7) Safety and Security: Involves being proactive about ensuring personal safety, understanding your finances. Always remember that regardless of how busy you are, you deserve to feel safe, secure, happy and fulfilled.
As you can see, this list is just touching the surface of what your self care plan can look like. Use this as a jumping off point and find what works for you. I would love to hear what you come up with.
Sara Cole MFT provides therapy in Scripps Ranch and Bankers Hill. For information about how she can help you, check out her website www.saracolemft.com or get in touch at firstname.lastname@example.org or 619-316-3171.
They laughed, they cried, they did everything in between...
I don't feel the need to be serious all the time in order to take my work seriously. When a client and I can laugh or cry together in session, it suggests to me that we have really reached that point where there is trust and a solid connection. I think that some therapists avoid humor in their work for a number of reasons. There is a fear that if someone laughs or says something funny, that they may come across as uncaring or cold. There are obviously times when a joke is not appropriate, as we all know. But sometimes a funny comment or observation is exactly what is needed to break the tension or give a new perspective.
Is it possible to do great work and have fun doing it?
I think that sometimes people make the assumption that you must be very serious to be an expert in something. I also disagree with this idea. Einstein was not a serious person and it's clear that he was a genius. I am an expert at what I do and I love it. I know that I can do great work with my clients and that we can both even enjoy it sometimes. For me, the therapeutic relationship makes room for the whole range of emotions. Because, after all therapy is all about all the feels.
Humor Can Change How We Think About Events
For a very long time I have strongly believed that humor and laughter play an important part in therapy and healing. We have seen that laughter improves physical health. An example is the story of the Doctor Patch Adams, in which Robin Williams plays the main character of the movie Patch Adams. But, Humor, laughing, smiling can also improve a person's mental health. Researcher and Psychologist Steven Sultanoff PhD writes that "humor helps us change the way in which we perceive events. One way humor helps change thoughts is by providing perspective on a situation. Consider the Ziggy cartoon where Ziggy is lying on the psychiatrist's couch and the psychiatrist says "The whole world isn't against you...there are billions of people who don't care one way or the other.""
Sultanoff also writes that some of the benefits of humor go beyond, the humor itself. He explains that "benefits of humor are not in laughter, but in the cognitive and emotional management that humorous experiences provide. The experience of humor relieves emotional distress and assists in changing negative thinking patterns.”.
How Smiling Affects Your Brain
Laughing feels good. I think we were meant to laugh and smile and experience joy everyday. Everytime you smile, you throw a little feel-good party in your brain. The actual act of smiling alone triggers neural messaging that benefits your health and happiness. In the article from Psychology Today, titled There's Magic In Your Smile: How Smiling Affects Your Brain , Ronald E. Riggio PhD writes the following explanation:re going to eventually discover that the most dramatic health
For starters, smiling activates the release of neuropeptides that work toward fighting off stress (3). Neuropeptides are tiny molecules that allow neurons to communicate. They facilitate messaging to the whole body when we are happy, sad, angry, depressed, or excited. The feel-good neurotransmitters — dopamine, endorphins and serotonin — are all released when a smile flashes across your face as well (4). This not only relaxes your body, but it can also lower your heart rate and blood pressure.
Smiling Not Only Changes You, But Those Around You As Well!
Wow! Try it right now. Put on a great big smile.
Can you feel it? I can. I can feel that little shift in how I feel and how I think.
Now try smiling and look at yourself in the mirror. You'll feel it even more.
It might seem a little extreme, but think about this. You can change the world around you by smiling or making someone smile.
Smiles really are contagious. I always try to smile when I greet my clients in the waiting room and I swear it puts us on a good track for the session. I smile and they smile back. We have connected and now we can get to work.
To learn more about therapy or how you can start feeling better, check out Sara Cole MFT and her practice. She provides therapy in Scripps Ranch and Banker's Hill. For more information please visit www.saracolemft.com
4. R.D. (2000). Neural correlates of conscious emotional experience. In R.D. Lane & L. Nadel (Eds.), Cognitive neuroscience of emotion (pp. 345–370). New York: Oxford University Press.
5. Karren KJ, et al. Mind/Body Health: The Effect of Attitudes, Emotions and Relationships. New York, N.Y.: Benjamin Cummings, 2010:461.
There are times in life when you are having a hard time, yet nothing you try seems to help. Talking to a friend or family member has helped in the past, but it just isn't feeling right. You tried journaling and have maybe even looked at self help books. These are the times when you might wonder if therapy could be helpful to you. You have looked up therapists online but never followed through with calling or scheduling an appointment. You don't make the call because you think "things could be worse", "I don't want to be the kind of person that goes to therapy" or maybe you are having some anxiety. You really don't know much about therapy and you know your not "crazy". There is this idea floating around out there that only "crazy" or "emotional people" go to therapy. OK. Let me stop this right here and tell you that therapy can be helpful to anyone who is willing to participate. Therapy is for anyone who could benefit from talking to a person that is not otherwise involved in their life and who may offer a new perspective and/or skill set.
The idea of sitting with complete stranger who is asking you to talk about things that may be very personal to you, can be extremely intimidating. Therapists know this and that is why licensed therapists and counselors have made it their life's work to help people feel comfortable talking with them about anything and everything. Sometimes people tell me they have waited so long to start therapy because they were afraid their therapist would judge them. The goal of therapists is to understand you and not to judge you. As you work with a therapist, an important relationship develops. The therapist works to help you feel comfortable, safe, accepted and to earn your trust.
Other clients have told me they were worried that they would look ridiculous because they don't know how to "do therapy". If you know how to talk with another person, you know how to do therapy. Your therapist is trained to not only help you feel comfortable, but to guide you through the process. So you can let that worry go. Once you establish that your therapist is a good fit, you can trust them to take the wheel when needed.
An extremely common reason people give for avoiding therapy is that they think "going to therapy will make me look weak". OMG, if only the public understood that it is the courageous, the strong and the determined that seek therapy. It is much easier to just coast along surviving, than to admit that things need to change and to take the actions required to make those changes. It is easier to deny that there is a problem than to face a problem and resolve it. Consider this idea. The best athletes, actors or business people in the world seek out coaches. They got to be the best because of support from experienced professionals. This applies to living life as well. Mental health, life changes, relationship problems and other hiccups in life happen. It's how you handle these events that makes the difference. Why not get the help of an expert to deal with your problems in the most effective ways?
You would be very surprised at just how many people are either in or have been in therapy. There is no reason you should feel ashamed for doing everything you can to help yourself feel better and make yourself a better person. When you feel like you are not living your best life, it's important that you find help and support in some form, so that you can get back on track.
In the past I have written about important questions to ask a potential therapist. In that article I talk about some of the questions you may want to ask a therapist in order to see if they are right for you. I also wrote about some of the reasons you should go to counseling. So if you have more questions about therapy or how seeing a therapist could help, check out these other posts.
Gaslighting is a tactic in which a person, in order to gain more power and control, makes their victim (friend, family, co-worker, cult follower, etc) question their own reality. It works much better than you may think. Anyone is susceptible to gaslighting, and it is a common technique of abusers, dictators, narcissists, and cult leaders. Addicts also use this technique as a way of maintaining their drug use. The addict will tell those around them that they are imagining things or over reacting when confronted about their use or changes in behavior. It is done slowly, so the victim doesn't realize how much they've been brainwashed. Not all gaslighters know they are doing it. It may be a learned behavior or a way of feeling okay about themselves. Others know exactly what they are doing. The bottom line however, is that it is an abusive behavior and should not be tolerated by others.
If you are at the laundromat and you discover that someone has thrown their laundry in the washer with your clothes, will you wash it for them or will you tell them to do their own laundry? In most cases, you would hand their laundry back to them. Similarly, if someone lets their dog do its business in your yard, would you think "oh gosh I am so messy. I better go clean that up" or would you think "that person needs to clean up after their dog"? Are you seeing a theme in these examples?
Let me take it one step further. Imagine you own a little dog and your neighbor owns a horse. Your dog goes out and does her business in the yard and you, being a responsible pet owner, go out and clean up it's mess. But one day your dog and the neighbors horse are both out in the yard. You come out and see that the dog and the horse have been busy, you know, leaving presents. Well you can look around and you and your neighbor both see that you have some cleaning to do. In this case it's pretty easy for you to tell what work you need to do and they can see where they need to work. Now apply this to issues of self esteem, mood, and other personal sorts of issues or problems. Can you apply the same "sorting" in a personal interactions and relationships?
I saw the same thing this week, from one client to the next. It is a simple concept, but confusing in practice sometimes. The confusion is about what is your own stuff and what is someone else's stuff (issue, insecurity, problem). How do you sort through and decide what to take in or take on and what to give back to the other person or at least let go? Now I am not saying you shouldn't be there for people when they have a problem. Absolutely be there for them if you can, but don't make their problem your problem.
In other words, the struggle is a part of defining your own healthy boundaries. It is important to hear what people have to say and to consider their input. But it is just as important to recognize when a criticism or comment is not really about you and is instead a someone else's issues showing up. For some people, it is easy to just take it all in and believe at face value. For other people, it's hard to hear anything negative or even consider that it may be true. Ideally you can find a place in the middle of these two extremes.
You won't always make the right call, but you have to try.
If you find yourself thinking or talking about someone else's problems a lot or maybe your mood is easily affected by other people's moods, you may be taking on their stuff. This is super obvious but important to remember. You are your own person. You are not your friend. This means that you can feel differently than they do and it's okay. You can be there for them and still be seperate.
If you are a pretty sensitive person like me, you may notice that you easily pick up on other people's mood or energy. That can be a strength or weakness depending on what you do with that info. If you recognize it as what is going on for them, you can use the info to decide how you want to respond. If you recognize and feel their mood or energy and make it yours personally, you have crossed over into the problem zone. Knowing this difference can be helpful as you begin to develop your own boundaries and adjust how you respond to other people. Having this ability will actually allow you to be there for friends or family who are in need. Instead of joining them in their struggle you can be there to help them get out of it. I have written some other blog posts about boundaries. So for some more ideas you can click here or for more ways to take care of yourself, click here to read more.
To find out more about self care or healthy relationships visit www.SaraColeMFT.com. Sara Cole MFT has been providing services in San Diego for 15 years and would be happy to answer any questions you might have.
Mindfully thinking about all that you are thankful for can change the actual chemistry of your brain in positive ways. Then your habits and thought patterns change too.
So there has been big change in my life lately and like many people, I can struggle with change at times. This morning started out as one of those times. But I decided to do what I know works. Before I put my feet on the floor, I started to form a list in my head. A list of things I am thankful for.
It may sound basic and easy, but thinking of what you are grateful for can bring good change to your life and it can happen fast. In kindergarten we learn the importance of saying please and thank you, but being thankful is good for more than just good manners. Gratitude can become a state of mind. If I start right now listing things I am grateful for, the list will start to get longer than I expected. I will notice that I am now looking around for what else there is that I am thankful for.
Just talking about this process changes how I feel in my body and my mind. If I am listing "my gratitudes" it's really hard to feel sorry for myself at the very same time. I might start by thinking " I am thankful for my family, my health, the air I am breathing, my education, my job, my friends" and then I might start thinking about smaller things that bring me joy like "my new coffee maker, music, yoga, sunsets" and I could keep going. I might even start noticing that I am looking for new things to add to my thankful list.
I don't know if it is basic human nature or something we learn, but it's very easy to focus on what we want or we don't have. This thinking can easily take you down the rabbit hole of negative thinking. Negative thinking can then lead to feeling blah or depressed. On the flip side, focusing on what we have and what we appreciate, changes the focus and you start noticing more and more positive things in your day. That leads to more positive thoughts and to forming a habit of looking for the positive in your day or your life.
Starting to focus on what you are grateful for is a great way to start and end your day on a positive note. I don't want it to sound like focusing on your gratitudes, will solve all of your problems, because it won't. But making this simple change is an easy thing you can do on your own and right now, that can help. So in conjunction with your other positive and healthy habits, try increasing the time you spend thinking of all the good things in life, because there are a lot. More than you can even imagine. Ready? Okay go!
P.S. When I start looking for the good things in life, I get inspired to bring even more goodness into it. In other words, I get motivated to make other changes, try new things, meet new people and take better care of myself. It is very likely that this same wonderful thing will happen for you.
For another great way to care for yourself and start to shift your thinking in a positive direction is to try an exercise in self compassion. For more about self compassion, check out my post dear-self.html that talks about the importance of compassion for yourself and how to develop it.
For more ideas on how to improve your mood and your life, check out www.saracolemft.com. There you can also find out about Sara Cole MFT and how she may be able to help.
Have you ever wondered about the difference between a Licensed Therapist and a Life Coach? This is a passionate issue for me and after talking with a few therapists I highly respect, they encouraged me to write it down. The best tool you can have is information. Here is my attempt to help inform you on an important issue involving mental health.
A lot of people assume that Therapists and Life Coaches are the same thing. THEY ARE NOT THE SAME THING. A licensed therapist has advanced graduate training in treating mental health issues, they have supervision, they do lengthy internships, they have legal and ethical boards governing their actions and certification by their state. A Life Coach doesn't need to have any of these things. Actually, to be a life coach there are no requirements. Your mom could decide to be a life coach today and so she is. Some Life Coaches seek a certification of some kind which helps, but certifications are also not overseen or governed by anyone.
This is not about market competition for me. It is about the safety of people who are seeking help. It is also about integrity and honesty in service. If a person is mentally and emotionally healthy and is looking for someone to help them get motivated, a life coach is great. A life coach usually works form the perspective that the client already has everything they need to make changes. But imagine a severely depressed person coming to a life coach, for example. The life coach presumably has no training on how to deal with mental illness and tells the person they just need to stop being so lazy or to look on the bright side. Do you know what could happen? Suicide is the worst outcome, but it is in the range of possibilities. The sad part is that the depressed person thought they were seeking help from a professional that would know how to help them. This example may seem dramatic, and maybe it is, but it is also very possible.
I want to make it clear that I sincerely think there is a place for life coaches. I also want to say that there are some very talented and well trained life coaches out there, but there are also some hacks that are looking to take advantage of people because of the confusion that exists. First off, a life coach is not a licensed therapist, unless of course a licensed therapist is practicing as a life coach. A life coach is about as much like a licensed therapist as a guy who read a law book is like an attorney. No really. Let me explain.
Diann Wingert, LCSW, Certified Coach & Therapist, writes in her article for Good Therapy that "If you are more comfortable knowing that the person helping you is a highly educated professional who is licensed and regulated by the state, shares a common language with other health care providers, and is trained to deal with the symptoms of mental health issues as well as the dramas and traumas of ordinary life, a therapist is your best bet." She further explains that licensed therapists are able to be paid for through insurance, whereas insurance does not cover the services of a life coach." In addition, therapists are legally and ethically required to maintain client confidentiality at all times. Coaches have no such requirements and info from yoursessions can be subpoenaed in court.
Even as a licensed therapist, there are times where I feel that I do not have the specialized training to help a client. In those cases I am ethically obligated to refer that person to a specialist in their area of need. If Life Coaches also had some sort of regulation, the danger of the profession to the public, would be reduced significantly. Many of them recognize the issue and make this referral on their own of course, but by choice alone and there is no way of knowing who chooses to and who does not. If they do not, there are no clear repercussions. If I choose to work outside my scope of practice or expertise, I risk losing my license and of course the safety of a potential client.
Often Life Coaches focus on accomplishing goals or moving forward in life. Therapists can do this but also help people to look back and work through difficulties from their past so that they are able to move forward. Therapists can help when a person has experienced a traumatic event or loss. Therapists are specially trained to treat mental health issues. Therapists are required to engage in ongoing training on a yearly basis to maintain their skills and knowledge of current information. Like I have already said, there are no regulations for life coaches. If you don't necessarily need or have a mental health diagnosis, are not looking for insurance reimbursement, and want someone to push you toward your goals and don't need insight into your past, a life coach may be a viable choice for you. If you decide a Coach is what you want, please ask about their certification and experience before giving them your money. You could ask a coach many of the same questions I recommend asking a therapist. This is a link to a list of those questions.
Sara Cole MFT is a licensed therapist and has been practicing in San Diego for the past 15 years. She has offices in Scripps Ranch and Bankers Hill. For mor information about her practice or how she may be a ble to help you, visit her website at www.saracolemft.com.
By Sara Cole MFT
I am starting this off with a little self disclosure, because it feels easier to trust someone who has had the same struggles as yourself. Believe me. I have struggled with mornings. I have never felt like a " morning person" and then when I became a mom, there was even less time to think about me when my daughter started springing out of bad at 6 AM. I have been known to forget about taking care of myself. It takes practice to stay on track and staying on track is what brings the positive changes to your life. Starting the day off right is about self care, mindfulness and intention. It's also about understanding that you won't always get it right. No one can do all the right things all the time, but maybe try to start doing a couple of these things and I promise you will notice a difference in how your day unfolds. I know I do.
So without further ado, here are some of my favorite ideas for how to start the day out right....
Make Your Bed
I know, I know. What am I your mom or something? But seriously, this small thing can improve your day. Gretchen Rubin, author of “The Happiness Project”, explains that a simple way to be happier is to make your bed as soon as you get up, every morning. By taking this small step to create outer order, you create inner calm. It’s something small and totally doable which gets your day off to a great start.
Let the Tech Wait
Let it wait until you have at least made your bed and had breakfast or coffee. You have plenty of time to check emails and facebook and tweets and texts and calendars, etc. Give yourself a chance to wake up and get off to a positive and mindful start. Starting the day thinking about the here and now helps you get in the habit of mindful thinking for the whole day ahead. All that we know for sure is that we have this moment to live our lives and be present. Staying in the here and now allows you to appreciate, focus and fully live the life you have.
Make a Mini Game Plan.
Start each morning with a mini-planning session. Because our mind and body are fresh, take advantage of your “clean slate.” Resist the urge to replay yesterday's soundtrack, or get sucked into worrying about tomorrow. Stay in the here-and-now, and think steps, not lofty goals. Set two tasks that are attainable and then if you get more done, great but no pressure. Don't overthink this. You don't need highlighters or a minute by minute planner. Mini is the key word here. For example you could say to yourself or write down "lets see, the two most important things I want to get done today are take the cat to the vet and finish that report." That's it, that's the whole process. I know you can do that.
Meditate (only 3 minutes required)
Meditation does not have to be overwhelming and long. You don't have to travel to India or study for years. You can do those things, but you can also keep it simple and start like this:
Ease Your Body Into the Day With a Few Stretches.
Not much explanation is needed for this one. Do each of these movements slowly like you are moving through thick honey and take nice deep breaths.
Take even a few minutes to groom.
Grooming is a way we show care. Mommies groom their babies. Animals groom each other. Grooming yourself is a way of showing self love. Take the time to brush your teeth and hair and put on clothes you feel good in. This makes a difference because it is a way of caring for yourself and reminding yourself that you are important and deserve special attention. If you feel good in your clothes, you carry yourself differently and your self esteem improves.
Let me know how you start your day out right. I am always looking for new ideas to share and try myself.
Sara Cole MFT is a therapist in San Diego with offices in Scripps Ranch and Bankers Hill. She has been practicing in San Diego for over 10 years. To find more ideas about self care or how she may be able to help you with her therapy services, visit www.saracolemft.com or call (619)316-3171.
Unhealthy ways of thinking and reacting to things can cause depression and anxiety, actually make problems worse, and create a chronically stressed states of mind that can negatively affect your heart health and immunity. Negative thinking can get into anyone's head from time to time. Let's talk about how to shift to the positive. If you keep redirecting your negative thinking over months and years, you may even change the patterns of connections in your brain so that you react to life’s events in more grounded ways, with less panic and judgment. Here are few tried and true tricks to use when you want to get positive.
1. Notice your thoughts.
This may seem obvious but stopping to notice your thoughts takes practice. Thoughts often feel automatic, but you can retrain your brain. When you notice that your thinking starts to get repetitive and negative, make yourself break the cycle and stop. Get up and go for a walk, talk to friend, read a book, listen to music, etc. You can retrain your brain, but it takes practice. Stopping the habit when you notice it is the first step in the retraining process. Try to change your thinking to a problem-solving focus that is more realistic and strategic. For example, maybe you notice that you just thought "no one will ever love me". Ok, how do you know this? Is this even a likely prediction? Is there any evidence that this is true? Has anyone ever loved you?
You get the idea. Now you can change the the thought to something more realistic. "I don't feel loved right now, but that can change" or "there are people who love me and more people will love me in the future".
2. Look for evidence.
I sort of already started doing this in number one, but let's look at this trick a little more closely. Negative thoughts are often all or nothing types of statements or blanket types of judgements. For example, "these kids never listen to me". Is that true? They NEVER listen to you? Is there any evidence to prove or disprove this statement? Is this an over exaggeration? When you start looking at the facts and reality, it becomes clear that things are not so black and white. There is alot more gray area. Once you disprove the statement or thought, you can come up with a more accurate replacement.
3. Replace the original thought with something that more closely reflects reality or even looks on the positive side.
Back to the statement "the kids never listen". When you start to think about it and look around, you realize that "Actually, they listen most of the time. They are just not listening right now." So how can you change this statement to be more accurate? How about "I get frustrated when the kids don't listen" or "the kids usually listen. They must be tired right now, because they are having a hard time". Do you see the difference? Even typing these words, I get a different feeling in my body. The all or nothing makes me feel hopeless and heavy. The rephrase suggests hope and possible solutions.
4. Practice chilling out.
Overthinking is a common habit that can result in anxiety. Melanie Greenberg Ph.D. explains in her psychology today article, "Overthinking is when you go over and over different choices in your mind, trying to imagine every possible outcome and everything that could happen in the future, to make sure you make the perfect choice. Your focus is on avoiding mistakes and risk. The problem with overthinking is that it’s an attempt to control what isn’t controllable."
Practicing mindfulness and relaxation in other areas of your life can help lower your anxiety. Anxiety is often the cause of over thinking. So, don’t be so hard on yourself: You are only human, and it’s not the end of the world if you make a mistake. You can learn from it. Overthinking results from anxiety, so practice stress-management techniques like yoga, running, nature walking, meditating or other activities that you find enjoyable and relaxing. For a quick de-stressing exercise check out this blog post.
Sara Cole MFT has been practicing in San Diego for over ten years and is dedicated to helping people live their best lives. To find more information and ideas or to see how Sara can help you, check out www.saracolemft.com. She has offices in Scripps Ranch and Bankers Hill.
Sara Cole has been providing mental health services in San Diego for 15 years. Sara specializes in working with women and teen girls to overcome trauma and major life changes, including postpartum depression and anxiety. She is also passionate about providing treatment to those whose lives are affected by the addiction of a loved one.