Have you ever felt as if you had a mental block? This block prevents you from moving forward, thinking about something else and most of all changing your emotions. When someone gets in a negative downward spiral and find it very difficult to get out of it, it's probably because you don’t know how to. Therapywithgrace.net are here to help and can be that stepping stone to that new chapter in your life!
This might sound crazy, but most people who suffer from anxiety and depression start out in this same mental state that I just described. As a Licensed Marriage and Family Therapist, Pepperdine therapy professor & founder of Therapy with Grace in Glendale, I teach my students and future therapist on how to help clients who are in this exact mental state. Lucky for you, you don't have to take a college course to learn this technique as I will show you how.
There’s a cognitive behavioral therapeutic approach known as CBT that touches on something called our inner critics. The best way that I can explain our inner critique is by having you think of those disgusting negative messages that replays in your head. These messages often makes you feel horrible, worthless, stuck and like there’s no point. CBT allows you to take back control of your emotions in order to help you reduce or get rid of that anxiety.
CBT works in 3 easy steps.
Step 1: Acknowledge when you’re in that mental state
When the critic is alive and present and you are not your normal self. Knowing your body , your senses, and your feelings will help you pinpoint when your distortions are alive and present.
Step 2: Find a way to remove that critic or that negative self-talk out of your head.
This might sound supper difficult but if you know just one or two coping techniques this is where they come in and really make that difference! Therapy with Grace can help you with coping techniques or check out other therapywithgrace.net blogs to learn more.
Step 3: Give yourself time to cool off
Lastly, understand that you’re human and giving yourself time to cool off and get in your happy state of mind a.k.a. Your true self is key.
The third step requires you to take action and it is the hardest step.
I know what you’re thinking. These steps sound easy but when I am in that state I can’t actually do it because that is when the steps get really hard. Well, the first step is one that I did not cover and that is acknowledging you need help and turning to someone who can help you like Therapy with Grace.
CBT is a highly effective and prominent technique that has been statistically proven to benefit many people. That’s why most therapists nowadays actually utilize this approach. Working with a skilled therapist like ones found in Therapy with grace can help you with steps 1-3.
Schedule a complimentary mini session with me where you can work on understanding your specific distortions and learning how to self regulate yourself during stressful moments.
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