Anxiety

“If you always do what you’ve always done, you’ll always get what you always got.” psychology PhD – Steven Hayes Examples: If you continue to believe a particular belief about yourself. If you continue reacting...

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Example – Max Max finds that getting work completed and out of the way helps him more relaxed and in control. Currently, Max is going through major personal stress and work is busy. His coping...

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Sometimes clients with anxiety tell me that they don’t avoid things due to their anxiety, they just endure situations through gritted teeth. That’s a tough way to roll, and despite how much effort it takes,...

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Tips for letting go of social comparison and envy

September 28, 2010 | 0 Comments

Tips for letting go of social comparison. 1. Opportunity Cost No one likes to miss out on good stuff that other people have. But keep in mind that EVERYBODY experiences “opportunity cost”. If you’re not...

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Secondary gains are the “benefits” people get from NOT overcoming a problem. For many people who are stuck, secondary gains are an important mechanism in why they stay stuck. Secondary gain is usually not something...

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Something I’ve learned as a therapist is that people keep a heck of a lot of their best qualities hidden inside rather than expressing those qualities so other people can see them. Because people are...

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There are at least 4 different types of avoiding feelings. 1. avoiding experiencing feelings 2. avoiding expressing feelings 3. avoiding provoking feelings in other people (e.g. avoiding conflict) 4. trying to escape/avoid when other people...

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When people are feeling negative emotions (e.g. due to depression, anxiety, or relationship problems), their thinking becomes more negative, narrow, and rigid. People tend to get very “all or nothing” and “black and white.” Achieving...

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This is a very easy and quick exercise. What’s awesome about it is that it’s experiential. It requires you to physically experience something rather than attempting to learn only on an intellectual/logical level. Experiential learning...

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Practical Sleep Tips (Insomnia)

September 2, 2010 | 0 Comments

– Only use your bedroom for sleep and sex. – Have a bedtime routine for cueing yourself into winding down for sleep, just as you would for a child. Stop doing stimulating activities at least...

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