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Taking Time for Yourself

How can I learn to take time for myself without the guilt?
By not taking a little time out of each day for yourself, you might be less happy than possible. Start by focusing on yourself. Acknowledge that your own happiness is important and practice happiness-boosting routines.

 

You have multiple priorities on your mind at any given time. Food, kids, laundry, cleaning, friends, work, bills, relationships, home, car, shower, sex, exercise, hobbies, not to mention politics, economics, scientific breakthroughs, the environment, public education or healthcare.

You are in constant movement, getting things done, going places, talking to people.

Not only are you thinking about many things at the same time, recent Harvard research, indicates that you’re thinking about something other than what you are doing in the moment at least 47% of the time. You spend most of your life engaging with a wandering mind, thinking about everything you need to do, pondering world affairs and absentmindedly doing what needs to be done right now. You are giving life half of your attention because almost 50% of the time you’re thinking of something other than what you’re doing.

When your life is guided by thoughts about things you have to do or things you have done you will likely fail to focus on the present. And you might experience a downward spiral* into stress and unhappiness.

Your focus is on everything and everyone except yourself.

You are rarely on your own list!

You feel responsible for “getting everything done.”

This mentality incorporates the thinking “If I don’t do it, who will?”

When you focus on everything except yourself you might feel angry, irritable, frustrated, disappointed, stressed, depressed, lethargic and you might head right for the chocolate and potato chips.

Affordable Counseling Center provides solution focused counseling for couples, families, and individuals by licensed Therapists to the extended Tampa, Brandon, Plant City, and Riverview areas. We can see you the day you call or whenever possible. We are available evening and weekends by appointment.

At Star Point Counseling Center, there are two convenient locations for you to choose from in Brandon and Tampa. So call or text us today, or anytime at (813) 244-1251 or visit us online at: 

http://www.affordablecounselingbrandon.com

http://www.starpointcounselingbrandon.com

http://www.starpointcounselingtampa.com

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Forgiveness: Letting Go of Grudges and Bitterness.

When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or embrace forgiveness and move forward.

Nearly everyone has been hurt by the actions or words of another. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance.  If you don’t practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.

 What is forgiveness?

Forgiveness is a decision to let go of resentment and thoughts of revenge. The act that hurt or offended you might always remain a part of your life, but forgiveness can lessen its grip on you and help you focus on other, more positive parts of your life. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.

Forgiveness doesn’t mean that you deny the other person’s responsibility for hurting you, and it doesn’t minimize or justify the wrong. You can forgive the person without excusing the act. Forgiveness brings a kind of peace that helps you go on with life.

 Letting go of grudges and bitterness can make way for happiness, health and peace. Forgiveness can lead to:
  • Healthier relationships
  • Greater spiritual and psychological well-being
  • Less anxiety, stress and hostility
  • Lower blood pressure
  • Fewer symptoms of depression
  • Stronger immune system
  • Improved heart health
  • Higher self-esteem

What are the effects of holding a grudge?

  • Bring anger and bitterness into every relationship and new experience
  • Become so wrapped up in the wrong that you can’t enjoy the present
  • Become depressed or anxious
  • Feel that your life lacks meaning or purpose, or that you’re at odds with your spiritual beliefs
  • Lose valuable and enriching connectedness with others

Forgiveness is a commitment to a process of change. To begin, you might:

  • Consider the value of forgiveness and its importance in your life at a given time
  • Reflect on the facts of the situation, how you’ve reacted, and how this combination has affected your life, health and well-being
  • Actively choose to forgive the person who’s offended you, when you’re ready
  • Move away from your role as victim and release the control and power the offending person and situation have had in your life

As you let go of grudges, you’ll no longer define your life by how you’ve been hurt. You might even find compassion and understanding.

At Affordable Counseling Center, there are two convenient locations for you to choose from in Brandon and Tampa.  

We provide counseling services to individuals, couples, families, children, teens, and adults with any type of crises.  We help you build tools as well as help design and implement individualized goals and objectives, help you sort out beliefs, thoughts, and behavior patterns that may be hindering you in your relationship(s) whether at the work place or in other areas of your life.  
 
We have the tools you need for managing pain, anxiety, disappointment, frustration, hopelessness, or anger resulting from circumstances that interfere in achieving a balanced and fulfilling lifestyle.  By working together, we will show you how to set and achieve goals and objectives therapeutically designed to meet your needs that will allow you to live the life you know that you deserve.
CALL US TODAY TO SCHEDULE YOUR APPOINTMENT: 813.244.1251
http://www.affordablecounselingbrandon.com
http://www.starpointcounselingbrandon.com
http://www.starpointcounselingtampa.com

COUNSELING FOR ANXIETY:

The word Anxiety is used widely and covers a broad range of experience. People can feel anxious about all sorts of things: anxious to get to your vacation spot, anxious to meet someone new. Anxiety that is a mood disorder is an experience that makes it difficult to go about life with a sense of confidence and ease. Common signs of an anxiety disorder include:

  1. Difficulty engaging in daily activities that others seem to do so easily
  2. A significantly uncomfortable physical experience when approaching certain places, people or situations: racing heart, numbness or tingling in your fingers, suddenly sweating or feeling cold, difficulty breathing, fuzzy thinking, restlessness
  3. A strong desire to avoid the situations or people that trigger that discomfort
  4. A predominant feeling of worry about something specific or about a broad range of things that make it difficult for the person to function: can’t turn off the worry and go to sleep; inability to perform uncomfortable work tasks and therefore, unable to get promotions at work; never throws anything away for fear it might be useful some day
  5. Fears are out of proportion to the perceived threat

WHEN TO SEEK COUNSELING

While anxiety and worry are common experiences they warrant treatment when:

  1. Your world begins to get smaller and smaller: you stop or significantly limit your driving; the variety of places you are willing to go to are decreasing or you want to be home all the time
  2. You are having limited experiences in life and are feeling like you’re missing out
  3. Important people in your life are expressing worry about your number or degree of fear(s)
  4. You are becoming increasingly reliant on medication, other substances or people to feel comfortable or in control

The number of fears, the degrees to which one feels them, the degree of avoidance, and the level of disruption in one’s life are each unique to every individual. Some people find they can cope with their life with anxiety and others find it so debilitating or exhausting to manage they seek therapy. Affordable Counseling Center has offices in Tampa and Brandon and schedule your appointments around your busy schedule. (813) 244-1251 We are also online at: www.affordablecounselingbrandon.com

Also See: www.starpointcounselingbrandon.com &  www.starpointcounselingtampa.com

The Stigma of Depression

When it comes to obtaining treatment for medical ailments as benign as the common cold, people don’t think twice about running to the doctor, or the acupuncturist, and spending the money on treatments to feel better. So, why do so many who suffer from depression continue to hesitate, despite all of the treatment options available?

Depression continues to be one of the most stigmatized mental health issues out there. This is ironic, given that by the year 2020, according to the Centers for Disease Control and Prevention, depression is estimated to be the second most common health problem in the world. The externalized stigma toward those with mental health issues that exists in society, there comes internalized stigma, or self-shame. This makes the experience of mental health issues all the more devastating. Many times, it is the internalized shame that stops people from acknowledging psychological problems and receiving treatment, since many see it as akin to admitting that they are weak or damaged in some way.

What can you do? If you suffer from depression, tell somebody. Ask for help. Change the stigma, call or text Affordable Counseling Center, Brandon at (813) 244-1521. We are also on the web at:

http://www.affordablecounselingbrandon.com

http://www.starpointcounselingtampa.com

http://www.starpointcounselingbrandon.com

Are you Grieving?

How Do You Deal With It?

Losing someone or something you love can be very painful and overwhelming. Extreme sadness mixed with other surprising emotions such as shock, anger and guilt are normal and necessary reactions to loss. Everyone grieves differently, but allowing yourself to experience grief is an important and healthy part of the healing process.

Many find that additional support from licensed psychologists or psychiatrists helps to promote a healthy healing process. Grief is a process in which the more you understand and actively work through, the more effective the healing is. If you or a loved one is experiencing a significant loss, call Affordable Counseling Brandon. (813) 244-1251.

What is Grief Counseling?

Grief is an emotional response to a loss. Often the most intense grief is in response to the loss of a loved one or a divorce, but grief can also be experienced from the loss of: a job, a pet, a friendship, safety after a trauma, financial stability, etc. Typically, more significant losses involve more intense grief. Also, significant changes in your life such as a move, a job change or retirement can lead to feelings of grief and mourning for your old life.

Grief and Loss Counseling

Grief is multi-faceted with emotional, physical, social, behavioral and spiritual aspects. Depending on the person’s personality, family values, culture and religious beliefs, grief can manifest itself differently. Researchers have moved away from the conventional view that grief moves through orderly and predictable stages. There is not a typical response to a loss, nor a normal timeline for grieving. However, there are some common symptoms of grief. Affordable Counseling Brandon can help you work through your grief, call us today for an appointment. (813) 244-1251

http://www.affordablecounselingbrandon.com

http://www.starpointcounselingbrandon.com

http://www.starpointecounselingtampa.com

 

 

People go to therapy for a variety of reasons—quite often they have a vague sense “that something isn’t right,” or feelings of sadness or depression. They might be worried that they or someone they care about might have a mental illness, or they’re having problems with significant others.

However,  sometimes even relatively minor stressors, such as doing your taxes, can trigger significant symptoms. Anxiety, fear, panic, insomnia, mental confusion, hysteria, depression that doesn’t seem to lift, and more can be triggered by major (and in some cases, minor) stressful events.

If you find that during stressful times you seem to struggle with persistent symptoms more than you feel is acceptable, therapy might help.  Sure, your belief system, personality, mental and physical health, and other factors determine how you respond to life stressors, but sometimes the sheer magnitude of stressful conditions or times where these situations seem to pile on top of each other, can be overwhelming.

Whether or not you might benefit from therapy is a personal decision that no one can make for you. Brief therapy or, if necessary, longer-term therapy with a highly focused treatment plan, can help you deal with stressful events and the emotions they trigger.

http://www.affordablecounselingbrandon.com

http://www.starpointcounselingtampa.com

http://www.starpointcounselingbrandon.com

 

 

Improve Your Self-Esteem.

woman-low-self-esteem

You don’t have to have a nice body, great accomplishments, or be popular to have self-esteem. Self-esteem simply means appreciating yourself for who you are, faults, imperfections and all. The difference between someone who has good self-esteem compared to someone who doesn’t is the acknowledgement of your strengths and weaknesses, and being able to move through the world with that knowledge. 

So how do you improve your self-esteem? Check out these 6 tips. 

  1. Do some inventory. You can’t fix what you don’t know, so get a piece of paper out and write down 10 strengths and 10 weaknesses. Doing this lets you see things you are great at and things that may also need some work. People don’t change overtime, so slowly start working on each of your weaknesses and you will see your list of weaknesses getting smaller and smaller over the years. 
  2. Set realistic expectations. Nothing will bomb your self-esteem more than setting an unrealistic expectation and realizing you haven’t met it yet. If we stop setting unrealistic expectations for ourselves, then we will stop beating ourselves up for not meeting them. 
  3. Acknowledge your accomplishments and mistakes. Nobody is perfect, so just let that go now. Instead acknowledge your accomplishments and also your mistakes. Everyone makes mistakes and it is an opportunity to learn and grow so don’t be ashamed. 
  4. Explore yourself.  Its not just about knowing your strengths and weaknessed, but also opening up to new opportunities, thoughts, and trying out new things, new viewpoints, and new friendships. 
  5. Adjust your own self image. Self-esteem is useless if you base it on an older version of you that no longer exists. We change everyday, things that we were once good at we may not be good at anymore and vice versa. We have to keep adjusting our self-image and self-esteem to match our current abilities and skills, not those of our past.
  6. Don’t compare yourself to others. Another thing that will bomb our self-esteem, unfair comparisons. It may be hard, but you have to put an end to the comparisons. The only person you should be competing against is the person you were yesterday. 

Changing your self-esteem takes time, trial-and-error, and patience on your part. Make an effort to be more fair and more realistic with your own self. People with a good and healthy self-esteem are able to feel good about themselves for who they are, appreciate their own worth, and take pride in their abilities and accomplishments. 

Visit our website for information on our services and how we can help you live the life that you deserve! www.starpointcounselingtampa.com

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