Hope Avenue Counseling Services
My WordPress Blog
As shocking instances of mass shootings continue to occur all over the United States, we often hear people talk about Posttraumatic Stress Disorder, or PTSD. Frequently associated with post-war veterans and victims of mass violence, PTSD is a psychiatric disorder that can develop in people who’ve experienced or witnessed a traumatic or life-threatening event. However, […]
As shocking instances of mass shootings continue to occur all over the United States, we often hear people talk about Posttraumatic Stress Disorder, or PTSD. Frequently associated with post-war veterans and victims of mass violence, PTSD is a psychiatric disorder that can develop in people who’ve experienced or witnessed a traumatic or life-threatening event.
However, there are many other instances of trauma that can cause someone to develop PTSD besides combat or witnessing a terrorist attack. Anyone of any age that has experienced a violent or sexual assault, a natural disaster, a car accident or any other shocking or dangerous event is at risk of developing PTSD. If you’re concerned you or a loved one may be suffering from PTSD, here are some signs to look out for.
Reliving the Event
Someone with PTSD will have involuntary re-experiences of the trauma through nightmares, flashbacks, triggers, and unwanted thoughts or memories. Sounds or smells may take them back to the traumatic experience, or they may develop physical ailments when they’re reminded of or remember the event.
Symptoms of Arousal and Reactivity
PTSD sufferers will frequently feel on edge, unsafe or be easily startled. They may be prone to anger, agitation, or sadness. It’s also common for victims of PTSD to have trouble sleeping or concentrating, and they may develop changes in their eating habits by either eating too much or too little.
Avoidance Behavior
An individual suffering from PTSD may begin to avoid the area where they experienced the event, or areas that remind them of what happened. They may also avoid people, events or objects that bring negative memories forward. It’s also common for people with PTSD to avoid talking about the situation, or avoiding feelings related to the event.
Negative Thoughts and Feelings
Feelings of shame, self-blame, and exaggerated negative beliefs are common in people with PTSD. They may lose interest in things they once enjoyed, and isolate themselves from friends and loved ones. It’s also not uncommon for people with PTSD to entirely lose trust in people, or to believe that the world is a dangerous place.
After experiencing a traumatic event, it’s natural for someone to have any of the symptoms listed above. However, for people suffering from PTSD, the symptoms persist for weeks, months, or even longer and begin to affect their ability to function.
If you’re worried you might be suffering from Posttraumatic Stress Disorder and need the help of a licensed professional, please call my office today and let’s set up an appointment to talk.
Just a few short months ago, none of us could have imagined how our lives would change at the onset of the Corona Virus. Now, several months into a global pandemic and resulting global quarantine, the world is slowly starting to open back up. But a lot of people wonder how long it will take […]
Just a few short months ago, none of us could have imagined how our lives would change at the onset of the Corona Virus. Now, several months into a global pandemic and resulting global quarantine, the world is slowly starting to open back up.
But a lot of people wonder how long it will take before things fully return to normal. And many now wonder if it’s safe to go back into therapy?
This is an interesting question and dilemma, because now more than ever, people need to be able to get the help they need to cope with the stress and loneliness of quarantine and the economic shutdown.
Just as every city, state, and nation are opening back up at their own pace, individual business owners and practice owners will also decide when and how they will open back up. If you were actively working with a therapist before the pandemic, you more than likely continued to work with them either via phone or online chat.
But admittedly, while these helped people get the help they need during the crisis, many clients and counselors are itching to get back to face-to-face therapy sessions. But is it safe yet to do so? When and how should counselors start seeing clients face-to-face?
To answer these questions, counselors and their clients will have to make some considerations:
Both the clients’ health and the therapist’s health must be taken into consideration. Is anyone at a higher risk for COVID-19? Does the office space allow for sessions that adhere to the CDC’s safety guidelines? Are you and clients comfortable wearing masks during a session and/or is there enough space to remain 6 feet apart?
Another piece to the safety puzzle is your own state’s guidelines. What are those recommendations regarding residents leaving home? Are you in a COVID-19 hotspot?
While telehealth has been a blessing for many, for others there have been technical difficulties, wi-fi lag times, and difficulty finding a private space in their home to hold a session. If you prefer a face-to-face session with your therapist, speak with him or her about their protocols moving forward.
Share any concerns you may have and feel free to ask questions. Right now we all need to communicate with each other and be as transparent as we can be. Doing so, as well as weighing the risks, will help life get back to normal for everyone as safe as possible.
SOURCES:
“God, you can be so stupid sometimes.” “Why would he be attracted to YOU?” “You’re just going to screw this up.” These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the […]
“God, you can be so stupid sometimes.”
“Why would he be attracted to YOU?”
“You’re just going to screw this up.”
These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the time.
Most of us treat ourselves far more harshly than we would anyone else. And that’s a shame. In my experience, so much of the depression and anxiety my clients feel stems from a dysfunctional relationship they have with themselves.
But every day is a chance for you to develop a loving relationship with yourself. And the best way to do that is to practice self-compassion.
If that concept seems foreign to you or you are even uncomfortable with the idea of showing yourself compassion, then please keep reading to learn some simple but profound ways you can begin to practice self-compassion as a way to connect lovingly with yourself.
Self-compassion is the pathway to emotional healing. But to begin, you must become more aware of your own emotions, especially as they relate to yourself.
Try to be more aware of when you are emotionally struggling with something. Perhaps you are feeling confused, desperate, or inadequate. Ordinarily, in these moments your inner critic may strike. But now, try and offer yourself kindness instead.
You may say something to yourself life, “I know you’re disappointed. And I also know you did your best. And I am so proud of you.”
If you are at a loss for the right words in these moments, simply talk to yourself as you would a friend, or better yet, a small child.
Until you become used to being compassionate toward yourself, you’ll want to monitor the language you use. You are most likely so used to criticizing yourself that it will be far too easy for the wrong choice of words to come out. That’s okay. In these moments you certainly don’t want to scold yourself. Just be aware and make a compassionate correction.
There’s a phrase that says, “get out of your head and drop into your body.” This is a perfect way to begin the ritual of self-compassion.
Begin to use kind physical gestures with yourself. This could be gently stroking your cheeks and temples when you’re stressed, holding your hand over your heart when you’re sad, or holding your own hand when you feel lonely. Any physical gesture, so long as it’s loving, will help you show yourself true love and kindness in those moments.
For some people who have very low self-esteem, showing themselves compassion may prove to be incredibly difficult. In these cases, it’s a good idea to speak with a therapist who can help them uncover where the feelings stem from and how they can change their thoughts and behavior.
If you are interested in exploring treatment options, please get in touch with me. I would be happy to see how I may be able to help.
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
Did you know that on most days, the average person has between 25,000 and 50,000 thoughts? That’s an impressive amount of thoughts. But when happens when the majority of these thoughts are negative? Imagine the impact on your psyche and your life if you had thousands and thousands of negative thoughts each day? This amount of negative […]
Did you know that on most days, the average person has between 25,000 and 50,000 thoughts? That’s an impressive amount of thoughts.
But when happens when the majority of these thoughts are negative? Imagine the impact on your psyche and your life if you had thousands and thousands of negative thoughts each day?
This amount of negative thinking is a hallmark of depression. Negative or pessimistic thinking is depression speaking for you. It is the voice of depression. What many people don’t realize is that depression is manifested in negative thinking before it ever creates a negative thought itself.
This is why it is imperative for those suffering from depression to become acutely aware of their thought patterns. If not checked, negative thinking becomes a habit, one that has the potential to completely shape your life.
Change How You Think
One of the most powerful ways people can lift themselves out of the darkness of depression is to change their thinking patterns. This is why cognitive therapy is such a profound change agent. The approach is based on the fact that thought-processing errors contribute to a depressed mood.
By changing how you think, you automatically change how you feel. Once you become aware that changing your thinking is important, you are presented with an active choice you can take to benefit your mental health.
I know. This sounds about as easy as changing a tire in the rain with nothing more than a hardboiled egg and a paper clip. But it can be done.
Here are some tips on how you can begin to change your negative thoughts:
Keep Track of Your Thoughts
Many people are in denial about their thought patterns. They don’t want to believe they are overly negative or pessimistic. Catching yourself and recording as many negative thoughts as you can will help you to see your own mental patterns.
What will these thoughts look like? You could write things like, “I hate my feet.” “My boss is an idiot.” “I hate spring.” “I hate getting up this early.” “I don’t know what I’m doing.”
Be particularly mindful of making sweeping generalizations from one specific event. It’s a type of black and white thinking that can be particularly harmful.
Identify Triggers
Once you get an idea for the frequency of your negative thoughts, try and pinpoint the triggers for them. Your journal will also come in handy here, because it will point out certain types of events that set off a chain of negative thoughts. Triggers can include being rejected or ignored, or having an unkind remark said about or to you.
Positive Conversion
You have so far learned that the human thinking process is habitual. But the good news is, you can create good thinking habits.
To do this you’ve got to start converting all of those negative thoughts into positive ones. It will be hard at first, and you will most likely feel as if you’re lying to yourself and pretending to be a glass-half-full Pollyanna.
But, as they say, “You’ve got to fake it until you make it.” Though thinking positively may feel foreign to you and like a waste of your time, you are re-training your brain to think (and feel) good.
Every time you have a negative thought, stop, recognize it as negative, and immediately flip the switch and create the positive opposite thought in its place. This could look like:
Negative thought: “I’ll never get this report done on time.”
Positive Switch: “I’m making great progress and being careful to always check my work.”
To get the hang of how to do this, go through your negativity journal and create a separate column in which you will write the positive opposites of your many negative thoughts.
If you feel too dark and down to complete these exercises, please consider reaching out to a trained therapist who can prescribe medication, should you require it, and help you work through these struggles.
If you or a loved one are suffering from depression and are interested in exploring treatment options, please contact me. I would be happy to discuss how I may be able to help.
With 322 million people suffering with depression worldwide, it’s not surprising to learn that in America, depression is among the most common mental disorders. The cause of depression is often simplified as a chemical imbalance in the brain, but the reality is that the disease is far more complicated. Scientific research has yet to completely […]
With 322 million people suffering with depression worldwide, it’s not surprising to learn that in America, depression is among the most common mental disorders. The cause of depression is often simplified as a chemical imbalance in the brain, but the reality is that the disease is far more complicated. Scientific research has yet to completely understand the biology of depression. According to the National Institute of Mental Health, depression is caused by a combination of genetic, biological, environmental and psychological factors.
The disease of depression is the complicated combination previously described; this disease gives you the predisposition to fall into a depression after having experienced a negative external event. For example, getting fired from a job might send one person into a deep depression, while another simply bounces back after experiencing the initial sadness and disappointment.
Many experts in the cognitive behavioral field believe that depression is caused by, and worsens, with distorted negative thinking. The emotions you experience during an episode of depression are created by negative thoughts and perceptions. Your feelings will result from the meaning you attach to those thoughts. If you eliminate distorted, negative thoughts, you will find it easier to cope with the negative event that triggered your depression.
If you felt fine yesterday, but today feel depressed and hopeless, distorted thinking may be to blame. As an example, let’s say you woke up late and had to rush to work. This put you in a bad mood, and you started thinking distorted negative thoughts. “I’m always late. I’m a loser. My boss is going to be angry at me all day. He probably hates me anyway. I’m going to get fired.” As the day goes on, every event will be processed through this negative filter, causing you to feel worse.
Cognitive Behavioral Therapy is a form of psychotherapy that helps you challenge negative patterns of thought. By challenging these thoughts, you can improve your mood. For example, “I’m always late.” This is an overgeneralization. More than likely, you have not been late that often. If this is something you want to change, you can alter your schedule and habits to become more punctual.
Depression is a complicated illness, and as such is best managed by comprehensive treatment. If you’re suffering from depression, a licensed therapist can help you understand your mood disorder and develop strategies to cope with and improve your symptoms. Together, we can develop a plan for you to create the life you want to live. Give my office a call today, and let’s schedule a time to talk.
Has there ever been a period in your life when you’ve struggled with forgiveness? Perhaps someone has done something harmful or hurtful to you and you just can’t seem to forgive them for it. I’ve been there too. Quite frankly, during my childhood there were many things that I’ve struggled with and needed to overcome. […]
Has there ever been a period in your life when you’ve struggled with forgiveness? Perhaps someone has done something harmful or hurtful to you and you just can’t seem to forgive them for it. I’ve been there too. Quite frankly, during my childhood there were many things that I’ve struggled with and needed to overcome.
None of my childhood challenges were more difficult to overcome than learning to forgive others. Like most of you, I have come to learn that my belief system about forgiveness was filled with tons of misunderstandings.
There were a number of reasons for my lack of understanding and I’m pretty sure the same might be true for you. Your beliefs and understandings may possess limited insight. Lacking true comprehension to the depths of forgiveness. Instead of remaining upset and frustrated from those past upsetting feelings, you can learn from my experience.
I have had to learn a lot about forgiveness during my time. From my experience I’ve learned three reasons why people struggle with forgiveness. However, before I dive deeper into the three reasons, allow me to discuss some of the myths and challenges surrounding forgiveness.
Myths:What Forgiveness is NOT
Forgiveness is not forgetting; it is not condoning, it is not absolution, and it is not a clear cut, one time decision. Forgiveness is much more than you may think. Forgiveness is the mechanism that frees us from the binding of a particular experience; it enables us to feel permitted to release feelings that once held us captive.
Through forgiveness you can free yourself from all the emotional energy you’ve once carried for years. It does not mean that what happened to you was okay, but what it does mean is you don’t have to carry the negative emotional energy associated with the experience any longer.
Forgiveness is NOT about accepting an apology, to later throw it back in someone’s face out of spite. Forgiveness is NOT lying to yourself that you no longer care. Forgiveness is NOT universal, it will look a bit different for everyone.
Let’s take a look into the challenges with forgiveness.
Challenges with Forgiveness
Whatever the reason for your struggle with forgiveness, if we continue to hold on to and harbor old feelings of hurt and pain I can assure, you will be the main person affected by this energy i.e. (anger, frustration, anxiety, lacking trust, hindrance on future relationships etc).
My personal experience with forgiveness has taught me that the power lies in your ability to release yourself from the emotional pain of the past, and the pain that has been transferred into your present situation. What I also learned from this experience was, there are many reasons for holding onto grudges and lacking forgiveness, but there were a few that overlapped.
Three Reasons People Struggling With Forgiveness
Denial: We attempt to down-play the impact or importance of painful past experiences. We bury our thoughts and feelings about these experiences believing this will also bury the pain. When this happens we are rejecting the present moment and our true feelings. This negative feeling, if it continues to go unchecked can lead to resentment and other harmful emotions. A tool that can be very helpful is journaling; it will allow for the opportunity to identify how you feel and process your emotions.
Self-Blame: We try to explain what happened to us by assuming we were somehow responsible for the injuries and injustices we suffered. When doing this, we can negatively affect our self-esteem as we work overtime to convince ourselves; we would not have been hurt if we did things differently. When there is a struggle with self-blame therein lies a need for self-forgiveness.
Victim: We recognize that we did not deserve or ask for the hurt we received. We are well aware of how we were damaged by painful past experiences. So much so that we wallow in self-pity, expect little of ourselves, or lash out at anyone and everyone who “crosses us”. When we fall into the victim category it is extremely important to develop the tools to process your emotions. When this happens it will allow you to work from victim to victorious.
Please remember that forgiveness is a process of healing. How will you begin your healing process of forgiveness?
If you are someone who struggles with forgiveness, and no longer want to avoid your emotional pain there is help. Reach out to Hope Avenue Counseling Services. There is someone who will help you develop the tools to effectively manage your emotions.
Call or email
acarson@hopeavenuecounseling.com
One of the most loosely used terms has certainly been “mindfulness”. You hear the concept of mindfulness mentioned across many different sectors of life, from buddhist monks to business and thought leaders. Mindfulness has definitely gained a lot of attention as of recent years, and for good reason. It’s recent popularity is largely due to […]
One of the most loosely used terms has certainly been “mindfulness”. You hear the concept of mindfulness mentioned across many different sectors of life, from buddhist monks to business and thought leaders. Mindfulness has definitely gained a lot of attention as of recent years, and for good reason.
It’s recent popularity is largely due to the potential benefits that mindfulness provides across many areas within a person’s life. Benefits in areas like dealing with stress and overwhelm to alleviating symptoms of depression and trauma. Whatever the issue, mindfulness teaches us to have a better relationship with ourselves and the world around us.
The moment you begin to comprehend the concept of mindfulness is the moment your life begins to change. If you are new to hearing the term of mindfulness, I’m sure by now you might be wondering what is this mindfulness thing I speak of?
Mindfulness is a state of non judgemental awareness of what’s happening in the present moment. The goal is to have a heightened awareness of the current moment, being fully engaged in whatever is happening in the now. Most people are busy focusing their attention on the past or the future, missing whatever may be unfolding right in front of them. “When we focus on the past that is depression. When we focus on the future that is anxiety. The power is in our ability to be strongly rooted in the now.” During a state of mindfulness you will begin to notice your thoughts, feelings, and physical sensations as they happen. The goal is to merely become aware of the thoughts, feelings, and sensations; not to change or label them.
There are two central components to in mindfulness, awareness and acceptance. Mindfulness is a synonym for consciousness, which is your ability to be aware or focus. Awareness is vital in mindfulness; awareness of what is happening in any given moment. During a state of mindfulness you will notice your thoughts, feelings, and sensations as they happen. The goal isn’t to clear your mind, the goal is to become aware of your thoughts rather than getting lost in your thoughts.
The other component to mindfulness is acceptance. In mindfulness, acceptance is used as a barrier of non judgemental energy. It acts as a filter to accept your thoughts, feelings, and physical sensations without labeling them. For example, if you notice a feeling of worry, simply state to yourself. “I notice that I’m feeling worried.” There’s no need to judge or change the feeling.
How can mindfulness help me? That is a great question. There are many people who lack awareness of what needs changing in their lives. Mindfulness is the tool that allows you to identify the problem. Think of it like a flashlight; it can be used as a guide to shine the light onto your patterns and routines, both healthy and unhealthy. Identifying the problem is just the start, mindfulness will also help to manage the problem by first managing your emotions. In order to manage the things going on in your external world, you must first be able to manage your internal world.
If you are someone who is struggling emotionally, and no longer want to avoid your emotional pain there is help. Reach out to Hope Avenue Counseling Services there is someone who will help you develop the tools to effectively manage your emotions.
Call or email
(909)295-5295
acarson@hopeavenuecounseling.com
Recently, I was having a discussion and the topic of anxiety came up. The context of the conversation surrounded around anxiety and loneliness. The conversation went back and forth from reasons people feel anxious, to how most people are so anxious they end up becoming lonely. However, before we dive deeper into the details from […]
Recently, I was having a discussion and the topic of anxiety came up. The context of the conversation surrounded around anxiety and loneliness. The conversation went back and forth from reasons people feel anxious, to how most people are so anxious they end up becoming lonely. However, before we dive deeper into the details from this conversation allow me to establish an understanding of what anxiety is and what it feels like.
Have you ever felt an emotion that carried a strong tension with it? Such as a strong feeling of worries or intrusive thoughts that you couldn’t help but feel tormented by? Have you ever experienced physical changes like heart pounding, sweating, or headaches during an anxiety episode? Whatever the case, according to the Anxiety and Depression Association of America you may be one of the 40 million American adults who suffer from some form of anxiety disorder.
When it comes to anxiety one of the key components that is often overlooked is loneliness. According to a Cigna Health study nearly 50% of all Americans report sometimes or always feeling alone. Loneliness can often be at the center of someone who is struggling with anxiety. What is ironic, even though a person may experience such intense feelings of emptiness, often times they are not alone in their external environment. Many times family and friends are within their immediate environment, providing moments of distraction from the emptiness; despite the desire to connect, feelings of worry and disconnection conquer most moments.
It may seem crazy to think that a person can have family and friends around them, yet feel alone or abandoned. Excessive worry coupled with loneliness causes exactly that; a person to feel empty, alone, and abandoned. When someone is in this state of mind it makes it difficult for them to connect with other individuals, even though there is a strong desire for human contact.
There are many contributing factors for challenges with anxiety; this can show up as difficulty concentrating, experienced restlessness, and racing or unwanted thoughts. These are just a few of the symptoms that someone may experience. Each person may have a slight difference in expression, however, one thing that is central is the belief that if the problem were relieved then comfort would be received. If you’re like me you might be asking yourself, I wonder what this looks like in real life?
A typical situation involves a person struggling emotionally with an issue like intrusive thoughts; thoughts that are laced with content like… I always (blank)… or if only (blank) were different I would… These types of thoughts hijack a person’s mood, making them irritable, easily frustrated, and snappy, which can lead to more anxiety.
If you are someone who struggles with anxiety, here are a few questions to ask yourself to begin unhooking yourself from being emotionally hijacked.
If there were a way to magically take away anxiety from the world and allow those affected to reclaim their lives. I’m sure a lot of people would be relieved, however, that is not the world we live in today. In today’s world many of us are struggling with some form of anxiety. One of the chief reasons for the challenge is people are making projections into the future.
There are so many of us struggling with things that have not yet happened; we worry excessively about the future, what it entails, and the future problems that will arise. When we make these projections into the future, it takes us out of the current moment and projects future problems into your current circumstance. The present moment is already challenging enough. If we could learn to pay attention to our emotions in the moment, and effectively address whatever is there we’d have an easier time at managing our anxiety.
There are many tools that help with alleviating anxiety and loneliness. One of my top suggestions would be to learn effective coping skills like physical exercise, mindfulness, and relaxation exercises. Roughly one fifth of all Americans are dealing with some form of anxiety, however, many of us do not possess the tools to effectively manage it. Below are a few tools that I use with my clients to help orient them to the present moment. All the while developing the tools necessary to manage each decision with a conscious approach.
White space is a term that I don’t remember where I acquired its name, but I consistently use it and reference it. White space is the point between stimulus and response. Basically it is the point between something happening and the response time, the response time would be considered white space. The more white space you create the better your response to the situation. Here is an example. There are two people driving in separate cars on the freeway. In car number one the person is driving a sports car and soaring at speeds above 90 miles per hour. In car number two the person is driving in a minivan at a cruising speed of 70 miles per hour.
Both individuals have their cell phones on their lap and receive a text message at the same time. What they don’t realize is that they’re approaching a traffic jam. Each person looks down at their phones, by the time they look up they are forced to quickly react to oncoming traffic. The time between looking up from the phone and reacting to the traffic is considered white space. The person with more white space will have more options as it pertains to responding to the traffic jam. As we play out the scenario from above, the person driving the minivan would have more white space than the person driving in the sports car.
The goal of this example is to recognize that we can all benefit from utilizing white space. There are many times our emotions get the best of us. Taking time to think about the situation, or process the information prior to reacting will greatly increase your chances of a successful interaction.
Mindfulness is a very effective tool in managing anxiety and loneliness. The goal of mindfulness is to have a heightened awareness of the current moment; being fully engaged in whatever is happening in the Now. There are many people who lack awareness of what needs changing in their lives. Mindfulness is the tool that allows you to identify the problem. Identifying the problem is just the start, mindfulness will also help to manage the problem by first regulating your emotions. In order to handle the things going on in your external world, you must first be able to manage your internal world.
We do not have to continue struggling with loneliness or anxiety alone there is help. Tools can be learned to manage difficult emotions and stressful situations that arise. Remember when we make projections into the future it causes anxiety, because at the root of the anxiety is a desire for control. We don’t always have control of our future, but we do have control of our present moment. Learning to manage the present moment will allow us to manage our future experiences.
If you or someone you know is tired of struggling with anxiety and wants to regain living a vibrant life, filled with purpose and calmness. Please, reach out to us at Hope Avenue Counseling Services we’d love to help guide you in your transformation.
Emotionally Hijacked Just the other day I saw someone on the freeway get extremely pissed off because he was cut off by another driver. As an observer from outside the situation you could see the man get filled with anger in an instant. You could see him yelling something as he provided the other driver […]
Just the other day I saw someone on the freeway get extremely pissed off because he was cut off by another driver. As an observer from outside the situation you could see the man get filled with anger in an instant. You could see him yelling something as he provided the other driver a middle finger as he passed.
This guy was extremely upset. In that very moment he lost track of what was most important. “I remember thinking to myself, this dude is super pissed off. He must have been really emotionally triggered by that situation. This happens to us all the time. Something will happen and we have an extreme emotional response.
Simply put, a trigger is an activation mechanism. When someone becomes triggered, they are being emotionally activated. Have you ever gotten super pissed instantaneously, by something someone said or did? Hypothetically speaking, let’s say that you’re passionate and dedicated poet, who identifies as being a good writer. If someone were to criticize this person’s work and it caused an extreme emotional response. The feeling that arose is due to being emotionally triggered.
5 Types of Triggers
There are many things that set us off or cause very strong emotional response within us, however, I will provide 5 simple ways in which we are triggered. Just think of our five senses: hearing, smelling, taste, touch, and sight. Each of our 5 senses can cause an activation of emotions.
Hear: You can hear something familiar and be emotionally activated. Good example, listening to music; the music can activate/trigger past or present feelings. What you hear can remind you of a difficult time or remind you of a time in which you overcame an obstacle.
Smell: For example, let’s say there is an individual who was physically violated by a person with a distinct scent. It is safe to say that the person whom was violated will probably never forget that scent; the scent alone can trigger the past memories of abuse and the accompanying emotions.
Taste: For taste I have a personal example. There is a dish that my mother would make when I was a child, it triggers me to this day. In the past, whenever I would smell or taste this dish it would trigger a time in my life in which I felt helpless and afraid. The smell and taste of the dish reminded me of how powerless I felt, how weak I was, and how there were many things out of my control. It reminds me of a difficult time in my childhood. Trigger!
Sight: Have you ever watched something on television or see something in your personal life that acts as a trigger when you see it? Here is a subtle example. I have a friend who avoids a particular movie because it triggers memories of a painful childhood. Just the sight alone of this film sends this person into a tailspin. It triggers them every time.
Here’s another example, have you ever looked at something that has triggered you? The answer is probably yes. Think of looking at an old picture of yourself or someone else. Once you view that picture it can trigger an array of emotions.
Touch: This is one of the most frequently recognized triggers. Think of a PTSD veteran who is hypervigilant (an edgy person on high alert for detecting a threat). This person might respond differently to someone putting a hand on their shoulder than someone who doesn’t have PTSD. For the PTSD veteran, a hand on the shoulder can trigger treat and danger.
It is extremely important that we become aware of our triggers and where they originate. Only then can we combat these triggers with effective processing and coping skills. Take some time to explore what is going on below the surface. This is how it looks; if your emotional response and behavior doesn’t fit the facts (detecting threat when no cause for it) there may be something more going on below the surface.
Perhaps it’s time to ask yourself a few subtle questions. Why am I so bothered? How does this situation remind me of my past? What is the emotion I feel at this moment? As you begin to ask yourself these subtle questions, you allow yourself to separate from the problem and begin working toward the solution.