We’ve all been there…
Lost in a downward spiral of negative thinking. It’s a self-defeating cycle fueled by doubt and anxiety. It continues to build and gain momentum like a snowball down a hill taking out everything in its path.
These feelings are only intensified for those who suffer from depression and anxiety. Negative thinking can easily feel like quicksand if left unmanaged.
The good news is you can stop negative thinking in its tracks and move forward in positivity. Here are a few things to keep in mind…
One of the best ways to stop negative thinking is to refocus your energy on the current moment. Stop and be present. The next time you feel yourself spiraling into negativity, remember to shift your thinking to the here and now.
Mindfulness techniques work to help keep you present and focused on the current moment. There are several mindfulness practices you can use to stop anxious thoughts from flooding in. Focus on your breathing. Let go of all the “what-ifs” and negative self-talk.
Tune Into Your Thoughts
You are not your thoughts.
When your thoughts are negative, they can make you feel sad, angry, and confused. Remember, thoughts are never the real you! Let your thoughts come…process them…and let them go.
As you process your thoughts, think about why you might be feeling a certain way. Many times, there’s an underlying cause to your negativity that you can work out on a deeper level. Don’t be afraid to reach out for support!
Set Healthy Boundaries
Setting healthy boundaries in all areas of your life can help you thrive! Boundaries are important in relationships with others and with ourselves. Avoid feeling overwhelmed by learning when (and how) to say “no”. Also, don’t fall victim to the comparison trap social media sometimes presents.
When you feel your thoughts spiraling negatively, take a step back.
Stop and listen—ask yourself why they are happening.
Once you do, set some boundaries that will prevent a downward spiral of negativity in the future.
Everyone experiences negative thoughts from time to time but it’s important no to let them spiral and ruin your entire day. We’re here to help you to gain control over your thoughts and feelings. Give our office a call today!
The health and safety of our clients and therapists is our priority and utmost concern.
As we continue to see a spread of COVID-19 throughout the United States, and in our local communities, we are closely monitoring the recommendations of the CDC and our local and state health departments and are following all guidelines provided by these organizations.
Currently, we have no plans of closing our offices or canceling sessions. The local County Health Department is encouraging citizens to continue with daily life while taking precautions such as increased handwashing and staying home if you aren’t feeling well.
Social distancing has been encouraged to minimize the spread of the virus, however, because we are a small group, we do not have large events or crowds and we see our clients one-on-one, closing the practice does not seem warranted at this time. If the CDC or WHO provides different guidance at any time then we will make changes as needed.
Some precautions that are part of our normal operations to reduce the spread of any virus, and that we will continue to take include: daily cleaning of our therapy rooms and waiting rooms, availability of hand sanitizer throughout the practice, and encouraging clients to do telehealth from home if they are sick.
Some additional measures we are putting in place include:
While we’ve always cleaned throughout the day, we’ve now introduced increased awareness and commitment to actively cleaning throughout the day. In addition, we have a routine schedule for deep cleaning, wiping down surfaces and disinfecting common areas.
We use CDC-approved products for cleaning that have been recommended by the CDC as being effective against COVID-19.
Limiting Community Contact
Though we love our clients, therapists are now required to wash hands between sessions and refrain from common physical contact with clients (handshakes, hugs etc.)
We also are encouraging clients to come right at their appointment time if they would like to minimize contact with others in the waiting room.
Making Telehealth Services Available
We would also like to offer telehealth services to any client that feels uncomfortable meeting in the office or is deemed high-risk or someone in their family is at high risk of contracting the Coronavirus.
Please talk with your therapist about scheduling your sessions using telehealth until you feel comfortable coming back into the office for sessions.
Please remember that if you or anyone in your family has any symptoms of illness (fever, cough, vomiting) to stay home and do telehealth appointments (if you’re able to do so) until everyone has been symptom-free for 24 hours.
We understand that this virus is concerning and may cause increased anxiety for a lot of people.
We are here to help and want to ensure our clients that we will continue to meet with them in the best way possible while making sure that they receive the appropriate level of care.
We are closely monitoring the situation and adjusting to any new developments. We will communicate any changes through our website, email and social media channels.
Jamie Criswell, LMFT
Where do you feel close to God?
Its so important to feel connected regardless of your current circumstances. Lets look at some local places to feel close to God.
Immersing yourself in nature and experiencing Gods creation is a great way to feel connected to God. Going for a hike at William B. Umstead State Park, watching birds, looking up at the trees, and tent camping under the stars reminds us of how small we are in His infinite and beautiful creation.
Rent a kayak at Lake Johnson Nature Park and listen for His voice in the stillness. 11 The LORD said, Go out and stand on the mountain in the presence of the LORD, for the LORD is about to pass by. Then a great and powerful wind tore the mountains apart and shattered the rocks before the LORD, but the LORD was not in the wind. After the wind there was an earthquake, but the LORD was not in the earthquake. 12 After the earthquake came a fire, but the LORD was not in the fire. And after the fire came a gentle whisper. 13 When Elijah heard it, he pulled his cloak over his face and went out and stood at the mouth of the cave. Then a voice said to him, What are you doing here, Elijah? 1 Kings 19: 11-13.
We are stronger in community with others. Some feel closer to God through worship, through hearing scripture, through prayer, or through engaging in small group communities with other believers. There are so many wonderful churches in Raleigh and the surrounding area. Some options are Church on Morgan, Elevation Church, Journey Church, and Grace Community Church just to name a few.
Do some research to see what churches are in your area to connect with others to encourage your faith. 24 And let us consider how we may spur one another on toward love and good deeds, 25 not giving up meeting together, as some are in the habit of doing, but encouraging one anotherand all the more as you see the Day approaching. Hebrews 10: 24-25.
Right where you are
Feeling close to God can start simply by creating a safe and comfortable space where you are right now. It could be at home or work. It could be in the mornings or during your lunch break with coworkers. Opening your Bible and connecting with scripture and prayer can be the first step. Connecting with a devotional app such as YouVersion is a wonderful way to connect scripture with guided reading and reflection. You can start by reading devotionals alone or with a friend.
If church itself seems like a big step or you have had past negative church experiences, start first with reading a devotional with someone you trust. We are designed to be together so dont walk alone in your faith. 20 For where two or three gather in my name, there am I with them. Matthew 18:20.
If you are going through a challenging life season right now, check out Hope When it Hurts which is a guided womens devotional for coping with suffering and difficult times. Also, connect with us at FFT to help guide you and help you reconnect with your faith. Let us walk with you.