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“Doing The Best I Can”: A Healthy Reframe for Overwhelm and Negativity

When life feels complicated, and challenges seem insurmountable, it’s easy to fall into negative thinking and self-criticism patterns. However, adopting the “Doing The Best I Can” mindset can be a powerful reframe to combat these feelings and foster self-compassion. Here’s how this simple phrase can transform your perspective:

Acknowledging Your Efforts

“Doing The Best I Can” recognizes that you’re putting forth effort, even when outcomes aren’t perfect. This acknowledgment is crucial because:

  1. It shifts focus from results to process
  2. It validates your struggles and challenges
  3. It reminds you that perfection isn’t the goal

Embracing Imperfection

This reframe helps you accept that perfection is unattainable. Instead of berating yourself for falling short of impossible standards, you can:

  • Recognize that everyone has limitations
  • Appreciate progress, no matter how small
  • View mistakes as opportunities for growth

Cultivating Self-Compassion

By telling yourself you’re doing your best, you’re practicing self-compassion. This approach:

  • Reduces self-criticism and negative self-talk
  • Increases resilience in the face of setbacks
  • Improves overall mental well-being

Recognizing Context

“Doing The Best I Can” takes into account your current circumstances. It acknowledges that:

  • Your best may vary from day to day
  • External factors can impact your capabilities
  • You’re working with the resources available to you

Promoting Growth Mindset

This reframe encourages a growth mindset by:

  • Focusing on effort rather than innate ability
  • Viewing challenges as opportunities to learn and improve
  • Encouraging persistence in the face of difficulties

Practical Application

To incorporate this reframe into your daily life:

  1. Notice negative self-talk and consciously replace it with “I’m doing the best I can.”
  2. Reflect on your efforts at the end of each day, acknowledging your hard work.
  3. Practice self-compassion exercises when feeling overwhelmed
  4. Share this perspective with others to create a supportive environment

Remember, “Doing The Best I Can” doesn’t mean settling for less or making excuses. Instead, it’s about recognizing your efforts, accepting your limitations, and maintaining a compassionate attitude toward yourself as you navigate life’s complexities.

By adopting this reframe, you can reduce feelings of overwhelm, combat negative thinking, and approach challenges with a more balanced and kind perspective. It’s a simple yet powerful tool for fostering resilience and maintaining emotional well-being in life’s inevitable ups and downs.

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Stop Second-Guessing Yourself: Build Confidence and Make Better Decisions

Second-guessing oneself is a common experience that can lead to indecision, anxiety, and a lack of confidence. For many people, the constant cycle of doubting their choices and actions can be a significant challenge. However, there are ways to overcome this habit and build the confidence needed to make decisions with conviction.

Step 1: Recognize the Pattern:

The first step in overcoming second-guessing is to recognize the pattern. Pay attention to when and why you tend to doubt yourself. Is it in social situations, at work, or when making personal decisions? Understanding the triggers for your second-guessing can help you address the issue more effectively.

Step 2: Challenge Negative Thoughts:

Once you identify the pattern, work on challenging the negative thoughts that lead to second-guessing. Instead of assuming the worst or doubting your abilities, consciously replace negative thoughts with more positive and realistic ones. For example, if you catch yourself thinking “I can’t do this,” reframe it to “I have the skills and knowledge to tackle this.”

Step 3: Practice Self-Compassion:

It’s important to be kind to yourself when facing the challenges of second-guessing. Practice self-compassion by acknowledging that it’s okay to make mistakes and that everyone experiences moments of doubt. Treat yourself with the same understanding and encouragement that you would offer to a friend in a similar situation.

Step 4: Seek Support and Feedback:

Don’t be afraid to seek support and feedback from trusted friends, family members, or colleagues. Sharing your thoughts and concerns with others can provide a different perspective and help you gain clarity. Constructive feedback can also reinforce your confidence in making decisions.

Step 5: Take Action and Embrace Mistakes:

Overcoming second-guessing often involves taking action despite the uncertainty. Embrace the possibility of making mistakes and recognize that they are valuable learning opportunities. By taking decisive action, you can build confidence in your ability to handle challenges and make informed choices.

Step 6: Celebrate Achievements and Progress:

As you work on overcoming second-guessing, celebrate your achievements and progress along the way. Recognize and acknowledge the times when you make decisions without hesitation or doubt. By acknowledging your growth, you reinforce positive behaviors and build confidence in your decision-making abilities.

Overcoming the habit of second-guessing oneself is a gradual process that requires self-confidence, and a willingness to take action. By recognizing the pattern, challenging negative thoughts, seeking support, and embracing mistakes, individuals can gradually build the confidence needed to make decisions with conviction. Through consistent practice and perseverance, it is possible to break free from the cycle of second-guessing and approach life’s challenges with greater confidence and clarity.

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Breaking Free From Media-Induced Anxiety

In today’s world, we are constantly bombarded with news and information, much of which can be frightening and anxiety-inducing. This constant exposure to negative news can result in a condition known as “media-induced trauma.” Media-induced trauma is a term used to describe the psychological distress that can result from exposure to repeated traumatic news events.

The human brain is wired to respond to threats, and exposure to repeated negative news can activate the fear center of the brain, leading to feelings of anxiety and fear. This is especially true when the news is about threats to personal safety or threats to one’s sense of security.

For example, during the COVID-19 pandemic, many people were glued to their screens, constantly checking for updates on the number of cases, deaths, and vaccine availability. This constant exposure to negative news about the pandemic can lead to feelings of anxiety, fear, and helplessness.

In addition to the fear center of the brain, exposure to negative news can also activate the amygdala, which is responsible for processing emotions. This can lead to a negative spiral of emotions, as the constant exposure to negative news can reinforce feelings of anxiety and fear.

So, what can you do to deal with the fear and anxiety that comes from constantly watching news and fearing the worst? Here are some quick tips to help right away:

  1. Limit your exposure to news: While it’s important to stay informed, it’s also important to set limits on your exposure to news. This can mean setting specific times of the day to check for updates, or limiting your exposure to specific news sources.
  2. Focus on positive news: While negative news can be overwhelming, there is also positive news out there. Make an effort to seek out positive news stories and focus on the good things that are happening in the world.
  3. Practice self-care: Engage in activities that help you to relax and reduce stress. This can include exercise, meditation, or spending time in nature.
  4. Seek professional help: If you are experiencing significant anxiety or fear as a result of your exposure to negative news, it may be helpful to seek professional help. A mental health professional can provide support and help you to develop coping strategies to manage your anxiety.

There are several approaches that a mental health professional could use to help someone who is struggling with media-induced trauma or anxiety caused by constantly watching negative news. Some of these approaches may include:

  1. Cognitive Behavioral Therapy (CBT): This type of therapy focuses on identifying and changing negative thought patterns and behaviors. A mental health professional might help a person with media-induced trauma identify thought patterns that contribute to their anxiety and help them to develop more positive ways of thinking.
  2. Exposure therapy: This type of therapy involves gradually exposing a person to the object or situation that triggers their anxiety. In the case of media-induced trauma, a therapist might work with a person to gradually expose them to news stories or images that trigger their anxiety, helping them to build up a tolerance and reduce their fear response.
  3. Mindfulness-based therapies: These therapies focus on teaching individuals to be more present in the moment and to accept their thoughts and feelings without judgment. A mental health professional might use mindfulness-based techniques to help a person with media-induced trauma to be more present and grounded, reducing their anxiety.
  4. Relaxation techniques: A mental health professional might teach a person relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery to help them manage their anxiety and reduce their fear response.
  5. Supportive counseling: A mental health professional can provide a supportive, non-judgmental space for a person to talk about their fears and concerns. This can be especially helpful for individuals who feel overwhelmed or isolated by their anxiety.

Incorporating your faith to find comfort and hope:

A faith-based approach to help someone with media-induced trauma involves incorporating religious beliefs and practices into the therapeutic process. It includes encouraging prayer, using scriptural counseling, practicing mindfulness meditation, promoting forgiveness and gratitude, and referring the person to pastoral counseling. By connecting the person with their faith community and helping them find comfort, peace, and hope through their religious beliefs, this approach can be a powerful tool to manage media-induced trauma and anxingkin

A faith-based approach to help someone with media-induced trauma involves incorporating religious beliefs and practices into the therapeutic process. It includes encouraging prayer, using scriptural counseling, practicing mindfulness meditation, promoting forgiveness and gratitude, and referring the person to pastoral counseling. By connecting the person with their faith community and helping them find comfort, peace, and hope through their religious beliefs, this approach can be a powerful tool to manage media-induced trauma and anxiety.

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Anxiety should be our primary focus for the New Year

Anxiety is a common and often debilitating mental health condition that affects millions of people around the world. It is characterized by feelings of worry, unease, and fear and can manifest in a variety of physical symptoms such as increased heart rate, difficulty breathing, and muscle tension. While anxiety is something that many experiences at some point in their lives, it can become a chronic problem that interferes with daily functioning and overall well-being.

Given the significant impact of anxiety on individuals and society, we must make it a priority to address this issue in the coming year. In this blog post, we will explore why anxiety should be our primary focus in 2023 and what we can do to support those struggling with this condition.

One of the main reasons anxiety should be a focus in 2023 is that it is highly prevalent. According to the World Health Organization (WHO), anxiety disorders are among the most common mental health conditions globally, affecting an estimated 264 million people. One in every 13 people is likely to experience anxiety at some point.

Anxiety can have a major impact on a person’s quality of life. It can interfere with work, relationships, and daily activities and lead to other mental health issues, such as depression. Anxiety can also have physical consequences, such as an increased risk of heart disease and other health problems.

Another reason anxiety should be a focus in 2023 is that it is often overlooked or misunderstood. Despite its prevalence, anxiety is often stigmatized and not taken as seriously as other mental health conditions. This can make it difficult for people to seek help or even recognize that they have a problem.

There is also a lack of awareness about the various forms of anxiety and the different ways it can manifest. For example, generalized anxiety disorder (GAD) is characterized by excessive and persistent worry about various topics, while social anxiety disorder is marked by extreme fear of social situations. Understanding the different types of anxiety can help us better identify and support those struggling with this condition.

So what can we do to make anxiety a focus in 2023 and support those dealing with this condition? Here are a few suggestions:

  • Increase awareness and understanding of anxiety: One of the first steps to addressing anxiety is to increase awareness and understanding of the condition. This can involve educating the public about the different forms of anxiety, the signs and symptoms, and the available treatments. It can also involve debunking myths and stereotypes about anxiety and promoting a more compassionate and understanding approach to struggling people.
  • Expand access to treatment: Another important step is ensuring that those struggling with anxiety have access to effective treatment. This can involve making therapy and medications more readily available and affordable and increasing the number of trained mental health professionals. It can also involve supporting alternative treatments such as mindfulness and meditation, which can be effective for some people.
  • Create supportive environments: We can also create more supportive environments for those with anxiety. This can involve providing accommodations in the workplace, such as flexible scheduling or the option to work from home. It can also involve creating safe and supportive spaces in schools, universities, and other community settings.
  • Promote self-care: Finally, it is important to encourage self-care and stress management techniques to help individuals better manage their anxiety. This can involve educating people about healthy habits such as exercise, sleep, and nutrition, as well as techniques such as relaxation and mindfulness.

In conclusion, Anxiety is a growing problem for children and adults. It can be an invisible illness overlooked by society, leading to fear and anxiety in those suffering from it. The good news is that anxiety can be managed, and we can work together to bring change so that more people can recover from it.

Let Ron Huxley help you deal with anxiety by scheduling a session today!

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10 Ways to Manage Your Panic Attacks

“In my experience, the words “now just calm down” almost inevitably have the opposite effect on the person you are speaking to.” – Elyn Saks

A panic attack is a sudden and intense feeling of fear or anxiety that can be overwhelming and debilitating. It is often accompanied by physical symptoms such as rapid heartbeat, difficulty breathing, dizziness, sweating, trembling, and a feeling of impending doom. Some people may also experience chest pain, nausea, and a fear of losing control or going crazy.

During a panic attack, the body’s fight or flight response is activated, even though there is no real danger. This response causes the physical symptoms of a panic attack and a heightened state of alertness and arousal.

Many things trigger panic attacks, social events, public speaking, conflict with family or coworkers, and situations reminiscent of past traumas. Sometimes, an accumulation of stress builds up over time and then pops up unexpectedly in a panic. 

Most people believe they have a heart attack when experiencing a panic attack. They often go to the emergency room or their doctor for a checkup. When the doctor cannot find anything physically wrong with them, they suggest that the individual might have had a panic attack and recommend talking to a mental health professional. 

Family and friends feel helpless around individuals who struggle with panic attacks. They can suggest useless advice or tell them to “calm down,” which never works. 

Mental health professionals might offer several strategies to cope with a panic attack:

  1. Focus on your breathing: Take slow, deep breaths through your nose and out through your mouth. This can help to calm your body and mind.
  2. Use positive self-talk: Remind yourself that you are safe and that the panic attack will pass.
  3. Find a peaceful place to relax: Find a quiet place where you can sit or lie down and relax.
  4. Use relaxation techniques: Try progressive muscle relaxation, visualization, or mindfulness meditation to help you relax.
  5. Find a focus object: Redirect your attention to something in clear sight and consciously notice all the details about that object, engaging all of your senses if possible.
  6. Picture a safe place, face, or space: Visualizing a place or location that holds a positive memory can be helpful to calm the nervous system. Additionally, you can picture someone safe or an activity that gives you joy. 
  7. Engage in light exercise: Taking a walk, stretching, or playing an outdoor game with someone can alleviate the stressful energy in your body.
  8. Use a mantra or affirmation: A positive statement, verse, song, or quote can redirect fear or worry about your condition and reset negative thoughts. 
  9. Change your life situation: If panic results from stress, consider distancing yourself from people, changing jobs, setting boundaries, or reorganizing living situations for your future health.
  10. Reach out to someone: Talk to a friend or loved one, or consider seeking support from a mental health professional.

The best time to deal with a panic attack is before you have a panic attack. Trying to deal with one in the middle is highly challenging to control. A daily practice of calming, affirming prayer and meditation, healthier living, and new perspectives can strengthen the body’s defenses, so the panic never comes up again. 

Panic attacks can be very distressing and may interfere with daily activities. It is essential to seek help from a mental health professional if you are experiencing panic attacks, as they can be treated effectively with therapy and medication. Consult Ron Huxley today if you are struggling with panic attacks and want help. 

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Breaking out of Negative Thoughts and Rumination

Do you ever feel like your mind is racing or your thoughts are stuck in a loop? You might be experiencing what’s called negative thinking or rumination. People who engage in this tend to overthink things, strive for perfection, look at the downside of events and miss the good stuff that happened to them.

Coping with negative thoughts and rumination can be a challenge. But it’s not impossible to overcome, and it’s not something you have to live with forever.

The good news is that you can learn ways to cope with negative thinking and rumination without using medications. Here are some things that might help:

1) Practice mindfulness meditation. This involves focusing on the present moment without judgment, especially when you have negative or repetitive thoughts. You can try this by focusing on your breath, listening to music or nature sounds (like rain or waves), or simply sitting quietly in silence and noticing what’s happening around you (or inside yourself).

2) If you are spiritual, pray! Prayer is a powerful weapon against depression and anxiety. It can be hard to pray when you are overwhelmed by negative thoughts, but if you commit yourself to prayer as a daily routine, it will help keep your mind focused on what matters most.

3) Get some exercise. Exercise releases endorphins into the brain, making us feel better about ourselves and more optimistic about our lives. So if you’ve been feeling down lately, try getting out for a run instead of staying cooped up inside all day!

4) Eat healthy foods! Eating well helps regulate hormones in our bodies that are responsible for mood swings (like serotonin). So if you’re feeling down, try eating something like strawberries or almonds—they contain nutrients that promote happiness and contentment. Ever heard the expression: “Your mental health is at the end of your fork”? It’s true.

5) Try writing down your feelings instead of keeping them bottled up inside where no one else can see them except for yourself (and even then, only if you want to share them with others. Grammer and punctuation aren’t necessary. The point is to let that negative go.

6) Identify the areas where you were hurt or traumatized. Destructive thought patterns can result from betrayal, abandonment, unfair actions, and traumatic events. We can internalize external actions and believe we are the problem or too broken, leaving us in a vicious loop of negative thoughts and feelings.

7) Work with a professional therapist specializing in trauma-informed practices and Cognitive Behavior Therapy. Together, you can get to the unhealthy core beliefs causing so much pain and suffering and find alternative perspectives on your life.

Negative thinking and rumination are exhausting. It ruins your sleep, and it interferes with your day. If you want help finding a way out of this destructive pattern, contact Ron Huxley and set up an appointment to start feeling good immediately! Click here now…