Understanding Gaslighting: Recognizing and Overcoming Emotional Manipulation
Gaslighting is a term that has gained significant attention in recent years, particularly in discussions about emotional abuse and mental health. It describes a form of psychological manipulation where one person seeks to make another doubt their perceptions, memories, or reality. Understanding gaslighting is crucial for recognizing unhealthy relationships and preserving mental well-being.
What is Gaslighting?
The term "gaslighting" originates from the 1944 film Gaslight, in which a husband manipulates his wife into questioning her sanity by dimming the gas lights in their home and denying it when she notices. This tactic can occur in various relationships, including romantic partnerships, friendships, family dynamics, and even in the workplace.
Gaslighting often involves the following behaviors:
Denying Events: The gaslighter may deny that certain events took place or manipulate facts to make the victim question their memory.
Misleading Information: They may provide false information or twist the truth to confuse the victim.
Projecting Blame: The gaslighter often blames the victim for their own actions or feelings, creating a cycle of doubt and guilt.
Isolation: Gaslighters may try to isolate their victims from friends and family, further deepening the victim's dependence on them for validation.
Recognizing the Signs of Gaslighting
Recognizing gaslighting is essential for anyone who suspects they may be a victim. Here are some common signs:
Constant Self-Doubt: You frequently question your own perceptions, memories, or feelings, wondering if you’re overreacting or being too sensitive.
Feeling Confused: You often feel confused or disoriented in the relationship, struggling to distinguish between reality and what the gaslighter presents.
Apologizing Excessively: You find yourself apologizing often, even when you haven't done anything wrong, as a means to avoid conflict.
Loss of Confidence: You notice a decline in your self-esteem and confidence, feeling like you can’t trust your own judgment.
Feeling Isolated: You feel cut off from friends or family, leading to increased dependence on the gaslighter for emotional support.
The Impact of Gaslighting
The effects of gaslighting can be profound and long-lasting. Victims may experience:
Anxiety and Depression: The constant doubt and confusion can lead to feelings of anxiety, depression, and hopelessness.
Emotional Instability: Emotional swings may become more pronounced as the victim struggles to navigate their feelings.
Difficulty in Relationships: Trust issues can develop, making it challenging to form healthy relationships in the future.
Identity Crisis: Prolonged gaslighting can lead to a crisis of identity, where the victim questions who they are outside the influence of the gaslighter.
Overcoming Gaslighting
Recovering from gaslighting is a journey that requires patience and support. Here are steps to help navigate the healing process:
Acknowledge the Reality: Recognizing that you are being gaslit is the first and most crucial step in reclaiming your reality.
Seek Support: Reach out to trusted friends, family, or mental health professionals who can provide validation and support. Sharing your experiences can help you feel less isolated.
Document Your Experiences: Keeping a journal of events, conversations, and feelings can help clarify your reality and reinforce your memories.
Establish Boundaries: If possible, set clear boundaries with the gaslighter. This may involve limiting contact or seeking distance from the person.
Focus on Self-Care: Engage in activities that promote your well-being, such as exercise, hobbies, or mindfulness practices. Prioritizing self-care can help rebuild your confidence.
Consider Professional Help: Therapy can be a valuable resource for processing your experiences and developing coping strategies. A mental health professional can guide you through the healing process.
Conclusion
Gaslighting is a harmful form of emotional manipulation that can have lasting effects on mental health and self-esteem. By understanding the signs and impacts of gaslighting, individuals can better protect themselves and begin the healing process. Remember, it’s essential to trust your perceptions and seek support when needed. You deserve to live in a reality where you feel safe, respected, and validated.
Managing Stress from Anxiety: Practical Strategies for a Calmer Mind.
In today’s fast-paced world, anxiety is a common experience that can lead to significant stress. Whether triggered by work pressures, personal challenges, or broader societal issues, managing anxiety is essential for maintaining overall well-being. Here are some practical strategies to help manage stress stemming from anxiety.
1. Understand Your Triggers
The first step in managing anxiety is identifying what triggers your stress. Keep a journal to note when you feel anxious and the circumstances surrounding these feelings. Understanding your triggers can help you anticipate anxiety and develop coping strategies.
2. Practice Mindfulness and Meditation
Mindfulness involves focusing on the present moment without judgment. Techniques such as meditation, deep breathing exercises, and yoga can help ground you and reduce anxiety levels. Even a few minutes of mindfulness practice each day can lead to significant improvements in your stress levels.
3. Establish a Routine
Creating a structured daily routine can provide a sense of control and predictability, which is crucial for managing anxiety. Include time for work, relaxation, and self-care in your daily schedule. Stick to regular sleep patterns, meal times, and exercise routines to promote stability in your life.
4. Engage in Physical Activity
Exercise is a powerful stress reliever. Physical activity increases the production of endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s a brisk walk, a workout class, or even dancing, find an activity you enjoy.
5. Connect with Others
Social support is vital for managing stress. Reach out to friends or family members when you’re feeling anxious. Sharing your feelings can help lighten the emotional load. Consider joining a support group where you can connect with others who understand what you’re going through.
6. Limit Caffeine and Sugar
Caffeine and sugar can exacerbate anxiety symptoms. Monitor your intake and consider reducing or eliminating these substances from your diet. Instead, opt for herbal teas or water and focus on whole foods that nourish your body.
7. Seek Professional Help
If anxiety becomes overwhelming or interferes with your daily life, consider seeking help from a mental health professional. Therapy, such as cognitive-behavioral therapy (CBT), can provide you with tools to manage anxiety effectively. Medication may also be an option, depending on individual circumstances.
8. Practice Self-Compassion
Be kind to yourself. Acknowledge that it’s okay to feel anxious and that you’re not alone in this experience. Practicing self-compassion can help reduce feelings of guilt or shame associated with anxiety.
9. Limit Exposure to Stressors
In our interconnected world, it’s easy to become overwhelmed by news and social media. Consider limiting your exposure to stressful topics or taking breaks from media consumption. Curate your news sources to ensure you’re receiving information that is constructive rather than anxiety-inducing.
10. Engage in Hobbies and Interests
Make time for activities that bring you joy and relaxation. Engaging in hobbies can be a great way to distract yourself from anxiety and improve your mood. Whether it’s painting, gardening, reading, or cooking, find what resonates with you.
Conclusion
Managing stress from anxiety is a multifaceted process that requires patience and practice. By adopting these strategies, you can cultivate a calmer mind and a more balanced life. Remember, it’s okay to seek help and take time for yourself. The journey to managing anxiety and stress is personal, and finding what works best for you is key.
The Mind-Immune Connection: How Mental Health Impacts Immune Function.
In recent years, the connection between mental health and physical health has gained significant attention, particularly regarding how our minds influence our immune systems. Research shows that the state of our mental well-being can profoundly impact our immune response, highlighting the importance of a holistic approach to health. Let’s explore how the mind and immune system are interlinked and what this means for our overall health.
Understanding the Mind-Immune Connection
The immune system is our body’s defence mechanism against pathogens, such as viruses and bacteria. It relies on a complex network of cells, tissues, and organs to function effectively. Meanwhile, the mind encompasses our thoughts, emotions, and behaviours, all of which can influence our physical health in various ways.
1. Stress and the Immune Response: Chronic stress is one of the most significant factors affecting immune function. When we experience stress, our bodies produce stress hormones like cortisol. While cortisol can help us respond to immediate threats, prolonged exposure can suppress the immune system, making us more susceptible to infections and illnesses.
2. Emotional Well-Being and Immunity: Positive emotions and mental well-being have been linked to enhanced immune function. Studies indicate that individuals with higher levels of optimism and lower levels of anxiety and depression tend to have stronger immune responses. Engaging in activities that promote happiness, such as socializing, exercising, and practicing mindfulness, can boost immune health.
3. The Gut-Brain Connection: The gut microbiome plays a crucial role in both mental and immune health. The gut is home to trillions of bacteria that influence not only digestion but also the immune system and brain function. A balanced gut microbiome can produce neurotransmitters like serotonin, which regulates mood and has a direct impact on immune response. Maintaining a healthy diet rich in probiotics and prebiotics can support this connection.
4. Sleep and Immune Function: Quality sleep is essential for both mental health and immune function. During sleep, the body repairs and regenerates, and the immune system releases cytokines—proteins essential for fighting infections and inflammation. Poor sleep can disrupt this process, leading to a weakened immune response and increased vulnerability to illness.
5. Mindfulness and Stress Reduction: Practices like meditation, yoga, and deep breathing have been shown to reduce stress and promote relaxation. These practices can lower cortisol levels, enhance mood, and improve immune function. By integrating mindfulness techniques into daily life, individuals can strengthen their mental resilience and bolster their immune systems.
Practical Tips for Strengthening the Mind-Immune Connection
1. Manage Stress: Incorporate stress-reducing activities into your routine, such as meditation, yoga, or spending time in nature. Finding healthy outlets for stress can enhance both mental and immune health.
2. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Establish a calming bedtime routine and create a sleep-friendly environment to promote restorative rest.
3. Nourish Your Body: Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in antioxidants, vitamins, and minerals can support immune function and mental well-being.
4. Stay Socially Connected: Foster strong social connections and engage in meaningful relationships. Social support can buffer against stress and promote a positive mindset.
5. Seek Professional Help: If you’re struggling with mental health issues, don’t hesitate to seek support from a mental health professional. Therapy and counselling can provide valuable tools for managing stress and improving emotional health.
Conclusion
The connection between the mind and immune system is a powerful reminder of the importance of holistic health. By nurturing both mental well-being and physical health, we can enhance our immune function and overall quality of life. Recognizing the interplay between our thoughts, emotions, and bodily health encourages us to adopt a more integrated approach to self-care, ultimately leading to a healthier, more resilient life. Embrace the power of your mind—it’s a vital ally in supporting your immune system!
The Importance of Setting Boundaries: A Guide to a Healthier Self.
In our interconnected world, setting boundaries is vital for maintaining mental health and fostering healthy relationships. Boundaries are the limits we establish to protect our personal space, feelings, and well-being. While it can be challenging to set them, doing so is essential for self-care and mutual respect. Here’s a closer look at the importance of setting boundaries and practical tips on how to do it effectively.
What Are Boundaries?
Boundaries are guidelines that define where one person ends, and another begins. They can be physical, emotional, or mental, and they help individuals communicate their needs and limits. Setting boundaries is not about building walls; it’s about creating a safe space for yourself and others.
Why Are Boundaries Important?
1. Protects Your Well-Being: Establishing boundaries helps prevent emotional exhaustion and burnout. By knowing your limits, you can prioritize self-care and avoid overcommitting.
2. Enhances Relationships: Healthy boundaries foster mutual respect and understanding in relationships. They allow for open communication and reduce the likelihood of misunderstandings.
3. Promotes Self-Respect: Setting boundaries is an act of self-respect. It signals to yourself and others that your needs and feelings are valid and important.
4. Encourages Personal Growth: Boundaries create space for personal development. They help you focus on your goals and aspirations without unnecessary distractions or negativity.
5. Reduces Resentment: When you communicate your limits, it minimizes feelings of resentment that can arise from feeling overwhelmed or taken advantage of.
How to Set Boundaries Effectively
1. Identify Your Needs: Reflect on your feelings and experiences to determine what areas of your life require boundaries. Are there situations that consistently drain you? Recognizing these triggers is the first step.
2. Communicate Clearly: When setting boundaries, be direct and clear about your needs. Use “I” statements to express how certain behaviours affect you (e.g., “I feel overwhelmed when…”). This approach fosters understanding rather than defensiveness.
3. Be Consistent: Consistency is key in maintaining boundaries. Once you’ve set them, stick to them. This reinforces your limits and helps others understand that you are serious about your needs.
4. Practice Saying No: It’s okay to say no when something doesn’t align with your boundaries or values. Practice assertiveness and remind yourself that saying no is a valid response.
5. Anticipate Reactions: Not everyone will respond positively to your boundaries, especially if they are used to crossing them. Stay firm and patient; remember that setting boundaries is ultimately for your well-being.
6. Seek Support: Surround yourself with supportive individuals who respect your boundaries. Having a network of people who understand and encourage your limits can make the process easier.
7. Re-evaluate as Needed: Boundaries can evolve over time. Regularly assess your needs and adjust your boundaries accordingly to ensure they still serve your best interests.
Conclusion
Setting boundaries is a crucial aspect of maintaining healthy relationships and personal well-being. By recognizing your needs and communicating them effectively, you can create a more balanced and fulfilling life. Remember, it’s a journey that takes practice and courage, but the rewards of self-respect, healthier relationships, and improved mental health are well worth the effort. Embrace the power of boundaries—you deserve it!
Mental Health Myths Debunked!
In today’s fast-paced world, mental health has become a crucial aspect of overall well-being. Despite increased awareness, many myths and misconceptions continue to persist, preventing individuals from seeking help or understanding mental health issues. Let’s debunk some of the most common mental health myths to foster a more informed and compassionate approach to mental well-being.
Myth 1: Mental Health Issues Are Rare
Fact: Mental health issues are more common than many people realize. According to the World Health Organization, one in four individuals will experience a mental health condition at some point in their lives. Conditions like anxiety, depression, and stress-related disorders are prevalent and can affect anyone, regardless of age, gender, or background.
Myth 2: Therapy Is Only for “Crazy” People
Fact: Therapy is a valuable resource for anyone seeking to improve their mental health, not just those in crisis. Many individuals attend therapy for personal growth, relationship issues, or to cope with life transitions. Seeking help is a sign of strength, not weakness.
Myth 3: Mental Health Problems Can Be “Fixed” Quickly
Fact: Mental health recovery is often a gradual process that requires time, effort, and sometimes a combination of therapy and medication. Each person’s journey is unique, and it’s essential to have realistic expectations about the timeline for healing.
Myth 4: Medication Is the Only Solution for Mental Health Issues
Fact: While medication can be beneficial for some individuals, it is not the only solution. Therapy, lifestyle changes, and support systems play significant roles in managing mental health. A holistic approach that combines various methods is often the most effective.
Myth 5: People with Mental Health Conditions Can Just “Snap Out of It”
Fact: Mental health conditions are not a matter of willpower. They often have biological, psychological, and environmental factors. Telling someone to “snap out of it” can be dismissive and harmful, as it undermines the complexity of their experiences.
Myth 6: Mental Health Issues Don’t Affect Physical Health
Fact: Mental and physical health are closely interconnected. Poor mental health can lead to physical health problems, such as heart disease, obesity, and weakened immune function. Conversely, chronic physical conditions can contribute to mental health issues, creating a cycle that can be challenging to break.
Myth 7: Therapy Is Only for Individuals
Fact: While individual therapy is common, group therapy and family therapy are also effective. These formats allow individuals to share experiences, learn from others, and develop support systems, fostering healing in a community setting.
Myth 8: You Can Tell If Someone Has a Mental Health Condition
Fact: Mental health issues are often invisible. Just because someone appears fine on the outside doesn’t mean they aren’t struggling internally. It’s essential to approach others with empathy and understanding, recognizing that mental health challenges can be hidden.
Conclusion
Debunking these mental health myths is vital for promoting understanding, empathy, and support for those struggling with mental health issues. By fostering a more informed perspective, we can encourage individuals to seek help, support one another, and work towards a society where mental health is prioritized and destigmatized. Remember, it’s okay to ask for help, and you are not alone on this journey.
Understanding Burnout: Causes, Symptoms, and Strategies for Recovery
Burnout is more than just a buzzword; it's a serious psychological state that affects many individuals, particularly in high-stress environments. In today’s fast-paced world, where the lines between work and personal life often blur, recognizing and addressing burnout is crucial.
What is Burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It can result from various factors, including work demands, lifestyle choices, and personal circumstances. While it’s commonly associated with work, burnout can also stem from caregiving, studying, or any situation that feels overwhelming.
Causes of Burnout
1. Workload: An unmanageable workload can lead to feelings of being overwhelmed and underappreciated. Constant pressure to meet deadlines and expectations can drain energy and motivation.
2. Lack of Control: When individuals feel they have no control over their work or life circumstances, it can lead to frustration and helplessness.
3. Insufficient Rewards: A lack of recognition or rewards for hard work can diminish motivation and increase feelings of inadequacy.
4. Poor Work-Life Balance: When work consistently encroaches on personal time, it can lead to stress and exhaustion.
5. Unclear Expectations: When roles and responsibilities are not clearly defined, it can create confusion and anxiety.
6. Toxic Work Environment: A negative workplace culture, characterized by conflict, lack of support, or poor leadership, can contribute significantly to burnout.
Symptoms of Burnout
Recognizing the signs of burnout is essential for early intervention. Common symptoms include:
- Emotional Exhaustion: Feeling drained, overwhelmed, and unable to cope.
- Reduced Performance: Decreased productivity and creativity, often accompanied by feelings of inadequacy.
- Detachment: A sense of cynicism or negativity towards work, colleagues, or responsibilities.
- Physical Symptoms: Chronic fatigue, insomnia, headaches, and other stress-related physical complaints.
- Social Withdrawal: Isolating oneself from friends, family, and social activities.
Strategies for Recovery
1. Recognize and Acknowledge: The first step is recognizing that you’re experiencing burnout. Acknowledging your feelings is crucial to addressing them.
2. Set Boundaries: Learn to say no and prioritize your well-being. Establish clear boundaries between work and personal life.
3. Seek Support: Talk to friends, family, or a counselor about what you’re experiencing. Sometimes, sharing your feelings can provide relief and perspective.
4. Practice Self-Care: Engage in activities that promote relaxation and joy. Whether it’s exercising, reading, or spending time in nature, prioritize activities that replenish your energy.
5. Reassess Goals and Priorities: Reflect on your life and career goals. Are they aligned with your values? Adjusting your goals can help you regain a sense of purpose.
6. Take Breaks: Regular breaks throughout the day can help recharge your energy. Consider taking a vacation or a mental health day if needed.
7. Professional Help: If burnout persists, consider seeking help from a mental health professional. Therapy can provide tools and strategies to cope with stress and rebuild resilience.
Conclusion
Burnout is a common but serious issue that can affect anyone. By understanding its causes and symptoms, you can take proactive steps toward recovery and prevention. Remember that it’s okay to prioritize your well-being—taking care of yourself is not just beneficial for you, but also for those around you. Recognizing and addressing burnout is essential for a healthier, more balanced life.
When Emotions are stored in the Body.
Understanding Stuck Emotions in the Body
Emotions are an integral part of our human experience, influencing our thoughts, actions, and overall well-being. However, many people find themselves grappling with emotions that seem to become "stuck" in their bodies, manifesting in physical discomfort, tension, and even illness. Understanding the concept of stuck emotions can be a crucial step toward healing and emotional freedom.
What Are Stuck Emotions?
Stuck emotions refer to feelings that have not been fully processed or expressed, often because of trauma, stress, or societal conditioning. Instead of being released, these emotions can linger in the body, leading to a variety of physical symptoms. This phenomenon is rooted in the mind-body connection, where our emotional state can significantly impact our physical health.
The Science Behind Stuck Emotions
Research has shown that emotions can create physiological changes in the body. The body keeps the score, as renowned psychologist Bessel van der Kolk suggests, indicating that unresolved emotions can lead to chronic pain, tension, and other health issues. For instance:
Muscle Tension: When we experience stress or anxiety, our bodies often respond with muscle tension. Over time, this can lead to chronic pain or discomfort.
Digestive Issues: Emotions like fear or sadness can impact our digestive health, leading to conditions like irritable bowel syndrome (IBS).
Immune Response: Prolonged emotional distress can weaken the immune system, making the body more susceptible to illness.
Common Signs of Stuck Emotions
Recognizing the signs of stuck emotions is the first step toward healing. Here are some common indicators:
Physical Symptoms: Chronic pain, tension headaches, or digestive issues that have no clear medical cause.
Emotional Reactions: Sudden outbursts of anger, prolonged sadness, or anxiety that seem disproportionate to the situation.
Fatigue: Feeling drained or exhausted without a clear reason can signal emotional burdens.
Disconnection: A sense of numbness or disconnection from one’s feelings can indicate buried emotions.
Techniques for Releasing Stuck Emotions
If you feel that you are carrying stuck emotions, several techniques may help facilitate their release:
Mindfulness and Meditation: Practicing mindfulness can help you become more aware of your emotions and their physical manifestations. Meditation allows you to observe these feelings without judgment, creating space for processing.
Somatic Experiencing: This body-centered approach focuses on the sensations in the body to release trauma. It encourages the individual to reconnect with their physical self and process emotions through movement and awareness.
Breathwork: Controlled breathing techniques can help release pent-up emotions. Deep, intentional breathing encourages relaxation and can trigger emotional release.
Physical Activity: Engaging in exercise, yoga, or dance can help release trapped energy and emotions. Movement allows the body to process feelings that may have been stuck.
Therapy: Working with a therapist, particularly one trained in somatic therapies, can provide support in exploring and releasing stuck emotions safely.
Journaling: Writing about your feelings can help articulate and process emotions that may be difficult to express verbally.
Conclusion
Stuck emotions can have a profound impact on both mental and physical health. By acknowledging and addressing these feelings, individuals can embark on a journey toward emotional release and healing. Whether through mindfulness, physical movement, or therapeutic support, there are various paths to help navigate the complex landscape of our emotions.
Embracing the Energy: An Insight into Traditional Reiki Healing.
Reiki, a term derived from the Japanese words "rei" (meaning universal) and "ki" (meaning life energy), is a holistic healing practice that has gained popularity worldwide. Rooted in ancient traditions, Reiki offers a unique approach to healing that focuses on channeling energy to promote physical, emotional, and spiritual well-being. This blog delves into the principles of traditional Reiki healing, its benefits, and how it can be integrated into our modern lives.
The Origins of Reiki
Reiki was developed in the early 20th century by Mikao Usui, a Japanese Buddhist monk. The practice is based on the belief that an unseen "life force energy" flows through all living things. When this energy is low or blocked, we may experience physical or emotional issues. Reiki practitioners aim to harness this energy to facilitate healing and restore balance.
Reiki is not tied to any specific religion or belief system, making it accessible to people from various backgrounds. Its principles encourage a state of relaxation, stress reduction, and emotional healing, which are essential components of overall health.
Understanding the Reiki Process
During a traditional Reiki session, the participant can be seated or lay down while the practitioner lightly places their hands on or near the body. The practitioner acts as a conduit, channeling energy to the recipient. This process is often described as an experience of warmth, tingling, or deep relaxation.
Reiki sessions usually last between 30 to 90 minutes and can be conducted in person or even remotely. The beauty of Reiki lies in its adaptability; it can be tailored to the individual’s needs, addressing specific ailments or promoting general wellness.
The Benefits of Reiki Healing
1. Stress Reduction and Relaxation: One of the most immediate benefits of Reiki is its ability to induce deep relaxation, helping to alleviate stress and anxiety.
2. Emotional Healing: Reiki can assist individuals in processing emotions and facilitating emotional release, making it a supportive tool for those dealing with trauma, grief, or anxiety.
3. Pain Relief: Many recipients report a reduction in pain levels following Reiki sessions. This is especially beneficial for those dealing with chronic pain conditions.
4. Enhanced Well-Being: Regular Reiki sessions can promote a sense of well-being, balance, and harmony in one’s life, encouraging a healthier lifestyle.
5. Support for Medical Treatments: Reiki is often used as a complementary therapy alongside conventional medical treatments, helping to improve the overall experience and outcomes of patients.
Integrating Reiki into Everyday Life
In our fast-paced world, finding ways to incorporate holistic practices like Reiki can be incredibly beneficial. Here are some suggestions:
- Self-Reiki: Practitioners can learn self-Reiki techniques to promote healing and relaxation at home. Simple hand positions can be used to channel energy to oneself.
-Mindfulness and Meditation: Combining Reiki with mindfulness practices can enhance the benefits, encouraging a deeper connection to oneself and the surrounding energy.
Conclusion
Traditional Reiki healing offers a pathway to balance and well-being, drawing on ancient wisdom to provide modern solutions. Whether you’re seeking relief from stress, emotional healing, or simply a deeper connection to yourself, Reiki can be a transformative practice. As we navigate the complexities of our lives, embracing the universal life energy through Reiki may be the key to unlocking a more harmonious existence.
The Identity Shift in Motherhood: Embracing Transformation
Motherhood is one of the most profound experiences a woman can undergo, bringing with it a myriad of changes that extend far beyond the physical. As new mothers navigate the journey of raising a child, they often encounter a significant identity shift, transforming their sense of self in ways that are both beautiful and challenging. This blog explores the nuances of this transformation, the emotional landscape it involves, and the ways in which mothers can embrace their evolving identities.
The Initial Shift: From Individual to Caregiver
When a woman becomes a mother, the immediate shift in identity is often stark. The focus transitions from personal aspirations, career goals, and individual desires to the needs and well-being of a baby. This shift can feel overwhelming. The responsibilities of caregiving—feeding, diapering, soothing, and nurturing—can overshadow the self. For many mothers, this can lead to feelings of loss, as they grapple with the disappearance of their former selves.
The Emotional Rollercoaster
As mothers embark on this transformative journey, they often experience a whirlwind of emotions. Joy, love, and fulfillment can coexist with anxiety, frustration, and sadness. It's not uncommon for mothers to feel guilty for wanting time for themselves or for missing their pre-baby lives. This emotional complexity is a crucial part of the identity shift, as mothers learn to navigate the balance between self-care and caregiving.
Redefining Priorities and Values
Motherhood often brings a reevaluation of personal values and priorities. Many women find themselves questioning what truly matters to them. The once-clear path of career advancement may become less appealing compared to the desire to be present for their children. This shift in priorities can lead to new pursuits, such as starting a business from home, engaging in community work, or even pursuing creative passions that align with their new roles.
Finding a New Sense of Community
The identity shift in motherhood often leads women to seek out new communities. The camaraderie found among fellow mothers can be a lifeline during this transformative period. Support groups, parenting classes, and social media communities provide spaces for mothers to share their experiences, seek advice, and foster connections. These relationships can help mothers feel less isolated in their experiences, reinforcing their identity as part of a collective journey.
Embracing the Evolution of Self
As mothers adapt to their new roles, the process of self-discovery becomes vital. Women often find strength and resilience they didn't know they possessed. Embracing this evolution means accepting that it's okay to change, to seek help, and to redefine what it means to be a successful mother. The journey can lead to personal growth, newfound passions, and a more profound understanding of oneself.
Celebrating the New Identity
Instead of mourning the loss of their previous selves, mothers can celebrate their new identities. This can involve creating rituals or practices that acknowledge both the past and the present. Journaling, art, or simply taking time for self-reflection can help mothers honor their journey. Additionally, recognizing the unique skills acquired through motherhood—patience, multitasking, empathy—can empower women to embrace their new roles with confidence.
A Journey of Transformation
The identity shift that occurs in motherhood is a complex but beautiful journey. It encompasses feelings of loss and gain, challenges and triumphs, as mothers navigate their new roles. By embracing their evolving identities, seeking support, and recognizing their strengths, women can transform the often tumultuous experience of motherhood into one of profound personal growth. Ultimately, the journey of motherhood is not just about raising children; it's also about rediscovering oneself in the process.
Healing Through Nature: The Restorative Power of the Great Outdoors
In today's fast-paced world, stress and anxiety have become commonplace, leading many to seek solace in various forms of therapy and self-care. One of the most profound yet often overlooked methods of healing is the connection we have with nature. Research has shown that spending time outdoors can significantly enhance our mental, emotional, and physical well-being. Let's explore the ways nature can heal us and how you can incorporate this powerful element into your life.
The Science Behind Nature's Healing Effects
Numerous studies have demonstrated the positive impacts of nature on our health. For instance, a study published in the journal “Environmental Science & Technology” found that spending just 20 minutes in a natural setting can reduce stress levels and improve mood. The calming effects of nature are attributed to various factors, including:
1. Reduced Stress: Natural environments lower cortisol levels, the hormone associated with stress. The sounds of birds chirping, leaves rustling, and water flowing create a soothing auditory backdrop that can calm the mind.
2. Improved Mood: Exposure to green spaces is linked to increased happiness and a decrease in symptoms of anxiety and depression. Nature has a way of lifting our spirits and providing a sense of peace.
3. Enhanced Creativity: Being in nature can boost our creativity and problem-solving skills. A study found that individuals who spent time in natural settings performed better on creative tasks compared to those who remained indoors.
4. Physical Health Benefits: Immersing ourselves in nature often involves physical activity, whether it's hiking, walking, or gardening. This not only improves cardiovascular health but also contributes to overall well-being.
Ways to Connect with Nature for Healing
Incorporating nature into your healing journey doesn't require a complete lifestyle overhaul. Here are some practical ways to reconnect with the natural world:
1. Nature Walks: Take a stroll in a local park or nature reserve. Observe the flora and fauna around you, breathe in the fresh air, and let your mind wander. Aim for at least 30 minutes of walking to reap the benefits.
2. Gardening: Engaging with soil and plants can be incredibly therapeutic. Gardening allows you to nurture life and connect with the earth, providing a sense of accomplishment and tranquility.
3. Mindfulness in Nature: Practice mindfulness by sitting quietly in a natural setting. Focus on your breath and the sensations around you—listen to the wind, feel the warmth of the sun, and observe the colors and textures of your surroundings.
4. Outdoor Activities: Embrace outdoor activities that you enjoy, whether it's biking, kayaking, or simply having a picnic. These experiences not only promote physical health but also enhance your connection to nature.
5. Nature Journaling: Keep a journal to document your thoughts and experiences in nature. Sketching, writing, or even photographing your surroundings can deepen your appreciation and awareness of the natural world.
Nature is a powerful healer, offering a sanctuary from everyday stressors and a pathway to improved mental and physical health. By consciously incorporating nature into our lives, we can harness its restorative powers and cultivate a deeper connection to the world around us. Whether it’s taking a walk in the park or tending to a garden, the healing benefits of nature are accessible to all. Embrace the outdoors, and let the natural world guide you on your journey to wellness.
Women’s Hormones & Mental Health
Hormones play a crucial role in regulating various bodily functions, and their influence extends far beyond physical health. For women, hormonal fluctuations can significantly impact mental health, leading to various emotional and psychological challenges. Understanding this connection is essential for women to manage their mental well-being effectively.
The Hormonal Cycle
Women's hormones fluctuate throughout the menstrual cycle, primarily involving estrogen and progesterone. These hormones can affect mood, energy levels, and overall emotional well-being.
- Follicular Phase: This phase begins on the first day of menstruation and lasts until ovulation. Estrogen levels rise, often leading to increased energy and improved mood. Women may feel more optimistic and motivated during this time.
- Ovulation: Around the midpoint of the cycle, estrogen peaks, and women may experience heightened libido and a boost in mood. However, some may also feel anxious or irritable due to the sudden changes in hormone levels.
- Luteal Phase: After ovulation, progesterone levels rise, preparing the body for a potential pregnancy. This phase can be challenging for many women, as the drop in estrogen and the rise in progesterone can lead to symptoms of premenstrual syndrome (PMS), including mood swings, irritability, and anxiety.
- Menstruation: The onset of menstruation brings about a drop in both estrogen and progesterone levels, which can contribute to feelings of sadness or fatigue for some women.
Hormonal Imbalances and Mental Health
Hormonal imbalances can exacerbate mental health issues, leading to conditions such as anxiety, depression, and mood disorders. Factors that can contribute to these imbalances include:
- Stress: Chronic stress can lead to elevated cortisol levels, disrupting hormonal balance and negatively impacting mental health.
- Diet and Nutrition: Poor nutrition can affect hormone production and regulation. A balanced diet rich in essential nutrients is vital for maintaining hormonal health.
- Lifestyle Factors: Lack of exercise, insufficient sleep, and unhealthy habits can contribute to hormonal imbalances, further affecting mental health.
Conditions Impacted by Hormones
Several conditions in women are closely related to hormonal changes:
- Premenstrual Dysphoric Disorder (PMDD): A severe form of PMS that can cause significant emotional distress, PMDD is linked to hormonal fluctuations and can lead to severe mood swings, anxiety, and depression.
- Postpartum Depression (PPD): After childbirth, women experience rapid hormonal changes that can trigger feelings of sadness and anxiety. PPD can affect a woman's ability to bond with her baby and manage daily life.
- Menopause: The transition to menopause brings hormonal changes that can lead to mood swings, anxiety, and depression. Many women report increased feelings of sadness or irritability during this period.
Strategies for Managing Hormonal Impact on Mental Health
1. Awareness and Education: Understanding your hormonal cycle and recognizing how it affects your mood can empower women to manage their mental health more effectively.
2. Healthy Lifestyle Choices: Regular exercise, a balanced diet, and sufficient sleep can help regulate hormones and improve overall mental well-being.
3. Mindfulness and Stress Reduction: Practices such as yoga, meditation, and deep-breathing exercises can help reduce stress and improve mood.
4. Seek Support: If you experience significant mood changes or mental health challenges, seeking support from mental health professionals can provide valuable guidance and treatment options.
5. Consider Hormonal Treatments: For some women, hormonal therapies may be beneficial in managing mood-related symptoms. Consulting with a healthcare provider can help determine the best approach.
Conclusion
The intricate relationship between women's hormones and mental health underscores the importance of understanding and addressing these issues. By recognizing the impact of hormonal fluctuations on mental well-being, women can take proactive steps to manage their health and seek help when needed. Embracing this knowledge empowers women to navigate their hormonal journeys with confidence and resilience.
The Gift of Tears: Understanding Grief Counselling.
Understanding Grief Counselling: A Path to Healing
Grief is a universal experience, yet it remains one of the most challenging emotions we face. Whether it's the loss of a loved one, the end of a significant relationship, or even the loss of a job, grief can manifest in various ways. Grief counselling is a specialized form of therapy designed to help individuals navigate the complex feelings associated with loss. In this blog, we’ll explore the importance of grief counselling, its methods, and how it can facilitate healing.
What is Grief Counselling?
Grief counselling is a therapeutic process that provides support for individuals experiencing grief. It can involve talking about feelings, exploring memories of the deceased, and learning coping strategies. The goal is to help the bereaved process their emotions, understand their grief, and find a way to move forward while honoring their loss.
Why is Grief Counselling Important?
1. Validation of Feelings: Grief can bring about a range of emotions, including sadness, anger, guilt, and even relief. Grief counselling provides a safe space to express these feelings without judgment. A counsellor can validate these emotions, helping individuals understand that their feelings are a normal part of the grieving process.
2. Coping Strategies: Counsellors can offer practical tools and techniques to help individuals cope with their grief. This may include mindfulness practices, journaling, or developing a support network.
3. Facilitating Communication: Grief can create rifts within families as individuals cope in different ways. Grief counselling can facilitate communication, helping family members express their feelings and support one another.
4. Personal Growth: While the grieving process is painful, it can also lead to personal growth. Grief counseling can help individuals find meaning in their loss and discover new perspectives on life.
Methods of Grief Counselling
Grief counselling can take various forms, depending on the needs of the individual. Here are some common methods used by grief counsellors:
- Individual Counselling: One-on-one sessions allow individuals to explore their personal grief journey with the counsellor's support.
- Group Therapy: Group sessions provide a communal space for individuals to share experiences and feelings with others who are also grieving. This can reduce feelings of isolation and foster a sense of belonging.
- Art and Expressive Therapies: Creative expressions such as art, music, or writing can be powerful tools for processing grief. These methods allow individuals to express emotions that may be difficult to articulate verbally.
- Cognitive Behavioral Therapy (CBT): CBT can help individuals identify and change negative thought patterns related to their grief, ultimately leading to healthier coping mechanisms.
When to Seek Grief Counselling
Grief is a personal journey, and there's no set timeline for how long it should last. However, some signs may indicate that professional help is needed:
- Intense feelings of grief that do not subside over time
- Difficulty performing daily tasks or fulfilling responsibilities
- Persistent feelings of hopelessness or despair
- Thoughts of self-harm or suicide
If you or someone you know is struggling with grief, it is crucial to seek support. Grief counselling can provide the guidance needed to navigate this challenging time.
Grief counselling plays a vital role in the healing process for those dealing with loss. It offers a supportive environment where individuals can explore their emotions, learn coping strategies, and ultimately find a path forward. Remember, grief is not a linear journey, and seeking help is a sign of strength. If you're experiencing grief, consider reaching out to a professional counselor who specializes in this area. Healing is possible, and you don’t have to walk this path alone.
Understanding Perinatal Mental Health: A Crucial Aspect of Maternal Well-being.
The journey of motherhood is often depicted as a joyous and fulfilling experience, but the reality can be quite different for many women. Perinatal mental health, which encompasses mental health issues that occur during pregnancy and in the year following childbirth, is a critical aspect of maternal health that deserves more attention and understanding.
What is Perinatal Mental Health?
Perinatal mental health refers to the emotional and psychological well-being of women during the perinatal period, which typically includes pregnancy and the first year postpartum. This period is marked by significant physical, emotional, and social changes, making it a vulnerable time for many women. Common mental health conditions that can arise include:
- Perinatal Depression: A significant number of women experience depression during pregnancy or after giving birth. Symptoms may include feelings of sadness, anxiety, fatigue, and difficulties in bonding with the baby.
- Anxiety Disorders: Many women face anxiety during pregnancy and the postpartum period. This can manifest as excessive worry about the baby's health, fear of childbirth, or even obsessive-compulsive behaviors.
- Post-Traumatic Stress Disorder (PTSD): Women who experience traumatic childbirth or perinatal loss may develop PTSD, characterized by flashbacks, nightmares, and severe anxiety.
- Bipolar Disorder and Psychosis: Women with a history of bipolar disorder or those who experience psychosis during or after pregnancy may face heightened risks during the perinatal period.
The Importance of Awareness and Support
Recognizing the signs and symptoms of perinatal mental health issues is crucial for early intervention and treatment. Unfortunately, stigma and lack of awareness often prevent women from seeking the help they need. It’s essential to foster an environment where discussions about mental health are normalized, and women feel safe to express their struggles.
Support from partners, family members, and healthcare providers plays a vital role in promoting mental well-being during this time. Encouraging open communication, providing emotional support, and understanding the challenges new mothers face can make a significant difference.
Risk Factors for Perinatal Mental Health Issues
Several factors can increase the risk of developing mental health issues during the perinatal period, including:
- Previous Mental Health Issues: Women with a history of depression, anxiety, or other mental health disorders are at a higher risk.
- Lack of Support: A weak support system can exacerbate feelings of isolation and anxiety.
- Stressful Life Events: Major life changes, such as moving, job loss, or relationship issues, can contribute to mental health struggles.
- Complications in Pregnancy or Birth: Medical issues during pregnancy or a traumatic birth experience can trigger mental health problems.
Seeking Help and Treatment
If you or someone you know is struggling with perinatal mental health issues, it is essential to seek help. Treatment options may include:
- Therapy: Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help women process their feelings and develop coping strategies.
- Support Groups: Connecting with other mothers who are experiencing similar challenges can provide comfort and solidarity.
- Mindfulness and Self-Care: Practicing mindfulness, engaging in self-care activities, and maintaining a healthy lifestyle can also contribute to improved mental health.
Conclusion
Perinatal mental health is a vital aspect of a woman's overall well-being during one of the most transformative periods of her life. By increasing awareness, providing support, and encouraging open conversations about mental health, we can help ensure that mothers receive the care they need and deserve. Remember, seeking help is a sign of strength, and no one should face these challenges alone.
The Benefits of Couples Counselling: Strengthening Relationships.
In a world where relationships can often be complex and challenging, couples counselling has emerged as a valuable resource for partners seeking to enhance their connection and resolve conflicts. Whether you’re experiencing significant issues or simply wish to strengthen your bond, couples counselling offers numerous benefits that can lead to a healthier and more fulfilling relationship.
1. Improved Communication
One of the primary benefits of couples counselling is the improvement of communication between partners. Many couples struggle to express their feelings and needs effectively. A trained therapist can help facilitate open and honest dialogue, teaching couples how to listen actively and express themselves without blame or defensiveness. This improved communication fosters understanding and connection, leading to a stronger partnership.
2. Conflict Resolution
Every couple faces conflicts at some point in their relationship. Couples counselling provides a safe space to address these issues constructively. Therapists equip partners with effective conflict resolution strategies, helping them navigate disagreements without escalating tensions. By learning how to resolve conflicts in a healthy manner, couples can emerge from sessions with renewed respect and love for each other.
3. Strengthened Emotional Connection
Over time, couples may find that their emotional connection has weakened. Counselling can help partners rediscover and rekindle their bond. Through guided exercises and discussions, couples learn to express affection, gratitude, and appreciation for one another. This process not only enhances intimacy but also fosters a deeper understanding of each other’s emotional needs.
4. Increased Self-Awareness
Individual self-awareness is essential for a healthy relationship. Couples counselling encourages partners to reflect on their thoughts, feelings, and behaviors. Understanding personal triggers and patterns can lead to personal growth and healthier interactions within the relationship. As individuals become more self-aware, they can contribute positively to the partnership.
5. Greater Understanding of Each Other’s Perspectives
Counselling provides an opportunity for couples to explore each other’s perspectives in a neutral environment. Often, partners may feel misunderstood or unappreciated. A therapist can help each partner articulate their views, promoting empathy and understanding. This insight can bridge gaps and help partners appreciate the differences that make their relationship unique.
6. Tools for Future Challenges
Couples counselling equips partners with tools and techniques that can be invaluable for facing future challenges. Whether it’s dealing with parenting issues, financial stress, or external pressures, couples learn how to tackle problems as a team. These skills not only enhance the relationship but also empower couples to navigate life’s ups and downs together.
7. Prevention of Future Issues
Engaging in couples counselling doesn’t have to be a response to crises; it can also be a proactive step toward maintaining a healthy relationship. Regular sessions can help couples identify and address potential issues before they escalate. By investing in their relationship, couples can build a solid foundation that supports long-term happiness.
Conclusion
Couples counselling is a powerful tool for those seeking to enhance their relationship. By fostering better communication, resolving conflicts, and promoting understanding, couples can build a stronger bond that withstands the test of time. Whether facing challenges or simply wishing to deepen their connection, couples counselling can provide the support and guidance needed to navigate the complexities of love and partnership. If you and your partner are considering counselling, take the first step toward a healthier, more fulfilling relationship today.
Understanding EMDR: A Pathway to HEALING
What is EMDR?
Eye Movement Desensitization and Reprocessing (EMDR) is a specialized form of psychotherapy designed to help individuals process and heal from traumatic experiences. Developed by Francine Shapiro in the late 1980s, EMDR has gained recognition as an effective treatment for post-traumatic stress disorder (PTSD) and other trauma-related conditions.
How EMDR Works
EMDR is based on the premise that traumatic memories can become stuck in the brain, leading to emotional and psychological distress. During an EMDR session, the therapist guides the client through a structured process that includes:
1. History Taking: The therapist gathers information about the client's history and identifies target memories to work on.
2. Preparation: The therapist explains the EMDR process and teaches the client relaxation techniques to help manage distress during the session.
3. Assessment: Clients identify specific negative beliefs related to their trauma and the emotions associated with it.
4. Desensitization: The core of EMDR involves bilateral stimulation, typically through guided eye movements, tapping, or auditory tones. This stimulation helps the brain reprocess the traumatic memory, reducing its emotional charge.
5. Installation: Clients work to replace negative beliefs with positive ones, reinforcing a healthier self-perception.
6. Body Scan: The therapist guides the client to identify any residual physical tension related to the trauma and processes these sensations.
7. Closure: The session concludes with techniques to help the client return to a state of equilibrium.
8. Reevaluation: Subsequent sessions involve checking in on the progress and addressing any remaining issues.
The Benefits of EMDR
EMDR offers several advantages for those dealing with trauma:
- Rapid Results: Many clients experience significant relief in just a few sessions, making it a time-efficient therapeutic option.
- Non-Invasive: Unlike some traditional therapies that may require extensive talk therapy, EMDR focuses on the memory processing aspect, minimizing the need for detailed discussions of the traumatic events.
- Versatile: While primarily used for PTSD, EMDR can also be effective for anxiety, depression, phobias, and other emotional challenges stemming from trauma.
Who Can Benefit from EMDR?
EMDR is suitable for adults and children alike. It has been shown to be effective for individuals who have experienced:
- Childhood abuse or neglect
- Natural disasters
- Accidents or injuries
- Combat exposure
- Sexual assault
Conclusion
EMDR presents a powerful approach to healing trauma, offering hope and recovery to those who have been affected by distressing experiences. Its structured yet flexible methodology allows clients to confront and process their memories effectively. As awareness of EMDR continues to grow, it stands out as a valuable resource in the mental health field, guiding individuals toward a path of healing and resilience.
If you or someone you know is struggling with trauma, consider exploring EMDR as a potential pathway to healing. Always seek out a licensed and trained EMDR therapist to ensure the best possible care.
What is trauma-informed therapy and how does it help?
It all begins with the innate wisdom to find healing.
Trauma-informed therapy provides healing from our traumatic experiences which may be causing intrusive distress, flashbacks, nightmares, emotional numbness, irritation, or anger. We can heal from our pain and shame which we have been distancing from. We may go to great lengths to try to numb the pain. Trauma-informed therapy supports us in reclaiming our power and letting go of the past.
Trauma-informed therapy helps us discern the safety in our present situations, as triggers can leave us physiologically distressed. Triggers can cause us to feel enraged, ashamed, furious, terrified, or frozen and look for someone to blame in the present. Post-traumatic stress is overwhelming and leaves us feeling disempowered. We may not understand or be able to control what is going on with our mind and body. Trauma-informed therapy supports us in gaining awareness of our symptoms so we can step into healing.
Trauma-informed therapy supports us in creating safety and learning to show up for ourselves as we start to reclaim our power. At Jennifer Michaud & Associates INC. we are aware that our trauma coping patterns did not emerge overnight. We help you assess which patterns are serving and sabotaging you. We encourage you as you begin to create boundaries for your healing journey. We provide a safe space and support you as you grieve everything the trauma has robbed from you.
What does the therapy process look like?
Some of us may be entering trauma therapy for the first time. Judith Herman’s marathon metaphor is a helpful image to understand the complexities and perseverance of trauma recovery. Once we have decided it do the run, it is important to remember that this work will take time.
For example, we may be ready to plunge into the crimes that are haunting us; however, in the first phase of marathon training we start small. Once the training is underway, we must prepare and practice to endure the run. Both our physiological and psychological strength, and perseverance is put to the test in trauma healing. Healing like training feels isolating, requires determination and is a courageous act.
To grieve the past is to reclaim our power. We are not responsible for the injuries that were perpetrated, we are responsible for our recovery and healing. Accepting that we must prepare for the marathon of healing is beginning to take our power back.
We step into our power by taking full responsibility of our healing. Finding a trauma informed therapist who is a good fit for us, is profound. There is no set time or path for our grieving; we all grieve differently. We will know that we are healing when telling the trauma story does not dysregulate us anymore.
Eye Movement Desensitization Reprocessing (EMDR)
EMDR is a therapy which helps us integrate our traumas so we can let go of the past. It is a procedure used by trained and certified therapists that helps you reduce impact or intrusion of past experiences into present day life.
EMDR is a staged intervention that begins with assessing your history and creating a specialized treatment plan. We prepare you before we go into the assessment phase and desensitization through eye movements. The eye movements are done for bilateral stimulation to help us integrate the trauma experiences. - Jessie Dhaliwal, Canadian Certified Counsellor (CCC) & EMDR Specialist
What is Cognitive Behavioural Therapy (CBT) & how can it help?
It all begins with an idea.
Cognitive-Behavioral Therapy, also referred to as CBT is an evidence based psychological treatment shown to be one of the most effective treatments for the management of anxiety. Research has shown CBT to be effective in treatment of general anxiety, social anxiety, and panic disorders. In addition, CBT is appropriate for mood disorders, eating disorders and emotional dysregulation.
CBT is solution focused form of psychotherapy that involves two components, a cognitive component, and a behavioral component. Cognitive-Behavioral Therapy involves learning new skills to manage and understand symptoms, which helps clients develop new ways of thinking and behaving. Cognitive-Behavior Therapy addresses negative patterns and distortions in the way clients view themselves and the world around them.
Unlike medications, which may have unwanted side effects, Cognitive-Behavioral Therapy, has few risks. CBT uses a wide range of strategies to help clients. These strategies may include journaling, relaxation techniques, mindfulness techniques, role-playing and exposure therapy.
CBT is a collaborative treatment therefore its benefits are affected by the client’s willingness to participate in and out of the therapy session.
What are some of the principles of Cognitive-Behavioral Therapy?
There are several principles of CBT that are important to understand.
1. CBT focuses on the here and now.
Cognitive-Behavioral Therapy is designed to target a specific problem or symptom. The benefit of this is that the goal(s) of therapy is clear from the start and clients do not spend and extended number of sessions determining the root problem.
2. CBT emphasizes collaboration and active participation.
CBT works best when clients take an active role in determining treatment goals and the therapist tailors those components to the client’s specific needs. Homework, what the client is asked to do outside of the session time, is a key component of CBT treatment.
3. CBT is structured and time-limited
CBT can offer clients relief in a relatively short period of time and each session follows a predictable order and builds on previous sessions. It is designed as a short-term therapy.
How does Cognitive-Behavioral Therapy Work?
The basic premise of CBT is that our thoughts affect the way we feel not external events. Different emotions evoke different emotions in people depending upon personal expectations attitudes and beliefs. For clients with anxiety, negative ways of thinking lead to negative emotions. The goal of Cognitive Behavioral Therapy is to identify the negative thoughts, beliefs and correct them. - Kate Harvey, Professional Counsellor