By Annika Miyamoto

The onslaught of Coronavirus complete with the shelter-in-place order can leave some folks feeling a bit disoriented as daily routines have been squashed for the time being. Waking up in the morning can especially feel strange as many are forced to either work from home, not report to work at all, and keep the little ones home. Without a purpose to get up and start the day, it might be tempting to stay in pajamas all day and binge watch the latest shows on Netflix to curb fear and anxiety surrounding the current pandemic. This way of coping may work for a day or two until the anxiety creeps back in reminding you of your recent decrease in productivity which can leave you feeling… just blah.

First things first

First things first, it is necessary to acknowledge the realness of the Coronavirus pandemic and cut yourself some slack as these are scary times for everyone. The immense anxiety your body is feeling is more than enough to derail attempts at motivation and concentration. Self-care has never been so important as it is now as stress has been shown to lower immune response.

Here are some key elements that can help you pull through

1. Maintain your pre-Coronavirus sleep schedule

2. Get out of bed in the morning and go through your pre-Coronavirus routine (e.g., brush your teeth, eat breakfast, get dressed) even if you don’t have anywhere to go

3. Write down a daily schedule to maintain a sense of structure and productivity; tasks can take your focus away from the current state of things

4. Stay connected with friends and family via phone or videoconferencing

5. Eat healthy and stay hydrated

6. Get outside for at least 30 minutes each day while maintaining social distancing guidelines

By Pooja Mamidanna AMFT (103485)

1. Processing with your client about “this new transition of not being able to meet with you at the clinic/private practice any more”. Validating their feeling and praising client for being open to trying telehealth out and continuing to be engaged in their treatment.

2. Normalizing the anxiety levels that are prevalent due to pandemic crisis. Checking in with your client about creating a mental health maintenance self-care plan. 

I have provided teletherapy with clients pre COVID 19 and currently during COVID -19. A lot of my clients currently have been curious to ask me how my family and myself are dealing with our anxieties related to the pandemic?  Or what have I been doing at home during shelter in place? I have found for myself personally, self-disclosing to my clients about my daily routine and coping skills I have been employing which have been useful to them.

1. I have also noticed how giving client HW assignments has been helpful to keep them busy during sessions.

2. In-between sessions I also do my own research of sharing with my clients some resources that I think might be helpful to maintain their physical and mental health such as (free online classes, work out classes, meditation applications, books to read, podcasts etc.). My clients have appreciated this and this has been helpful to them.

3. During the last 10-15 minutes of the session as we begin to wrap our session, I always leave room at the end of the session to provide my client the space to process on how this session went for them (what they liked and what could have been different).

4. Having Group consultations with my colleagues has been helpful as well (discussing and sharing tips with each other about what has been useful and what hasn’t).

By Pooja Mamidanna AMFT (103485)

The last few weeks have been stressful, challenging and a confusing time to all, trying to navigate ourselves during this pandemic. Globally we are currently functioning in crisis mode in our personal and professional lifestyles. 

Most states have issued a “shelter in place”. During this time, I would like to provide you with some useful guidelines to help navigate through this process, for our mental health providers offering teletherapy and for mental health consumers seeking teletherapy.

A lot of health care professionals are moving towards Teletherapy to continue to provide support during this crisis. 

What is Tele therapy?

Telehealth is provision of health care services, including mental health services via telephone, internet, or other electronic means.

Professionals who provide counseling or psychotherapy services in person or via telephone and internet must be licensed in their respective state (adhering to their state licensing guidelines). 

How does it work for therapists?

• A therapist must first assess if the client is suitable for telehealth.

• A therapist must obtain informed consent from the client for teletherapy (This can be verbal or written, this consent must be documented in your progress notes).

• It is important the consent from educates the client on prospective risks and limitations of obtaining services through telehealth.

• The client must be provided the therapists licensing/registration number and the type of license/registration.

• While documenting your progress notes it is useful to get from the client, their address of present location at the beginning of each telehealth therapy session.

• It is also important for the therapist to document in their progress notes provision of emergency/crisis resources to client in their geographic area such as (Suicide hot line, crisis help line, 911, Mental Health Urgent Care, and Emergency Psychiatric Services).

• It is significant to use best practices for telehealth that adhere to client’s confidentiality and HIPPA. 

Below are some Tele health practices that follow these protocols:

Doxy Me

https://doxy.me

Thera Nest

https://theranest.com/hipaa-compliant-video-conferencing/

Simple Practice

https://www.simplepractice.com

Vsee

https://vsee.com

These are some good resources for Clinicians who are new to Telehealth and want some more education:

https://www.camft.org/Resources/Legal-Articles/Legal-Department-Staff-Articles/Telehealth-FAQS-for-Therapists-During-COVID-19

https://blog.therapynotes.com/the-therapists-telehealth-guide-for-covid-19

https://catalog.pesi.com/Search?search=telehealth

By Pooja Mamidanna

Over the years we have seen a rapid increase with the immigration of communities of color in the United States. As a woman of color (Asian Indian) living in the United States for the past four years, I have noticed how people of color/immigrants struggle to find a voice in discourses around practice, policy, physical and mental health. Individuals of these communities are often left feeling invisible and unheard. These communities are often also oppressed with challenging matters personally and professionally while getting accustomed to a new host country/culture. 

Over the past few months the Asian Community has been facing added stressors regarding the worldwide xenophobic (anti-immigrant) and racist opinions emerging from the coronavirus. 

During these times as each of us are attempting to navigate our lives through this public health emergency, it is also imperative for us to be mindful about how we’re interacting and treating our fellow brother/sisters from these different communities. 

I am sure each of us can remember hearing this saying said to us when we were children “When you’re pointing one finger at someone else always remember there are three fingers that are pointing right back at you”. It every easy to put the blame on someone else and not think about the consequences of how we might make someone feel.

Through these times I encourage you to think of how a person from this racial and ethnic orientation must be feeling while they are battling overt microaggression’s from society, worried about their own physical/mental health, and how they might be worried sick about their family members that are still present in their country of origin. 

I gently encourage you to put yourself in their shoes and reflect on how you might feel if you were in that situation. Let’s come together and be mindful on our interactions and support one another through this crisis.

I have added below here a few articles that are tailored to xenophobia:

https://nextshark.com/50-cent-trump-china-coronavirus/

https://www.nbcnews.com/news/amp/ncna1125441

I have also added below good resources for you to learn more about how we can support one another:

https://www.kqed.org/news/11800025/to-be-asian-with-a-face-mask-during-the-coronavirus-outbreak

https://www.youtube.com/watch?v=8VjCJ4nVlvA&t=1973s

Here are also a few tips to take care of yourself during this crisis:

https://www.cnet.com/news/us-declares-coronavirus-a-public-health-emergency/

http://www.sun-sentinel.com/health/fl-ne-coronavirus-tips-20200207-n42aod2lkbezrdq2hczwot7ruy-story.html

https://time.com/5775359/coronavirus-prevention-tips/

By Amynta Hayenga

The Bay Area has announced mass social distancing this week in order to slow the infection rate of the COVID-19 illness, and many of us are feeling uneasy. Our routines are disrupted. We’re stuck at home for days on end. We worry about the health of our loved ones and the vulnerable members in our community. Our minds keep obsessing over any new or concerning physical sensation, fearing a harbinger of catastrophic illness. We freak the $*@& out if we hear someone cough.

• How do we balance staying informed with staying calm?

• How do we address our social needs from a distance?

• And where can I find some toilet paper??

We have some suggestions for keeping sane during this insane time. 

Find a purpose

In a yoga class, we often set an intention at the beginning of our practice in order to focus our efforts and give our energy to something greater than ourselves. Instead of getting caught up in all the details of what is and is not open, how our daily routines will change, and every mundane decision that is impacted by the current public health crisis, take a moment. Take a breath. And think about why this time of self-quarantine is important. How is this quarantine an ethical and moral choice for you? What is most important to remember in these difficult times? How do your values guide you right now? Transcend the daily struggle by remembering the big picture. Love. Community. Faith. Protecting those in need. And so on.

Create some gentle structure

With our routines disrupted, it might seem like the perfect opportunity to binge Love Is Blind and eat cereal for every meal. In small doses, this can be a fun distraction to be sure. But you’ll feel better physically, mentally and emotionally by looking after yourself properly. Try to break up your day into three sections - morning, afternoon, and evening. Then pick 1-2 things to accomplish during each period. Write them down and cross them off as you go through the day. Look for a mix of “productivity” tasks and “play” tasks. Cook. Clean. Move your body. Start a project. Read a book. Work sensibly. Repeat.

Set healthy limits

There’s only so much news we can digest each day and it’s not refreshing NYTimes, The Guardian, and the SF Chronicle twenty times an hour. Social media can be informative and entertaining, but how do you feel after 2 hours of endless scrolling? Notice your experience when reading the news or checking the gram, and pace yourself through the day. Maybe set a timer for 20 minutes, then take a break and start a different activity. Use your devices for more than the constant information rush by exploring the plethora of streaming content, whether your cup of tea is digital library books, live music recordings, virtual museum tours, workout classes, nature videos, Ted Talks,  the NY Metropolitan Opera. Find a balance between news engagement and unplugging for renewal.

Support each other

Just because we’re trying to flatten the curve doesn’t mean we suddenly become experts at tolerating isolation. Our social needs did not go on lockdown, so for our wellbeing and those of our loved ones, stay connected! This is a great time to make use of FaceTime, Skype, and Google Hangouts. Check in with family and loved ones. Find out how they’re spending the lockdown, and encourage each other to live well despite the disquiet. Catch up with friends new and old. Make plans for picnics and museum trips and travel when quarantine measures are no longer necessary. Start a digital book club! And if you need a little extra support during these times, we’re offering video streaming appts to new and existing clients at Therapy Now SF. Call or email for a free consultation phone call, and we can have you scheduled for your first appt within the week.

Stay safe out there, and keep washing those hands. ~ Dr. Amynta Hayenga, Registered Psychological Assistant

Additional Resources:

• https://www.tenpercent.com/coronavirussanityguide

• https://insighttimer.com/

• https://www.youtube.com/watch?v=NWH8N-BvhAw

• https://www.cnn.com/2020/03/14/us/what-to-do-this-weekend-coronavirus-trnd/index.html

• https://www.forestapp.cc/

• https://apps.apple.com/us/app/wild-journey/id1437268231

By Annika Miyamoto, MS

Although it is not an official medical diagnosis, occupational fatigue is real and can have detrimental affects on a person’s physical, mental, and emotional wellbeing. And to clarify, burnout can impact anyone working in a variety of occupational contexts whether it working a 9-5 office job, caring for family or loved ones, or 24-hour on-call status such as the case for first responders.  If you are wondering if you may be suffering from this form of stress ask yourself the following:

• Has it become increasingly difficulty to get myself to work or begin daily tasks?

• Have I or others noticed that I am more cynical or pessimistic?

• Am I unable to accomplish as much as I used to?

• Do I feel overwhelmed by my work? 

These questions are just some of the common variables when considering whether a person is experiencing burnout and is not an exhaustive list. Even more defeating might be the belief that a person, despite experiencing burnout, is stuck living with it whether it is a job that they cannot leave or caregiving for a loved one. The truth is that there are many factors that contribute to burnout and leaving a job or going on vacation may not be the only options a person has (and not feasible in many cases!). 

Transition from “living to work” to “working to live!”

Making smaller environmental changes (e.g., better sleep, healthier eating habits, daily exercise) can help balance out some of the stress one may feel. Also, recurring thought patterns or certain personality characteristics have also been found to contribute to occupational fatigue and changes in how we perceive and think about situations can significantly improve outcomes. The great news is that a person can work with a mental or behavioral health specialist to tackle these barriers to experiencing a more fulfilling occupational life and overall sense of wellbeing. 

By David Shepard, Psy.D.

Eating disorders can be a very severe and intense disorder for many people. It not only affects the person with the eating disorder but also their loved ones. No one wants to see their child suffering or making harmful choices. So once your child is in treatment and/or seeing a professional, what are some of the ways you can help your child on their journey to recovery from an eating disorder?

The first thing a parent can do is to know that it is not their fault that their child has an eating disorder. Eating disorders are very complex and have a variety of causes (societal beauty standards, social media, gender roles, perfectionism, control, etc). The focus should be less on who to blame but on how you can help your child and be a resource.  A great way of being a resource is to be a part of their treatment. Family therapy has a significant impact on people struggling with eating disorders. Although treatment programs and therapists will provide you with information about eating disorders, the more you can educate yourself on eating disorders, the more likely you will be able to understand your child’s struggles. 

Outside of treatment, modeling healthy behaviors can also play a major role in overcoming an eating disorder. Things that are helpful to talk about and/or model are self love, compassion, appreciation of all body types, balanced eating, balanced exercise, flexibility in gender expectations, healthy coping skills and social media literacy (unplugging, being aware of subtle messages, etc). Eating together has a family could be a time to model healthy behavior. Eating together should be light-hearted, enjoying each other company, talking about things that make each person feels good. Focusing on weight, dieting, calories, being perfect, physical appearance, strict gender expectations, harsh criticism, and bad/good food, should be avoided.  Another away you can be a resource to your child is to praise/congratulate them on achievements based on their abilities (academics, hobbies, volunteering, etc). Lastly, communication is an important tool in supporting your child with their eating disorder. Being open with your feelings, fully listening, being direct, using “I” statements, being calm, patient, caring and loving are all ways to communicate to your child that you support them and that they can you use as a resource during this difficult time. 

Because eating disorders negatively impact the whole family, supporting yourself also helps you support your child. Trying to help your child overcome an eating disorder can be overwhelming and challenging, so it is important that you have resources as well. If you would like support for yourself while you are helping your child with an eating disorder, please contact us at TherapyNowSF to book a free consultation.

By David Shepard, Psy.D.

As the New Year kicks off, many people feel the New Year brings new opportunities to do things we want to accomplish. This feeling comes every year for many of people, which is why New Year’s resolutions have become so popular.

But many people have the experience of making New Year’s resolutions/goals that they never end up achieving. For some people this has steered them away from making New Year’s resolutions and for others they end up repeating the same New Year’s resolutions year after year. So what are the ways to improve the chances of you achieving your New Year’s resolutions or just goals in general?

Below are some tips that have shown to help people improve their chances of achieving their goals.

The first step in being able to achieve your goals is starting with the goals themselves. Your goals should be moderate in difficulty, meaning your goals shouldn’t be too hard (wanting to become a millionaire in a year) or too easy. Another thing about your goals is that they should be specific, general goals can lead to putting them on the back burner.

Once you have specific goals, it is helpful to write out why each goal is important and the impact that reaching these goals will have on your life.

The next step is mapping out a plan to reach each goal that you set for yourself. This plan should include steps/ smaller goals that get you closer to your main goal, and a timeframe for these steps/smaller goals. The timeframe should end with the date you expect to achieve each goal. Keeping track of progress towards your goals according to your timeframe is important to staying on track to achieving your goals.

A way to help with motivation of working towards your goals is to make your goals and timeframe known to people that support you. This is known as having accountability partners. Accountability partners help by checking in with you to make sure you are working towards your goals and staying on track. This could be done by having friends or family text occasionally to check in on your goal progress or announcing your goals on social media for online friends to check in with your progress.

If you would like to learn more about achieving your goals, please contact us at Therapy Now SF to book a free consultation.

By Annika Miyamoto

• We drink to celebrate

• We drink after a bad day

• We’ve even designated a special time during the day, recognized by all, known as “happy hour”

Like everything else, there are both positives and negatives associated with alcohol consumption which is a relationship unique to each person who partakes.

But sometimes we drink because we are bored, lonely, or just because. Before we know it we might have:

• gained some unwanted weight

• or experience an increase in daytime irritability due to poor sleep

• or in extreme cases have run-ins with the law because of alcohol

Any of this sound familiar?

Despite popular belief that being an “alcoholic” is an actual diagnosis, this is not true.

The Diagnostic and Statistical Manual 5th edition (DSM 5) which mental health folks use to guide diagnosis recognizes “substance use disorder” which encompasses a wide range of mind altering substances. To qualify for a diagnosis of substance use disorder, a person must meet a minimum of two criteria from a long list of descriptors. Depending on how many criteria points a person meets they qualify for mild, moderate, or severe levels of substance use. 

Abstinence is not the only route of treatment for substance use disorder due to alcohol (although may be most appropriate in extreme cases such as DUI or etc.). Just as each person’s relationship with alcohol is unique so is the treatment. In most cases, it is a personal choice as to how to approach one’s concerns about their alcohol use. Some folks explore specific environmental triggers that cause them to drink, some learn alternative coping skills to manage stress, while others choose to explore deeper emotional root causes. The closer the treatment mode reflects personal preferences the better chances for lasting changes in most cases. 

If you are wondering whether alcohol or other substances are becoming problematic in your life speak with your doctor or a mental health provider to discuss potential solutions. 

By Andrea Zorbas

You may of heard of the serenity prayer:

Grant me the serenity to accept the things I cannot change

The courage to change the things I can

And the wisdom to know the difference

Control is a central feature of anxiety. When we feel we have no control or little control, we often get anxious. When we break it down, we can only control some things and other things we have to let go. 

The next time you feel anxious, ask yourself: Is there anything I can do about x problem?

If the answer is Yes, then try to be pro-active with the problem. If the answer is No, then it’s time for you to practice acceptance of the unknown and having no control. The practice of letting go, which can be quite freeing. If you notice yourself ruminating, gently remind yourself there isn’t anything you can do, and to come back to the present. Being mindful can help alleviate those feelings of anxiety. 

By Neko Milton

Emotions about holidays can be a polarizing time of the year. While many embrace the festivities, others see this time as nothing but stress and anxiety. Often during the season of giving we are expected to don our Santa hats and participate in acts of selflessness. Well what about having some compassion for ourselves? 

Well what about having some compassion for ourselves?

Approximately 40% of adults are riddled with social anxiety around the holidays. Eating poorly and drinking excessively can also exacerbate issues like stress, anxiety and depression around the holidays. It is important to remember to take some time for ourselves. you may feel pressured to be everything to everyone. But remember that you’re only one person and can only accomplish certain things. Sometimes self-care is the best thing you can do — others will benefit when you’re feeling less stressed.

• Reflect on aspects of your life that give you joy

• Go for a long walk

• Get a massage

• Take time to listen to your favorite music or read a new book

All of us need some time to recharge our batteries. Be mindful and focus on the present rather than dwell on the past or worry about the future.

By David Shepard, Psy.D.

When someone is anxious or threatened their breathing speeds up in order to get ready for danger.

Other symptoms of anxiety could include:

• Sweating

• Rapid heartbeats

• Feeling hot

• Feeling afraid

• Difficult breathing

• Feeling lightheaded

• Trembling

• Tingling

One of the best ways to reduce anxiety is relaxed breathing

Relaxed breathing signals our bodies that it is safe to relax. Relaxed breathing is slower and deeper than normal breathing. It happens lower in body, coming from the belly rather than the chest.

So how do I perform relaxed breathing?

To start, it is bests to find a comfortable sitting or lying position. If you feel comfortable doing so, close your eyes.

Start to breathe through your nose rather than your mouth.

You want to deliberately slow down your breathing:

1. Breathe in to a count of 4

2. Pause for 2 seconds

3. Then breathe out of your mouth for a count of 4

To know if you’re doing it right, pay attention to what part of your body is rising. When you are breathing in, your stomach should be filling with air so it should be rising. Your chest should not be rising. As you breathe out your stomach should be coming in towards your body as the air is being pushed out of your body. A good way to monitor if this is happening is to put your hand on your stomach as you breathe in and out.

Aim to do relaxed breathing for 5 to 10 minutes.

How often should I do relaxed breathing?

Relaxed breathing can help decrease anxiety in the moment you are struggling with overwhelming anxiety. But it can also decrease overall anxiety if practiced regularly.

Doing relaxed breathing has also shown to help decrease depression and insomnia.

It is recommended to perform relaxed breathing at least once a day to help reduce symptoms of anxiety.

If you would like to learn more about decreasing your anxiety and becoming more relaxed, please contact us at Therapy Now SF to book a free consultation.

By Annika Miyamoto, MS

It is a common perception that a person with depression moves around in daily life with a sad face, slumped shoulders, and conveys an overall sense of having been defeated in life.

However, depression does not always present in this way and many folks might be surprised to learn that depression can manifest in many different ways.

Different ways depression can present

• Have you ever found yourself constantly irritable over trivial things?

• Feeling tired, sluggish, or just plain “blah” on a daily basis?

• Or have you ever felt so overwhelmed by life that getting out of bed in the morning is difficult?

Irritability or agitation and overall fatigue are symptoms that may indicate the presence of an underlying depression. Many folks who experience these symptoms with busy lives find ways to adapt or cope, sometimes in healthy ways (e.g., meditation) or not so healthy ways (e.g., alcohol, unhealthy foods), when the truth is that there may be a solution to these struggles.

Depression can be the result of a chemical imbalance within the brain and environmental factors as well. Environmental factors can especially have a significant impact in how a person feels even if they have never experienced depression before. For instance, a breakup with a romantic partner or a change in employment are just some of the events that can emotionally blindside us.

But it doesn’t always require a major life changing event to spark a depressive episode and it may be the result of a chemical imbalance in the brain or other physiological changes within the body.

What you can do

Recognition of symptoms is key!

• Consider making an appointment with your primary care physician and/or licensed therapist

• Read more about depression via the internet, books, or podcasts

• Get adequate sleep

• Eat well

• Exercise, even if it’s a brief 10-15 minute walk around the block everyday

• Avoid alcohol or substances as they can worsen depressive symptoms

• Be patient with yourself

By Pooja Mamidanna

Self-care? What exactly is it? I am sure most of us have heard either a friend, partner, family member, colleague, therapist, or a doctor use this word to us. Well the term self-care can be subjective to everyone based on how they decide they want to engage in their self-care. 

The way I educate my clients about self-care is the connection between the mind (mental/emotional), body (physical) and spirit (prayer/meditation). These are the essential domains of one self-care. So, it is important when we think of engaging in a self are activity we think of self-care as holistic component touching each of these three domains.

As I have gotten older over the years, I have realized the imperativeness of deliberately making time for myself, making this part of my daily discipline. I have a morning self-care routine ( that involves a 21 minute yoga/meditation practice as soon as I wake up and then I work out at the gym)  afternoon self-care routine ( where I take a 15minute walk around where I work during my break making sure I get some sunlight) and night self-care routine ( as soon as I come home from work  I take a really nice hot shower and I end my night before is sleep with a body scan/breathing exercise) .

These are a few essentials I educate my clients on that are important to keep in mind when thinking of self-care:

Technology is a big NO-NO

It is really important to pay attention how you start your day and how you end your day, most of wake up in the morning and the first thing we do is check our phone, or that is the last thing we do before going to sleep. Research shows that so much radiation is not good for your body, as the radiation that transmits from cell phones/all the electronic gadgets can increase one’s anxiety. It is important to engage in some relaxation activity when you wake up (helps set the tone of your day) and when you go to sleep (helps you relax).

Engaging in a healthy nutritious diet

We are what we eat, so in order to feel good we need to make sure our body is getting the right kind of nutrients in the food chain.

Getting Enough sleep

We need at least 7-8 hours of sleep, it is important we don’t use any technology 30 minutes before we sleep as the lighting can affect our sleep cycle.

Tips for healthy sleep hygiene.

Exercising

• walking

• running

• dancing

• sports

• gym

• hiking

• etc.

Tips for Mental Health Benefits of Exercise.

Engaging in any mindfulness activity that helps you learn how to be present in this moment

• Breathing

• walking

• art

• taking a hot shower

• reading a book

• cooking

• etc.

Tips for Mindfulness Activities.

Thinking about the positives when things are tough (focusing on what’s right) and not what is wrong only

Creating a gratitude list asking yourself to name three things you were proud of that you did that day? or three things that made you smile today?

Tips for Gratitude.

Getting some sunlight daily

Taking breaks during your workday going for a short 10-15-minute walk.

Drinking enough water

Engaging in a pleasurable activity

• Meeting friends

• Going to the movies

• Shopping

• etc.

Here is an Activity list that can help think of more self-care activities.

It is important that we make time for ourselves. Only when we take care of ourselves and make that conscious effort will we better be able to be with others in our lives, perform at work/school, and have an overall better emotional, mental, physical and spiritual wellbeing. It is essential to engage in some self-care activity daily (that is part of our daily discipline). The analogy I use with my clients when I am educating them about self-care  is asking them to think about it like the way we brush and floss are teeth daily to take precautions for our oral hygiene; similarly we need to take this step in our daily self-care to take care of our mental health wellbeing. 

I encourage you to start setting up a daily routine starting with a few activities  (paying attention to how you feel before and after) and then slowly ramping up ( the more you set time to take care of yourself and make it a practice I promise you , those are the times you will look forward to in your day ). Research shows that it takes 6 months to make or break habit (in time and with practice you will get this down). Patience is a virtue as always.

By David Shepard

Most of us want to be successful in life, whether that is in our careers or in relationships. If you want to be successful in life, you will need confidence. Confidence boils down to the positive feelings you have about yourself. For many people self-confidence seems mysterious. They feel like either you have it or you don’t. If you don’t have it, good news is that confidence can be developed and nurtured.

Self-confidence is determined for the most part by what is going on in our minds. Our minds are like a personal talk-radio station that is constantly broadcasting a steady stream of thoughts that compare, encourage, criticize, evaluate and judge everything inside and outside of ourselves. This self-evaluating, talk-radio mind has two sides: positive and negative. The positive side is all about broadcasting approving and encouraging messages about ourselves. I can get this job. I deserve all the love my wife is giving me. When on the negative side, messages are disapproving, discouraging and self-defeating. I don’t know what I’m doing. I will never be able to find someone that will love me.

The more negative things we say about ourselves, the more we disconnect from the positive side of our minds, which then results in increased stress and self-doubt. When the negative side persists, we end up being yanked off our success path. In order to remain on a successful path, we must disconnect with our negative side and increase our connection with our positive side.Our positive side supports us on our path to be the best we can, which results in accomplishments and confidence.

If you would like to learn more about increasing your connection with your positive side to improve your confidence and success journey, please contact us at THERAPY Now SF to book a free consultation.

Dr. Anlie Reichel from Therapy Now SF introduces 'New Moms Back at Work,' where new moms can come together, share experiences and get support.