THOUGHT BUBBLES

HOW TO SORT THROUGH YOUR THOUGHTS AND REDUCE YOUR STRESS

I notice clients coming to therapy with what I call thought bubbles that they hold with them. For them these are thoughts that they believe to be true about themselves or certain situations. In general, people will have “core beliefs” that stay with them from learned past behaviors and childhood events. When we explore where these core beliefs and thought bubbles come from it is easier to understand and change them to more realistic and rational thoughts. This helps clients to reduce their stress of fear and worry and to feel more confident about their reactions and behaviors.

Some common cognitive distortions include:

Overthinking

Assuming

What ifs

Personalizing

People will think with feelings rather than facts. You can ask yourself what is the evidence that “this” or “that” will happen. How likely will this negative thought come true? Am I basing this thought on fear and worry?

It is common for people to come to therapy with negative thoughts such as, “I will be rejected”, I won’t get the job”, “I am not good enough”.

Ways to reduce the stress and change your thoughts:

Practice positive affirmations, such as, “I am good enough”, “I love myself and value myself”, “I am human and will make mistakes and that is ok”.

Understand your triggers or the “why” behind those thoughts

Explore your feelings

Recognize your autopilot response and become mindful of changing those negative patterns

Practice implementing new realistic thoughts

Once you choose a coping strategy that works for you, implement this into your daily routine. This will help you to become more self aware of practicing to replace those negative thoughts and will make it easier for you to start believing that you are capable.

1. Reach out to me over email at doctorjaclynphd@gmail.com.

2. Schedule a consultation and meet with me to discuss your treatment goals.

3. Start online treatment from the comfort of your home and start managing your thoughts!