Seasonal Affective Disorder (SAD)

Valor Counseling2020-10-21T12:21:45-05:00

One study suggests that 5% of adults suffer from SAD, and that it affects women more often than men. SAD can interfere with daily functioning and relationships. SAD is a serious diagnosis and is very treatable. Here are some warning signs to keep an eye out for as we transition into fall and winter.   Feeling Depressed Loss of Interest in Activities Changes in Appetite (loss or increase) Difficulty falling or staying asleep Low Energy Difficulty Concentrating  Feeling...

What fuels your tank?

Valor Counseling2020-10-10T13:17:57-05:00

You can think of our energy or tolerance for things on a scale. Things can either add to our energy/tolerance or subtract from it.  

Adding Fuel:

  Taking a walk Listening to music Positive interactions with friends and/or family Exercise Good sleep  

Using Fuel:

  Conflict with friends and/or family Consuming a lot of social media or news Overworking yourself Worrying over things that have not happened Drinking too much    Knowing what adds fuel to your tank can be helpful. Spend a minute to consider...

Cognitive Triad

Valor Counseling2021-11-20T11:58:23-06:00

What to feel better?   Try using the cognitive triad. The cognitive triad states that thoughts, emotions, and behaviors are all interconnected. This means that my thoughts affect my emotions and behaviors. My emotions affect my behaviors and thoughts. My behaviors affect my emotions and thoughts.    Through this idea if you want to feel better you can change your thoughts or you change your behavior.   Changing your thoughts can include trying to find a...

Change Your Frame

Valor Counseling2020-09-18T15:49:55-05:00

When we are struggling in a relationship that negativity can shape the way we see our significant other. The internal dialog that you have about your significant other can influence how you perceive them, your emotions towards them, and your interactions.  Try and observe how you describe your partner in your mind. If you find yourself with negative thoughts the following exercise can be helpful. It’s easy, quick, and can change...

Choose Health

Valor Counseling2020-09-08T14:57:41-05:00

  Stop for a minute… I want to give you a friendly reminder to take care of yourself.  Take a moment and choose to do something healthy today for yourself. At least one intentional thing. It does not need to be big, take a long time, or have to be something you are necessarily excited to do. Change can happen in small intentional steps. Here are some ideas if you need...

Black and White Thinking

Valor Counseling2020-08-25T16:12:26-05:00

Black and white thinking is a thinking trap that we all fall for. Commonly referred to as a cognitive distortion. This way of thinking can help us simplify complex problems but comes with a down side. The down side of thinking in black and white is that it limits the options we have when considering our experience. Let me give you three examples.   “This year has been completely terrible.”    Has this year...

Find The Silver Lining

Valor Counseling2020-08-13T12:11:33-05:00

Our perspective has big impacts on our mental health. Finding the silver lining can be a great way to help ourselves handle difficult situations. Finding the good in the bad will not take away the bad, but it can make it a bit more tolerable. Finding the silver lining can also bring meaning to your suffering. Here are some examples of questions you can ask yourself to help find the...

What are Triggers?

Valor Counseling2020-08-10T11:22:27-05:00

  Triggers can be many things. Triggers can be people, places, things, music, emotions, weather, and much more. Tiggers are useful to consider when you want to change a behavior. Knowing your triggers can help in many ways. One way to think about triggers is   Triggers lead to   | | | V   Thoughts. Thoughts lead to   | | | V   Emotions. Emotions lead to    | | | V   Behaviors.    Knowing your triggers can bring awareness that will help you change your behaviors. You can then anticipate triggers and...

Be Kind to Yourself

Valor Counseling2020-08-03T14:15:03-05:00

We are oftentimes our worst critic. The negative thoughts our mind produces can be a great source of suffering. Our critical mind can be unrelenting and out right vicious at times. If you have an overly self critical mind it can be good practice to learn how to be kind to yourself. Below are some questions/statements I will suggest to clients when they are trying to be more kind to...