Author: In Balance Counseling

how to stop negative thoughts

How to Stop Negative Thoughts from Taking Over Your Life

Are negative thoughts controlling your life? Do you know how to stop negative thoughts from spiraling out of control? As providers of counseling services in Tucson, AZ, our team at In Balance Counseling will hear your struggles and help you find new ways to gain control. 

Call 520-722-9631 to set up an appointment for individual counseling. Then, continue reading to learn better ways to cope with negative thought patterns.  

#1 Name the Thoughts

First, take a moment to find a quiet space to reflect. Sometimes, the hustle of your daily routine can get in the way of your mental health. But your health is important, and you deserve the time and space to reconnect with yourself and change negative thinking.

Then, identify the thoughts by giving them names. Some examples of appropriate labels include:

  • Catastrophizing: “If I can’t complete this task perfectly, my manager will fire me.”
  • Negative labeling: “I am the worst at writing emails.”
  • Blaming: “She didn’t talk to me. She must hate me. She makes me feel bad.”

#2 Replace the Thoughts

Once you’ve labeled the thoughts, try to understand what they’re actually telling you. Use the catastrophizing thought as an example. You think the worst-case scenario will certainly take place. Yet, it hasn’t happened, and what actually takes place might differ completely.

The following examples demonstrate how you can have a negative thought and transform it into something more positive or balanced:

  • Replace “If I can’t complete this task perfectly, my manager will fire me.” with “I may feel disappointed if I can’t complete this task perfectly. But I do not know how or whether my manager will react.”
  • Replace “I am the worst at writing emails.” with “I will work on my email writing skills to improve them.”
  •  Replace “She didn’t talk to me. She must hate me. She makes me feel bad.” with “She didn’t talk to me. Perhaps she’s busy. I’ll catch up with her later.”

#3 Affirm Yourself

Learning how to stop negative thoughts requires self-affirmation. After replacing each thought with a new, more balanced thought, follow up with an affirmation. If loved ones approached you with the same thoughts about themselves, how would you respond? 

You would reaffirm their value to your life and the rest of the world. Practice doing something similar for yourself. 

#5 Reflect and Track Your Thought Patterns

As you practice this pattern of mindfulness, try to track your thought process in a journal. You can use the following tracking template.

  1. Original negative thought
  2. Thought label
  3. Thought replacement
  4. Affirmation

You might notice that your thoughts slowly begin shifting away from the old thought patterns that controlled your life and happiness. 

Learn How to Stop Negative Thoughts with Resources from In Balance Counseling

Discovering how to stop negative thoughts can help you cope with negative experiences in a more productive manner. At In Balance Counseling, we offer therapy for anxiety, depression, and other issues that cause destructive thought patterns.

Call 520-722-9631 to find mental health resources that fit your needs today. 

how long after a divorce can you ask for alimony

What Are the Long-Term Effects of Emotional Trauma?

Emotional trauma is often the result of separation, the loss of a loved one, verbal abuse, or a variety of other factors. Although people may experience immediate symptoms, the long-term effects of emotional trauma can affect you years after the trauma.

At In Balance Counseling, our team of mental health professionals offers individual counseling in Tucson to help you process, recover, and heal. Call 520-772-9631 to schedule your session. Read on to learn about the effects of emotional trauma. 


Although everyone occasionally feels anxious, chronic anxiety can be a side effect of emotional trauma. Trauma-based anxiety might include recurring feelings of dread, panic attacks, and paranoia.


Many people who experience anxiety also have flashbacks. Flashbacks are visceral periods where you re-experience painful emotions and memories. It’s an intense emotional reaction that can be difficult to overcome alone.


Depression is one of the most common long-term effects of emotional trauma. Emotional trauma can cause depression, but it can also exacerbate an existing diagnosis. These deep, persistent feelings of sadness make your everyday life more difficult.

However, counseling and medication can alleviate some of the stress associated with depression.

Self-Destructive Behaviors

Sometimes emotional trauma turns outward and influences your actions. For instance, a quiet person may suddenly become an adrenaline junkie, while a foodie might stop eating for days at a time. Substance abuse is also common; many people use alcohol or drugs as coping mechanisms.

Difficulty Sleeping

You may also have difficulty sleeping after something traumatic occurs. Insomnia is not uncommon among those with emotional trauma. Other struggles involve an inability to sleep through the night, waking up early, or dealing with vivid nightmares.

Behavioral Changes

Emotional trauma sometimes causes people to react in unexpected ways. For instance, you may notice a change in your mood or personality. Trauma invades your daily life, so even if you feel like your day-to-day activities should be the same, you experience them differently.

Many people lose their sense of safety during this period. Other behavioral changes might include irritability, anger, loss of interest in hobbies, and an inability to relax. 

Difficulty Focusing

Emotional trauma can also impact your mind. If you have difficulty concentrating or remembering things, you should seek professional help. 

Physical Health Issues

The stress associated with emotional trauma can lead to physical pain and various health problems. Headaches, inflammation, muscle pains, and digestive issues are common. Don’t ignore mysterious symptoms after you experience something traumatic. The root cause could be mental or emotional. 

Additional Symptoms

Emotional trauma can manifest in a variety of ways. The symptoms above are common, but The National Library of Medicine describes other effects, which include:

  • Fatigue
  • Confusion
  • Persistent sadness
  • Agitation
  • Numbness
  • Dissociation
  • Blunted affect
  • And more

Find Treatment for Emotional Trauma

The effects of emotional trauma can be far-reaching and intense, but you don’t have to go through this process alone. In Balance Counseling can provide compassionate care, therapy for anxiety disorders, and more.

Call 520-772-9631 to find help today.

dealing with alcohol withdrawal

10 Tips on Dealing with Alcohol Withdrawal

Alcohol dependency is a medical condition that many find hard to quit. Dealing with alcohol withdrawal presents you with many unpleasant physical and psychological symptoms, such as nausea, tremors, depression, and irritability.

If you are struggling with alcohol withdrawal, these ten tips can help. At In Balance Counseling, we offer addiction counseling in Tucson to provide support when you need it most. You’re not alone; call us at (520) 722-9631 to take the first step in your recovery.

1. Hydrate

Hydrating is essential to managing alcohol withdrawal. Pump your body with electrolyte-packed fluids to curb any nausea and dehydration. Sports drinks offer key electrolytes like potassium, calcium, sodium, and magnesium. 

2. Eat a Clean Diet

Alcohol acclimates your body to high glucose levels. This presents high-risk factors for diabetes, kidney disease, and other serious health conditions. Balance out your nutrition with a healthy diet of plenty of fruits and vegetables.

3. Take a Cold Shower

Hot flashes can be a common symptom when dealing with alcohol withdrawal. A cold shower can help relieve them and clear your mind of the urge to drink.

4. Build a Support System

Know that you are never alone in your recovery. Ask a friend to stay with you during this period. Having a support system around you can make a difference in your detox success.  

Have discussions with your doctor about preventing alcohol dependency by changing your drinking habits. They can offer tips for recovery and provide guidance if you need professional counseling.  

5. Meditate

Close your eyes, take deep breaths, and clear your mind. Meditation can be a powerful coping mechanism to curb cravings and recharge. 

6. Listen to Music

Let your mind escape with music during detox. It can be a simple yet effective distraction to get you through the severe symptoms of withdrawal. 

7. Read a Book

Distractions are key for dealing with alcohol withdrawal. Pick up a book when you’re in recovery and get lost in the world within its pages. 

8. Think Long Term

When alcohol cravings set in, it can be hard to navigate them without relapsing. Teach your brain to focus on the negative consequences of a relapse to help you with the suppression of alcohol withdrawal symptoms.

Having your mind fast forward through the temporary relief you’ll feel can help you focus on your big-picture goals.

9. Take Up a New Hobby

Have you always wanted to try painting or learn an instrument? Taking up a new hobby both stimulates your mind and distracts you from the symptoms of alcohol withdrawal. Throw your energy towards a new hobby or return to one that you gave up on before. 

10. Get Active

There are several benefits of exercise and addiction recovery. You can reduce stress, improve your sleep patterns and get a change in scenery. Go for a walk, shoot hoops, or take part in any form of exercise you enjoy.  

Seek Treatment for Alcohol Addiction and Withdrawal

Dealing with alcohol withdrawal is challenging, but you don’t have to go through it alone. For help managing your alcohol addiction and withdrawal, reach out to In Balance Counseling at (520) 722-9631.

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