Grief finds us in many different ways. Most people associate it with the death of a loved one, which is certainly true. What many people fail to realize is that all sorts of loss can bring on grief. A relationship ending, job loss, or even financial struggles can all evoke this feeling. 

Even though all sorts of circumstances cause grief, the feelings are similar. You have to learn how to move forward with your “new normal.” It’s easy to develop harmful habits while you learn how to overcome grief, but with a little mindfulness, you can navigate the grieving process while also caring for your own personal well-being.

You don’t have to cope on your own. In Balance Counseling provides compassionate grief counseling services in Tucson to help you on your journey.

1. Take Time to Process

It’s true that every person grieves differently. It’s also true that you can’t begin the grieving process without taking the time to process your trauma. Dissociating as a coping mechanism temporarily relieves the emotional pain, but it does not help you adjust to the circumstances.

Take the time to feel sadness, guilt, confusion, and any other feelings you have surrounding your loss. Once you begin to acknowledge the pain, you can start coping with grief.

2. Make Sure To Eat

When you feel extreme emotions associated with grief, you may not feel like eating at all, much less like maintaining a healthy diet. Keep food on hand that takes little to no effort from you, such as crackers, nuts, and snacks you enjoy that you can reach for to nibble on.

Even if you don’t feel hungry, if you force yourself to eat a little bit, your mind may realize that your body needs nourishment during your grieving process, and you will regain some of your appetite.

Drinking water while you’re in a state of grief is also vital. Crying dehydrates you faster than you may realize. 

3. Don’t Isolate Yourself From Loved Ones

Many people self-isolate while they try to deal with extreme emotions. Instead of avoiding friends and family, lean on them for support. Simply turning to a friend to talk about the situation is a big step in learning how to overcome grief.

If you and your family members are coping with the same type of loss, take the time to check in with each other and talk about the way your lives have changed in the wake of a tragedy. Knowing you aren’t alone can bring a sense of peace as you learn to adjust.

4. Healing Through Talk Therapy

Keep in mind that grief is not linear. You may feel fantastic one day and devastated the next. Whatever you feel is valid, and having a few sad days doesn’t mean you will feel sad forever. If you struggle with learning how to overcome grief, you could suffer from effects of emotional trauma. Seeking support can help you cope with grief. Contact In Balance Counseling in Tucson, AZ, by calling 520-722-9631 to schedule counseling to begin your healing journey.

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, which can be particularly helpful for individuals dealing with different kinds of anxiety. 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. 

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. 

Anxiety

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.

Flashbacks

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

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.