 At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us. Identify the Emotion You cannot correctly address something you cannot first identify. It requires a level of self-awareness that allows you to sit with your feelings and truly get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or masking it while allowing room for what was identified to be addressed in the right way. The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017). Eliminate Triggers Once you know what you’re feeling, you can begin to identify what causes you to feel that way. By identifying the situation or the trigger causing that particular emotion, actionable strides can then be taken to remove or reduce the impacts later on. Or steps can be taken to help you learn how to manage those triggers, so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019). Redirect Redirecting the negative emotions, you feel into positive activities can be a healthy way to release negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm. Activities can include physical events, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed and eventually reduce stress, tension, and anxiety (Scott, 2020). Seek Support Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief both mentally and emotionally. Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling. It can also guide you through developing healthy coping strategies to manage negative emotions (Scott, 2020). Gratitude Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by focusing on the negative stimuli and causing us to find those good things that exist presently in our lives. Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards happiness and joy that gratitude is linked with creating. Taking a few moments to either write down all that you are grateful for or even think about them helps counter these negative emotions. We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives. Whether you adopt one of these strategies or a combination of several, these are great ways to first understand how you feel, address the cause of what you’re feeling, and then develop coping strategies for situations where you find yourself encountering these negative emotions. ***** References: Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/ Partnership Staff. (2017, May 28). Coping with fear, anger and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/# Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603
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 When as a society, we think of health, we typically think of physical aspects. We think of losing weight, gaining muscle, and looking athletic. What most of us fail to remember is that our mental health is just as important as our physical health. Mental health disorders are "real," but often treatable. Mental health issues can be either minor and short-term or life-long. Some others are more severe and require help from a professional. Today, amid a pandemic, political and civil turmoil, the mental health of millions of people is at risk. According to Mental Health America, "as the number of cases of COVID-19 increases, so does the associated anxiety. For the general public, the mental health effects of COVID-19 are as essential to address as are the physical health effects. And for the one in five who already have mental health conditions – or the one in two who are at risk of developing them – we need to take personal, professional, and policy measures now to address them." If you need the help of a mental health professional, here are some tips to follow. Where To Find Help? One of the best places to start would be your family physician, who can refer you to a specialist. Which type of specialist you go for help will depend on the nature of the problem and symptoms. Your family physician can do an assessment and determine where to refer you. A local health department, mental health facility, or a crisis center are also other available options. Try getting a few contact names, so you can research about more than one facility before choosing a provider. Also, if you have health insurance, they may provide a list of mental health providers who are covered in your plan. Your local health department or community mental health center, however, may provide free or low-cost care. Support Groups One supplemental program is peer support groups. They can serve as an essential addition to the help you receive from professional mental health providers. Support groups can be a valuable resource, for sure. A layperson usually leads these groups. They are designed to bring individuals together- those who have similar mental health or substance abuse illnesses. Other organized types of support groups are drop-in centers, warmlines, and training courses in mental health wellness and recovery. Types of Mental Health Professional
How to Choose the Right Mental Health Professional? Talk with the professional on the phone. Ask questions about their approach, philosophy, specialty, or concentration. Once you have selected and feel comfortable with a specific counselor or doctor, the next step is to schedule an office visit. Your first visit will involve talking with the therapist or doctor to allow them to get to know you and your circumstances for a visit. They will ask you what you think the problem is. They will ask about your life, job, living arrangements, family, and friends. Even though you may feel this information is personal, it will help the professional assess your situation and develop a treatment plan. As you start working through your treatment plan, you should begin to feel improvement. You should feel you trust your therapist and feel better about whatever circumstances you are there to face. It would help if you start to be more comfortable in your relationships because your treatment plan may be painful and uncomfortable at times. The more you actively participate in the treatment plans, the better you will be able to cope with your feelings more effectively. Related Blog Posts
 Are you thinking about getting therapy? If you’ve never been to a therapist before, you may be wondering what to expect and how exactly a stranger can help you with your problems. These are very common and fair concerns! Good therapists offer you a large arsenal of therapeutic methods and research-based treatments. In fact, according to a study called Enduring Effects for Cognitive Behavior Therapy in the Treatment of Depression and Anxiety by Steven D. Hollon et al. “cognitive and behavioral interventions have enduring effects that reduce the risk for subsequent symptom return following treatment termination.” In other words, therapy has shown to continue benefiting you even after you’ve stopped going! Finding a good therapist is often the first step in your mental health journey, besides deciding to seek help. Read on for five ways a good therapist can help you resolve your issues. Finding the Root of the Issue Often, the issue you are dealing with has a much deeper root that you may not even be aware of. Sitting at home trying to find the source alone doesn’t work for many people. We don’t have an outside view of ourselves and our issues, but therapists do. Upon talking to them about what is bothering you, they may catch onto something you've probably not noticed, at all. From there, you could attempt to fix the root of the problem rather than just struggling with its effects. Deal With Depression One of the most prevalent mental illnesses in our society is depression. Depression can wreak havoc on your life and greatly diminish your wellbeing. Because depression is so relevant, therapists have developed many different ways to help people deal with it. Sometimes a mindset change is all someone needs to begin the journey out of depression, and a qualified therapist is the first step to recovery. Dismantle Your Fears Fear is something many struggle with, and it can hold you back from living life to its full potential. A good therapist can help you deal with your fears and phobias in constructive ways. Bringing Out Repressed Emotions Yes, the thought of bringing up repressed memories and emotions is horrifying. Still, if you leave let them fester you; they will affect your wellbeing, quality of life, and relationships. Talk therapy provides an efficient venue for dealing with repressed emotions for a better and healthier you. Life Skill Tools While you and your therapist work through your issues, they will give you exercises and advice to get you through your problems and tough times, as well as help you build efficient life skills. All these will enrich your personal growth journey making you emotionally healthier, stronger, and better able to cope with life. A Place Of Trust The ultimate crux of therapy is your relationship with your therapist. Therapy is a place of trust, and the therapist is your best confidant. Remember that everything that takes place in therapy is 100% confidential (by law), and the therapist can not divulge anything you tell them (unless you disclose that you are planning to hurt someone). In this place of trust, you can be yourself, and talk about the most personal issues, no matter how scary, shameful or difficult. The trust relationship facilitates your ability to be honest and therefore provide the best forum for dealing with and overcoming any issues you may have. Assessment Tests There are many assessment tests a therapist can employ to evaluate your mental health. If you think you may have a generalized anxiety disorder, for instance, your therapist can give you a test to diagnose it. Your therapist should also be able to draw upon their education and years of experience to test you for things you may have never thought to ask for. These tests are critical for forming a treatment plan. Non-Judgmental Conversation In therapy, you get to enjoy sharing with a bright, neutral, and non-judgmental person. Maybe all you need are some resources and a push in the right direction. Your therapist can help you with struggles in personal relationships, painful issues, any defects you want to overcome and can even help you with your career concerns. It is also fine if you need to vent. There are no wrong answers! Wanting to talk with a professional is a valid reason to go into therapy. You may even find that checking in every month or every other week is helpful. Problem Solving Therapists have an arsenal of scientific knowledge and treatments at their disposal. They will first work with you to identify specific problems you want to address. You may walk in feeling a general dissatisfaction about your life. Your therapist will help you determine what, specifically, is making you less satisfied. Once problems are identified, your therapist can suggest treatments. However, unlike at your primary care doctor’s office, you will need to be an active participant in these treatments. You will need to be an active participant in finding what to treat as well! You will only get from therapy what you put into it. Final Thoughts Therapy is not a must for everyone, but it is not a bad idea. Therapists are trained to help others process their issues. Even if you need only to vent or gain self-awareness, therapy is worth the time. Ultimately, the goal of personal growth can get a considerable boost when you find a partner in the person of your therapist to help you through that journey.  Talk therapy, including Cognitive Behavioral Therapy (CBT) and psychodynamic therapy, offers a more satisfying life by helping people with emotional growth. During therapy sessions, a person is free to discuss their experiences and feelings with a trained therapist, who, without judgment, supplies respected opinions and options about how the person can make helpful changes. Why would someone commit to examining and discussing their life this way? By resolving psychological issues with guidance and support, a person can improve their quality of life and alleviate physical, mental, and emotional suffering. According to researchers, there are six excellent benefits available through talk therapy:
Improved Physical Health and Management of Chronic Conditions Emotional issues often result in physical symptoms. Resolving emotional issues with talk therapy can help alleviate physical symptoms of stress like:
According to the United Kingdom’s National Health Service, talk therapy can also help people manage chronic medical conditions for a better quality of life. Because these conditions affect a person’s emotional, mental, and physical health, talk therapy can offer ways to improve a person’s quality of life. Talk therapy is recommended for:
Measurable Changes in the Brain Forbes Magazine reported on studies that map brain activity showing measurable changes with talk therapy. Scientists understand that some emotional issues are the result of imbalances in the brain. Drug therapy is often used to restore the brain’s chemical balance. When the balance is corrected, symptoms from physiological and physical problems are lessened or resolved. Studies show that talk therapy alters brain activity in these areas:
These brain areas affect learning, memory, and emotions associated with the anxiety and depression that can be caused by stress. Talk therapy offers the benefit of helping to manage and reduce psychological stress and affects brain activity in these areas. Find Answer Have you ever confided in a friend or family member but doubted the wisdom of the advice they gave you? Do you feel dependent on others when looking for solutions to life’s challenges? Although ideas and support from others can be helpful, your decisions should be based on what you need and the answers that will be best for you. Because talk therapy is non-judgmental and offers respected opinions and advice, therapists help you discover the answers you need in your own way. By examining your life and emotions, therapists guide you to a better understanding of what works best for you and how to stop doing things that don’t help you. Talk therapy teaches you to use other peoples’ advice as part of, but not all of it, finding your answers. Reduced Psychological Problems and Behaviors As talk therapy helps reduce your psychological problems, it also helps change negative behaviors you may engage in because of these issues. According to Healthline, an online clearinghouse for medical information, talk therapy can help change negative behaviors associated with:
Long-Term Effects Because talk therapy helps people learn effective ways to cope with stress, one of the benefits is the long-term effect these changes can have on their lives. The stress management and coping skills a person learns can be used in multiple situations and with various problems. When a person faces a new challenge in life, they can draw on their coping skills to overcome new obstacles without added emotional, mental, or physical stress. Create Success According to the National Institute for Mental Health, one in six adults in the United States will suffer from a mental health issue during their lives. Mental health issues can arise from any life disruption, including loss, unexpected change, and other traumas. Successful people understand the need to resolve psychological problems to improve their lives and achieve their goals. Many people turn to talk therapy for this benefit. Click on the link below and get started today! Related Blog Posts
 It can be challenging to know when to seek professional help. While it may be obvious when to do it for medical ailments, mental health concerns can feel more ambiguous. So, how can you best determine if you need the help of a mental health counselor? One great tip is when you are experiencing emotional distress, it is the right time to consider seeking help. But, what if you are too used to the “distress” that you don’t consider it as a problem? How can you tell yourself, “Hey, you need help!” Mental health awareness is important, and it’s something not to be taken lightly. Here are five common signs that emotionally distressed people experience. Any of these can be your light bulb to go ahead and see a mental health counselor. A Feeling of Excessive Sadness The National Alliance on Mental Illness suggests that while there are several warning signs linked to mental health-related issues, feeling excessively sad for extended periods indicates a problem. While you may not have clinical depression, sadness can become an issue when it is not recognized and appropriately managed. Feeling overwhelmed and too tired to leave bed are also possible indications that you are experiencing excessive sadness. One thing you have to remember, though, is that sadness does not necessarily mean excessive crying. Family Members or Friends Noticed a Significant Personality Change Mental health issues, especially depression, can happen in the most subtle ways and can continue for long periods. This- the manner by which the problem is being manifested- is precisely why cases happen without treatment. More often than not, people in this circumstance don’t recognize the problem because they have become accustomed to the emotion. A number of reasons can trigger the gradual onset of depression and many other mental health issues, but friends and family notice everyday habits such as avoidance, a change in sleeping patterns, and either a significant increase or decrease in energy. Expressions of Distress in Many Forms Change that stems from not-so-pleasant circumstances can be a significant reason people seek mental health counseling each year. Distress can include ruminating on either the past or possible future outcomes. Shame or guilt also may occur from an unpleasant event from the past, especially if it has not been resolved. Distress consumes the mind in anticipation of a probable fear, embarrassment, and anxiety that may never happen even happen at all. Difficult Relationships Human beings are wired to be social creatures, and most of us need to form relationships to feel that we are not alone. Many issues can get in the way of finding and maintaining healthy relationships. With the right mental health counselor, you will adapt to the “norm” of the relationship and eventually learn to deal with the more challenging days calmly and compassionately. The sooner you are in mental health counseling, the sooner you’ll get the idea of where you’d like to go with the situation you are in now. Watch this Video Turn Mental Illness to Mental Wellness From Mental Illness to Mental Wellness with Author Jeanne Cesena Physical Ailments that Medical Doctors Can’t Address The mind and body work together in unison that when one feels pain, the other does too. Multiple, unexplained physical pain or conditions can be the result of an underlying mental health issue. Frequent physical pain from a mental health side effect may include a queasy stomach, migraines, and even general aches. These physical ailments can distract or, worse, prevent us from living a “full” life if not properly managed. Many symptoms can stem from mental health issues. Some may involve more abstract problems like staying in bed for days for reasons you can’t seem to figure out or concrete issues as multiple failed relationships. While some may find it difficult to understand that their problems are “bad enough” to see a counselor, one thing is sure- mental health needs professional management. Feeling perpetually sad, tired, fearful, or ashamed for any reason, needs prompt attention. If you are emotionally distressed, we are here for you. Reach out today! I’d like to help you unpack, process, and start recovering from those distressing emotions. Click the link below and let's get you started today! Book features this week:
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