Therapeutic Talks With Dr. Bobby L. Armstrong

Having the blues during the winter months? You might be a victim of seasonal depression. Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression related to changes in seasons that affects millions of people around the world every year. Symptoms may include feeling down or sad, losing interest in activities you usually enjoy, having low energy levels and sleeping more than usual.

If you think you are experiencing SAD don’t fret – there are ways to fight back! While it won’t be an easy journey, getting out of your funk doesn’t have to be too grueling either. Some tips for managing seasonal depression include eating healthy foods, exercising regularly, spending time outdoors, and seeking social support. Additionally, light therapy may help to reduce symptoms by exposing you to bright light that mimics natural outdoor light.

So don’t let seasonal depression keep you down this winter. With a good attitude and the right tools, you can beat it! Get back out there and enjoy your winter – after all, it won’t last forever!

Remember: even if things seem dark now, brighter days are ahead. Take care of yourself and find strength in knowing that you can tackle whatever comes your way.

There's no shame in needing time to heal. Moving past trauma is never easy, and it often takes longer than we'd like. Be patient with yourself, and trust that you will get there in time.

In the meantime, focus on building new routines and habits that support your healing journey. Surround yourself with people who understand and can offer love and support. And most importantly, don't give up on yourself. You deserve to heal and be happy.

"The ability to let things go is a great strength. It's what allows us to move on from the past and focus on the present. And it's what gives us the power to create our own future." - Unknown

Letting things go can be hard, but it's always worth it in the end. Whether you're moving on from a past relationship, forgiving someone who has wronged you, or simply letting go of negative thoughts and emotions, letting go is always the best course of action.

Not only does it allow you to move on from whatever was holding you back, but it also gives you the strength to create your own future. So next time you're struggling to let something go, remember that it's not only healthy for you, but it's also the best way to move forward.

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It's not unusual to feel overwhelmed by sadness, anger, and anxiety after a loss. You may find yourself crying spells, feeling fatigued, or having trouble sleeping. It's important to give yourself time to grieve and cope with your feelings. Here are some tips for dealing with reminders of your loss:

- Acknowledge your feelings. Don't try to bottle them up. Allow yourself to cry, shout, or do whatever you need to do to express your emotions.

-Talk about your loved one. Share memories and stories with friends and family members. This can help you feel connected to the person you lost and can also provide some comfort.

-Do something special in honor of your loved one. This could be something as simple as planting a tree or writing a letter.

-Seek professional help if you're struggling to cope. A therapist can provide support and guidance as you work through your grief.

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What is your attachment style? If you're not sure, don't worry - you're not alone. In fact, most people are unsure of their attachment style. But why is this important?

Your attachment style is based on your early experiences with caregivers (usually your parents). These experiences shape how you relate to others in your life, and can even affect your romantic relationships.

There are three main attachment styles: secure, anxious-ambivalent, and avoidant. Let's take a closer look at each one.

Secure Attachment Style

If you have a secure attachment style, it means that you feel comfortable with intimacy and closeness in relationships. You're not afraid of being hurt or rejected, and you're able to trust and rely on others.

People with a secure attachment style typically had caregivers who were responsive to their needs. They learned that they could count on others, and that relationships are safe and supportive.

As an adult, you may find yourself in long-term, committed relationships. You're likely to be trusting and supportive of your partner, and you're comfortable with intimacy.

Anxious-Ambivalent Attachment Style

If you have an anxious-ambivalent attachment style, it means that you tend to be worried about being rejected or abandoned by others. You might feel like you're not good enough for the people in your life, and you might find it difficult to trust others.

People with an anxious-ambivalent attachment style often had caregivers who were inconsistently responsive to their needs. They learned that they couldn't always count on others, which can make it difficult to trust people as an adult.

As an adult, you may find yourself in relationships that are tumultuous and full of drama. You might have a hard time trusting your partner, and you might feel like you're always walking on eggshells.

Avoidant Attachment Style

If you have an avoidant attachment style, it means that you tend to be uncomfortable with intimacy and closeness in relationships. You might find it difficult to trust others, and you might prefer to be alone or independent.

People with an avoidant attachment style often had caregivers who were unresponsive to their needs. They learned that they couldn't count on others, and that it was safer to be independent.

As an adult, you may find yourself in relationships that are distant or impersonal. You might have a hard time trusting your partner, and you might prefer to keep your distance.

Do you know your attachment style? If not, there are plenty of resources available to help you figure it out. Once you know your attachment style, you can start to understand why you relate to others the way you do. And if you're in a relationship, understanding your attachment style can help you create a stronger, more supportive bond with your partner.

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There are four attachment styles that people tend to fall into: secure, anxious, avoidant, and ambivalent. Each one is characterized by a different way of relating to others, and each one can have a major impact on your relationship style. Here's a quick overview of the four attachment styles:

Secure Attachment: People with a secure attachment style are usually comfortable with intimacy and close relationships. They're able to trust their partner and feel confident that their relationship will withstand any challenges.

Anxious Attachment: People with an anxious attachment style tend to be preoccupied with their relationships. They're always worried about being rejected or abandoned and may go to great lengths to keep their partner from leaving them.

Avoidant Attachment: People with an avoidant attachment style tend to be uncomfortable with intimacy and close relationships. They often keep their distance from their partner and may even try to sabotage their relationship.

Ambivalent Attachment: People with an ambivalent attachment style have a mix of both anxious and avoidant tendencies. They're usually afraid of being rejected or abandoned, but they also have a hard time trusting their partner.

If you're not sure which attachment style you have, don't worry. Many people have a mix of different styles, and your attachment style can change over time. The important thing is to be aware of your own tendencies and to work on creating a healthy relationship that works you .

trauma: People who have experienced trauma often have trouble with trust and intimacy. They may find it hard to let anyone into their lives for fear of being hurt again. If you've been through a traumatic experience, it's important to get help from a therapist or counselor who can help you work through your fears and learn how to create healthy, trusting relationships.

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The 5 A's of Change

1. Awareness

2. Acceptance

3. Acknowledgement

4. Action

5. Accountability

Change can be difficult, but it is possible. The first step to change is awareness. You need to be aware of the problem in order to do something about it. Once you're aware, you need to accept that there is a problem. This can be difficult, but it's necessary in order to move forward. After acceptance comes acknowledgment. Acknowledge that you have a problem and that you need to do something about it. This is a key step in taking responsibility for your actions. Once you've acknowledged the problem, it's time to take action. Action is necessary in order to make any change. Finally, be accountable for your actions. This means being held responsible for the results of your actions. Change is not easy, but it is possible. Follow these five steps and you'll be on your way to making the changes you want to see in your life.

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We've all heard of projection, but what exactly is it? And how far are you taking it?

Projection is a defense mechanism that allows us to transfer our own thoughts, feelings, and impulses onto others. This can be a helpful way to cope with our own inner struggles, but only if we're aware of it.  Otherwise, we can end up taking our projection too far.

Here are some signs that you might be projecting:

1. You're quick to judge others.

Do you find yourself judging others for their actions or thoughts, without really knowing them? This is a sure sign that you're projecting. When we project, we tend to see the worst in others, because we're really afraid of what we might see in ourselves.

2. You're always right.

If you find yourself

If you find yourself constantly judging others, it's a good sign that you're projecting. When we project, we tend to see the worst in others while overlooking our.

own flaws.

3. You're always the victim.

Do you find yourself feeling like the victim in every situation? This is another common projection. When we project, we tend to see ourselves as innocent and blameless, while everyone else is out to get us.

4. You have a hard time seeing your own faults.

Do you have a hard time admitting when you're wrong? This is another sign of projection. When we project, we tend to see our own faults as minor and insignificant, while everyone else's are huge and unforgivable.

5. You're quick to anger.

Do you find yourself getting angry at others easily? This is yet another sign of projection. When we project, we tend to transfer our own anger and frustration onto others.

If you find yourself exhibiting any of these signs, it's a good idea to take a step back and examine your behavior. Are you really seeing the whole picture, or are you just projecting your own fears and insecurities onto others? Only you can answer that question.

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There's a lot of talk these days about the mind-gut connection. And for good reason: the two are intimately connected, with each impacting the other in profound ways.

The gut is sometimes referred to as the "second brain" because it houses approximately 100 million neurons - that's more than the spinal cord! This extensive network of neurons is responsible for a variety of functions, including processing and responding to information from the brain, producing and releasing neurotransmitters (chemicals that relay messages between cells), and regulating the immune system.

The gut-brain connection is a two-way street: not only does the brain influence gut function, but the gut also has a direct impact on brain health. This is due in part to the enteric nervous system (ENS), which is a collection of neurons that line the gastrointestinal tract from the esophagus to the rectum. The ENS is responsible for relaying information between the gut and the brain, and vice versa.

This mind-gut connection is thought to play a role in a variety of conditions, including gastrointestinal disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease; mood disorders like anxiety and depression; and even neurodegenerative diseases like Alzheimer's and Parkinson's.

So how can you support a healthy mind-gut connection?

There are a few key things you can do:

- Eat a healthy diet that includes plenty of fiber, fermented foods, and omega-3 fatty acids.

- Manage stress with relaxation techniques like yoga, meditation, or deep breathing.

- Exercise regularly.

- Get enough sleep.

- Avoid smoking and excessive alcohol consumption.

By following these simple tips, you can help keep your mind and gut healthy and connected.

If you're struggling to cope with your emotions, don't be afraid to seek professional help. A therapist can provide you with tools and support to help you better understand and manage your emotions. www.empcounseling.com

The ability to be emotionally aware is a key part of being a well-rounded person. It allows you to better understand yourself and others and can help you navigate through life's challenges with more grace.

If you're not sure how to become more emotionally aware, don't worry - it's not as difficult as it may seem. Here are some tips:

1. Pay attention to your emotions.

This may seem obvious, but it's important to take the time to really notice how you're feeling. Don't just go through the motions of your day without taking stock of your emotional state. If you can't identify how you're feeling, take a few deep breaths and focus on what's going on around you.

2. Identify your triggers.

What are the things that tend to set off your emotions? Once you know what these triggers are, you can be better prepared to deal with them when they come up.

3. Learn to manage your emotions.

If you find yourself overwhelmed by your emotions, take a step back and try calming yourself down. This may mean taking some time for yourself, or it may mean talking to someone you trust about what's going on.

4. Be honest with yourself.

Part of being emotionally aware is being honest with yourself about your feelings. If you're feeling sad, angry, or scared, don't try to bottle it up. Acknowledge your emotions and allow yourself to feel them.

5. Seek help if needed.

#psychology

#blackmaletherapist

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