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HOW HAVE YOU BEEN FEELING LATELY?
- Are you up at night worrying about work, your kids, or your relationship?
- Not happy - even though you've done everything that should make you happy?
- Feel like you need to be perfect otherwise you're worthless?
- Do the needs and wants of everyone else come before your own?
- Is your mind racing constantly or do you feel like the littlest thing might set you off?
- Are the things and people that used to make you happy leaving you feeling down?
- Do you wonder if you're good enough, smart enough, worthy enough to be successful?
If so, you are not alone and I understand how you feel. So many of us struggle with these same questions every day.
How can I help you further?
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LISTEN TO THE RADIO INTERVIEW:
Dr. Kathy Answers Questions About Depression, Anxiety, & Anger
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| Online Resources and Self-Tests |
10 Tips to Boost Your Mood
15 Ways to Untwist your Thinking
Are You Too Anxious?
Avoiding Catastrophic Thinking
The Better Blues Buster
Self-Test: Could You Be Depressed?
Self-Test: Is Stress or Anxiety Stopping You?
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| Self-Help Books |
Thoughts & Feelings: Taking Control of Your Moods and Your Life: A Workbook of Cognitive Behavioral Techniques
Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem
Ten Days To Self Esteem
Mind Over Mood: Change How You Feel by Changing the Way You Think
How We Choose To Be Happy: The 9 Choices of Extremely Happy People-Their Secrets, Their Stories
Fearless Living: Live Without Fear, Love Without Regret
Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness
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| Phone Coaching |
No matter how you are feeling now, I guarantee you, you are not alone. Many people - successful, talented, hard-working, wonderful people like you - feel like they'd like to understand more about why they are feeling down, beating themselves up, and not enjoying life the way they want to. If you like the idea of talking privately by phone, this option may be right for you, please click here to learn more or email me to discuss your needs.
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| Individual Counseling |
You may be feeling especially low now and would like to work one-on-one with someone who truly understands how you feel. I understand completely and would be honored to help you connect with someone who is the perfect fit for you, whether that is me or another counselor. Let's schedule a 15 minute "get acquainted" session so that we can decide if I am a good fit for you and your situation. To schedule your complimentary phone consultation, please feel free to call me at 949.222.6688 or email me with your contact information and the best time to reach you.
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It's very painful to be feeling the way you do and there are three exercises I'd like you to try so that you can start to feel better right now:
1. Be Present.
Sometimes we get overwhelmed thinking about what's going to happen tomorrow. We ask ourselves: what if something goes wrong? What if the interview doesn't go well? What if I fail the exam? What if he does leave me? We spend so much time worrying about tomorrow, next week, five years from now - that we forget about today. Doing good things today and making the right choices today will lead to a successful tomorrow. So consciously stop yourself from thinking about anything beyond today. Devote part of your day to simple enjoyment: really allow yourself to enjoy reading a book, talking to a friend on the phone, or going to a movie. Then devote the balance of the day doing what you need to do now so that you can feel better about tomorrow. If you spend your time this way, you will get more done, you will worry less, and you'll feel much more relaxed.
2. Get Active.
You will feel much better if you stop doing what you usually do and do something different. Clean out a closet - you'll have a sense of accomplishment; go for a walk around the park - you'll feel energized and uplifted; call a friend - you'll feel more connected and calm. You don't have to make a dramatic change, just do something simple that's different and you'll find yourself feeling differently too.
3. Explore Your Thoughts.
Sometimes we feel upset because we feel out of control. The following pen-and-paper exercise is designed to help you feel more in control of your thoughts and feelings. On a piece of paper, make a chart with four columns. In column 1, write down all the things you are worried about. In column 2, write down how likely that event is to happen (is it 10% likely, 25%?). In column 3, write down all the "if/thens" that come to mind when you think about what's bothering you. In column 4, write down some things you can actively do if the worst case scenario events happen or what you can do now to prevent the worst case scenarios from happening.
Here's an example:
Column 1: What's bothering me? I may lose my job.
Column 2: How likely is this to happen? 30% because my company just had a lay off.
Column 3: If this happens, what then? Then I will need to look for a new job, I don't know how long that might take, maybe I will not be able to pay the bills
Column 4: If the worst case scenario happens? Then I will need to polish up my resume, get into contact with a networking group, call some old contacts, reach out to some connections, post my resume online, etc… - OR - I could be proactive and talk to my supervisor about the company's future plans, how I can be helpful; I could also connect now with some old contacts or join a networking group.
Sometimes just by thinking a worrisome thought all the way through and coming up with a solution, we find we feel much better.
Would you like to learn more about Zyprexa, Wellburtin, Effexor, Lexapro, or Paxil? Click Here for WebMD.com
Would you like to learn more about homeopathic medications for depression and anxiety, such as GABA? Click Here for VitaminGuide.com
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