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Mindful Comeback Therapy

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Durham, ON
Mindful Comeback Therapy

Registered Psychotherapist
"Making Therapy the New Norm"

03/27/2023

A lack of unconditional love during childhood can greatly impact your ability to believe in your lovability and accept love without conditions as an adult. It is not uncommon for those who have experienced this to struggle with feeling unlovable and have difficulty trusting that others love them without them needing to earn it.

When we feel unloveable, we may generalize normal relationship misses as evidence that we are not loved. We may also test our partners to see if they truly love us, such as waiting to see if they say "I love you" at the end of a conversation. However, constantly testing can create unnecessary strain in relationships. Instead, suggest preempting the need for validation by clearly asking for what you need. If you want to hear "I love you," don't wait for your partner to say it first, say it yourself.

It is important to note that you do not need to love vourself unconditionally to have deep and meaningful relationships with others. However, the more you believe in your lovability, the more you will feel worthy of deep love. Building self-love is a process, and there are various ways to achieve it.

One way to build self-love is to keep a picture of ourself as a child in a place where vou will see it every day. Take the time to tell that little version of yourself how lovable they are.

Another way is to spend time with yourself, writing love notes to yourself, and taking care of your needs. Resting and practicing self-care are also important ways to show vourself that you are worth the effort.

Remember, you do not need to do anything to earn your own love. These practices simply serve as reminders that you are worthy of love and care, and will ultimately help you to believe in your lovability.

Show your inner child some love 💕

Love,
Rubina

Credit .leahkatz

03/25/2023

My recent post about Scrolling Mindlessly on your phones and the effects of it on our mind and body resonated with so many of you. So I cam across this post and thought it would be helpful for many of you.

📌Save this post for the next time you have time to spend on your phone and want an alternative to endless social media scrolling!

Which one are you going to try?

Love this post by

03/24/2023

Share if this is you or if you want to manifest and tag

03/23/2023

Regret is to feel sadness, repentance, or disappointment over something that has happened or been done, especially a lost opportunity or a past action.

People experience regret when they feel they have made a wrong decision, missed an opportunity, or have failed to act in a way they believe they should have. Regret is a natural and common human emotion that arises from the recognition that something could have been done differently to produce a better outcome.

Regret can arise from a variety of situations, including personal choices, such as relationships, career decisions, or financial choices. Regret can also stem from missed opportunities, such as failing to pursue a passion or take a chance. Additionally, regret can occur when people feel they have acted unkindly or hurtful to others, or when they have neglected important aspects of their lives, such as health or family.

Although regret can be a painful emotion, it can also serve as a motivator for change and growth. By reflecting on past mistakes or missed opportunities, individuals can gain insights into their values, priorities, and goals, and use this knowledge to make better decisions in the future.

03/22/2023

Procrastination is a common practice of putting off or delaying essential tasks until the last minute, or in some cases, past the deadline.
• The first step one should take to overcome procrastination is forgiving themselves for procrastinating. In a study by Pychyl and others, forgiving oneself led to reduced procrastination during the next task. Forgiving helps reduce negative feelings of guilt, which are one of the primary triggers of procrastination in the first place.
" Another popular tip is to prioritize your tasks based on urgency and importance. It helps you to identify the most immediate tasks while leaving the rest for later or not doing them at all.
• The 1 Minute Method: If you are procrastinating on a task, force yourself to work on it just for a minute. Usually, this acts as the start that one needs and makes finishing the work way easier.
- The next step is to create a system for ourselves that keep us focused on our future self. This can be done by increasing our productivity.

Help spread awareness and tag

Love,
Rubina

03/20/2023

Burnout is a state of emotional, physical, and mental exhaustion that is often caused by excessive and prolonged stress. When you are burnt out, it can be challenging to stay focused and motivated, and it can also affect your overall well-being. Here are some steps you can take to help manage burnout:

✨Take a break: If possible, take a few days or even a week off work or other stressful activities to give yourself time to recharge.
✨Engage in self-care: Engage in activities that help you relax and rejuvenate, such as exercise, meditation, reading, or spending time with loved ones.
✨Seek support: Talk to a trusted friend, family member, or therapist about your feelings and experiences. Sometimes, just talking about your stressors and emotions can help you feel better.
✨Evaluate your priorities: Consider what is most important to you and prioritize those things in your life. Learn to say no to requests that don't align with your values or add unnecessary stress.
✨Make changes: If your burnout is related to your job or another aspect of your life, consider making changes that will help you feel more fulfilled and less stressed. This may include seeking a new job, changing your work schedule, or setting boundaries with colleagues or loved ones.

Hope this helps 💜

Love,
Rubina

Credit

anxiety

03/14/2023

Guilt tripping someone with anxiety and depression can have severe negative effects on their mental health and wellbeing. When someone is already struggling with anxiety and depression, they are likely to be more sensitive to negative emotions and criticism. Guilt tripping can exacerbate these negative emotions and create a vicious cycle of negative thoughts and feelings.

Some of the effects of guilt tripping can include increased feelings of worthlessness and inadequacy, increased anxiety and stress, and even depression. Guilt tripping can also create a sense of resentment and anger towards the person who is doing the guilt tripping, which can further damage relationships and cause more emotional distress.

Be kind 💜 and support those who are struggling 😊

Let’s start a thread so others can understand the experience more.

Help spread awareness by sharing on your stories and tag

Love,
Rubina

03/13/2023

Can you relate to any of these factors?

Some things you can do to start feeling better ⬇️

✨Get tested for Vitamin D, B, magnesium, Iron and zinc and other common deficiencies that affect sleep energy and mood
✨Find a therapist who makes you feel comfortable and helps you grow. Research shows after 8 weeks of therapy our hypothalamus starts to regrow and regain its original size
Include movement of some sort as research shows physical activity has much better benefits than medications in some cases
✨Practice good sleep hygiene- no screen before bed, decrease caffeine, calm environment,
✨Take small steps towards your purpose in life- put your values in place and find something that matters
✨Know your treatment options- medications, nutrition to improve gut health, supplements like omega 3 fatty acids, multi vitamin and probiotics can help, light therapy for more sun exposure, replace screen time and connect with people, learn to regulate your emotions, learn relaxation and stress management skills.

Let’s start a thread so others can understand the experience more.
Help spread awareness by sharing on your stories and tag

Please see a professional as this post is only for educational purposes. Do Not Diagnose yourself as there might be other underlying factors to your concerns.

I hope this information helps.

Love,
Rubina

03/10/2023

Have you felt validated or ridiculed for experiencing Anxiety?

Common symptoms of anxiety attacks include rapid heartbeat, sweating, trembling, shortness of breath, chest pain or discomfort, dizziness or lightheadedness, and a feeling of impending doom or danger.
Anxiety attacks can be triggered by a variety of factors, including stress, certain phobias or fears, traumatic experiences, or physical conditions such as heart disease or thyroid disorders.
While anxiety attacks can be frightening and overwhelming, they typically do not pose a serious health threat and can be effectively managed with treatment, such as therapy, medication, or lifestyle changes.
It's important to seek help if you experience recurring or severe anxiety attacks, as they can interfere with daily life and increase the risk of developing other mental health conditions, such as depression or substance abuse disorders.

Let’s start a thread so others can understand the experience more.rthin ang
Help spread awareness by sharing on your stories and tag

Love, Rubina

03/09/2023

When we believe we are in danger, but are actually safe, our body and our mind create the same physical anxiety reaction as if we were in physical danger, our brain signals to our body to pump out adrenaline and trigger that fight-flight-freeze response. We do it so much we don't even notice that we're doing it.

To calm our nervous system we do it in two ways
1. Creating Safety In Our Mind
3. Creating Safety In Our Body

Take three minutes and write down the things that cause you stress.

Now, look at those items again, we generally don't realize it, but the reason that outside circumstances are linked with the stress response is because of our interpretation that thev're a threat to our physical safety.

So how are you seeing the things on your list as a threat?

Hope this helps!

Love,
Rubina

Let’s start a thread so others can understand the experience more.
Help spread awareness by sharing on your stories and tag

02/28/2023

Save this post for those Anxious Days 🛟⬇️

Question to ask yourself when anxious

1. What is the specific cause of my anxiety?
2. What are some coping mechanisms or strategies I can use to manage my anxiety?
3. Are my thoughts and beliefs about the situation realistic and accurate?
4. Is there someone I can talk to or seek support from?
5. Am I taking care of my physical and emotional needs?
6. How can I challenge and reframe negative thoughts?
7. What are some positive things in my life that I can focus on?
8. Is there a professional I can reach out for help?
9. Am I engaging in activities that bring me joy and relaxation?
10. How can I work on preventative measures to manage my anxiety in the long-term

Hope you find this helpful 💜

Love,
Rubina

02/27/2023

Let’s start a thread so others can understand the experience more.
Help spread awareness by sharing on your stories and tag

Some signs you are coming out of Depression include:

- You put more effort into your hygiene and appearance (e.g. brushing your hair)
- You’re able to concentrate at work and connect more with your surrounding environment
- You start replying to messages / have an increased desire to be social
- You feel less numb / like you’re a part of the world again
- You start doing those chores you put off when your depression consumed you
- You’re suddenly able to find the words to explain what you are feeling / were feeling when in a depressive episode
- You start finding pleasure in things again.

Please see a professional as this video is only for educational purposes. Do Not Diagnose yourself as there might be other underlying factors to your concerns.

I hope this information helps.

Love,
Rubina

Address

Durham, ON

Opening Hours

Monday	10am - 8pm
Tuesday	10am - 8pm
Wednesday	10am - 8pm
Thursday	10am - 8pm
Friday	10am - 8pm
Saturday	10am - 8pm
Sunday	10am - 8pm

Telephone

+12892044945

Website

https://mindfulcomebacktherapy.com/

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