Advanced Behavioral Health

10/23/2025

At Advanced Behavioral Health, we don't run from OCD intrusive thoughts, we face them. We can help you face your intrusive thoughts and put OCD on the run. For help with OCD, call 256-945-7959 to schedule an appointment today!

10/17/2025

The Hidden Cost of Negativity: How Complaining, Pessimism, and Chronic Tension Harm You — and Everyone Around You

Negativity often sneaks into our daily life disguised as realism. We say things like “I’m just being honest” or “I’m not negative, I’m practical.” But when constant complaining, chronic tension, and pessimism become our baseline, they do more than express dissatisfaction — they rewire the brain, stress the body, and quietly shape the emotional health of everyone in our orbit.

The Neuroscience of Negativity

Our brains are wired for survival, not happiness. This means we naturally pay more attention to what’s wrong than what’s right — a phenomenon psychologists call the negativity bias. When we complain or dwell on the negative, we strengthen neural pathways that make those thoughts easier to access in the future. Over time, this turns momentary stress into a mental habit.

Each complaint triggers a release of stress hormones like cortisol and adrenaline, activating the body’s threat system. While useful for short bursts of alertness, chronic activation can lead to:
• Increased anxiety and irritability
• Impaired memory and focus
• Fatigue and poor sleep
• A weakened immune system

Essentially, chronic negativity convinces the body that it’s always in danger — even when sitting in traffic or having a routine conversation.

The Social Contagion of Complaining

Emotions are contagious. Neuroscientists have shown that when we observe another person’s facial expressions or tone of voice, our brains activate the same neural patterns — a process called emotional resonance.

That means when someone complains constantly or radiates tension, those around them begin to feel and mirror that stress, even unconsciously. Over time, this can erode relationships, lower morale in the workplace, even families and increase collective anxiety.

You’ve likely felt it — that heaviness/exhaustion after spending time with someone who always complaining, pessimistic, and expects the worst. But it’s also a mirror: others feel it when we slip into that role ourselves.

The Psychological Trap of Constant Pessimism

Negativity often gives the illusion of control. When life feels uncertain, focusing on what might go wrong can feel like preparation. But in reality, it narrows our thinking, limiting creativity and resilience.

This mindset teaches the brain that safety comes from vigilance and control, not from adaptability or trust. As a result, we become hyper-aware of threats, intolerant of uncertainty, and emotionally/physically exhausted — the opposite of peace.

Reversing the Cycle: From Reaction to Regulation

Breaking free from negativity isn’t about “thinking positive.” It’s about re-training the nervous system to return to calm and balance. This takes practice, but small daily shifts can rewire the brain toward optimism and relaxation.

Here are a few evidence-based ways to begin:
1. Pause and notice your thought tone.
Throughout the day, ask yourself, “Is this thought helping me or harming me?” Awareness interrupts automatic negativity loops.
2. Practice controlled relaxation.
Deep breathing, progressive muscle relaxation, or mindfulness meditation activate the parasympathetic nervous system — the body’s natural calming response.
3. Limit complaint time.
Try a “two-minute rule”: if something is bothering you, vent briefly, then shift to solutions or acceptance.
4. Surround yourself with balance.
Positivity doesn’t mean denial. Spend time with people who challenge you kindly, not those who reinforce bitterness or victimhood.
5. Keep a daily gratitude log.
Writing down three things for which you are grateful and why, helps retrain your brain to notice balance instead of threat.

The Energy You Bring Becomes the Energy Around You

Emotional health isn’t only an individual responsibility — it’s communal. Our moods shape the atmosphere of our homes, our teams, and our relationships. When we relax, listen, and speak with calm intention, we model regulation for others.

Positivity isn’t pretending everything is fine; it’s choosing not to live in a state of constant defense. When we practice optimism and self-soothing, we don’t just heal ourselves — we make the people around us feel safer, too.

Live well!
Advanced Behavioral Health
Helping minds grow calmer, stronger, and more connected.
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10/15/2025

Yes, you're overthinking it again, because your mind still thinks safety comes from control.

Here’s what I mean:

1. “You’re overthinking it again”
This refers to mental over-activity — analyzing, predicting, or rehearsing scenarios beyond what’s useful. It’s a defense mechanism that tries to protect you from uncertainty or emotional discomfort.

2. “Because your mind still thinks safety comes from control”
This part explains the why. Your brain has learned (often from past experiences) that being in control — of yourself, others, or outcomes — equals being safe. So when life feels unpredictable, your mind tries to regain control by thinking more, planning more, or mentally rehearsing every possibility.

3. The Deeper Message
It’s pointing out a cognitive distortion: the assumption that control ensures safety. In reality, excessive control seeking often creates anxiety. True psychological safety tends to come from tolerance of uncertainty, flexibility, and trust — not total control.

4. In Therapy Terms
That sentence touches on core dynamics often seen in but not limited to:
* OCD and anxiety (where control feels like a way to prevent danger),
* Perfectionism (where mistakes feel unsafe), and
* Trauma responses (where control once was safety).
So it’s gently reminding you that overthinking isn’t the problem itself — it’s a symptom of your mind trying to keep you safe in the only way it knows how.

So, what do we do about it? Here are a few tips on what you can do when you notice this happening to you:

1. Cognitive Techniques (Challenging the Control–Safety Link)
a. Cognitive Restructuring
* Identify the automatic thought (“If I don’t plan for every possibility, something bad will happen”).
* Examine evidence for and against it.
* Replace it with a balanced thought: “Control can reduce some risk, but most safety comes from flexibility and problem-solving in the moment.”
b. Probability & Catastrophe Testing
* Write out the feared outcomes, assign realistic probabilities, and track what actually happens over time.
* This trains the mind to see that lack of control ≠ danger.
c. Cognitive Defusion (from ACT)
* When a “control” thought shows up (“I need to figure this out perfectly”), notice it as a thought, not a truth:
“I’m having the thought that I need control to be safe.”
* That slight linguistic distance weakens the compulsion to obey the thought.

2. Mindfulness & Acceptance Techniques
a. Mindful Observation of Uncertainty
* Practice noticing uncertainty in daily life (“I don’t know how this meeting will go”) while observing body sensations and breathing instead of reacting.
* Builds tolerance for the unknown — a direct antidote to control-based safety.
b. “Letting Go” Practice
* Visualize releasing mental grip (e.g., picture setting down a heavy backpack).
* Useful at moments when you feel the pull to re-check, re-plan, or analyze again.
c. Radical Acceptance (DBT)
* Practice accepting that discomfort and imperfection are unavoidable — and survivable.
* Safety begins to be redefined as self-trust during uncertainty, not control of uncertainty.

3. Behavioral & Exposure-Based Techniques
a. Exposure and Response Prevention (ERP)
* Gradually expose yourself to not controlling something small, while preventing the mental or behavioral ritual (e.g., not re-checking an email).
* The brain learns: “Nothing catastrophic happened — safety exists even without control.”
b. Behavioral Experiments
* Intentionally skip one minor control behavior and observe the outcome.
* Over time, this data rewrites the safety narrative.
c. Scheduled “Worry Time”
* Designate a short, specific time each day for overthinking or planning.
* When intrusive control thoughts show up outside that window, remind yourself: “That’s for later.”
* This restores agency without giving control behaviors free rein.

4. Somatic and Emotion-Regulation Techniques
a. Grounding & Parasympathetic Activation
* Slow breathing (4-7-8), progressive muscle relaxation, or bilateral tapping all help the nervous system feel safewithout control.
* When the body feels safe, the mind stops grasping.
b. Body-Based Exposure
* Notice and remain with physical sensations of uncertainty (tight chest, restlessness) until they peak and decline.
* This retrains the nervous system to tolerate the internal “danger” signal safely.

5. Insight & Self-Compassion Work
a. Trace the Origin of Control = Safety
* Explore when control first was safety (e.g., in chaotic family systems, trauma, or high-pressure environments).
* Understanding that context builds compassion and loosens the pattern.
b. Self-Compassion Practices
* Replace self-criticism (“I shouldn’t be overthinking”) with warmth (“I’m trying to stay safe the best way I know how”).
* Compassion reduces the threat response driving control behaviors.

Live well!

09/30/2025

Coping with the News: Protecting Your Mental Health in a 24/7 Media World.

It certainly can feel like every time we turn on the TV, scroll social media, or open a news app, there’s another "crisis" unfolding somewhere in the world. Natural disasters, violence, politics, or global conflicts, etc, and constant exposure to distressing headlines can leave us anxious, exhausted, or even hopeless.

While we can’t control what’s happening in the news, we can protect our mental health and build resilience in how we respond. Try the following approaches with media:

1. Limit Your News Intake Without Feeling Ignorant
Staying informed is important, but constant monitoring can fuel stress. Try setting a “news window”—for example, 15 minutes in the morning. Outside that time, silence notifications and give your mind a break. Remember: if something major happens, you’ll most certainly hear about it.

2. Balance Bad News with Good
Our brains are wired to pay more attention to threats (it’s called the negativity bias). That means bad news sticks harder than positive stories. Counterbalance this by intentionally seeking uplifting news sources, reading about human kindness, scientific endeavors, or watching something lighthearted after a difficult headline.

3. Ground Yourself in the Present
When you feel overwhelmed, use quick grounding techniques:
5-4-3-2-1 method: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Breathing reset: inhale for 4, hold for 4, exhale for 6. This activates the parasympathetic nervous system, calming the body.

4. Take Action Where You Can
Feeling powerless makes stress worse. Even small steps—donating, volunteering locally, supporting a healthy worthwhile cause, or simply showing kindness to your fellow humans—remind you that you can still make a difference.

5. Connect, Don’t Isolate
Talking through your feelings with friends, family, or a therapist provides perspective and helps your nervous system regulate. Stress is easier to carry when it’s shared.

6. Protect Your Joy
Enjoying life—whether it’s time in nature, music, hobbies, or laughing with loved ones—isn’t “ignoring the world.” It’s a necessary balance. You’re allowed to nurture joy even when the news is heavy.

Takeaway: The world may not always feel safe, but by setting boundaries with the news, grounding ourselves, and choosing intentional action, we reclaim a sense of stability. Don't bathe in media. Protecting your mental health doesn’t mean you don’t care—it means you’re building resilience so you can keep caring, without burning out.

09/16/2025

✅ Action Steps to Boost Motivation

At Advanced Behavioral Health, we know motivation doesn’t always come naturally—especially when life feels overwhelming. The good news is that motivation can be built through small, intentional steps. Here are some practical strategies to get moving when you feel stuck:

1. Break Big Goals into Small Wins

Large tasks often feel intimidating and can keep you from starting. Break them into small, manageable steps. Each “win” builds momentum and helps you feel more in control.

2. Create Structure and Routine

Consistency fuels motivation. Establishing a daily routine (like waking up at the same time, scheduling work blocks, or setting aside time for self-care) reduces decision fatigue and builds habits that carry you forward.

3. Use External Accountability

Motivation grows when others are involved. Share your goals with a friend, therapist, or support group. Checking in with someone helps keep you on track, even when your energy dips.

4. Reward Progress, Not Just Outcomes

Celebrate progress—no matter how small. Whether it’s taking a short break, listening to music, or treating yourself to something enjoyable, rewards train your brain to link effort with positive outcomes.

5. Focus on “Why,” Not Just “What”

Remind yourself why the goal matters to you. Whether it’s improving your health, building stronger relationships, or creating balance, reconnecting with your deeper values can spark long-term motivation.

💡 Remember: Motivation is not about waiting to feel ready—it’s about starting with one small step. Action creates momentum, and momentum sustains change.

09/09/2025

🌱 Rising Strong: Lessons from Martial Arts on Failure and Resilience

In martial arts dojos across the world, a simple proverb is often repeated:

“Fall seven times, rise eight.” – Japanese Proverb

It’s a reminder that stumbling is not the end of the journey. True strength is found in the decision to rise again.

Gichin Funakoshi, the founder of Shotokan, once said:
“The ultimate aim of martial arts lies not in victory or defeat, but in the perfection of the character of its participants.”
In other words, setbacks aren’t failures — they are opportunities to refine who we are.

Aikido’s founder, Morihei Ueshiba, echoed this truth:
“Failure is the key to success; each mistake teaches us something.”
Every misstep is a lesson, shaping our ability to adapt, grow, and find balance.

Bruce Lee offered another perspective:
“Don’t fear failure. Not failure, but low aim, is the crime. In great attempts, it is glorious even to fail.”
Real defeat is not in falling, but in never daring to rise beyond our fear.

In mental health — just as martial arts — recovery is not a straight and easy path. It is a practice of rising again and again, even when the weight of anxiety, depression, or obsessive thoughts grows heavy. Each step forward, no matter how small, builds resilience.

“A master, as the proverb says, has failed more times than the beginner has even tried.” Progress is not the absence of struggle, but the courage to keep moving despite it.

At ABH, we honor that journey. Like that of the martial artist, every client with whom we walk is learning the art of getting back up — stronger, wiser, and more prepared to face life’s challenges.

Live well my friends

08/09/2025

Alpha-Stim® for Insomnia: A Gentle, Non-Medication Option for Better Sleep
Insomnia can be exhausting—both physically and emotionally. Whether you have trouble falling asleep, staying asleep, or waking too early, the lack of restorative rest can affect every part of life. Over time, chronic insomnia can contribute to anxiety, depression, impaired focus, and physical health problems.

While traditional treatments—like cognitive behavioral therapy for insomnia (CBT-I) and medication—are effective for many people, there is growing interest in non-drug, non-habit-forming options. One evidence-based device gaining attention is Alpha-Stim®.

What is Alpha-Stim®?
Alpha-Stim is an FDA-cleared medical device that uses cranial electrotherapy stimulation (CES) to help regulate the brain’s electrical activity. It delivers a very low-level current through small ear-clip electrodes, helping the brain return to a calmer, more balanced state.

Research shows that Alpha-Stim can help with insomnia, anxiety, depression, and pain, making it a versatile tool in mental health care.

How Does It Help with Insomnia?
When we can’t sleep, the brain often remains in a heightened state of arousal—what some researchers call ‘hyperarousal mode.’ This can be fueled by stress, anxiety, or disrupted sleep patterns. Alpha-Stim works by:

• Increasing alpha brain wave activity – associated with relaxed wakefulness and the transition into sleep.

• Reducing overactive beta brain waves – linked to racing thoughts and mental overdrive.

• Promoting a parasympathetic nervous system state – helping the body shift out of fight-or-flight and into rest-and-digest mode.

Benefits of Alpha-Stim for Insomnia
1. Non-Medication Approach – No risk of dependence or next-day grogginess; can be used alongside therapy, lifestyle changes, and CBT-I.

2. FDA-Cleared & Evidence-Based – Multiple clinical studies support its safety and effectiveness in improving sleep quality and duration.

3. Dual Benefit for Anxiety – Many insomnia sufferers also struggle with anxiety; Alpha-Stim’s calming effects can address both issues at once.

4. Gentle & Easy to Use – Compact and portable; can be used at home, in the office, or before bedtime as part of a calming routine.

5. Few Side Effects – Most people experience no side effects; mild dizziness or skin irritation at the electrode site is rare and temporary.

What to Expect
A typical Alpha-Stim session for insomnia lasts 20–60 minutes and is often done in the evening. Many people report feeling more relaxed within the first few sessions, though improvements in sleep may build over 2–3 weeks of regular use.

Alpha-Stim can be integrated into a comprehensive sleep plan that may also include CBT-I, sleep hygiene coaching, mindfulness or relaxation training, and stress management strategies.

Is Alpha-Stim Right for You?
Alpha-Stim is safe for most adults, but it’s important to talk with a qualified provider before starting. It is not recommended for people with implanted pacemakers or certain seizure disorders without medical clearance.

At Advanced Behavioral Health, we offer Alpha-Stim as part of our integrated approach to treating insomnia. Our team can assess your unique needs and guide you through safe, effective use.

Take the Next Step Toward Restful Sleep
If you’ve been struggling with insomnia and are looking for a gentle, medication-free option, Alpha-Stim may be worth exploring. Contact Advanced Behavioral Health today (256-945-7959) to schedule a consultation and learn whether this innovative therapy can help you finally get the restorative rest you deserve.

08/07/2025

"Day by day, what you think, what you choose, and what you do is inevitably who you become." - Heraclitus

07/23/2025

For those interested in this type of data:

WHR Dashboard

07/21/2025

Understanding Obsessive-Compulsive Disorder (OCD): The Challenge of Thoughts and Acceptance by David R. Stephens

"It is the mark of an educated mind to be able to entertain a thought without accepting it.” ~Aristotle

Obsessive-Compulsive Disorder (OCD) is a complex mental health condition characterized by intrusive thoughts (obsessions) and repetitive behaviors, physical or mental, (compulsions) aimed at reducing the anxiety these thoughts produce. People with OCD often find themselves caught in a relentless cycle where the mind generates distressing thoughts that compel them to engage in ritualistic actions, creating a significant impact on their daily lives.
The quote, "It is the mark of an educated mind to be able to entertain a thought without accepting it," by Aristotle, resonates profoundly within the context of OCD. For individuals with this condition, the challenge is not merely the presence of these intrusive thoughts but the overwhelming urge to accept them as truth. In many cases, these thoughts are irrational / unfounded—fears of harm, contamination, or even moral failings. Through cognitive evaluation/restructuring, the mind learns to assess thoughts critically without yielding to them.
The struggle for those living with OCD lies in the perception of their thoughts as significant or dangerous, prompting compulsive behaviors as a misguided attempt to gain control or certainty. For example, someone with a fear of contamination might feel compelled to wash their hands repeatedly, even when they cognitively understand that the action is excessive. The thoughts that trigger these compulsions can create a significant source of distress, leading to avoidance behaviors and social isolation.
By applying Aristotle's wisdom, one can appreciate that educating the mind is an essential part of managing OCD. Cognitive-behavioral therapy (CBT), particularly exposure and response prevention (ERP), aims to help individuals confront their fears without succumbing to compulsions. This therapeutic approach empowers people to entertain the thoughts associated with their obsessions without accepting them, fostering a healthier relationship with their mental processes.
Moreover, mindfulness practices can provide valuable tools for individuals with OCD. By cultivating awareness and acceptance of thoughts as mere mental events rather than truths that necessitate a reaction, individuals can begin to loosen the grip of their obsessions. This creates space for the educated mind to engage with thoughts without automatically responding with the compulsive behaviors that currently define their experience.
OCD can be debilitating, but understanding the nature of intrusive thoughts and reevaluating how we accept—or refuse to accept—them can pave the way toward recovery. Just as Aristotle suggested, cultivating an educated mind can empower individuals with OCD to recognize that not all thoughts need a response, allowing them to reclaim control over their lives. Through appropriate treatment and self-awareness, those affected by OCD can learn to navigate their thoughts, ultimately leading to a more fulfilling life - rather than just existing, truly living!

Live well my friends!

07/10/2025

Life isn't about finding yourself Life is about creating yourself.
~GEORGE BERNARD SHAW

05/27/2025

The way some people view Exposure and Response Prevention - The only empirically valid therapy for OCD. There is power in laughter. If you have questions about laughter in OCD therapy, or would like to schedule an appointment for OCD, ADHD, or Insomnia, call 256-945-7959 other visit us on the web at abhmind.com.