RW Psychotherapy

12/22/2022

We are often taught to use criticism with ourselves as a means for "self-improvement," however we often internalize and begin to feel negatively about ourselves as a result.

Ways to build self compassion:

-Evaluate and challenge positive thoughts about the role of self-criticism

-Reframe your self criticism. Imagine how you would help someone close to you.

-Track your mood and note the differences when you are self critical vs self compassionate

-Practice by thinking compassionate thoughts for someone you care about

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12/21/2022

Mental health therapy is help for about 75% of people who try it, according to research. People with mental health conditions who attend therapy often see improvements in their symptoms and quality of life. There are many benefits of therapy, and they are not limited to people with mental health conditions. Anyone who needs guidance or listening ear during a stressful time or events can benefit from therapy.

If interested, click the link in our bio to schedule a consultation!

12/19/2022

An expression of gratitude is a way to say thank you or show appreciation towards someone or their actions. As we enter the end of this year, practicing gratitude allows helps you notice the little wins and appreciate the small things.

You can show gratitude by:

- Writing 10 things you are grateful for

- Spend five minutes breathing into your heart

- Be of service or volunteer

- Focus on nature/outdoor activities

- Tell someone 3 things you appreciate about them

- Write 3 things you appreciate about yourself

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12/14/2022

As the seasons change you may feel some changes to your mood and energy. Less sunlight and time outside can deplete your serotonin levels.

Here are some things you can do to take good care of yourself.

1. Set intentions for the day

2. Take time to rest and relax.
Change can bring a lot of stress and frustration, remember to take time to yourself.

3. Don't put pressure on yourself. Give yourself grace.

4. Build new habits. As it gets colder outside, making positive use of your time can be beneficial to your mental health.

Click the link in our bio to learn more about mental health and life transitions.

12/12/2022

As we go through life, letting go can be difficult.

1. Remember it is okay to outgrow people, places, and things.

2. Allow yourself to grieve the loss of what you are letting go of. You can't heal what you don't let yourself feel.

3. Forgive yourself

4. Relationships do not have to last forever to serve their purpose.

5. Letting go is also letting in. Making room for so new is hard, but it is worth it.

6. It is okay.

12/06/2022

12/02/2022

It is important to not only take care of your mental health but your physical health as well.

This is your reminder to prioritize self-care. It can reduce stress, eliminate anxiety, and increase happiness.

Taking care of your body is also taking care of your mind.

Share this with someone who could use a reminder about taking care of themselves.

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11/30/2022

Growth is a process. Every day we are learning new things about ourselves.

Any serious growth or effort to change takes time. Change can be difficult but being patient with yourself Is a key factor.

Don't be hard on yourself, everyone has their own process.

To learn more about receiving support on your journey, visit the link In our bio to connect with our RW Psychotherapy!

11/28/2022

n comparison to women, men are almost half as likely to report seeking professional help for their mental health concerns.

Seeking support does not have a gender or face. Men need guidance physically and emotionally as well. It is not a weakness to be vulnerable. Having people around that you can lean on and talk to in a difficult time Is helpful.

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11/22/2022

Progress is more important than perfection. Instead of focusing on the outcome, be proud of where you are and how far you have come.

Every milestone and goal achieved is a win. What you learn along the way holds value.

11/11/2022

We all have times when we lack confidence and do not feel good about ourselves.

But when low self-esteem becomes a long-term problem, it can have a harmful effect on our mental health and our day-to-day lives.

Share with someone who may need a reminder!

11/09/2022

Imposter syndrome is not a diagnosis but it can impact people mentally, emotionally and even physically and contribute to depression and anxiety. Imposter syndome can make you doubt your skills, talents, or accomplishments and creates persistent internalized fear of being exposed as a fraud. it can also be related to identity based experiences and traumas that impact BIPOC people who are navigating spaces that feel unsafe.

Coping with these feelings involves:
1. Becoming comfortable confronting beliefs you feel about yourself
2. Talking about what you are feeling
3. Questioning negative thoughts
4. Avoiding comparing yourself to others