The Different Areas of Self-Care, Be Self Care Smart!

Self-care encompasses a wide range of practices and activities aimed at maintaining and improving one's physical, mental, emotional, and spiritual well-being. While the specific areas of self-care may vary depending on individual preferences and needs, here are some common categories:

Physical Self-Care:
- Exercise and physical activity
- Balanced diet and proper nutrition
- Adequate sleep and rest
- Regular medical check-ups
- Personal hygiene and grooming
- Relaxation techniques (e.g., deep breathing, progressive muscle relaxation)
Emotional Self-Care:
- Practicing mindfulness and meditation
- Journaling or expressing feelings through creative outlets
- Seeking therapy or counseling when needed
- Engaging in activities that bring joy and happiness
- Setting healthy boundaries in relationships
- Allowing oneself to feel and process emotions without judgment
Mental Self-Care:
- Reading and engaging in intellectual pursuits
- Engaging in stimulating conversations
- Learning new skills or hobbies
- Managing stress through time management and organization
- Taking breaks and giving yourself mental downtime
- Challenging negative thought patterns and self-talk
Social Self-Care:
- Maintaining meaningful relationships
- Connecting with friends and loved ones
- Participating in social activities and gatherings
- Joining clubs or groups aligned with your interests
- Seeking support when facing challenges
Spiritual Self-Care:
- Engaging in religious or spiritual practices
- Practicing gratitude and mindfulness
- Connecting with nature or spending time in solitude
- Exploring your sense of purpose and values
- Reflecting on personal growth and self-awareness
Professional Self-Care:
- Setting work boundaries and prioritizing work-life balance
- Seeking opportunities for career development and growth
- Taking breaks during work hours
- Asking for help or delegation when necessary
- Reflecting on your career goals and satisfaction
Environmental Self-Care:
- Creating a comfortable and organized living space
- Spending time in nature or green environments
- Reducing clutter and simplifying surroundings
- Being mindful of your ecological footprint
- Surrounding yourself with positive and supportive people
Financial Self-Care:
- Creating and maintaining a budget
- Saving and planning for the future
- Avoiding unnecessary financial stressors
- Seeking financial education and advice
- Being mindful of your spending habits

Remember that self-care is not a one-size-fits-all approach. It's important to identify the areas that resonate with you and prioritize practices that contribute to your overall well-being. Regularly assessing your needs and adjusting your self-care routine accordingly can lead to better physical, mental, and emotional health.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Dr. Dan Davidson DC and Diane Gammon LPC-MHSP, CMHIMP, ASDCS, NCC, M.S.

Diane is a Licensed Professional Counselor - Mental Health Service Provider, National Board Certified Clinical Mental Health Counselor, Certified Integrated Medicine Nutritional Mental Health Professional and Autism Spectrum Disorder Clinical Specialist

Call, Text (615-556-8406) or Email Diane Gammon to schedule an In-Person or Telehealth Secure (HIPPA Compliant) Video Counseling Session or to ask a question.

Email: Diane@LivingWithHopeCounseling.com

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

Follow Living With Hope Counseling, Self Care Smart and Autism Applause on Facebook, Instagram and Tic Toc for further inspiration!

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YOUR LIFE MATTERS!

Diane GammonMay 13, 2024

What is Histrionic Personality Disorder?

Histrionic Personality Disorder (HPD) is a mental health condition characterized by patterns of excessive attention-seeking behavior, emotional expression, and the desire for approval and admiration from others. People with this disorder often display dramatic and theatrical behaviors in an attempt to draw attention to themselves and maintain their self-esteem. However, their emotional expression can be shallow and rapidly shifting.

Some common traits and behaviors associated with histrionic personality disorder include:

Attention-Seeking: Individuals with HPD often go to great lengths to be the center of attention. They might use their appearance, speech, and actions to attract others' notice.
Exaggeration: They may exaggerate their emotions and experiences to gain sympathy or validation from others.
Dramatic Behavior: They tend to be overly emotional and dramatic, reacting intensely to situations that might not warrant such a response. Their emotions can quickly shift from one extreme to another.
Impressionistic Speech: People with HPD might use colorful language and overly emotional speech, drawing others into their narratives with vivid stories and anecdotes.
Seductive Behavior: They may use their appearance and behavior to engage others in a flirtatious or sexually suggestive manner.
Shallow Relationships: Individuals with HPD often form shallow and fleeting relationships, as they may struggle to maintain deeper connections due to their constant need for attention and admiration.
Easily Influenced: They can be easily influenced by others' opinions and may adapt their behavior to fit in with different social groups or situations.

It's important to note that a diagnosis of histrionic personality disorder is made by mental health professionals based on specific criteria outlined in diagnostic manuals such as the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Additionally, while individuals with HPD may display attention-seeking behaviors, it's crucial to approach them with empathy and understanding, as their behaviors are often a manifestation of underlying emotional struggles and coping mechanisms.

Therapy, such as cognitive-behavioral therapy (CBT) or dialectical behavior therapy (DBT), can be helpful in treating histrionic personality disorder. These therapeutic approaches can help individuals develop healthier coping strategies, improve emotional regulation, and build more authentic and fulfilling relationships.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS

Diane Gammon,
Licensed Professional Clinical Mental Health Counselor

Diane Gammon LPC-MHSP ASDCS CMHIMP NCC MS

Diane GammonApril 14, 2024

Criteria for Diagnosing Borderline Personality Disorder

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), outlines the criteria for diagnosing Borderline Personality Disorder (BPD). BPD is a complex mental health disorder characterized by unstable relationships, emotions, self-image, and impulsive behavior. To receive a diagnosis of BPD, an individual must meet at least five of the following criteria:

Frantic efforts to avoid real or imagined abandonment: This might include intense fear of abandonment, going to great lengths to avoid it, or rapidly switching between idealizing and devaluing relationships.
Unstable and intense interpersonal relationships: This criterion involves having a pattern of unstable and intense relationships characterized by alternating between extremes of idealization and devaluation, and difficulties in maintaining a consistent sense of self when in relationships.
Identity disturbance: People with BPD may have a persistently unstable self-image or sense of self. They might feel uncertain about their goals, values, and identity, leading to periods of feeling empty or without a clear sense of who they are.
Impulsivity in at least two areas that are potentially self-damaging: This could include impulsive spending, substance abuse, reckless driving, risky sexual behavior, binge eating, or other impulsive behaviors that have negative consequences.
Recurrent suicidal behavior, gestures, or threats, or self-mutilating behavior: Individuals with BPD may engage in self-harming behaviors as a way to cope with emotional pain or distress.
Affective instability: This involves rapidly shifting emotions that are disproportionate to the situation. People with BPD may experience intense episodes of anger, sadness, or anxiety that can last for a few hours to a few days.
Chronic feelings of emptiness: Individuals with BPD often describe feeling chronically empty, as if something is missing from their lives.
Inappropriate, intense anger or difficulty controlling anger: People with BPD may have intense outbursts of anger, sometimes leading to physical confrontations or other negative outcomes.
Transient, stress-related paranoid thoughts or severe dissociative symptoms: This might include brief episodes of feeling disconnected from reality, depersonalization, or paranoid thoughts under stress.

It's important to note that a diagnosis of BPD requires a thorough assessment by a mental health professional, as these criteria need to be evaluated in the context of an individual's life and experiences. If you or someone you know is experiencing symptoms that align with BPD, it's recommended to seek help from a qualified mental health professional for a proper evaluation and potential treatment. Therapy, such as dialectical behavior therapy (DBT) or psychodynamic therapy, is often used to help individuals manage and cope with the symptoms of BPD.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS

Diane GammonMarch 17, 2024

Are You a People Pleaser? Learn How to Identify Traits and How to Make Positive Changes

A ‘People Pleaser’ may demonstrate the following:

- A strong desire to make others happy, often prioritizing others' needs and wants over their own.

- A tendency to say "yes" to requests and demands, even when it's detrimental to their well-being or preferences.

- An intense fear of rejection or disapproval, leading to behavior aimed at avoiding conflict or negative feedback from others.

- Difficulty in setting personal boundaries and asserting their own needs and desires.

- A pattern of behavior driven by the need for approval, acceptance, and the fear of letting others down.

If you find yourself being a people pleaser to an extent that it negatively impacts your well-being and boundaries, here are some ways to help:

Self-Awareness:
- Recognize and acknowledge when you're engaging in people-pleasing behavior.
- Reflect on the underlying reasons behind your tendency to please others.
Identify Triggers:
- Identify situations, people, or circumstances that tend to trigger your people-pleasing tendencies.
- Understanding your triggers can help you become more mindful of your responses.
Set Boundaries:
- Clearly define your personal boundaries and communicate them assertively but respectfully.
- Prioritize your own needs and well-being alongside those of others.
Practice Saying No:
- Practice saying no when necessary, even if it feels uncomfortable.
- Remember that saying no is a healthy way to honor your limits.
Reflect on Motivations:
- Examine why you feel the need to please others. Are you seeking validation, avoiding conflict, or fearing rejection?
- Reflect on healthier ways to meet those underlying needs.
Prioritize Self-Care:
- Focus on self-care activities that nurture your physical, emotional, and mental well-being.
- Taking care of yourself enables you to be more balanced in your interactions.
Evaluate Relationships:
- Assess the relationships in your life. Are they mutually respectful and supportive, or are you primarily giving without receiving?
- Consider whether certain relationships need adjustments or boundaries.
Practice Assertiveness:
- Learn and practice assertiveness skills, which allow you to express your needs, opinions, and preferences in a respectful manner.
Practice Self-Validation:
- Develop self-esteem and self-worth independent of others' opinions.
- Validate yourself rather than seeking constant validation from external sources.
Positive Affirmations:
- Use positive affirmations that reinforce your value and worthiness.
- Repeat these affirmations regularly to build self-confidence.
Seek Support:
- Talk to friends, family, or a therapist about your people-pleasing tendencies.
- External support can offer perspective and guidance.
Small Steps:
- Gradually reduce your people-pleasing behavior by taking small steps toward asserting yourself.
- Celebrate your progress along the way.

Remember that finding a balance between considering others' needs and prioritizing your own well-being is important. It's okay to be caring and considerate, but it's also important to avoid sacrificing your own happiness and boundaries solely to please others. Learning to say no and setting healthy boundaries can lead to healthier and more fulfilling relationships.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS

Diane GammonMarch 7, 2024

Ways To Help a Negative Self-Image

Improving a negative self-image takes time and effort, but it's a worthwhile journey toward building self-confidence and self-love. Here are some steps you can take to help overcome a negative self-image:

Practice Self-Compassion:
- Treat yourself with the same kindness and understanding you would offer to a friend.
- Challenge self-critical thoughts by asking if you would say the same things to someone else.
Challenge Negative Thoughts:
- Identify and challenge negative self-talk. Replace distorted thoughts with more balanced and realistic ones.
- Consider evidence that contradicts your negative beliefs about yourself.
Focus on Strengths:
- Make a list of your strengths, talents, and accomplishments.
- Remind yourself of your achievements and the times you've overcome challenges.
Set Realistic Goals:
- Set achievable goals and celebrate your progress.
- Avoid setting yourself up for failure with overly ambitious or perfectionistic goals.
Practice Mindfulness and Self-Acceptance:
- Practice mindfulness meditation to become more aware of your thoughts and feelings without judgment.
- Embrace your emotions and experiences without trying to change or suppress them.
Surround Yourself with Positivity:
- Spend time with supportive and positive people who uplift you.
- Engage in activities that bring joy and positivity into your life.
Limit Social Comparison:
- Reduce comparing yourself to others, as it can perpetuate negative self-image.
- Focus on your own progress and growth instead.
Practice Self-Care:
- Engage in activities that promote physical, emotional, and mental well-being.
- Prioritize self-care to reinforce your sense of self-worth.
Seek Professional Help:
- Consider seeking therapy or counseling from a trained professional.
- Therapists can help you explore the root causes of your negative self-image and develop coping strategies.
Affirmations and Positive Visualization:
- Use positive affirmations to counteract negative beliefs.
- Visualize yourself succeeding and feeling confident in various situations.
Focus on What You Can Control:
- Concentrate on factors you can control, such as your actions and attitude.
- Let go of trying to control things beyond your control, such as others' opinions.
Practice Gratitude:
- Keep a gratitude journal to remind yourself of the positive aspects of your life.
- Shift your focus from what's lacking to what you're grateful for.

Remember that improving self-image is an ongoing process. Be patient with yourself and celebrate small victories along the way. Seek support from friends, family, or professionals as needed, and be consistent in your efforts to build a healthier and more positive self-perception.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS

Diane GammonFebruary 18, 2024

How Depression Can Negatively Affect Self-Love and Helpful Tips

Depression can have a significant negative impact on self-love and self-esteem. The symptoms and emotional challenges associated with depression can distort how individuals perceive themselves and their self-worth. Here's how depression can affect self-love:

Negative Self-Perception:
- Depression can lead to distorted thoughts and beliefs about oneself. Individuals may view themselves as worthless, inadequate, or unlovable.
Low Self-Esteem:
- Depressive symptoms can contribute to a diminished sense of self-esteem and self-worth.
- Individuals may struggle to see their positive qualities and accomplishments.
Self-Criticism:
- Depression often involves harsh self-criticism and negative self-talk.
- Individuals may constantly berate themselves and magnify their perceived flaws.
Loss of Interest:
- Depression can lead to a loss of interest in activities that once brought joy.
- This loss can further erode self-esteem and self-identity.
Isolation and Withdrawal:
- People with depression may isolate themselves from social interactions, leading to a sense of disconnection and loneliness.
- This isolation can hinder opportunities for positive self-interactions.
Lack of Energy:
- Fatigue and lack of energy associated with depression can make self-care activities challenging.
- Neglecting self-care further impacts feelings of self-worth.
Negative Self-Comparison:
- Depression can lead to comparing oneself unfavorably to others, fostering feelings of inadequacy.
Difficulty Setting Goals:
- Depressive symptoms can hinder goal-setting and motivation.
- Individuals may struggle to see a future worth striving for.
Hopelessness:
- Feelings of hopelessness, common in depression, can lead to a lack of belief in the possibility of change or improvement.
- This can further diminish self-love and motivation.
Interference with Coping Skills:
- Depression can impair coping mechanisms, making it challenging to manage stressors and emotions.
- This can contribute to negative self-perception.

Improving self-love while dealing with depression:

Professional Help:
- Seek therapy or counseling to address the underlying causes of depression and develop coping strategies.
Medication (if recommended):
- Consult a psychiatrist for medication options if appropriate for managing depressive symptoms.
Self-Compassion Practice:
- Develop self-compassion skills to counteract self-criticism.
- Treat yourself with kindness and understanding during difficult times.
Mindfulness and Meditation:
- Engage in mindfulness practices to observe negative thoughts without judgment and reduce rumination.
Set Small Goals:
- Set achievable, small goals to foster a sense of accomplishment and build self-esteem.
Self-Care Routine:
- Establish a self-care routine that includes activities that nurture your physical and emotional well-being.
Social Support:
- Connect with supportive friends, family, or support groups to combat isolation and loneliness.
Challenge Negative Thoughts:
- Work on identifying and challenging negative thought patterns associated with depression.
Celebrate Small Wins:
- Acknowledge and celebrate even the smallest achievements and moments of self-care.
Professional Guidance:
- If your depression significantly impacts self-love and well-being, consider seeking professional help to address these challenges.

Remember that addressing depression takes time and effort. Be patient with yourself and reach out for support when needed. With treatment and self-compassion, you can work toward improving both your mental health and your relationship with yourself.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS

Diane GammonFebruary 1, 2024

Improving Fear of Rejection

Dealing with the fear of rejection can be challenging, but there are strategies you can use to help yourself overcome this fear and build confidence in your interactions with others. Here are some ways to improve your fear of rejection:

Challenge Negative Beliefs:
- Identify and challenge the negative beliefs that fuel your fear of rejection.
- Consider evidence that contradicts these beliefs and replace them with more realistic and positive thoughts.
Practice Self-Compassion:
- Treat yourself with kindness and understanding, especially when facing situations that trigger your fear of rejection.
- Remind yourself that everyone experiences rejection at some point and it doesn't define your worth.
Develop Resilience:
- Focus on building emotional resilience and coping skills to handle rejection when it occurs.
- Recognize that resilience is about bouncing back and learning from setbacks.
Set Realistic Expectations:
- Understand that not every interaction will result in acceptance or approval.
- Set realistic expectations for social situations without expecting perfection.
Practice Mindfulness:
- Engage in mindfulness techniques to stay present and grounded, reducing anxiety about future rejection.
Gradual Exposure:
- Gradually expose yourself to situations that trigger your fear of rejection. Start with less anxiety-inducing situations and gradually work your way up.
Positive Self-Talk:
- Replace self-doubt with positive affirmations and self-encouragement.
- Remind yourself of your strengths and previous successes.
Focus on Self-Validation:
- Develop your self-esteem and sense of self-worth independent of others' opinions.
- Focus on validating yourself rather than seeking validation from others.
Practice Rejection Acceptance:
- Engage in activities where you intentionally put yourself in situations where rejection is possible.
- This can help desensitize you to the fear of rejection over time.
Learn from Rejections:
- View rejection as an opportunity to learn and grow. Ask for feedback and insights when appropriate.
- Each rejection can be a stepping stone toward improvement.
Build a Supportive Network:
- Surround yourself with supportive friends and loved ones who encourage you and provide a safe space to express your feelings.
Celebrate Your Efforts:
- Acknowledge and celebrate your courage for facing your fear of rejection, regardless of the outcome.
Seek Professional Help:
- If the fear of rejection is significantly affecting your daily life or self-esteem, consider seeking therapy to address underlying issues.

Remember that overcoming the fear of rejection is a gradual process. Be patient with yourself and celebrate your progress along the way. With time and practice, you can build the confidence and resilience needed to navigate social situations with greater ease.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS

Diane GammonJanuary 28, 2024

Self-Care Begins With Self-Love

Absolutely, self-care and self-love are closely interconnected. Self-love involves having a positive and compassionate relationship with yourself, accepting yourself for who you are, and treating yourself with kindness and respect. When you genuinely love and value yourself, practicing self-care becomes a natural extension of that love.

Here's how self-love and self-care are connected:

Mindset: Cultivating self-love involves nurturing positive thoughts about yourself and your worth. This mindset shift can lead you to prioritize self-care activities as a way to honor and care for yourself.
Boundaries: When you love yourself, you're more likely to set healthy boundaries in various areas of your life. This includes saying no to things that drain your energy and yes to activities that uplift and nourish you.
Prioritization: Loving yourself means recognizing your worth and deservingness. This recognition can motivate you to prioritize self-care as an essential part of your routine rather than treating it as an afterthought.
Inner Dialogue: A self-loving attitude involves speaking to yourself with kindness and self-compassion. This positive self-talk can encourage you to engage in self-care activities that promote your well-being.
Health and Well-Being: Practicing self-care, such as maintaining a healthy lifestyle and managing stress, is a way of showing love to your body and mind. Taking care of yourself physically and emotionally is a form of self-respect and self-love.
Emotional Resilience: Engaging in self-care activities can contribute to emotional well-being. When you love yourself, you're more likely to acknowledge and validate your feelings, which can lead to better emotional resilience.
Growth and Exploration: Self-love encourages you to explore new activities, interests, and experiences that align with your values and passions. This can include trying out new forms of self-care that resonate with you.

Remember that self-love is a journey that takes time and effort. Practicing self-care can be a powerful way to nurture and reinforce that love, ultimately leading to a more fulfilling and balanced life.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Dr. Dan Davidson DC and Diane Gammon LPC-MHSP, CMHIMP, ASDCS, NCC, M.S.

Diane is a Licensed Professional Counselor-Mental Health Service Provider (TN; #4895) National Board Certified Clinical Mental Health Counselor (#888025), Certified Integrated Medicine Nutritional Mental Health Professional and Autism Spectrum Disorder Clinical Specialist

Call, Text (615-556-8406) or Email Diane Gammon to schedule an In-Person or Telehealth Secure (HIPPA Compliant) Video Counseling Session or to ask a question.

Email: Diane@LivingWithHopeCounseling.com

Diane serves all of Tennessee and has an office in Murfreesboro.

Dr. Dan Davidson is a Chiropractor at The Back Resort in Salem Virginia.

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS!

Diane GammonJanuary 25, 2024

Help With Getting Past Guilt And Shame

Getting past feelings of guilt and shame is an important aspect of improving your mental health. These emotions can be challenging to navigate, but with the right strategies and support, you can work towards healing and self-acceptance. Here are some ways to seek mental health help for dealing with guilt and shame:

Therapy/Counseling:
- Cognitive Behavioral Therapy (CBT) and other therapeutic approaches can help you identify and challenge negative thought patterns related to guilt and shame.
- A therapist can provide a safe space to explore the underlying causes of these emotions and develop coping strategies.
Self-Compassion Practice:
- Learn self-compassion techniques to treat yourself with kindness and understanding.
- Replace self-criticism with self-compassionate self-talk and behaviors.
Mindfulness Meditation:
- Mindfulness practices can help you observe your emotions without judgment.
- Mindfulness can reduce rumination and provide a sense of acceptance.
Journaling:
- Write about your feelings of guilt and shame, exploring the thoughts and memories associated with them.
- Challenge distorted thoughts and replace them with more balanced perspectives.
Group Therapy/Support Groups:
- Participate in group therapy or support groups where you can share your experiences with others who can relate.
- This can provide a sense of validation and reduce feelings of isolation.
Express Emotions:
- Talk to a trusted friend, family member, or therapist about your guilt and shame.
- Expressing your emotions can help release pent-up feelings and provide perspective.
Guilt vs. Shame Understanding:
- Understand the distinction between guilt (feeling bad about a specific action) and shame (feeling bad about oneself as a whole).
- This understanding can help you address each emotion appropriately.
Forgiveness (Self and Others):
- Work on forgiving yourself for past mistakes or actions that led to guilt.
- Explore forgiveness toward others involved in the situations causing shame.
Cultivate Self-Esteem:
- Focus on building your self-esteem and self-worth through positive self-affirmations and self-validation.
Behavioral Changes:
- If guilt is related to certain behaviors, work on making amends or taking steps to change those behaviors.
- Taking positive actions can help alleviate feelings of guilt.
Focus on Growth:
- Shift your perspective to view mistakes and failures as opportunities for growth and learning.
- Celebrate your progress and efforts, regardless of outcomes.
Seek Professional Help:
- If guilt and shame are deeply ingrained or significantly affecting your daily life, consider seeking the guidance of a mental health professional.

Remember that healing from guilt and shame takes time and effort. Be patient with yourself and acknowledge that seeking help is a sign of strength. With the right support, you can work towards letting go of these negative emotions and building a healthier and more compassionate relationship with yourself.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane Gammon LPC-MHSP, CMHIMP, ASDCS, NCC, M.S.

Diane serves all of Tennessee and has an office in Murfreesboro, Tennessee.

Diane is a Licensed Professional Counselor-Mental Health Service Provider (TN; #4895) National Board Certified Clinical Mental Health Counselor (#888025), Certified Integrated Medicine Nutritional Mental Health Professional and Autism Spectrum Disorder Clinical Specialist

Call, Text (615-556-8406) or Email Diane Gammon at Diane@LivingWithHopeCounseling.com to schedule an In-Person or Telehealth Secure (HIPPA Compliant) Video Counseling Session or to ask a question.

Email: Diane@LivingWithHopeCounseling.com

Dr. Dan Davidson DC, Chiropractor at The Back Resort in Salem Virginia

Disclaimer: The content in this blog is for informational purposes only to share various health topics to encourage and inspire healthy living. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare provider before undertaking a new health care regimen and never disregard professional medical advice or delay in seeking it because of something you have read on this website/ blog.

CLICK HERE For Living With Hope Counseling Facebook Page

YOUR LIFE MATTERS!

Diane GammonJanuary 25, 2024

How To Improve Self-Care To Improve Self-Love

Improving self-esteem is a crucial step toward enhancing self-love. When you have a healthy self-esteem, you're more likely to value and appreciate yourself, leading to a stronger sense of self-love. Here are some strategies to help you improve self-esteem and cultivate self-love:

Practice Self-Compassion:
- Treat yourself with the same kindness and understanding that you would offer to a friend.
- Replace self-criticism with self-compassion, especially during challenging moments.
Challenge Negative Thoughts:
- Identify and challenge negative self-talk and beliefs.
- Replace negative thoughts with more realistic and positive perspectives.
Set Realistic Goals:
- Set achievable goals that align with your strengths and values.
- Celebrate your successes and progress along the way.
Acknowledge Achievements:
- Reflect on your past accomplishments, no matter how small they may seem.
- Acknowledge your efforts and the challenges you've overcome.
Positive Affirmations:
- Use positive affirmations to counteract self-doubt and reinforce positive beliefs about yourself.
Practice Gratitude:
- Regularly express gratitude for your qualities, experiences, and achievements.
- Focus on what you appreciate about yourself.
Limit Negative Comparisons:
- Avoid comparing yourself to others, as this can undermine your self-esteem.
- Focus on your own journey and growth.
Healthy Self-Care:
- Prioritize self-care activities that promote physical, emotional, and mental well-being.
- Taking care of yourself reinforces your sense of worth.
Celebrate Self-Expression:
- Engage in activities that allow you to express your creativity, interests, and passions.
- Embrace your uniqueness and individuality.
Surround Yourself with Positivity:
- Surround yourself with supportive and positive people who uplift and encourage you.
Embrace Mistakes as Learning Opportunities:
- Shift your perspective on mistakes. Instead of viewing them as failures, see them as opportunities for growth and learning.
Practice Self-Validation:
- Develop self-esteem and self-worth independently of external validation.
- Validate your own feelings, experiences, and accomplishments.
Mindfulness and Self-Awareness:
- Practice mindfulness to become more aware of your thoughts and emotions.
- Mindfulness can help you detach from negative self-perceptions.
Seek Professional Support:
- If improving self-esteem feels challenging, consider seeking therapy or counseling to address underlying issues.
Progress Over Perfection:
- Shift your focus from seeking perfection to valuing progress and growth.
- Embrace the journey of self-improvement.

Remember that improving self-esteem is a gradual process. Be patient with yourself and celebrate your small victories along the way. As you work on building a healthier self-esteem, you'll likely find that your capacity for self-love and self-acceptance naturally grows stronger.

Call or text 988 for the Suicide Prevention Hotline for Immediate Help.

Diane Gammon LPC-MHSP, CMHIMP, ASDCS, NCC, M.S.

Licensed Professional Counselor-Mental Health Service Provider (TN; #4895) National Board Certified Clinical Mental Health Counselor (#888025), Certified Integrated Medicine Nutritional Mental Health Professional and Autism Spectrum Disorder Clinical Specialist

Call, Text (615-556-8406) or Email Diane Gammon at Diane@LivingWithHopeCounseling.com to schedule an In-Person or Telehealth Secure (HIPPA Compliant) Video Counseling Session or to ask a question

Email: Diane@LivingWithHopeCounseling.com

Diane GammonJanuary 24, 2024

Hope, HEalth & Healing Blog

Diane Gammon

LPC-MHSP CMHIMP ASDCS NCC MS

Licensed Professional Psychotherapist, National Board Certified Counselor, Certified Integrative Medicine Nutritional Mental Health Professional, Autism Spectrum Disorder Clinical Specialist

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