Therapeutic Talks With Dr. Bobby L. Armstrong Dr. Bobby L. Armstrong

Today we learn the difference between an apology and accountability

Reflecting on the past year can be a valuable exercise, especially from a psychological perspective. As a clinical psychologist, I encourage individuals to engage in a year in review for several reasons:


Self-awareness and Insight: A year in review allows for a comprehensive evaluation of personal growth, achievements, challenges, and areas for improvement. It facilitates a deeper understanding of oneself, fostering self-awareness and insight into patterns of behavior, emotions, and thoughts.


Emotional Processing: Reviewing the past year can help process emotions associated with significant events, successes, or setbacks. Acknowledging and understanding these emotions is crucial for emotional regulation and well-being.


Goal Assessment and Setting: It offers an opportunity to assess the goals set for the year and evaluate progress made. This process helps in recognizing achievements, redefining priorities, and setting new goals for the upcoming year.


Gratitude and Positive Reminiscence: Reflecting on positive experiences and achievements fosters a sense of gratitude and contentment. This practice can counteract negativity bias and enhance overall well-being by focusing on the positives.


Learning and Adaptation: Reviewing the year provides insights into what worked and what didn’t. It offers an opportunity to learn from past experiences, adapt strategies, and make informed decisions moving forward.


Stress Reduction and Closure: Processing the events of the year, especially challenging ones, can reduce stress by providing closure. It allows individuals to make peace with past events and move forward with a clearer mindset.



When engaging in a year in review, it’s essential to approach it with self-compassion and without judgment. The aim is not perfection but progress. This practice is not about dwelling excessively on the past but rather about gleaning lessons and using them to navigate the future more effectively. Additionally, seeking support from a therapist or counselor can be beneficial in processing complex emotions that may arise during this reflective process.

#Understanding Emotional Intelligence

"Emotional Intelligence is the ability to understand, use, and manage our own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges, and defuse conflict. It involves recognizing, empathizing, and influencing the emotions of others as well. High EI contributes to better communication, reduced anxiety and depression, and improved relationships."

Tip 1: #Self-awareness

"Our first tip is to cultivate Self-awareness. This means being conscious of your own emotions and how they influence your thoughts and actions. You can enhance self-awareness by maintaining a journal of your feelings or engaging in mindfulness meditation. The better you understand your emotions, the more effectively you can manage them."

Tip 2: #Self-regulation

"Tip number two is Self-regulation. This involves controlling your emotional responses and adapting to changing circumstances. Techniques like deep breathing, counting to ten before reacting, and practicing restraint can help in developing better self-regulation. Remember, it's not the situation, but your reaction to the situation that matters."

Tip 3: #Empathy

"Thirdly, focus on Empathy. Empathy is the ability to understand and share the feelings of others. It's crucial for building strong, healthy relationships. You can improve your empathy by actively listening to others and trying to perceive situations from their perspective. Empathy bridges gaps and fosters mutual respect."

Tip 4: #Social Skills

"Our fourth tip is to refine your Social Skills. Effective communication, conflict management, and the ability to build rapport are all part of social skills. Practice active listening, clear communication, and learn to read non-verbal cues. These skills are vital in nurturing personal and professional relationships."

Tip 5: #Motivation

"Lastly, Motivation. Self-motivation drives us to move forward and achieve our goals. Set personal goals, maintain a positive attitude, and challenge yourself to step out of your comfort zone. Motivated individuals are more likely to be resilient and successful in their personal and professional lives."

Conclusion

"Improving your Emotional Intelligence is a journey, not a destination. By working on these five areas, you can enhance your ability to understand, empathize, and interact effectively with others, leading to a more fulfilling and balanced life. Remember, it's a continuous process of learning and growth. Thank you for joining me today, and I wish you well on your journey to heightened Emotional Intelligence."

Today, we're diving into the fascinating world of our minds. Ever felt like your thoughts are running a marathon without your permission? ... Let’s explore how to hop off that thought treadmill and see the world a bit differently."





"Our brain is like a supercomputer, processing thousands of thoughts daily. But sometimes, it gets a bit, let's say, overenthusiastic, especially with negative thoughts.



...It's not about swapping true thoughts for false positivity but finding a more balanced perspective. For instance, if you think, 'I can't do anything right,' let's pause and reframe: 'I make mistakes, but I also have many successes.'"





...You're on a mission to find evidence against those negative thoughts. ... Spoiler: You'll often find that thought isn't as solid as it seemed!"





...Ask yourself, 'Would I say this to my best friend?' If not, why say it to yourself? Other techniques include mindfulness, journaling, and 'Thought Stoppage,' where you tell your mind, 'Stop,' when a negative thought arises.



...Be patient and kind to yourself as you learn to reframe and restructure those thoughts. ... Keep practicing, and you'll be a thought-reframing ninja in no time!"





"Don't forget to like, share, and subscribe for more mind-bending journeys.

Effective Strategies to Overcome Self-Rejection

In this enlightening video, we dive into practical and empowering strategies to cope with and overcome self-rejection. The video is a must-watch for anyone struggling with negative self-perceptions or seeking to improve their relationship with themselves.

Key Highlights:

Develop Self-Awareness

Recognize self-rejecting thoughts.

Understand their origins.

Challenge Negative Thoughts

Use cognitive restructuring to replace irrational beliefs.

Practice mindfulness to observe thoughts without judgment.

Practice Self-Compassion

Treat yourself with kindness and forgiveness.

Accept your humanity, flaws and all.

Build Self-Esteem

Employ positive affirmations.

Celebrate your achievements, big and small.

Engage in Positive Activities

Pursue hobbies and interests that bring joy.

Exercise to improve mood and self-image.

Seek Social Support

Share your feelings with trusted individuals.

Join support groups for communal healing.

Professional Help

Consider therapy, especially cognitive-behavioral therapy (CBT).

Seek counseling for additional support.

Set Realistic Goals

Focus on achievable objectives.

Emphasize progress over perfection.

Journaling

Use reflective writing to process thoughts and feelings.

Develop a Routine

Create a structured daily schedule for stability.

Why Watch This Video?

Comprehensive Guidance: The video provides a detailed roadmap to understand and address self-rejection.

Expert Insights: Presented from a psychological perspective, it offers credible and professional advice.

Practical Tips: Each strategy is actionable, making it easier for viewers to implement in their daily lives.

Empathetic Tone: The content is delivered in a compassionate and understanding manner, resonating with viewers experiencing self-rejection.

Encouraging and Hopeful: It emphasizes that overcoming self-rejection is a journey and encourages patience and persistence.

Whether you're battling self-doubt, fear of failure, or a harsh inner critic, this video is an invaluable resource. It not only provides a deeper understanding of self-rejection but also equips you with the tools to embark on a path towards self-acceptance and emotional well-being.

Remember, overcoming self-rejection is a process, and this video is a great starting point for anyone ready to take that first step.

Compassion fatigue, often associated with caregiving professions, describes the emotional and psychological strain of consistently helping those in distress, leading to a diminished capacity for empathy. Symptoms range from emotional exhaustion to reduced empathy, irritability, and physical ailments. To cope, individuals should recognize its signs and prioritize self-care activities, such as relaxation, setting boundaries, and taking regular breaks. Seeking professional counseling, engaging in peer support, practicing mindfulness, and maintaining a balanced life with healthy lifestyle choices are also essential strategies. Understanding compassion fatigue's natural occurrence can help normalize the associated feelings and promote proactive management.