Are you stuck on the negatives in your life? Maybe you’re at a job that you don’t like, or you’re in an apartment rather than in the home of your dreams, or maybe you just tend to be more pessimistic in your outlook. You are stuck in a negative spiral that is affecting your outlook on life, and potentially affecting your relationship.
Changing your perspective can drastically change your outlook on your current situation. Scientists have actually found that positivity can rewire our brain structure and function, creating new neural pathways; this is known as neuroplasticity. By practicing positive thought and activity, areas of the brain that stimulate positive feelings can strengthen over time. This can help decrease the release of stress related hormones and increase your resiliency toward negative experiences.
However, a change in perspective takes time and practice. Many of the negative automatic thoughts we experience have been present for years and need to be approached with compassion. An exercise that can be done daily for a week to a month in order to slowly change your perspective is to journal. Write down 5 to 10 things each day that are positive in your life. Journaling this provides a concrete platform to refer to, especially on days when you may be feeling especially unhappy or down, in order to remind you of the positives in your life.
Some areas to consider when beginning this exercise include:
- People: friends, family, coworkers, the barista at your favorite coffee shop
- Places: your home, job, favorite restaurants, places you have traveled
- Things: books, clothes, car, pets, awards
- Compliments you may have received
- Accomplishments, personal abilities, to-do list items that were completed
- Future plans you are looking forward to
- Memories you cherish
Other questions to ask yourself when journaling include:
- What do you have in your life that you’re thankful for, that you appreciate, that you’re proud of?
- What characteristics of your partner do you love, such as qualities your partner possesses, acts you appreciate, how you enjoy time being spent with them.
- What are some memories you truly cherish with your partner?
- What do you love about where you live, home or city?
- What about your job do you enjoy- tasks, location, co-workers?
- Are you looking forward to any upcoming trip, concert, family gathering?
An example list based on these areas and questions may include:
- Dogs
- Funfetti cupcakes
- A cool fall breeze and leaves on the ground
- My ability to laugh at myself
- My family’s unconditional support and love
- Prescription glasses and contacts
- Memories with my grandparents as a child
- My partner’s ability to express emotions and openly communicate
- The way my body feels when I listen to acoustic music
- Feeling comfortable enough to ask for a hug when I’m feeling down
Once you have written a list, or a few, of positive aspects, materials, memories, go back and review the list and process you took to create it. What was easy about creating this list; what was difficult? Are there any patterns or themes within your list? Take time to think more deeply into some of your items. Ask yourself what a specific item brings to mind; what does this specific item add to your life?
It may be difficult to think of positives the first few times, however, the more you practice the easier positives will come to mind. To get your mind flowing, try finding something positive, kind, or warm to say to someone everyday. Sometimes it is easier to think of lovely things to say when it is about others. Then you can apply it to yourself. As you practice this skill of identifying the positives, the positive reflections will begin to change from more surface level to deeper, intimate, personal positives. It is important to review your journal entries throughout the week as to remind yourself of the positives in your life.
You can self schedule an in-person or virtual therapy session at the Center for Growth by calling (215) 922- LOVE (5683) x 100.
Our Guarantee: If after your first session you are not sold that you are working with the right therapist, do not hesitate to call our intake line at 215 922 5683 x 100 or Alex at (267) 324-9564 and ask to be rescheduled with another therapist. The choice of how you want to proceed is yours. Our only goal is to support you in becoming the best you possible.
For your convenience, we have brick and mortar offices and work with clients virtually in Connecticut, Delaware, Florida, New Jersey, New Mexico, Pennsylvania, and Virginia.
Physical Therapy Office Locations:
Ocean City Therapy Office 360 West Ave, Floor 1, Ocean City, NJ 08226
Mechanicsville Therapy Office 9044 Mann Drive, Mechanicsville Virginia, 23116
Society Hill Therapy Office 233 S. 6th Street, C-33, Philadelphia PA 19106
Art Museum / Fairmount Therapy Office 2401 Pennsylvania Ave, Suite 1a2, Philadelphia PA 19130
Providence Therapy Office 173 Waterman St. Providence, RI 02906
Fayetteville Therapy Office 101 Devant Street #606, Fayetteville GA 30214
Santa Fe Therapy Office, 2204 B Brothers Road, Santa Fe, New Mexico, 87505
Telemedicine Therapy Locations: We have therapists who are licensed to work in Connecticut, Delaware, Florida, Georgia, New Jersey, New Mexico, Pennsylvania and Virginia and Pennsylvania
Therapy Services Offered in Fayetteville, Ocean City, Mechanicsville, Philadelphia, Providence, Santa Fe:
Individual Counseling and therapy
Couples Counseling and marriage counseling
Teen Therapy and Adolescent Therapy and tweens and child counseling
Family Therapy and multi-generational counseling
Art Therapy and Counseling no art skills needed
ADHD Therapy and ADD, Dyslexia, Autism, Tourettes counseling
Anxiety, Panic, OCD Therapy and worry and fear support
Breaking the cycle of Codependency and being your own person
Overcoming Chronic Illness and Chronic Pain .
Depression Therapy and sadness, gloom, and upset support
Functional Neurological Disorder (FND) Therapy is a particular style of therapy designed for people with problems affecting their nervous system, how the brain and body send and receive signals.
Grief Therapy and loss, End of A Relationship, rejections, pregnancy and loss and therapy
Mindfulness Based Therapy and spirituality based therapy
Narcissistic Abuse Recovery child of, parent of, spouse of, sibling of a narcissist.
Sex Therapy and sexual function & dysfunction, sex addiction, sexual orientation and gender identity support
Trauma Therapy both emotional and sexual abuse, complex trauma, PTSD counseling
Divorce support
Affairs, Infidelity, Unfaithful, Cheating counseling
Parenting therapy
Personality disorder treatments Narcissist, Borderline, Histrionic
Setting Boundaries and identifying ones own Core Beliefs
Just name some of the Mental Health issues that we work with. Our goal is to help you Change and Achieve Your Dreams
