Help for Depression, Anxiety, and Mood Issues in Roseville, CA
Mood issues are one of the most common psychological issues that people face. These include experiences like depression, mood swings, anxiety, panic, phobias, and others. Some find relief through a prescription from their doctor, however, therapy can be a valuable asset to address unhealthy thoughts and behaviors.
Occasionally, issues with mood such as anxiety and depression, can be the result of adverse life experiences or trauma. When that's the case, it can be helpful to have a safe and supportive setting to explore those memories and topics that are sensitive in nature. Engaging in therapy can help with developing your insight (i.e. the ability to reflect on your thoughts, emotions, and behavior) by providing a safe space to explore emotions, thoughts, and behaviors with a trained professional. It encourages self-reflection, uncovering patterns and unconscious beliefs that influence actions and feelings. This deeper understanding fosters self-awareness, emotional regulation, and clarity, empowering individuals to make healthier choices and achieve personal growth. If you would like to discuss how therapy can help you improve your ability to cope with difficult feelings and regulate your mood better, I'd be happy to speak with you. Feel free to fill out the contact form here on this page, or contact me directly by phone or email. I would also encourage you to check out the information below for additional help on demand. Thinking Errors (aka Cognitive Distortions)Identifying cognitive distortions is crucial for emotional well-being because it allows individuals to recognize and challenge unhelpful thought patterns that fuel negative emotions like anxiety, depression, or frustration. By becoming aware of these distortions, people can reframe their thoughts more rationally and compassionately, reducing emotional distress and fostering resilience. This practice helps build a more balanced and realistic perspective, promoting healthier relationships, improved self-esteem, and greater mental clarity. Ultimately, understanding and addressing cognitive distortions empowers individuals to respond to life’s challenges with greater emotional flexibility and confidence. See the list below for additional information.
1. All-or-Nothing Thinking (Black-and-White Thinking)
Description: Viewing situations in extremes, with no middle ground. Example: "If I’m not perfect at this task, I’ve completely failed." Impact: Can lead to feelings of inadequacy or discouragement. 2. Overgeneralization Description: Drawing broad conclusions from a single event or a small number of instances. Example: "I failed one test, so I’m a failure at school." Impact: Leads to negative self-perceptions and hopelessness. 3. Mental Filtering Description: Focusing solely on the negative aspects of a situation while ignoring the positive. Example: After receiving a positive performance review with one minor critique, thinking, "I’m terrible at my job because of that critique." Impact: Fuels pessimism and dissatisfaction. 4. Discounting the Positive Description: Rejecting or minimizing positive experiences or achievements. Example: "They only praised my work because they felt sorry for me." Impact: Undermines self-esteem and confidence. 5. Catastrophizing Description: Expecting the worst possible outcome or exaggerating the impact of a situation. Example: "If I don’t get this promotion, my career is over." Impact: Increases anxiety and fear. 6. Personalization Description: Blaming yourself for events outside your control or assuming responsibility for everything. Example: "My friend is upset—it must be something I did." Impact: Promotes guilt and low self-worth. 7. Mind Reading Description: Assuming you know what others are thinking, especially in a negative way. Example: "She didn’t say hi to me, so she must dislike me." Impact: Causes unnecessary social anxiety or tension. 8. Fortune-Telling Description: Predicting negative outcomes without evidence. Example: "I’m going to fail this interview no matter how much I prepare." Impact: Discourages effort and fosters a sense of defeat. 9. Emotional Reasoning Description: Believing that feelings are facts and basing decisions or perceptions on emotions. Example: "I feel anxious, so something bad must be about to happen." Impact: Can distort reality and create unnecessary stress. 10. "Should" Statements Description: Using rigid rules about how you or others "should" behave, leading to guilt or frustration. Example: "I should always be productive; otherwise, I’m lazy." Impact: Sets unrealistic standards and promotes self-criticism. 11. Labeling Description: Assigning a fixed, negative label to yourself or others based on isolated incidents. Example: "I forgot my keys—I’m so stupid." Impact: Reinforces negative self-concepts and limits personal growth. 12. Magnification and Minimization Description: Exaggerating your flaws or mistakes (magnification) and downplaying your strengths or successes (minimization). Example: "Making one typo in my report means I’m unprofessional" (magnification) and "My hard work on this project doesn’t really matter" (minimization). Impact: Erodes confidence and creates an unbalanced view of reality. 13. Blaming Description: Attributing responsibility for your problems to others, or blaming yourself for things outside your control. Example: "If my boss weren’t so demanding, I wouldn’t be so stressed" or "My partner’s bad mood is my fault." Impact: Can foster resentment or unwarranted guilt. 14. Control Fallacies Description: Believing you either have no control over events (external control) or that you are entirely responsible for everything (internal control). Example: External: "There’s nothing I can do to improve my life." Internal: "If my coworker is unhappy, it’s all my fault." Impact: Leads to feelings of helplessness or excessive responsibility. 15. Fallacy of Fairness Description: Assuming that life should be fair and feeling upset when it isn’t. Example: "It’s not fair that they got the promotion and I didn’t." Impact: Leads to frustration and bitterness. 16. Heaven's Reward Fallacy Description: Expecting that sacrifice and self-denial will automatically result in rewards or recognition. Example: "I’ve worked so hard; I deserve to get what I want." Impact: Can lead to disappointment or resentment. 17. Comparative Thinking Description: Comparing yourself negatively to others. Example: "She’s so much more successful than I am; I must be doing something wrong." Impact: Erodes self-esteem and contentment. 18. Fallacy of Change Description: Believing that others must change their behavior for you to be happy. Example: "If my partner acted differently, I’d feel better." Impact: Can create tension and unrealistic expectations in relationships. 19. Global Labeling Description: Applying a sweeping label to yourself or others based on one experience or behavior. Example: "He didn’t help me—he’s a selfish person." Impact: Reduces nuanced understanding of people or situations. 20. Selective Abstraction Description: Focusing on one detail while ignoring the broader context. Example: "The one person who didn’t laugh at my joke means I’m not funny." Impact: Narrows perspective and fosters negative interpretations. These distortions often intertwine, reinforcing each other. By identifying and challenging them, individuals can develop healthier, more balanced thought patterns. Emotional intelligence (EI) is the ability to recognize, understand, manage, and influence emotions—both your own and those of others. It encompasses several key skills that contribute to effective communication, strong relationships, and personal and professional success. Emotional intelligence is often divided into five core components:
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"It is very important to understand that emotional reactions are not just about what happens to us, but how we interpret what happens to us." — Brené Brown