COUNSELLING BLOG

Posts tagged counselling

538 notes

Dealing with Feelings of Shame and Worthlessness

Shame is a deep-seated feeling and conviction that something is inherently wrong with us. And although this FEELS true it is based on faulty thinking, and is therefore something we can challenge and change. To break free … take one thought (such as I am defective, inferior, worthless or deserve to be rejected) and then ask yourself the following questions:

1. What convinces me this thought it true?
2. What is the evidence against it?
3. Is there one time or occasion when it hasn’t been true?
4. Why was it not true at that time?
5. What would someone who REALLY knew me and loved me say to contradict that negative thought (the thought that I am defective, inferior, worthless or deserve to be rejected)?
6. Who would I be, and what could I achieve, if I let go of that negative thought?
7. What’s the worst that could happen if I let go of that thought?
8. What is the best that could happen if I let go of that thought?

Filed under shame self hatred self loathing counselling psychology therapy self help self improvement inspiration motivation mental health mental illness self esteem online counselling college

1,294 notes

How To Make Yourself Do What You Don’t Want to Do

1. Rather than listening to the voice in your head that is screaming “I hate this; I don’t want to do this” think about why it is a GOOD thing to do.
2. Instead of trying to pretend that you don’t feel this way, accept that you are feeling very blah and negative.
3. Don’t think about results and how well you think you’ll do, as this could raise your feelings of anxiety and fear, just think about “right now” and the first thing you can do.
4. Accept that life is tough, and is full of things that suck – but recognise that doing hard stuff is better in the end. You’ll likely have more choices and freedom, if you do.
5. Just do a little bit for now – then give yourself a proper break – then go back and do some more – and soon you’ll find you’re in the flow.
6. Don’t allow your mind to wander and think of other things. Stay focused for that short time – and then stop, and have fun.

Filed under counselling psychology therapy school student exams inspiration motivation goals success mental health online counselling college

1,101 notes

Learning to Love Yourself

We tend to focus on looking for love, hoping for love, and waiting for love. Yet if we look to others to meet that basic need then we’ll always be empty and unfulfilled.

That is, for others to love us in a healthy way, we must first be able to nurture ourselves … and to love and honour who we truly are. The steps below can help you work towards this goal.

1. Decide to treat others with love and respect: As you seek to bring joy into others’ lives you’ll find that they repay you with kindness and love.

2. Practice random acts of kindness: “Play it forward” by doing random thoughtful things. That will turn you into someone you respect yourself – and you’ll also find that others are more generous to you.

3. Let go of the past: What happened in the past is merely history now. Today is a new day, and you are starting a new page. Let go of disappointments, hurts and any grievances you hold against yourself, other people – or the world!  

4. Forgive yourself: We all make mistakes, or we regret some bad decisions. Don’t ridicule, berate or criticise yourself for that. Instead, forgive whatever happened, and give yourself a break. It simply means you’re human – and are not infallible.

5. Practice positive self-talk: Write down and repeat affirming statements and truths … like “I am gifted” … or “I’m a true and loyal friend”. Post these statements on the mirror and repeat them to yourself.

6. Think through what you really want in life – You can carve out your own path and you choose your own destiny. Your life is a gift and you can choose what you will do.

7. Be persistent: Work wholeheartedly at loving yourself. If you’ve suffered in the past then be compassionate. Be ready to acknowledge and work through your pain. You deserve that respect – and it will help to set you free.

8. Celebrate your accomplishments: It’s easy to ignore or to downplay what we have done – but don’t be blind to your successes and accomplishments. They ought to be acknowledged as they’re part of who you are.

9. Think of someone you want to be like and emulate them: Doing that will build those qualities into your life as well – so it is easier to like, love and accept yourself.

10. Be yourself and trust yourself: Be true to yourself – and don’t care what others think. Learn to trust your instincts and to follow your own heart. Also, learn it’s OK to say “no” and to do your own thing … And you don’t have to feel guilty for not pleasing everyone.

11. Don’t compare yourself to others: Every person on the planet is different and unique. We all have different talents and different histories. Discover who YOU are and then invest in being you!  

 12. Work on receiving love: When someone pays you a compliment or tries to show you love, don’t quickly brush it off – but try and see it as a gift. That is, a gift that shows you’ve value and are loved, and loveable.

Filed under counselling psychology therapy self help self improvement self esteem mental health mental illness online counselling college

544 notes

How to Cope with Exam Nerves

Although it’s normal to feel some anxiety when you’re preparing for, or taking, a test - too much can hamper you from doing well. Below are some tips to help you to cope with this:
1. Learn and apply proven studying techniques so you feel you really know the test material. This should help to improve your confidence and reduce excessive anxiety.
2. Work on staying positive while you’re studying. Think about doing really well, not always struggling, or even failing.
3. Make sure you get plenty of sleep the night before a test.
4. Don’t forget to eat right before a test either. You need protein to have enough energy to concentrate fully for the length of the test. Avoid junk food as that tends to lead to a high and then a low.
5. Try to calm and relax yourself as you enter the test room. Take a few slow, deep breaths. In your head repeat positive self-statements like “I am well prepared. I’m going to do a good job on this test.”
6. Don’t start to panic if the questions seem too hard. Just skip over the ones you can’t do, and keep reading until you find something you CAN do.
7. Ignore the fact that other students seem to be finishing before you. Take all the time you need and focus on doing your best.
8. Once the test is over, try and forget about it. There’s nothing you can do until your mark is returned to you … and maybe you’ve aced it, or done really well!

Filed under counselling psychology therapy test exam student education inspiration motivation goals success self help self improvement online counselling college