Carlee Davis Therapy

01/09/2022

New Year, New Me

If you’re like most (including myself) you may have set meaningful resolutions for 2022 and might be struggling to keep up the momentum. How can we make sure we’re being successful in our resolutions? Here are a few reflective questions to checkin on how you’re doing:

Do my resolutions align with my values?
What’s the reason for my resolution? Is it for myself or attempting to meet the expectations of others?
Is my resolution encouraging me to be my authentic self?
What have been barriers to meeting my resolutions and how can I minimize those barriers? If I can’t minimize those barriers, how can I adjust my resolutions to be successful?

*It’s important to remember that you don’t need a new year to make start making changes*

09/26/2021

We often underestimate the significance of sleep and tend to justify our poor sleep habits. What we know is that there are serious long-effects of sleep deprivation such as mood changes, high blood pressure, memory issues, weight gain, low s*x drive and more!

Below is a resource by Headspace, a guided meditation and mindfulness service. Headspace has an app as well as an interactive Netflix series to help introduce and ecourage meditation.

Next time you want to fall asleep with the TV on - try using Headspace instead!

https://www.headspace.com/sleep/how-to-sleep-better

According to research, one-third of us are not getting enough good-quality sleep at night, which means we’re not feeling as good as we could be. Here's how to address this, starting tonight.

09/06/2021

Stress or Anxiety?

It's important to acknowledge the difference between stress and anxiety. Think of anxiety as a more intense version of stress, happening when we minimize or ignore our stressors. Ideally, if you can be proactive in coping with your stressors, you may see a decrease in your overall anxiety.

For more information on the differences between stress and anxiety: https://www.psychologytoday.com/us/blog/gaining-and-sustaining/202105/am-i-stressed-or-anxious

If you are struggling to cope with stress and anxiety please consider seeking professional mental health treatment.

How to Recognize the Differences and Learn to Cope

02/18/2021

Let’s talk about Cognitive Distortions

Think of cognitive distortions as a blurry filter in our brain, irrational thoughts the influence your emotional response. Below are some common cognitive distortions:

Overgeneralization - making a broad statement based a single or few situations Example: “I’m ALWAYS so awkward” “I can NEVER do anything right”

Mind Reading - believing you know someone’s thoughts or beliefs without evidence Example: “He didn’t text me back. He thinks I’m annoying.”

Disqualifying the Positive - only acknowledging the negative of a situation Example: “She said I did got all 5’s on my review but I got a 2 on my group work. I feel horrible.”

Do you recognize any of these cognitive distortions? Try to keep a thought log for several days to notice any negative thought patterns. Stay tuned for a follow up for more!

What’s On Your Mind about cognitive distortions?

02/08/2021

Let’s talk about intention.

When you get ready in the morning, what shoe do you put on first?

We become creatures of habit and go through our days mindlessly. So, how do we embrace a lifestyle of conscious choice? Below is what’s on my mind about living with intention:

Acknowledge the small things you do throughout your day. Getting out of bed, brushing our teeth, taking the dog out, all seem like monotonous tasks but we do them for a reason.

Be mindful of what’s around you. Are you on a walk? See if you notice your favorite tree. Driving to work? Notice the billboards you drive past. At home? Think of your favorite place to be and why.

Check in on your values. We can get so caught up in every day life that we lose sense of our values. Take some time to reflect on what makes your life worth living and what’s important to you. Is your day reflective of those values?

What’s On Your Mind about living with intention?

11/22/2020

It's the week of Thanksgiving! Let's talk about HEALTHY BOUNDARIES that might help this week.

A boundary allows us to protect our physical, emotional, s*xual, intellectual and financial-self. When we have healthy boundaries we are prioritizing our well-being.

Here's a few examples of healthy boundaries:
1) You don't tolerate disrespectful behavior.
If someone is being disrespectful towards you, you're able to effectively communicate that you don't appreciate their behavior. You're able to walk away when it's a continuous pattern.

2) You say "no" when something doesn't align with your values.
Check-in with yourself, what're your values? If something doesn't align with your values communicate your values clearly to others so they're aware.

3) You are generous, within appropriate limits.
Are you overcommitting or putting yourself in a tough spot to show gratitude to others? Find creative ways to show your gratitude this year and don't forget to show yourself gratitude.

11/16/2020

I’m officially on the website! Check out Arizona Center for Marriage and Family Therapy at azcenterformft.com and read more about how I could help you or a loved one!

You can also check out the other therapist to see if they can provide you support!

11/03/2020

AAMFT has posted this article that provides some insight and support on coping with election stress.

If you need additional resources or help connecting with a mental health professional, please let me know!

https://blog.aamft.org/2020/11/coping-with-pre-and-post-election-stress-during-the-pandemic.html

2020 is one for the history books. Years from now, children will be learning about all that took place this year. Since March, much of our time has focused on COVID-19 and how to deal with its repercussions. Most North Americans had to pivot on a dime when it became...

11/02/2020

Hi All -

I am now accepting clients at the Arizona Center for Marriage and Family Therapy! If you have family or friends in the Phoenix area, who could use therapeutic support, please share my information with them!

I appreciate any support!

11/02/2020