Pine View Therapy Clinic

09/23/2024

09/09/2024

📣 Understanding Your Inner Critic: Meet the Voices Inside Your Head

We all have that inner voice that loves to critique, but did you know there are different types of inner critics? Here’s a quick guide to understanding them:

1. The Perfectionist 🕵️‍♂️: This voice demands flawlessness and sets impossible standards. It pushes you to do your best but also makes you feel like nothing is ever good enough.

2. The Guilt-Tripper 😔: It constantly reminds you of past mistakes and makes you feel responsible for everything that goes wrong, even things beyond your control.

3. The Underminer 🕳️: It thrives on fear, keeping you from taking risks or stepping out of your comfort zone by telling you that you’re not capable or good enough.

4. The Inner Controller 🚦: This voice tries to keep you in line by enforcing rules and punishing you when you step out of them. It can make you feel guilty for indulging or taking breaks.

5. The Taskmaster 🏃‍♂️: It’s all about productivity and hustle, urging you to work harder and faster, often at the expense of rest and self-care.

✨ Remember: These voices may sound harsh, but they often come from a place of fear and a desire to protect you. Becoming aware of your inner critics is the first step towards quieting them. You’ve got the power to rewrite the narrative! Click the link in our bio to schedule with a Utah therapist today!💪
The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

09/06/2024

The “just think positive” advice is overrated and can be toxic. Sometimes you need to sit with your negative feelings, process the messy parts of your mind, and acknowledge that life isn’t always sunshine and rainbows. Authentic growth comes from embracing the ugly parts, not slapping a smiley face on them.

The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

09/04/2024

Tell us in the comments - Which metaphor best reflects your experience?

1. **Therapy is like a mirror:** It reflects parts of yourself you may not always see, helping you gain clarity and understanding.

2. **Therapy is like a map:** It guides you through the complex terrain of your thoughts and emotions, helping you find the best path forward.

3. **Therapy is like gardening:** It helps you pull out the weeds of negative thoughts and plant seeds of self-compassion and growth.

4. **Therapy is like a gym for your mind:** It strengthens your emotional resilience and mental health, just like exercise builds physical strength.

5. **Therapy is like a lighthouse:** It provides guidance and light when you're navigating through the stormy seas of life.

6. **Therapy is like untangling a ball of yarn:** It helps you slowly unravel and make sense of the knots in your thoughts and emotions, bringing order to what once felt chaotic.

The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

08/30/2024

It's simple, but true!

Naming emotions can help regulate emotions and reduce the intensity of emotional responses.

Here's a little more of what research teaches us about the process....

The amygdala is a brain region that plays a key role in the processing of emotional stimuli, especially those related to fear and threat. Increased amygdala activity is often associated with heightened emotional responses.

When individuals label their emotions, there is a reduction in amygdala activity. This suggests that putting feelings into words can dampen the brain's emotional response to stimuli.

Want to learn more about regulating your emotions? Schedule an appointment with us today through the link in our bio

Reference:
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, J. H. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428.

The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

08/19/2024

🎥 Let’s Talk About Therapy💬

Therapy isn’t just for when things are falling apart—it's a space to grow, heal, and discover more about yourself. 🌱

Whether you’re dealing with stress, anxiety, or just need someone to talk to, therapy offers a safe place to unpack your thoughts and feelings. It’s a journey of self-discovery and empowerment. 💪

Remember, asking for help is a sign of strength, not weakness. Your mental health matters, and taking care of it is the ultimate form of self-love. 💖



The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

08/16/2024

🧘‍♀️ **Calm Your Nervous System: The Power of Deep Breathing** 🌿

When life gets overwhelming, one of the most essential skills to bring yourself back to calm is deep breathing. 🌬️

By taking slow, deliberate breaths, you can signal your nervous system to relax, easing stress and anxiety. It's simple, effective, and something you can do anytime, anywhere.

Try this: Breathe in deeply for 4 counts, hold for 4, and exhale slowly for 6. Repeat as needed. Your body and mind will thank you. 💆‍♂️

The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

08/12/2024

Communication is an essential skill in relationships!

Use this template from Ali to help you communicate more effectively.

When you see me _______, inside I'm feeling ______ because _______, and I can see how that leaves you feeling _________.

What's your favorite communication template? Let us know in the comments!

The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

08/05/2024

Do you believe any of these common myths about couples therapy?

MYTH #1
Couples therapy is only for *married* couples.
TRUTH
It is for any couple in a committed relationship, regardless of marital status or relationship duration.

MYTH #2
Couples therapy is only for couples with *serious* problems.
TRUTH
In reality, it can be beneficial at any stage of a relationship to improve communication, resolve conflicts, and strengthen emotional bonds.

MYTH #3
The therapist will take sides or blame one partner over the other.
TRUTH
Good therapists are impartial and aim to understand each partner's perspective without bias.

MYTH #4
Couples therapy is too expensive.
TRUTH
Consider it an investment in the relationship's long-term health. Many therapists also accept insurance to help with costs.
(We accept DMBA, EMI, and SelectHealth!)

Reach out today via the link in our bio to be connected to a couples therapist!

The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

08/02/2024

Here are three quick tips for setting effective boundaries:

1. Be Clear and Direct
Tip: Communicate your boundaries in a straightforward and assertive manner. For example, if you need uninterrupted work time, you might say, “I need to focus on this project, so I won’t be available for meetings or calls until 2 PM.”

Why: Clear and direct communication reduces misunderstandings and ensures others understand your limits. It also helps you avoid ambiguity, which can lead to frustration or boundary violations.

2. Practice Saying No
Tip: Learn to say “no” when necessary without over-explaining or feeling guilty. For example, “I’m unable to take on additional tasks right now, but thank you for thinking of me.”

Why: Saying no is a crucial aspect of setting boundaries. It helps you maintain control over your time and energy, preventing overcommitment and burnout.

3. Establish and Stick to Routines
Tip: Create routines that include specific times for work, relaxation, and personal activities. For example, set a rule that you stop working at 6 PM and spend the evening on self-care or family time.

Why: Routines help reinforce boundaries by creating a structured approach to managing your time and responsibilities. Sticking to these routines helps you maintain balance and ensures your boundaries are respected.

Click the link in our bio to schedule an appointment with a therapist who can help you learn how to more effectively set boundaries.



The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

07/29/2024

“I-statements” are a communication tool that helps express your feelings and needs in a constructive way. They typically follow this structure:

1. I feel: Start by stating your emotional response.
*Example:* “I feel frustrated…”

2. When: Describe the specific situation or behavior that triggered your feeling. Do this in a non-blaming way. Describe the event or problem in a neutral manner, as a new reporter might.
*Example:* “…when plans change unexpectedly…”

3. Because: Explain why the situation affects you this way.
*Example:* “…because it disrupts my schedule and adds stress…”

4. I need: Clearly state what you need or how you’d like the situation to be handled. Ask for your needs to be met positively - what do you need the person to do, rather than what do you need them to stop doing.
*Example:* “…I need us to communicate any changes in advance so I can adjust my plans.”

This format helps articulate your feelings and needs without placing blame, fostering more effective and empathetic communication.

Click the link in our bio to schedule an appointment with a therapist who can help you learn how to be in a more effective at communication.



The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.

07/26/2024

When emotions arise, we often label them as "good" or "bad". However, emotions are actually neutral.

Instead, try to be curious and non-judgmental. Seek to understand why the emotion is present without seeking to change it.

Try this approach next time and see if you notice a difference.




The posts on this feed are not a replacement for professional mental health, medical or legal help. The information contained in the posts is general information for educational and information purposes only. Reliance on the information is solely at the user’s own risk.