Fear.

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Sunday Inspiration.     Post by David Joel Miller.

Fear.

Fear.
Photo courtesy of Pixabay.com

Fear.

“Collective fear stimulates herd instinct, and tends to produce ferocity toward those who are not regarded as members of the herd.”

― Bertrand Russell, Unpopular Essays

“Do one thing every day that scares you.”

― Eleanor Roosevelt

“There is only one thing that makes a dream impossible to achieve: the fear of failure.”

― Paulo Coelho, The Alchemist

Wanted to share some inspirational quotes with you.  Today seemed like a good time to do this. If any of these quotes strike a chord with you, please share them.

Can you spot the paranoid person?

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Grim Reaper

Paranoia.
Photo courtesy of Pixabay.

Paranoia comes in many shapes and sizes.

How paranoia looks depends on the group of people you’re looking at. Researchers who study paranoia believe it may have had an evolutionary advantage. Those who were too trusting did not survive. “It is important to ask why paranoia might be so common in the general population. One possible explanation is that paranoia is a trait that was selected and distributed in humans due to its adaptive value” (Ellett & Chadwick, 2003, 2007).

In many situations, it’s better to be suspicious and cautious, even if your wrong then to be trusting and end up harmed in some way. Being suspicious when in doubt kept our ancestors alive to reproduce. Trust issues seem to run on a continuum from mild suspicion to unhealthy, pathological paranoia. Recent research tells us that mild to moderate paranoia is a lot more common among nonclinical populations than has been recognized in the past. Most of these people who experience an episode of paranoia do not go on to develop a serious mental illness.

According to the Freeman brothers “paranoia is on the rise, fueled by disproportionate media coverage of the dangers we face from others; by increasing urbanization; and by a range of other social factors including fear of crime.”

Paranoia also depends on your viewpoint. If you have been the victim of violence or trusted when you shouldn’t have, you become less trusting. Groups who have historically suffered prejudice and violence, become more suspicious. Suspiciousness in women is likely to be diagnosed as anxiety. Wariness in men is more likely to suggest they will become violent and be diagnosed as some form of psychosis. Both Psychosis and Paranoia are much more likely to be diagnosed in males, particularly African-American males.

Definitions of paranoia.

Wikipedia defines paranoia as “an instinct or thought process believed to be heavily influenced by anxiety or fear, often to the point of delusion and irrationality. Paranoid thinking typically includes persecutory, or beliefs of conspiracy concerning a perceived threat towards oneself.”

Google defines paranoia as “a mental condition characterized by delusions of persecution, unwarranted jealousy, or exaggerated self-importance, typically elaborated into an organized system. It may be an aspect of chronic personality disorder, of drug abuse, or of a serious condition such as schizophrenia in which the person loses touch with reality.”

“Paranoia is defined as false beliefs that harm is occurring to oneself which is intended by a persecutor (Freeman and Garety 2000).”

The meaning of the word paranoia has changed over time. The Century Dictionary and Cyclopedia from 1890 defines paranoia as, “a chronic form of insanity developing in a neuropsychopathic constitution, presenting systematized delusions of more or less definite scope, while in other directions there may appear a fair amount of mental health. The prognosis is extremely bad.

Today in the field of psychology, paranoia is treated as a personality characteristic that can fall along a scale from extremely mild and rare to very high and constant. Ways psychologists measure paranoia are by using the Paranoia Scale (Fenigstein and Vanable 1992) or the Paranoia Suspiciousness Questionnaire (Rawlings and Freeman 1997.) When studying personality characteristics, it’s important to differentiate between traits, how paranoid a person is generally, and state paranoia, how paranoid the person may be thinking, feeling, and acting, at the moment.

In common usage, today when most people say someone is “paranoid” they are describing someone with excessive or unwarranted fears and beliefs that others dislike them, are out to get them, or will betray them.

Paranoia along with excessive fear and suspiciousness are commonly associated with some of the more serious mental illnesses. Anyone with difficulty understanding what’s happening around them is likely to become fearful, suspicious, possibly even paranoid.

Subclinical paranoia.

Counselors see many clients with excessive, unreasonable fears. When those fears interfere with everyday functioning, they need to be treated. How much fear is warranted depends on your point of view. When someone has experienced infidelity, the belief that their partner may be cheating again may be very reasonable. If you have been the victim of violence, a heightened wariness is understandable. Life experiences, from your earliest years to the present taught you whether to be trusting or suspicious. Having been neglected or experiencing bullying increases the chances you will see the world as hostile and people as unreliable.

If, as far as you know, your partner has never cheated, but you spend hours each day checking their cell phone or social media for signs they are cheating, if you follow them or demand to know where they are every moment of the day, it’s likely your fears are about you rather than about their behavior.

According to paranoidthoughts.com, “around a third of the population regularly has suspicious or paranoid thoughts. In fact, paranoia may be almost as common as depression or anxiety.”

Subclinical levels of paranoia are associated with the anxiety disorders, depression, and cognitive impairment. Excessive jealousy can become so severe that it needs to be treated as a “delusional disorder.”

Paranoia among people with substance use disorders.

There’s a significant presence of paranoid symptoms among people with a substance use disorder. Some substances increase the level of anxiety and cause paranoia. The substance-using lifestyle includes people who are untrustworthy and can result in traumatic experiences. Using illegal substances involves criminal activity. Telling whether extreme fearfulness and the beliefs that others are out to get is paranoia or reasonable is difficult when you have a substance use disorder. The belief that the police are following you and people are watching you may not be paranoia when you have a kilo of dope in the trunk of your car.

The way you think about yourself affects your risk of developing paranoia.

High self-esteem, feeling good about yourself, has been shown to reduce your risk of developing paranoia. Several other personality characteristics such as optimism and pessimism are also related. There is still the question of whether paranoia causes low self-esteem and pessimism or whether paranoia is the result of those personality characteristics.

In upcoming posts, we will talk about clinical, mental health disorders which may involve paranoia, some of the substance use disorders which involve paranoia, and those subclinical problems, which lie on a continuum between trust issues, suspiciousness, and diagnosable paranoia. We should also explore some of the personality characteristics which impact your level of trust issues, suspiciousness, and paranoia.

For more on this topic see:

Trust

Paranoia

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Preventing life’s regrets.

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Regrets.

Regret.
Photo courtesy of Pixabay.com

How can you prevent accumulating painful regrets?

Are there any ways you can anticipate things you might regret and live your life in ways that would prevent having to recover from regrets?”

Here are some of the ways you can prevent a life filled with regrets, and some thoughts about what to do when you discover your regrets.

Consider potential regrets before acting.

Most of the things people regret fall into one of 2 categories: things they did they wish they hadn’t and things that didn’t do they wish they had. Before taking any major action, ask yourself, will I regret this? If the answer is yes, I will regret it; this course of action bears some more thought. A lot of the things people regret were those impulsive “spur of the moment” decisions. Often, these are the result of jumping to conclusions or acting on impulse without considering the consequences.

Can this decision be undone?

Some decisions can easily be undone. You sign up for class and wish you hadn’t; you can drop that class if you do so quickly. Make a date with someone and get cold feet; you can cancel that date. For some things, undoing that action may have a cost. But it’s often wiser to cancel that purchase and pay the fee than to be stuck making payments on a car or house you don’t want for years to come.

One of the major areas that can’t be undone is relationships. Once you’ve slept with someone, it is harder to break up. You can break up with a boyfriend or girlfriend, but your baby’s mother or father is forever. Once you’re married, with or without children, ending that marriage comes with both emotional and financial costs.

Delay your decision until you have more information.

Many of the decisions people regret having made were a result of not giving themselves enough time to think it over. In some places, buyers have a time period to void the sale of a major purchase. I don’t recommend you count on this. I think it’s a good idea to give buyers of expensive items time to check their purchase out and rescind the transaction if there’s something wrong with the item they bought. But don’t expect to return something just because you changed your mind. Once you have used something, you can’t return it in the same new condition it was in when you bought it. There are lots of other actions in life, especially when it comes to relationships with other people, where you don’t have to act the moment the idea enters your head.

Think carefully about possible outcomes.

Regret often comes from the human tendency to think all your ideas are great ones when you first think them. Where possible, before you act on your inclinations, ask yourself what are the possible outcomes? Are any potential negative outcomes so severe that you’re not willing to take the chance? Regardless of how good or how exciting this possible action is, if there’s a large chance it could result in death or ruin the rest of your lif,e you must be realistic in evaluating the risks. Be careful of the natural human fallacy to believe that you’re lucky or smart and that only the good outcomes will happen to you.

Don’t waste time on the impossible. What alternatives are available to you?

Don’t make the mistake of choosing between an action and an impossibility. Sometimes you will be forced to pick the best of 2 bad options. Sometimes you’ll hesitate because your preferred choice turns out to be an impossibility. If you are choosing between 2 very likely, very good options, use some of the other decision-making rules coming up. But, if you don’t feel comfortable with any choice, make sure you have ruled out all the impossible choices.

Consider how you feel about possible outcomes.

Many people make the mistake of trying to be totally logical and rational about their choices. Choose with your head, and you will feel the regret in your heart. While your feelings shouldn’t rule you all the time, feelings do provide valuable information. If in your heart, this doesn’t feel right, you probably should not do it.

Search for other alternatives.

Before you decide something, ask yourself, are there any other possible choices? A significant source of regrets are times people choose between 2 options, say picking A instead of B, neither of which was a choice. Where they went wrong was failing to think about some of the other letters of the alphabet that might have been better choices.

What would a good decision-maker do in this situation?

When faced with a difficult decision, think about the people you know. Who that you are aware of appears to be exceptionally good at making decisions? What would that person choose?

How does this decision relate to your life goals and values?

Don’t get distracted by things that promise short-term pleasure and excitement, the next bright shiny thing. You will make better decisions when you pause to think about what are your personal values?

Once you decide against an alternative, stop looking for evidence to support it.

Seems to be a part of human nature to doubt yourself. There is a problem with the way the human brain works. It’s called confirmatory bias. If we want to do something all we are likely to see re other reasons in favor of it. Unfortunately, people who decided against an alternative keep going back to that thing they decided against and looking for other reasons to go ahead and do it anyway. Once you have decided no, it is probably best to stay with that decision. On the other side of the coin if you decided to do something and suddenly get some new information that makes that decision look like one you’ll regret, don’t disregard that new information.

Use an outside expert’s advice and feedback.

Sometimes we get hung up on our own thinking. Because we think something, it must be true. When the decision has huge consequences, costs a lot of money, or might get you stuck in a situation that would be hard to get out of, it pays to seek advice from an expert. If that expert is a counselor, they probably won’t, and shouldn’t, tell you what to do. What they can do is help you sort out your conflicted feelings and provide you with information about what has happened to other clients faced with this decision. Sometimes it helps just to know you’re not the only one who has had trouble making this decision.

Weigh the consequences of not deciding.

If it’s a tough decision, you need to ask yourself, what will it cost me to put the decision off? Not responding to a lawsuit or a bill may make the situation worse. Just because it’s the “best price of the year” doesn’t mean you should decide to make that purchase today. It is quite possible that the difference between today’s “best price of the year” and next week’s “sale price” won’t be all that different. Don’t convince yourself that if you don’t get into a relationship with the person you’re out with now, you will never have another chance, and you’ll be alone for the rest of your life. If you have doubts about relationships, it may save you a lot of pain to wait until you are sure.

For many people, life’s greatest regrets are the things they wanted to do but never did. Don’t live your life putting off getting the education you want. Reach for your dreams. Try out for that acting job. Write your book. Have you let fear keep you from deciding to do things that are especially important to you?

Talk your decision through with an empathetic person.

Besides professionals, most of us have close friends and family we can talk to about the decisions we are struggling with. Ask yourself who among them is empathetic and can understand the struggle you’re going through to make this decision. It can help to talk it out with an understanding person. Pick that person carefully. You don’t need somebody telling you what to do or putting you down for what you’re thinking.

Expect to have regrets; they are an unavoidable part of life.

Nobody gets through life without having some things that they regret. Accept that you must live life, and you will never have all the information before the decision that you will have afterward. Everybody must make some decisions, and they will regret some of those. Expect those crystal balls to be cloudy and hard to see into.

If you have regrets, make repair efforts a priority.

As you move through life, you will accumulate some regrets. Where possible, try to make repairs. Forgive yourself for your mistakes. If you have regrets because you have harmed others, do your best to make your amends and make things right with them.

Learn from your mistakes and improve decision-making skills.

Make conscious decisions. Consider each decision you make in life as another learning opportunity. Learn from your mistakes. Watch how others around you live and learn from their mistakes. Become aware of how you make your decisions and make them consciously. Most importantly, learn from those things that you regret and try to stop making the same mistakes repeatedly.

Some additional posts about regrets:

Top 6 life regrets

Will you regret doing that?

Top regrets after the breakup.

Regret. 

David Joel Miller, MS, is a Licensed Marriage and Family Therapist (LMFT) and a Licensed Professional Clinical Counselor (LPCC)  Mr. Miller provides supervision for beginning counselors and therapists and teaches at the local college in the Substance Abuse Counseling program.

Recommended Mental Health Books

David Miller at counselorssoapbox.com is an Amazon Affiliate and may receive a small Commission if you purchase a book or product using the link on this page. Using the link will not increase the cost to you.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seems like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get their life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime, and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books, please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Shame.

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Sunday Inspiration.     Post by David Joel Miller.

Shame.

Shame.
Photo courtesy of Pixabay.com

Shame.

“Shame is a soul eating emotion.”

― C.G. Jung

“To be shame-bound means that whenever you feel any feeling, need or drive, you immediately feel ashamed. The dynamic core of your human life is grounded in your feelings, needs and drives. When these are bound by shame, you are shamed to the core.”

― John Bradshaw, Healing the Shame that Binds You

“Now since shame is a mental picture of disgrace, in which we shrink from the disgrace itself and not from its consequences, and we only care what opinion is held of us because of the people who form that opinion, it follows that the people before whom we feel shame are those whose opinion of us matters to us.”

― Aristotle, The Rhetoric & The Poetics of Aristotle

Wanted to share some inspirational quotes with you.  Today seemed like a good time to do this. If any of these quotes strike a chord with you, please share them.

Dextromethorphan and paranoia.

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Grim Reaper

Paranoia.
Photo courtesy of pixabay.

Sometimes over-the-counter medications cause paranoia.

Dextromethorphan is a common antitussive (cough suppressant) medication found in over-the-counter medications. It is a common ingredient in over 140 over-the-counter medications. Unfortunately, Dextromethorphan has become an increasingly abused substance among those in the 18 to 25-year-old range. Abuse by younger teens is reported to be on the rise.

Because dextromethorphan can be purchased over-the-counter or stolen from grocery stores and pharmacies, many users have underestimated the serious, long-term effects of dextromethorphan abuse.

When taken according to directions most over-the-counter medications are relatively safe. Any medication, including over-the-counter medications, may result in side effects or allergic reactions. Abuse of Dextromethorphan can have some serious health consequences.

When Dextromethorphan is taken in larger than recommended amounts it can produce psychoactive effects. “Use in amounts exceeding those recommended, a practice which is known as “Robotripping,” may result in a toxidrome of psychomotor agitation, hallucinations and paranoia best characterized as Intoxication Delirium (Stanciu, C. et al., 2016.)

Dextromethorphan shares pharmacologic and neurobehavioral properties similar to opiates and phencyclidine (PCP.) Because of its cough suppression action is like the opiate codeine, as the dose increases it can produce dreamlike states and hallucinations somewhat like the “pipedreams” of opium smokers. As the dose increases significant unpleasant and health impairing results occur. At very high doses Delirium and misperceptions occur, resulting in paranoia and violent behavior similar to PCP intoxication.

“Intoxicated excited delirium describes the most serious and potentially deadly DXM-induced medical condition involving psychotic behavior, elevated temperature, and an extreme psychomotor agitation fight-or-flight response by the nervous system. Due to extreme violence frequently encountered such presentations, typically encountered in the emergency room setting with law enforcement involvement, have resulted in sudden death secondary to cardiac or respiratory arrest, an outcome associated with the use of physical restraints” (Stanciu, C. et al., 2016.)

One online user bulletin board, I will leave the website name out, included a number of user warnings. Users report tolerance to dextromethorphan happens rapidly, often after a single dose. Reports of paranoia were common, both paranoia caused by taking dextromethorphan and users reports of high anxiety which they called “paranoid” about the many other negative results from use.

Users have reported impaired daily functioning for as long as six years afterward.

On the way to psychosis and paranoia, users may experience a variety of alterations in perception. Commonly reported are auditory, visual, and tactile hallucinations. That may pass through a period of excitability and pressured speech which can easily be mistaken for bipolar mania. Nervousness, confusion, and disorientation can occur. A variety of physical symptoms are also likely, including tremors, slurred speech, and occasionally seizures. Some less pleasant symptoms include nausea, vomiting, respiratory depression, coma, and even death.

The particular gene responsible for metabolizing dextromethorphan is polymorphic meaning there are a number of different mutations of this gene in humans. Because of this a new user never knows just how dextromethorphan may affect them. Some people need to take a large amount to feel the effects while other people can have a serious adverse effect even at doses only a little above the label recommendations (Stanciu, C. et al., 2016.)

There are antidotal reports of serious interactions between dextromethorphan and commonly used substances such as alcohol and marijuana. In medical settings, life-threatening interactions between prescribed psychiatric medications and intentional overdoses of dextromethorphan-containing products.

Dextromethorphan is not the only drug of abuse that has been connected to an increased risk of developing paranoia. Reports of paranoia among drug users are common. Paranoia can be difficult to identify and diagnose. It is often only considered in the context of diagnosing the paranoid type Schizophrenia or Paranoid Personality Disorder. Recent studies have suggested that paranoia falls on a continuum and paranoia has rarely been studied outside the seriously mentally ill. Many things about the drug-using lifestyle increase the risk of paranoia. Another reason for the shortage of information about rates of paranoia and its treatment among drug users has been the systematic exclusion of those with a substance use disorder from psychological research. Given the large overlap between those with a substance use disorder and a diagnosed mental illness, there’s a lot we haven’t learned about trust issues, suspicion, and various levels of paranoia among those with a co-occurring disorder.

I’ll continue to watch for and read research about the trust to suspicion continuum so watch for future posts on this topic.

Recommended Mental Health Books

David Miller at counselorssoapbox.com is an Amazon Affiliate and may receive a small Commission if you purchase a book or product using the link on this page. Using the link will not increase the cost to you.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Why you should plan on being late.

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Time to change.

Are you on time?
Photo courtesy of Pixabay.com

Should you make showing up late a habit?

Are you tired of being on time while others are often late? Wouldn’t you just love to be the one who walks in at the last moment, makes a grand entrance, and commands everyone else’s attention? If you’re one of those people who has wasted countless hours being on time or worse yet are always arriving early, so you are not the one disrupting things by arriving late, wouldn’t you be better off developing a habit of always arriving late? Here are some simple tips to make sure you’re always the last to arrive.

Always leave later than you think you should.

Wait to start getting ready until the last minute. Don’t include time for getting ready and travel in your plans. Leaving before the last moment is a total waste of time. Your time is absolutely more valuable than anyone else’s. If your appointment is at three, there is clearly no point in starting to get ready before 3. Why should you have to wait if someone else is late? By always waiting to get ready until the last minute, you can guarantee that you will not have to wait on anyone else. Your valuable time is better-spent binge-watching TV or posting on social media.

Allow less time to get there then you think it will take.

Punctual people estimate the drive will take 20 minutes, so they leave half an hour before the scheduled appointment. This process wastes valuable time you could use for your purposes. Make the most of every minute, leave 10 minutes before your meeting and drive as fast as possible to try to “make up for lost time.” Plan your schedule for ideal situations. It’s not your fault if you hit red lights or there’s traffic on the road.

Schedule more places to go each day than you can possibly reach.

If most of your appointments take an hour, schedule them 30 minutes apart. You know you can do eight things a day, so schedule 10 or 12. The places you don’t get to must not have been that important anyway. Better other people should wait for you that you should have to wait for anybody. If you don’t get to all the places you scheduled, it’s not your fault. You planned to do it, didn’t you?

Avoid creating schedules or writing anything down.

Creating schedules will just interfere with your spontaneity. Writing things down is restraining. If you make two appointments at the same time, don’t worry about it, show up to the appointment you feel like going to. Go to the other one some other time. You are important, right? As busy as you are, people will need to learn to make time for you when you get there.

Try to do everything in half the time others take.

Allow yourself half the required time for everything. Working at double or even triple speed will ensure that you have high productivity. So, what if you make a few additional mistakes? Accuracy is highly overrated. As busy and important as you are, people will simply have to accept that your way of doing things is the half-hearted fast way. People who don’t understand this need to learn to do it themselves.

Practice your excuses for being late.

Always have someone or something you can blame for your tardiness. It is not your fault. Blame whatever happens on the weather, your spouse, your kids, or your dog. Complain loudly about how hard it was to find this place and how you never come to this part of town.

Do your best to make people who have been waiting on you feel sorry for you. Encourage them all to take part of the blame.

Use your late arrival to prove how important you are.

When you come in at the last-minute, preferably after the event has already started, push your way past everyone to get to the front. Try to find a seat in front of others. As much as possible, complain loudly about how tough your day has been. Hold your head and moan about how unlucky you are. Use this late arrival is an opportunity to get people to feel sorry for you and to gather up the attention you deserve.

If after reading all these recommendations for planning on being late you still insist on being punctual and on time you might want to read this post on punctuality.

David Joel Miller MS is a Licensed Marriage and Family Therapist (LMFT) and a Licensed Professional Clinical Counselor (LPCC.)  Mr. Miller provides supervision for beginning counselors and therapists and teaches at the local college in the Substance Abuse Counseling program.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Regret.

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Sunday Inspiration feeling post.

Post by David Joel Miller.

Regrets.

Regret.
Photo courtesy of Pixabay.com

“We should all start to live before we get too old. Fear is stupid. So are regrets.”

― Marilyn Monroe

“Of all the words of mice and men, the saddest are, “It might have been.”

― Kurt Vonnegut

“I’d rather regret the things I have done than the things that I haven’t.”

― Lucille Ball

Wanted to share some inspirational quotes about feelings words with you.  Today seemed like a good time to do this. If any of these quotes strike a chord with you, please share them.

Related posts:

Emotions and Feelings.

Inspiration

Will you regret doing that?

Top 6 life regrets

You can find more about this topic under Regret.

Recommended Mental Health Books

David Miller at counselorssoapbox.com is an Amazon Affiliate and may receive a small Commission if you purchase a book or product using the link on this page. Using the link will not increase the cost to you.

How do you stop unwanted thoughts?

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Thought Stopping.

Thought Stopping.
Photo courtesy of Pixabay.com

How do you get rid of painful, unhelpful thoughts?

Changing unhelpful thoughts is an important part of the process of recovery. These techniques are commonly used in cognitive behavioral therapy, a proven, effective, treatment for emotional problems. Thought stopping is one of the common ways of attempting to prevent the impact of recurring negative, unhelpful thoughts. In a previous post, I wrote about what thought stopping is, when you might want to use it and some of the problems you might encounter. Now let’s look at some specific, related methods you might use to stop those unwanted, unhelpful thoughts. Different theoretical orientations and the various mental health specialties may use different names for these techniques, but the ideas are essentially the same.

Distracting yourself from negative thinking.

As a short-term solution, thought distracting, can interrupt the train of unhelpful thoughts (Wegner et al., 1987). Be careful not to look all around your environment at a lot of things which might later become cues for the unwanted thought. Use a transitional object that has helpful, positive associations. Religious symbols, a piece of jewelry that brings back positive memories, inspirational quotes can all be helpful in interrupting the current negative thought.

Thought substitution – think about something else.

Shifting your thinking to something more helpful has been shown to result in forgetting the thought you were trying to stop. One approach to grief work is to shift your thinking from the pain of the loss to the happy memories that you have of the person who is no longer in your life.

When dieting, rather than trying to not think about food, try to think about the improved health towards which you are working. Think about how much money you’re saving by not buying cigarettes, not about your efforts to stop smoking.

Think about a hobby or project you want to work on. When you’re busy thinking about redecorating a room or fixing your car, there’s less mental space to ruminate about unhelpful thoughts. If you’ve ever experienced flow, you have been so engrossed in an activity that you lost track of time; you may have noticed that thoughts of problems, addictions, and worries disappeared.

Moving towards positive, helpful thoughts is much more effective than trying to sit and not think unhelpful thoughts.

Use stress-reduction behaviors.

Mindfulness and meditation can be helpful in reducing the tension you would feel while wrestling with unhelpful thoughts. Physical exercise can also be helpful. The human brain doesn’t like to do the slow, tiring work involved in deep thinking. As you begin to walk faster, your brain is more likely to drop the unhelpful thoughts to stay focused on your exercise routine.

Make friends with your feelings.

Efforts to avoid negative feelings by suppressing them don’t work. Neither do efforts to solve your emotional pains by focusing on them, ruminating over them, constantly asking yourself why. Trying to avoid sadness by not feeling can render you numb and unable to feel happiness.

Come to recognize that feelings you don’t like are likely to come and go, but they do provide you with information. Feeling lonely can motivate you to seek out other human companionship. Learn to surf the waves of emotion in your mind rather than insisting that you shouldn’t be feeling what you’re feeling.

This approach is sometimes called monitoring your thoughts and feelings. You simply note that the thought has come, and then you watch it go. Not wrestling with your feelings allows you to escape their grasp.

Cognitive restructuring can help you change unhelpful thoughts.

Cognitive restructuring often begins with keeping a thought record or journal. The goal is to learn to recognize your own mental processes. Not every thought you have requires an action. Just because you think it, doesn’t make it so. Rather than getting carried away by unhelpful thoughts, learn to evaluate your thinking. Practice increasing your helpful thoughts and becoming more optimistic.

Practice reframing your thoughts by setting positive goals you wish to approach rather than giving unhelpful thoughts more prominence by focusing on the things to be avoided.

Disputing unhelpful thoughts.

Many negative, unhelpful thoughts are based on faulty assumptions. You walk into the room, and people start laughing, it’s easy to think they’re laughing at you. Learn to argue with these unhelpful thoughts. Maybe someone just told a joke, maybe they’re all having a good time.

Remember, you don’t have to believe everything you think. If you have a magic, magnifying mind probably you have had many experiences of thinking that other people’s behavior has something to do with you. If they look at you, did you think they were judging you? Check these thoughts out with someone you can trust. There’s a good chance they looked at you because you were there.

Evaluating the evidence for the thoughts you have.

People who are depressed or high in anxiety, frequently have a lot of negative, unhelpful thoughts. You get a bad grade on the test, and you may have told yourself you’re stupid or a failure. If you look carefully at the evidence, you may find that your scores on tests are about the same as other students in your class, possibly even better. Getting a “B” on the test is not the same thing as failing.

Think you’re extremely fat? Sit for a while outside the shopping mall, preferably with a reliable friend, and keep track of how many people entering the mall appear to weigh more than you do. If you tell yourself the truth, you may find out you’re about average. Certainly, you may have room for improvement, but calling yourself names and judging yourself is unhelpful. If you want to motivate yourself to exercise and get into shape, you will do it more effectively by praising yourself for the efforts you make to eat healthily and increase your exercise.

Train your brain to stop thinking those thoughts.

You can use conditioning techniques to train your brain to avoid unhelpful thoughts in the same way you might train a child not to do something dangerous. When the unhelpful thought enters your mind, yell “STOP” either verbally or mentally. Pair thoughts of smoking with pictures you have seen of seriously ill people.

For some conditions, professionals recommend keeping a rubber band around your wrist and snapping it to remind you not to think that thought. This kind of conditioning probably works better for helping you not do things that may seem enjoyable in the moment but have long-term negative consequences.

In using conditioning techniques be careful to avoid behaviors that might be harmful or addicting such as cutting or other nonsuicidal self-injury.

For the alcoholic, when the automatic thought “I need a drink” occurs they can automatically tell themselves “no I don’t, I’m in recovery and can handle this situation without a drink.”

Coupling these self-conditioning methods with some of the other techniques above can train your brain to automatically shift from an unhelpful thought to a positive, helpful thought.

Which of these thought-changing methods do you think would help you?

David Joel Miller MS is a Licensed Marriage and Family Therapist (LMFT) and a Licensed Professional Clinical Counselor (LPCC.)  Mr. Miller provides supervision for beginning counselors and therapists and teaches at the local college in the Substance Abuse Counseling program.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Does thought stopping work?

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By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.

Thought Stopping.

Thought Stopping.
Photo courtesy of Pixabay.com

What is thought stopping, and does it work?

Thought stopping is a common cognitive behavioral therapy technique. Some people, clients, and counselors alike report that thought stopping can be very helpful for reducing or avoiding rumination, catastrophizing, and other unwanted thoughts. Learning to stop unwanted thoughts can be helpful for reducing depression, anxiety, and recurrent thoughts of substance use. Others have reported that thought stopping was unhelpful and did not work. Why does thought stopping work for some people and not others?

Not thinking about something does not work.

There’s a big difference between trying not to think about something and getting your mind to stop going over and over the thought once you have it. The human brain doesn’t work well at preventing thoughts. Setting up a list of things to “not think about” does not prevent those thoughts from reentering your mind. That no-think list will keep your mind occupied looking for the very thoughts you are trying to avoid.

If you have had a history of negative thoughts, negative self-talk, or the kind of recurrent negative thinking that damages your self-esteem, you will find the thoughts recur whether you want them to or not. People in drug and alcohol recovery find that their default thought, no matter what happens, is likely to be I need or want a drink. Maybe I could do a little drug just this one time.

In a past post, I wrote about “don’t think about elephants.” What people find is that the effort to “not think about” anything keeps that thought right at the edge of consciousness, waiting for its chance to pop back into your current thinking. If you’re not sure about this, sit for a while and don’t think about something. You will find that every time you tell yourself to not think about it, the thought miraculously enters your mind.

Researchers have used both “white bears” and “red Volkswagen’s” in various combinations to study the effects of thought stopping. The studies are enlightening, but make it hard to set firm rules for when and how to use thought stopping. If you’re someone who has recurrent, unwanted thoughts, you need to practice and probably work with a professional to become proficient in using thought stopping to make your life more manageable. There are some other techniques you can learn that are probably more effective than thought stopping.

Thought stopping is most effective when used briefly in crisis situations. Telling yourself not to reach for that drink or drug can help in the moment. When your mind tries to take you into a dangerous neighborhood, telling it to “knock that off” may keep you out of trouble for the moment, but it won’t last for very long if you don’t change some of the things.

Suppressing unwanted thoughts requires cognitive effort. When you put a lot of effort into something, you get tired. Humans are cognitive misers and customarily revert to patterns that don’t require a lot of effort. Letting your guard down against unwanted thoughts can happen quite quickly.

Your mood impacts the effort needed to suppress unwanted thoughts. When you are depressed, it is harder to stop negative, painful thoughts. Being in a happy, optimistic mood makes it easier to suppress negative thoughts.

You need to remember some things and forget others.

Forgetting important things can be very frustrating. It can be equally upsetting if you find you can’t forget the painful past. Unwanted and intrusive memories are characteristic of several mental illnesses. People who have been victims of trauma, those with PTSD especially, wish they could forget. There are a lot of materials available to help people improve their memory, but far fewer to help people forget the painful, unhelpful memories. Changing your thinking techniques is one of those few tools that may be helpful in preventing unhelpful thoughts from taking over your consciousness.

Researchers have found that remembering feelings from the past can influence how we feel in the present. The more you think about an unhappy memory, the more depressed or anxious you may become right now. So, if telling yourself not to think about your ex just brings the sadness you experienced during the breakup into your mind, how do you prevent spending all your time thinking about the things you wish had not happened? Thought-changing methods may reduce the amount of time you spend caught in the downward spiral of unhelpful thinking.

Euphoric recall – thoughts that need to be stopped.

Some thoughts that seem positive at first glance turn out to be highly inaccurate and unhelpful. It’s common in addiction for people to suddenly experience thoughts of the good times they had when drinking or using. Remember that time you partied? What’s hard to remember is that you got into a fight at the party, took off in a hurry, and maybe got arrested for driving under the influence. The same thing happens when dysfunctional relationships end. You tend to remember the good times in the beginning and not the bad events later.

What is thought-stopping?

Thought stopping is the process of monitoring your thinking, detecting unhelpful or unwanted thoughts, and getting your mind off that thought and back onto something more helpful. It’s important to take active steps to prevent unwanted, intrusive thoughts from taking over control of your mind.

One way of thinking about thought stopping is a process of transforming automatic, unhelpful thoughts into cues to activate your thought-stopping and thought-transforming mental systems.

Thought stopping is a skill that needs to be learned and practiced.

“Recent research indicates that people control unwanted memories by stopping memory retrieval, using mechanisms similar to those used to stop reflexive motor responses” (Anderson, M., Levy, B., 2009). The article goes on to say that the control of unwanted thoughts and memories happens in the lateral prefrontal cortex, the executive function of the brain. If your brain has an effective CEO, he can control the activity in the hippocampus, the part of the brain that regulates the storage and retention of memories. Learning what to remember and what to forget is a skill you can develop.

As people grow and develop, they can become better at regulating which memories are prioritized for storage in which are slated for deletion. We would expect it to be harder for young people to forget the painful memories. Life events that alter your brain chemistry, such as trauma, depression, anxiety, or a substance use disorder, appear to reduce your control over memory storage and retrieval. For example, people who are addicted to methamphetamine had “lower grey matter intensity in the brain region associated with performance” on both thought stopping and the ability to look at past events in another way, a skill called reappraisal or reframing (Tang, D., Schmeichel, B., 2014)

Thought stopping shouldn’t be the only tool in your self-help toolbox.

So, not thinking about things often does not work. You can use thought stopping to interrupt the flow of an unhelpful thought. Anyone who’s tried to do mindfulness or meditation knows that as soon as you empty the mind, a mob of thoughts tries to reoccupy that emptiness. The more you practice, the better you can get at keeping unwelcome thoughts out of your head. In the short run, you may need some mental protection from other skills.

Practice becoming more optimistic. Learned to fill your mind with positive thoughts that can guard the space against the return of unhelpful thoughts. Distracting techniques, filling your mind with other helpful thoughts, appear to make thought stopping more effective.

Are there times you shouldn’t use thought stopping?

Turns out that there are times when thought stopping is not helpful. People who have experienced a loss in their life, the death of a loved one, may find that simply trying not to think about that death leaves unresolved grief, which they may need to deal with later. While going on with life may work temporarily, eventually you need to come to terms with the loss and find a way to make meaning out of that experience.

If you have a problem that needs to be solved, not thinking about it is likely to interfere with solving the problem or dealing with the consequences. Thought stopping is not effective when, eventually, you will have to solve the problem.

People who were on a diet and tried to simply not think about eating are at increased risk of binge eating when the thoughts of food return (Sarah L. Gaskell et al., 2001)

Thought stopping is a verbal technique that works best to correct unhelpful self-talk. Thought stopping is less effective when physical objects such as people, places, and things try to replace the unhelpful thoughts. For those objects, you need to avoid places where you’ll see them. It’s hard to avoid thinking about having another drink when you’re sitting in a bar.

Some additional cautions about thought stopping.

When trying to stop unwanted thoughts, people tend to look around the room. Be careful what you look at; the things you look at while trying to avoid thinking about something get paired with the original unwanted thoughts. You look around the room and see a particular lamp or picture, and the next time you look around the room, those objects are likely to bring back the unwanted thoughts.

When doing thought stopping, look at something positive and reinforcing. If you wear a religious symbol, look at that. Twelve-step groups often have quotes from the recovery literature and helpful sayings on the walls so that people who are trying to avoid thinking about their issues find it easier to shift from unwanted thoughts to helpful thoughts.

If you do have recurrences of unhelpful thoughts, don’t beat yourself up and create those thoughts as triggers for negative self-talk. Dismiss the unwanted thoughts as quickly as possible and shift your attention to helpful thoughts.

My take on thought stopping?

I think of thought stopping like being in the swimming pool and trying to hold that water polo ball under the surface. The harder you try to hold it under, the more it pops back. Eventually, you get too tired to keep holding it down. What you need to do with that ball of unwanted thoughts is toss it out of the pool of your life, or get out of the pool and move to a better environment.

In an upcoming post, I want to walk you through some techniques that should be more effective at helping you get rid of those unhelpful thoughts on a long-term basis than simply trying to “not think about it.”

David Joel Miller, MS, is a Licensed Marriage and Family Therapist (LMFT) and a Licensed Professional Clinical Counselor (LPCC)  Mr. Miller provides supervision for beginning counselors and therapists and teaches at the local college in the Substance Abuse Counseling program.

Recommended Mental Health Books

David Miller at counselorssoapbox.com is an Amazon Affiliate and may receive a small Commission if you purchase a book or product using the link on this page. Using the link will not increase the cost to you.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seems like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Sad.

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Sunday Inspiration.     Post by David Joel Miller.

Sad child

Sad.
Photo courtesy of Pixabay.com

Sad.

“You see I usually find myself among strangers because I drift here and there trying to forget the sad things that happened to me.”

― F. Scott Fitzgerald, The Great Gatsby

“Some people turn sad awfully young. No special reason, it seems, but they seem almost to be born that way. They bruise easier, tire faster, cry quicker, remember longer and, as I say, get sadder younger than anyone else in the world. I know, for I’m one of them.”

― Ray Bradbury, Dandelion Wine

“The funniest people are the saddest ones”

― Confucius

Wanted to share some inspirational quotes with you.  Today seemed like a good time to do this. If any of these quotes strike a chord with you, please share them.