Taking Back Control Over Our Thoughts

​​What are thoughts?

This might seem like a simple question but chances are you have never really thought of it. Most people don’t. Before I became a mental health therapist, I didn’t either. 

I assumed that thoughts were facts. I assumed that thoughts were always true. I assumed that I always had to listen to my thoughts. I assumed that my thoughts had the power over me. I assumed that there was nothing I could do about my thoughts. 

Needless to say, I was wrong. 

So what are thoughts? Thoughts are really just ideas or opinions. They are NOT facts. They are NOT always true. Thoughts can change day to day, even moment to moment. 

On average, we have approx 40 thoughts each minute; that’s more than 55,000 thoughts a day!! 

This number may sound overwhelming but luckily we are not always aware of our thoughts. Instead, most of us are aware of and focus only on our negative thoughts…those thoughts that tell us “I am not good enough”, “I cant do it”, “I will fail” or “I am a horrible person”.

Sound familiar?

Many people experience the same audiotape that continues to play over and over, day after day, with the same negative thoughts and self-doubts. The worst part is, if we are not aware of them, these negative (and often untrue) thoughts can start to impact who we are, how we feel about ourselves, our emotions and our behaviours, in an unhealthy way!

What can you do about it?

Well, the first step is to  increase your awareness  about the thoughts that you are having.

The second step is to separate the  opinions  from the  facts .

​Then, we can begin to challenge those thoughts and replace them with healthier and more realistic thoughts. 

Want to learn more?

Want to increase the power you have over your thoughts? 

Want to take back control over your life?
​
Book an appointment with one of our therapists today!

 

Finding Strength and Support: Understanding Online Therapy for First Responders

by Brittany CBT • 22 April 2025
The unwavering dedication of first responders – 911 operators, nurses, doctors, paramedics, police officers, firefighters – is the backbone of our communities. Day in and day out, you step into situations that demand immense courage, resilience, and a commitment to service that goes above and beyond. You are the first on the scene, the calm in the storm, the beacon of hope in moments of crisis. However, the cumulative impact of these experiences can take an invisible toll that often goes unacknowledged or unaddressed. At CBT Wellness & Virtual Services, we see you. We recognize the extraordinary burdens you carry and the sacrifices you make. We understand that behind the uniform and the unwavering professionalism, a weight of experiences can feel overwhelming. We offer a vital lifeline: Online Therapy for First Responders. Acknowledging the Struggles: The Painpoints of First Responders We know that the life of a first responder is not without significant challenges. You are routinely exposed to trauma, violence, and human suffering. These experiences can lead to a range of complex conditions and emotional pain points, including: Post-Traumatic Stress Disorder (PTSD): Repeated exposure to critical incidents can lead to intrusive memories, flashbacks, nightmares, intense anxiety, and hypervigilance. Anxiety Disorders: The constant threat of danger and the high-pressure nature of the job can result in chronic anxiety, panic attacks, and persistent worry. Depression and Mood Disorders: The cumulative stress, emotional exhaustion, and exposure to negativity can contribute to feelings of sadness, hopelessness, and loss of interest. Burnout and Compassion Fatigue: The constant giving and witnessing of suffering can lead to emotional exhaustion, cynicism, and a reduced capacity for empathy. Substance Use Issues: As a way to cope with the intense stress and trauma, some first responders may turn to alcohol or drugs. Relationship Difficulties: The job demands can strain relationships with family and friends who may not fully understand your experiences. Sleep Disturbances: Hypervigilance and the emotional processing of traumatic events can lead to insomnia and other sleep problems. Moral Injury: Witnessing or being involved in situations that violate one's moral code can lead to deep feelings of guilt and shame. Please know that these struggles are valid responses to challenging circumstances. You are not weak for feeling this way. Your experiences matter, and your pain is real.

Providing Low-Cost Therapy: Making Mental Health Support Accessible

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Goal Setting Made Easy: Tips & Tricks for Success

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How to Manage Your Mental Health Over the Winter Holiday

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How to Rekindle the Spark in Your Relationship/Marriage

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Managing Back to School Anxiety

by Designer Support • 30 September 2024
1. Talk About It Talk your kids/teenagers about what is going to happen and what they can expect 2. Practice the Morning Routine Pre-walk or drive the route to school. Go through all the steps together so there are no surprises 3. Give them Choices Provide 2 options so they feel in control. For example, Ie “ for breakfast, do you want yogurt with berries or cereal with fruit?”. The more they feel in control, the better 4. Create a Visual Schedule to Establish the New Routine Many of us are visual learners. Having multiple cues can make the routine less stressful for everyone 5. Review the Coping Skills Toolbox One of the terms our therapists often use with clients (more so children and teen agers) is their toolbox. Throughout youth and therapy , we try to expand upon their current healthy coping skills and teach them new ways to cope/adapt. Remind them (and yourself) of the healthy coping skills that they can easily access (ie square breathing, 5-4-3-2-1, positive self talk). You can also write these down so they are easier for them to remember 6. Practice the Coping Skills Together Be a positive role model and practice the emotional regulation skills together. Have this be part of the routine. It also helps to normalize it. For example, before the kids get out of the car in the morning, take a deep breath together and repeat “today is going to be a good day. I can do this!” 7. Remind Yourself of Past Challenges you have Overcome As human beings we are constantly being bombarded with changes (although there may be more now than ever before). You have dealt with adversity before, and have gotten through it. You will be able to get through this too. If, you felt like you did not cope well before, reflect upon this and book an appointment with a therapist to discuss how to cope in a healthier way 8. Talk to a Therapist Book an appointment for yourself and/or your child/teen if you/your child/teen are feeling overly stressed, anxious , having trouble sleeping or unlike yourself. Our expert team of therapists will be able to identify the cause for complaint, and determine the right course of action that suits your needs. You can get started on your path to improved wellness and learn strategies individualizes to your unique situation, by booking a free consultation on our website with one of our therapists.
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