An Exercise to Reduce Anxiety and Depression

If you suffer from anxiety or depression, ruminating on negative thoughts could be to blame. Below is a step-by-step exercise commonly used in Cognitive Behavioral Therapy (CBT) that, if done regularly, will calm your anxiety and lift your mood.


First, notice the negative thoughts when they arise. A good signifier of negative thoughts is a low or anxious mood that comes seemingly “out of nowhere.” These feelings are a signal that you need to turn inward and examine your thoughts. A good example of this is if you’ve ever seen a photo of yourself and then minutes later noticed you feel depressed “for no reason.” Upon examining your thoughts, they could be something along the lines of: “My stomach is huge,” or “I’m so unattractive,” or “I will never be pretty enough.” These thoughts are not only irrational, they are also anxiety-provoking and depressing—it’s no wonder you’d feel depressed and/or anxious after having them!

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PFCS Welcomes 15 New Graduate Trainees

 

PFCS Welcomes 15 New Graduate Trainees

Palomar Family Counseling Service is proud of our commitment to training the next generation of therapists. We are so pleased to welcome 15 new graduate trainees from 8 different universities who will be working in our offices as well as in the public schools this year.  These graduate students are completing a practicum requirement necessary for Marriage and Family Therapy, Master of Social Work, or Licensed Professional Clinical Counselor degrees.

 

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Beyond the Front Gate: Working with Military Families

To many on the outside, entering a military base can be a stressful, worrisome and an uncomfortable situation. Getting through the gate involves driving by and letting an armed military member check your ID, sometimes making you go to the pass house to get sponsored on. It’s not uncommon to drive by tanks, or to see helicopters flying overhead, and to those who live and work on base, it’s the norm.

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