Daily Uplift: Mental Health Tips: Recent Episodes
David Panahi, LCPC
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast Program are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health.
Daily Uplift is a podcast designed to help you live with passion and purpose. Daily Uplift provides practical ways to improve your mental health, and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy, please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online, please visit www.panahicounseling.com.
Episode Note:
Today's podcast is designed to help you dip your toes in mindfulness meditation. This 6 minute meditation hopes to help you reduce tension in your body and mind. If you like this, please provide me feedback, so I can do more of these. Also, like and subscribe, so you are notified when new episodes are out.
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com.
Episode Note:
Today's podcast is designed to help you dip your toes in mindfulness meditation. This 8 minutes meditation hopes to help you reduce tension in your body and mind. If you like this, please provide me feedback so I can do more of these. Also, like and subscribe so you are notified when new episodes are out.
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com.
EPISODE NOTE
How to overcome the inner critic?
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Identify the voice: become familiar with the voice of the critic. When do they appear? What do they say? How does it impact your mood? Journaling can help with this to track the consistency in the critic’s voice.
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Question the critic: once you’re becoming familiar with the voice of the critic, consider questioning its validity. Consider using this worksheet design based on Cognitive Behavior Therapy to challenge your negative thoughts. Write down the situation, your thought process, your emotions, and your behavior. Pretty soon you realize that there are alternative ways to think about a situation.
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Loving-kindness meditation: meditation is a powerful tool to slow down the mind and help it focus on productive thinking. There are many meditations out there on love and kindness, but the central piece is to learn to have compassion for ourselves.
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Positive affirmation: consider using positive affirmation words each day. As you journal, come up with five positive (big or small) qualities you appreciate about yourself.
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Limiting critical people: often times our inner critic is in agreement with critical people around us who are judgmental and overbearing. Consider setting healthy boundaries with these individuals.
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Consider therapy: a major benefit of being in therapy is receiving feedback about our negative self-talk and its origin. It helps us understand why we engage in negative self-talk in the first place.
Recent Blogs In Panahi Counseling
The information in this podcast is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All contents are meant for general information purposes only and do not replace a consultation with your own doctor/health professional.
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com
EPISODE NOTE
7 Tips to Cope with a Breakup
Breakups are not easy. It is messy. There is so much hurt and confusion around ending a relationship. Both parties may feel defeated and experience symptoms of sadness or intense emotions.
Keep in mind, even if the relationship was not great, it can still hurt to part ways. It is ok if it hurt because we are human. It is common to feel a sense of loss, anger, or disappointment.
However, we need to cope with breakups in a healthy way. I highly encourage that you avoid hitting the bar, or running into a one-night stand, or drown the feelings with drugs and alcohol. Learning to grief the loss of a relationship in a healthy manner can teach us how to be our best in the next relationship.
· Ok, so what are some ways that we could mourn the loss of a break-up in a healthy manner?
- Feel your feelings: the most common response to a breakup is a sense of anger, sadness, betrayal, and loss of hopes and dreams. Feeling empty is also a big part of it. Give yourself the space to feel your feelings in a healthy manner.
- Surround yourself with friends and family. This is an important time in your life and you need others to help you feel better. You need nurturing and kind people in your life. Avoiding those friends who are used to burying their emotions with drugs or alcohol is wise.
- Pick up a hobby: do something that you always wanted to do. If you wanted to learn pottery, go for it, if you need to learn how to paint, sign up for a class. Engaging in expressive art is found to be therapeutic as you process your loss.
- Stay active: it is really important that you keep up with your daily routine. You want to make sure that you are not isolating or engaging in poor self-care.
- Limit Social Media: Limit yourself from social media that could trigger deep negative feelings. Often times seeing an ex’s pictures or their online updates can bring up a host of unpleasant memories tied to the relationship. Ask yourself if using Instagram, Facebook, or other platforms actually helps with the healing process.
- Be kind to yourself: Whether it was you who ended the relationship or the other person, avoid self-blaming with the “what if” and “if only” thought processes. Give yourself the space and time to heal so you can move on.
- Seek professional help: Therapy can be very helpful for breakups with long dating history. It requires an in-depth exploration of what happened to us in the past years. If you realize that your breakup is interfering with your work and social life. Seek professional help by seeking a therapist and other providers.
* The information in this podcast is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All contents are meant for general information purposes only and do not replace a consultation with your own doctor/health professional *
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast is a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast does not replace seeking therapy for mental health purposes, rather it’s used as a supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com
To read more about David Panahi, LCPC. Please click here.
Disclaimer: The information in this podcast is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All contents are meant for general information purposes only and do not replace seeking professional help.
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com.
To read more about David Panahi, LCPC. Please click here.
EPISODE NOTE
Internal Monologue: Changing Negative Self Talk
The following steps are ways that I recommend for my clients in therapy when dealing with negative self-talk.
- Acknowledge: There is a saying “you can’t change what you don’t acknowledge”. The first step to changing a bad habit is catching ourselves engaging in the behavior. You might want to journal about it or take a mental note.
- Identify the intentions behind the negative self-talk: Our past frustrations and wounds dictate how we behave in the future. Beneath the negative self-talk lies the intention of avoiding hurt, disappointment, failure, and emotional pain. We need to know why our brain associates the present experience with pain and negativity.
- Reframing the present experience: In Cognitive Behavior Therapy (CBT) the term reframing means to understand an experience, event, or idea from a different point of view. Since our brain automatically focuses on the negative, we need to challenge our brain to see the positive side of what is happening.
To my earlier two examples, yes it is true that it might take a bit to find a job fresh out of school, but this information does not disqualify the fact that you accomplished a big milestone. Losing 10 pounds does not guarantee that you will always be physically fit, but it also cannot discredit the fact that you accomplished losing 10 pounds. Reframing our faulty perception of things empowers us to have a realistic view of what is happening. It also saves us from the emotional rollercoaster that we experience on daily basis.
Feedback: If these podcasts are helpful to you, please like and subscribe and write to me about what topics would you like me to cover in future podcasts. Email me at askthetherapist3@gmail.com.
Disclaimer: The information in this podcast is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All contents are meant for general information purposes only and do not replace seeking professional help.
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com.
To read more about David Panahi, LCPC. Please click here.
Disclaimer: The information in this podcast is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All contents are meant for general information purposes only and do not replace seeking professional help.
Daily Uplift is a podcast designed to help you live with passion and purpose. The topics discussed in this podcast are a reflection of David Panahi’s clinical work in the mental health field. Daily Uplift provides practical ways to improve your mental health and it is based on empirical research and therapy work. The episodes in this podcast do not replace seeking therapy for mental health purposes, rather it’s used as supplemental material to improve mental health. If you need therapy please reach out to therapists in your area. If you live in Illinois and wish to work with David Panahi in person or online please visit www.panahicounseling.com.
To read more about David Panahi, LCPC. Please click here.
Disclaimer: The information in this podcast is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All contents are meant for general information purposes only and do not replace seeking professional help.