Yes, we are open during covid and seeing clients in person and online.
Map to Office | 469-290-2883
East Dallas TherapyEast Dallas TherapyEast Dallas TherapyEast Dallas Therapy
  • home
  • about us
    • ADHD Assessments
    • Morgan Myers
    • Kate Miller
    • Stacey Shoemaker
    • Summer Greenlee
  • schedule
  • fees
  • blog
  • current clients
  • home
  • about us
    • ADHD Assessments
    • Morgan Myers
    • Kate Miller
    • Stacey Shoemaker
    • Summer Greenlee
  • schedule
  • fees
  • blog
  • current clients
Anxiety, Depression, Self-Care, Self-doubt, Trauma

What if I Spiral?

  • Posted By Summer Greenlee, LPC Associate
  • on April 29,2022

“I know I’m supposed to let myself feel what I feel…but whenever I try, I get depressed for days.”


It’s true that processing your emotions means allowing yourself to feel them. But here’s the thing: when you’ve been stuffing down your feelings for so long, there can be so many intense emotions trapped on the inside that feeling them all at once leads to overwhelm.


And that can make you feel stuck. Stuffing your emotions means invalidating them, and that doesn’t feel good, but then feeling your emotions means inviting a flood of them so strong you either spiral downward or shut down entirely. That doesn’t feel good either.  Where does the relief come in?


If feeling your emotions tends to do this to you, that may be a sign to take things slower. You don’t have to feel everything at once. Take it step by step. Give yourself space to feel just a little piece at a time, and as soon as you’ve had a moment to feel a little bit, take a step back. Give yourself permission to take a break, recharge, and do something you enjoy. You can go back to feeling your emotions later when you’re feeling rejuvenated and ready again.


Here are some tips for how you can feel your emotions safely:

  • Write down what each step of your downward spiral looks like. Know the signs that you’re getting too overwhelmed and need a break.
  • Create a plan for how to recharge after feeling your emotions. What’s something that truly helps your body feel better? Do you need to take a walk? Listen to some upbeat music? Watch a favorite movie?
  • Set a timer for as long as you want – a minute, 5 minutes, 15, whatever feels safest and most doable for you. While the timer is running, notice your emotions and how they feel in your body. Allow them to be there without judging them. When the time is up, take a break.
  • Visualize putting your emotions away somewhere safe. You can imagine storing them in a vase, a treasure box, or some other container that marks them as precious and important.
  • Remind yourself that you can revisit them later.

You’ll notice that with repetition, the time you can spend feeling your emotions gets longer. The more you practice, the easier it gets!


Anxiety, Couples Counseling, Depression, Marriage Counseling, Relationships, Self-doubt, Trauma, Uncategorized

Restoring Trust

  • Posted By Hollie Pool, LMFT
  • on April 6,2022

If the integrity of your relationship has been violated due to a harmful choice or behavior by either party, there are steps that you can take to restore trust and intimacy within the relationship. 

There is no one size fits all approach for handling a trust violation in a relationship, however, there are ways to begin the process of repairing the relationship. 

Here are 4 actionable steps that you can take to begin the process of healing:

Step 1:
Take 100% accountability. 

Accountability is twofold. Accountability includes (1) acknowledgement of your wrongdoings and (2) not offering excuses to suggest that you couldn’t help doing what you did. 

Developing empathy in a relationship is crucial. The most effective way to do so is to imagine yourself in your partner’s shoes. Ask yourself, how did my actions affect my partner’s life? Did my behavior cause damage to their sense of self-worth? 

Taking accountability for your mistakes and acknowledging the impact helps you to avoid invalidating your partner’s emotions. 

Step 2:
Offering an apology and asking your partner what can be done to rectify the situation and repair the damage. 

Create an amends plan or contract to demonstrate your commitment to the relationship. An amends plan is a guide for navigating a breach of trust or betrayal; it  generally includes an outline for what changes will be made on a personal and relational level. It will include actions and activities that indirectly restore your partner’s faith and trust in you.  

For example, “Allow access to social media passwords, computer, phone, etc.” “Increase quality time with my partner and enjoy a date night every Friday.” 

Your amends plan will need to be tailored to your relationship’s specific needs. Including your partner in the creation of the plan helps to show your devotion to your partner’s needs. 

Step 3:
Making a promise to not betray your partner in the future and to follow-through with the actions you have promised. 

Relationship check-ins at various intervals can help keep you on track and provide you with more of an understanding of what relationship needs are not being met and what promises have not been kept. 

Step 4:
Communicating with your partner if you feel you are unable to follow through with promises made. 

Increasing communication and vulnerability with your partner promotes emotional connection and intimacy. In order to repair and reconnect, you have to give your partner something to connect to. Secrecy, blame, anger, disengagement, and control do not provide connection points for repairing trust and faith in a relationship.

 In seeking to mend a fractured relationship, the willingness to work on the relationship and reconstruct the trust that was broken is crucial.


Categories
  • About (1)
  • Anxiety (27)
  • Classes & Workshops (1)
  • Couples Counseling (4)
  • Deconstruction (3)
  • Depression (14)
  • Faith (3)
  • Kids Mental Health (12)
  • Marriage Counseling (5)
  • Parenting (17)
  • postpartum (2)
  • Relationships (12)
  • Self-Care (23)
  • Self-doubt (17)
  • Trauma (14)
  • Uncategorized (26)
Recent Posts
  • Self-care… What does that even mean?? January 24,2023
  • The Holiday Overload January 9,2023
  • It Wasn’t That Bad January 6,2023
  • On Humans and Holidays December 20,2022
  • Your child’s teacher thinks they have ADHD… now what? November 4,2022
  • Holistic options for ADHD October 18,2022
  • Our favorite ADHD Tools for time management and organization! October 18,2022
  • When shutting down kept you safe October 10,2022
Archives
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • January 2022
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • May 2021
  • March 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • June 2020
  • April 2019
  • March 2019
  • May 2018
  • March 2018
  • January 2018
  • December 2017
Contact
  • morgan@eastdallastherapy.com
  • 469-290-2883
  • Doctors Professional Building
    1151 N Buckner Blvd
    Suite 101
    Dallas, Texas 75218
Sign up to receive occasional, useful information about our workshops and open appointments.
Get Our Emails
Recent Posts
  • Self-care… What does that even mean?? January 24,2023
  • The Holiday Overload January 9,2023
  • It Wasn’t That Bad January 6,2023