Anxiety and Addiction counseling for driven people in Spokane, WA.

Counseling and therapy services in Spokane, WA for men and women who experience anxiety or substance abuse problems. Learn more.

Are You OVER being overworked, stressed out and anxious?

You're pulled in 10 different directions all at the same time. Your mind won't stop racing and you feel out of control. At times, it's nearly impossible to concentrate at work and by the time you get home, you are so exhausted that it's difficult to even get dinner on the table or help the kids with homework. You've been pulling back at work, distancing from friends, and feel 'checked-out' around family. The only thing that seems to bring you some peace, let alone sleep, is a glass (or three) of wine, hours of Netflix, or chocolate cake.

What's getting in the way of your happy+healthy?

When you look back at your life, you can clearly see all of your accomplishments. In fact, you've done exactly what you "should" have done the whole way through - established a good career and climbed the corporate ladder, raised children and cultivated meaningful relationships - and yet there is something missing. Racing thoughts, worry, and anxiety flood in. Followed by self-doubt and no motivation. You're justified in grabbing that six-pack or bottle of wine on the way home, but the next day you beat yourself up for being absent from the family again and for having a cloudy head the morning - you’re starting to wonder if you have a problem with alcohol.

Anxiety therapy in Spokane, WA can help

I help driven and successful people who are overwhelmed and anxious, find peace and purpose. By learning healthy strategies for thinking and behaving with intention, you can live a purposeful life filled with meaning. Let's figure it out together, one step at a time.

Are you ready to take back control of your life from anxiety? Call me to schedule a free 15-minute phone consultation, at my Spokane location 509-999-8696.

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@rbcounseling.com

Thinking about these questions makes me sad. I imagine that so many of you are easily able to identify all kinds of personal "weaknesses." Often, people are so quick to take out a giant hammer and beat themselves up. 😖🔨 But... when it comes to naming "strengths" it's entirely another story.

But, I digress, that's not really what this post is about, now is it?

In general, we have a hard time stepping outside our perceptions of ourselves. It can be an eye-opening to look at ourselves from another's perspective. Or even ASK a trusted friend how they see us.

In one of my business classes, we were asked to create an anonymous online survey asking our friends and family what our strengths are. I will admit it was scary to be so vulnerable.

Activity: Make a list of how a trusted friend would answer these questions about you.

#strengths #weakness #growth #selfdiscovery #selfcompassion #therapyhelps #anxietyrelief

You’ve heard it a hundred times… YOU NEED TO TAKE BETTER CARE OF YOURSELF! And, you probably agree with that statement. Then all of the ‘yeah, buts’ come flooding in… Yeah, but I don’t have time. Yeah, but who will take care of the kids? Yeah, but I’m too tired. Yeah, but I don’t want people to think I’m selfish. Yeah, but then who will make dinner?

Self-Care Basics - Lessons From our Furry Friends
💥 Take Yourself for a Walk
💥 Stretch Out in the Sun
💥 Drink Water
💥 Nourish Your Body
💥 Enjoy the Little Things
💥 Don’t Stay Mad

Read the whole blog on the website!! (link in bio)

#maketimeforyourself #selfcare #selfcarefirst #blog #blogger #furbabies #anxiety #anxietyrelief #anxietyrecovery #behaviorchange #spokane #washingtonstate #rbcounseling

Rather than continuing to beat yourself up for something you've done wrong... Try practicing self-compassion. 💖

Recognize that your behavior wasn't in line with your values. Decide what you will change (or different in the future) that will have your behavior more in line with your values. And, the do better next time.

Personal growth is a value for many of the people I work with in my therapy practice. We grow in the mistakes we make. Be thankful for the mistake you make and the growth that comes.

#personalgrowth #mistakes #change #selfcompassion #values #mindfulness #therapyhelps #anxietyrelief #spokane #rbcounseling

Think about the last time someone shared amazing news with you... You felt uplift and joyed, right?

How about the last time someone shared scary or sad news with you... You were able to help them feel a little better just by listening.

The most amazing part about this whole process?? The rules are no different for you! 😱

When you share a joy with someone, they are uplifted and also feel joy. When you share a struggle with someone, they are able to help relieve some of that pain. 😍

#vulnerability #support #therapyhelps #anxiety #joy #sorrow #talkinghelps #anxietyrelief #spokane #washingtonstate #rbcounseling

Have you heard the saying, "Resentment is like drinking poison and expecting the other person to die." That's how it is when we don't forgive. We are holding onto something that is only hurting us. 💔

I hear you LOUD and CLEAR: "But I don't WANT to forgive so-and-so." I get it. The idea of forgiving someone who has hurt you seems a bit counterintuitive.

We tell ourselves...
"If I forgive him, then it means that he wins." "If I forgive her, then it means it didn't hurt me."
"If I forgive, then I won't be protected from it happening again."

BUT, all of these statements are inaccurate. We continue to hurt ourselves by holding onto anger/resentment. Forgiving does not mean that what the other person did was OK. It simply means that I am no longer willing to keep sacrificing my energy on something that is detrimental to me. Forgiving is not the same as 'wiping the slate clean'. Forgiveness and healthy boundaries are not mutually exclusive. We don't need anger/resentment to set healthy boundaries.

So, today I #challenge you to take a close look at the people and situations that have wronged you in the past which you are continuing to hold onto.

Are you willing to start letting go of anger? Are you willing to take back some of your energy?

#forgiveness #resentment #energy #healthyliving #boundaries #protection #anxietyrelief #spokane #washingtonstate #rbcounseling

The way we think about a situation is SO powerful. Of course we're going to encounter crappy circumstances, but we don't have to let those things that are out of our control make us #miserable. 😖

A little tip for dealing with disappointment so that it doesn't escalate into feeling miserable...

1️⃣ Name the disappointment (and whatever other emotions may be present)

2️⃣Be nice to yourself in the disappointment

3️⃣ Reframe your thinking

💮EXAMPLE: It's raining the morning of a big BBQ that I've planned and all of my friends will be there.

1️⃣ I want to recognize that I'm super *disappointed* that it's raining and I am *worried* that my friends will also be disappointed.

2️⃣ Then, I want to talk nice to myself about those feelings: "Of course I'm bummed - it makes total sense. I've worked really hard to plan out a great get together and now the weather is being a cranky bitch."

3️⃣ And finally, I reframe my thinking: "I am unable to control the weather. BBQs are about people coming together and spending time with one another - we can do that no matter if we're outside or inside.

I will admit that this process takes a little work. But, for me, it's worth it to spend a little time and energy following these steps because ultimately, I FEEL SO MUCH BETTER! 😉

#perspective #mindfulness #CBT #cognitive #reframe #anxietyrelief #therapyhelps #spokane #washingtonstate #rbcounseling

Rachel Baker Counseling PLLC

Counseling and psychotherapy for individuals in Spokane, WA and the greater Spokane area. Specializing in anxiety and addiction counseling utilizing Cognitive Behavioral Therapy, Mindfulness, and Motivational Interviewing.