Trauma-based & Family Psychotherapy For Angry, Anxious, Depressed, and Frustrated Families

Thoughts: 4 Ways To Get Started & Change

balancing your thoughtsBalancing your thoughts may feel like an uphill climb. It takes a lot of focus, practice, and willingness to overcome negative thoughts.

In this article, I offer 4 tips to get you started.

It’s always helpful to learn new ways to change and “challenge” thoughts you may be having that aren’t based in reality. We, as humans, tend to allow our emotions and what a circumstance looks like to dictate how we feel about it. However, there are some situations that are far from what our emotions tell us.

How can imbalanced thoughts affect me?

Allowing our emotions to dictate to us how we are to think is like allowing your growling stomach to tell you it’s time to eat, even though you just finished eating. In other words, although our thoughts may seem logical and appropriate, they aren’t always based in reality. As a result, it is up to us to develop skills necessary for making proper decisions and controlling our emotions.

For some people controlling emotions and negative, imbalanced thoughts is as simple as praying and meditating or reading the bible. This is something I tend to do when very stressed, overwhelmed, or uncertain. But for others, controlling emotions and negative thoughts may include self-medication with drugs or alcohol, sex, or other risky behaviors.

Any time there is a lack of coping skills and personal awareness, you are likely to “cope” using unhealthy tools.


Altering Your Perceptions/Thoughts The Right Way

1.) Educate yourself: Self-help books are a favorite of mine. I love suggesting these books for clients who are self-motivated and open to learning more about themselves. Even more, self-learning is self-paced which means whatever is learned will “stick” with clients for a while.
2.) Challenge your thoughts: It’s one thing to tell yourself to “just get over it” or “stop thinking about this.” But it’s another thing to ask yourself if you are obsessing over fact or emotion. If you are obsessing or ruminating over “what-if’s”, you are driving yourself into depression and psychological exhaustion for no reason. Challenge what you are obsessing over and ask yourself if your thoughts are fact or opinion.
3.) Research: Research the situation you are thinking about and determine if you are spending too much time overthinking.
4.) Write thoughts down: It’s important to write down the things you are obsessing or ruminating about. Writing down your thoughts will help relieve your mind of them and examine them more objectively.
5.)Reinforce with fact: If you are struggling with something in your mind and don’t know what to think or how to arrive at truth, look for facts to reinforce your thoughts about a situation. For example, lets say you are obsessing over whether you should purchase a car at this time. Embrace the facts that you are tired of walking to work everyday, you need a car to travel long-distance, and you can afford the down payment.


Above all else, have patience. Altering your thoughts to make them more balanced and based on reality takes time. It’s practice that will help you overcome.

I wish you well



Tamara Hill, MS, NCC, CCTP LPC
Practice Owner
Licensed Therapist
Internationally certified trauma therapist


As always, I wish you well

*CORONA VIRUS UPDATE1050 Lincoln Way, Ste 1 - Pittsburgh PA

As we get closer to the middle of May states across the nation are passing laws, reducing restrictions, and enacting new regulations to help support the transition from stay-at-home orders to the normal flow of life again.

Unfortunately, Gov. Wolf hasn't reduced the mask wearing restrictions in Allegheny County. However, he has announced most of Western PA will be moving to the yellow phase beginning May 15. This means that we can slowly regain some normalcy.

But until the mask wearing restrictions are reduced or eliminated Anchored Child & Family Counseling will remain closed. I will be making small transitions back to the office over the course of summer and seeing some clients in-person based on need.The office will be open starting June 17, 2020 with the goal of remaining open until/if state laws change in response to Corona virus restrictions.

In the meantime, I will be continuing teletherapy sessions until mid-June. My office assistant and I will be monitoring your insurance policy to ensure that you will be covered for teletherapy and that your copayments will be waived. At this time, it appears that all major insurance companies (UPMC, Highmark, Aetna, Optum/United, and Cigna) are continuing to provide coverage for teletherapy.

Please check (the practice website) for updates and my business facebook page at:

Please continue to stay safe!
Thank you


Támara Hill, MS, NCC, CCTP, LPC

Licensed Child & Family Therapist
National Board Certified Counselor
Internationally Certified Trauma Therapist

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