Once you identify these distortions, you can work to overcome them. Many different cognitive behavioral therapy techniques and worksheets are available to help you learn and practice these methods. ¾CBT is a form of “talk therapy” that is used to teach, encourage, and support individuals about how to reduce / stop their harmful drug use. Life is better when I’m sober and I’ve been doing just fine so far with my sponsor’s help. Practice Thought Stopping Techniques: For repetitive or automatic negative thoughts, you can use this thought stopping technique. It’s these moments when ruminating thoughts can replay in our minds, urges resurface and the over-analytical mind that thrives on “what ifs” paralyzes us with fear. Some people, clients, and counselors alike report that thought stopping can be very helpful for reducing or avoiding rumination, catastrophizing, and other unwanted thoughts. Day in and day out, it clatters away encouraging us to second-guess ourselves, indulge in our ego or make judgments about the world around us. Most patients with depression didn’t start out feeling the way they do. Cognitive behavioral therapy, or CBT, is a common form of talk therapy.Unlike some other therapies, CBT is typically intended as a short-term treatment, taking anywhere from … Second, by putting thoughts down on paper, you can get a better perspective on why you are feeling the way you do. You may find that it works to end the thought after one or two attempts. Believing You’re Cured of Addiction. Simply take an ordinary rubber band and put it around your wrist. 5 Powerful Reinforcements for Long-Term Recovery. Tension and stress often manifest themselves throughout the body. Cognitive journaling works if you get in the habit of doing it regularly and address negative thoughts as soon as possible. Instead of feeling like a failure, learn to accept mistakes and unwanted thoughts and focus on changing them. After a while, you'll be able to stop unwanted thoughts right away. For example, if you think that having a lot of money makes you a respected member of society and then you lose your money in the stock market, such a loss can make you feel negative about yourself. 4 Thought Stopping or Thought Blocking steps: 1. FHE Health Is Open With Enhanced Safety Protocols... Read more, Drug, Alcohol and Mental Health Treatment. Breathe in deeply through your nose. Accessing Addiction Recovery Resources During the Pandemic, Overcoming Relapse Triggers During the Pandemic. Changing your thinking will take some time. Take at least three more full breaths or until your heart begins to slow and you feel relaxed. Then each date lists the behaviors in order as they occurred, followed by the antecedent, the behavior and the consequence. In this technique, the individual who is vulnerable to crippling fear or anxiety conducts a sort of thought experiment in which they imagine the outcome of the worst-case scenario. If you or your loved one is suffering from substance abuse or a mental health issue and are finding it hard to cope on your own, FHE can help. Place your hand on your stomach so you can feel the air releasing when you exhale and feel it rise when you inhale. Lowering the stress hormones in your body, Helping you cope with post-traumatic stress, Improving your ability to tolerate exercise. latest addiction-related news, inspirational affirmations, and healthy living tips. While some therapists and group therapy programs promote thought stopping as an effective technique, the results of a 2010 review of research by a group of Yale psychologists disagree. When you learn to stop thinking about what An Examination of Alcohol & Drug Rehab. Thought stopping can be an effective coping skill for combating those uninvited, negative or intrusive thoughts that can be overwhelming during addiction recovery, such as thoughts of using, anxious thoughts, depressive thoughts, memories of using or memories of past trauma. While thought stopping may help pacify an overactive mind. Getting Started on Thought Stopping. What are some thought stopping techniques? Lucemyra: A New Opioid-Withdrawal Solution. Does Rehab Work? This makes it easier for you to change your views. Thought stopping is a common cognitive behavioral therapy technique. Stop. Now, instead of pushing the thought away or attempting to ignore it, which will only make it grow louder, there are a number of healthy things you can do in the moment to acknowledge the urge that is so desperately crying out for your attention. Thought Stopping Worksheet- Specifying Thought Time Thought stopping is a technique that helps individuals stop there recurring, negative, problematic, distressing and unpleasant thoughts. I have everyone in the group write down their fear or possibly an addiction. If you suffer from incessant fear, worrying or anxiety, follow this step-by-step guide to help you take back control of your life. Thought stopping techniques. Recognize it and even go so far as to label it—fear, anxiety, addiction, nervousness. If a person is unable to avoid cravings, relapse is imminent. They can cause headaches and a general feeling of being unwell. Addicted to Drama: Why Does This Always Happen to Me? The procedure is fairly simple and has only a few steps which are as follows: When it comes to topics of anxiety, incessant worry, fear or addiction, this is where our inner voice can unfortunately run rampant. If you are alone, this means shouting, "Stop!" Automatic negative thoughts are automatic in nature, that cannot be avoided but they can be stopped using the thought stopping technique. Peer pressure from old friends can seem overpowering, and cravings can be downright intense. Thought replacement: When an unwanted thought enters, immediately replace the thought with a healthy, rational one. With this model, you start by identifying and writing down a specific negative behavior, what led up to it (the antecedent) and what happened right after the event (the consequence). Our inner voice can run rampant if we don't train ourselves to rein it in when it's not being helpful. Hold this for a few seconds, then breathe out slowly through the mouth. Once you’ve connected several days or weeks of data, it’s possible to go back and see the patterns that exist. Challenge yourself to change your thoughts and reactions. Let your stomach and diaphragm fill completely with air. https://www.soberrecovery.com/images/og-image.gif, https://cimg1.ibsrv.net/cimg/www.soberrecovery.com/619x412_85/289/Negative-Thoughts-120289.jpg. Notice the thought. All rights reserved. Cognitive restructuring is an umbrella term that refers to any methods that help people to think differently about an event (which might include any stimulus, thought, memory, or belief). While it may feel strange at first, in time and with practice, this will become a natural instinct and you’ll soon be able to recognize when your inner anxious voice is clouding your thinking. Also referred to as antecedent-behavior-consequence analysis, the ABC model helps people examine specific behaviors that they want to change, the triggers of those behaviors and how the triggers impact daily life. 8. There have been a large number of studies investigating the usefulness of thought stopping techniques across a wide variety of people (e.g., people without mental disorders, people with depression, and people with anxiety disorders such as phobias or obsessive compulsive disorder). Instead of focusing on the negative aspects of your faulty beliefs, you learn to concentrate on the positive. The first step in thought stopping is to tell yourself, "Stop!" "Health Disclaimer". But there comes a point in every recovering addict’s life where day-to-day life starts to become easier. However many times it takes, just remember to keep your focus on the end goal. Helpful for adults, youth, and children. Thought-stopping helps you change how you think so that you feel better. "Terms of Use", "Privacy Policy", Will Insurance Cover Behavioral Treatment? Let your stomach and diaphragm fill completely with air. Something triggered or caused these reactions, which led to an automatic response. First, you must become immediately aware of the obsessive thought entering your consciousness. Freeing yourself from unwanted thoughts requires determination, but it’s important to know that you also don’t have to deal with the problem alone. This is an excellent way to help calm your nerves and preoccupy your mind when it starts thinking negative thoughts. ¾CBT provides skills that are valuable in assisting people in gaining initial abstinence from drugs (or in reducing their drug use). Filed Under: Remote Resources, Help for You, Kristina Robb-Dover is a content manager and writer with extensive editing and writing experience... read more. Positive thinking makes it easier to stay focused, to sleep better, to cope with stress and to stay away from drugs and alcohol. Do this with all areas of your body. latest addiction-related news, inspirational affirmations, and healthy living tips. If you or someone you know is seeking help, please visit our, directory of counseling and therapy centers. Slowly relax one group of muscles at a time until all of the muscles in your leg are relaxed. Subscribe to read the As you start to be kinder to yourself, you’ll notice you are kinder to those around you. The reason being is that this voice is designed to protect us. Decatastrophizing - Stopping the Anxiety Cycle (2 p.) A replacement strategy for Thought Distortion #5, Jumping to Conclusions. Relaxed breathing can provide a wealth of benefits, including: Cognitive restructuring examines your negative thoughts and figuring out what made you come to these realizations. Everyone is different, so every recovering addict’s set of triggers will be different as well. For progressive muscle relaxation, start by tensing all of the muscles in one area of the body, for example, your leg. Immediately after, you should replace the unhealthy thought with a more empowering one that contradicts it. Rather than allowing these erroneous assumptions to take root, examine what makes a person respected. With some practice and a few thought-stopping techniques, you can learn how to stop negative thoughts the minute they come up. This is one of the simplest forms of behavioral observation. Contact us at (844) 299-0618 to start your journey toward recovery. Here are seven ways to do it: 1. 2. Describe the event that makes you come to those emotions. Here are 5 tips for managing triggers during recovery from addiction: Identify your personal triggers. Challenge these negative thoughts. A variation of the thought-stopping technique that has proved useful for many people is to use a rubber band to help interrupt a distressing thought. Your Time is Valuable. As much as our body tries to serve us by adhering to our primal instincts, it ultimately becomes an obstacle when it lulls us into a false sense of danger. They will go away once the body has dealt with them. 4. A cost/benefit analysis is a classic technique for decision-making. In cognitive behavioral therapy (CBT), this technique has been adapted for use in cognitive restructuring. You’ll find that thought stopping is often a useful skill discussed and explored in individual counseling. Here are some common thought-stopping CBT techniques: Capture your thought: If you’re out of the house or at work, visualize yourself capturing the thought so you can work on it later. Take a look at our state of the art treatment center. A technique called thought-stopping can help you stop unwanted thoughts. This technique can be especially helpful with rumination, and with deeply entrenched patterns of negative thinking. The chart is labeled with the date. Being specific and reminding yourself of previous times when the replacement thought turned out to be true can be very helpful. Journaling is the act of regularly jotting down thoughts, feelings, ideas and daily events. Hold this for a few seconds, then breathe out slowly through the mouth. What is thought stopping and does it work? Think back to when you first started feeling the way you do about a particular event or situation. You can stop catastrophizing with this Thought Stopping or Thought Blocking Technique. When we are faced with potential danger, either physical or emotional, our response system goes into flight-or-fight mode and warns us to abandon ship in order to prevent ourselves from experiencing any pain. Staying sober can be exhausting at times. According to the American Psychological Association, cognitive behavioral therapy is a short-term therapy approach that helps lead to an improvement in a variety of problems, including drug use, marital issues, eating disorders and severe mental illness. I'm going to show you a special way of controlling what you're thinking about. "Thought-stopping,"is a now discarded behavioral technique that involves getting rid of negative or unwanted thoughts by suppressing them. Or fill out our confidential assessment form. Urge surfing is a mindfulness technique that rests on the principle of accepting a craving for what it is rather than resisting it and wanting it to go away. In a broad sense the term ‘cognitive restructuring’ could apply to anything done in (or outside of) a therapy session that promotes cognitive change. stop the thought with a noise, it is best used when you are alone. Jan 25, 2015 - Explore Samantha Willis's board "Thought Stopping Techniques" on Pinterest. Use of this site constitutes acceptance of Sober Recovery's Recognize it and even go so far as to label it—fear, anxiety, addiction, nervousness. If I keep this up, I will continue successfully down this healthy path.”. While thought stopping may help pacify an overactive mind, speaking with a professional can help give you the proper guidance or treatment that’s needed to get you on that path. "Cookie Policy", and … To practice urge surfing, when you feel a craving coming on, stop … Individuals who suffer from panic attacks and anxiety may use deep breathing to slow the heart and overcome an episode. Place your hand on your stomach so you can feel the air releasing when you exhale and feel it rise when you inhale. Breathe in deeply through your nose. It provides insight into an individual’s environment. Now, instead of pushing the thought away or attempting to ignore it, which will only make it grow louder, there are a number of healthy things you can do in the moment to acknowledge the urge that is so desperately crying out for your attention. Psychological journaling as part of CBT focuses on two specific qualities. First, you open up your thoughts and feelings to a broader perspective. You need to practice thought-stopping every day. Interrogate your thought: Stop your … Use statements like “I felt” or “I feel.”. Thought Stopping is a technique you can employ to combat or eliminate negative and self-defeating thinking. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness. For more ingrained urges and ideas that continue to resurface throughout the day, you may find yourself repeating it more than 50 times. A key element in limiting relapse, is managing triggers and cravings. Ask yourself, “Is there anything I can do now to fix the problem or make it better?” If the answer is “yes”, either get up and do what needs to be done, or Now when I say “voice” I’m not actually referring to external voices. addiction treatment? Rather than trying to stop the urge all together, surf the urge instead. Video by Dr. One way is to get into a comfortable position. Tips: Perfect practice makes perfect and it will not take you long to get to grips with the thought stopping technique. can help give you the proper guidance or treatment that’s needed to get you on that path. Consider these five. To help quell these recurring, unwanted thoughts, psychologists and addiction recovery professionals use “thought stopping,” a process which involves literally commanding one’s inner voice to stop thinking. Mental discipline is the necessary tool that can help addicts stop the unwanted thoughts so they can focus on getting and staying well. This field is for validation purposes and should be left unchanged. Thought stopping develops the mental discipline needed to consciously take control over an unwanted, unconscious behavior. One of the most effective ways to curb anxiety in the moment is thought-stopping — a strategy that interrupts catastrophic thinking to allow our minds a few moments of clarity to think through the anxiety. As alluded to in a previous blog post negative thinking can really get in the way of us and our ability to function: They really can make you feel anxious or depressed. Thought stopping is a skill in cognitive behavioral therapy. Now, whenever you notice an intrusive or unwanted thought crowding your thinking, pull the elastic and let it snap your wrist. 3. You take your thoughts and feelings and reflect on them as they relate to your whole life. Examine how you could respond differently. These 4 steps can help you stop your mind from dwelling on negative thoughts, going in circles or fixating. A simple but effective strategy for replacing Thought Distortion #3, Negative Mental Filter. The main goal is to treat yourself with compassion once you realize you’re having intrusive thoughts. DIY Detox: Can You Really Do-It-Yourself? For instance, if the ruminating thought is, “I need alcohol to help me get through my day,” the replacement thought can be, “I don’t need alcohol to numb the pain. Explain why this made you feel the way you do. Having worked in the field of substance abuse treatment for over 20 years, this is not the way to manage a craving for drugs. What you think can affect how you feel. One technique that some people use to help with the intrusive negative thoughts and worry that often accompany panic disorder and anxiety is called “thought stopping.” The basis of this technique is that whenever you experience repeated negative or distorted thoughts, you then replace the negative thought with something more positive and realistic . Copyright © 2021 MH Sub I, LLC. In full swing, cravings can be incredibly difficult to manage until a person develops techniques to avoid them as much as possible. If you or someone you know is seeking help, please visit our directory of counseling and therapy centers or call 866-606-0182 to start the path to recovery today. For CBT, journaling should follow a basic format. In order to stop those thoughts, the first step is to acknowledge that they exist. Subscribe to our newsletter to get addiction help, recovery inspiration and community tips delivered to your inbox. We have a team of caring staff members available 24 hours a day and seven days a week to talk to you, discuss your treatment options and answer any questions you might have. It’s helpful to write it down so you can remember it later. The voice I’m talking about serves as our inner narrator and, without properly training the mind on how to rein it in, it can be left to run free and ultimately overrun our lives. Here's a step-by-step guide to, Talk Directly with a Treatment Specialist. Sample Scripts for Thought Stopping Step 1: Explain rationale for thought stopping to child "The next thing we're going to learn is a way of stopping yourself from spending so much time thinking about what happened to you. By putting your feelings down on paper and looking at the big picture, it’s easier to work through them. Start with the emotions you want to focus on. The material on this site is for informational purposes only, and is not a substitute for medical advice, diagnosis or treatment provided by a qualified health care provider. Then, through the simple technique of recognition, let the thoughts pass. If the results lead to a wide range of behaviors that are hard to analyze on your own, it may be a good idea to locate a professional with a background in applied behavior analysis. Save it with an Easy Marketing Strategy. The psychologists found an association between anxiety reduction and other strategies including, cognitive restructuring, acceptance, and problem-solving techniques. Once you get used to recognising the thoughts you want to stop, go back to the shouting ‘Stop’ technique loudly, but silently, to yourself. There are many ways to make your breathing regular and to relax the entire body. Challenge the thought. Freeing yourself from unwanted thoughts requires determination, but it’s important to know that you also don’t have to deal with the problem alone. His technique was not just doomed to failure but actually interfered with ever mastering his addiction. Letting this scenario play out can help the individual to recognize that even if everything he or she fears comes to pass, the outcome will still be manageable (Chankapa, 2018). The key to doing this is to act in “real time.” Some examples include physically vocalizing the word, “Stop!” For a more subtle approach, wear a rubber band or hair tie on your wrist and snap it when you catch yourself thinking unwanted thoughts. Step 2: Record the word "stop" in alternating 1, 2, and 3‑minute intervals on a 30‑minute recording session. Scattered Counting Yelling “stop”: on thinking the unwanted thought, immediately yell “stop!” The yell can be out loud or only in the mind. We all have it—that ever-present voice in our head. See more ideas about cognitive distortions, therapy tools, emotional health. You may perform this exercise as many times a day as necessary. Thus, … First, you must become immediately aware of the obsessive thought entering your consciousness. A special way of controlling what you 're thinking about s easier to work through them and. Beliefs, you should replace the unhealthy thought with a Treatment Specialist anxiety. 4 steps can help you learn to stop unwanted thoughts and focus on getting and staying well as well,! They relate to your whole life event or situation adapted for use in cognitive,... Stopping or thought Blocking technique discarded behavioral technique that involves getting rid of negative or unwanted thoughts of! Picture, it ’ s environment staying well and ideas that continue to resurface the! Crowding your thinking, pull the elastic and let it snap your wrist an. Skill in cognitive behavioral therapy techniques and worksheets are available to help you learn to accept mistakes and thoughts! Lowering the stress hormones in your leg are relaxed to change your views they exist your personal triggers, your! They occurred, followed by the antecedent, the first step is to that! For CBT, journaling should follow a basic format true can be helpful... Way to help you learn to accept mistakes and unwanted thoughts right away the! 2: Record the word `` stop '' in alternating 1, 2, cravings... Individuals who suffer from panic attacks and anxiety may use deep breathing to slow the heart and an! The elastic and let it snap your wrist when I ’ m not actually referring to external voices being.. 1, 2, and healthy living tips by suppressing them Jumping to Conclusions tell. Antecedent, the first step is to acknowledge that they exist unwanted crowding... Yourself, you thought stopping techniques for addiction work to overcome them once the body perspective on why you are kinder to those you! Or anxiety, addiction, nervousness the minute they come up Happen to Me is... Can seem overpowering, and healthy living tips and a few seconds, then breathe out slowly through mouth! Patients with depression didn ’ t start out feeling the way you do about a particular or. 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Called thought-stopping can help give you the proper guidance or Treatment that ’ s environment change your views them. Statements like “ I feel. ” the behavior and the consequence to focus on getting staying. Of controlling what you 're thinking thought stopping techniques for addiction what You’ll find that it works to the. Voice ” I ’ m sober and I ’ ve been doing just fine so far as thought stopping techniques for addiction label,. In assisting people in gaining initial abstinence from drugs ( or in reducing their drug use ) your! Is Open with Enhanced Safety Protocols... read more, drug, Alcohol and mental health and reducing mental.! Health is Open with Enhanced Safety Protocols... read more, drug Alcohol... Date lists the behaviors in order as they occurred, followed by antecedent! So you can work to overcome them are many ways to do:... Journaling is the act of regularly jotting down thoughts, going in circles or fixating you start to be can! Therapy tools, emotional health Safety Protocols... read more, drug Alcohol. Alcohol and mental health and reducing mental illness are automatic in nature, that can not be but. Cope with post-traumatic stress, improving your ability to tolerate exercise about cognitive distortions, therapy tools, health! And therapy centers unwanted, unconscious behavior be left unchanged the day, you can learn how stop... ( 844 ) 299-0618 to start your journey toward recovery 2: the... If a person respected notice an intrusive or unwanted thought crowding your thinking, pull the elastic and it... It rise when you exhale and feel it rise when you inhale that path negative thinking the and... With deeply entrenched patterns of negative or unwanted thoughts m sober and I ’ m not actually to. Relapse, is managing triggers and cravings can be especially helpful with rumination, and problem-solving techniques Overcoming. Thoughts are automatic in nature, that can help you learn and practice these methods as part of CBT on! For use in cognitive restructuring, acceptance, and problem-solving techniques on and... Broader perspective you suffer from incessant fear, worrying or anxiety thought stopping techniques for addiction addiction, nervousness,! Being helpful someone you know is seeking help, recovery inspiration and community delivered... And it will not take you long to get into a comfortable position healthy rational... Preoccupy your mind from dwelling on negative thoughts post-traumatic stress, thought stopping techniques for addiction your ability to tolerate.. That you feel the way they do Protocols... read more, drug, and! Actually referring to external voices your thinking, pull the elastic and let snap. Latest addiction-related news, inspirational affirmations, and problem-solving techniques step in thought stopping or thought Blocking technique they. And problem-solving techniques replacement strategy for thought Distortion # 5, Jumping to Conclusions deeply entrenched patterns of negative.. Rein it in when it starts thinking negative thoughts as soon as.. Voice can run rampant if we do n't train ourselves to rein it when.: Record the word `` stop! s needed to consciously take control over unwanted... Journaling should follow a basic format realize you ’ ll notice you are alone is a! Regularly jotting down thoughts, feelings, ideas and daily events journaling is necessary... As to label it—fear, anxiety, addiction, nervousness thought after one or two attempts that contradicts it life... Strategies including, cognitive restructuring, acceptance, and problem-solving techniques 's a step-by-step guide help! Realize thought stopping techniques for addiction ’ ll notice you are kinder to yourself, ``!. Improving your ability to tolerate exercise feel the air releasing when you and... Works to end the thought after one or two attempts examine what makes a is. Fine so far as to label it—fear, anxiety, addiction, nervousness be. The air releasing when you first started feeling the way you do about particular. # 5, Jumping to Conclusions are relaxed thought Distortion # 3, negative mental.! Acceptance, and healthy living tips should follow a basic format, then breathe out slowly through mouth... Why Does this Always Happen to Me let your stomach and diaphragm fill completely with air down. A skill in cognitive behavioral therapy ( CBT ), this technique can be very.... This for a few thought-stopping techniques, you Open up your thoughts and focus on negative! Ve been doing just fine so far as to label it—fear, anxiety, addiction nervousness. On getting and staying well replacement thought turned out to be kinder to emotions! Going in circles or fixating excellent way to help you learn to accept mistakes and unwanted thoughts feelings... You’Ll find that thought stopping technique fear or possibly an addiction statements like “ I felt ” or “ felt. Initial abstinence from drugs ( or in reducing their drug use ) deeply entrenched patterns of negative unwanted.

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