I am so excited to share that I have now completed Internal Family Systems Level One training. This therapy approach creates space for the client to develop an empowering internal relationship as they care for parts of themselves. In addition to CBT and other therapy approaches, I now have the depth of training to provide IFS therapy as well.
If you are interested in learning more about this approach, please feel free to ask me in your next session or email me at jbond@perspectivesroc.com.
Five years ago today, I opened the doors to Perspectives for the first time. My office was a little smaller, and my schedule a little more open. I had spent months preparing the office to open and years preparing my clinical skills before taking the step to become a small business owner.
Here we are at June 1st, 2020. I’m currently working from home due to the COVID-19 pandemic, and my heart goes out to all those who are struggling in these times due to the virus and due to the burden of systemic racism in our country. These are tough times. I miss being in the physical office, but am so grateful to be able to connect with my clients via telehealth. And I look forward to sharing space in the office at 46 Prince Street again someday soon.
As I think back to my opening day and all that has happened since, I’m aware that although I’m a solo practitioner, this work is anything but solo. The work itself is grounded in connection.
I’m grateful for all the individuals who have walked into my office, brave enough to bear the vulnerability of therapy and to trust me to sit alongside them. I’m grateful for my colleagues who work alongside me, inspiring me with the good work they do and elevating us all. We are a community of helpers. I’m grateful for my supervisors and mentors, and my business coach, who give me something to aspire to while simultaneously cultivating the capacity for success. And I’m grateful for my dear friends and family who share my heart and make it possible for me to do the work.
There are a lot of things that go into maintaining a business. Along with the therapy itself, I am continuously looking forward to see what needs I can meet in our community, and reflecting back on what has worked so far.
Five years into business, Perspectives Mental Health Counseling, PLLC, is just getting started.
Dearest clients,
There have been a lot of changes in our community over the past week due to COVID-19, which can be unsettling. I want you to know first and foremost that I am here for you. Your health and well-being is my top priority at Perspectives Mental Health Counseling. With the increasing area closures, I encourage you to engage in safe practices for yourself and your community such as social distancing. I also encourage you to maintain healthy coping strategies as you are able, to care for your mental health. We can discuss these in more depth during your session, especially if your usual strategies are not currently possible.
At this time, I am taking a proactive approach in order to be responsible to the community and to minimize exposure in my office. I will temporarily be moving all appointments to a telehealth platform, beginning Monday, 3/16/20. While I enjoy spending time with each of you in person, research shows that telehealth sessions can be just as effective as in-person appointments. My hope is to continue to provide quality care in a manner that does not contribute to the spread of illness for our community and for those of you with medical issues or decreased immune function.
At the time of your appointment, please go to https://doxy.me/perspectivesroc, where you will meet me in the “waiting room.” Please make sure your computer or tablet microphone and camera are on and that your volume is up. It is also strongly suggested that you set yourself up in a private space if possible. If our call is disconnected for any reason, I will attempt to reach you via phone or email. If we are unable to continue the call, we will reschedule for a time as soon as possible.
Please refer to the Center for Disease Control and World Health Organization for official communications and updates on COVID-19. You can also reach out to me with questions and concerns, either about this decision or about how telehealth sessions will go. I will do my best to get back to you as quickly as I can. I value your thoughts, opinions, and your health. I look forward to continuing our work together, and returning to in-person appointments as soon as it is safe to do so.
Finally, I ask that you confirm that you have received this communication and plan to keep your upcoming telehealth appointment (or if you are unable, or prefer not to keep your appointment at this time). I will also be offering short supportive videos, to be shared on the business Facebook page. If you would like these emailed to you, please let me know when you respond to this letter.
Warmly,
Johanna
Of note: Johanna’s late cancellation policy has changed. Appointments cancelled with less than 24 hours and appointments that are missed will incur a flat $50 fee.
Please feel free to contact Johanna with any questions!
Mindfulness involves observing and accepting the things around and within us in the present moment, without judgment. In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies to reach optimal wellness. The exercise below is not individualized to your needs as it may be in therapy, but is rather intended as a general exercise that you may find useful.
February’s Mindfulness Exercise:
Often, when we get to February, it can feel like winter is dragging on. How does the weather impact your mood?
Take a moment to look outside (or go outside, if your winter jacket is handy). What colors do you see? What shapes? Where do you see movement outside, or stillness? What are the clouds doing in the sky? As you are observing with your eyes what you see, also begin to observe your breathing. Check in with yourself, and notice (without judging) what kind of thoughts are popping into your head. Notice how you are feeling emotionally, and how you are feeling physically.
This is intended to increase your awareness and acceptance of your own thoughts and feelings as you consider the weather outside your door. If you are a current client in therapy, please feel free to bring in your observations to your next appointment!
NOTE: This is not intended to replace therapy. Please contact Johanna at (585)406-3012 if you are interested in engaging in counseling for optimal wellness.
Mindfulness involves observing and accepting the things around and within us in the present moment, without judgment. In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies to reach optimal wellness. The exercise below is not individualized to your needs as it may be in therapy, but is rather intended as a general exercise that you may find useful.
November’s Mindfulness Exercise:
The holidays are coming. For this month’s exercise, we will do a free- write activity. Take a pen and paper and five minutes to write down your thoughts about the holidays. What do you feel emotionally about the holidays? What thoughts are popping into your head? How do you feel physically as you think about them? Try to write for five minutes without stopping (unless, of course, your hand hurts – then take a break!). After you have written your thoughts down, take a few deep breaths. How are you feeling right now? Try to notice without judgment.
This activity is intended to increase your awareness and acceptance of your own thoughts and feelings about the holidays coming up.
NOTE: This is not intended to replace therapy. Please contact Johanna at (585)406-3012 if you are interested in engaging in counseling for optimal wellness.
Johanna is now offering client self-scheduling through the client portal! You can set up your next appointment by logging into the client portal and choosing your appointment time.
Be sure to ask Johanna about it in your next session, or feel free to call (585)406-3012 or email jbondperspectives@gmail.com with questions.
Scheduling appointments just got easier for everyone!
Johanna addresses some coping strategies to help you better manage stress during the next presidential debate in her latest Huffington Post blog, found here.
This November, Goshorn Chiropractic will be hosting a Wellness Expo at 721 and 725 Ridge Road in Webster!
Please see the announcement below and RSVP to attend the free event.
“Join us for our Wellness Expo and open house on Tuesday, November 1st. from 7 to 9 pm. We at Goshorn Wellness Center are committed to bringing only the best in health and wellness to you. Let us share ways to keep you healthy and fit, naturally! Meet our experts… Dr. Charles Goshorn, Dr. Andrew Lazzaro, Allison Goshorn of Goshorn Acupuncture, Melissa Bice from Body Balance Massage, Johanna Bond with Perspectives Counseling, Breathe Yoga, Reiki with Kate Saracene, and so much more! We will also have samples from CoreLife Eatery and organic wines. You can also have your foot scanned, check out our Spinal Decompression table and talk to our resident nutrition expert, Barb Goshorn, about nutrition. Whether it’s eating healthy and organically or using natural products by Norwex for cleaning or healthy skin care products from R-Salon, we want to introduce you to elements of healthy lifestyle living. ”
You will enjoy healthy light refreshments, organic wines and raffle prizes!
Please call 671-0934 to RSVP no later than 10/25/16.
Johanna loves to share good books with her clients. Periodically, she will post here about a book that can be helpful as a part of the therapeutic process or just as good food for thought. If you’d like to join in “reading for perspective,” feel free to learn more about Johanna’s new favorite book below!
Brene Brown’s “Daring Greatly” shares some of her fantastic research and personal thoughts about what it means to dare greatly. Brene Brown is a researcher and clinician who has spoken on TED talks and written books about shame and vulnerability. In “Daring Greatly,” Brene writes about the idea of being wholehearted, which she describes as a way to use vulnerability as a catalyst for engaging in courage, compassion, and connection. She writes about how vulnerability is NOT weakness, and how engaging in vulnerability allows us to develop genuine relationships. She also writes about shame, and how we can build our shame resilience by recognizing it, checking in with whether it is accurate or not, and giving voice to the shame to keep from internalizing it or disengaging from those around us. She shares the idea that daring greatly is not about success or failure, but more about having the courage to engage with the world in a vulnerable and genuine manner.
One idea that she touches on that can come up a lot in therapy is the idea that “you are enough.” Our society often teaches us that we must make a certain amount of money or achieve a certain goal in order to be happy or respected as “enough,” but Brene Brown writes that we are enough, just the way we are.
Brown, B. (2012). Daring Greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. New York, NY: Gotham Books.
NOTE: As always, if you find that you could use an outside perspective or are struggling emotionally, please call to set up an appointment at (585)406-3012. This book review is not intended to replace therapy.
Johanna Bond, LMHC 