December’s Mindfulness Exercise

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.

December’s Mindfulness Exercise:

The holidays are here. This can mean more family gatherings, parties, and other get-togethers outside the norm of our usual day-to-day. It also can mean more stress.

With stress and social interactions in mind, this month’s mindfulness exercise is focused on interpersonal interactions.

Over the course of the next week, pick several different social situations (such as at a party, at home, or at work) to try the following exercise:

In conversation, notice how your emotions fluctuate. Throughout the course of a conversation, check in with yourself. Beginning with the very first “hello,” notice what you are feeling emotionally and your overall level of distress. Before you respond to the other person (or people) in the conversation, wait for one breath – or even a half a breath – to notice what you are experiencing emotionally. When the conversation is ending, take a few deep breaths to notice what you are feeling and your overall level of distress.

How do your emotions fluctuate in conversation? Does this change based on the context, the time of day, or the person with whom you are talking?

Notice what you experience and your overall observances. If you are an active client, please feel free to share your experience of this exercise in your next session.

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.

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March’s Mindfulness Exercise

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.

March’s Mindfulness Exercise:

 

When you wake up in the morning, what is the first thing you are aware of? When you go to bed at night, what is the last thing you are aware of? For the next week, try to increase your awareness at either the start or end of your day. Notice your breathing, and check in with how you are feeling physically, emotionally, and what thoughts cross your mind.

Are there habits you’d like to change at either the start or end of your day? This mindfulness practice could be the initial building block to making change!

This is intended to increase your awareness and acceptance of your own thoughts and feelings at the start or end of your day. 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.

September’s Mindfulness Exercise

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.   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.

September’s mindfulness exercise:

As we head towards another changing season, take a moment to be aware of what the transition from summer to fall means for you.  Mindfulness is the nonjudgmental awareness of the present moment, so try to do this without judging the thoughts or feelings that come up for you.  What has this time of year been like for you in the past? What do you hope it will be like this year? As you notice changes in the outside world, what do you notice about yourself? Take a moment to reflect and write down your thoughts, without judging them as good or bad.

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.

Welcome to Perspectives Mental Health Counseling!

I invite you to bring your old strengths into a new perspective, and to share in a conversation that is both challenging and supportive.  At Perspectives, you really are welcome.  You may come to gain a viewpoint outside of your current network of friends, family, co-workers, teammates, and to take a look at your own perspective as well. 

By gaining new insight, you will find ways to make positive change in your life and cope with whatever it is you carry with you through the door.  Together we can, through talk therapy, work towards discovering and helping you to become the healthiest you.

Look around the website and please feel free to contact me with further questions.

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