mental health counseling

Journaling Exercise

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Creativity and Parts Series

Journaling exercise: Try writing a dialogue with a part. You can begin by noticing either the sensation you identified or the voice that alerts you to the part. On one side of the page (or in one color), write out what the part may say, and on the other side, you can respond from your Self. Going back and forth between the two, you can create a written dialogue between your Self and your part.

If you notice additional parts while engaging with this, you can add them in another color or column, or repeat the exercise between the newly-identified part and your Self.

Once you’ve completed the “conversation,” you can read it back over for reflection or bring it to your next therapy session.

Opening Access to Creativity

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Creativity and Parts Series, #3

There are so many potential blocks to our pathway towards creativity. Our inner critics take on a variety of roles, and as protective parts they are often trying to work to keep us safe from harm. Or from vulnerability. Our internal protectors don’t always know the difference.

Creativity requires vulnerability; vulnerability fuels creativity.

So when we have parts that directly criticize us, or indirectly engage in behaviors like procrastination, prioritizing other tasks, or somehow devaluing a creative endeavor, they are trying to keep us from myriad harms that can come with vulnerability. Being creative requires messiness, the potential of failure, being disliked by someone, being criticized by someone, and above all else, being seen in a genuine way. This is the thing that can be scary about therapy, too – and is also kind of the point: being seen.

“Being seen” is a big deal – especially if we’re talking about being seen at our core. In order to be seen at the core, we have to work at first seeing the parts of ourselves that are closest. Most of us don’t have a congenial relationship with our inner critics, but that’s actually a great place to start. We have to understand what they’re trying to do for us, what they’re scared of, and how we can care for them, in order for them to stop shouting at us. We can’t skip ahead or around – they’ll find a subversive way to stop us. But if we understand and care for the needs of the critic, or even find a way to use its skills in harmony with our goals, we can open up more access to the vulnerable process of creativity.

We don’t go around protective parts, or check them off a list and then move on. It’s through the relationship with parts that we experience opening. By seeing all parts of ourselves – protective layers, younger hurt parts, and even some playful and joyful young parts – we can open access to vulnerability, and to creativity.

What parts of yourself are hard to see? What parts feel easy to see and understand? When do you notice yourself feeling playful and allowing joy?

Internal Family Systems – Level 2 Training

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I recently completed my Level 2 training for Internal Family Systems therapy (there are 3 levels). The focus on the training was on depression, anxiety, and shame; we also explored topics such as grief, despair, and phobias. At the end of the training, I shared with the group a feeling that it was not an ending so much as it was a launch – I am returning to my days of therapy with an even greater sense of trust in this process and its potential for healing, and an expansion of creativity for applying this model of psychotherapy.

This approach to therapy changed my understanding of not only how to do therapy, but what therapy can do. In a deep way, learning to care for parts of ourselves opens up so many possibilities: to be more present, to get to know ourselves and those around us, and to allow and even welcome joy when it shows up in our lives. It’s gentle, too – we go slow, in building our internal relationship to parts of ourselves and past versions of ourselves, in order to go fast. We don’t just push past internal barriers and protective parts; we get to know them and work with them.

Every person has what they need to heal already inside them. That’s one other thing I love about IFS – that as a therapist, I’m a partner and a facilitator in the healing process, trusting the good intentions of all parts of you. I’m not an authority figure in a position of power over the client. We are exploring, together, and accessing the strengths you have inside you in order to heal, grow, and move forward with curiosity and appreciation for all parts of the self.

Internal Family Systems therapy

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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.

Prospective Therapy Clients

~ JB

At this time, I am not scheduling with new therapy clients. For those who are interested in counseling services, I do have a current waitlist going and would be happy to add your name; I will then contact you when an opening becomes available. If you have been referred to me and need services sooner, I also am happy to help you connect with a therapist who may have sooner availability. While I wish that I could see every client who calls, unfortunately at this time I’m not able to do so.

Mindfulness Exercise

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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.

January’s Mindfulness Exercise:

It’s a new year, so let’s go back to the basics – starting with the breath.

Sit or stand as comfortable as you can, allowing your arms to rest at your side. Take a nice inhale through your nose, and exhale through pursed lips. Notice the feeling of expansion as you breathe in, and release as you exhale. Pay attention to the air as it passes through either your nose or your mouth.

Notice also how the rest of your body shifts with each breath in and out. Do your shoulders go up and down? Does your chest rise, or your belly expand? Bring your awareness inward to notice the details of each breath. Check in also with the muscles that might be holding tension, such as your jaw or shoulders. Do they shift when you inhale, or exhale?

As best you can, focus solely on the minute details of each breath – you have been breathing all day, perhaps without noticing it. Try to take 5 to 10 intentional breaths with this level of awareness.

 

Today’s exercise is intended to increase your emotional awareness, both regarding what you are experiencing emotionally as well as what you do with it. As always, if this feels overwhelming, please call Johanna to set up an 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.

July’s Mindfulness Exercise

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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.

July’s Mindfulness Exercise:

Last month, we brought awareness to our thoughts. This month, we bring awareness to our emotions!

How aware are you of your emotions? Take a deep breath in, and exhale out slowly. Keep in mind the statement “as long as you are breathing, there is more that’s right with you than wrong with you.” Similarly, there are no wrong emotions – you get to have them all.

Notice what you are experiencing emotionally in this moment. Name the emotion or emotions to yourself. Maybe even write it down on a piece of paper.

Engage in this emotion-naming three times throughout your day today. Notice the fluctuations you experience in emotion and intensity. Notice what you do with the emotion. Is it healthy for you?

 

Today’s exercise is intended to increase your emotional awareness, both regarding what you are experiencing emotionally as well as what you do with it. As always, if this feels overwhelming, please call Johanna to set up an 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.

May’s Mindfulness Exercise

~ JB ~ Leave a comment

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.

May’s Mindfulness Exercise:

This month, we are going to engage in expanded breathing. Begin by sitting or standing comfortably, and bring your awareness to your breath. Inhale and notice the feeling of your lungs expanding; exhale and notice the feeling of release. Pay attention to the feeling of air passing through either your nose or your mouth.

After taking several breaths without moving, begin to expand your awareness of breathing by engaging in physical movement. You can start by stretching your fingers out as you inhale, and relaxing them as you exhale. Take several breaths to do repeat this, at your regular breathing rate. Next expand your inhale by lifting your arms, and on an exhale release them. Take several breaths to engage in this practice also. You can continue to engage in this expansion or stretch and release with different parts of the body. After doing so, come back to a still position and return your awareness just to your breath as you inhale and exhale.

What do you notice about your physical self as you engage in this practice? What do you notice about your breathing?

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.