When you come in for your first appointment, you may have concerns about what Johanna is thinking or you may have questions about what to expect. In Johanna’s most recent Huffington Post blog (found here), she outlines a few thoughts that she would like you to know when you first walk in the door. Please feel free to read this and share with others, whether you are a current client, potential client, or supporter of counseling.
Perspectives
Perspectives Monthly Journal Exercise – May
Journaling can be a therapeutic exercise. In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings. This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.
May’s monthly journal exercise:
Write a letter to your future self. What do you hope your future self will be doing? What strengths do you have right now that will help your future self? What do you want your future self to keep in mind that you find important right now? Write down these thoughts. It does not need to be a polished piece of writing, but rather a brief exercise to get yourself writing and thinking about yourself in a new way.
May’s Mindfulness Exercise
Mindfulness involves observing and accepting the things around and within us, 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.
May’s mindfulness exercise:
Mindfulness is not always a quiet, passive observation. Mindfulness can occur in conversation as well. Today, while in conversation with a friend, family member, or co-worker, try to notice three things: 1. What did you talk about? (What was the content of the conversation?) 2. What did you notice about the other person in the conversation (verbal and non-verbal)? What emotions did that person display? 3. What did you notice about yourself in the conversation? How did you feel emotionally? Write these things down and try to pay attention to these things without judging your observations 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.
Reading for Perspective
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!
Viktor Frankl wrote “Man’s Search for Meaning” as a result of his experiences as a survivor of the Nazi concentration camps during World War II. His experiences caused him to question everything he had ever known about motivation, meaning, and survival. He writes both about his personal experiences as well as his theory of understanding meaning.
Frankl writes about meaning as being central to the way we understand human life and motivation, rather than the drives promoted by other psychologists such as pleasure or power. Frankl suggests that our life’s meaning can come from different sources, such as our work, love, or family ties.
What is meaningful in your life? How does your source of meaningfulness provide motivation during tough times in your life?
As you focus your attention on meaning and motivation in your life, it may be interesting to pay attention to how this impacts the way you think and feel.
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.
Perspectives Monthly Journal Exercise – April
Journaling can be a therapeutic exercise. In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings. This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.
April’s monthly journal exercise:
Spring is coming! As we head towards a change in the seasons, what are you looking forward to? Take five minutes to write down your thoughts on this time of transition in the natural world, and what aspects of the coming season you may feel grateful for. If you start to feel stuck, spend a few minutes outside – even if it’s walking up and down the block to breathe in the fresh air of a new season. Write down what you notice, using your five senses, if you need help getting started.
New tools for therapy!
Johanna attended the New York Mental Health Counselors Association conference this past weekend in Albany, and is excited to share new techniques and approaches with you in your counseling sessions! Feel free to ask her about treating issues using aspects of narrative therapy and metaphor, breathing techniques taken from yoga practice, resources for transgender individuals, spirituality and mental health, use of therapeutic letter-writing, and the use of biofeedback tools she will be adding to her practice.
April’s Mindfulness Exercise
Mindfulness is something that everyone can incorporate into daily life. 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.
April’s mindfulness exercise:
This month for mindfulness, we are returning to basic breathing. Place one hand on your chest and one hand on your belly. Begin to take slow, even, deep breaths. Which hand is going up and down? As you breathe, notice first your surroundings and what you see, hear, smell, taste, and touch. Then turn your awareness inwards and notice your thoughts (without following them away too far), your emotions, and how you are feeling physically. Return to the sensation of breathing, and notice which hand is going up and down – the hand on your chest, or the hand on your belly? Try to notice without judging or trying to change your breathing. This exercise is intended to build awareness.
NOTE: This is not intended to replace therapy. Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.
Perspectives Monthly Journal Exercise – March
Journaling can be a therapeutic exercise. In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings. This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.
March’s monthly journal exercise:
What would you say if no one could hear you? Write a paragraph or two of the thoughts you would share if you knew there could be no consequences.
What would you say if everyone could hear you? Write a paragraph or two of the thoughts you would share if you knew everyone would truly listen to your words.
Finally, compare the two sets of writing. How are they the same, and how are they different? How do they compare to the things you actually say (either in interpersonal interactions or via social media)? Write down your thoughts on the exercise to process this activity.
March’s Mindfulness Exercise
Mindfulness is something that everyone can incorporate into daily life. Mindfulness involves observing and accepting the things around and within us, 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.
March’s mindfulness exercise:
In Wegmans, every so often you may hear an announcement that “it’s time for a stretch break.” How often do we give ourselves a stretch break? This week, set a daily alarm for a time of day that you know you tend to be tense or act on autopilot. Each day when the alarm goes off, take three deep breaths. With each breath, stretch as you inhale (your arms, your back, or your legs – you pick) and relax as you exhale. Pay attention to any thoughts or feelings that may come up within you as you complete this exercise.
NOTE: This is not intended to replace therapy. Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.
Random Acts of Kindness Week
This week is Random Acts of Kindness week! I love that the idea behind random acts of kindness is to simply go out of your way to do something kind for someone else, and to pay it forward when something kind is done for you. It doesn’t have to be something big, grand, or even time-consuming – many acts of kindness involve a small gesture, such as a smile or kind compliment to another person. You can find many ideas for random acts of kindness here if you have trouble thinking of some on your own. A few of my favorites from this blog and others include:
- Write something nice on a friend’s social media (Facebook, Twitter, Instagram) or post a kind comment on a blog you follow
- Compliment the next person you see
- Say thank you to someone you may take for granted in your daily life
- Call up a friend or family member just to say hi
- Think of someone who has inspired you in your life, and thank him or her
- Leave a bigger tip at a restaurant than usual
- Buy a cup of coffee for the person behind you in line
- Share a feel-good song or YouTube video with a friend
- Ask someone how their day is going, and really listen
- If you live with other people, do a chore you don’t usually do
- Clean off someone else’s snowy car in a parking lot
- Smile at someone you don’t know
- Tell yourself something you like about yourself – you deserve kindness too!
Johanna Bond, LMHC 