2019 is just around the corner. To all my clients, colleagues and friends – I wish you warmth, hope, and connection as we enter into a new year!
Rochester
The Helper’s Humanity
Together with Amy Andrews, MFA, LMHC, Johanna will be running a series of workshops on the humanity of the helper. Each workshop will use a different aspect of creative writing to explore your sense of humanity as a helping professional. Johanna and Amy will lead various exercises to deepen your curiosity and validate your vulnerability as a human and as a helper. Each exercise will involve personal time for writing as well as group discussion for processing.
The goals of the workshop are to provide creative writing tools for self-care and personal exploration, and to validate all the aspects of your humanity!
The first workshop is coming up in a few weeks on September 22nd. Each workshop will run from 8am-12pm, and coffee and light snacks will be provided. Spots are limited, so sign up soon!
Workshops are open to all, but are geared towards those individuals currently working in the helping professions (medical, mental health, religion and spirituality, teaching, etc).
Sign up for one retreat or for all four: $75 per retreat or $250 for all four.
To sign up, email Johanna at jbondperspectives@gmail.com or Amy at andrews.counseling@gmail.com. Please feel free to reach out with any questions you may have, as well.
Johanna and Amy are incredibly excited to collaborate on this project and can’t wait for the first workshop, titled “Developing identity through character.”
Well-adjusted and in therapy
Not long ago, a friend of mine (not a therapist) mentioned her thoughts on therapy. When I mentioned that some of my own friends are in therapy, she said, “Wow, they must be really well-adjusted.”
I love that statement. Not “there’s something wrong with them” or “what do they need to fix.” The underlying sentiment was that these people are well-adjusted because they know when they need help and they seek it out.
The language we use is powerful. When I tell someone I’m a therapist and they say with a laugh, “oh, my friend here might need to see you!”, they are implying that a) they would not need to see a therapist themselves and b) there must be something wrong with the other person that they would need a therapist. My response is often, “I think we all need a little therapy sometimes.”
People often think the job of a therapist is to label you as “crazy” or “not crazy.” Let me tell you, that is not my job. My job is to support you and to challenge you.
When my friend made that statement, I liked that she assumed going to therapy was a positive thing. Not a sign of weakness or trouble, but something truly positive that people can do for themselves.
There are often negative life events or situations that lead to individuals coming to therapy, but having the strength to be vulnerable in seeking out and accepting help is a powerful and positive action.
Hello, Prince Street!
As of this Saturday, 8/18/18, Perspectives has a fresh new location at 46 Prince Street. Right around the corner from the Memorial Art Gallery, this office has great neighbors, more space, a beautiful view, plenty of parking, and the same great quality therapy.
Please call Johanna with any questions you may have about the new space! (585)406-3012.
July’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.
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.
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:
This month, we are going to use our mindfulness exercise to explore the idea of acceptance. I nearly wrote the word “discomfort” there. We think of acceptance of warm and fuzzy, but a lot of times acceptance is really, really uncomfortable. Today we will do a short breathing exercise while practicing a non-judgmental, accepting attitude.
Take a breath in, and exhale at your regular breathing pace. Without changing it or judging it, notice the pace of your breathing. Pay attention to the feeling of air passing through either your nose or your mouth. Is it warm or cool? Are you breathing into your chest or deeper into your belly? Keep in mind the statement that “as long as you are breathing, there’s more that’s right with you than wrong with you.” Notice what thoughts come up for you. Are you judging your breath? If so, just notice that too. Notice what emotions you are holding. Notice how you feel physically, and where you might be holding tension.
What is it like to accept your breath? Without trying to change or judge it?
What would it be like to accept other things in your life in this way?
It may not be warm and fuzzy.
It might be healthy.
Take one more minute to notice how you feel after completing this exercise, and what (if anything) you might like to do differently as you go about the rest of your day.
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.
January’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.
January’s Mindfulness Exercise:
This month, we are going to use our mindfulness exercise to explore the topic of control. Begin by noticing your breathing and without judging it or changing it, check in with your thoughts at this moment, your emotions, and how you are feeling physically.
What is in your control in this moment? Notice your thoughts as they pop into your head. Notice where your thought path takes you.
What is outside your control in this moment?
As you breathe consider these two questions without engaging in any active change. Continue to breathe and practice mindful awareness. After a few minutes, return movement to your body by wiggling your fingers and toes.
Take one more minute to notice how you feel after completing this exercise, and what (if anything) you might like to do differently as you go about the rest of your day.
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.
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.
November’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.
November’s Mindfulness Exercise:
The holidays are coming and with them, many different stressors. Holiday stress can include worries about finances, so for this month’s mindfulness exercise we will be noticing financial stress.
Begin with your breathing, keeping in mind that as long as you are breathing, there is more that’s right with you than wrong with you. Check in with how you are feeling physically and emotionally, and what thoughts are on your mind.
Draw your thoughts to the topic of finances. Without diving into any specific thoughts, notice your responses. What thoughts come to mind? What is your level of distress, 1 through 10 (if 10 is panic)? What emotions come up for you? How do you feel physically at this moment?
Without judging your responses or trying to change them, continue to observe the various aspects of your conscious awareness. If you notice your stress level rise, return to your breathing.
Continue to engage in this exercise for a few minutes, and then take a moment to write down the responses you noticed mentally, physically, and emotionally. Reflect on these responses. Is there a way you would like to respond differently, or a strategy you’d like to employ to better manage stress?
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.
Q&A with Johanna
You’ve been in private practice for a few years now. What’s changed? What hasn’t?
Well, first off there are now two locations, one in Brighton and one in Webster. Something else that has changed is my own growth as a therapist and deepening interest in areas of specialty, including medical trauma, gender identity exploration, social anxiety, and grief. I also work with more adolescents in my practice than when I first opened.
I’m continuing to also see clients with general anxiety, grief, trauma, and depression, as well as areas of specialty. What has stayed the same is my interest in hearing people’s stories and witnessing positive change in their lives.
What helps to keep your practice sustainable?
Community! While I practice individually and the business itself is just me, I could not do this without community. In my physical office locations, I share community with the other professionals in the space. In the therapist community, I collaborate and learn from other local therapists (and with such varied strengths here in Rochester, there is always something to learn!). And more broadly, collaborating with other disciplines such as spiritual leaders and medical providers is hugely important both for the health of my practice and for the health of my clients.
I would also say continued learning is important. The more I am engaged in learning, the more I can share with my clients the most relevant and recent research on why we do what we do in therapy. There’s always something new to learn.
And finally, focusing on the most important part – the growth and the healing that happens in the office with a client. That’s the best part of the practice, without a doubt.
Johanna Bond, LMHC 