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.

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October’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.

October’s Mindfulness Exercise:

This month we are going to continue to explore the basics of mindfulness, with a focus on emotions. To begin, take a nice even breath in and out. Notice the feeling of expansion as you inhale, and release as you exhale. Pay attention to how your physical body is feeling today, as well as the pace of your thoughts as you begin this exercise.

Try to notice sensations, thoughts, and feelings without judgment and without attempting to change them.

As you breathe, pay attention to what emotions draw your attention. Do you feel joy, fear, sadness, contentment, anger, guilt? Are you irritable or stressed out? Notice what emotions bubble to the surface, and notice what your response is. Do you try to push the emotion away, or do you engage in it? Notice if there is a physical space in the body where the emotion resides. What emotions are more comfortable for you to experience?

Continue to breathe and notice what you experience. After engaging in this active accepting awareness for a few more minutes, gently wiggle your fingers and toes, bringing movement back into the body.

We develop patterns in how we respond to various things, including our own emotions. It can be helpful to increase our awareness of our emotional responses and what we do with those responses.

 

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.

Warm Holiday Wishes

To all my clients, colleagues, and friends:

I’m sending you warm holiday wishes as we head towards celebrations, towards the end of 2016 and the beginning of 2017. I’m sending warm wishes to those who are looking forward to the celebrations, the food and gifts and time with loved ones; those who are overwhelmed with the stress of holiday cooking, shopping and job requirements; those who are missing a loved one or are alone at this time of year; those who are struggling to be kind to themselves; and all of us as we step towards a new year.

As always, should you find that you are having difficulties this time of year, please don’t hesitate to call or email to set up an appointment. I look forward to seeing you soon; you are welcome in my office, however you are and whatever you carry with you!

With all my best,

Johanna

Reminder: Workshop Saturday!

There are still spots open for this Saturday’s workshop – you can email jbondperspectives@gmail.com or call to sign up at (585)406-3012!

MANAGING STRESS AND OPTIMIZING WELLNESS

We all face stress on a daily basis!  Take a look at the ways you cope with stress (and even think about stress) to improve your overall wellness.  Johanna will present information about the ways we view stress and how that can impact our experiences of wellness.  (Hint: it’s not always what you’d expect!).  She will also facilitate exploration of self-talk and strategies for turning off the “to-do” list. Start building a wellness plan that will last this autumn!

Saturday, October 1st, 10:30am-12:00pm

To sign up, call Johanna Bond, LMHC, NCC, at (585)406-3012, emailjbondperspectives@gmail.com, or sign up in the office! Spots are limited.

Cost: $25

Location: 721 Ridge Road, Webster NY 14580

Now Offering… Premarital Counseling!

Johanna is now offering premarital counseling as a service at Perspectives! If you or someone you know is seeking premarital counseling, please call Johanna at (585)406-3012.

This service includes 4-6 sessions exploring different relationship topics designed to optimize the health of the relationship and prevent future difficulties in marriage.

Managing Stress and Optimizing Wellness Workshop

We all face stress on a daily basis!  Take a look at the ways you cope with stress (and even think about stress) to improve your overall wellness.  Johanna will present information about the ways we view stress and how that can impact our experiences of wellness.  (Hint: it’s not always what you’d expect!).  She will also facilitate exploration of self-talk and strategies for turning off the “to-do” list. Start building a wellness plan that will last this autumn!

Saturday, October 1st, 10:30am-12:00pm

To sign up, call Johanna Bond, LMHC, NCC, at (585)406-3012, email jbondperspectives@gmail.com, or sign up in the office! Spots are limited.

Cost: $25

Location: 721 Ridge Road, Webster NY 14580

Upcoming Workshop: Mindful Journaling

Journaling for Mindfulness Workshop

Do you find that the summer is racing past? Are you on autopilot most of the time? Mindfulness is the nonjudgmental awareness of the present moment that has been found to have significant health benefits, and journaling is one way to practice mindfulness.  Come learn more about how you can use mindful skills and practice journaling exercises to help you reach your optimal wellness and get the most out of summer.

About Johanna Bond, LMHC, NCC: Johanna is a therapist in private practice at Perspectives Mental Health Counseling, PLLC, and a writer who blogs for Huffington Post and has written for the New York Times.

Saturday, July 16th, 10:30am-12:00pm

To sign up, call Johanna Bond, LMHC, NCC, at (585)406-3012, email jbondperspectives@gmail.com, or sign up next door at Goshorn Wellness! Spots are limited.

Cost: $25

Location: 721 Ridge Road, Webster NY 14580