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Every day for a month take some time at the end of the day to answer the journaling prompt “the best thing that happened today is…” Notice patterns. What things show up the most? This is important insight.

November 6, 2019

So often we define ourselves by what we do rather than by who we are. In this journaling exercise, write out who you are – in stillness – rather than when doing things.

For example: I am brave, resilient, hopeful, reliable, and determined.

Notice whether a temptation arises to qualify who you are by why what you do and what it feels like to return to who you are, as you are.

There are four on-going lists which make for wonderful additions of any journaling practice: lifelines, prayers, gratitudes, and support system.

The list of lifelines contains a person’s most affective forms of coping and self-care. It answers the question of what to do when struggling. They are tried-and-true self-soothe skills. All have been used and have proven to be affective. Different skills help different people. This is not a place to simply list skills, but to list the ones that you have...

This exercise is a quick and helpful way to check in with yourself and to gather valuable data about the internal experience.

First, identify the emotion(s) you are feeling in the present moment. A feelings wheel may be helpful for identification purposes.

Second, jot down what triggers led to these emotions. Try to notice fully what factors may be contributing to these emotions in the present. For instance, you may immediately recognize that an argument with your partner led to these feelings of...

This is a journaling exercise for practicing and promoting self-compassion.

Many of us are more skilled at offering self-compassion to others than we are to ourselves.

In this journaling exercise, first write out what you are experiencing, struggling with, going through, feeling, etc.

Then, write a response to the first entry based on how you would speak to a friend going through the same thing. How would you validate, support, encourage? Would you offer grace, kindness, advice? How would you speak...

Do you have a critic in your head?

Most people recognize a voice in the mind that says you aren’t doing enough, successful enough, smart enough, skinny enough, etc. We recognize it in our own minds but we are often surprised to hear that other people have it as well. They appear so put together on the outside! And certainly we would not say any of these things to them – look how much they are doing, how successful they are, etc!

The trick ultimately is to acknowledge the critic, but not to let the...

It is not at all uncommon to have days/moments when you feel more connected to your healthy self and to have other days/moments when you feel more connected to intrusive thoughts (anxiety, OCD, depression, Eating Disorder, addictive, perfectionistic/self-critical etc).

In the healthy moments it can be difficult to remember what unhealth feels like and to minimize it and in the moments of battling intrusive thoughts, it can be difficult to recall what health and authenticity felt like.

This is wher...

To begin your process of self-reflection through journaling this month, we will start with a review of your last thirty days. The amount of days is actually pretty arbiturary, simply pick a portion of time - generally last 30, 60, or 90 days. Then, make the following lists based on those days: 

1. List the things in the last 30 days that have brought me the most joy. 

2. List the lessons learned in the last 30 days. 

3. List the things that have shown up most in my prayers over the last 30 day...

A recent study conducted by Research Now found that 37 percent of the study’s respondents reported feeling “not very” or “not at all” financially secure, while 54 percent called themselves “somewhat secure.” Nearly half of respondents reported worrying about money at least once a week, and one third worry about finances daily. The study respondents said they worried about money more than they worried about their health, their careers, or their love lives. One third of those who participated in t...

Values have been covered pretty extensively in older blog posts - so for more information travel back through those posts. However, for the sake up wrapping up our Acceptance and Commitment Therapy August series, I can't resist taking some time to review one of my favorite therapeutic principles. Values are similar to the ideas of legacy and purpose. They answer the big questions, such as: What do I want my life to be about? What do I want to remembered for? How do I know if I'm living well? How...

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