How To Work On Being More Present
How To Work On Being More Present
So your goal seems simple enough, to be more present. But, you’re having a hard time achieving this goal on your own. For a client whose goal is to work on being more present, therapists will often challenge their client to complete assignments that focus on cultivating mindfulness, grounding techniques, and activities that enhance awareness of the present moment. These therapeutic assignments aim to build skills that help the client stay engaged in the here and now, reduce distractions, and develop a deeper connection to their thoughts, feelings, and environment. The accountability that a therapist provides may be that push that you need to actually follow through with some of these techniques and activities. Below are some effective treatment plan assignments:
1. Mindfulness Practices
Mindful Breathing: Practice deep, focused breathing for 5–10 minutes daily. Encourage the client to notice the sensation of the breath entering and leaving their body.
Body Scan Meditation: Spend 10–15 minutes scanning the body for tension or sensations, bringing awareness to each area without judgment.
Mindfulness Apps: Use apps like Calm, Headspace, or Insight Timer to guide daily mindfulness exercises.
2. Grounding Techniques
5-4-3-2-1 Technique: Engage the five senses to anchor attention to the present moment (e.g., name five things you see, four you hear, etc.).
Grounding Objects: Carry a small object (like a smooth stone) and focus on its texture and weight whenever feeling distracted or overwhelmed.
3. Journaling Assignments
Mindful Moments Journal: Write about one moment each day when they felt fully present. What were they doing, feeling, or thinking?
Gratitude Journaling: List three things they are grateful for at the end of each day to shift focus to the present blessings.
Stream-of-Consciousness Writing: Set a timer for 10 minutes and write whatever comes to mind without filtering, observing the flow of thoughts.
4. Behavioral Experiments
Single-Tasking: Commit to completing one task at a time, such as eating a meal without distractions or focusing entirely on a work task.
Tech-Free Time: Set aside 30 minutes to an hour daily to disconnect from devices and focus on being present with themselves or loved ones.
5. Sensory Awareness Exercises
Mindful Eating: Choose a snack or meal and eat it slowly, paying attention to the taste, texture, smell, and sensation.
Nature Walks: Go for a walk and focus on the sounds, sights, and smells of the environment.
Mindful Showering: Encourage the client to notice the temperature, water pressure, and sensations during a shower.
6. Cognitive Assignments
Thought Monitoring: Track when their mind wanders and bring it back to the present. Reflect on patterns and triggers for distraction.
Reframing Questions: Ask, “What is happening right now?” or “How can I fully engage with this moment?” during stressful or distracting times.
7. Creative Activities
Art or Crafting: Engage in drawing, painting, knitting, or other creative activities that require focus on the present process.
Photography Assignment: Take photos of things that catch their attention during the day, focusing on details they might usually overlook.
8. Physical Activities
Yoga or Tai Chi: Practice physical movements that emphasize awareness of the body and breath.
Mindful Stretching: Spend a few minutes each day stretching, focusing on the sensations in the muscles and joints.
Walking Meditation: Walk slowly and intentionally, focusing on each step, the ground beneath their feet, and their breathing.
9. Gratitude and Connection
Daily Gratitude Practice: Write or verbally express gratitude for small, everyday moments to anchor their awareness in the present.
Meaningful Conversations: Practice active listening in conversations, focusing entirely on the other person without planning responses.
10. Psychoeducation and Reflection
Psychoeducation on Mindfulness: Provide resources (e.g., articles, videos) on the benefits of being present and mindfulness.
Reflection Prompts: After completing activities, ask the client to reflect: What did they notice about themselves or their environment? What made the activity challenging or enjoyable?
11. Homework to Monitor Progress
Mindfulness Tracker: Create a habit tracker for daily mindfulness practices, noting successes and challenges.
Progress Reflection: Write weekly about how being more present has impacted their mood, relationships, or overall well-being.
These assignments are flexible and can be tailored to the client’s preferences and lifestyle. Consistent practice will help the client internalize mindfulness as a habit and experience its benefits in everyday life.
Contact Bee Blissful today for more information on how a therapist therapist can help you work on being more present.
How to Break Negative Thought Patterns
How to Break Negative Thought Patterns
It goes without saying that there are several reasons as to why it is important to break negative thought patterns. Easier said than done, right? Negative thought patterns often have a significant negative impact on emotional well-being, relationships, and overall quality of life. Some common goals in therapy are to improve emotional well-being, improve relationships, boost productivity and motivation, enhance physical health, increase resilience, live a more fulfilling life, and align thoughts with goals, among other things. Many of these goals can be accomplished by breaking negative thought patterns.
Breaking negative thought patterns involves recognizing them, challenging their validity, and replacing them with healthier, more constructive thoughts. This process takes time and consistent effort, but it can lead to greater emotional resilience and improved mental health. Here are some steps and strategies to help:
1. Recognize Negative Thought Patterns
Identify Common Patterns: Look for common negative thinking traps, such as:
Catastrophizing: Expecting the worst-case scenario.
All-or-Nothing Thinking: Seeing things as entirely good or bad, with no middle ground.
Mind Reading: Assuming you know what others think about you.
Personalization: Blaming yourself for things outside your control.
Increase Awareness:
Keep a thought journal to track negative thoughts and the situations that trigger them.
Practice mindfulness to notice when negative thoughts arise without judgment.
2. Challenge Negative Thoughts
Examine Evidence:
Ask yourself: “What evidence supports this thought? What evidence contradicts it?”
Consider alternative explanations for the situation.
Use Logical Questions:
“Is this thought realistic?”
“Am I assuming the worst without proof?”
“What would I tell a friend who had this thought?”
Reframe Perspectives:
Replace “I failed completely” with “I made a mistake, but I can learn from it.”
Shift from “Nobody likes me” to “Some people value me, even if not everyone does.”
3. Replace with Positive or Neutral Thoughts
Focus on Gratitude:
Reflect on things that went well or aspects of the situation you can appreciate.
Keep a gratitude journal to cultivate a positive mindset.
Affirmations:
Practice self-affirming statements, such as “I am capable,” “I am learning,” or “I deserve kindness.”
Create Balanced Thoughts:
Instead of denying a challenge, acknowledge it while focusing on your strengths to cope.
Example: “This is hard, but I can ask for help or take it one step at a time.”
4. Practice Cognitive Behavioral Techniques
Cognitive Restructuring:
Work on changing negative thought patterns using strategies from Cognitive Behavioral Therapy (CBT).
Engage in therapy or self-help resources to learn these tools in depth.
Behavioral Experiments:
Test the validity of negative thoughts through real-life experiments.
Example: If you think “I can’t do anything right,” set a small achievable goal and notice the result.
5. Cultivate Mindfulness and Self-Compassion
Mindfulness:
Stay present and observe thoughts without judgment or attachment.
Practices like meditation or grounding exercises can reduce the power of negative thoughts.
Self-Compassion:
Speak to yourself with the kindness and understanding you would offer a friend.
Replace self-criticism with self-support (e.g., “It’s okay to make mistakes; I’m human”).
6. Take Action to Break the Cycle
Distract and Redirect:
Engage in an activity that shifts your focus, such as exercise, creative hobbies, or connecting with others.
Problem-Solve:
If the negative thought is tied to a specific issue, break it into manageable steps and focus on what you can control.
Seek Support:
Talk to trusted friends, family, or a therapist for perspective and encouragement.
7. Build Long-Term Resilience
Healthy Habits:
Prioritize sleep, balanced nutrition, and physical activity, which support mental health.
Challenge Core Beliefs:
Explore and shift deeply ingrained beliefs that perpetuate negativity, often with the help of therapy.
Celebrate Small Wins:
Acknowledge progress in shifting your thinking, even if it feels minor.
Example Scenario
Negative Thought: “I’ll never succeed at this job.”
Recognize: Notice the thought and label it as negative self-talk.
Challenge: Ask, “What evidence do I have for this? Are there times I’ve done well at work?”
Replace: Shift to, “I may not be perfect, but I’ve learned and grown in this role.”
Act: Set a small goal for work and take steps toward achieving it.
Breaking negative thought patterns is a skill that improves with practice. The key is to be patient with yourself and persist in challenging and reframing unhelpful thinking.
Contact Bee Blissful today for more information on how a therapist can assist you in breaking negative thought patterns.
Breaking the Stigma Around Mental Health
Breaking the Stigma Around Mental Health
In the past, we’ve all seen the stigma around mental health.
Mental health stigma remains a significant barrier that prevents many people from seeking the help they need. Stigma can perpetuate shame, misunderstanding, and discrimination, making it harder for individuals to acknowledge their struggles or access care. Breaking the stigma is essential to fostering a world where mental health is treated with the same importance as physical health.
What is Mental Health Stigma?
Stigma around mental health refers to negative attitudes, beliefs, and stereotypes about mental illness. It can manifest in two primary ways:
Public Stigma: Societal discrimination and prejudice toward those with mental health conditions.
Self-Stigma: Internalizing negative societal beliefs, leading to feelings of shame or unworthiness.
Why Mental Health Stigma Persists
Lack of Understanding: Misconceptions about mental illness due to limited education and awareness.
Cultural Beliefs: Societal norms that prioritize resilience or discourage emotional vulnerability.
Media Representation: Negative or inaccurate portrayals of mental illness in films, news, and media.
Fear of Judgment: Concern about being perceived as weak, broken, or incapable.
Consequences of Mental Health Stigma
Delays in seeking treatment.
Isolation and reduced social support.
Worsening symptoms due to lack of care.
Discrimination in workplaces, schools, or communities.
Increased feelings of shame, guilt, and hopelessness.
How to Break the Stigma
1. Start Conversations
Normalize talking about mental health like any other aspect of well-being.
Share personal experiences (if comfortable) to show others they are not alone.
2. Educate Yourself and Others
Learn about mental health conditions, treatments, and their prevalence.
Challenge myths and misconceptions when you hear them.
3. Language Matters
Avoid terms like “crazy,” “psycho,” or “weak.”
Use person-first language (e.g., “a person with depression” instead of “a depressed person”).
4. Advocate for Equal Treatment
Support policies and programs that prioritize mental health care.
Encourage workplaces, schools, and communities to provide mental health resources.
5. Support Access to Care
Promote teletherapy, support groups, and affordable treatment options.
Help others navigate the process of finding professional help.
6. Highlight Recovery Stories
Share success stories of people who have sought help and thrived.
Showcase that mental health challenges are manageable with the right support.
7. Lead by Example
Be open about your own mental health journey.
Seek help when needed to model that it’s okay to prioritize mental well-being.
The Role of Media and Society
Positive Representation: Encourage films, TV shows, and books to portray mental health accurately and compassionately.
Public Figures Speaking Out: Support celebrities, athletes, and leaders who advocate for mental health awareness.
How You Can Make a Difference
Breaking the stigma starts with small actions in your daily life. Whether it’s correcting misinformation, supporting a friend, or simply being compassionate, your efforts contribute to a culture where mental health is embraced, not judged.
By creating an environment of understanding and acceptance, we can ensure that everyone feels empowered to seek help and prioritize their mental well-being. Together, we can make mental health a universal priority.
Contact Bee Blissful today for more information on breaking this stigma. We’d love to help.
12 Signs That You Might Benefit from Therapy
12 Signs That You Might Benefit From Therapy
How do you know therapy will be beneficial for you?
Therapy can be a powerful tool for personal growth, emotional healing, and navigating life’s challenges. Many people hesitate to seek help, unsure if their struggles warrant professional support. Here are some common signs that therapy could be beneficial:
1. Persistent Feelings of Sadness, Anxiety, or Anger
You feel overwhelmed by emotions that don’t seem to go away.
You frequently experience worry, fear, or dread that interferes with daily life.
Anger feels uncontrollable or is impacting your relationships.
2. Difficulty Coping With Stress
Everyday challenges feel unmanageable or overwhelming.
You struggle to juggle responsibilities at work, school, or home.
You turn to unhealthy coping mechanisms, like excessive alcohol, substance use, or overeating.
3. Changes in Sleep or Appetite
You’re sleeping too much or struggling with insomnia.
Your appetite has drastically increased or decreased.
These changes are affecting your energy, focus, or mood.
4. Feeling Stuck or Unfulfilled
You’re unsure of your life direction or feel like you’re "going through the motions."
You’re dissatisfied with your relationships, career, or other aspects of life.
You have goals but feel unable to take steps toward them.
5. Difficulty in Relationships
You find it hard to maintain healthy relationships with friends, family, or romantic partners.
Conflicts are frequent, or you avoid confrontation altogether.
You struggle to set or respect boundaries.
6. Loss, Trauma, or Major Life Changes
You’re grieving the death of a loved one or another significant loss.
You’ve experienced trauma and feel its lingering effects (e.g., flashbacks, avoidance, hypervigilance).
Life changes like a breakup, job loss, or relocation feel overwhelming.
7. Feeling Isolated or Alone
You feel disconnected from others, even in social situations.
You avoid reaching out for fear of burdening others.
You crave connection but don’t know where to start.
8. Struggling With Self-Worth
You’re plagued by negative self-talk or feelings of inadequacy.
You have difficulty accepting compliments or seeing your value.
You feel unworthy of happiness or success.
9. Physical Symptoms With No Clear Medical Cause
You experience chronic headaches, stomachaches, or fatigue that doctors can’t explain.
Stress or emotional distress seems to exacerbate these symptoms.
10. Intrusive or Distressing Thoughts
You have thoughts that are hard to control or distressing in nature.
You feel stuck in a cycle of rumination or worry.
You’re experiencing thoughts of self-harm or suicide (in which case, seek help immediately).
11. Difficulty Managing Past or Present Trauma
Past events continue to affect your emotional well-being or daily life.
You feel triggered by certain situations or memories.
You want to heal but don’t know where to start.
12. Desire for Personal Growth
You’re not in crisis but want to better understand yourself.
You’re interested in improving emotional intelligence or communication skills.
You want to break unhelpful patterns or grow in specific areas of life.
Seeking therapy is not a sign of weakness—it’s a courageous step toward a healthier, more fulfilling life. If any of these signs resonate with you, consider reaching out to a licensed therapist. They can provide tools, support, and a safe space to help you navigate your challenges and achieve your goals.
Contact Bee Blissful today if you think you’d benefit from therapy. We’d love to help.
What to look for in a Telehealth Therapist
What to look for in a telelhealth therapist
How do you pick the right telehealth therapist? Well, it has a lot to do with what type of person you are.
When you’re at the donut shop, what kind of donut do you choose? Are you the person who prefers to have the employee behind the counter pick a donut? Are you sure to let them know what flavor you want first, then let them pick one of those? Or are you more specific and you know exactly which pink sprinkle donut you want? You tell the employee, “I want the pink sprinkle donut on the left, with the most sprinkles”.
Finding the right telehealth therapist may look a lot like ordering a donut. For some people, it may be simple, for others, it may be very specific. If you’re not sure where to start, here’s your guide on what to look for. It involves considering both practical and personal factors to ensure the therapist can meet your needs effectively.
1. Qualifications and Credentials
Licensing: Verify that the therapist is licensed to practice in your state or country.
Specializations: Ensure their expertise aligns with your needs (e.g., anxiety, trauma, relationships).
Training: Look for credentials like LMFT, LCSW, LPC, or psychologist (Ph.D. or Psy.D.) based on your preferences.
2. Experience
Relevant Experience: Ask about their experience in treating issues similar to yours.
Telehealth Expertise: Ensure they are comfortable and proficient in delivering therapy online.
3. Therapeutic Approach
Modality: Understand their therapeutic approach (e.g., CBT, ACT, psychodynamic, solution-focused).
Personal Fit: Ensure their approach aligns with your preferences (e.g., structured sessions or open discussions).
4. Technology and Accessibility
Platform: Check the platform they use (e.g., Zoom, Doxy.me) and ensure it’s user-friendly and secure.
Technical Support: Ensure they can help troubleshoot or provide guidance for tech issues.
Session Flexibility: Confirm availability that suits your schedule.
5. Privacy and Security
HIPAA Compliance: Ensure the platform they use is compliant with privacy laws to protect your data.
Confidentiality: Discuss how they maintain confidentiality in a telehealth setting.
6. Cost and Insurance
Rates: Confirm their fees and payment options.
Insurance: Check if they accept your insurance or offer a sliding scale for payment.
Out-of-Network Reimbursement: Ask for a superbill if they don’t take insurance.
7. Rapport and Comfort
Connection: You should feel heard, respected, and comfortable opening up.
Communication Style: Ensure they are empathetic and communicate clearly.
Trial Session: Consider an initial consultation to gauge the fit.
8. Availability
Session Frequency: Ensure their availability matches your desired frequency (e.g., weekly, biweekly).
Emergency Contact: Understand how they handle crises or off-hours communication.
9. Reviews and Recommendations
Feedback: Look for online reviews or testimonials, if available.
Referrals: Consider asking trusted individuals or professionals for recommendations.
10. Cultural Competence
Cultural Sensitivity: Ensure they understand and respect your background, values, and identity.
Special Considerations: If needed, ask about their experience working with specific populations (e.g., LGBTQ+, racial/ethnic minorities).
Finding a good telehealth therapist may take some research, but the effort is worth it to ensure a positive and effective therapeutic experience.
Contact Bee Blissful today for more information on how to choose the right telehealth therapist. We’d love to help.