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Throughout this course, I've gained valuable insights into cognitive behavioral approaches, not only enhancing my understanding of these methods but also deepening my self-awareness. I've discovered new coping strategies and insights into my own personality, which has been invaluable. Prior to this, I underestimated the importance of mindfulness, but now I see its diverse applications beyond meditation, including activities like listening to music and embracing quiet moments for self-care.

These new skills are not only applicable now but will undoubtedly shape my future journey. What's particularly fulfilling is how seamlessly they integrate with my faith. Life's complexities demand that we prioritize self-care to thrive. I've come to realize the futility of neglecting my well-being, as it only compounds the challenges.

As I continue on both personal and professional endeavors, I'm excited to apply these therapeutic techniques. Already, I'm noticing insightful, more fulfilling conversations with friends, which bear fruit in our relationships. It's a journey of growth and self-discovery that I'm committed to continuing.

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This past week was incredibly hectic for me. I had a trial to attend, math assignments pending to be submitted, my mom underwent surgery, tensions arose among group members, various project deadlines were not set accordingly, and work piled up alongside my regular job responsibilities. I felt completely overwhelmed, unprepared, and emotionally drained. It was the first time I've ever felt the urge to escape from everything. Yet, despite the immense challenges, I managed to persevere. At times, I doubted my ability to cope, unsure where to even begin. However, amidst the chaos, I realized that shutting down was not a solution. Although this year has been exceptionally tough, I learned that withdrawing and ignoring my circumstances only exacerbates the situation in the long run. Reflecting on the goals I set for myself at the start of the year - to finish college strong after not completing last year - became my guiding light. I'm proud to say I've held onto that resolve, pushing through even the toughest moments.

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Each person has a unique story, a story that includes many aspects. The author grew up in a house filled with independent women, where men often walked out on them. I've struggled with undiagnosed disabilities, endured academic struggles, socially, mentally and finding my identity. Medical issues have affected my balance, and trust issues have affected relationships. My mother and I often don't agree on the same things, making me feel offended and feeling rejected. My story highlights the challenges and pain they have endured in their personal journey. There's a lot about me that many don't know, nobody really asks until my light is burning low. My past is not my end, my story is just my beginning. Life has its ups and downs as they say but what matters is if we get back ups and keep filling in the gaps.

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Dialectical behaviour therapy helps people cope with their intense emotions. Teaches people to accept their thoughts, feelings and behaviours, and the techniques to change them. The six main points of DBT are to develop skills related to (1) accepting circumstances and making changes, (2) analyzing behaviours and learning healthier patterns of responding, (3) changing unhelpful, maladaptive, or negative thoughts, (4) developing collaboration skills, (5) learning new skills, and (6) receiving support.

DBT has the potential to change people's lives, in my opinion. This module piqued my interest in particular because I recently discovered that I struggle with emotional regulation. The image up top kind of captures my mood for the entire day. I feel like my emotions change a lot, and I get irritated easily. I know that this has an impact on my relationships and my attitude. It impacts my day-to-day activities as well.

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The night a came to you.

The night I came to You. Year of 2020, end of August. Summer was coming to an end. Days felt shorter, nights felt longer. Id try escaping nights because that’s where I felt the most loneliness. I felt scared. A pit inside my stomach had been growing for months. I had no feeling, I was numb. Couldn’t cry, couldn’t care. I didn’t know who I was anymore, why I belonged. Empty, sick inside. Questioning if you would ever love me. I thought to myself, what if it isn’t easy to love me? If I was even good enough for you. Or would you come to find out that I’m a nobody. Or was it because that was the expectation of the drawbacks of living here. That night, i cried until I couldn’t breathe anymore, until I got a pounding headache that just wouldn’t stop. Walked to the bathroom, rinsed my face, looked in the mirror and all I could do is cry some more. Ive become unrecognizable. 1AM quickly approached. By this time I was texting, begging for help because I couldn’t take the voices in my head telling me how worthless I am. I pleaded to you. Alone in my bedroom, in own mind, in my own thoughts. Wanting to have nothing to do with this place. And then, you were there, looking at me through someone else eyes. Someone comfortable, someone who felt like it can be the  home I dream about.  I called out for you. I went and I kneeled on my knees  and still nothing but discomfort…I prayed some more. Downloaded the Bible app, checked all the boxes…. and there You were again. This time it was just you and me. Face to face. I found you in a bible plan, and you said to me 1 John 1:4-5, The Word gave life to everything that was created, and his life brought light to everyone. (5) The light shines through the darkness can never extinguish it. You gave me hope, you told me that everything was going to be okay that night, you told me to wipe my tears and to continue to read about your life and the life you have given me.That night changed my life… even though I didn’t quite understand, there was something in me that was unlocked, that was drawn to you, and everyday since then you’ve shown me I can rely on you, that you won’t leave me, that you will love me unconditionally. When it gets really dark, you will lead me to the end of the tunnel to find you again. You showed me that even if I was in pain, that you be there to bind those wounds. You have given  me my purpose.  You told me who I was in your eyes. Your eyes were eyes of importance. Your eyes were simply pure. Starting to see myself, my worth in your eyes made me want to seek you more to find meaning. Lord thank you for waiting on me, watching over me even when I didn’t know you yet. thank you for showing me the truth about myself. The night didn’t seem to end, a new day has begun and here we are again ready to face what’s to come next, instead I am not alone. And you aren’t too.

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Quotes that remind me to accept the thoughts I may have, become are of my thoughts without making them over power how I feel about myself- I am not my thoughts.

Random Quotes:

Be present in the moment. Good or bad, these are the moments that make up your life.

Life becomes more meaningful when you treasure the moments.

To realize that you are not your thoughts is when you begin to awaken spiritually - Eckhart Tolle

Understanding is the first step to acceptance, and only with acceptance can there be recovery.

Remind yourself: you are not your thoughts or feelings.

The day I understood everything, was the day I stopped trying to figure everything out. The day I knew peace was the day I let everything go.

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Acceptance and Commitment Therapy P1, 03/11

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Acceptance and Commitment Therapy P1, 03/11

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For this blog post, I really wanted to share an experience I had that relates to the videos we watched about ACT. When I was at youth camp last year, as youth and young adults we were instructed to wake up at 6AM in the morning, find a quiet and empty space where you can focus and the activity that we had to do was a devotional. Before we started the devotional we were told to close our eyes and listen to the space around us, and be present and whatever we felt or whatever thought popped up we should write it on our paper. I remember how peaceful it was listing to the pond that was in close proximity, the birds chirping, the dragon flys buzzing and the soft wind that would brush over my face. It felt nice, being alone, being a space where I felt like I could really be at one with my thoughts and emotions.

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The behavioural strategy "Exposure Therapy" is used to reduce pathological fear and related emotions such as feeling shame and guilt. Exposure therapy can be split into 3 three primary categories; Vivo Therapy, Imaginal Exposure and Introspective Exposure. The techniques can be used in several dimensions, including the exposure length (short vs. long), arousal level during the exposure (low versus high), and the mode of exposure (imaginal vs. in vivo).

I feel like if I were to try exposure therapy to reduce my fears of spiders, I wouldn't like the process because I entering a continuous state of panic. I feel like although, there is research to back up the effectiveness of exposure therapy, I am just repelled by the thoughts of it

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SMART Goals!

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In the PowerPoint for CBT, Our professor mentioned that Cognitive reconstruction it the meanings we assign to the situation that affect How are you feeling and act, not to the situation itself. Negative thoughts generate unpleasant feelings and unhelpful behaviours that serve to perpetuate the issue by reinforcing our negative thinking. Put another way, a vicious cycle can be created by the interactions and influences between our thoughts, feelings, and acts.

As someone that has an anxiety disorder and trouble regulating their emotions, cognitive reconstruction can feel like a nightmare. It feels like an endless cycle that you can’t get out of. From personal experience, I’ve can openly say that when you put more emphasis on negative emotions, you have more negative thoughts and when someone Tries to focus more on positive emotions it helps outweigh the negative thoughts.

I believe that a highly spiritually attuned person experiences life more easily because they are aware of their support system. For myself, that is believing in my saviour. The one that promises me that I will never be alone, The one that continues to tell me that I can cast my anxiety on him, and that he shares my burdens. I don’t feel alone. Even though I may have negative emotions that turn into negative thoughts, in always have strength and courage by the one who gave his last breath for me.

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Today in class we learned about the CBT Model. The purpose for the CBT model is to help people recognize their irrational thoughts and beliefs. One of the activities that were in the week 6 learning module was called downward arrow. After attempting to try the downward arrow activity, I found that it made me feel uneasy, but it was also helpful. I practiced on some more thoughts I've had.

For example:

> I forget to close the door

>I risk a burglary intrusion

> I put my families safety at risk

> family could get injured

Core fear: fear of losing my family

Having a visual example of what I may have believed was meaninglessness thoughts, I discovered that there could be an underlying fear

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Wow. Art therapy has significantly made a huge impact in my life as I've had the opportunity to blend both "art" and practice being "mindful" at the same time. Both meditation and art have therapeutic benefits, and mindfulness as well as art is a way to bring focus and attention to the moment and improve moods. Based on my own experience, I felt like I've gained more insight about myself in an emotional aspect, as I take time for myself, I am able to collect my thought and decipher my thoughts and feelings.

I tend to get stressed out a lot, and I also tend to lose myself in moments I feel like I have zero to no control over. At times, it feels as thought I am not able to be grounded, however, taking a step back, being in-tuned in the moment as helped me decompress and reduce my anxiety.

For my Art Therapy assignment, I decided to pursue the art of diamond painting. From selecting the painting, to opening the packaging, to starting the process, to taking much needed and necessary time away from the distractions in my life, it has been transformative.

Note to self: Integrate diamond painting into a new hobby

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I think that there are certain times where I attempt to practice "Mindfulness" however, my experience with guided meditation or the simply the idea of relaxation has always been foreign to me. I feel almost uncomfortable when I am supposed to remain quiet and allow my thoughts to flow because it feels like my mind is always wondering.

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Emotional Regulation - Connecting it to my faith! - 01/22

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Emotional Regulation - Connecting it to my faith! - 01/22

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Mental health refers to a person's emotional, psychological, and social well-being. It involves the ability to manage stress, relate to others, make decisions, and cope with the challenges of life. Good mental health contributes to overall well-being and functioning. Mental health conditions, on the other hand, encompass a range of disorders that affect mood, thinking, and behavior, such as depression, anxiety, and schizophrenia. Seeking  help whether that is from a close friend, parent, professional, it is an essential part in navigating these challenges that may arise. Fostering a supportive environment is crucial for maintaining good mental health. Self harm, stress, depression, anxiety are all symptoms that can arise from poor mental health care!

I find that more specifically, religious people have a higher risk of poor mental health outcomes than the average person that does not engage in faith. Stigma around mental health within the church can arise from various sources, including cultural attitudes, lack of awareness, and misconceptions. Some individuals may view mental health issues through a spiritual lens, attributing them to a lack of faith or moral shortcomings. This perspective can contribute to a reluctance to seek professional help within religious communities. Efforts to reduce stigma often involve promoting open conversations, education about mental health, and emphasizing that seeking mental health support aligns with overall well-being. Encouraging empathy, understanding, and recognizing the intersection of faith and mental health can help foster a more supportive environment within religious communities.

For some time now, I’ve begun to see that the older generation within the church separate the two concepts which is mental health and spiritual health, as if they cannot co- exist on the same spectrum. In my experience, as a Christian, as a follower of Christ who is actively in faith. I believe that all forms of health are essential to the Christian lifestyle. Whether that’s physical health, mental health, spiritual health go hand in hand and they should not be separated. The relationship between the Bible and mental health can vary based on interpretation and personal beliefs. Some find comfort, guidance, and resilience in their faith, turning to scripture for solace during challenging times. Many religious teachings emphasize principles such as compassion, forgiveness, and community, which can positively influence mental well-being. However, it's important to recognize that mental health is a complex and multifaceted aspect of human well-being. While faith and spirituality can provide support, mental health issues may also require professional intervention and treatment but that does not mean that they have to be separate. The intersection of the Bible and mental health is diverse, with individuals navigating their mental health journey in ways that align with their personal beliefs and values. The Bible contains various passages that touch upon themes related to mental and emotional well-being. Some examples include:

Philippians 4:6-7 (NIV):

"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

Psalm 34:17-18 (NIV):

"The righteous cry out, and the Lord hears them; he delivers them from all their troubles. The Lord is close to the brokenhearted and saves those who are crushed in spirit."

Matthew 11:28-30 (NIV):

"Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls."

These verses are interpreted by many as offering solace, encouragement, and a sense of peace during times of emotional distress or mental struggles. In addition to that there are several biblical characters and instances where mental health has been tried and so I believe that these stories and these experiences are too encourage us to accept that mental health is a real problem and that Jesus feels what we feel and He understands our pain and suffering, and that he does not want us to do it alone. We have a community and most of all we have our faith in Jesus Christ that tells us that we are not alone, and that we have unconditional support, and that we shouldn’t be ashamed for how we feel because even Jesus wept, even Jesus was going through his own mental and physical trials. While, the Bible doesn’t explicitly discuss mental health in modern terms, it does portray Jesus experiencing various emotions and challenges during his time on Earth. In the Gospels, Jesus is depicted as experiencing sorrow, compassion, frustration, and even physical exhaustion.

For instance, in the Garden of Gethsemane before his crucifixion, Jesus expresses deep distress and sorrow (Matthew 26:36-46). This moment reflects a profound emotional struggle, highlighting the human side of Jesus.

Understanding Jesus' humanity is important in many Christian teachings. While the Bible doesn't use contemporary mental health terminology, it does acknowledge the complexity of human emotions and the challenges individuals face. This perspective allows believers to find connection and comfort in their faith, recognizing that Jesus, too, experienced the range of emotions and difficulties that are part of the human condition. I believe that the older generation has unfortunately been taught that their mental health doesn’t matter, and that it is wrong to feel the things that you feel and that it makes you weak, and that you cannot go to Jesus for your emotional well-being, but the Bible clearly enlightens us that we can rely on our faith during our mental trials, and that mental health and faith can coexist. it is encouraged that we turn to our faith when we are dealing with these tough challenges and in the faith it’s so beautiful because God has also provided us with community so that we can rely on each other and that we don’t have to deal with anything on our own, and I believe that it should be normalized within the church and within religious bounds. I think the younger generation has been doing a great job as a pertains to mental health advocacy and it’s amazing to see how the transition on mental health outlook has changed thus far and I just hope that in the future it’s a topic that can be shared without it being mocked or ridiculed.

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Motivational Interviewing and Expressive Therapies 01/15

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Motivational Interviewing and Expressive Therapies 01/15

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I found that this video gave a great representation of an effective interview.

Critical Analysis:

Doc: Had very good open ended questions such as asking the client to describe what he did to lose the 5 pounds.

Client: Was able to effectively communicate to the doc what he was doing and how he felt during that period of time.

Doc:The doc invoked change by being positive and reminding the client about how he did have success (to not give up).

Client: Described that he felt proud of himself.

Doc: The doc asked the client opened ended questions about what the client was doing on a daily bases and with the Clints response they were able to come to an accurate conclusion to then cease out possible solutions.

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Motivational Interviewing: Evoking Commitment to Change

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Motivational Interviewing and Expressive Therapies 01/15

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Motivational Interviewing and Expressive Therapies 01/15

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Today, as I was going into the course content for this week in my Cognitive Behavioural Approaches 1 class. While navigating through the material, I stumbled on "Art Therapy Activity video" which was quite intriguing. Art therapy was something I hadn't explored until this class, and the video sparked my curiosity. Due to being inspired, I decided to try it out on my own art therapy journey.

Creating a quiet space in my bedroom, I lit a candle, played some music, and dedicated the next 30 minutes to expressing my emotions through art. Art therapy seamlessly intertwines creative processes with psychotherapy, to further promote self-exploration and understanding. Utilizing imagery, colour, and shapes as part of this creative process allows for the expression of thoughts and emotions that may otherwise be challenging to articulate. It was a transformative experience.

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Emotional Check In Through Art (Art Therapy Activity)

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What Motivates You?...this was the leading question for our class discussion. In my group, I mentioned that I make short-term and long term goals because of the sense of accomplishment. I created a small vision board, showcasing the short-term and long -term goals that I have for 2024, which keep my on my feet and motivated to achieve my goals.

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In our first week of class, we discussed "Motivational Interviewing (MI)." I hadn't come across the term before, so it caught my attention. Turns out, it's this counselling method that is based around enhancing a patient's motivation. MI is a person-centred approach that involves four core processed: engaging, focusing, evoking, and planning. It focuses on building a safe environment for clients to share thoughts and feelings, addressing specific goals, and fostering self-motivation. MI is effective in various fields such as health care and mental health. MI is a collaborative effort and conversation to learn about and strengthening an individuals motivation for changing behaviour. In addition, we also learned about "The Spirit of Motivational Interviewing (MI)", which is a therapeutic approach that emphasizes collaboration, evocation, autonomy, and compassion. It fosters a therapeutic environment that encourages self-reflection, personal goals, and informed decision-making. MI empowers clients by empowering them to take an active role in their change process, enhancing the therapeutic alliance, and tapping into their intrinsic motivation for change.