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The question I focused on for my reflection is:

What stood out for you in the video? If you were the client, what would you be appreciating?

Video: http://www.youtube.com/watch?v=dm-rJJPCuTE

January 14, 2025

My reflection:

I was really happy to be back in class with Professor Tami. I really appreciate her teaching style and safe/open classroom environment. As we start this semester, I'm eager to explore more about cognitive behavioural approaches and how they relate to our everyday experiences and will also make us better suited to help clients in the future.

Today, we had a discussion on motivational learning and watched a video that explained motivational interviewing techniques. What stood out to me during the video was that the interviewer remained non-judgemental and focused on affirming the positive aspects of the client's journey. Instead of focusing on the setbacks of the client, he reminded them of their progress and strengths, which motivated the client to continue. This technique stood out to be as being a central technique to motivational interviewing. I believe it's a great tool in helping people overcome challenges. I value this way of conversing with others because I think it's easy to get into complaining and being negative and is much more challenging to be grateful for the positive aspects of where we are and how to get to where we want to be.

I was happy to learn more about motivational interviewing because I love talking about motivation and how to inspire myself and others. These skills are useful for not only myself but my friends, family, and my future clients. I've learned that I work best when I'm motivated. Reflecting on motivation in class, I realized that sometimes I do have to actively seek out motivation for tasks that don't naturally inspire me. One way I do this by talking with others and understanding why something motivates them. Their insights often help me connect with the task in a more meaningful way. Dylan also reminded me about my passion for teaching. When I teach others and they learn or feel good about it, that motivates me to learn even more.

An interesting pattern I've noticed is that when I first take on a new hobby or task, I often feel obligated to gather all the materials I could ever possibly need to be successful and motivated. For example, I started to crocheting, I bought every hook I could find, along with multiple how-to books, yarn in various sizes and colours, and asked for crochet materials for my birthday. I dove deep into it, studied for months then made a few granny squares and a small headband, realizing the task much harder than expected. As a result, I lost motivation and stopped crocheting. This happened with many hobbies I try. Thinking about it, this goes back to my childhood and teenage years as well. I loved joining every group/extra curricular from volleyball to drama club, even band making sure I was perfect at all of them and if I wasn't then I would quit and be upset with myself for months.

This behaviour seems to mirror some thinking of all or nothing. Recognizing this pattern has helped me adjust my new approach to new tasks and hobbies, where I give myself more patience and less pressure to be "perfect." In our previous semester, we spent time learning about how powerful reframing can be. Since then, I've really made a conscious effort to incorporate it into my everyday life, and I've already seen how much it's helped shift my mindset. Instead of automatically thinking, "I'm not good at this, I should quit," when I encounter difficulty, I've learned to pause and shift how I think. It's helped me move away from my all or nothing thinking and opened me up to the idea that growth often comes from discomfort and mistakes rather than just success.

As someone diagnosed with ADHD later in life, I've come to learn a lot of my patterns surrounding motivation are related to my diagnosis. I've also realized and have really come to accept that it's okay that I don't have one serious long term passion rather my passion is learning new tasks and temporarily loving many hobbies. I look at it as a good thing now. I think it's a good thing that I am able to adapt, learn and do anything. I've began not putting as much pressure on myself to continue those in the moment passions and I am less hard on myself when I stop doing a new task or hobby. I think of it more as at least I tried and learned something new even if I don't stick to it forever, that's okay!

Overall, I'm excited to continue learning about cognitive behavioural approaches and techniques. I look forward to using them both for personal growth and to help others stay motivated in their own journeys.

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Motivational Interviewing: Evoking Commitment to Change

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20/20 ✓✓✓

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January 21, 2025

Thinking About My Self Care Plan

After class today I reviewed the self care plan that Tami told us about and made available to us on blackboard (added a copy as the cover page). She mentioned that this was previously an assignment for this class so I'm taking that as an opportunity to do the assignment and see what it's like for another journal entry but more importantly for creating some balance in my life.

I think it's a good idea to write down all of my goals and document them as if this was a bit of a logbook. First, I will set out my physical, psychological, emotional, spiritual, relationship and workplace/school goals so I can see them written and then commit to them. I do worry that 6 goals all at one time is a bit much so I will do ones that I believe are achievable and remind myself that if I don't get to all of the goals that's okay too! On another note, I think this is a great opportunity for me actually, because lately I've been wanting to drink more water so I think I'll make that one of my goals! I plan to begin carrying out the goals I choose ASAP. I will track my goals by creating another post in this section that is called "My Goals." I also think it'll be a good idea to update on this journal entry once I complete that in the next couple of days. I will also create another post in this section with "Tracking My Goals" once I commit to starting the self care plan. I think I will create another update here for that as well. Another idea I'm having is to update after 1 week, 2 weeks and then after the full month. We'll see how that goes!

Setting My Self-Care Goals

I couldn't stop thinking about this assignment last night and how I really want to begin my self care journey. Today, I took the first step towards implementing Tami's self care plan. As I mentioned in my first part of this journal entry, I'm deciding to treat this as an assignment for myself, not only to complete the work but also to practice creating balance in my life. The plan looks at six key ares: physical, psychological, emotional, spiritual, relationships and workplace/school goals. I'm excited to get into completing my goals and taking a look at them over the next few weeks. All night I thought about ideas for which goals I will commit to and believe I decided on them now (I've written them below).

At first glance, I felt a little overwhelmed by the number of goals I had set for myself (see log "My Goals") . Six goals at once seemed like a lot even when I first looked at the assignment, but I'm choosing to keep them achievable and realistic so that I don't get discouraged. For example, drinking 2 litres of water daily is something I know I can easily do, other areas like practicing mindfulness, might require more focus and discipline. I've made sure to keep the goals manageable and will allow myself the flexibility to adjust if life gets in the way.

I've already noticed a few barriers that could affect my ability to follow through as noted on the assignment outline, I've mentioned them in more detail in the next part. Some of these barriers include time constraints and mental exhaustion, but I've committed to blocking out specific times for self-care and will start small with the activities I know are easier to start. I'm also going to ask my partner to check in with me, which should help me stay accountable.

I feel really optimistic about these goals. I'm hoping that by prioritizing my self-care, I'll feel more balanced, less stressed, and more connected to myself. This process feels like it will help me reclaim control over my schedule, which I think will boost both my emotional and psychological well-being.

Today was also a great day to get started because I was able to get myself over the 2 litter mark of drinking water, met with my friend Emily for dinner and before bed I spoke with my partner and I wrote down 3 things I was grateful for! So I am off to a good start! I will update in one week!

**Update**

January 29, 2025

One Week into My Self-Care Plan

The first week has been a really interesting start. I've made progress in areas I'm proud of, but I also see where I can improve. So far, I've been able to drink my 2 litres of water everyday, and that has felt pretty easy to do. I've also been consistently writing down things I'm grateful for which has already shifted my focus towards the positive aspects of my day. I've been able to meet with friends or family a few times which is exactly what I wanted to achieve with that goal.

That said, I've struggled a bit with starting the mindfulness meditation, especially on days when I'm mentally exhausted its felt like it's never a good day. I need to work on finding the right time and space to make this habit stick. I also want to make sure I;m taking time on Sundays to be in nature which I did for the first time this past weekend and felt really rejuvenated.

I'm excited to keep going and make adjustments where needed.

**Update**

February 5, 2025

Two Weeks into My Self-Care Plan

It's been two weeks, and I'm feeling pretty positive about the direction I'm heading. My water intake has been consistent, and I've found that having my water bottle with my at all times helps me hit my goal everyday. I've been keeping up with my gratitude journaling, and I definitely feel a shift in my emotional state. Reflecting not he positives of the day no matter how small has made a huge difference in my outlook.

However, I'm still working on the mindfulness meditation. There are days where I struggle to find 30 minutes but I'm not giving up on it. I'm hoping by week three, I'll have made it more of a routine.

The other goal I've been enjoying is spending time in nature. I've made sure to keep it separate from my dog walks, which allows me to focus entirely on myself and it's been grounding. I also noticed that the week planning has helped me feel more organized, and that's been a game-changer for school-related stress.

**Update**

February 22, 2025

Final Update on My Self-Care Plan

I can hardly believe it's been a month already! Looking back, I'm really proud of the progress I've made, especially in areas like drinking water daily and connecting with friends and family. I feel more balanced and less stressed, which was the whole point of this plan. The mindfulness meditation is still a work I progress, but I've managed to hit my 4 days a week for 3 full weeks, and that's a huge win for me.

One of the biggest takeaways for me is how important it is to make time for myself, especially through activities like gratitude journaling and nature walks. These have become integral to my daily routine. These were definitely a few bumps a long the way, but I've learned to be kind to myself and adjust when life gets in the way.

As I move forward, I want to keep these habits going and challenge myself to add new ones, like incorporating exercise. This self care plan has been an empowering experience, and I feel more connected to myself because of it.

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January 27, 2025

My Reflection

Today after my classes, I reviewed the material and watched the videos in the asynchronous module on expressive therapies.

To be honest, I'm wasn't very eager to go over this module because I've never been great at art or music. Growing up, art class was one of my least favourite classes, and I never really found value in it. My mindset made it hard to start the module and be present while reading the material and listening to the videos. I will say that I am pleasantly surprised with what I've learned and do believe that it is very valuable information for me to have.

As I reflect on art and music therapy, it reminds me of the challenges of ADHD and aphantasia I face. I realize how both conditions impact my ability to engage in the creative process, especially since I've never really tried art or music therapy seriously before. I've always been okay with art and music in passing, but I've never thought of them as therapeutic tools until now. In this class, I'm beginning to see how these creative forms can help with emotional regulations and self-awareness, but I also feel the weight of my personal struggles could make these activities seem daunting.

I've always felt like my inability to focus makes it difficult to stay engaged with on task. For example, I believe if I start painting, my attention likely shifts before I finish. The same thing happens with music, where I might start a melody but lose interest or get distracted, leaving the song unfinished. It's frustrating because even if im interested in the process, my impulsivity often interferes with my ability to see things through.

On top of that, having aphantasia complicates things even further. I can't vialize images in my mind, which I've always thought was necessary for creating art or music. I'm used to needing to "see" something before I start working on it, so trying to create without that mental image feels almost disorienting. In the past, I've avoided diving deep into creative processes because of this. now, learning about art and music therapy, I realize that my lack of visual imagination might not be as big of a barrier, but it's still hard to shake the feeling that I need to "see" or "hear" the end result in my mind.

I feel like I'm facing a unique set of challenges when it comes to expressive therapies. The impulsivity of ADHD makes me jump between activities without completing them, while the absence of mental imagery from aphantasia leaves me uncertain about how to eve begin. Together, they make the idea of art and therapy feel very overwhelming.

However, as I've started exploring these therapies more this week, I've began to shift my perspective. This week's lesson on self-regulation in art therapy really stands out to me. I realize that even if I don't finish a project or don't have a clear image in my head, the process of creating can be beneficial. In the past, I may have seen starting something without a clear plan as a failure, but now I'm learning that it's okay to just begin, without worrying about perfection.

I think I would benefit from experimenting with breaking tasks into smaller steps. For example, if I try art therapy, I think it would be best to start simple rather than trying to visualize a completely finished piece. Also in music, maybe trying to focus on a single rhythm or a short musical phrase before attempting something more complex. These small steps might help me stay grounded and engaged, even when my mind starts to wander. Instead of expecting myself to complete everything perfectly, I'm really starting to appreciate the value of being present in the moment.

Although I've never fully committed to art and music therapy before, I can see how these creative actives offer more than just a finished piece. The process itself, whether through creating, reflecting or even failing, becomes a therapeutic tool. I've learned that it's not about making something "good," but about learning about myself through the experience. This realization is a bit freeing. I don't have to always finish what I start, and I don't need to visualize everything before jumping in. The act of creating is valuable in itself.

I'm excited to continue exploring the process, knowing that the tools I'm learning in class, like cognitive reframing, can help me shift my mindset when I feel discouraged. Rather than thinking "I can't do this because I can't visualize it,' I think I should change those thoughts to "I'm learning a new way to express myself and that's enough." I look forward to seeing where this journey takes me.

Even if this is something that doesn't help me, I fully understand that expressive therapies are very beneficial for others. I acknowledge that just because something doesn't work for me doesn't mean that I shouldn't learn more about it and its benefits for my future clients.

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April 3, 2025

My Final Reflection

To start this reflection I want to explain the photo attached a little bit. It might sound crazy, but this little Easter basket feels like a symbol of the things I've learned throughout this course. Although it wasn't perfect, there were a few mistakes and it took me days to complete it, it feels like it symbolizes the growth i've experienced. I remember in one of my first entries I mentioned how I gave up crocheting because I was so focused on perfection. But now, creating this imperfect basket felt like an act of embracing the process rather than chasing flawlessness. Just like the lessons I've learned in this course, it isn't about being perfect but about taking imperfect steps towards something meaningful. The basket, along with its little imperfections, now feels like a reflection of the progress I've made allowing myself to be imperfect and still showing up for what matters to me - MY VALUES!

Over the past 12 weeks, my journal entries have allowed me to explore and reflect on the different tools and concepts I've learned in our Cognitive Behavioural Therapy class. As I review my entries, I can see a clear path of growth, self-discovery and shifts in my thinking patterns. The cumulative experience has been really important for my development specifically, offering valuable insights into how I view myself, manage my emotions and navigate life's challenges.

Looking back at my entries, I notice how much I've evolved in my thinking and self awareness. My early reflections centred on the deep rooted beliefs I've held about myself and the world which were shaped by my upbringing. As the weeks progressed, I began challenging these beliefs and recognizing how they've impacted my choices, relationships and wellbeing. Concepts like core beliefs and workability have helped me become more mindful of my actions and thought processes.

The exploration of Narrative Therapy encouraged me to recognize that I am the author of my own story and that I have the power to rewrite it. This shift allowed me to view myself not as my past self but as an active participant n creating the future I want. My reflections on avoidance and workability were crucial to understanding how my tendencies to avoid discomfort or control outcomes have prevented me from fully embracing life's challenges. Recognizing this pattern has motivated me to take small, deliberate steps towards facing my fears.

The most significant lesson I've learned from these 12 weeks is the importance of mindful action. Rather than reacting impulsively out of fear, perfectionism, or avoidance, I've learned to ask myself whether my actions are truly aligned with my values and gaols. I've become more aware of how often I have tried to control or avoid uncomfortable emotions, and how that pattern has led to burnout.

I can see a lot more flexibility in my thinking. I've learned so many tools to being okay with the imperfect and that I can be my authentic vulnerable self. and it will ultimately lead me closer to others and myself. I'm happy to reflect on my learning of progress being not about perfection but just being consistent and doing things that matter to me.

My perception of myself has shifted a lot while being in this course. I like taking ownership of my story and recognizing that negative labels i've carried with me are not my truth. they were stories I inherited or created in response to my circumstances but they don't define who I am or what I am capable of.

Also I've shifted a lot from the all or nothing mindset and feel like i'm more suited to take gradual, more manageable steps. I plan to continue to use the tools I've learned to keep practicing this.

I'm happy to have challenged old beliefs, embrace discomfort and view my emotions and actions with more flexibility and compassion. I think after doing this course I can work towards becoming a better person and ultimately a better professional in my career. I look forward to keep practicing and reminding myself that its not all about being perfect.

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January 28, 2025

My Reflection

After class I sat with myself reflecting on my emotional journey. I realize how deeply my childhood experiences shaped the way I understand and express my emotions today. Growing up, my parents would often tell my siblings and I to "just get over it," and "to go cry in our room." Emotions weren't something we were encouraged to explore or express. Instead of comfort, my tears were met with phrases like, "I'll give you something to cry about." There was very little emotional validation and no one ever really acknowledged how we felt, especially when we were upset. It felt like emotions were something to suppress not something to be understood or looked into.

Because of this, I've spent much of my life in what I guess would be called emotional turmoil, crying a lot as a child without understanding why I was feeling the way I did. There was no one there to hold me or offer comfort during tough moments and that emotional neglect has made it harder for me to process my feelings. Instead of learning how to cope with my emotions, I learned to bottle them up or push them aside in order to avoid being criticized or dismissed.

As a result, I've struggled with emotional dysregulation. Growing up in an environment that didn't validate my emotional experiences left me unsure of how to manage my feelings in a healthy way. As I've become more aware of this, I've started recognizing when certain emotions arise, and I'm slowly getting better at identifying and labeling them. It's empowering to be able to say, "I'm feeling frustrated," or 'I'm feeling anxious," instead of just shutting down or lashing out.

In the past, I would find myself in a bit of a spiral when emotions became overwhelming, but through reflection and learning, I'm getting better at responding to my emotions rather than reacting impulsively. This is a big step for me in the same way that learning that it's okay to feel and that my feelings are valid even if they aren't always easy to manage are.

As I continue learning about cognitive and behavioural approaches, I realize how important it is to embrace my emotions, even the difficult ones. Recognizing and labelling my feelings has already helped me work through them more effectively. Now, I'm focusing on giving myself the space to process those emotions, instead of forcing myself to "get over it" like I was told to do as a child. This shift is slowly but surely changing the way I interact with my emotions, and I can already feel the difference in how I navigate my life.

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BHSC 1502: Cognitive and Behavioural Approaches
Creative Assignment Due Week 12, Friday April 11th – 20%

For this assignment you create a learning journal using Padlet.com. Your journal is a reflecting surface of your learning across the first 12 weeks of this course. The journal is in part a self-care practice, as it provides a place for you to reflect on your own learning as well as triggers that you may experience or notice as you move through the course content. In counselling courses, the course content can feel emotional at times because your own lived experience is always present. Your journal entries provide an opportunity for you to consider how your own lived experience informs you specific to the cognitive and behavioural strategies that are discussed each week.

Each week of this course you post 1-2 entries. A total of 20 entries are required. You can reflect on class discussions, readings, videos and power points. You get to decide what stands out for you. Be creative! You can create podcasts, create your own art and imagery, use quotes that are meaningful for you, use a metaphor, write a story, and reflect on your thoughts, feelings and emotions in this assignment. Suggestions for weekly entries are also discussed in class.

The entry level in Padlet is more than enough space for this assignment. This is the recommended program as you will not have to pay anything. Ensure that you save your entries as you go and back up your work. In week 12 you submit the link to your Padlet. Only the link is submitted. Ensure that the link works prior to submission. One way to do this is to send it to someone else first so that you can ensure that it can be opened.

Refer to the rubric for this assignment before you begin. Ask questions if you need clarification. Have Fun!

Dr. Tami Rankin
Cognitive and Behavioural Approaches: Curriculum 2025

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February 5, 2025

My Reflection

Yesterday my group facilitated an informal mindfulness activity with the class centred around mindful eating. This gave me the perfect opportunity to really dive into practicing mindfulness in a way that was engaging and meaningful. I took this as a chance to really focus on the present moment - not just in terms of eating but in the process of creating something special for the class. I wanted the experience to be impactful, so with the help of my group, we carefully selected snacks that we thought would allow people to have a variety of experiences and sensations while being mindful.

I volunteered to go out and buy a mix of fun and thoughtful items. I bought melting chocolate, pop rocks, hard jolly rancher candy and fruit. The candy choices were meant to spark sensory exploration, from the texture of the chocolate melting to the fizzy burst of the pop rocks, while the fruit offered a healthy alternative for those who might prefer it. I then took my time making little snack bags for everyone, paying attention to the details, how much of each item I put in the bags, the presentation, and even the way the colours and textures of the snacks complimented each other. I felt like an intentional meditative act.

On the morning of the presentation, I wasn't feeling myself. I woke up with a lot of anxiety and my mind was really out of it (turns out as I've realized today I am very sick and that was the start of my sickness). Despite these feelings, I tried to be mindful how I was helping to lead the activity. I wrote down notes to make sure to stay on track and so I could really incorporate what I planned to say. Our group wanted to encourage others to slow down and saver each bite, to really pay attention to the taste, texture, and sensations that come with eating. We wanted to show that eating is more than just a routine, it's an experience that we can connect to with more awareness.

I feel like I completed the entire assignment mindfully, from start to finish. It wasn't just about presenting something to the class, it was about making sure that I truly embodied the concept of mindfulness in every part of the process. Since then, I've been trying to incorporate this practice into my daily eating habits. I've noticed i'm more aware of my food choices, how I eat and the satisfaction that comes with being present in those moments. For example, I started to write down things that don't make me feel well after eating them (mostly gluten and dairy products) and have decided to continue this to make sure I'm eating things that only make me feel good. This has been a really valuable experience for me, not just for the project itself, but as a way to continue practicing mindfulness in a practical, everyday way.

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February 11, 2025

My Reflection

We covered a concept that really hit home for me in today's class: cognitive distortions and automatic thoughts. These are the ways our minds can trick us into seeing the world through a negative lens. We often think that our automatic thoughts are truth, but as I reflected not he session, I realized how many of these thoughts are actually distorted and not based on reality.

One of the biggest distortions I've noticed in myself is all or nothing thinking. I tend to see situations as either a total success or a complete failure, with no in-between. For example, if I don't meet every expectation I set for myself with ease, I feel like I've failed. I'll think, "If I'm not total success, I'm a failure," even if I've accomplished a lot in the process. This mindset really makes it hard to appreciate small victories because I'm so focused on perfection.

Another distortion I deal with is catastrophizing. I often predict the worst-case scenario for myself without even considering more realistic outcomes. When something goes wrong, I immediately think, "This is going to be a disaster," or "My whole day is ruined," when in reality, it's not as bad as I imagine. I get so wrapped up in worst-case thinking that it can cause me unnecessary stress and I forget that I can handle things even if they don't go perfectly.

I also struggle with disqualifying the positive. Even if I do something well, like finishing a big part of a project or I receive positive feedback, I tend to brush it off by thinking, "It doesn't mean I'm good at it, I just got lucky this time." I invalidate my accomplishments because I don't allow myself to accept that I did something well.

Emotional reasoning is another issue for me. I sometimes feel so strongly about something that I automatically believe my feelings must be true. For example, even if I know I've done a good job at work, if I feel insecure or like I didn't perform perfectly, I'll think it wasn't good enough or could be better. I notice that I let my emotions dictate my reality rather than seeing the situation from a balanced perspective.

Reflecting on these cognitive distortions has made me realize how much I allow these automatic thoughts to shape my feelings and cations. It's hard to change these patterns because they're so ingrained din my way of thinking, but I'm trying to be more aware of when I fall into these traps. I want to challenge these thoughts and replace them with more balanced perspectives. Instead of seeing things in black and white terms, I'm learning to acknowledge the grey area and remind myself that most situations are much more complex than I give them credit for.

I'm also trying to practice being more patient with myself. It's easy to fall into the habit of expecting perfection and getting frustrated when things don't go according to plan. But by being more mindful of my thought patterns, I hope to stop letting distorted thinking control my emotions and reactions. It's a process, but I'm committed to making progress.

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Slide 13 of Mindfulness Approaches PowerPoint

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February 4, 2025

My Reflection

In class today, we went over a slide titled "YOU ARE NOT YOUR THOUGHTS," and it really stuck out to me. It discussed how individuals who practice mindfulness learnt hat the content of their mind isn't the problem, it's the attachment to or judgement of those thoughts that can cause distress. The idea that just because we have a thought or emotion doesn't mean it has to be evaluated, acted upon, or believed really stood out to me. I'be been reflecting on this more as I try to be more present in my life and not so caught up in my constant stream of thoughts.

Lately, I've been trying to practice letting thoughts come into my mind without immediately reacting to them. When a thought arises, instead of judging it, I've been acknowledging it and then allowing it to pass. I've found it helpful to pause and ask myself, "Why am I having this thought?" or "Is this thought serving me right now?" This approach is teaching me to separate myself from the constant mental chatter, and instead of being swept up by it, I'm learning to observe it from a distance. If I don't have to act on the thoughts in the moment, I'll remind myself to reflect on it later when I have more space to process it.

This practice has definitely been challenging, especially when it comes to my emotions. I'm an emotional person, and it's hard for me not to react immediately, especially in moments of stress or when i'm triggered. But I've realized that I don't have to immediately act on every feeling I have. I want to be more patient with myself and others, and not allow my immediate thoughts or emotions guide my actions. I want to give myself the space to respond thoughtfully, rather than react impulsively.

I think this is where the mindfulness really comes into play for me. It's about creating that space between a thought and an action, and understanding that not everything thought needs to define me or control my responses. I still struggle with this, but I'm committed to working on it. The more I practice, the more I realize that I don't have to let every thought or emotion drive my interactions. I'm learning to be more intentional in the moment and respond, rather than just react, and i'm finding it to be incredibly freeing.

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Slide 22 of Emotional Regulation with EI PowerPoint

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January 28, 2025

My Reflection

Although I have never known the exact words "Zone of Tolerance," I've definitely thought a lot about mine. When I take a moment and reflect on my emotional journey, I think a lot about how my undiagnosed ADHD influenced my zone of tolerance throughout my life. Growing up, I never really understood my emotional boundaries. My mind would constantly race, and I often felt overwhelmed. I was constantly overstimulated and it has become something I've just learned to live with, but it still impacts my emotional reactions today.

My ADHD often pushes me to the "too much" (hyperarousal) zone. Whether it's a crowded room or loud noises my threshold for managing these sensory inputs is constantly shifting. I can be perfectly fine one moment, and the next, I find myself completely overloaded and unable not function. It's as if I have limited capacity to handle everything and when I notice I've hit my limit, my emotional regulation goes out the window.

The smallest change in my environment can send me spiralling, and I have to be hyper aware of my limits. For example, if I have a plan for the day and something makes it impossible to happen I tend to be upset and have to remind myself that I don't have to be upset all day.

Growing up, I didn't understand why I'd react so strongly to things that others seem to handle with ease. It was as though I was constantly running into walls of frustration and confusion because my emotional reaction didn't seem to match the situation. As a result, I often felt ashamed of my emotional outbursts and thought I was somehow broken.

But as I've learned more about ADHD, I'm starting to realize that my emotional responses aren't failures, they're part of my experience. My brain processes things differently, and this sometimes leads to emotional dysregulation and puts me in the red zone. What I've come to understand is that this threshold isn't fixed. It can fluctuate depending on how much I've managed stress, how much rest I've had, and how much I've been able to tune into my body and mind.

I'm working on finding ways to make sure i'm in the green zone, to make room for my emotions without feeling completely overwhelmed. For example, recognizing the early signs of overstimulation like when my heart starts racing or my thoughts begin to scatter helps me pause before I reach a "breaking point." I'm learning that it's okay to step back, take a break, and give myself the space I need to recalibrate.

It's also been helpful to accept that my zone of tolerance might be smaller than others, and that's okay. I doesn't make me less capable, it just means that I need to be kinder to myself. I've started using tools like deep breathing to ground myself when I feel my limits being tested, and it's making a difference. Instead of pushing through until I snap, I'm trying to create a buffer between my emotions and my reactions.

I'm slowly learning to embrace my limits and work within them, rather than pushing myself to the brink. The journey isn't easy, but every time I recognize my zone of tolerance and adjust accordingly, I feel a little more in control. It's a new way of interacting with the world around me, and it's something I will continue developing. Just like with emotions, it's okay to have boundaries and to honour them.

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January 22, 2024

Part A: My Goals:

Physical: I will drink at least 2 litres of water every day for the next 4 weeks to improve my hydration and overall physical health and track it in my logbook.

S: Drink 2 litres of water each day.

M: Track in my planner water intake (also on here).

A: 2 liters is a reasonable and realistic daily target for hydration for me.

R: Staying hydrated improves energy, skin health, and mental clarity and helps to manage stress.

T: I will compete this goal over the next 4 weeks.

Psychological: I will practice mindfulness meditation for 30 minutes 4 days per week over a 3 week period and track it on my logbook.

S: Practice mindfulness for 30 minutes, 4 days a week.

M: Use mindfulness assignment practice log to track daily practice (also on here).

A: 30 minutes is a manageable amount of time.

R: Mindfulness has been shown to reduce stress and improve psychological well-being.

T: I'll complete this goal over a 3 week period.

Emotional: I will practice gratitude by writing down 3 things I'm grateful for every evening before bed for the next 3 weeks to improve my emotional well-being and reduce stress.

S: Write 3 things I'm grateful for every evening.

M: Use my planner to record daily gratitude entries (also on here).

A: Writing 3 things is manageable and doesn't require much time.

R: Gratitude practice helps shift focus to positive aspects of my life and reduces negative emotions which will increase overall happiness.

T: I will complete this goal for 3 weeks.

Spiritual: I will spend 20 minutes in nature every Sunday for the next 4 weeks to nurture my spiritual well-being (without my dog so I can focus on myself) and log it in my logbook.

S: Spend 20 minutes in nature every Sunday.

M: Track the time spent in nature each week in my planner (also on here).

A: 20 minutes on Sundays is manageable.

R: Taking time for nature can help calm my mind and create inner peace.

T: I will follow this for the next 4 weeks.

Relationships: I will call or meet up with a friend or family member at least once a week for the next month to strengthen my relationships and log meetings in my log book.

S: Call or meet with a friend/family member once a week

M: Keep track of how many times I connect with someone each week in my planner (also on here).

A: One weekly connection is realistic for my schedule.

R: Maintaining close relationships is important for emotional well-being and support.

T: I will track this over the next month.

Workplace/School: I will set aside 1 hour every Sunday evening to plan and organize my upcoming week in my planner for the next 4 weeks to reduce school related stress.

S: Spend 1 hour each Sunday planning the week ahead.

M: Track whether I spend the full hour each Sunday organizing (on here).

A: One hour on Sunday is a realistic amount of time for planning.

R: Planning ahead reduces stress and ensures I stay organized.

T: I'll complete this goal over the next 4 weeks.

Overall Balance: I will review and adjust my self-care plan every two weeks to ensure it's supporting my physical, emotional, and mental well-being over the next 4 weeks.

S: Review and adjust my plan every two weeks.

M: Reflect on my progress every two weeks and adjust where necessary.

A: Setting aside time every two weeks is doable and allows for necessary adjustments.

R: Maintaining overall balance will help prevent burnout and improve my well being.

T: I will complete this over the next 4 weeks.

Part B: Answers to the questions:

1. Is there anything that might get in the way of you following through with your self-care plan?

1. Lack of time due to other commitments.

2. Feeling mentally or physically exhausted and not having the energy to engage in the self-care activities.

3. Procrastination or difficulty prioritizing self-care.

4. Being overwhelmed with the amount of responsibilities.

2. What can you do to remove these barriers?

1. I will block of specific times in my calendar for self-care activities to ensure they are treated as a priority.

2. I'll start with the small activities and gradually build the rest into routine. If I feel overwhelmed, I will adjust my self-care plan.

3. I can ask my partner to check in with me about my self-care goals providing me with encouragement and support while also helping with accountability.

4. If I miss a session or activity, I won't be hard on myself. I will adjust and continue the following day/ week, focusing on consistency rather than perfection.

3. How do you think you will feel if you carry out your plan?

1. I think I will be really happy and proud of myself. By prioritizing my self-care, I believe I will feel less stressed and more capable of managing my responsibilities. I also think that it will improve my emotional well-being and help me maintain a sense of control over my life. I also think it'll make me feel more connected to myself and others, which will contribute to positivity to my overall happiness and productivity.

The reason I've chosen these goals:

1. Physical - My doctor and health app have mentioned I should be drinking more water everyday. It's really important to me to take care of my health and this is one good way to do that.

2. Psychological - I used to do guided mediations outside on my walks when I lived by myself and found that it was really helpful to relax and be more focused. I also need to complete the mindfulness meditation assignment and what a better way to do that then make that a goal here as well.

3. Emotional - I at times find myself complaining to my partner before bed about a lot of situations and think that it could be valuable to reframe my thoughts. I thought it would be a good idea to actively identify and challenge my evening thought pattern and replace them with more a positive and realistic perspective. I thought what a better way to do this then to instead think about what I am grateful for in these situations rather than focus on the negative.

4. Spiritual - Before having my dog I used to walk on my own and focused on my breathing, nature and was just really present with myself. Since getting my dog, I am always focused on going for walks with him to make sure that he is getting the exercise he needs. During these walks, I am not focused on my breathing, my surroundings, my energy or anything about myself but am rather fully focused on making sure my dog isn't eating anything, is walking properly, isn't getting his paws stuck on the leash etc. I thought this would be a good way for me to get back my me in nature time.

5. Relationship - This one came from the Genogram assignment in family dynamics. I realized through that assignment that I could be much more close with people if I just called or met them in person more often. I'm committing to organizing and planning calls, meet ups etc., in the upcoming weeks so I can really see the change in my relationships. I limited myself making this one only once a week but I hope to exceed this and have a variety of friends and family that I can create a schedule and maintain.

6. Workplace/school - I want to spend 1 hour every Sunday planning my week ahead because I purchased a new planner this year and really want to get the full use out of it. I also wanted to do this because I think its easier to manage the week if I already know what to expect and by giving myself the time to do this I think it will reduce stress around school and my life in general.

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Week 1 - Wed, January 22 - Wed, January 29 2025

Day 1 - Wednesday, January 22

1. Physical: Did I drink 2 litres of water today? Yes! (1/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Friends, education & pets. (1/21)

4. Relationships: Did I call or meet up with a friend/family member today? Yes, my friend Emily and I had dinner together. (1/4)

Day 2 - Thursday, January 23

1. Physical: Did I drink 2 litres of water today? Yes! (2/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Having a home, my health & love (2/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 3 - Friday, January 24

1. Physical: Did I drink 2 litres of water today? Yes! (3/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Family, weekends & myself. (3/21)

4. Relationships: Did I call or meet up with a friend/family member today? Yes, I called my grandma. (1/4)

Day 4 - Saturday, January 25

1. Physical: Did I drink 2 litres of water today? Yes! (4/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Quality time, relaxing and leisure. (4/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 5 - Sunday, January 26 (1st Sunday)

1. Physical: Did I drink 2 litres of water today? Yes! (5/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Church, exploring and fresh starts. (5/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

5. Spiritual: Did I go for a 20 minute walk in nature? Yes! (1/4)

6. Workplace/School: Did I plan next week? Yes! (1/4)

Day 6 - Monday, January 27

1. Physical: Did I drink 2 litres of water today? Yes! (6/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! My animals, my partner and home cooked meals. (6/21)

4. Relationships: Did I call or meet up with a friend/family member today? Yes! My sister came to sleepover. (2/4)

Day 7 - Tuesday, January 28

1. Physical: Did I drink 2 litres of water today? Yes! (7/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! A good book, a good nights sleep, fresh air (7/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 8 - Wednesday, January 29

1. Physical: Did I drink 2 litres of water today? Yes! (8/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Cold water, music and good hair days (8/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 9 - Thursday, January 30

1. Physical: Did I drink 2 litres of water today? Yes! (9/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Cat videos, inside jokes, unconditional love (9/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 10 - Friday, January 31

1. Physical: Did I drink 2 litres of water today? Yes! (10/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Cake, breakfast, decorating my house (10/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 11 - Saturday, February 1

1. Physical: Did I drink 2 litres of water today? Yes! (11/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Sit down dinners, wearing a comfy sweater, making a new recipe (11/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 12 - Sunday, February 2 (2nd Sunday)

1. Physical: Did I drink 2 litres of water today? Yes! (12/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Nice walks, comfortable shoes, naps (12/21)

4. Relationships: Did I call or meet up with a friend/family member today? Yes. I called my grandma (2/4)

5. Spiritual: Did I go for a 20 minute walk in nature? Yes! (2/4)

6. Workplace/School: Did I plan next week? Yes! (2/4)

Day 13 - Monday, February 3

1. Physical: Did I drink 2 litres of water today? Yes! 13/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! (13/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 14 - Tuesday, February 4

1. Physical: Did I drink 2 litres of water today? Yes! (14/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (1/12)

3. Emotional: Did I write down 3 things I am grateful for today? (14/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 15 - Wednesday, February 5

1. Physical: Did I drink 2 litres of water today? Yes! (15/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (2/12)

3. Emotional: Did I write down 3 things I am grateful for today? (15/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 16 - Thursday, February 6

1. Physical: Did I drink 2 litres of water today? Yes! (16/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (3/12)

3. Emotional: Did I write down 3 things I am grateful for today? (16/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 17 - Friday, February 7

1. Physical: Did I drink 2 litres of water today? Yes! (17/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (4/12)

3. Emotional: Did I write down 3 things I am grateful for today? (17/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 18 - Saturday , February 8

1. Physical: Did I drink 2 litres of water today? Yes! (18/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? (18/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 19 - Sunday, February 9 (3rd Sunday)

1. Physical: Did I drink 2 litres of water today? Yes! (19/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Emotional: Did I write down 3 things I am grateful for today? Yes! Nice walks, comfortable shoes, naps (19/21)

4. Relationships: Did I call or meet up with a friend/family member today? Yes. I called my grandma (2/4)

5. Spiritual: Did I go for a 20 minute walk in nature? Yes! (3/4)

6. Workplace/School: Did I plan next week? Yes! (3/4)

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Day 20 - Monday, February 10

1. Physical: Did I drink 2 litres of water today? Yes! (20/28)

2. Psychological: Did I practice mindfulness meditation today? Yes (5/12)

3. Emotional: Did I write down 3 things I am grateful for today? Yes! (20/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 21 - Tuesday, February 11

1. Physical: Did I drink 2 litres of water today? Yes! (21/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (6/12)

3. Emotional: Did I write down 3 things I am grateful for today? (21/21)

4. Relationships: Did I call or meet up with a friend/family member today? No.

Day 22 - Wednesday, February 12

1. Physical: Did I drink 2 litres of water today? Yes! (22/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (7/12)

3. Relationships: Did I call or meet up with a friend/family member today? No.

Day 23 - Thursday, February 13

1. Physical: Did I drink 2 litres of water today? Yes! (23/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (8/12)

3. Relationships: Did I call or meet up with a friend/family member today? Yes! My sister game over for valentines (3/4)

Day 24 - Friday, February 14

1. Physical: Did I drink 2 litres of water today? Yes! (24/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Relationships: Did I call or meet up with a friend/family member today? No.

Day 25 - Saturday , February 15

1. Physical: Did I drink 2 litres of water today? Yes! (25/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Relationships: Did I call or meet up with a friend/family member today? No.

Day 26 - Sunday, February 16 (4th Sunday)

1. Physical: Did I drink 2 litres of water today? Yes! (26/28)

2. Psychological: Did I practice mindfulness meditation today? No.

3. Relationships: Did I call or meet up with a friend/family member today? No.

4. Spiritual: Did I go for a 20 minute walk in nature? Yes! (4/4)

5. Workplace/School: Did I plan next week? Yes! (4/4)

Day 27 - Monday, February 17

1. Physical: Did I drink 2 litres of water today? Yes! (27/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (9/12)

3. Relationships: Did I call or meet up with a friend/family member today? Yes! FaceTimed my mom, brother, and two sisters for family day (4/4)

Day 28 - Tuesday, February 18

1. Physical: Did I drink 2 litres of water today? Yes! (28/28)

2. Psychological: Did I practice mindfulness meditation today? Yes! (10/12)

Day 29 - Wednesday, February 19

1. Psychological: Did I practice mindfulness meditation today? Yes! (11/12)

Day 30 - Thursday, February 20

1. Psychological: Did I practice mindfulness meditation today? Yes! (12/12)

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February 22, 2025

My Reflection

(I moved this journal entry to be beside my self care plan, goals, and tracking logs to make it uninterrupted)

I've made it to the end of my self care journey and spent a few days reflecting on what it meant to me to have done it. I can honestly say that I'm so proud of myself for sticking with this non assignment, assignment. It's been a month of making intentional choices to take care of my body, mind and soul, and I've learned so much along the way. I thought it would be helpful to take a moment to reflect on how things have gone, what I've learned, and how I feel now compared to when I first started.

Looking back to my original goals, I'm happy to say that I've managed to complete all of them, even though it hasn't been easy. Drinking 2 litres of water everyday has become second nature. I'm glad I set that as a goal because it has had such a positive impact on how I feel physically, I've noticed I hav more energy, my skin looks better, and I just feel more healthy. Keeping track of my water intake in my planner made it so much easier to stay accountable, and seeing the progress each day really helped me stay motivated. I'm excited to visit my doctor and let her know I accomplished this goal.

The gratitude practice has been a game changer for my emotional well-being and for my relationship with my partner as well. I'm shocked at how powerful writing down three things I'm grateful for every with before bed has been. It's really helped me shift my perspective and focus on the positives in my life. There were nights when I found myself focusing on everything that went wrong, but when I stopped to write down my gratitude, I couldn't hep but smile and feel more at peace. My partner has also shown an appreciation to this practice. In the past I spent the nights complaining about my day and not really reflecting on anything positive and now thinking about what im grateful for has shifted our conversations before bed and helped us go to bed on a happier note. It's been a simple, yet transformative habit, and I plan to keep it going.

Connecting with friends and family once a week was a goal that felt important and honestly it made a big difference in how I felt emotionally. I had some great calls and hangouts, and I definitely noticed that I felt more connected and less isolated. My sister and Is relationship has gotten even stronger than I thought it could have by just devoting time face to face to each other. There were times when it felt hard to fit into my schedule, but having that one regular touchpoint every week has really been helpful. I'm looking forward to keeping this up and maybe even adding more connection where I can.

As for my mindfulness meditation, it's clear that progress didn't happen right away. I am proud to say that I did accomplish this goal but it was the biggest challenge for me. It took me longer than expected to get started, but I ultimately completely the goal of practicing mindfulness 4 days a week for 3 weeks. It wasn't easy every practice, but the fact that I was able to stick with it for that long really says something about my commitment. I can see that it was less about perfection and more about consistency. The goal was a stretch, but I stayed with it, and I feel like that's what counts. Even though I'm still working on making it a more automatic part of my routine, I feel proud of the progress I've made. I've experienced significant improvements in focus, stress management and physical relaxation. I feel less frustrated and more present in my life. I've really shifted from being in the "Doing" mode to the "Being" mode.

Spending time in nature was another goal I'm really happy I got back into from this assignment. Even though I was only committing to 20 minutes every Sunday, it felt like such a meaningful way to reconnect with myself. I actually more often than not spent more than 20 minutes outside. I was able to focus on my breathing, clear my mind, and just enjoy the nature around me. It's amazing what stepping outside for even just a little while and do for your mental and emotional well-being. I'm going to continue to make this a weekly priority.

As for my school goal, planning my week ahead every Sunday was very impactful. It gave me so much peace of mind knowing that I had already mapped out everything I needed to do for the upcoming week. It helped me feel more organized, which in turn reduced my stress. Some Sundays, I was really tired and didn't want to do it, but I always felt so much better after I did.

The biggest thing I've learned throughout this process is the importance of flexibility and self-compassion. There were times when I really wanted to miss a mediation session or not go for my walks and it took a lot for me to drink the water I needed to but it didn't derail me. Instead of beating myself up, I adjusted and kept moving forward. It was about consistency, not perfection, and I feel like I've made real progress in finding that balance.

Looking back, I feel so much more balanced and grounded than I did a month ago. I feel like I have control over my schedule, my well-being and my emotional state. I'm proud of the goals I've achieved. Most importantly, I've learned how essential it is to prioritize my own well-being. I'm excited to keep building on the foundations I've set during this month. I'll continue with my water intake, gratitude practice, nature walks, and staying connected with loved ones. The mindfulness goal is still a work in progress but I was thinking to incorporate it in my outdoor walk sometimes. This experience has been such a reminder of how powerful small, consistent efforts can be in creating big change. I often struggle with starting something but when I actually see it through I feel so determined to do more.

I'm proud of myself and happy to have taken the opportunity to complete this self care plan.

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Picture from Slide 6 of Cognitive Behavioural Therapy Part 2 PowerPoint

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February 11, 2025

My Reflection

As I reflect on core beliefs, I realize how much my upbringing and experiences have shaped the way I view myself and the world around me. Core beliefs are important because they guide our thoughts, our behaviours and our emotional responses often even without us realizing it. I learned a lot about my beliefs from the genogram assignment and the "Core Beliefs" slide in class and how they can either support or hinder us in life.

Growing up, my family instilled certain values that became my core beliefs, even though I didn't realize at the time. One of the most significant beliefs that shaped me was the emphasis on hard work and responsibility. My parents taught me that success is achieved through effort and perseverance, even if it means sacrificing emotional or mental well-being. While this belief helped me develop a strong work ethic, I've come to see how it also led to burnout and a lack of balance in my life. I used to think that if I wasn't working hard all the time, I was failing and this belief often made me ignore my own needs for rest and self-care.

Another core belief that shaped me was the idea of family loyalty. My family valued unconditional support for one another, no matter the circumstances. While this was important, it also created unhealthy expectations that we should tolerate toxic behaviour for the sake of unity. I internalized this belief and often found myself sacrificing my own well-being to maintain peace in relationships, even when it was unhealthy. It's something I'm working on now. I set boundaries and recognize that loyalty shouldn't come at the cost of my emotional health.

Looking back at my family's experiences and struggles, I see how these shaped my view of the world. Growing up in an environment filled with instability created a sense of uncertainty and fear. These events planted the belief that the world is often unsafe, and I've carried that fear with me into adulthood. I also developed a core belief that emotional stability and safety are crucial, which is why I prioritize these values in my own life today.

As I've grown, I've come to recognize that many of these core beliefs are rigid and no longer serve me. They were learned in childhood, during stressful periods and were reinforced over time, but they are not necessarily true even if they feel true. I now see that I have the power to change these beliefs, to challenge them and to create healthier more balanced beliefs that align with who I am today.

Through mindfulness and self-reflection, I've been working on letting go of these old beliefs that no longer support me. I want to cultivate a more positive, flexible mindset that allows for growth, emotional health, and a healthier relationship with myself and others. It's a slow process, but I'm learning to recognize when these thoughts arise and question them. I want to reshape the way I view myself and the world, one belief at a time.

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Values Rating Exercise from Behavioural Activation Worksheet

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March 11, 2025

My Reflection

I loved completing this sheet so much that I wrote out 3 pages of the person I want to be based off of my values and the people I want in my life based off their values.

For example I wrote:

I want to be someone who shows up for others.

I want to be someone who listens with empathy and understanding

I want to be someone who is reliable

I want to be someone who creates a safe space for others to be themselves

I want to be someone who prioritizes my health

I want to be someone who is vulnerable and shares my experiences without fear of judgement

And:

I want to be around people who uplift and encourage me to be my best self

I want to be around people who listen without judgement

I want to be around people who make time for genuine connection and meaningful conversations

I want to be around people who like to celebrate others successes

I want to be around people who value kindness, authenticity and mutual respect.

I love reflecting on the values that are most important to me. I love reminding myself of how much they influence my day to day choices and my overall sense of fulfillment. This exercise has highlighted areas where I am doing well as well as areas where I can make more intentional efforts to align my actions with my values.

I really understand why we practice behavioural activation. I think it is a very helpful tool for breaking down broader values into actionable steps. It's a reminder that aligning my actions with my values doesn't need to be overwhelming, it can be just as simple as making a small consistent effort everyday. I am looking forward to seeing how I can use this values rating chart to implement new actions across all the different areas of my life.

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March 18, 2025

My Reflection

I really enjoyed learning about the concept of workability in Acceptance and Commitment Therapy. I realize how much it resonates with the way I've been thinking about life and change. It's really all about asking myself whether my actions, thoughts and feelings are helping me move toward what really matters int he long run, or if I'm stuck in patterns that aren't working for me anymore.

I've spent a lot of time in my life trying to avoid discomfort and control outcomes, especially in my work and personal life. For a long time, I thought that being busy, meeting every expectation, and keeping things under control would lead to success and happiness but honestly this approach left me drained, burned out and feeling like my life was just constantly happening to me rather than me actually doing life. I realized that while I could push through and get things done, it wasn;t always helping me live the life I wanted and that aligned with my values.

The idea of workability has helped me step back and ask: Is this working for me? Is the way I'm responding to challenges actually helping me move forward towards the things I care about, or am I just reacting out of fear or maybe old habits? I've learned that it's not about avoiding discomfort or striving for perfection. Instead, it's about being willing to face that discomfort and choose actions that bring me closer to what I truly value, even when it feels difficult or uncertain.

In my relationships, for example, I've realized that trying to be perfect or always in control isn't serving me. its left me feeing overwhelmed and disconnected. Workability has taught me that it's okay to make mistakes, to feel uncomfortable and to take imperfect steps as long as those steps align with my values and goals. I don't have to be flawless, I Just need to keep taking actions that are moving me toward the life I want to build.

As I reflect on this, I also see that its not just about making decisions in the moment, but about asking myself whether my choices are leading me toward the bigger picture which are the things that really matter to me in life. It's helped me focus less not trying to eliminate discomfort and more on what's truly workable in the long term. Even when things are really hard, I've learned to trust that facing discomfort in a way that's aligned with my values can lead to more fulfillment than trying to avoid it altogether.

For me, workability is about being open to change and adjusting when something isn't working. It's about taking the small steps that move me closer to my values, even if they're imperfect, instead of getting stuck in patterns that just don't serve me anymore. It's a process, but i'm learning that it's really not about perfection, it's about finding what works and being flexible enough to make those shifts when I need to.

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March 18, 2025

My Reflection

Another concept I really liked about ACT is the idea of avoidance. I've come to realize how much avoidance has played a role in my life, especially when it comes to difficult feelings, uncomfortable situations or uncertainty. I've always thought that avoiding pain or anything that made me feel vulnerable was the best way to protect myself. But lately, especially since joining this program, I've been seeing how avoiding things has actually kept me from fully engaging in life and moving towards the things I really care about.

It's weird to think about how much energy I've spent trying to avoid discomfort. Whether it's pushing away difficult emotions, distracting myself with being busy or avoiding situations that might trigger anxiety or stress, I've realized that avoidance has often been a way to protect myself from facing things that felt too hard. The more I think about it, the more I see that avoiding things doesn't actually make them go away. It just prolongs the discomfort and keeps me stuck in a bit of a cycle.

An example that really stands out to me is the way I interacted with my dad before his passing. I can see now that I avoided his calls and I didnt always visit him when I went to Timmins. The reason I didn't was because I was avoiding the feelings that came up whenever I did engage with him. There was so much fear and vulnerability tied to those moments, especially intense emotions that were so hard to face. I didn't want to confront how much I cared about him, how scared I was about losing him or the deep sadness that would follow those visits. Instead of facing those tough emotions, I would disconnect or push things off.

Looking back, I see how much I was avoiding the pain of those feelings, but it also kept me from having the connection and closure I really needed. The temporary relief of avoidance didn't outweigh the longterm regret and stance I felt afterward. In hindsight, I wish I had shown up more even in the face of discomfort because that's what I really needed to feel closer to him and to myself. I now realize that I would take the emotions and pain over how I feel now just to have a bit more time spent with him.

ACT has helped me see that it's not about eliminating discomfort altogether. It's about learning to accept it and still take actions towards what really matters. I've realized that avoiding things doesn't lead to the peace or freedom that I want. It actually just keeps me from living a more meaningful life, aligned with the values I hold. Whether it's avoiding tough emotions, uncertain situations or fear of failure, the avoidance has been keeping me from growing and showing up in the ways that I really want to.

I'm learning to face it. Im not trying to say that I have to dive into everything all at once or force myself in situations that feel too overwhelming but it does mean that being willing to sit with the discomfort, acknowledge it and choose actions that bring me closer to my values is the way Im trying to go.

Something I've been doing is being vulnerable and opening up and sharing my feelings regardless of my feelings of rejection or conflict. I think having honest connections and sharing who I really am is very important to me even if im uncomfortable.

I see that avoidance is a way of trying to control my experience of life but it actually hasn't made things better for me. It actually often made things more difficult. I know now that it's okay to be uncomfortable and still take steps towards my values and goals.

ACT has shown me that it's possible to make choices that are in line with what really matters to me and that I value showing up in my life even when it's hard.

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April 1, 2025

My Reflection

In Vivo Exposure is about gradually and safely confronting the things that cause anxiety in real life, instead of avoiding them. Unfortunately for me, my personality is all in or avoid so I've had my fair share of trying to implement this throughout my life. There's rarely an in between for me. Either I'm diving headfirst into something, trying to do it all and feeling overwhelmed, or i'm completely avoiding it because the anxiety feels too much to handle. This "all or nothing" approach has made it difficult to practice In Vivo Exposure int he way that it's meant to be done: in small, manageable steps. Instead, I've often found myself jumping into the deep end or running away from the situation altogether.

This is especially true when it comes to managing my ADHD symptoms. I've spent a lot of time trying to get through tasks, whether it's work, social situations, or personal responsibilities by either overcompensating and doing everything at once or avoiding it until it became unmanageable. When I push myself too hard, I burn out and when I avoid things the anxiety just builds up, creating a cycle that's really difficult to break.

For example, when I've had to do something that causes me anxiety, like giving a presentation or dealing with a big project, I'll either prepare obsessively, getting overwhelmed by the pressure to get everything perfect, or I'll avoid it entirely, hoping the anxiety will go away on its own. Neither approach is sustainable, and I've learned that when I dive in without addressing the anxiety, it only worsens the next time. The avoidance does't help either, because it builds up this sense of dread that becomes harder to overcome.

Learning about In Vivo Exposure has made me realize that I can still confront my fears, but it doesn't have to be all at once. It's about taking small, manageable steps instead of going all in or completing avoiding the situation. I've started doing this for school, instead of trying to do everything perfectly at once, I've started breaking things down into smaller chunks like making an outline instead of writing the entire paper in one go. Another example is whenever I get an assignment, ill always create the document right away and add my title page so that task one is complete and I just have to spend time doing my outline and then doing the assignment and editing it. This makes the anxiety feel more manageable and allows me to build confidence as I go.

This approach feels more doable because i'm learning to handle things step by step rather than getting overwhelmed by the entire picture. it's about recognizing the I don't have to do everything perfectly or avoid it entirely to feel in control. The gradual exposure to discomfort, even when it's hard teaches me that I can face things and build tolerance to the anxiety.

I plan to use In Vivo Exposure for many things in my life and am happy to have learned it because I think once I'm able to actively practice it, I'll be better at helping others be able to do it someday as well.

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Slide 35 of Dialectic Behaviour Therapy (DBT) PowerPoint

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March 25, 2025

My Reflection

I was really sad to have missed this class because I really love DBT. Interestingly, I've always been someone who's recognized dialectical thoughts, even before I knew there was a term for it. I've always tried to explain to the people in my life that it's possible to hold two opposing ideas at the same time. For example, I would tell my friends it's okay that they want to be healthier and want to be skinner but at the same time want to enjoy sweets. Both of those desires are valid and true. It's not about choosing one or the other, its about acknowledging both and figuring out how to make decisions that are aligned with what you truly want in the long run.

I've also seen this dialectical thinking in relationships, especially with my siblings. We've often had different perspectives on the same situation but I've realized that both perspectives can be true. I never wanted to argue that just because one person sees something one way doesn't mean that the other persons experience is wrong. This understanding has helped me approach conflicts with more empathy and less judgement. The idea that two opposing truths can exist simultaneously is something that resonates deeply with me, and DBT has really helped me apply it more intentionally in my life.

One example of dialectical thinking that stands out to me is my relationship with my parents. I've always been the one "walking the middle path." Growing up, both of my parents struggled with substance use, and it created a lot of anger and frustration in our household. There were times when I felt really hurt by their choices, and it was difficult to accept their behaviour. But at the same time, I also knew it was okay to love them, to feel compassion or their situation and the life they had lived. This dialectic tension, where I felt both anger and love was something I often found hard to navigate. My siblings and I argued a lot about it. They were often angry with our parents, which made sense given the pain their actions caused but for me, I held onto hope. I just wanted to have good days with everyone, to have moments of connection and peace, despite everything going on. It wasn't always easy to find that balance, and it often led to tension in our family, but I realized that both feelings of anger and compassion could coexist. I didn't have to choose one over the other, and that acceptance of both emotions has helped me in understanding how to handle other difficult situations in my life

I can recognize that I spent a lot of my life trying to either suppress or avoid my emotions. I would push them down or dismiss them, thinking that if I just ignored them, they would eventually disappear. But DBT has helped me see that this doesn't work. Emotions are part of being human, and trying to escape them only leads to more frustration and confusion. Instead of running from my feelings, I have to work with them and acknowledge them so I can understand them and find ways to respond that are more aligned with what I value.

I'm glad to be learning skills that help me control my emotional life, not avoiding or shutting down feelings but learning how to navigate them in a way that's both compassionate and effective. I really want to accept things and respond in a way that's consistent with my values. I don't want to be afraid of feeling things deeply because I know I always have and I can handle it and move forward when things are difficult.

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April 1, 2025

My Reflection

Narrative therapy has made me think a lot about how I've shaped the stories in my life. The idea that we are all the authors of our own narratives, rather than being defined by them really resonates with me. For so long, I've felt like my story was being written for me based on my past experiences or the labels I've carried, whether from my upbringing, my struggles or the way others have seen me. But Narrative Therapy reminds me that I have the power to rewrite those stories and view my life from a different angle.

One of the most powerful ideas in Narrative Therapy to me is the concept of externalizing problems. Instead of seeing myself as a problem, thinking things like "I'm too much" or "I'm too sensitive" I can now see that these are things outside of myself. Those are the stories other people have of me that aren't my story. This has helped me a lot because I know that I have the ability to choose.

I've also started thinking about how I can change the way I tell my story. As a child I really felt like a victim of my circumstances and that I was just an observer in my own life. Now, I'm learning to be an active participant and to acknowledge the strength it's taken me to get to where I am, and to focus on what I want the next chapters of my story to look like. It's not about ignoring the difficulties I've faced but about shifting the focus from being overwhelmed by them to being empowered by the lessons I've learned.

One of the things I appreciate about Narrative Therapy is how it encourages people to explore multiple perspectives. The same events can be viewed in so many ways and by viewing my experiences from different angles, I can uncover new meanings and possibilities. It's helped me see myself with more compassion and acknowledge that the ways i'e grown, even if it didn't feel like growth in the moment.

I talked a little bit in my last entry "Two Things Can Be True" about how people can have different realities of the same experience and I really understand that. Honestly I think it takes a lot of pressure off of me to know that just because someone has one perspective doesn't mean that it has to be mine and doesn't mean that it has to be true.

I like exploring this. Narrative Therapy has helped me see that i'm not just a product of my past. I'm the author and I have the power to decide how I want to shape my story moving forward. It's a great reminder for me that I can always start a new chapter that aligns with my values, strengths and goals.

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March 25, 2025

My Reflection

Learning more about DBT has given me a lot of new tools to help manage my emotions and reactions. One concept from DBT that I appreciate is radical acceptance. At first, I wasn't too sure what to make of it. The idea that I need to fully accept things as they are, even if they are painful or comfortable felt like a hard pill to swallow. But as I've thought more about it, I've realized how much it helps in moments when life feels out of my control.

Radical acceptance doesn't mean that i'm happy with the situation or that i'm giving up, it's about accepting reality for what it is. I've spent a lot of time avoiding pain or discomfort in my life. Whether it's from things that happen din the past or situations i'm dealing wth now. I realize that when I fight things that I can't change it only makes the pain worse.

I understand that sometimes things are just the way they are. People are the way they are. Situations are the way they are. I'm now learning skills to make peace with that even if I don't like it. I can be sad, frustrated, and even angry without having to change those feelings right away, I can just be with them.

I like the idea of turning the mind. In moments of stress, when I want to resist or reject reality, I have to remind myself that acceptance is a choice and I have to consciously choose to go down the acceptance path even when its hard.

For example, I don't approve of everything that happened to me as a child as a result of my parents choices. But I can accept who they are the choices they made, while also recognizing how that has shaped me.

Another technique I like is self-soothing with the five senses. I've realized that in moments of intense emotion, it's important to find ways to calm myself down. I plan to use my senses moving forward to help me reconnect with myself. I want to remember that I don't have to change what's happening but I do need to take a step back and find ways to help myself in the moment.

DBT has given me a lot of new perspectives on managing my emotions. It's easy to feel like i'm either going all in or avoiding things but the skills i'm learning like radical acceptance and self soothing are helping me find that middle ground even more.

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Slide 2: VIDEO: HOW TO BE A GOOD LISTENER - Be Mindful

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Video: https://www.youtube.com/watch?v=-BdbiZcNBXg

January 21, 2025

Todays reflection:

Today I woke up really excited for class. I genuinely enjoy my Cognitive Behavioural Approaches class - it's one of my favourites! I made sure to get up early, so I could leave ahead of the usual traffic and avoid being late. This way, I wouldn't start my day stressed. I also parked really close to the C building where the class is, so I didn't have to stand out in the cold for too long, especially since it was really cold today. These small things helped me stay present and mindful, which is so important to be as I go into class.

In class today, we watched a video about how to be a good listener, and it really made me reflect on listening in a deeper way. I've always known that listening is important, but this video really helped me see how much of an impact it has on communication. It made me think about what it means to be a good listener and also what it feels like when someone listens to me the way I need them to. It reminded me of the OARS video I watched after class last week, where the interviewer explained how communication often gets lost in translation.

As I reflect on this, I realize that over the years, I've learned that listening is so much more important than talking. When I was younger, I wasn't always heard in the way I wanted to be which made me crave being listened to. In realizing this, I started to notice that I wasn't always listening to others as much as I could have been. Now, I try to be a better listener by not just hearing the words, but also understanding the deeper meaning behind them. I think I'm pretty good at empathizing with people and giving them space to share without judgement. I also try not to label people based on one or a few interactions because I know how complex we all are. I believe everyone deserves to be heard without their words being automatically filtered through judgement.

This idea of communication getting "lost in translation" really stood out to me. In the OARS video, Ken talks about how often the speaker doesn't express exactly what they mean, either because they don't have the right words or their emotions complicate their message. On the other side, the listener may interpret what's said through their own lens or assumptions, rather than hearing it as it was intended. This made me realize that even though I think I'm good at understanding the deeper meaning behind someone's words, I might be assuming I understand correctly without fully verifying it. I think the only way to really know if I'm interpreting something the right way is to reflect back what I've heard and ask for confirmation. Otherwise, I might just be assuming and even with good intentions that doesn't always lead to proper communication.

This idea also ties into something I've noticed in school. I've realized that a lot of students, including myself are hesitant to participate in class discussions because of being afraid of being judged. I know that I often worry that others won't truly hear what I mean but will focus on how I say it or on surface-level things that I share. Sometimes I hold back from speaking up because I fear that people will misinterpret my words or judge me for not expressing myself perfectly. This fear of being misunderstood creates a lot of anxiety for me and makes it hard to fully engage. I've had friends share with me that they fee the same way, and it's unfortunate because I think we miss out on perspectives that could really enrich the conversations.

It's kind of funny because when I think about it, I feel much more comfortable when I'm listening to others but the pressure of speaking up still feels intimidating. I think classrooms unintentionally contribute to this fear when they're not completely safe spaces for people to express themselves (not actually sure if they ever can be). I do appreciate how Tami tries her best to create a space where we feel comfortable speaking up. I remember in our first class, she allowed us to express some of these concerns, which helped others understand and avoid making classmates feel judged. Unfortunately, not everyone gets that when they quickly judge or criticize others, it can discourage people from participating and sharing their thoughts. It's something I think we all should be more mindful of.

Reflecting on all of this, I realize that many communication breakdowns happen because of this disconnect, where what we mean doesn't come across as intended, or we're so focused on our own fears of being misunderstood that we don't fully engage. Whether in class, in conversations with friends, or in family interactions, creating a space where people feel heard, understood and not judged is essential for good communication. It helps the conversation flow more smoothly and encourages people to participate more openly. For me, this is something I'm actively working on. I want to listen more deeply, letting go of judgement and making sure I'm really hearing what others are saying even if it doesn't come out "perfectly." Of course, I can't forget my new skill of reflecting back what I'm hearing to make sure I'm interpreting it correctly!