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As I submit my learning journal, I feel grateful for this journey. Writing these reflections has helped me deepen my understanding of cognitive and behavioral strategies, and I’ve gained valuable insights about myself. This experience has reinforced my desire to continue growing in the field of counseling.

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I applied a cognitive-behavioral strategy to a real-life situation this week. Instead of reacting impulsively, I paused, identified my thoughts, and chose a more constructive response. It felt like a small victory.

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"You can’t go back and change the beginning, but you can start where you are and change the ending." This quote reminded me that growth is always possible.

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I started a gratitude journal this week and noticed a shift in my mindset. Ending my day with three things I’m grateful for helped me focus on the positive, even on difficult days.

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Practicing active listening this week was eye-opening. It made me realize how often I listen to respond rather than to understand. I want to be more intentional about truly hearing others.

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Looking back at my previous journal entries, I see growth. I’ve become more aware of my thought patterns and emotions. This journal is becoming a meaningful self-care practice.

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Discussing vulnerability in class was uncomfortable yet freeing. I realized that allowing myself to be vulnerable doesn’t mean weakness—it means courage.

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I tried using positive reinforcement in a conversation with a friend struggling with motivation. It was amazing to see how a small affirmation encouraged them. It reminded me that small changes in communication can have a big impact.

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I created a simple drawing to express how I was feeling this week—overwhelmed yet hopeful. The act of creating art felt therapeutic, reinforcing what we learned about expressive arts in therapy.

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A Personal Story – Overcoming Self-Doubt

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A Personal Story – Overcoming Self-Doubt

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I recalled a time when I almost gave up on a goal due to self-doubt. Learning about self-efficacy this week reminded me that past challenges have only made me stronger. I need to trust my ability to overcome obstacles.

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A class discussion on cultural perspectives in therapy made me think about my own background. Culture shapes how we perceive mental health, and I recognize the importance of considering these factors when working with clients

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This week, I reflected on how hard I can be on myself. The concept of self-compassion resonated deeply with me. If I can offer kindness to others, why is it so difficult to extend that same kindness to myself?

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Managing Anxiety Through Behavioral Strategies

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Managing Anxiety Through Behavioral Strategies

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I experimented with deep breathing techniques after learning about behavioral strategies to manage anxiety. I noticed a significant difference in how I felt after just five minutes. It’s incredible how small shifts in behavior can impact emotions.

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I see my personal growth as a river, constantly flowing and changing. Some weeks, the water is calm, and I feel in control; other times, the currents are strong, and I struggle to stay afloat. But no matter what, the river keeps moving forward

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This week’s reading on cognitive restructuring made me rethink how I approach challenges. I practiced reframing a recent disappointment, choosing to see it as an opportunity rather than a failure. This shift in perspective was empowering.

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Learning about boundaries in counseling reminded me of my own struggles with setting personal limits. I reflected on past situations where I’ve allowed others to overstep my boundaries, and I see how this awareness can help me grow both personally and professionally

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I practiced a guided mindfulness meditation for the first time after our class discussion on self-care. It felt uncomfortable at first, but by the end, I noticed a sense of calm I don’t usually experience. I want to make mindfulness a daily habit.

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Watching the lecture on emotional triggers made me realize how deeply past experiences shape my reactions. A particular discussion about childhood experiences triggered memories I hadn’t revisited in years. I plan to journal more about these emotions and explore their origin

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This week’s discussion on cognitive distortions hit home. I noticed how often I engage in all-or-nothing thinking, especially in stressful situations. Reframing negative thoughts is something I want to practice more intentionally.

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Starting this learning journal feels like opening a new chapter in my self-awareness. The idea that my own lived experiences will shape my understanding of cognitive and behavioral strategies excites and intimidates me. I’m curious to see how my personal reflections will evolve over the next 12 weeks.