All about me by Glendi Flores https://padlet.com/glendiflores5/7bbrgr7mevexh7w1 Stay awhile and learn about myself with me :) en-us 2023-01-16 01:18:46 UTC 2025-12-18 15:23:19 UTC hello@padlet.com https://padlet.net/icons/png/1f4d9.png Week 1: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2456868930 Week one for everyone I feel like it's pretty difficult, everyone is trying to get used to their new classes or just scared and worried about what the semester will bring to them. I know for myself I get a little anxious because I always think about the worst, thinking that the class might be too much and I won't be able to get through it. 

Now Tami has asked us to start journaling, talking about what we thought about during the class adding things that we might now have said throughout the class or thought about after class. When she first told us about this, I'm not going to lie I did think it was a little silly but I am a firm believer that you have to try something before you go judge it, so here I am writing my first journal entry :) 

The first thing I loved that Tami did right at the beginning of the slide show was to let us know that we are in a judge-free zone, that this class is not only to teach us about CBT and self-care but it's also a place where we can feel safe to talk about what's on our mind, of course as long as it appropriate enough for the topic. ]]> 2023-01-25 22:35:20 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2456868930 Week 1 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2456872849 This is now officially my second journal entry, and although this is only my second time writing a journal I do like the fact that I have space where I can just type out my ideas and thoughts. 

I wanted to talk a little more about The Therapeutic Alliance definition. I do think it's great that this exists because a lot of people when they hear the word therapy they just think of someone who needs help getting through their feelings but there is so much more to it, I did do my own research on it and found the four key elements of Therapeutic Alliance on the link above. 

It states that the four key elements are patient working capacity, patient commitment, therapist understanding and involvement, patient–therapist agreement on goals, and strategies.]]> 2023-01-25 22:41:25 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2456872849 Week 2: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2456886059 This week we talked about Cognitive Behavioural Therapy. Something I have never heard about, to be honest, and didn't really know what it meant even if I had to take a guess. 

After going over the Cognitive Distortions/Automatic Thoughts (which I didn't even know there were so many different ones) I reside with Overgeneralization. I have always come to the worst conclusion which is never ever close to the current situation. For example, every time my mother and I get into a disagreement I always have this reoccurring thought about her kicking me out of the house and never wanting to speak to me again, which I know my mom would rather be mad at me for days than her actually kicking me out. 

When I do have these thoughts they just progressively get worse as I keep thinking about them, which never fails to make me cry. I do notice that when I am able to break down the conversation after I realize that I am doing this myself and no one else. ]]> 2023-01-25 23:05:52 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2456886059 Week 2 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2514607152 The second part of CBT talks about core beliefs, which after today I did not really know what core beliefs really is.

Core beliefs were something I never really thought of or thought to be a part of CBT or just psychology in general.  Due to me not knowing what exactly core beliefs are I did some searching on Google and found this website about examples of core beliefs

"Sound Familiar? 9 Core Beliefs That Can Control Your Life" https://www.harleytherapy.co.uk/counselling/examples-of-core-beliefs.htm

It gave me a list of core beliefs that I didn't even know were actually considered core beliefs:

1.  There is something wrong with me
2. I am unlovable
3. If I love someone, they will leave me
4. The world is a dangerous place
5. I am not good enough
6. I'm different/ an outsider
7. You have to be happy to be liked
8. Everything is my fault
9. I'm special 

Understanding these are important I believe because it can and will help us grow to be better human beings.]]> 2023-03-13 15:17:04 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2514607152 Week 3: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2517851827 Today in class we talked about Self Regulation and Emotional Regulation. 

One of the first questions that were asked was "How are you feeling right now ?"
To be honest this morning I was not really "in the mood", to elaborate I am feeling down, I am feeling tired, and I am feeling exhausted. Yes, I understand it's only three weeks into the second semester but this is what I am feeling. 

Unfortunately, this semester I am feeling very unmotivated, I also understand that it is only my first year but I am at that point where I am questioning whether or not this is the program for me. I did panic because my end goal is to become a Crime Analyst and I thought this was the wrong program but after a little research I was able to find that I am able to become a Crime Analyst with this degree/program.

I believe the reason i panicked about this program is because I am afraid of losing. To further explain is that I am afraid of not gaining the learning experience I am hoping to get and look forward to get, or I won't get a job after graduating. I did talk to my wonderful boyfriend about it and he helped me feel better about myself and just keep pushing through. ]]> 2023-03-15 14:19:45 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2517851827 Week 1 (Part 3): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2519830477 Just before week 2, Tami assigned us to do a Self-Care plan. 

The gist of it was to create SMART goals for ourselves and do a check-in halfway through the semester. I believe I have created and set SMART goals for myself, goals that I believe I can achieve but we will see in Week 6-8. ]]> 2023-03-16 18:14:11 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2519830477 glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2526137486 2023-03-21 22:20:09 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2526137486 Week 3 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2526160786 After the lesson this week, I learned that when it comes to Emotional Regulation it's not just about "regulating emotions" but more so understanding what we are exactly feeling and "becoming more aware".

Before today I didn't know I was "regulating my emotions" I just thought I was good at talking about how I was feeling at the time.  My boyfriend does sometimes comment how I can pinpoint how I am feeling about something, but don't let that fool you I do still have issues trying to let people know I'm feeling, I like to "brew" as my boyfriend would say. 

When something upsets me I still have a hard time letting the person know and so I just sit there thinking the worst. ]]> 2023-03-21 22:53:45 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2526160786 Week 4: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2526163133 This week we talked about motivational interviewing, it was a very interesting topic. 

My definition of Motivational Interviewing is when you make the client feel validated, disciplined, and productive and it may also give both parties some sort of serotonin boost. 

When it comes to motivational interviewing, we need to understand the client very well and understand that they are there to let their feelings out to a stranger they just met or trying to trust us. So being able to build up that relationship by providing feedback to them, helping them believe in their goals, and making it realistic and timely for them as well. 

Personally, I have been the go-to person for everyone when they need to talk to someone. I have always believed that you want to tell someone what they NEED to hear and not what they WANT to hear. Of course, I won't be rude or sarcastic to them, they came to me because they trust me and trust what I'm going to say to them. I want my friends to know that I will always be there for them but I don't want them to think that I will "sugarcoat" things for them, and always make sure that they know they're taking a great first step by talking about what they feel because not most people know how to do so. ]]> 2023-03-21 22:56:23 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2526163133 Week 4 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2530927761 I did some more research on Motivational Interviewing and found some principles:

1. Express Empathy
    - This is when the client accepts, it's not an agreement
2. Develop Discrepancy
    - Making the client aware of their consequences 
3. Avoid Argument
    - Making sure that we are not arguing
    -  Making sure we need to understand our words don't shape the client's  attitude but their own. 
4. Roll with Resistance
    -  Asking for clarification 
5. Support Self-Efficacy
    - Making sure we help the client believe that any change to their life is possible                        and a good thing. 
6. Assessing Confidence 
    - Making sure we ask scaling questions

Also engaging, focusing, evoking and planning. ]]> 2023-03-24 21:29:55 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2530927761 Week 5: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2532201364 This week talked about Problem Solving Therapy in class.  

Just like I said in my last entry, my friends always come to me when they're having issues in their daily lives. And in this week's lesson, talks about "Take Your Time". I always tell my friends to make sure they take their time to heal, and part of healing is taking your time to find the root cause of how they're feeling at the time. 

I always try to have them list the pros and cons of the situation, and let them listen to themselves by clarifying. By making them repeat it, they are able to hear their list of pros and cons without having to overthink it, I believe if they think their pros and cons they might start thinking that other things should be part of this list when it's not part of the situation

]]> 2023-03-27 01:02:58 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2532201364 Week 5 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2533181723 With problem-solving therapy, I have learned a lot about myself. I know I'm someone that always tries to find a solution for others that whether that is the hard way or not, but when it comes to me trying to solve my problems I have a very hard time. 

I don't like to talk about my feelings to others because I'm scared that when I "dump" my feelings to someone they will feel pressured and feel like they aren't ready to take on this "load" of emotions and that is the last thing I want to do to someone. So, I have always been like this my entire life. 

Now that I am in a healthy and committed relationship, it takes me a bit to open up about those feelings to my boyfriend. Now I will say that I have opened up quite a bit to him compared to when we first started dating, the first few months I would avoid anything that would include feelings but as the months went by I can somewhat talk about my feelings and I believe that's growth on my part.

Don't get me wrong I still have issues with trying to bring up a topic about my feelings because I always end up tearing up and crying but I know with my boyfriend's support and trust I will be able to talk to him about my feelings without feeling guilty or feel like he will run away. ]]> 2023-03-27 14:15:31 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2533181723 Week 6: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2535718546 Today in class we talked about Exposure therapy along with different types of disorders;
 - Panic Disorder
 
 - Social Anxiety Disorder
 
 - Obsessive-Compulsive Disorder
 
 - Post Traumatic Stress Disorder

- Generalized Anxiety Disorder. 

Understanding exposure therapy is something that I thought would be A LOT more different. In my mind I thought it was more so torture, to be honest, I thought they would just lock up this person with what they are trying to help with and have this person "just get over' their fear or vulnerability.  But clearly, it is definitely not that. 

The video I have attached has helped me better understand what exposure therapy is. It was very informative and educational.
]]> 2023-03-28 23:03:49 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2535718546 Week 6 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2535798399 I took the time this week to find different methods of exposure therapy, this is what i found and learned;

1. In vivo exposure
    -  It involves facing your fear in real life. For example, someone with arachnophobia may interact with a spider.

2. Imaginal exposure
    -  A thing or situation is imagined vividly. For example, a person who’s afraid of birds might be asked to picture being on a beach filled with seagulls.

3. Virtual reality exposure.
    - Virtual reality technology may be used in situations when it’s difficult to experience the cause of fear in reality. For example, somebody with a fear of flying may use a flight

4. Interoceptive exposure.
   - This type of exposure triggers a physical sensation to show that it’s harmless, even if it’s feared. For example, somebody who’s afraid of lightheadedness because they think it means they’re having a stroke may be instructed to stand up quickly.

I definitely found number 3 the most interesting because you would never think using virtual reality technology would actually be very helpful with exposure therapy but the more I think about it makes sense, I also think it can be risky just due to having some sort of goggles and seeing things that might trigger that feeling the clients and potentially can be harmful. Especially if they cannot take off the goggles

But of course, with any of these types of exposure therapy can trigger those same emotions.



]]> 2023-03-29 00:30:56 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2535798399 Week 7: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2537496595 Today in class we spoke about behavioural activation and goal setting, which was very interesting to me. 

- Behavioural activation (BA) is based on behaviourism. This is an area of psychology focused on how a person's environment influences their actions and, as a result, their mental health.
- Most research on behavioural activation has focused its effects on depression. This is because individuals suffering from depression frequently lose interest in things they formerly enjoyed or no longer find pleasure in their hobbies.
- The core principle of BA is positive reinforcement. The term "reinforcement" refers to an increase in the frequency of a behaviour as a result of its consequences. Positive reinforcement and negative reinforcement are the two types of reinforcement. (Slide #2, Rankin, 2023) 

What stood out to me is the activity monitoring sheet. I think this is because I have always enjoyed writing down what my day will look like, it makes me feel productive and accomplished when I am able to write down everything that has been done or will be done in the day. 

I believe that this motivates that individual to stay on task and makes one feel motivated, it lifts the mood and keeps someone feels busy especially when one is trying to feel like they have done "something" in their day.


]]> 2023-03-30 00:42:00 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2537496595 Week 7 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2537522733 Tami this week has assigned a Behavioural Activation for us. 
I won't lie did make me feel like I have no social life, it's really only school, work, sleep and repeat. 

One side of me I'm like "it's ok, this is for my future" but the other side of me I'm like "I need to know how to manage my work/school life better to make sure and ensure that I am disconnecting from what stresses in me in life"

But going to school for over 10 years+, I believe it's just wanting to get over the schooling part of my school that keeps me motivated which is why I don't really have a social life. ]]> 2023-03-30 01:02:28 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2537522733 Week 9: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542755541 This week in class we spoke about Mindfulness and Relaxation, which may be the best week of the semester.

I think this is because we're in the final weeks of the semester and everyone needs a break... but of course not to long 😉.

- High levels ofn emotion reduce acitivty of our higher cortex meaning the more emotional we are the less logically and rationally we think. We stop thinking clearly, and we stop seeing alternative viewpoints.
- Relaxation is the antidote to this
- Relaxation can be done in "the moment" through breathing techniques, and other techniques, and it can be done at times set aside to aid general overall relaxation
- Relaxation can be done to help clients think clearer within a session
- Relaxation can be done to help with mental rehearsal (Dan Jones, 2017)

The mindfulness comes into play when you set your mind set when you let go all of your worries. Yes, this is easier said and done but this can be achieved and it is NOT impossible. ]]> 2023-04-03 21:05:04 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542755541 Week 9 (Part 2): glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542763565 We also spoke about informal and formal mindfulness practice.

Formal practice is when more structured, somewhere you do it with a time and an actual place. " It focuses attention on a specific experience, such  as mindfulness of the breath" (Rankin, Slide 4, 2023)

Informal practice is pretty much about anything. No actual structure more so of just "letting go". "This is where the principles of mindfulness are applied to everyday experiences in an accepting, open  and non-judgmental way" (Rankin, Slide 4, 2023)

Today in class, we did our informal mindfulness practice with the everyone else.  My group created a paper where everyone can write their gratitude's and if they felt comfortable, they can share them with those around them. 

Before they got into that we did some breathing exercises so everyone can just feel more relaxed and then we started with the gratitude's with some calming music playing in the background. ]]> 2023-04-03 21:15:56 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542763565 Week 10: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542772908 Today in class we spoke about Acceptance and Commitment Therapy. 

Something that stood out to me was the The ACT Acronym:

A = Accept your thoughts and feelings and be present
C = Choose a valued direction
T = Take Action

I believe one of the hardest thing for a client will be accepting how they feel and what they are thinking. They want to be in this bubble that protects them from accepting that, it's all about "making room for painful feelings, sensations, urges, and emotions" but of course it is easier said then done but once this step is done you are able to make the next step. 

The next step will be choosing a direction that is best suited for them and it's ok for them to ask for help, have some guidance for this. 

The final step is to take action, making sure that all these the step the client did was worth it. ]]> 2023-04-03 21:30:22 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542772908 Week 11: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542779680 Today in class we spoke about Dialectical Behaviour Therapy (DBT).

I have never heard of DBT before today which was very interesting to learn about.

I love the examples that were provided to us about what Dialectic means 
  • You feel anxious. On one hand you want safety and on the other, you want freedom.
    •  What I got from this was that the person just wants a safety blanket and be able to breathe again but they cannot because they feel anxious
  • You want to watch your weight, but you also want to eat half that chocolate cake
    • What I got from this was that the person wants to change their lifestyle but also don't know how to control those overpower feelings they get that makes them feel guilty. 
  • You want your boyfriend/girlfriend to move out right now, but another part of you desperately wants him/her to stay
    • What I got from this was that this person feels trapped from their partner and want them to be part of their life without having to ask them to leave.

]]> 2023-04-03 21:41:52 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2542779680 Wrap Up: glendiflores5 https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2544932358 This semester has been a journey. The first couple of weeks were the roughest out of the year. I wanted to drop out, feeling super unmotivated. 

As for my self-care plan, I have tried to keep up with but I will be honest it was a little hard to keep up with some weeks, just because sometimes I could only really focus on my school work and on my weekends I was at work all day. 

When I did do some part of the self-care plan it felt great, I was able to let go of my worries. 

Overall the semester is finally coming to an end and I think everyone is ready for this well deserved break. ]]> 2023-04-05 12:20:32 UTC https://padlet.com/glendiflores5/7bbrgr7mevexh7w1/wish/2544932358