My Cognitive & Behavioural Journal by

Journal Entry #1: Motivational Interviewing - First Thoughts

carissapalferro — 2025-04-04 23:38:34 UTC

This week we watched a video by Kenneth Kinter about motivational interviewing (MI). What I have learned so far about motivational interviewing is that it is about working together and letting people choose their path and choose what is best for them and is not about telling them exactly what to do.

When I used to think of support, I always thought about it as giving my own advice or my opinions but now I see that just being there for someone and being a sounding board for them rather than always putting in my objection is a lot more helpful. I am now learning that people just need someone to believe in them and ask them the right questions because everybody is already capable and has the strength to change.

Looking back on the PowerPoint from my professor Tami the notes tell me not to call clients “difficult” or “resistant”. In my own personal experience, I've been labeled that before and it hurts. It made me shut down and not want to express what I was feeling and I'm sure a lot of other people feel the same way. This will now be a constant reminder to me that everyone needs to be treated with care and not judgement.

What I've taken away from this week and this lesson on motivational interviewing is that motivational interviewing is about empathy, trust, and giving the client back their power. This is the lesson I will use in the future and maybe even with myself.

Rankin, T. (2025). Course Overview and Motivational interviewing [PowerPoint slides]. Humber College.
Motivational Interviewing. (2024, April 4). Motivational interviewing: Part 2 – OARS [Video]. YouTube. https://www.youtube.com/watch?v=ExrxFiXZnFA

Journal Entry #2 - Reflecting on Motivational Interviewing

carissapalferro — 2025-04-05 00:16:50 UTC

There was a lot to learn in week #1 about motivational interviewing and I find myself still reflecting on the lesson. I find myself looking at motivational interviewing in a different light and trying to make comparisons. It is almost like to me motivational interviewing feels like holding a small lantern while standing beside someone in front of a mirror.

The mirror is just reflecting how they see themselves and their choices, fears, and hopes. The lantern is what we bring along not to control them but to help them realize what is already there. Sometimes when they look into the mirror it may seem foggy, scratched, or even broken, but with the light from the lantern and some support they can find their way. I am not there to fix them; I am just there to stand beside them and help them along this journey.

I wrote this line to help me remember:

“We do not light the path- they do. We just help them find the match.”

This helps me remember to feel more confident and recognize that I don't need the answers all the time, I just need to be kind and understanding.

Rankin, T. (2025). Course Overview and Motivational interviewing [PowerPoint slides]. Humber College.

Journal Entry #3 - Learning to Deeply Listen

carissapalferro — 2025-04-05 00:50:01 UTC

This week we continued learning more about motivational interviewing and really focused on what it meant to be a good listener. Going into this lesson I thought I already knew how to listen but after watching the video and summarizing the slides I realize listening is not just about hearing the words but about understanding them.

The “PACE” idea really stood out to me - partnership, acceptance, compassion, and evocation. I learned how important safe and open spaces are for clients and it's up to me to create that. I think about the times of my life when I felt rushed or judged and how that made me shut down and not want to express how I'm really feeling. I don't want anyone to feel that way especially in my own care.

I liked learning about O.A.R.S (open-ended questions, affirmations, reflective listening, summarizing). These are the tools that will help me guide conversations without it seeming like I'm pushing people. This tool made me realize how it could potentially help someone open up and talk about their struggles and maybe even talk about wanting change.

The quote from Henry Ford in the slides also made me think:

“Coming together is a beginning; keeping together is progress; Working together is success.”

This will just be a reminder to me that building trust is the first step. A helper isn't about fixing someone but instead being with them as they work through things on their own terms.

Rankin, T. (2025). Motivational interviewing OARS [PowerPoint slides]. Humber College.

Journal Entry #4: Learning Art Therapy

carissapalferro — 2025-04-08 13:26:46 UTC

This week’s lesson was about art therapy and how it can help people better understand their feelings. I thought it was quite strange to think that drawing or painting could help with stress but after the lesson and multiple videos I was proved wrong. The YouTube videos we watched in class said it can help lower cortisol (stress) and that was very interesting to learn.

After a few of these videos, I coloured a picture myself. It really was just bright colourful scribbles because I am not an artist, but I felt so relaxed. It reminded me that words are not always needed to express myself. This made me super proud because I was trying things outside my comfort zone, and I enjoyed it. I’m grateful to have learned that small creative things can make me feel so in control in my life.

Rankin, T. (2025). Expressive Therapies [PowerPoint slides]. Humber College.
The School of Psychology, Yorkville University. (2021, March 18). A psychotherapeutic approach [Video]. YouTube. https://www.youtube.com/watch?v=o2UVJ-ng9MA
Malchiodi, C. (2024). Trauma informed expressive arts therapy with Cathy Malchiodi PhD [Video]. YouTube. https://www.youtube.com/watch?v=xFRXlo9m7Qw

Journal #5: Group Art Therapy

carissapalferro — 2025-04-08 13:36:33 UTC

This week I learned that art therapy is not just a solo activity, but it can also be done in groups. That really stood out to me. Sometimes I find it extremely hard to talk about feeling but sharing art makes that a lot easier for me. Some of the YouTube videos said that group art can help people connect and feel less alone and I really believe that because I’ve experienced it firsthand.

I remember when I took art as my elective in high school, I really enjoyed it. I realize now that the art class was more than an elective it was because it was helping me express my feelings without me even realizing. That is what group art therapy can do. It can help people feel seen and heard without the need to say a lot.

Rankin, T. (2025). Expressive Therapies [PowerPoint slides]. Humber College.
The School of Psychology, Yorkville University. (2021, March 18). A psychotherapeutic approach [Video]. YouTube. https://www.youtube.com/watch?v=o2UVJ-ng9MA
Malchiodi, C. (2024). Trauma informed expressive arts therapy with Cathy Malchiodi PhD [Video]. YouTube. https://www.youtube.com/watch?v=xFRXlo9m7Qw

Journal Entry #6: Primary vs. Secondary Emotions

carissapalferro — 2025-04-08 13:54:44 UTC

Today I learned the difference between primary and secondary emotions. Primary emotions are our natural reactions to situations like sadness and fear. Secondary emotions come after that are shaped by our thoughts like guilt or shame. I learned that responding only to the secondary emotions the real emotions we are feeling do not get understood.

Now I understand that naming my emotions can help me calm down faster. I will write down words like sad, angry, etc. and this will help me evaluate what emotions I am feeling faster. I will use this to help me be more honest with myself and others.

Rankin, T. (2025). Self Regulation, Emotion Regulation, and Mindfulness [PowerPoint slides]. Humber College.

Journal Entry #7: Quote of the Day

carissapalferro — 2025-04-08 13:59:26 UTC

Today I found a quote that resonates with emotional regulation and understanding my feelings:

"Feelings are much like waves, we can’t stop them from coming but we can choose which ones to surf." – Jonatan Mårtensson

This is my quote of the day and I love it!

Journal Entry #8: Deep Breathing and Mindfulness

carissapalferro — 2025-04-10 02:56:56 UTC

This week we learned about how stress can affect our thinking and emotions. We learned a breathing technique that consisted of inhaling for 4 seconds, holding for four seconds, and exhaling for 8 seconds. This technique helps me feel grounded and I was surprised on how fast it worked. This is such a simple technique that I can do when I start to feel stressed out and I can do it just about anywhere. The slow breathing helped slow down my thoughts, keep me grounded, and help me think more clearly without panicking.

Rankin, T. (2025). Informal Mindfulness Facilitations, Formal Mindfulness Practice and Mindfulness Theory [PowerPoint slides]. Humber College.

Journal Entry #9: Visualization and Relaxation

carissapalferro — 2025-04-10 03:05:10 UTC

After this week’s lesson I took what I learned and I applied it to myself. I tried the visualization technique, and I imagined a peaceful place. I pictured myself on a beach, with the sound of waves crashing on the shore, and bird squawking above me. I could feel my body becoming more relaxed, and my heart rate slowing down. It was crazy how real this experience felt. I know now that just thinking about a calm place or situation can physically make me feel better. The visualization technique is something I do on the regular when my mind won't stop racing.

Rankin, T. (2025). Informal Mindfulness Facilitations, Formal Mindfulness Practice and Mindfulness Theory [PowerPoint slides]. Humber College.

Journal Entry #10: Thinking Styles

carissapalferro — 2025-04-11 04:12:33 UTC

The lesson today focused on unhelpful thinking styles in CBT. After the lesson and reviewing the slides, I found my thinking styles similar to the unhelpful thinking styles we just learned about. The two main concepts that were the most eye opening to me was the all or nothing thinking and mental filter. After learning about these concepts, I realized my thinking styles are always extreme. I either think I'm doing amazing or that I'm completely failing.

It is also easy for me to focus on what I am doing wrong and forget all that I am doing right. For example, if I receive a 90% on an assignment, the 10% that I got wrong will eat me alive. That's the concept of the mental filter. Understanding this concept made me realize how unfair I can be to myself. This has made me realize I need to start looking at the full picture and not just the negatives and I'm still doing a great job without being perfect.

Rankin, T. (2025). Informal Mindfulness Facilitations, CBT, and Introduction to the Role Play Assignment [PowerPoint slides]. Humber College.

Journal Entry #11: Feelings Aren't Always Facts

carissapalferro — 2025-04-11 04:29:11 UTC

Today I learned about emotional reasoning. The definition of emotional reasoning Is thinking something is true because you feel it and I tend to do this a lot. If I start to feel anxious, I automatically think I did something wrong but just because I feel that way doesn't mean it's actually true. I catch myself thinking things like “I’m not good enough” when I'm having a hard day. Sometimes I blame myself for things that aren't even my fault. For example, if someone’s in a bad mood I assume I caused it. Helpful thinking styles really mess with my confidence, but it was super help all the learned that there actually common and can be changed. I now know that I don't always have to believe every thought or feeling I have.

Rankin, T. (2025). Informal Mindfulness Facilitations, CBT, and Introduction to the Role Play Assignment [PowerPoint slides]. Humber College.

Journal Entry #12: Behavioral Activation (BA)

carissapalferro — 2025-04-11 04:43:52 UTC

Today we learned about behavioral activation and how those who suffer with depression are encouraged to do more things that bring positive feelings even when they don't feel like it. This was eye opening for me because sometimes when I'm feeling overwhelmed, I just stop doing the things I enjoy such as swimming, reading, and painting. But overtime that just makes me feel worse.

BA Taught me that doing these small actions can help better my mode overtime. It is actually the opposite of the vicious cycle of depression where when you avoid things it can actually make stuff a lot worse. I learned that I could break that cycle by choosing 1 positive thing to do each day even if I don't feel like it. We also talked about how everyone's positive or happy activities are different, so we just need to figure out what those positive activities are to us. This inspired me to start thinking more about what brings me joy in life.

Rankin, T. (2025). Behavioral Activation and Exposure Therapy [PowerPoint slides]. Humber College.

Journal Entry #13: Setting Goals that Matter

carissapalferro — 2025-04-11 04:47:11 UTC

Something I took away from this week’s lesson would be setting goals as part of behavioral activation. When I used to think about goal setting, I thought they had to be big or impactful but now I realize that small daily goals can also have a huge impact on how I am feeling. I want to create goals that connect to things I care about such as my values and wellbeing. I want to start setting small goals such as cooking or cleaning my room daily because I'm doing something good for myself as well as a little bit challenging. That is the whole point of this though because small wins can help break the cycle of depression. I am going to start doing things that feel important to me.

Rankin, T. (2025). Behavioural Activation and Exposure Therapy [PowerPoint slides]. Humber College.

Journal Entry #14: Quote of the Day

carissapalferro — 2025-04-11 04:56:43 UTC

I found this quote that perfectly fits with behavioral activation and goal setting:

"Small steps in the right direction can turn out to be the biggest steps of your life."
— Naeem Callaway

It is so simple but so motivating!

Journal Entry #15: Don't Avoid Feelings

carissapalferro — 2025-04-11 05:07:16 UTC

The topic this week was about acceptance and commitment therapy, and I feel I really related to the idea of experiential avoidance which is where we try to block out or run from uncomfortable thoughts and feelings. I realize that I do this a lot even without noticing it and I'll distract myself with my phone or sleep when I'm starting to feel anxious or sad. It doesn't make things better and only help short term.

We also talked about fusion which is when we believe our negative thoughts to the point they can feel like fact. For example, cancelling plans because I feel like I'm not fun enough to be around. It may have given me relief in the moment but after I just felt alone. The question that was asked was: “does this thought help you live a fuller, more meaningful life?” This is a super powerful question and I'm going to start asking myself this when I feel myself getting caught up in negative emotions.

Rankin, T. (2025). Acceptance and Commitment Therapy [PowerPoint slides]. Humber College.

Journal Entry #16: Quote of the Day

carissapalferro — 2025-04-11 05:12:46 UTC

I found a quote that fits perfect with this weeks lesson:

“You don’t have to believe everything you think.”
— Russ Harris

This is a short and powerful quote that reminds me that my feelings are not always facts! It is a great reminder for my daily life!

Journal Entry #17: Opposite feelings can both be true

carissapalferro — 2025-04-11 05:24:49 UTC

Today's lesson focused on DBT, and it was a completely new concept for me. What stood out to me the most was the idea of a dialectic meaning 2 opposite things can be true at the same time. Then it started to make sense to me when using examples such as being angry at someone but still loving them. Or being scared and wanting to try something new. It just goes to show that life isn't always straightforward. We learn that DBT also focuses on helping those who have really extreme emotions and trouble controlling them. I can honestly say I relate to that too or I've snapped at people when things become too much to handle. This is where we bring in the idea of mindfulness to help us calm down and make better choices. The most important thing that stuck with me from the lesson was the goal of building a life worth living. This just means I must deal with both the negative and the positive.

Rankin, T. (2025). Dialectical Behaviour Therapy [PowerPoint slides]. Humber College.

Journal Entry #18: Quote of the Day

carissapalferro — 2025-04-11 05:28:14 UTC

I found this quote that perfectly ties into this weeks lesson:

"You can’t stop the waves, but you can learn to surf."
— Jon Kabat-Zinn

Such a simple quote that ties into mindfulness, emotional regulation call mom and getting through difficult moments!

Journal Entry #19: I Am Not My Problems

carissapalferro — 2025-04-11 05:37:37 UTC

This week’s lesson was about narrative therapy, and a quote I saw in class really stuck with me. The quote was: “the problem is the problem; the person is not the problem.” This really resonated with me because I spend so much time thinking that my struggles will define who I am and that one day it may define me as a failure. Narrative therapy has opened my eyes and made me realize that that is not true, and I am not a problem, I just have a problem to deal with. I think this type of therapy has to be one of my favorites because it does not believe in labeling people. and truly embodies separating yourself from the problem and not making it a part of your identity. There is something about that that is so freeing, and I want to explore this type of therapy more.

Rankin, T. (2025). Narrative Therapy [PowerPoint slides]. Humber College.

Journal Entry #20: Quote of the Day

carissapalferro — 2025-04-11 05:41:56 UTC

I found an empowering quote that relates to this week’s lesson:

"When we deny our stories, they define us. When we own our stories, we get to write the ending."
— Brené Brown

This quote is perfectly in support with narrative therapy and is all about taking back control of your life and not letting labels define you.