Today's discussion about motivational interviews opened my mind to what motivates me and how my future clients would want to be motivated. The tools we are taught can guide us in the right direction, but reading the situation and learning how to turn a conversation to a positive light or redirect the conversation back to a positive one takes practice. I have a terrible habit of trying to help others by offering advice that works for me, and I tend to turn the conversations into stories that relate to the issue the other person is going through. I made the situation about me a realization I am working to fix.

I acknowledged that before I can have a proper motivating conversation with someone, I have to replace these bad habits with the tools we are learning in class and throughout the program. It's scary to think about all the work I have to do within myself, but the result will be a better professional and, hopefully, someone who will motivate and help many people.

SMART Goal:
Specific: I will increase my gym attendance from one day to three days a week by attending one-hour sessions after Monday, Tuesday, and Wednesday classes.

Measurable: I will track my progress using a weekly checklist, marking each day I successfully go to the gym.

Achievable: I will add gym sessions to my agenda and calendar for reminders and motivation, ensuring I stay on track.

Relevant: This goal aligns with my desire to tone my body and work toward a healthier lifestyle.

Time-bound: I will implement this plan starting this week and aim to maintain the three-day-a-week schedule consistently for the next three months to establish it as a habit.

Psychological

SMART Goal:

Specific: I will journal every night to reflect on my emotions, reduce anxiety, and process feelings related to school and past trauma.

Measurable: I will journal for at least 10 minutes each night and write as long as necessary to address my emotions fully.

Achievable:
I will set aside quiet time and space each evening to ensure I can focus on journaling without distractions.

Relevant: This goal aligns with my desire to address built-up emotions, reduce negative feelings, and create a sense of freedom and emotional release.

Time-bound: I will commit to journaling daily for the next 30 days, then evaluate how it impacts my mental well-being and adjust as necessary.

Emotional

SMART Goal:

Specific: I will spend 30 minutes daily unwinding, clearing my head, and focusing on myself by either sitting in silence, taking a breath, or doing something I enjoy.

Measurable: I will set aside exactly 30 minutes each day for this personal time, ensuring it is uninterrupted and focused solely on my mental health.

Achievable: I will prioritize this time by scheduling it into my day, ensuring all responsibilities (work, school, family, and home) are managed beforehand to avoid interruptions.

Relevant: This goal is crucial for maintaining my mental health and balance amidst the demands of work, school, kids, and family life.

Time-bound: I will continue this daily practice until the end of the semester, at which point I will reassess its effectiveness and make any necessary adjustments.

Spiritual

SMART Goal:
Specific: I will deepen my spiritual journey by attending church in person every week to strengthen my connection with my faith and the church community.

Measurable: I will track my church attendance weekly and reflect on the experience in a journal to monitor my spiritual growth and the empowered feelings I gain.

Achievable: I will prioritize attending church and replacing online services with in-person attendance to experience the full impact of the community and worship.

Relevant: This goal aligns with my desire to strengthen my faith, build a more profound connection, and use the empowerment I feel from church to support my other goals.

Time-bound: I will attend church weekly starting this Sunday and aim to continue this practice consistently for the next six months, evaluating its impact on my faith and overall well-being.

Relationships

SMART Goal:
Specific: My husband and I will prioritize spending more time with our children by having regular date nights, family outings, and playtime at home.

Measurable: I will track our family activities and date nights using a daily journal and keep mementos in a photo box to document our shared experiences.

Achievable: I have already started this goal and will continue to plan realistic and manageable activities that fit our family’s schedule and lifestyle.

Relevant: This goal is essential because it aligns with our desire to strengthen our family bond, create happy memories, and teach our children the value of quality time and togetherness.

Time-bound: I will continue this goal indefinitely, but I will assess our progress and reflect on the impact of these efforts monthly through journal entries and discussions with my husband.

(Goal started at the beginning of January)

Workplace/School

SMART Goal:
Specific: I will use a daily schedule to organize and prioritize my assignments, dedicating a minimum of 1 hour and a maximum of 5 hours each day to schoolwork. This will help me develop better study habits and reduce stress caused by feeling overwhelmed.

Measurable: I will track my daily study hours using a planner or app and ensure I meet my minimum and maximum time goals.

Achievable: I will balance my study schedule with time for family and personal activities to maintain a healthy lifestyle and avoid burnout.

Relevant: This goal aligns with my desire to improve my study habits, manage stress, and complete my program.

Time-bound: I will implement this schedule and continue it consistently until graduation.

Overall Balance

SMART Goal:
I will create and follow a structured self-care plan to support my mental health by setting specific goals in areas such as relaxation, reflection, and personal growth. I will dedicate at least 30 minutes each day to unwind and reflect on the day’s events through journaling, meditation, or another calming activity. I will reassess my self-care plan every three months, adjusting or adding goals as needed to ensure they remain practical and relevant to my well-being.

Part B: Answer the following questions.

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

I am committed to following my self-care plan because my health and well-being should be prioritized. While I recognize that my schedule is busy and adding more may be challenging, I am determined to do my best. This plan is essential for my overall health, and I believe it’s worth making the time for myself.

2.     What can you do to remove these barriers?

I can seek support from my family by asking them to assist with specific responsibilities that others can handle. By creating a schedule and using my time more efficiently, I can overcome many challenges and make my self-care plan more manageable.

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

Many of these goals have been on my to-do list for a while, and now I finally have the opportunity to act and become more organized. I believe that once I get started, I’ll feel more productive, healthier, and happier. Achieving even small goals gives me a sense of accomplishment, empowerment, and motivation to keep moving forward and aim for bigger, more ambitious goals.

It struck me how similar this is to the work we will do with clients: our role is to help them shift their perspective. By guiding them to see beyond the fear, we can show them that the problem isn't as daunting as it first appears. In fact, when we change our viewpoint, the path forward often becomes much clearer, and the fear begins to lose its grip.

It’s like this: if you close one eye and place something in the way, your view becomes obstructed and unclear. But when you remove that barrier and open both eyes, the picture is suddenly whole again, and you can see the way forward with fresh clarity. In the same way, by removing the negativity and fear surrounding a situation, we help others see new possibilities, empowering them to take that first step toward positive change. As I develop my ability to assist future clients, I also find myself discovering how these skills apply to everyday life, Very inspiring!

When you truly listen, without interrupting you begin to realize how much can be missed when you think you’re listening but haven’t actually heard what’s being said. Ask yourself: Does the person speaking feel heard? Can you paraphrase or repeat what they've shared? These are questions I now ask myself during conversations with friends, colleagues, and anyone I encounter.

I've had many experiences where I’m speaking, and the other person starts talking before I’ve finished or shifts their attention to someone else. In the past, I would think to myself that maybe I talk too much or that what I had to say wasn’t important. But I’ve come to realize that it’s not okay. Having people listen to you when you’re speaking is crucial because it makes them feel accepted, understood, and valued. I now try to remember these moments when I’m listening to others, and I’ve worked hard to break any bad habits, becoming a better listener. This is especially important in my field, where clients need to feel heard, understood, and valued.

The school of life. (2016, May 2). Be a Good Listener. YouTube. https://www.youtube.com/watch?v=-BdbiZcNBXg

However, as I learned more about mindful eating, I began appreciating its value. Mindful eating is a practice that encourages us to slow down and fully engage our senses while eating; touching, smelling, feeling, and truly tasting our food. This heightened awareness allows us to understand the flavors and textures better, helping us distinguish between foods we genuinely enjoy and those we eat out of habit.

Mindful eating also promotes a deeper connection with our bodies. By slowing down, we become more attuned to hunger and fullness cues, which can help prevent overeating and promote healthier eating habits. It transforms meals from a rushed necessity into an intentional, almost meditative experience.

Beyond just appreciating food, mindful eating can also have a calming effect. Focusing on the sensory experience of eating allows our minds to momentarily step away from stress, creating a sense of relaxation and gratitude. It’s a simple yet powerful way to incorporate mindfulness into daily life.

Overall, this presentation gave me a new perspective on something I do every day. Mindful eating is now more than just exercise; it’s an opportunity to slow down, be present, and truly appreciate the food that nourishes me.

One technique I find particularly helpful is the Color Zones Method, which many schools utilize to help children express their emotions effectively. This method assigns colors to different emotional states, making it easier for children to communicate their feelings without needing the right words. For instance, the red zone represents anger or frustration, the blue zone reflects sadness or exhaustion, the yellow zone indicates anxiety or excitement, and the green zone expresses a calm and focused state. This visual approach provides children with a straightforward way to identify and express their emotions, which can help prevent frustration and foster self-awareness.

Reflecting on this, I realize the importance of introducing consistent emotional regulation strategies at home and in school. When children are given the right tools to express their emotions, they develop confidence in managing their feelings rather than feeling overwhelmed. As a parent, I aim to create a supportive environment where my children feel safe expressing themselves, knowing their emotions are valid and manageable. I want to help my children develop the emotional intelligence they need to navigate the world confidently and resiliently using techniques like the Color Zones Method (Rankin, 2025).

Rankin, T. (2025) BHSC 1502 OLA Cognitive Behav Approaches 1 0LA, Week 3, How Do You Teach a Child Emotional Regulation. Humber Polytechnic Blackboard. https://learn.humber.ca/ultra/courses/_264100_1/outline/file/_20371885_1

I have developed new communication skills that allow me to connect with people more effectively and confidently navigate various social situations. These skills have significantly improved how I interact with others, shaping how I express myself and how people respond.

By incorporating techniques such as validating and reflecting feelings, I’ve noticed that my conversations have become much more meaningful. Instead of surface-level exchanges, I engage in deeper discussions by asking open-ended questions and encouraging others to elaborate on their thoughts and emotions. Asking questions like “Why do you feel that way?” or “Can you tell me more about that?” helps foster richer and more insightful conversations.

Self-regulation involves recognizing and controlling our emotional reactions, particularly in moments of stress or overwhelm. It’s not about suppressing emotions, but rather about creating a healthy outlet for them, understanding their root causes, and choosing how to respond in ways that promote emotional well-being. Developing this skill is crucial, not just for our own mental and emotional health, but also for the well-being of those we wish to support. By learning how to regulate my emotions effectively, I can better navigate my inner landscape and respond to life's challenges in a way that is both constructive and compassionate.

When I made the decision to start therapy, I knew that it would lead me to confront emotions I wasn’t ready to face. The thought of peeling back the layers of my inner world, exposing painful truths, and addressing unresolved feelings filled me with fear. Yet, I recognized that this fear was the very thing standing between me and my larger goal: the freedom from the weight of my unprocessed emotions. I want to be free from the sadness that often holds me back, and I want to build a healthier, happier version of myself.

Although the journey has been daunting at times, I remind myself of the bigger picture, the promise of emotional freedom and the peace that comes with emotional clarity. I am not only pursuing personal healing, but I am also gaining valuable insight into emotional regulation that will empower me to help others in the future. My own journey toward healing can serve as a guide for the clients I will work with, allowing me to better understand the challenges they face and the support they need.

In the end, emotional regulation isn’t just about managing emotions; it’s about creating the space to fully experience them in a healthy way, so we can ultimately find peace and resilience. I know that through this process, I’ll be able to move toward a life that is not ruled by sadness but instead led by the strength that comes from understanding and managing my emotions.

Malchiodi, C. A. (2020, September 22). What is Expressive Arts Therapy? An Introduction by Cathy A. Malchiodi, PhD. YouTube. https://www.youtube.com/watch?v=o2UVJ-ng9MA

One of my key takeaways is that goals need to come from the client. When people set their goals, they’re more likely to be motivated and invested in the outcome. It’s also essential to help clients understand how their activities directly impact their moods. This understanding is critical in breaking the cycle of depression and increasing symptoms.

Before starting, it’s helpful to determine the client’s current level of depression and acknowledge that depression and anxiety often go hand in hand. Tools like the Finch app could be helpful, mainly if they track mood and depression levels throughout the day over a week. I like the idea of using stickers or a log, something visual and accessible, to keep track.

Setting small, achievable goals is another significant part of the process. After completing a goal, tracking mood changes helps to reinforce the connection between action and emotional outcome. It’s not just about doing tasks; it’s about lifting the mood, organizing tasks, and rating them based on difficulty. Starting with the most straightforward task can create a sense of accomplishment and build momentum.

SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) are especially helpful in making goals feel more manageable and less overwhelming. It’s also important to schedule activities, be mindful of potential barriers, and modify the plan if needed to prevent feelings of discouragement.

In practice, I’ve started asking myself key reflection questions:

• What are my activation goals?

• What were my successes or failures today?

• What are my thoughts or feelings about the outcomes?

These reflections help me stay aware of my progress and keep me focused on the purpose of behavioral activation: to improve mood, increase engagement with life, and reduce symptoms over time. Overall, this process has helped me think more intentionally about the role of structure, choice, and mindset in mental health.

Though unconventional, this approach was effective for me, reinforcing the idea that self-reflection and personal growth can take many forms. What matters most is finding what works, even if it looks different from standard methods. This experience not only helped me shift my mindset but also reaffirmed my belief that flexibility and individualized approaches are essential in any professional setting. I believe that embracing different methods tailored to each person’s needs will ultimately make me a more effective and compassionate professional.

The process starts with engagement, which, in my experience, is the most critical step. Real change is unlikely to happen if someone does not feel heard or understood. This is where O.A.R.S. comes in—using open-ended questions, affirmations, reflective listening, and summarizing helps create a safe space where people can open up. I have seen firsthand how much of a difference it makes when someone truly listens, without judgment, and allows the other person to explore their thoughts and feelings (Rollnick et al., 2008).

Once that connection is established, it's time to focus. This part can be tricky because people often have many challenges on their minds. But rather than overwhelming them, PACE helps narrow things down to what matters most at the moment. This naturally leads to evocation, where instead of giving advice, we help individuals discover their reasons for change. I have found this to be incredibly powerful; when people realize their motivation, the desire to act becomes much stronger.

The final step, planning, is where everything comes together. By this point, the person is not just thinking about change; they are actively creating a plan to move forward. What is great about this process is that the person walks away not just with a goal but with confidence that they can achieve it. And that is the real magic of PACE, it does not force change but invites it, making it far more likely to stick.

I have seen firsthand how practical this approach can be, and it has reinforced the importance of letting people take the lead in their own lives. PACE, combined with tools like O.A.R.S., ensures that people feel supported rather than pressured, making real progress possible.

ACT (Acceptance and Commitment Therapy) teaches me value-driven behavior is more meaningful than fixating on specific goals. The six core therapeutic processes remind me that actual progress comes from:

A - Accepting my thoughts and feelings while being fully present. C - Choosing a valued direction that resonates with my core beliefs. T - Taking committed action towards that direction.

Mindfulness plays a crucial role in this process. Focusing on my thoughts and feelings in the present moment allows me to recognize them without becoming overwhelmed. In class, we practiced the "Leaves on a Stream" exercise, which allowed me to notice my thoughts without dwelling on them. I visualized them floating past, acknowledging their presence but not letting them take control. This simple practice helped me invite myself forward into a space of awareness where I could fully recognize my emotions and accept them as they are.

Reflecting on my healing journey, I realize that helping myself will allow me to help others in the future. The "Choice Point" exercise made me aware that I sometimes get hooked on my negative thoughts, pulling me away from my values. When I become unhooked, I move towards what truly matters.

Cognitive fusion, the experience of my thoughts dominating my behavior, has often held me back. Painful thoughts have sometimes led me to avoid, make excuses, engage in harmful habits, or seek distractions. But today, I challenge that fusion. I recognize that my thoughts are not reality; they are just thoughts. Instead of numbing or avoiding my pain, I seek value-driven behavior that aligns with who I want to be.

Every step I take towards being unhooked from limiting thoughts is a step towards a fuller life. I choose to live by my values and take action that aligns with them. In doing so, I am also healing myself and preparing to help others on their journey.

Learning about the various techniques available to help people process trauma, emotions, and personal struggles has led me to take a deeper look within myself. In doing so, I’ve begun to confront emotions and past trauma that I never thought I would be ready to face. The fear and sense of vulnerability that arise when facing these emotions are precisely why I buried them for so long. However, being exposed to the various support systems and therapies available has given me the courage to embark on this journey of healing.

Some days, I feel like a mess; other days, I feel like I’m making real progress. The path to healing is like a roller coaster, filled with highs and lows. One of the most challenging aspects of this process has been trying to explain my emotions and experiences to my family. Learning how to care for myself should be simple, yet it has been one of the hardest things I’ve ever had to do. Allowing myself to believe that I am enough, that I am doing a good job, and that it’s okay to take time for myself without feeling guilty or selfish has been an immense challenge.

This journey has taught me the importance of self-confidence and self-belief. I am learning that other people’s opinions do not define me and that the world will not fall apart if I choose to set boundaries and prioritize my well-being. It is okay to ask for support, to express how I feel, and to make choices that serve my healing, even if they make others uncomfortable, as long as I do so with kindness and respect.

I plan to explore many of the therapeutic approaches we have discussed in class, finding what works best for me and letting go of what doesn’t. I hope to rediscover peace and joy in my life, free from the weight of guilt and emotional stress. I want to feel safe, free, and able to enjoy life without constantly second-guessing whether I deserve it. I know this journey will be challenging, but I also know it will be enriching, and that belief is what keeps me moving forward.

Studying DBT isn’t just about memorizing concepts; it's about seeing firsthand how powerful these skills can be. The more I learn, the more I recognize how often we struggle with emotional regulation, interpersonal conflicts, or feeling overwhelmed. DBT teaches that it’s possible to sit with difficult emotions without letting them take control, and that’s something I’ve started practicing myself.

What stands out to me is how much DBT emphasizes the importance of balance. It’s not about ignoring emotions or forcing change; it’s about allowing both to coexist. That’s a lesson that applies to so many areas of life, whether it’s managing stress, handling relationships, or just being kinder to myself.

As a student, I also admire the therapists who practice DBT. Their patience, empathy, and ability to model these skills inspire me. It makes me think about how I want to show up for others in my future career, whether as a therapist, a mentor, or just a supportive friend.

Even in group settings, I see how DBT creates a space where people feel seen and validated. That sense of connection and understanding is something I hope to bring into my work one day.

The more I study DBT, the more I realize it’s not just a therapy; it’s a way of approaching life. It’s a reminder that growth doesn’t mean rejecting who you are now; it means learning to work with yourself rather than against yourself. And that’s something I’ll carry with me long after my studies are over.

I can see how powerful exposure therapy can be for someone struggling with anxiety or fear. The idea of facing your fears step-by-step can seem daunting at first, but it really helps in breaking down the barriers that hold you back. Personally, I think the gradual approach, starting small and building up, makes it feel more manageable, and it allows you to build confidence as you go. The process of confronting the fear instead of avoiding it can be uncomfortable, but it’s liberating to see how, over time, the fear lessens and your sense of control grows.

For someone receiving exposure therapy, it’s a chance to reclaim their life from the grip of fear. And for therapists, it requires a lot of patience and sensitivity, knowing how difficult it is to face such emotions. But when done right, the progress is rewarding for both the client and the therapist. It’s a reminder that growth often happens outside of our comfort zones, and through persistence, we can change how we react to our fears.

Cognitive behavioural therapy is very interesting to me. I see how much it’s helped me understand the connection between my thoughts, feelings, and actions. When I first started learning about it, I didn’t realize how much power I had to change my mindset. The idea that challenging negative thoughts could lead to real change felt like a revelation. Over time, I’ve realized how much of my anxiety and stress was tied to automatic, unhelpful thoughts. CBT gave me the tools to notice these patterns and reframe them, helping me feel more in control of my reactions.

For me, the practical nature of CBT makes it easier to apply to everyday life. It's not just about talking about problems; it's about actively working through them, which felt empowering. It’s been a reminder that while we can't always control what happens to us, we can control how we think about it. As I continue to use CBT techniques, I see the impact they have on my mental health, making me more resilient and less overwhelmed by life’s challenges.

Learning about narrative therapy really changed the way I think about how people deal with problems like anxiety and depression. One of the most important things for me was the idea of externalizing the problem, seeing it as something separate from the person rather than part of who they are. That really stood out to me because when people change the way they address what they are feeling, it already feels lighter and more manageable.

Giving the problem a name or even a personality can help clients face it more directly. For example, calling anxiety the Judge or something like that allows the client to have a conversation with the problem and even challenge it. That way, the problem doesn’t feel like it controls them as much. I realized that externalizing also helps reduce shame; people stop blaming themselves and start seeing the issue for what it really is: something they can work with and overcome. I heard once that when you talk about a problem or trauma it can no longer create fear because you have taken the power away by letting people know you have been through something or are dealing with something takes the power away from the trauma and gives it back to the person, and by doing this they can no longer make you afraid of it.

I also learned how important it is to let clients tell their stories in their own words. As a student, I’ve been practicing listening skills and using gentle prompts to help clients open up and explore their experiences. Most of the whole story doesn’t come out at once, and that’s okay. We can start with small pieces and work from there. Eventually, everything connects, and the client can start to see a fuller picture of their life beyond just the problems.

Something else that stood out to me was the concept of deconstruction. Many times, clients feel overwhelmed because their issues feel so big or unsolvable. When that happens, breaking down the story into smaller, more specific parts helps identify the real issue and makes it feel more approachable. I’ve been learning how to ask miracle questions like, “If the problem disappeared overnight, what would be different?” These kinds of questions help spark hope and show clients that change is possible. Narrative therapy has helped me see the value in stories, how they shape how people see themselves, and how powerful it can be to re-author those stories in ways that bring more strength, clarity, and possibility. It’s taught me to respect each person’s experience and to be more curious and supportive in how I listen and respond.

One of the biggest realizations for me is that healing and growth don’t always feel comfortable, and that’s okay. It’s often through stepping into discomfort that real transformation happens. I’ve started trying new things, like enrolling in an Intro to Podcasting course and exploring art therapies like dance and expressive therapy, approaches I would have never considered before because I had closed myself off from anything that made me feel too much. But allowing myself to try these things has shown me that vulnerability and openness can actually be sources of strength.

Throughout this course, I’ve learned about so many different therapeutic tools and techniques, and in doing so, I’ve been able to identify what might work for me and what might work for my future clients. This process has helped me become more self-aware, and I truly believe that personal experience is one of the most powerful ways to build empathy and understanding. When I’ve gone through something myself or experimented with a type of therapy, I’m better positioned to understand its purpose and how it might benefit someone else.

What really stands out to me is how much this journey has been about learning to grow through discomfort. Pushing myself to open up, try new methods, and stay curious has deepened my commitment to this work. I’ve also realized that I need to keep working on my language in therapy, how I communicate with clients, how I describe concepts, and how I incorporate professional terminology in a way that still feels warm and human.

Moving forward, I know that practice, experience, and staying open to growth will be essential parts of my development. I want to keep learning, not just through books or classes but by being present, trying new things, and reflecting on what each experience teaches me. These past 14 weeks have shown me that I don’t have to have it all figured out; I just have to keep showing up, staying open, and trusting the process.

Rankin, T. (2025) BHSC 1502 OLA Cognitive Behav Approaches 1 0LA, Week 3, How Do You Teach a Child Emotional Regulation. Humber Polytechnic Blackboard. https://learn.humber.ca/ultra/courses/_264100_1/outline/file/_20371885_1

Therapy in a Nutshell. (2019, June 20). Stop Overthinking: Leaves on a Stream ACT Anxiety Skill #30. YouTube. https://www.youtube.com/watch?v=vjKltKKSur8

The school of life. (2016, May 2). Be a Good Listener. YouTube. https://www.youtube.com/watch?v=-BdbiZcNBXg

This reflection made it clear that I have to be extremely intentional and disciplined with my time. Without a solid plan, it's easy for things to slip through the cracks. Creativity will be essential in finding ways to balance everything, especially when it comes to making room for quality time with the people I care about most.

I keep reminding myself that this is only temporary. Once school is over, I’ll have much more freedom to be present with my family. I just hope they understand and can be patient with me during this season. Their support means everything.