Suban's Journal ! by Suban Issa

Entry 1: Motivational Interviewing

subanissa29 — 2025-04-11 16:18:01 UTC

Reflecting on motivational interviewing let me reflect on how it's not about "fixing" someone, but rather collaborating with them to explore their own reasons for change in their life. It reminded me how important it is to listen and not just jump in with solutions or conclusions. People already have the knowledge within them, they just need someone to help bring it out. This approach feels more respectful and effective and can help build trust and genuine connections 🙂

Entry 2: Listening skills

subanissa29 — 2025-04-11 16:21:47 UTC

Being a good listener is something very important and a good quality to have. not just hearing someone's words but really being present, listening without judgment, interruption, or the urge to fix things right away. It's a skill I definitely want to continue to work on.

Entry 3: Art Therapy

subanissa29 — 2025-04-11 21:00:40 UTC

Learning more about art therapy as a psychotherapeutic approach and even though I don't consider myself a good drawer, I've noticed how doodling while listening to music calms my mind. I realized it's not about making "great" art but it's about the process. I can also see why art therapy supports individuals and helps them reflect on their thoughts and feelings visually.

Entry 4: Self regulation, emotional regulation

subanissa29 — 2025-04-11 21:04:50 UTC

Self regulations & emotional regulation leads on how we handle ourselves and our emotions while trying to balance when things get overwhelming. It's not always easy but I know when I'm stressed or anxious, I take a walk while listening to music and let myself be alone with my emotions. Self regulation isn't about pushing emotions away but recognizing them and understanding where they come from, while learning how to respond to it in a healthier way.

Entry 5: Body & Mind

subanissa29 — 2025-04-11 21:07:35 UTC

Taking care of my body and mind is a very important thing I like to do. Simple breathing exercises and stretches actually helped me more than I expected. It felt like my shoulders drop and my mind is quiet.

Entry 6: Exhausting days

subanissa29 — 2025-04-11 21:16:40 UTC

Some days are genuinely exhausting whether that's mentally, physically, or emotionally. On some days like that I know my body is telling me to reset. My reset days usually mean unplugging for a bit, sometimes I just need silence and a good comfort show like abbott elementary to keep me sane 😂

Entry 7: Behavioural Activation and Exposure Therapy

subanissa29 — 2025-04-11 21:25:41 UTC

Exploring behavioural activation and exposure therapy helped focus on taking small steps to re-engage with life. Especially when life feels heavy. Also reminded me how important it is to face what scares us instead of avoiding it, I think that's where growth starts <3

Entry 8: Quiet day

subanissa29 — 2025-04-11 21:29:08 UTC

Didn't do much today and that's okay. Taking a break is needed sometimes and let the day move slow. Shows, family, coffee and silence were all I needed.

Entry 9: ACT

subanissa29 — 2025-04-11 21:31:16 UTC

ACT taught me about accepting what's out of my control and choosing actions that align with my values. I tend to overthink a lot and push away uncomfortable feelings, but learning about ACT and how it's okay to feel and still move forward felt inspiring

Entry 10: Narrative Therapy

subanissa29 — 2025-04-11 21:33:06 UTC

Narrative Therapy made me think about the way we story tell our own stories. Sometimes I catch myself focusing on the bad outcomes or parts of the story but I had to remind myself to shift the narrative to highlight my strengths also.

Entry 11: Connections

subanissa29 — 2025-04-11 21:34:58 UTC

Having connections is very important whether that be family, friends, co-workers etc. Having a deep chat with someone you didn't expect to connect with is eye opening and it reminded me how important it is to be open. You never know who might relate to ur struggles and we all carry so much under the surface.

Entry 12: Reflection On Growth

subanissa29 — 2025-04-11 21:36:40 UTC

From the beginning of this school year til now, I believe that I've grown a lot. Through personal habits, my education, my experiences throughout life and little reset moments, I feel more aware of myself and my character. There's of course still so much to learn but I'm showing up for myself and that's what matters 🥰

Entry 13: Kindness

subanissa29 — 2025-04-11 21:43:12 UTC

Small acts of kindness always can make a day better. Today while I was at the mosque someone complimented my abaya which is like a dress with sparkles or designs of your choice. That made my day.

Entry 14: Stretch, Breathe, Repeat

subanissa29 — 2025-04-11 21:46:01 UTC

I put on some Quran (Islamic Holy Book) and did a full 15 minute stretch today. No distractions, no pressure, just me and my body. I felt so tense these past couple of days since Ramadan has me sleep deprived, going to the mosque at 8pm till 10pm, then another prayer from 1am till 4am then coming home, sleep, then going to school. Just feeling tense and tired recently.

Entry 15: Laughing is good for the soul

subanissa29 — 2025-04-11 21:47:14 UTC

Hanging out with friends after prayer, grabbing dessert and joking around after breaking our fasts actually helps and gives a sense of release. Who knew laughter can be a form of therapy 😂

Entry 16: NO

subanissa29 — 2025-04-11 22:01:20 UTC

Saying NO to plans for your own health cause I'm truly exhausted since lack of sleep due to ramadan.

Entry 17: Journaling

subanissa29 — 2025-04-11 22:04:33 UTC

Something I've been doing for years is journaling in my notes app to help ground myself. Some entries are raw emotions, some hopeful for things I want for myself and some are silly entries. Writing is giving shape to things I didn't even know I wanted to say.

Entry 18: Affirmations

subanissa29 — 2025-04-11 22:06:18 UTC

I am healing

I am allowed to rest

I am hopeful

I am grateful

Progress !

Entry 19: The power of being heard

subanissa29 — 2025-04-11 22:07:29 UTC

One of my favourite things I love about my family is how my cousins listen and actually listen. No interrupting, no unneeded advice, just a safe space to express myself.

Entry 20: Self regulation 1-0

subanissa29 — 2025-04-11 22:10:54 UTC

Someone said something to me that usually would've triggered me in the past. But instead of shutting down or lashing out on emotions, I took a breath. Paused. And excused myself from the convo. Later I was like "Woah my old self wouldn't have done this" 😂