NOTES FROM MY THERAPIST

By: Leilani Bowers

This week’s session had to do with anxiety and how I deal

This week’s session had to do with anxiety and how I deal with distractions when they show up. I let my therapist with distractions when they show up. I let my therapist know that for the past couple weeks, I’ve struggled with know that for the past couple weeks, I’ve struggled with avoidance and distractions. It’s been easy lately to start a avoidance and distractions. It’s been easy lately to start a bunch of projects and not complete any of them It’s bunch of projects and not complete any of them. It’s been me having 3 things to do on any given day, and I been me having 3 things to do on any given day, and I will actively make the decision to do everything else will actively make the decision to do everything else except those 3 things. except those 3 things Have you been there before? Have you been there before? Where everything is going on in your head all at once Where everything is going on in your head all at once and you can’t make sense of anything? and you can’t make sense of anything?

My therapist had asked what methods I use when I

My therapist had asked what methods I use when I struggle with staying on track. Some common things I do struggle with staying on track. Some common things I do is focus on taking deep breaths and journaling is focus on taking deep breaths and journaling. Even Even taking a shower can provide a space for clearing anxious taking a shower can provide a space for clearing anxious thoughts. But she also provided a well known method thoughts. But she also provided a well known method that immediately brings your focus front and center that immediately brings your focus front and center through your senses. through your senses.

Focus on 5 things you see - Focus on 5 things you see - Look at your immediate surroundings It’s amazing the beauty Look at your immediate surroundings. It’s amazing the beauty we can find in our everyday surroundings Observe vibrant colors and intricate details in the we can find in our everyday surroundings Observe vibrant colors and intricate details in the objects around you objects around you

Focus on 4 things you feel - Focus on 4 things you feel - This involves your sense of touch and it’s one of the most This involves your sense of touch and it’s one of the most important senses we possess. It allows us to interact with the world around us by detecting important senses we possess. It allows us to interact with the world around us by detecting texture, temperature, pressure, pain, and even emotions. texture, temperature, pressure, pain, and even emotions.

Focus on 3 things you hear - Focus on 3 things you hear - What sounds can you hear right this moment? You may hear a What sounds can you hear right this moment? You may hear a TV in the other room, kids playing outside, or the clicks on your keyboard at work If the room TV in the other room, kids playing outside, or the clicks on your keyboard at work If the room is quiet, you’ll have to focus a little more is quiet, you’ll have to focus a little more

Focus on 2 things you smell - Focus on 2 things you smell - Being able to smell your surroundings is a good way to Being able to smell your surroundings is a good way to concentrate your focus on things you can’t see with your eyes. It may be harder to find 2 concentrate your focus on things you can’t see with your eyes It may be harder to find 2 smells at any given moment, but this is a good way to center your thoughts. smells at any given moment, but this is a good way to center your thoughts.

Focus on 1 thing you taste - Focus on 1 thing you taste - What do you currently taste? Maybe you just What do you currently taste? Maybe you just drank or ate something Is it salty? Sweet? Bitter? drank or ate something Is it salty? Sweet? Bitter? Focus on that 1 thing for a Focus on that 1 thing for a moment. moment

The next time you feel overwhelmed by your thoughts, give these a try. This can

The next time you feel overwhelmed by your thoughts, give these a try This can also be done in combination with other techniques like breathing and also be done in combination with other techniques like breathing and meditation Try them out and see what works best for you! meditation. Try them out and see what works best for you!