Alison Kelly, MA Visit website for more resources

38 Pages·2017·3.73 MB·English

Alison Kelly, MA
Visit website for more resources:
www.KellyCounselingAndCoaching.com
404-386-6130
g 36. Hug a pillow or stuffed animal. 71. Try to make as many words out of
n
p i
C o 37. Hyperfocus on something like a rock, your full name as possible .
s hand, etc. 72. Sort through your photographs.
k i l l
S 38. Dance. 73. Play with a balloon.
39. Make hot chocolate, milkshake or 74. Give yourself a facial.

smoothie. 75. Find yourself some toys and play.

40. Play with modeling clay or Play- 76. Start collecting something.
1. Exercise (running, walking, etc.).
Dough. 77. Play video/computer games.
2. Put on fake tattoos.
41. Build a pillow fort. 78. Clean up trash at your local park.
3. Write (poetry, stories, journal).
42. Go for a nice, long drive. 79. Perform a random act of kindness
4. Scribble/doodle on paper.
43. Complete something you've been for someone.
5. Be with other people.
putting off. 80. Text or call an old friend.
6. Watch a favorite TV show.
44. Draw on yourself with a marker. 81. Write yourself an "I love you be-
7. Post on web boards, and answer
45. Take up a new hobby. cause…" letter.
others' posts.
46. Look up recipes, cook a meal. 82. Look up new words and use them.
8. Go see a movie.
47. Look at pretty things, like flowers or 83. Rearrange furniture.
9. Do a wordsearch or crossword .
art. 84. Write a letter to someone that you
10. Do schoolwork.
48. Create or build something. may never send.
11. Play a musical instrument.
49. Pray. 85. Smile at least five people.
12. Paint your nails, do your make-up or
50. Make a list of blessings in your life. 86. Play with little kids.
hair.
51. Read the Bible. 87. Go for a walk (with or without a
13. Sing.
52. Go to a friend's house. friend).
14. Study the sky.
53. Jump on a trampoline. 88. Put a puzzle together.
15. Punch a punching bag.
54. Watch an old, happy movie. 89. Clean your room /closet.
16. Cover yourself with Band-Aids where
55. Contact a hotline/ your therapist. 90. Try to do handstands, cartwheels, or
you want to cut.
56. Talk to someone close to you. backbends.
17. Let yourself cry.
57. Ride a bicycle. 91. Yoga.
18. Take a nap (only if you are tired).
58. Feed the ducks, birds, or squirrels. 92. Teach your pet a new trick.
19. Take a hot shower or relaxing bath.
59. Color with Crayons. 93. Learn a new language.
20. Play with a pet.
60. Memorize a poem, play, or song. 94. Move EVERYTHING in your room to a
21. Go shopping.
61. Stretch. new spot.
22. Clean something.
62. Search for ridiculous things on the 95. Get together with friends and play
23. Knit or sew.
internet. Frisbee, soccer or basketball.
24. Read a good book.
63. “Shop” on-line (without buying any- 96. Hug a friend or family member.
25. Listen to music.
thing). 97. Search on-line for new songs/
26. Try some aromatherapy (candle,
64. Color-coordinate your wardrobe. artists.
lotion, room spray).
65. Watch fish. 98. Make a list of goals for the week/
27. Meditate.
66. Make a CD/playlist of your favorite month/year/5 years.
28. Go somewhere very public.
songs. 99. Face paint.
29. Bake cookies.

67. Play the “15 minute game.” (Avoid
30. Alphabetize your CDs/DVDs/books.
something for 15 minutes, when time
31. Paint or draw.
is up start again.)

32. Rip paper into itty-bitty pieces
68. Plan your wedding/prom/other
33. Shoot hoops, kick a ball.
event.
34. Write a letter or send an email.
69. Plant some seeds. www.yourlifeyourvoice.org
35. Plan your dream room (colors/
70. Hunt for your perfect home or car
furniture).
on-line.
Mindfulness Meditation
The goal of mindfulness meditation is simple: to pay attention to the present moment,
without judgement. However, as you practice, you’ll find that this is easier said than done.
During mindfulness meditation, you will focus on your breathing as a tool to ground yourself
in the present moment. It’s normal that your mind will wander. You’ll simply bring yourself
back into the moment by refocusing on your breathing, again and again.
Follow the instructions below to begin practicing mindfulness meditation.
Time & Place
Aim to practice daily for 15-30 minutes. More frequent, consistent, and longer-term
practice leads to the best results. However, some practice is better than no practice.
Find a time and place where you are unlikely to be interrupted. Silence your phone and other
devices, and set a timer for your desired practice length.
Posture
❖ Sit in chair, or on the floor with a cushion for support.
❖ Straighten your back, but not to the point of stiffness.
❖ Let your chin drop slightly, and gaze downward at a point in front of you.
❖ If in a chair, place the soles of your feet on the ground. If on the floor, cross your legs.
❖ Let your arms fall naturally to your sides, with your palms resting on your thighs.
❖ If your pose becomes too uncomfortable, feel free to take a break or adjust.
Awareness of Breathing
Because the sensations of breathing are always present, they are useful as a tool to help
you focus on the present moment. Whenever you become distracted during meditation, turn
your focus back to breathing.
Notice the sensation of air as it passes through your nose or mouth, the rise and fall of your
belly, and the feeling of air being exhaled, back into the world. Notice the sounds that
accompany each inhalation and exhalation.
Wandering Mind
It’s normal that your thoughts will wander during mindfulness meditation. At times, it might
feel like a constant battle to maintain focus on your breathing. Don’t worry—that’s normal.
Instead of struggling against your thoughts, simply notice them, without judgment.
Acknowledge that your mind has wandered, and return your attention to breathing. Expect
to repeat this process again and again.
© 2017 Therapist Aid LLC Provided by TherapistAid.com
Deep Breathing
Deep Breathing: a relaxation technique performed by purposefully taking slow,
deep breaths. When practiced regularly, deep breathing provides both immediate
and long-term relief from stress and anxiety.
How Deep Breathing Works
During periods of anxiety, the body triggers a set of symptoms called the stress response.
Breathing becomes shallow and rapid, heart rate increases, and muscles become tense. In
opposition to the stress response is the relaxation response. Breathing becomes deeper and
slower, and the symptoms of anxiety fade away. Deep breathing triggers this response.
Instructions
Sit back or lie down in a comfortable position. Close your eyes, if you would like to do so. When
you’re learning, try placing a hand on your stomach. If you breathe deeply enough, you should
notice it rising and falling with each inhalation and exhalation.

1 Inhale. Breathe in slowly through your nose for 4 seconds.
2 Pause. Hold the air in your lungs for 4 seconds.
Exhale. Breathe out slowly through your mouth for 6 seconds.
3
Tip: Pucker your lips, as if you are blowing through a straw, to slow your exhalation.
4 Repeat. Practice for at least 2 minutes, but preferably 5 to 10 minutes.

Tips
• If it isn’t working, slow down! The most common mistake is breathing too fast. Time each
step in your head, counting slowly as you do so.
• Counting out your breaths serves a second purpose. It takes your mind off the source of your
anxiety. Whenever you catch your mind wandering, simply return your focus to counting.
• The times we use for each step are suggestions, and can be lengthened or decreased.
Lengthen the time if it feels natural to do so, or decrease the time if you feel discomfort.
© 2017 Therapist Aid LLC Provided by TherapistAid.com
Building Happiness
Promotions, new relationships, and even winning the lottery will give you only a temporary
boost in happiness. Each person has a baseline level of happiness that they quickly return
to. Sustained happiness takes work. Listed below are exercises that, when practiced
frequently, can build genuine and lasting happiness.

Gratitudes: Write down three things for which you are grateful every day. Don’t
worry if they seem simple or mundane—just get something down on paper.
Writing gratitudes will help you identify positive aspects of even the worst days.

Acts of kindness: Make a conscious effort to do something nice for no reason
other than to help. You might be surprised how a simple act of kindness can turn
around the day for both you and the kindness recipient.

Exercise: The positive effects of exercise are astounding. Physically active
people have increased energy, superior immune systems, and a frequent sense
of accomplishment. Exercise can reduce insomnia, stimulate brain growth, and
even act as an anti-depressant. If jogging or lifting weights seems like too much,
don’t be afraid to start with a 30 minute walk or a slow bike ride.

Meditation: Research has linked meditation with reduced anxiety and more
positive emotions. Those who meditate regularly may even permanently
restructure their brains to create sustained happiness.

Positive journaling: Take some time to write about positive events in your life.
Write about a fun day spent with friends, a good movie, or an activity you enjoyed.
Positive journaling will get you into the habit of focusing on the positive.

Fostering relationships: Strong social connections are thought to be one of the
most powerful influences on our mood. Those who are dedicated to spending
time with friends and family show the highest levels of happiness. If you can’t
see your loved ones every day you can still send an email or make a phone call. If
it feels like you never see your loved ones, schedule time that can be dedicated to
them.
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Gratitude Journal
Keeping a journal of the things you’re grateful for has been shown to have a powerful effect
on mental wellbeing. Among other benefits, journaling about gratitude reduces stress,
increases happiness, and improves self-esteem.
Instructions: Two times a week, write a detailed entry about one thing you are grateful for.
This could be a person, a job, a great meal with friends, or anything else that comes to mind.

Journaling Tips
• Don’t rush to write down the first thing that comes to your mind. Take time to truly
think about what you’re grateful for. Expect each entry to take between 10-20 minutes.
• Writing about the people who you’re grateful for tends to be more powerful than
writing about things.
• Explain, in detail, why you’re grateful. For example, if you’re grateful for a friend who is
nice, describe what they do that’s nice, and why that makes you grateful.
• Aim for two solid entries each week. Keep your journal somewhere you’ll see it, and
plan when you can write. Set an alarm on your phone if you might forget.

Journaling Prompts
Note: The use of prompts is optional. Feel free to write about anything for which you are grateful.
Someone whose company I enjoy… A fun experience I had…
The best part about today… An act of kindness I witnessed or received…
A reason to be excited for the future… Someone I can always rely on…
A valuable lesson I learned… Something I can be proud of…
Someone who I admire… An unexpected good thing that happened…
Something beautiful I saw… An experience I feel lucky to have had…

© 2017 Therapist Aid LLC 1 Provided by TherapistAid.com
Gratitude Journal

Entry #1 Date:

Entry #2 Date:

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Gratitude Journal

Entry #3 Date:

Entry #4 Date:

© 2017 Therapist Aid LLC 3 Provided by TherapistAid.com
Life Story
The Past, Present, and Future

Writing a story about your life can help you find meaning and value in your experiences. It will
allow you to organize your thoughts and use them to grow. People who develop stories about
their life tend to experience a greater sense of meaning, which can contribute to happiness.

The Past
Write the story of your past. Be sure to describe challenges you’ve overcome, and the
personal strengths that allowed you to do so.

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Life Story
The Past, Present, and Future

The Present
Describe your life and who you are now. How do you differ from your past self? What are
your strengths now? What challenges are you facing?

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