#therapy resources

[nebulaowls]

Values work is amazing! It helped me a lot, and i think everyone should try it!

I was taught it through the context of ACT and DBT but you don't need to know anything about those to benefit from it.

Values work is essentially finding the things that you really care about, breaking them down into their essential parts, and integrating them to help you through difficult stuff (like conflict, or life changes)

For me, it's helped me a lot with social difficulties and conflict. If someone is being shitty to me, i can draw on my values to figure out how to act. I might decide to call them in and try and resolve the conflict, because i value nonviolent communication, or i might decide to completely step back because i value my emotional safety.

If I'm the one not being great, i can draw on my values to call MYSELF in before someone else does.

I wanted to share an exercise i developed for myself, drawing on other resources, that really helps me identify my values in a productive way (i'm not a doctor or a therapist):

Write down something you feel strongly about. It might be a feeling, or a person, an event, political ideology, etc. (eg. anti racism)

Underneath that, write words that reflect what this thing means to you. You might find a thesaurus useful here. (eg. accountability, tolerance, truthtelling, sitting with discomfort, diversity)

Sit with these words and circle whichever ones speak to you the most (as few or as many as you want).

Rewrite them as 'I am' or 'I value' statements, whichever feels the most true/grammatically correct. (I am tolerant, I value sitting with discomfort, I value accountability)

Repeat this for other concepts, and once you have a good amount of words/phrases, try visualising them in some way, like in a word cloud, or alphabetised list, for example. Just put them all in some place together so you can see them all easily.

Put it on your wall or some place you'll see it easily.

Refer to this when you're feeling intense, or lost, or just don't know how to handle something.

I use this a lot, and it genuinely helps, i have a lot more insight and clarity. Feel free to adjust the exercise to your needs and feel free to pass it on if it was useful for you.

There are also lots of lists you can find online of values to help with this task if you need a starting point :)

Have fun!

[thishazeleyeddemon]

Hi! I'm fundraising for my club again!

We need to raise

500$

In order to be able to host a speaker, Darrel Ray of Recovering From Religion at Sacramento State!

On October 12, 2023 we will be hosting Dr. Darrel Ray from Recovering From Religion! This is our chapter's first event and we would love to have Dr. Ray visit our campus and discuss his work at Recovering From Religion and the psychological implications of religious trauma.

Dr. Darrel W. Ray is author of four books, two on organizational team issues, The God Virus: How Religion Infects Our Lives and Culture which explores the social-psychology of religion and his latest book, Sex and God: How Religion Distorts Sexuality. He has been a psychologist for over 30 years, practicing counseling and clinical psychology for 10 years then moved into organizational psychology and consulting. He has been a student of religion most of his life and holds a MA degree in religion as well as a BA in Sociology/Anthropology and a Doctorate in psychology. You can learn more about this movement at www.recoveringfromreligion.com.

https://secure.givelively.org/donate/secular-student-alliance/help-csu-sacramento-ssa-host-dr-darrel-ray

If you are interested in donating, you can follow this link or the QR code below to donate!

[sweater-daddiesdumbdork]

I’m so sorry about your therapy situation, I had a friend who couldn’t afford therapy and my therapist recommended open path collective, they can offer sliding scale rates for therapy without going through insurance! Might be worth a look. 💖

Thanks babes.

I will absolutely give that a Google and read up on how it works and such.

I appreciate you looking out for me. 💛

[grilledpasta]

Ok tumblr do your thing

😅no but fr I have a friend living in Orlando Florida who desperately needs access to professional therapy services or resources at the moment. She recently went through a pretty traumatic experience with a loss of a loved one. Any resources anyone knows about would be an huge help. I'm doing my own research as well.

Again thanks!

[ribghoul]

some suggestions my therapist has given me that have helped me immensely:

make the first activity you do every morning something you want to do. if you are looking forward to the morning, it helps you get out of bed.

keep a journal/daily planner/calendar book, and use it to make a small checklist of daily goals. having a list of goals physically written down that you can check off helps to keep your day on track and motivate you to get them done. also use this book to write down things you look forward to and events that made you happy. looking back on it can help remind you of the good in your life.

try to always have at least one thing you are excited for planned in your future. having things to look forward to helps to keep you going while you are slogging through even your most troublesome days.

try to keep your days structured by planning out a general schedule for yourself and sticking to it as best you can.

set a wake up alarm that goes off at the same time every day. even if you aren’t able to wake up at the exact same time every day it’s helpful in regulating your sleep schedule, which is integral to good physical and mental health.

set a daily medication alarm. this was necessary for me because i take meds that must be taken at the same time every day, but even if that’s not a requirement for your meds it will make it much easier to remember to take them every day.

[seraphim-soulmate]

NVC Feelings and Needs List

[re-shouto]

Helpful Radical Acceptance Statements

Instructions: Choose three or four to say aloud. It’s okay if you do not agree with every single statement. Focus on the ones you do.

"This is how it has to be right now.”

“All my decisions have led up to right now.”

“There is no use fighting the past.”

“Fighting the past only blinds me in the present.”

“The present moment is perfect just as it is.”

“The present moment is the only moment over which I have control.”

“It’s a waste of time and energy to fight what’s already happening.”

“The present moment is fine, even if I don’t enjoy what is happening.”

“This moment is exactly the way it should be, given what’s taken place before it.”

“The present moment is a result of millions of other tiny decisions.”

Your own: ________________________________________.

Source: GuideToSelf