The MLRA Therapy Blog

Insights and ideas from the therapist team at Meghan L. Reitz and Associates.

Tips & Tools in the Counseling Trade: Ideas to Promote Peace of Mind

I thought that this week a focus on sharing tools of the trade would be helpful. Sometimes, I think as both a client and a therapist, you really want to reach solution-focused help. Talk therapy can be very therapeutic, cathartic, and releasing. However, when you walk away from a session- do you have homework to do between sessions? If not, then maybe ask yourself, why you don't.

In order to engage in the therapy/counseling process, it takes work on the client's part to make changes and be held accountable for the goals that he/she has set out in seeking therapy/counseling in the first place. A good place is to start learning techniques that can ease stress, anxiety, depression, loneliness- basically giving a person a better state of mind.

I am going to touch upon a few here. There are so many out there- and with the world of Google, many of you can find similar and additional ideas. But, for the sake of this article, I'd like to stick with some of the powerful ones that I utilize in my practice with individuals.

1) Guided Imagery:

Gently inhale and exhale until you feel yourself calming down from your activities. Now, gradually allow an image of yourself to emerge from within your mind. See yourself sitting in the middle of a Triangle–as a point in the middle …

(You can put on quiet, transcendental music as you begin to imagine yourself).

Feel the Triangle forming itself all around you … right where you are … Let your senses really create this sensation … Now, notice how you feel sitting in the midst of this great structure … how are you sitting, what you look like. Notice as much as you can … (long pause).

Now, very slowly, allow this Triangle to become filled with a warm and gentle blue light … until you can feel yourself being enveloped in it … Bring this light into your solar plexus … and on up into your heart … (long pause).

When your heart is full, imagine a point in the center of the sun … way out there in space where the heart of God resides … Gradually now, allow yourself to merge with this heart in the center of the sun … (long pause). Feel your mind … your heart … your body becoming filled with the energy of the sun … (long pause).

Now, sit for awhile in calm reflection … in the center of the sun … and just let this experience fill you to the very core of your being. Breathe it in with long, slow breaths … (long pause).

Very slowly, now, feel yourself returning here … and coming back into your body. Feel your feet, your arms, your face. You may want to move around a little to bring your consciousness fully back … Take some time to feel yourself being totally present in your ordinary reality.

~This was taken from: HEALING THE EMOTIONS by Jacquelyn Small, Eupsychia Institute

2) Positive Affirmations:

By using the power of affirmations you state what you want to be true in your life. You see reality, as you want it to be. For a while, you ignore your current circumstances and your doubts, and concentrate on a different reality.

- I am healthy and happy.
- Wealth is pouring into my life.
- I am flowing on the river of wealth.
- I am getting wealthier each day.
- My body is healthy and functioning in a very good way.
- I have a lot of energy.
- I study and comprehend fast.
- I am getting A's in my exams.
- My mind is calm.
- I am calm and relaxed in every situation.
- My thoughts are under my control.
- I radiate love and happiness.
- I am surrounded by love.
- I have the perfect job for me.
- I am living in the house of my dreams.
- I have good and loving relations with my wife/husband.
- I have a wonderful satisfying job.
- I have the means to travel abroad whenever I want to.
- I am successful in whatever I do.
- Everything is getting better every day.

~ Copyright 2001-2005 Remez Sasson,

3) How to do the Grounding Technique:

1. Bend your knees slightly and place your tongue on the roof of your mouth behind your top teeth. Focus on your feet and imagine them sinking down into the ground that supports them.
2. Place the fingertips of one hand beneath your lower lip and the heel of the other hand on your navel with the fingertips pointing down towards the ground (see arrow on diagram).
3. Hold your hands on the points for about 30 seconds, or 4 - 6 complete breaths. Then switch hands and repeat.
Breathing slowly and deeply encourages relaxation and further enhances the benefits of using this technique.

How it Works:
When you hold your hands in these positions they are contacting key points on the central vessel of the energy system. By simultaneously stimulating the beginning and end points of this meridian the brain is stimulated and mental fatigue is relieved.
This simple exercise is useful during breaks from repetitive tasks, when working in front of a computer, or after long spells of driving.

The Grounding Technique helps with:
- General co-ordination
- Organizational & sorting skills
- Reading without disorientation (smoother tracking along lines of text)
- Promoting grounding
- Mental alertness
- Improved posture (discourages slouching)
- Relaxes the eyes


4) Anger Management Techniques:

Anger is a very strong emotion. Uncontrolled anger is a life-long pattern. It is not easy to overcome anger; it requires determined commitment. It requires honesty, courage, and tremendous inner strength. It also requires help from others. To overcome anger, these steps are important:

  • Consciously determine to be calm. Don't react, think! Remember your goals and respond appropriately. Choose to remain calm!
  • Communicate. When someone upsets you, tell them. Calmly talk to them about how you feel about their words or actions. Learn to express yourself better -- clear and composed. Choose to!
  • Remove yourself from the scene until you can respond without anger.Your success will not happen overnight. Take it one step at a time, one day at a time. Remember to relax. Relaxation exercises or music can be helpful. Keep in mind you can reach out to someone you trust for help. Choose to!
  • Frequently take time for yourself. Do something you enjoy like walking in the park, swimming, reading the Bible, or seeing a feel-good movie. Do something nice for someone you admire. It's okay to feel good about yourself. Choose to!
  • Look for the positives. Don't dwell on the negatives. "Don't sweat the small stuff." Learn to be forgiving. This is difficult, but we need to start by learning to forgive ourselves!

~ From

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