Your inner world is akin to the landscape of the your mind.

"Your inner world is akin to the landscape of the mind. It can sometimes be cloudy and dark, while other times it can be bright and clear. However, just as we can change the scenery of nature, we can also transform the landscape of our minds. This is precisely one of the goals of psychotherapy.

Psychotherapy is a process that deals with issues related to our inner world. At times, darkness and anxiety can hinder our minds, stealing away joy and satisfaction from life. However, psychotherapy provides the key to transforming that darkness and anxiety into a brighter and more stable landscape.

First and foremost, psychotherapy is a process of understanding and accepting oneself. We often try to avoid stimulating ourselves with past wounds or difficulties, resulting in ignoring or responding negatively to our inner emotions. However, psychotherapy helps us through this process of understanding and accepting ourselves. By revisiting past wounds and dismantling the psychological defense mechanisms that have formed as a result, it leads us to a free and healthy landscape of the mind.

Furthermore, psychotherapy aids in developing new perspectives and adopting new ways of thinking and behaving. We often become entangled in patterns from the past, limiting ourselves and missing out on new possibilities. Psychotherapy acknowledges these limitations and helps develop new perspectives and strategies, expanding the landscape of the mind. This allows us to discover new meanings and purposes in life, enhancing self-efficacy and satisfaction.

Lastly, psychotherapy provides tools for self-care and personal growth. Changing the landscape of the mind requires ongoing effort and management. Psychotherapy teaches us self-observation, self-care, stress management, and interpersonal skills, among others, to continuously nurture and grow our minds. Through these means, we can maintain a resilient and stable landscape of the mind.

Psychotherapy is a process of transforming the landscape of the mind. While changing a mind dominated by darkness and anxiety into a brighter and more stable landscape is challenging, it is indeed possible. Psychotherapy possesses the power to facilitate such changes, guiding us towards a stronger and more stable landscape of the mind. Embrace the journey of psychotherapy and the transformation of your mind's landscape.

54321 Grounding Exercise for Anxiety

Grounding is a simple but effective therapeutic technique that can be used to help you when you feel like anxiety is building up and taking over.  The grounding technique can help you to cope with anxiety and panic attack.

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell 

1 thing you can taste 

And then, Remember to breathe!

This is a proven method to calm your mind using our five senses and bring your attention back to the present moment, instead of staying inside your head. When you notice yourself feeling really anxious, can’t stop thinking, or experiencing high anxiety or panic use this 54321 grounding exercise to try regain control of your emotions or thoughts

First of all, start with taking a really deep breath. Oxygen in our brains can save us.  

Number 5 : See

Look around for five things you can see right now with your eyes and say them out loud. 

You could say, I see a painting on the wall, I see my phone in front of me, or I see tree over the window”

Number 4: Touch

Look around and find 4 things you can touch and feel. You may pay attention to your body to touch or feel. You could say ‘I feel my feet warm, I can touch my cat and feel’

Number 3: Listen

Now, find and name 3 things you can hear any sounds. the clock’s ticking, birds singing, someone is playing 

Number 2: Smell

Say 2 things around you that you can smell. If you can’t smell anything at the moment, it’s ok to move to a different spot to find two things you can smell. I usually put the essential oils around my therapy room to use. Or mint plants during summer time so that my clients can use them when we practice.

Number 1: Taste

Find, and name 1 thing you can taste. it can from your morning coffee. If you can’t taste anything right now, just say out loud your favorite thing to taste. 

Now, take another deep belly breathing to finish this exercise.