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10 minute Well-self activity

August 2, 2020

Manage your Monday: A 10 minute ‘wellself’ activity to help you reach your wellness goals

Needed: Paper, pen/pencil & your favorite cup of tea to ease into your calm space

1. Identify & go to a calm place in your home or community you can enjoy a cup of tea & some time to yourself

2. Write out six small goals for your week: a #physicalwellness goal, a #emotionalwellness goal, a #spiritualwellness goal, a #socialwellness goal, a #professionalwellness goal & a #psychologicalwellness goal.

3. Make sure each goal is a #SMART goal: Specific, Measurable, Attainable, Realistic/Relevant & Timely – this will help you be able to achieve your goals more easily

4. Set out in baby steps to complete each goal this week & reevaluate next Monday. If you got all six, you’re amazing..if you completed just one, you’re amazing. Do what fits your needs & do not punish yourself if all six are not met. #growth#growthmindset#learningopportunities

Example sheet:
1. Take at least 3, 30 min walks this week
2. Allow myself space to cry, laugh, smile, and FEEL at least once daily this week
3. Pray or meditate on the meaning of spirituality by Friday this week
4. Call one of my friends and chat for at least 10 minutes this week
5. Leave my work at work this week by not answering my phone during “at home” hours
6. Set my therapy appointment this week

Checking in with Yourself

September 24, 2020

Often times, we run around so quickly, doing so many things or tasks on our to-do lists, that we barely even think to check in with ourselves. That is, until you go to lay down at night and sleep, and instead are bombarded with rapid cycling thoughts that keep you awake for hours on end. Or, we run ourselves so ragged we crash, lose track of our concentration, or even become more likely to be physically ill due to stress.

Could you be experiencing any of these symptoms? If so, a daily check in sheet can help you to get in touch with your mind, body and spirit, helping you to keep yourself oriented to how you are feeling, and therefore able to intervene with a grounding or relaxation technique, before it’s too late.

Check out this quick check in sheet below for assistance with meeting yourself where you are at, and giving yourself the kind treatment you need to stay your wonderful self! (Note: use another sheet for more space in each section of the day if needed.)

Ask yourself three times daily:

What am I feeling? (Emotion)

Where do I feel this in my body?

What is impacting this emotion around me? (Environment)

What are my thoughts to myself right now?

What are my thoughts to others right now?

What do I need to give myself or someone else, right now?

Take a moment to THINK:

Am I speaking my Truth?

Am I being Helpful with this thought?

Is this thought Insightful?

Is this thought Noble?

Is this thought Knowledgeable? 

Worksheet Developed by Jennifer @TheMindfullcup.com, LLC
*THINK skill adapted to fit needs of this worksheet

6 Brief Tips to Managing Traumatic Stress:

October 20, 2020

“Through the darkest storms, come the brightest rainbows.” – unknown

Feeling overwhelmed, anxious, irritable, sadness, loneliness or other symptoms during this difficult time in the world?


Here are six of my favorite brief tips for managing traumatic stress:

*Utilize meditation, prayer or other grounding skills to find solitude within self, tuning out the chaos for at least 15 minutes daily. 

*Stay active! Walking, yoga, playing outside with your kids, take your reading outdoors, go biking. Whatever you decide, have fun with it!

*Give yourself a break(s). Validate your experience. This is hard. It’s okay to let go of high expectations & focus on doing your best, knowing your best will change on a day to day basis. 

*Identify 3 things you can be grateful for daily about yourself, your family/friends, the world. 

*Get cozy: use a weighted blanket, have tea time (avoid increasing caffeine), pet your dog/cat, snuggle with your loved ones, laugh!

*Ask yourself questions, check in with yourself: Am I worrying about an outcome I can’t control? Is this a helpful thought, or just distressing? What would I gain if I let go of this thought? 

  -Jennifer Ljungquist-DeMayo, NCC, LMHC, LPC