Enso Therapy Group

04/02/2020

Makena's Day 9 check in. Where are your thoughts, feelings, and actions this week?

Covid19 Quarantine: Day 9

In order to build a gratitude practice into your life, you have to grow positivity. Healthy grounded positivity involves growing positive thoughts, positive feelings, and positive actions.

A couple of those positive actions is checking in with your feelings and reminding yourself to breathe.

Inhale deeply through your nose, exhale slowly out your mouth. Repeat 3 times.

Ask yourself, how am I feeling today?

04/01/2020

Makena's Day 8 check in: Where are your thoughts? Are you able to find gratitude in the quarantine?

Covid19 Quarantine: Day 8

Something I've been seeing more and more of is this notion that "I have to be positive all the time" or "I can't let negativity get to me". Yes, there is truth to living a life of gratitude and finding the positives, however, look out for "toxic positivity".

Toxic positivity sounds like "I have to be happy today, I can't think about the bad things that happened". Healthy positivity sounds like "I am grateful for this beautiful weather today. It's been an hard day and the sunshine helps lift my spirits". See the difference?

It's healthy to acknowledge the hard, and it's healthy to find places of joy too. Work on growing those healthy positive thoughts, because you are worth it! 🤗

How are you feeling physically today?
How are you feeling emotionally today?
How are you thinking today?

Breathe in positivity, breathe out pessimism.
Breathe in joy, breathe out bitterness.
Breathe in goodness, breathe out negativity.

04/01/2020

Makena's check in for Day 7

Covid19 Quarantine: Day 7

Yesterday our first tulip bloomed in our yard. Flowers are starting to bloom in gardens and on trees, spring is starting to peek through!

We have been waiting since last spring to see if our tulips would pop up and bloom this year. Seeing the flower start to come out is such a great reminder that we cannot control nature, we cannot rush nature. Nature takes it's time.

It's ok that we have to slow down right now, the flowers will still bloom. 🌱🌷

Breathe in...hold..breathe out......
How are you feeling today?

04/01/2020

Makena's day 5&6 check in

Covid19 Quarantine: Day 5&6:

Go outside, seriously, do it! It's gorgeous! This whole weekend has had beautiful weather! ☀️

Breathe in the fresh air, breathe out the staleness of inside.
Breathe in sunshine, breathe out winter.
Breathe in the goodness of the moment, breathe out what you can't control.

How are you feeling physically right now?
How are you feeling emotionally right now?

Focus on the moment, focus on the good. 🧘

03/28/2020

Day 4 of Makena's check-in challenge. Today she shares a little story about expectations and breathing.

Covid19 Quarantine: Day 4

Quick story: my dog is terrified of storms. Last night she was up half the night panicking because a big thunderstorm rolled in. She started panting because she was so scared she wasn't breathing. Well... This meant I too was up most of the night caring for and trying to calm down my dog.

Originally, I had a lot of plans about all I wanted to accomplish today. Today, after only a few hours of sleep, I woke up and realized my original plan wasn't going to happen.

I was able to get a few things checked off my list, but many things are left undone. And you know what? That's perfectly ok with me! A few years ago I would be upset with myself for being tired and less productive, but I now understand the importance of listening to my body and giving it the rest it needs. I'm learning to be ok with less productive days because I know that my worth isn't measured by my productivity, and YOURS isn't either 🙂

AND my dogs panting last night is a good reminder to BREATHE... 🐶

Breathe in...hold..breathe out......repeat

How are You today?

03/26/2020

Day 3 of Makena's check-in challenge! It's not too late to join and follow along!

Covid19 Quarantine: Day 3

Breathe in...2...3...hold...2...breathe out...2...3...4...5...6 and repeat as necessary

How am I feeling physically today?
How am I feeling emotionally today?

This is a weird time right now. Lean into the weird, lean into the unknown, lean into the changes. Allow yourself time to slooowwww doowwwnnnn. Allow yourself time to be yourself and be human. All we can ever do is do our best with who we are and what we have in the moment. You got this! 🙂

03/26/2020

Day 2 of Makena's check-in challenge!

Covid19 Quarantine: Day 2

Now that we have this month of time to slow down, use it to help do something positive for your mental health! It is so important to give yourself time to rest, recover, heal, and grow.

What do you need this time to do?
-Rest?
-Recover?
-Heal?
-Grow?

And remember to breathe: in...2...3...hold...2...out...2...3...4...5...6 and repeat

Check in: How am I physically feeling? How am I emotionally feeling?

03/26/2020

One of our counselors, Makena Lengquist, has started a 30 check-in challenge, follow along!

Covid19 Quarantine: Day 1

We are living through uncertain times right now. We are in uncharted waters. I know for me, in times of stress I need to remind myself to breathe. So I thought I'd do the same for you!

I have every client of mine try these two things, so let's take time each day of this quarantine to do the same.

When you read this message, take a few minutes to follow along and check in with yourself:
-first we will do a breathing exercise
-second we will check in with how we are feeling

Breathe in for 3 seconds, hold for 2, breathe out for 6 seconds. Repeat a few times.

Now, take a moment to ask yourself and notice:

How am I feeling physically? (Go head to toe and notice what your body is doing: do you have a headache, is your jaw tense, are your shoulders tight, etc?)

How am I feeling emotionally? (Actually assess what emotions you are experiencing and label them.)

We may not be in control of the virus or the situation around us, but we can control what we focus our time, energy, and attention on.

-Take care of yourselves-

03/26/2020

Ensō Therapy Group takes our obligation to enhance and preserve the safety and welfare of our community very seriously. As a result, our therapists are conducting all sessions via teletherapy using our secure video chat interface. Teletherapy is covered by nearly all insurance plans in the same way as in-person sessions are. All of our therapists are continuing to accept new clients via teletherapy as well, so please reach out to us at scheduling@ensokc.com and let us know how we can serve you!