Goal Motivation

Hi Everyone! My name is Angelica, but I prefer to be called Angie.  I am a student in the Rehabilitation and Mental Health Counseling program at the University of South Florida. I also work as Mrs. Stephanie’s Administrative Assistant here at Serene Mind Psychology.

In addition to my professional interest in counseling, I am a certified Success and Wellness Coach. In my work as a coach, I help my clients (who all happen to be college students) to first cultivate a vision for how they’d like to live their best lives. Most of that process involves asking them to consider their values, their priorities, and to reflect on their level of satisfaction in eight dimensions of their wellness: Physical Environment, Career, Finances, Physical Health, Friends/Family, Romance, Personal Development/Growth, and Fun/Recreation. From this vision, my clients then set goals to help facilitate balance across each of the eight areas mentioned.

While there is a certain objectivity to the goal setting process, our goals are a reflection of who we are and what we value. The art of goal setting is important to facilitating forward movement in both the coaching and counseling environments. So how can you ensure you set goals that allow you to cultivate a momentum and will carry you forward into living life on your own terms? The key is to set SMART goals! SMART goals are:

  • Specific: Specific goals are those that get down to business. What behavior or thought are you seeking to change in order to improve your satisfaction with your life or holistic wellness?
  • Measurable: Measurable goals allow you to answer the question, “what will it look like when this goal is met?” If you either can’t measure your goal progress or don’t know what to look for, how will you know when you’re ready to set your sights on a new target?

  • Attainable: Attainable goals are those that stretch you just outside of your comfort zone-- but not so far out of it that your goals are no longer within reach. This makes the difference between a goal that is a confidence boost and one that is a confidence bust!

  • Relevant: Relevant goals help us answer the question “why”—why does this goal matter? What purpose will it serve to accomplish this goal? When you know your ‘why’, you can accomplish any ‘what’!

  • Time-bound: Time-bound goals have a timestamp on them: By when will you have this goal completed? It is important to be realistic as you are setting your timeframe; again, this be a make-it or break-it for your confidence!

I learn through examples, so here is an example of one of my goals for this year:

In order to become the best coach I can be, I will read one piece of material per month that expands my knowledge and skill set as a coach. After reading each resource, I will create a 1-page summary of major takeaways and strategies I can use to integrate the resource into my practice as a coach.

Can you identify each element of the SMART framework in my goal?
 

Summer Loving

Hi all! I would like to introduce myself. My name is Bridgette, and I am a counseling student at the University of South Florida. I have been working with Mrs. Stephanie as her Administrative Assistant for the past year. Some of you may know me from our phone conversations, or by my assistance in the therapy room during my practicum experience. I am happy to share that I will be graduating next summer with my master’s degree in Rehabilitation and Mental Health Counseling, and will be a Certified Rehabilitation Counselor, and a registered counseling intern with the state of Florida. I enjoy writing in my spare time, as I find it to be a fun form of self-expression. Mrs. Stephanie has asked that I join her in contributing to our blog, and I am thrilled to share my first post!

Aaah, it’s sweet summertime!  Our kids are out of school, or if we don’t have children at home, perhaps we’ve decided to take some time for ourselves this summer. Whether vacationing, stay-cationing, or simply taking some time to relax when we have a moment of peace after work, summertime can be ideal for connecting with oneself again, and refocusing on what is most important to us.  

Summertime can serve as a great time to reconnect with our values, strengthen coping mechanisms, and re-center ourselves. For school aged children, teens, and young adults, summer may serve as the ideal time to begin therapy. Oftentimes when planning for summer we think of all of the most enriching possible activities out there. We register our kids for a great summer camp, and plan educational trips to museums. We plan picnics outside at the beach, and splurge on all access passes to Adventure Island, (anything to beat the scorching Florida heat). We take time to travel, and to be outdoors. What we often overlook during the summer is helping our young ones, and ourselves, to work on our mental health.

The benefits of therapy are innumerable. Research indicates that 75% of individuals who enter therapy show some benefit (APA, 2017). The following are some benefits of attending therapy over the summer as I have identified. Keep in mind that everyone is different, and as you are reading I encourage you to open yourself up to what benefits you could see for yourself of going to therapy.

  • Gain coping mechanisms In counseling we cultivate coping mechanisms that will be carried with us far beyond our time in the therapy room. Oftentimes when life throws us barriers, we develop coping mechanisms that don’t serve us. We may not even be aware of what these maladaptive mechanisms are. In therapy we learn to identify our not so helpful coping mechanisms, and to find what is healthy, and what works for us.

  • Manage our stress The summer can be an ideal time to take a break from our usual routine, and to work through out stressors with our therapist. The act of going to therapy itself may also serve to reduce stress. Therapy means having regularly scheduled appointments to look forward to for y-o-u.

  • Improve our concentration Whether we have a break from responsibilities this summer, or if we are still engaged in school and work, summer can be an excellent time to refocus, and to gain skills to help us concentrate throughout the year.

  • Cultivate self-esteem It’s the dreaded time of year again when we get to see the beautiful (beautifully photoshopped) models showing off their tans and their ‘beach bodies’. Rather than focusing on trying to look like the celebrities we see, this summer perhaps we can turn inward to work on cultivating our self-esteem.

  • Get a handle on our anxiety and depression Although we often think of wintertime as a time that individuals most often feel depressed and anxious, summertime can often bring those feelings to the forefront of our lives. The extra time off may be a relief, but it may also bring to light feelings we are coping with all year long. In therapy we can gain the skills we need to cope with feelings of anxiety and depression.

  • Gaining insight of ourselves Our modern society doesn’t often provide us with opportunity (or time) to take a step back and think about ourselves as individuals. Therapy, for some, may be the first opportunity for a higher level of introspection, and may be an opportunity to feel truly heard and understood by a compassionate listener.

If you or a loved one has been on the fence about when the right time for counseling is, I hope you consider taking time for yourself this summer to find a counselor who is a good fit for you or your loved ones needs. Whether you are reading this post this summer, or if it’s any time of the year, I encourage you to find a clinician who will work alongside you while you work on yourself.

March Momness

The final four weeks of my maternity leave were anything but a Sweet 16. My baby boy began teething, my breast pump broke, I was nervous about leaving him with his nanny and I questioned how to keep my business growing. The anticipation of my first week back was overwhelming, I knew March would be tough.

Going back to work for the first time as a mompreneur has been a tremendous experience. I did not expect to miss my job as much as I did. I am now part of an elite team of women. A team composed of hardworking moms, who are not afraid of a little spit up on their work shirt and want to be able to juggle it all. Trust me, I am still in awe that I am a mompreneur. 

It seems like just yesterday, I was devastated and questioned if I would ever even have the chance to become a mom. I struggled with infertility for years. I tried countless medicines, treatments and exercises. All lead to only more frustration and disappointment. I finally was ready to try IVF, it was our last hope. My husband and I went to our first appointment. I told the doctor about a new medicine that I had been prescribed. I explained how the medicine caused me to feel dizzy and light headed. She said to stop taking it and as a precaution she had me take a pregnancy test.

A couple of days later I had the best phone call of my life, I found out I was pregnant with my little bundle of joy! Pregnancy was amazing. I felt wonderful, my skin was glowing and I was able to exercise just about everyday. I was ecstatic to know that I would soon be a mom. 

Fast forward to the day my son was born, almost four months ago. I had my delivery play book, I was determined to wait until the last minute for any pain medication and I was going to walk around the hospital doing laps (I am sure I would have done sprints if they approved). None of that happened, nothing went as planned.

My little boy made his all star debut two weeks early. During labor I had internal bleeding and tears, to the point that my doctor did not know where the blood was coming from. I was scared, my family was terrified and I am still physically trying to recover from the pain. I am very thankful for the support of my loving husband, parents and sister who all took care of my every need for weeks; until I could finally stand and walk without the agonizing constant, sharp pain. 

Due to the severity of my internal wounds, I am still healing. It is bizarre to think that my son is rolling over, teething and babbling for days, while I am still in pain. My plan was to take three months off my role as a therapist and return to work, just like most postpartum moms. That was an unrealistic expectation. 

I am back at work this month, as a mompreneur and I want to share how lucky I am. I earn a living doing what I love. I find my job (despite having very stressful moments) is therapeutic to me. Being a therapist, is a lifestyle. It is an enormous part of who I am and I am thankful I get to help clients in search of hope everyday. March has been a month full of new beginnings, balance and strength. 

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