Incredible insights from Ashley!
Recently, I attended an incredible group discussion in the online therapy community: it was a self therapy session hosted by the wonderful Ashley, a verified therapist here at 7cups. It was a rewarding, relaxing experience with some of the most helpful insights and tips that Ashley graciously shared with us, and I really think they could benefit us all <3
The insights shared are noted below! Hope this helps! Once again, lots of thanks to those who organised this amazing session and a huge thank you to Ashley!
Check out Ashley's profile here
You can answer as many as you want, as briefly or as long as you'd like, and in private, or in the thread below, whichever feels best for you!
Exercise 1:
Hello again everyone! Before we try to “fix” anything, we start by simply arriving.
We are going to do a simple exercise to start called a Physiological Reset:
Place one hand on chest, one on stomach
Breathe in slowly through your nose
Exhale longer than you inhale
Continue for 1–2 minutes
Also for quick Reset Options you can choose one of the following below:
Unclench your jaw and drop your shoulders
Press your feet firmly into the ground
Look around and name 3 colors you see What pace have you been moving at today (fast, slow, overwhelmed)? What would you say?
What would “slowing down” look like for YOU right now?
Let's focus a bit on internal awareness. You can’t care for what you don’t notice. Awareness is the foundation of self-care.
For another Check-In Exercise we can answer the “3 Layers”
Thoughts: What has been on my mind lately?
Emotions: What feelings are underneath that?
Body: What sensations do I notice? Feel free to share when you are ready!Let's try this also. Fill in:
My mind feels: __________
My emotions feel: __________
My body feels: __________Take a moment to reflect and fill this out:
Pattern Reflection:
Am I avoiding, overworking, or withdrawing? __________
What might I actually need right now? __________
Keep your answers short and honest, just notice what comes up.
Try to stay present with your feelings instead of avoiding them, set small, manageable tasks instead of overworking, and reach out or engage with others instead of withdrawing.
Exercise 3:
Self-care becomes clearer when you identify unmet needs, not just symptoms.
Core Needs Inventory
Note what feels low right now:
Rest / Sleep
Quiet / Alone time
Support / Connection
Structure / Routine
Fun / Play
Meaning / Purpose
Reality Check Exercise:
What have I been giving too much energy to?
What have I been neglecting?Answer by Ashley: That is a really important question. When your energy is going toward things you cannot control, it can help to focus on small actions within your control, like caring for your basic needs, setting gentle boundaries, and practicing self-compassion. Even tiny moments of self-care or pausing to breathe can make a difference, and reminding yourself that it is okay to not have control over everything can reduce the pressure.
Match a need with a realistic action:
Need Small Action
Rest Go to bed 30 min earlier
Connection Text or call one person
Calm 5 minutes of silence or breathing
Joy Do something mildly enjoyable
Control Make a simple to-do list
Your Match:
My need: __________ → My action: __________
What are your needs right now and what actions are you going to take to meet those needs?Self-care is most powerful when it helps you in the moment, not just afterward.
Tool 1: Interrupt the Spiral
When thoughts race:
Say: “Pause.”
Ask: “Is this helpful or just familiar?”
Tool 2: The 10-Minute Rule
If overwhelmed:
Do one task for 10 minutes only
Stop or continue—both are okay!
Some other tools! Tool 3: Emotional Release Options
Write without editing for 5 minutes
Cry, stretch, or move your body
Talk it out (even out loud to yourself)
Tool 4: Grounding Through Action
Wash your hands slowly and notice sensations
Drink something warm
Step outside briefly
@DustOfSnow
This is fabulous. I wasn't able to attend, so it's great to not miss out. But even if I had attended, I wouldn't have remembered everything, so it's wonderful you wrote it down.
I love the realistic approach to things. When times are hard, I really don't need something hard to do! Or vague. "Be more positive " sounds great, but can feel impossible. While acknowledging my state and adding "and" feels much more real and achievable.
I also really liked "is this helpful or just familiar?" . Takes the self blame out of doing something apparently unhelpful. And helped me understand why I find answering "is this helpful?" difficult. There's comfort in the familiar and repeating a habit when I don't want to is frustrating. So the reminder that the habit arose out of a valid need such as comfort and thus offered some help, really helps.
Thanks again for making these tips available.
@Clio9876
You're so very welcome Clio <3 I am glad you found these tips as helpful and enlightening as I did. Wishing you spectacular warmth and energy for the rest of your day/night! :)
Loved this especially the reminder that acknowledgment is self-love. Grateful for these gentle tools. This is beautiful especially 'acknowledgment and gratitude count as self-love.' 💛
Sometimes we forget that noticing our own efforts is an act of kindness too. Thank you for this reminder, Snow.💐💐💐💐💐❤️❤️❤️💗❤️💖
I Hope You have a wonderful day today love you @all listeners
@Claimlistener
You're very welcome! Thanks so much, and sharing love to you too! <3
@DustOfSnow
Thanks for your patience 😊
Happy Sunday
