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
Thank you so much for sharing such an in-depth , informed interview.
I'm looking forward to going through all of this and study it further 💙🤗
@Amanda84
Of course <3 It's my pleasure!
Hope you find it helpful :)
@DustOfSnow
Absolutely 🤗 💙
@DustOfSnow
Thank you soooo much for taking notes and sharing the best highlights from this workshop! These exercises hold so much value that we can continually revisit.
And thank you, @AshleyNFlewellenLPC. You're a natural host, and we so appreciated your time! Would love to have you again <3
@Heather225
Absolutely <3 It was my pleasure :)
Had an excellent session with everyone, and of course, Ashley!
@DustOfSnow
Thank you for taking the time to make this post for everyone who was not able to join the workshop!
@amiablePeace77
You're welcome! Its my pleasure <3
@DustOfSnow Thank you Dust, I will review this later <3
@BlankPageAndAThousandWords
You're very welcome <3 Wishing you a lot of warmth and love :)
@DustOfSnow Thank you to you Snow and Ashley 🌸
Hopefully I don’t miss the next session from you Ashley!
@JasGab200519970
It was my pleasure :)
Glad it could help <3
Stay awesome
@DustOfSnow
Thank you so much for being so thoughtful!
@LisaMeighanMScGMBPsS
Thank you for helping organize and facilitate such a lovely, important session! <3
It is my pleasure and one of the most rewarding aspects of being on 7 Cups is giving back to the community and everyone who uses it through the collaboration between therapy and the community.
This was an excellent idea and thank you so much for taking your time to do this, Snow!
@DustOfSnow
Thank you for sharing these helpful ideas.
@CalmRosebud
It was my pleasure, Rose <3 The thanks go to the community as a whole for helping organise this!
@DustOfSnow
Thank you for sharing this, as I was unable to attend, and yet I can still benefit from the tips and ideas you outlined 😊
@ShadowFaerie
Of course <3 So glad this helped :)
@DustOfSnow
I love this, it was put together so simply but eloquently! I will definitely be using these self-care techniques/actions moving forward. Thanks again 😇💕
@colorfulHorizon2069
You're so very welcome, Horizon <3 Awesome initiative, I love that you are actively trying to engage with self care practices, its so important. You rock.
@DustOfSnow
Thank you 🤗 Sel-care is sooo important!
@DostOfSnow
Thank you, Snow, for sharing these beautiful insights and exercises. 💛 This workshop sounds like it was truly healing. I love how Ashley focuses on small, realistic steps especially the 'Physiological Reset' and '10-Minute Rule.' These are tools we can actually use in our daily lives. Grateful to you and Ashley for creating such a kind, practical space for growth.
@Claimlistener
It was my absolute pleasure to be able to share this with you all <3
I am so glad you found these helpful, and I agree, these tools are so practical and valuable for our day to day lives! Wishing you a spectacular day ahead <3
@DustOfSnow
THANK YOU SO MUCH 😊 😊 😊
