The_Therapy_Notebook

I started this account in the midst of the pandemic, as an attempt to destigmatize therapy and to normalize talking about mental health and mental illness openly. My intention has always been to keep the conversation going and to share mental health tips, tools, and resources that you can apply to everyday situations. It is my belief that mental health care and education be affordable and accessible. Instagram is a great way to provide free tips and educational posts. I try my best to share one post a day.

Why the name?

When I begin working with a new patient or client, I usually recommend that they get a notebook they use solely for therapy. In this notebook, they’re to jot down insights they come across in session (you can’t remember everything), the homework assignments, their responses to the homework assignments, and any thoughts or observations they come across during the week. There is so only so much a weekly session can cover. The notebook is their opportunity to jot down and tips, tools, or insights that we learn, but can’t always remember. Think of my Instagram as your own little therapy notebook.

That being said, keep in mind that social media is not a replacement for therapy.

I’ve posted on what insecure and secure attachment styles look like. Here are some tips on cultivating a secure relationships and attachments with loved ones. My last tip that isn’t included is the one I always share, which is to seek th
Red flags in new relationships aren’t just about the things they do. It can also about be about how your behaviors change or how you feel the need to become less of yourself. Less assertive, less outspoken, less funny, less energetic. Take note
Shout out to my mom for inspiring this post. 🫢 Love you💛 #SelfCompassion
Someone with a Disorganized or Fearful-Avoidant Attachment likely had caregivers who were consistently neglectful of their needs and possibly even abusive. As a result this individual may crave affection, but shuts down at any sign of intimacy becau
Therapy allows you to become aware of the things you always needed and allows you to realize that you actually deserve to have them. When you start setting boundaries and remain adamant about what you will and will not allow, you may lose certain peo
Someone with an avoidant attachment likely learned they could not depend on caregivers for emotional support. As a result they are hyper-independent in adulthood and do not depend on others for emotional support. They may have had caregivers who were
Raise your hand in the comments if you’ve ever got caught up on something you couldn’t control 🙋🏽‍♀️. There’s always going to be something you can’t control in life. But for everything that’s out of your control,
The presence of, what you think is, guilt doesn’t always mean you did something wrong. You were conditioned to think it was wrong. There’s a difference. Remember, being mindful of your family dynamics does not make you ungrateful. #Ge
We live in a society where everything is centered around your job or productivity. There's nothing wrong with asking "what do you do?" But often times this can be a source of anxiety for someone who may have lost their job or who isn't sati
Protest behaviors are an attempt at feeling loved and reassured, but going about it in a way that is maladaptive to the relationship. This means that long term (and even short term) it does more harm than good. Protest behaviors happen when your anx
Protest behaviors are an attempt of the anxiously attached to gain reassurance and re-establish a connection in the relationship. The problem is these behaviors are maladaptive to the relationship and do more harm than good. Although the individual c
Here are some signs of an anxiously attached person. Attachment theory was first developed by psychologist, John Bowlby in the 1950's. His main objective was to understand separation anxiety and distress that children experience when separated from