Resources

3 benefits of therapy check-ins for clients and counsellors

December 1, 2021 by Team Wellin5

We often speak of check-ins in a workplace context, but they can be beneficial in many other environments — including counselling practices. The frequency of therapy check-ins is up to the client and counsellor. Whether it’s quarterly, bi-annually, or annually is dependent on your client’s needs. More is not always better — every situation is unique and can be tailored to a specific client. Keep reading to find out why therapy check-ins work, and questions to get you started.

Why therapy check-ins are beneficial

Keep clients on-track: Clients often come to counselling with goals in mind, whether they articulate them or not. Whether it’s to feel better, get to know themselves on a deeper level, or to deal with specific scenarios in their lives, there’s always a hope for improvement. Checking in with your clients allows both of you to determine whether you’re on-track for those goals. It also allows you to track progress and celebrate wins that have happened along the way — leading to stronger client-counsellor relationships, increased self-esteem, and a sense of accomplishment for both parties.
Adjust goals as you go: Therapy check-ins help clients and counsellors determine where most of the time and energy has been going, and whether or not that’s beneficial. Maybe a client first came to counselling to deal with a specific issue, but they now need support in another area of their lives. Check-ins allow you to recognize this and adjust as you go.
Refreshed commitment to growth: Let’s face it: counselling isn’t always fun or positive. It can feel like really hard work. Though the long-term benefits are countless, doing the work takes patience and resilience. Therapy check-ins help clients re-ignite their intentions and remember why they’re there in the first place. This commitment allows clients to stay on-track and continue with their mental health goals.

Therapy check-in prompts

Unsure what to ask your clients during therapy check-ins? Here are a few examples to foster conversation:

Given our work together so far, what do you feel the best about?
What do you feel could use improvement?
Which area of your life do you feel you’ve made the biggest improvement in? Take time to feel proud of that.
Which area in your life could I support you in more?
Are there events coming up in your future that you’re nervous, fearful, or unsure about?
What brings you the most joy or inspiration in this season of your life?

Keep clients on-track after check-ins

Therapy check-ins are an amazing way to determine where your client is now, and where they’d like to go. Help them get there with digital tools that elevate your practice. Therachat is a digital homework tool designed with the client-counsellor relationship in mind. Therachat comes equipped with skill-building activities, homework reminders, mindfulness exercises, and emotion tracking. It’s an innovative way to help your clients feel supported between appointments, so they can stay on-track in their mental health journey. Learn more about Therachat for clinicians.

20 journal prompts for gratitude, self-love, and reflection

May 3, 2021 by Team Wellin5

Journal prompts can jump-start a journaling habit. This is important because journaling is one of the simplest and most effective ways to self-reflect, boost gratitude, and decrease anxious thought patterns. So it’s no surprise that many therapists have helped their clients weave it into their daily habits. It’s accessible to get started, simple to pick up as a habit, and can offer a full range of benefits. However, it can be tough to know where to start. One of the biggest questions clients often ask is, “Well, what do I write about?”

That’s where journal prompts come in. Journal prompts equip clients with a specific thought or idea to explore. So, we’ve gathered 20 of our favorite journal prompts across different categories. We love these because they’re easy to keep close and offer to clients who are interested in getting started with journaling.

Gratitude:

Write about 5 things in your life that you’re grateful for.
Make a list of the people in your life who genuinely support you, and who you can trust. Communicate your appreciation for them.
Look around your physical space. What are 5 things in your immediate environment that you’re grateful for?
Think of one thing you accomplished today, big or small. Write yourself a thank you letter for the accomplishment.
Write about something someone did that made you happy. Alternatively, write about something you did to make someone else happy.

Self-reflection:

What does a perfect day look like for you?
What is the one thing you worry about most? Is this worry realistic? If so, is there anything you can do about it?
What’s one topic you need to learn more about to help you live a more fulfilling life? Make time to learn about it, even if it’s for a little while.
What do you wish others knew about you?
When do you feel most energized?

Self-Compassion

If you could talk to a younger version of yourself, what would you say? What advice would you offer?
Write the words YOU need to hear right now from someone else.
Write down what you wish others knew about you.
When you’re in physical and emotional pain, what’s one kind thing you can do for yourself?
What is one thing you’re really good at, and describe why this is a skill.

Money Reflection:

What story were you taught about money while growing up?
What does it mean to you to have ‘not enough’ money? And what about ‘too much’, if there’s such a thing?
What would you like your financial situation to look like in 5 years? What about in 10 years?
What’s one thing you can do today to improve your financial situation?
What’s your biggest fear in relation to money?

Journal prompts help clients get started. Keep them on-track.

As clients get acquainted with journal prompts, they’ll feel more comfortable over time, and many begin to enjoy it. Journaling then becomes a tool to combat negative thoughts — a writing meditation. That’s why it’s important to keep clients on-track with their journaling progress in order to build a proper habit and reap the benefits. Digital tools like Therachat helps counsellors stay connected to therapy clients between sessions, resulting in increased compliance and quicker goal achievement.

Use Therachat to boost homework compliance by 80%. Learn more.

How to create a habit of gratitude journaling

March 30, 2021 by Team Wellin5

According to research, practicing gratitude is one of the simplest ways to increase and maintain happiness. So it’s no surprise that gratitude journaling has made its way into the daily habits of many. It’s accessible to get started, simple to pick up as a habit, and can offer a full range of benefits. Daily gratitude journaling can lead to increased positivity, reduced stress, and a generally pleasant outlook on life. With the help of a counsellor, clients can take advantage of these benefits and create a positive new daily habit.

How to get clients started with gratitude journaling

Clients can sometimes meet gratitude journaling with resistance. They may be unsure, skeptical of benefits, or just find it difficult to incorporate a new habit into their lives. This is natural and understandable. So how can they work past that?

It’s important to make a new habit as easy as possible to reduce friction. So start as small as possible. Encourage clients to gratitude journal for just two minutes every day. That’s it. It may not seem like much, but by just showing up for the bare minimum, clients are already making gratitude journaling a habit. Once they’re comfortable with the two minutes of writing, slowly increase the time until you hit a new shared goal together. Whether it’s 5, 10, or 15 minutes, working up to new goals will not give clients the benefits of gratitude, but also the pride of knowing they stuck to it.

When to gratitude journal

It’s recommended that clients write in their gratitude journal first thing in the morning. Not only is it a great way for clients to incorporate a few minutes of ‘me-time’ into their day, but it’ll create a gratitude snowballing effect. When clients write down a few things they’re grateful for right at the beginning of the day, it’s easier to recognize more throughout the day. With confirmation bias on their side, clients will begin to realize just how much they have to be grateful for.

Leverage technology

In today’s tech-focused world, digital tools are the easiest way to stay in touch with clients and keep them engaged with gratitude journaling and other homework. A digital homework app like Therachat can support the counsellor-client relationship. Check in on client progress, send them prompts between sessions, and boost gratitude journaling compliance. Equip your clients with the tools to reach their goals faster.

Gratitude journaling prompts and structures

Not sure how to get clients started or how to offer guidance? Keep reading for a few easy to implement tools and exercises. Once clients get comfortable with the basics, they’ll feel more confident picking up a journal and writing on their own. Here are a few starting points:

The 5 Minute Journal: The 5 Minute Journal is an amazing tool for clients who want structure laid out for them in the simplest way. All it takes is a few minutes in the morning and a few at night to build the habit of gratitude journaling. The journal leads people to a better version of themselves.
5 specific things you’re grateful for: This is another great exercise for beginners. Ask clients to note 5 things they’re grateful for. The goal is to be as specific as possible. For example, rather than “I’m grateful for my family,” aim for something more like “I’m grateful that I got to speak with my mom on the phone today.” The specifics of gratitude not only produce more of an emotional response, but they keep things interesting.
Gratitude in the physical space: This one doubles as a grounding mindfulness exercise. Ask clients to look at the physical space and either write or mentally note everything they’re grateful for. So if they’re on the bus, maybe they’d find beauty in the blue sky just outside the window, or watching strangers share a laugh. Clients can do this exercise anywhere, and anytime. So encourage them to take mental breaks during the day to tune into this exercise. Whether they’re at a park, in their home office, or in the middle of a trip to the grocery store — encourage clients to find the good in their space.

Support your clients with gratitude journaling

Introducing gratitude journaling is well worth the benefits. Over time, clients will feel more comfortable, confident, and even enjoy reaching for gratitude in their mental toolbelt. For counsellors looking to support their clients along the way, digital tools like Therachat will boost gratitude journaling compliance and build positive habits faster. Use Therachat as a channel for communication with your clients, and get them on track to become gratitude journaling pros. Learn more.

How counsellors and clients can look forward to 2021

January 2, 2021 by Team Wellin5

It’s time to look forward to 2021. Entering a new year is always exciting — full of goals, possibilities, and new adventures. But this year feels a little different for everyone. Some may almost hesitate to look forward to a new year after wrapping up one like 2020. We want to help you and your clients overcome that reluctance in practical ways.

Lessons learnt in 2020

In our last article, we covered what counsellors learnt in 2020, and what they can expect to take into 2021. Here’s what we found:

Be flexible: Meet clients where they are. Whether that be in-person sessions, video calls or jumping on a phone call.
Virtual counselling is here to stay: The COVID-19 pandemic brought to light just how critical technology continues to be in keeping us connected. Now that counsellors and their clients have discovered that virtual therapy is possible and effective, there’s no going back. The convenience and accessibility is important to clients.
Digital tools are a necessity: As the industry and it’s clients embrace virtual counselling, digital tools like Therachat are essential to ensure clients are staying on-track between sessions and meeting their goals.

For the full breakdown and more details, read the article on our blog.

How to look forward to 2021

For many, this year felt unpredictable, stagnant, and stressful — but it also came with many lessons. As we enter the new year, many clients, and even counsellors, may be concerned about similar themes. Here is what we expect will come up, and how to maintain a positive outlook.

Focus on what you DID do.

Not on what you didn’t. Many clients are struggling with the fact that they didn’t accomplish as much as they would have liked to. Maybe there were goals that were glossed over, or impossible to reach given the circumstances. Let us be loud and clear when we say: that’s completely okay. The world was not in its ‘normal’ state this year, so it’s unfair to expect ‘normal’ levels of productivity from everyone. Know that while wanting to meet all desired goals is great, it’s perfectly fine to not have met every single one — in a global crisis, no less. Just surviving and getting through the year is more than enough, and clients should be proud of themselves for that.

Thank yourself for how far you’ve come

This year hasn’t been easy. Maybe your clients didn’t get to do absolutely everything they wanted to. Maybe they had to cancel plans, or grieve losses. But the sheer fact that we all made it to the end of the year is an accomplishment in itself. Perhaps paused growth in specific areas left more room for clients to grow in others. For example, if they didn’t get their dream job, but they developed healthy coping mechanisms they could reach for in times of stress — that’s something to be celebrated.

Don’t put pressure on this upcoming year

While the world is moving towards normalcy, it’s not all the way there yet. And it won’t happen overnight. Instead, expect a slow and gradual shift to what we’re used to. That being said, encourage clients not to put too much pressure on this upcoming year, and themselves, to pile on goals for 2021. Remember that not every year has to start with a bang — taking slow and steady strides is an amazing first step. That way, clients can get really clear on what they really want to accomplish rather than rushing into half-baked aspirations.

Use technology to your advantage

As we enter a new year, counsellors can embrace digital tools to keep their clients on track throughout 2021. Therachat is a digital homework app that counsellors can use to support their clients from a distance. With innovative features like daily homework reminders, skill-building activities, emotion tracking, and mindfulness exercises, counsellors and their clients are always connected. Support your clients as they meet their goals, with Therachat.

Moving into the new year

For some, entering a new year feels exciting, with the promise of new experiences and opportunities. For others, it can feel stressful like a lot of pressure. As you and your clients look forward to 2021, we hope these practical tips can help remove negative thoughts and bring a sense of calm.

Lessons learnt in 2020 for counsellors and mental health professionals

November 30, 2020 by Team Wellin5

There were many lessons learnt in 2020 for almost every type of profession — and that especially includes counsellors and mental health professionals. In an industry that requires human connection, we would assume that losing in-person counselling would hinder client progress. But that’s not what we observed. The necessary shift to online counselling during the COVID-19 global pandemic demonstrated that not only could it be done, but it could be done effectively. So, what exactly did we learn from this change in the industry? Keep reading to find out.

Be flexible

No one could have predicted the wave of events in 2020. If this year taught us anything, it was that we can’t always control our world. But we can be flexible in how we respond to external forces. We saw this in counsellors and mental health professionals when they moved online as soon as it became necessary. Some counsellors were already set up for online sessions, and others caught up quickly to meet the moment. No matter how the transition went for you, the important thing is your flexibility in supporting clients through the chaos. Whether in-person sessions turned to video calls for that all-important facetime, or whether clients preferred to just jump on the a phone call. It was inspiring to see the work continue, and the industry progress.

Virtual counseling is here to stay

We know technology is integral to our world. That’s no surprise, and it’s not new information. However the COVID-19 pandemic brought to light just how critical technology continues to be in keeping us connected when physical connection isn’t possible. This became especially evident in counselling practices. Counsellors who offered both in-person and online counselling had a much easier time transitioning than those who strictly offered in-office services.

Now that counsellors and their clients have discovered that virtual therapy is possible and effective, there’s no going back. For some clients, the sheer convenience of online counselling is what makes it most desirable. The ability to squeeze in a session between meetings, and avoid traffic or transit. For others, like those living in rural areas, online counselling may be the only way they can get the support they need. So not only is online counselling convenient, it’s increasing accessibility to clients everywhere. Accessibility is incredibly important to ensure every client can get the help they need, when they need it. Everyone’s needs are different. Meet your clients where they are — even online.

Digital tools are a necessity

As the industry and it’s clients embrace virtual counselling, digital tools are essential to ensure clients are staying on-track between sessions. A digital homework app like Therachat is an innovative tool counsellors can use to support their clients from a distance. It offers features like daily homework reminders, skill-building activities, emotion tracking, and mindfulness exercises. It’s a way to stay connected to your clients and support them as they meet their goals.

Looking back to move forward: lessons learnt in 2020

This year was turbulent and unpredictable, but there were many lessons learnt in 2020. This year illuminated the need for better mental health supports and celebrated the counsellors doing their part to support the cause. It showed the importance of flexibility and meeting clients exactly where they are. It demonstrated that virtual counselling is not only possible, but it’s fundamental to increased accessibility of mental health resources. And finally, as the industry moves towards online counselling, integrating digital tools in your practice is one of the best ways to keep clients on-track and help them meet their goals between sessions. 2020 was a tough year — but it came with important lessons we can confidently take into 2021.

Are you ready to integrate digital tools into your practice? Therachat can help. Find out how we can support your practice in 2020. Learn more.

Taking advanced journaling to the next level

October 15, 2020 by Team Wellin5

The ease and accessibility of advanced journaling has made it an essential part of many peoples’ mental health routines. It’s been a huge success in popular culture. People have incorporated it into self-care routines, meditations, and mindfulness and gratitude exercises — and for good reason. It can help keep negative thoughts at bay, boost positivity, reduce stress, and generally improve well-being. All of those benefits make journaling an especially useful tool for clients and their therapists to work on together. It’s an interactive way to check in with clients, track their progress, and keep them engaged in their mental health journey. So how can clients get started, and take it to the next level? Let’s dive into a few strategies.

Getting started with Advanced Journaling

Like incorporating any habit into daily life, getting clients started with advanced journaling is often the hardest part. But it doesn’t have to be. Here’s how to do it effectively:

Introduce journaling: Explain to the client what advanced journaling is, how it’s beneficial to health and well-being, and what long-term positive changes clients can expect to see if they stick to it.
Try it together: While clients are still fresh to advanced journaling, try doing the first few entries together. Give clients a few minutes during sessions to get their thoughts down. If they’re not sure what to write about, try these prompts. After building a level of comfort with advanced journaling, encourage clients to start writing outside of sessions. This doesn’t have to be a huge task. Just 5 to 10 minutes a day is enough to maintain high levels of homework compliance, and build a concrete habit.
Check in: Be sure to review progress during sessions. Ask your client what’s working, what’s not, and how you can support them in their journaling. Every client is different, and shifting to meet their unique needs will ensure they’re enjoying the process, and noticing their own growth and progress. Celebrating their wins is one of the best ways to keep clients motivated.
Incorporate digital tools: Digital tools like Therachat can help keep your clients on-track between sessions, keep them engaged, and support them in reaching their goals faster. For more information, read our FAQ.

Taking it to the next level

Once a client has aced the basics of advanced journaling and tried a few prompts, take it to the next level. Here’s how.

Incorporate the body

The mind-body connection is central to maintaining positive mental health in a holistic and sustainable way. The body is where we often hold tense thoughts. So it’s essential to check in and remove that tension. How can we do this with advanced journaling? Try movement and meditation.

Meditation: With the rise of meditation apps like Headspace and Calm right on our personal devices, it’s become easier than ever to set time aside to be with our thoughts and focus on our breathing. As a result, many more clients are now aware of meditation, and open to trying it for themselves.
- Before journaling: Get clients to try meditating before journaling to relax, get their thoughts in order, and set their intentions.
- After journaling: Pouring thoughts and feelings onto a page can sometimes be draining. Get clients to meditate afterwards to clear any old feelings that may have come up, and to find calm. So they can go on with their day with new perspective.
Exercise: Journaling in conjunction with exercise can be a great way to channel thoughts through the body.
- Before journaling: Engaging in exercise before journaling can help move stagnant energy and give clients the energy they need to articulate themselves. With endorphins flowing, this can also help them with gratitude-focused journaling (more on this below).
- After journaling: Exercise after journaling can push away any negative emotions that may have come up, like anger, anxiety or stress. This is a productive way to clear pent up energy and bring clients back to a positive or neutral state.

Make gratitude the focus

According to research, practicing gratitude is one of the simplest ways to increase and maintain happiness. So incorporating it into journaling can help clients boost enthusiasm, optimism, and even increase energy levels. Try these gratitude-focused prompts:

5 things you’re grateful for: This is a perfect starting point. Ask clients to note 5 things they’re grateful for, and encourage them to be as specific as possible. So rather than “I’m grateful for my friends,” try “I’m grateful that I got to catch up with my friend Emily over lunch today.” The specificity not only produces more of an emotional response, but it keeps things interesting.
Find gratitude in your space: The point of this exercise is to recognize the beauty and abundance around you. Ask clients to look at the physical space and note down everything they’re grateful for. So if they’re in an office, write about the blue sky just outside the window, the comfortable chair to sit in, the plants on their desk that bring life and clean air to the space. Clients can do this anywhere. Encourage them to try it at a park, during a commute, or even after a trip to the grocery store. Things don’t have to be extraordinary to inspire gratitude. In fact, it’s about finding appreciation for the ordinary.
Time it: Ask clients to set a timer for 5, 10, or 15 minutes and write down everything they’re thankful for. The goal is to go with the flow, to not overthink, and to just get words down on the page. Clients may be surprised at how much they can think of in a few minutes. Over time, this will strengthen mental noting of things clients are thankful for as they go through their day.

Make your clients advanced journaling pros

By making advanced journaling a habit, incorporating movement and meditation, and making gratitude central to the practice, clients can improve and maintain their general well-being. How can you support them along the way? In today’s world, digital tools are the easiest way to stay in touch with clients and keep them engaged in their mental health journey. A digital homework app like Therachat can help you check in on client progress, send them prompts between sessions, and boost advanced journaling compliance – allowing clients to reach their goals faster.

For more information on Therachat, check out our website.

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