⸻ 🌿 Self-Clarity and Coping Exercises in Counselling & Psychotherapy 1. Self-Clarity Exercises (Insight Building) 1. Thought Awareness (CBT Technique) Process: • Ask the client to write: • Situation (What happened?) • Thoughts (What came to mind?) • Emotions (What did you feel?) • Identify negative or irrational thoughts • Replace them with balanced thoughts Purpose: Helps clients understand their thinking patterns and cognitive distortions ⸻ 2. “Who Am I” Exercise Process: • Client lists: • Strengths • Weaknesses • Values • Life goals • Discuss conflicts or unclear areas Purpose: Improves self-identity and personal clarity ⸻ 3. Emotion Identification Process: • Ask client to name specific emotions (e.g., anger, guilt, sadness) • Link emotions to situations or triggers • Explore intensity and duration Purpose: Enhances emotional awareness and expression ⸻ 🌱 2. Coping Exercises (Emotional Management) 1. Deep Breathing Technique Steps: • Inhale for 4 seconds • Hold for 4 seconds • Exhale for 6 seconds • Repeat 5–10 times Use: Anxiety, stress, panic ⸻ 2. Grounding Technique (5-4-3-2-1) Steps: • 5 things you can see • 4 things you can feel • 3 things you can hear • 2 things you can smell • 1 thing you can taste Use: Anxiety, overthinking, panic ⸻ 3. Journaling (Emotional Expression) Process: • Write freely about thoughts and feelings • Focus on: “What am I feeling and why?” • Review patterns in sessions Use: Emotional release and clarity ⸻ 4. Behavioral Activation Process: • Plan small daily activities: • Walking • Talking to a friend • Engaging in hobbies • Track mood before and after activity Use: Depression, low motivation ⸻ 🏥 Application in Arunoday Counselling Clinic Session Flow: 1. Build rapport and trust 2. Identify client’s issue 3. Select suitable exercise 4. Practice during session 5. Assign homework 6. Review progress in next session Contact us Dr. Vaishali Singh Arunoday counselling clinic counselling psychologist Mental Health therapist Marriage councillor