Reclaiming Joy: A Playful Way to Reflect on Your Values Through Your Inner Child

Reclaiming Joy: A Playful Way to Reflect on Your Values Through Your Inner Child

by | General

 

When life feels packed with roles and responsibilities, it’s easy to drift away from what really matters to us. That’s where values come in. In Acceptance and Commitment Therapy (ACT), values help guide us back toward a meaningful life and one that actually feels like ours. But here’s the thing: What if you explored your values through a different lens—not just from your adult perspective, but by reconnecting with a younger version of you or a version of you (real or imagined) who knew—or dreamed of—what it felt like to be free, joyful, or fully yourself?

This blend of values work, inner child reflection, and narrative therapy can help you reconnect with parts of yourself that felt more you, before the world handed you roles, expectations, pressures to “get it right”, or strictly abide by the “shoulds” of life.

A gentle note: not everyone had a joyful or safe childhood. If thinking about your younger years brings up pain, distance, or blank spaces, that’s okay. This reflection isn’t about romanticizing the past—it’s about imagining what freedom, joy, or wholeness could have looked like (or still can). You can picture a version of your younger self who deserved care, fun, and self-expression—even if that wasn’t always your lived experience.

 

Who this reflection can be helpful for:

This kind of inner child + values reflection is great for anyone who is:

  • Trying to live more boldly or authentically
  • Reconnecting with who they are outside of roles, expectations, or burnout
  • Exploring a career shift or wanting to feel more aligned in their work
  • Rethinking how they live—seeking a lifestyle that feels more attuned to their actual self
  • Starting or running a business and wanting to stay connected to the heart of what they offer
  • Thinking about going back to school or learning something new, and wanting clarity on why it matters to them
  • Recovering from a season of survival mode and ready to reimagine what life can look like now

This isn’t about having it all figured out. It’s about looking inward, listening differently, and remembering what parts of you still want to come along with you.

 

 

When you’re ready, here’s a way to explore this

Think of a version of you (real or imagined) who felt more connected to freedom, joy, or your true self.

 Ask yourself:

  • How old are they?
  • What are they wearing?
  • What are they doing or immersed in?
  • What kind of environment are they in?
  • What makes them feel open, alive, or fully themselves?

Now imagine that version of you is planning a full-day experience for you, now.

  • Where would they take you?
  • What would they want you to remember or reclaim?
  • What would they insist you make time for?

Examples might include: (and truly, this list could be endless – feel free to get silly, imaginative, or even a little out there!)

  • An afternoon exploring nature and collecting treasures.
  • A dance party in your room with zero concern for what you look like.
  • Drawing, building, or creating something just for the joy of it.
  • Imagining you could fly to the moon in a cardboard spaceship.
  • Dressing up in whatever feels most you and going out just to feel fabulous

 A few more prompts:

  • If joy or freedom weren’t part of your early story, what do you wish had been?
  • What would a true-to-you version of childhood or play look like now?
  • What values do you hear in what that younger version wants you to remember? (Freedom? Safety? Creativity? Rest? Play?)
  • How could you honor just one of those values this week?

As you reflect on these ideas and see what answers arise. Let it marinate a bit.

  • Are there parts of these reflections that speak to you?
  • Are they pointing toward values that may have shifted, deepened, or long been waiting for your attention?
  • If you really listened to these responses from your inner child, what might they be trying to show you about your life right now?

Your inner child (whether remembered, imagined, or re-invented) can be a powerful compass. Reconnecting with what lit you up (or what could have) can be a meaningful step toward living a life that feels like your own.

If this reflection sparked something deeper or if you’re resonating with these ideas and wondering what to do with them, we’d love to support you. At Star Meadow Counseling, we have counselors who can help you explore these themes in a safe and intentional way.

 

 

Ellen Bass, LMHCA, is one of our counselors who blends values exploration, narrative therapy, and gentle inner child work to help individuals reconnect with who they are and what they want their life to be about. Reach out to schedule an appointment today!

 

 

 

 

Coping with Political Anxiety

Coping with Political Anxiety

by | Feb 4, 2025 | ,

Coping with Political Anxiety: How Therapy Can Help In today’s world, it’s nearly impossible to avoid the constant stream of political news. For many, staying informed is essential—but for others, the weight of political turmoil can become overwhelming, leading to...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Coping with Political Anxiety

Coping with Political Anxiety

by | Burnout, General

Coping with Political Anxiety: How Therapy Can Help

In today’s world, it’s nearly impossible to avoid the constant stream of political news. For many, staying informed is essential—but for others, the weight of political turmoil can become overwhelming, leading to anxiety, despair, and even hopelessness. This is especially true for those in marginalized communities, including LGBTQ+ individuals, immigrants, disabled folks, and people of color, who often bear the brunt of policy changes and public debates that directly impact their rights and well-being.

At Star Meadow Counseling, we understand how political anxiety can take a toll on your mental health. Our therapists offer a compassionate, affirming space to process these emotions and find ways to move forward in alignment with your values. One evidence-based approach we use is Acceptance and Commitment Therapy (ACT), which provides tools for managing distress while fostering meaningful action.

 

 

Understanding Political Anxiety

Political anxiety can manifest in many ways, including:

  • Racing thoughts and worry about the future
  • Anger or frustration over injustices
  • Feelings of helplessness or despair
  • Burnout or exhaustion from activism or constant engagement with the news
  • Avoidance or numbing as a way to cope

These reactions are understandable. Many people feel like they have to choose between staying informed and protecting their mental health. The good news is that therapy can help you find balance.

 

 

How ACT Therapy Can Help

Acceptance and Commitment Therapy (ACT) offers strategies to help people navigate political anxiety without becoming overwhelmed by it. Some key ACT principles we integrate into counseling include:

 

1. Accepting Your Emotions (Instead of Fighting Them)

It’s natural to feel anger, fear, grief, or exhaustion in response to political events. Rather than suppressing these feelings, ACT encourages you to acknowledge them without judgment. Through mindfulness and self-compassion, you can create space for these emotions without letting them control you.

 

2. Defusing from Overwhelming Thoughts

When political anxiety takes hold, it can feel like your thoughts are running the show. ACT teaches cognitive defusion techniques—such as naming thoughts (“I’m having the thought that…”) or visualizing them as leaves floating down a stream. These practices help create distance from distressing narratives so they don’t dictate your mood or actions.

 

3. Clarifying Your Values

Political anxiety often arises from deeply held values—justice, equality, community, safety. Rather than being paralyzed by fear, ACT helps you reconnect with what truly matters to you and find ways to live out those values in everyday life.

 

4. Taking Committed Action

You don’t have to do everything, but you can do something. Whether that’s setting healthy boundaries around news consumption, engaging in advocacy in ways that feel sustainable, or fostering connection with your community, ACT helps you take meaningful action that aligns with your values—without burning out.

 

 

A Space for Healing and Empowerment

At Star Meadow Counseling, we recognize that political anxiety is not just an individual struggle—it’s deeply connected to systemic issues that impact people’s lives. We hold space for the anger, grief, and exhaustion that come with living in uncertain times, especially for LGBTQ+ individuals, immigrants, and other marginalized groups who experience these stressors more acutely.

If you’re struggling with political anxiety, you don’t have to navigate it alone. We’re here to support you in finding balance, reclaiming your peace, and taking action in ways that feel right for you.

👉 If you’d like to work with a therapist who understands the intersection of mental health and social justice, contact us today.

 

 

 

 

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Window of Tolerance 101

Window of Tolerance 101

by | Aug 15, 2024 | , ,

Strengthening Coping Strategies Widening the Window of Tolerance The more adept we become at coping with distress, the more we strengthen our ability to experience the here-and-now sense of safety in therapy as we face our pain. When your therapist helps you ground,...

There is Help to Address that “Stuck” Feeling: An Introduction to Motivational Interviewing

There is Help to Address that “Stuck” Feeling: An Introduction to Motivational Interviewing

by | Counseling, General, Mental Health

The Origins and Principles of Motivational Interviewing

You may have heard the term Motivational Interviewing (MI) making its way in mental health popular language. Motivational Interviewing is an evidence based approach developed in the 1980s by William R. Miller and Stephen Rollnick. Miller was attending substance use disorder workshops when he began to notice confrontational encounters between clients and their therapists. He and Rollnick began to observe patterns of denial and defensive behavior which often interfered with client’s progress. An understanding developed that change is difficult when a person is not self-motivated. Relatable? If we have messaging that we know something is good but we do not feel moved to act of course we focus on something else or stay put. Motivational Interviewing was developed to be a safe non judgmental approach for all kinds of goals and desires to change behaviors, whether it be better sleep hygiene, exercising more, to quitting smoking. It is an approach that supports autonomy and discovering our own sense of empowerment.

Key Concepts of Motivational Interviewing

Collaboration and Partnership

Evocation of Personal Values

Reflective Listening

Goal-Oriented Planning

Identifying Change Talk

Building Client Confidence

Highlighting Inconsistencies

Empathy and Understanding

Client-Centered Approach

Non-Judgmental Communication

Enhancing Self-Motivation

Supporting Autonomy

Therapeutic Relationship Building

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Adaptability Across Contexts

Integration with Other Therapies

What to Expect in a Motivational Interviewing Session

Collaborative and Supportive Environment

Motivational Interviewing sessions are collaborative, meaning that once rapport (a sense of trust is established between therapist and client) client shares thoughts and ideas about how they want to make change and develop plans to achieve goals that are manageable to them based on their discussed values and beliefs. Therapists engage in empathy, active listening/reflecting back to client key points, and open minded questions in order to gain insight as to how to best support their client.

Common Questions About Motivational Interviewing

Motivational Interviewing is a client-centered approach that facilitates change by helping individuals explore and resolve ambivalence. Here are some frequently asked questions to help you understand this method better.

What are the benefits of Motivational Interviewing?

Motivational interviewing is… 

 Client-centered, considering the client’s context and background while maintaining nonjudgment and positive regard.

  • Focused on building confidence, self-advocacy, and intrinsic motivation.
  • Effective in enhancing the therapeutic relationship by fostering nonjudgmental communication.
  • Applicable in individual and family sessions with both teens and adults.
  • Oriented toward promoting success in achieving goals and creating meaningful change.
  • Compassionate in exploring and addressing setbacks during the change process.
  • Compatible with other approaches, such as TTM (Stages of Change), CBT, Solution-Focused Therapy, DBT, ACT, and mindfulness.
Can Motivational Interviewing be used for all types of issues?

While Motivational Interviewing is versatile and can be applied to many behavioral changes, it may not be suitable for all situations, particularly those involving trauma or when individuals feel pressured to change. It’s important to discuss with a therapist if this approach aligns with your needs.

What makes Motivational Interviewing different from other therapies?

Motivational Interviewing is distinct in its focus on collaboration and evocation. Unlike directive therapies, it emphasizes the client’s autonomy and intrinsic motivation, allowing clients to lead the conversation about their goals and desired changes.

Is Motivational Interviewing suitable for teenagers?

Yes, Motivational Interviewing can be effective for teenagers, as it respects their autonomy and encourages self-reflection. It helps them articulate their values and goals, fostering a sense of ownership over their personal growth.

How long does it take to see results with Motivational Interviewing?

The timeline for seeing results with Motivational Interviewing varies depending on individual circumstances and goals. Some clients may notice changes after a few sessions, while others may require a longer engagement to achieve their desired outcomes.

Can Motivational Interviewing be combined with other therapies?

Motivational Interviewing can complement other therapeutic approaches, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT). It enhances these methods by fostering motivation and readiness for change.

What should I do if Motivational Interviewing isn't working for me?

If you feel that Motivational Interviewing isn’t meeting your needs, it’s important to communicate with your therapist. They can help assess the situation and explore alternative approaches that might be more beneficial for your therapeutic journey.

How does Motivational Interviewing handle setbacks?

Motivational Interviewing views setbacks as opportunities for learning and growth. It encourages clients to explore the reasons behind setbacks without judgment, helping them develop strategies to overcome obstacles and continue progressing towards their goals.

Is Motivational Interviewing a long-term therapy?

Motivational Interviewing is often used as a short-term intervention, focusing on specific goals and changes. However, it can be integrated into longer-term therapy plans if ongoing support and motivation are needed.

Ready to Explore Motivational Interviewing?

If you’re interested in learning more about how Motivational Interviewing can support your journey towards change, we invite you to reach out. Our team is here to provide more information and help you schedule a session tailored to your needs. Take the first step towards a more empowered future today.

Contact Us Now

A Guide to Self-Advocacy in Therapy

A Guide to Self-Advocacy in Therapy

by | Counseling, General, Mental Health

If you have been in therapy before or are currently looking for a counselor, know you are not alone if it feels like an intimidating process. The therapy world comes with many acronyms (CBT, DBT, EMDR, ACT, etc.) and it can be daunting to identify what it is you look for in a therapist. Research over the past 50 years has shown that the quality of the relationship between therapist and client, known as the ‘therapeutic alliance’, is the strongest predictor of successful outcomes in treatment. Given the importance of the therapeutic alliance, it is important that you feel seen, heard, and respected by any clinician you work with.
 
 
When meeting with a therapist, whether entering treatment or after care is established, you reserve the right to ask questions. Here are some you might ask to help yourself identify if they are a good fit for you:
 
  1. Do you have experience providing therapy to people with similar issues as mine?
  2. What are the different therapy approaches you practice, and which do you think will work best in our work together?
  3. How do you collaborate with your clients throughout the therapy process?
  4. How do you collaborate with other treatment team members (medication providers, case managers, etc.) when appropriate?
  5. Which types of coping skills do you normally help your clients learn and practice?
  6. How do you measure progress?
  7. What can I do if I feel the treatment isn’t working for me?
  8. How will I know when to stop or pause therapy if I am doing well?
  9. What is your training (what certifications or degrees do you hold)?
  10. Based on what you know about me so far, do you believe we’re a good fit? Why or why not?

 

 

 

Asking your therapist questions about their work to ensure goodness of fit empowers you to make an informed choice about your mental health needs. Not only does this help you decide if a therapist is right for you, you are already taking a step toward autonomy and practicing empowerment. What matters most in your mental healthcare is ensuring you feel seen and heard.
 
 
Some self-reflection in identifying if your therapist is a good fit:
  1. Do I feel respected by my therapist?
  2. Do I resonate with my therapist’s approach to treatment?
  3. Does my therapist listen attentively to me?
  4. Do I feel validated by my therapist?
  5. Is my therapist transparent with me about their treatment approach, and do I understand it?
  6. Does my therapist check in with me about progress and my experiences in treatment?
  7. Is my therapist an ally to me?
  8. Is my therapist open to my feedback about what works and what doesn’t?
  9. Is my therapist a safe person for all pieces of my identity?
  10. How am I feeling about working with my therapist so far?

 

Remember, you are the expert in how you feel. Check in with yourself often about what is going well, and what is not as helpful, as you progress in therapy.

 

Get Outside For Your Brain

Get Outside For Your Brain

by | Anxiety, Coping, General

When I am among the trees,

Especially the willows and the honey locust,

Equally the beech, the oaks and the pines,

They give off such hints of gladness

I would almost say they save me, and daily.

Excerpt, “When I Am Among The Trees” by Mary Oliver

We live in a world that allows us immediate, constant access to Internet spaces. This offers us accessibility, economic opportunity, entertainment, cultural exchange, education, and productivity. However, for as many benefits as there are, we’re also presented with challenges – Cognitive overwhelm, social isolation, distraction. Worldwide, we spend an average of six hours and 40 minutes per day on screens, and we average five or fewer hours in nature per week.

 

Research shares with us a wealth of information about how nature is beneficial for our emotional and cognitive health. When we disconnect and get ourselves into nature, we are happier, perform better on tasks, feel more energized, and experience real-time, literal connection to the world around us. The biophilia hypothesis (“biophilia” literally means love of life or love of living systems) suggests that humans have an innate tendency to seek connection with nature and other forms of life. This hypothesis states that spending time in nature triggers a physiological response that lowers stress levels. We have many studies that show humans perform better on cognitive tasks while listening to nature audio, pausing to view nature scenes, and green spaces adjacent to schools boost cognitive development in children. We know that adults perform better on work-related tasks when they, too, have access to green spaces.

 

Nature helps us feel joy, we become more creative, and moving our bodies further supports the metabolization of emotion. Neuroimaging studies have shown that being in nature activates regions of the brain associated with empathy and emotion regulation.

 

Back to social media for a sec – It’s important to acknowledge that we often see posts in the Internet space about folks who mountain climb, backpack across countries, and live on sailboats. It’s easy to engage in comparison and think of ourselves as not doing enough when we aren’t able to participate in viral-video-worthy feats. But, the nervous system doesn’t discriminate between the leaf on the tree at the top of the mountain and the leaf on the tree outside of your home.

 

Nature is everywhere, and can be free or low-cost to access. Some ideas, just to name a few:

  1. Sitting next to an open window
  2. Reading a book outside
  3. Picnicking with a loved one or friend
  4. Water balloon fight!
  5. Birding
  6. Journaling outside
  7. Hopscotch
  8. Disc golfing
  9. Running and/or walking
  10. Stargazing
  11. Laying in the grass and watching the clouds
  12. Gardening
 
Consider setting a goal of increasing your time spent outside by ten minutes per week, and notice what shifts. Do you have more brain space? More space in your body for your breath? Slow down and see what happens.
 
 
Coping with Political Anxiety

Coping with Political Anxiety

by | Feb 4, 2025 | ,

Coping with Political Anxiety: How Therapy Can Help In today’s world, it’s nearly impossible to avoid the constant stream of political news. For many, staying informed is essential—but for others, the weight of political turmoil can become overwhelming, leading to...

Journaling and Mental Health

Journaling and Mental Health

by | Coping, Counseling, General, Mental Health

If you have ever had a conversation with your therapist about coping skill development, you have probably received a recommendation to begin a journaling practice. Understandably, sometimes journaling is met with skepticism – What does writing about my emotions solve, and why is writing so widely recommended?

 

Processing Emotions

  • Putting emotion on paper engages the prefrontal cortex – the part of the brain which puts language to emotion, grounds us in the present moment, and assists in regulating emotion.

Memory Consolidation

  • Put simply, memory consolidation is a process by which information in short-term memory is transferred to long-term memory. Writing about your experiences – positive or negative – strengthens the parts of the brain associated with this consolidation. What this means is that, over time, we become better at accessing various parts of a memory (sound, taste, touch, smell, thought, etc.) and this allows us to better make sense of memories that may be difficult or traumatic in nature.

Stress Reduction

  • Journaling has been found to activate the parasympathetic nervous system (the “rest and digest” response/the antithesis of fight/flight/freeze). Cortisol levels drop, breath deepens, heart rate begins to slow. Suddenly, the writer is able to be more present with themselves as they process.

 

More than what researchers have shared with us about how journaling impacts the brain (as noted above), put simply – writing with and for ourselves fosters an internal relationship. We are in relation with ourselves more often than we are anyone else, yet rarely are we taught what it means to interact with self or how to do so in a compassionate way.

 

If you are interested in exploring journaling but are unsure where to start, here are some prompts to explore:

  1. I feel __________ about journaling because…
  2. My relationship with myself could be described as…
  3. I want my relationship with myself to be more…

 

Remember, journaling is as individual as you are. Let there be spelling mistakes, run-on sentences, scribbles, and even drawings. Humans are gritty and messy; let the way you cope be gritty and messy, too.

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...