Feeling distressed or overwhelmed? Escape to the tranquility of nature with this guided meditation script for self-care. Immerse yourself in a sensory journey through the forest, focusing on sights, sounds, smells, and sensations. This guided meditation combines the grounding power of the 5-4-3-2-1 technique with the concept of forest bathing to reduce stress, promote calm, and leave you feeling relaxed.
Gently close your eyes and imagine yourself stepping into a hidden forest. Every hue of green imaginable surrounds you. Feel the cool shade beneath the canopy, where sunlight filters through, and a balmy breeze rustles the leaves.
This sacred sanctuary is yours alone, a space where you can fully immerse yourself in nature and find peace.
Take several slow, deep breaths, each breath filling your lungs with the forest air. As you exhale, soften your shoulders, and let the tension melt away.
Imagine the tranquility of this place as a glowing light, bathing your body, mind, and spirit. Root your feet firmly to the ground, connecting with the soothing strength of the ancient forest.
Now, let your thoughts drift like clouds across the vast sky. Let them come and go without judgment, simply observing them.
Shift your attention to the trees. Do they stand tall and noble, ancient giants with their arms raised in silent strength? Or, perhaps you find yourself in a younger forest, the trees vibrant and playful, their branches intertwining and dancing with joy.
To your right, a tree glows otherworldly blue, its leaves reflecting the sunlight like sparkling gems. The trunk, slender and white, shoots upwards in countless curves, its branches adorned with emerald-like leaves.
To your left, a colossal form emerges, a sentinel of the forest. Its trunk, washed in shades of copper and bronze, is the widest you’ve ever seen. With bark etched in amber ridges and umber trenches, the trunk rises straight and tall before embracing the sky with stately branches, leaves the richest, deepest green.
Ahead, a wise elder stands guard. Its gnarled trunk is anchored by endless roots that tumble and twist earthward, plunging deep into the forest soil. Branches wind upwards like reaching fingers, their leaves sage with whispers of gossamer.
Now, gaze skyward. Does the sun blaze brightly, reigning supreme, illuminating the tapestry of green and gold below? Perhaps a morning’s glow paints the scene, unfolding in shades of blush with dew-kissed rays that dance softly through the trees, whispering of warmth to come. Or, maybe the sun bids farewell, casting fiery arrows and ruby light in a defiant burst before its final descent.
Lower your gaze. Perhaps you see a carpet of fragrant moss, earthy and rich. Imagine sinking your toes into its softness, feeling the coolness against your skin. Maybe you stand on a blanket of fallen leaves that whisper of seasons past in shades of russet and silt.
Perhaps lush greenery and brush join the symphony of green, or rare blossoms unfurl their petals. Let your gaze wander and appreciate the diverse beauty underfoot.
Listen. Does a breeze rustle the leaves or whistle above the trees? Imagine bird songs filling the air as they call to each other in joyful trills and chirps. Can you hear a nearby stream gurgling and bubbling over rocks, or the roar of a distant river as it carves a path through the forest, racing towards the sea? Maybe a waterfall tumbles, its laughter echoing as it creates sprays of rainbows in the mist.
Or, perhaps silence reigns, a deep quietude that has its own sound – the exhale of your breath, the steady rhythm of your heart, the thrum of life pulsing through your veins.
In this stillness, you can almost hear the trees growing. Stems pushing through the soil, leaves unfurling, reaching for the sunlight. Embrace nature’s symphony, allowing the soothing sounds to wash over you.
Inhale deeply. Let the refreshing fragrance of sun-kissed leaves fill you. The air carries the heady perfume of the forest, tinged with the bittersweet bite of decaying flora. As you breathe in, do you detect the vibrant, chlorophyll-rich fragrance of newly unfurled leaves or hints of crisp pine and frost?
Inhale again, and savor the sharp scent of mineral heat as it radiates from sun-warmed rocks after the rain. Perhaps you detect the delicate nectar of wildflowers, or the distant, salty tang of the ocean carried on the wind.
Turn your attention to the forest floor and savor the cloying aroma of decaying leaves as they surrender to the earth, a reminder of life’s constant cycle. As you inhale the serenity of the forest, allow yourself to be revitalized by the scents of nature.
Shift your awareness to the velvety warmth of the sun as it filters through the leaves, dappling your skin with light. Notice the breeze, as the wind whispers across your face. Perhaps you even feel the cool spray of a nearby stream, tiny drops like kisses on your skin.
Now, it’s time to return to the present. As you slowly open your eyes, take a few deep breaths, and imagine the world around you merging with your inner sanctuary. Let the golden warmth, the earthy scents, the calming sounds, and the soothing colors of the forest fade, while serenity lingers within.
Remember, this haven is yours to return to, a refuge anytime you seek solace, a secret forest that waits for you in the quiet corners of your mind.
The role of a therapist is a demanding one, requiring empathy, patience, and a deep understanding of human behavior. While showing appreciation for a counselor’s dedication is always a thoughtful gesture, finding the perfect gift can be a challenge.
The gifts for therapists featured in this post are inspired by items that I, as a counselor, find useful and meaningful, along with unique products that address the needs and wishes I see in other mental health workers.
Similar to last year, many of the products featured here can be purchased on Amazon. What’s new and different this year is thatI’ve discovered Temu (thank you, TikTok!), an online marketplace that sells “affordable, quality products from millions of sellers, manufacturers, and brands around the world.”
While Temu products are generally cheaper than goods from Amazon, the quality factor is hit-or-miss. The Temu gifts for therapists listed in this post meet my standards for quality, but it’s important to note there’s no guarantee they’ll come from the same manufacturer.
Also, I’ve included unique gifts that can only be found on Uncommon Goods, an independently-owned business that sells one-of-a-kind goods from artists all over the world. I support the company’s “force for good” business model; Uncommon Goods is environmentally conscientious, gives back to the community, and prioritizes employee wellbeing.
Here is the highly anticipated 2023 list of 50 fun and unique gifts for therapists and other mental health professionals:
This cleaning gel is an essential tool for any therapist, providing a quick and easy way to maintain a clean and hygienic workspace. Its unique formula effectively removes dust, crumbs, and other debris from keyboards, ensuring that they remain functional for typing up notes and reports.
If you’re anything like me, you know the struggle of reaching for your coffee only to find it lukewarm. This beverage warming device is the solution to microwaving the same cup of coffee again and again. With this mug warmer, your beverage stays at the perfect temperature, making it a great gift for the coffee- or tea-loving counselor in your life.
This compact color-coded feelings wheel displays a spectrum of emotions and is equipped with a tiny spinning arrow. The six main categories of feelings – Calm, Strong, Happy, Mad, Sad, and Fear – are further divided into subcategories for identifying more precise emotions. The interactive wheel can be pinned to a bulletin board and used as a visual tool to help clients identify, verbalize, and explore their feelings in therapy sessions.
In her refreshingly blunt You Are a Badass®, Jen Sincero served up candid and inspiring stories, sage advice, and the occasional swear word, all with the goal of helping readers reverse self-sabotaging behaviors and create a life of love. This little kit is perfect for the badass counselor in your life (as well as a fun tool for their clients!)
Not only is this keyring the thriftiest of featured gifts for therapists, it’s a charming and thoughtful token that serves as a tangible expression of appreciation, making it an ideal gift for any therapist or guidance counselor. Its meaningful message will remind them of the significance of their work and the positive impact they have on the lives of others.
“Documentation dread” is real, and it’s something we as therapists can all relate to. This fantastic planner helps ease that dread by enabling practitioners to quickly and easily create progress notes. (And the less time we spend documenting, the more time we have for what really matters – our clients!)
This handy DSM-5-TR reference guide is a top seller on Amazon for its practicality and usefulness. It serves as an invaluable tool for mental health professionals, providing quick access to diagnostic criteria and essential information for accurate and informed assessment. This convenient guide is a must-have for any therapist.
What makes a life fulfilling and meaningful? The simple but surprising answer is: relationships. The invaluable insights in this book emerge from the revealing personal stories of hundreds of participants in a Harvard research study as they were followed year after year for their entire adult lives, and this wisdom was bolstered by research findings from many other studies.
These flash cards were developed by Test Prep Books for test takers trying to achieve a passing score on the NCMHCE exam. This is another practical and useful gift for the recently graduated counselor who is studying for the NCMHCE.
Have you ever wondered why you have a brain? Let renowned neuroscientist Lisa Feldman Barrett demystify that big gray blob between your ears. In seven short essays (plus a bite-size story about how brains evolved), this slim, entertaining, and accessible collection reveals mind-expanding lessons from the front lines of neuroscience research.
This fun gift attests to “documentation dread” (refer to #10). The rustic wooden block is made from high-quality materials and will look great as a shelf-piece in any office.
This clever mug features Freud (i.e., the “Father of Psychology”) sipping from a cup with a speech bubble reading, “When you say one thing but mean your mother.” The mug comes in a colorful box perfect for gift-giving.
This 2-1/4-inch Himalayan mood lamp rotates through a full spectrum of colors, each associated with a different mood or emotion to create feelings of tranquility and peace in any working or living space.
This whimsical spectacle holder is highly rated on Amazon for its charm and quirky design. Handcrafted with durable, lightweight materials, it’s the perfect desk accessory for any therapist who wears glasses; their spectacles will always be within reach, the frustration of misplacing them eliminated.
Sigmund Freud once said, “Being entirely honest with oneself is a good exercise.” What about being honest with everyone else? In this lighthearted game of analysis, players score points by giving the best responses and advice.
Unlike Pavlov’s dog, Pavlov’s cat is no drooling fool for a bell. He awaits the sound of the can opener! This is the perfect gift for the cat-loving counselor in your life.
The Work-from-Home Survival Kit is a fun and clever gift is for the private practice counselor who works remotely. Of the nine items included, a few are functional (ear plugs, webcam cover), others are just-for-fun (conference call bingo card, decision coin: pajamas or pants?), and the rest are in-between (fidget cube, desk yoga guide).
This fun Thumball helps players learn coping skills for anxiety while increasing social skills and having fun. It’s great for individual or group counseling with groups of all sizes.
These conversations blocks are sure to be excellent conversation starters. They’re also useful social skills and emotional learning tools, as well as icebreaker tools for therapists and counselors.
Click here for icebreaker question cards, a free alternative that you can print and cut yourself.
There are innumerable ways to love – and to grieve – when we’ve lost someone we love. This thoughtfully curated deck recognizes that “one-size-fits-all” doesn’t work for the grieving process. The cards are grouped into three categories: Action, Insight, and Prompt, and are a useful tool for therapists supporting clients with grief and loss.
The Life Sutra Couple Reconnect card deck was designed by Dr. Tania Sharma to enhance relationships by promoting deeper conversations. These cards are the perfect gift for the couples counselor in your life!
This set of six color-coded blocks contains 36 practices and thousands of possible combinations. Therapists can use these handy dice to help their clients discover calming meditations, positive mantras, soothing movements, controlled breathwork, mind-boosting journaling, and wellness goals… or as a part of their own self-care plan!
These cards are designed to help lead conversations about feelings, behaviors, triggers, and ways to control addictive impulses. Addiction counselors can use the cards in group or individual counseling sessions.
For a free alternative, click here for a DIY deck that you can print and cut yourself.
The Totika Therapy Game Self-Esteem Question Deck contains 150+ open-ended questions regarding self-confidence, motivation, role models, setting goals, and overcoming life challenges. It’s appropriate for kids, teens, and adults, and is the perfect gift for any therapist.
CBT (cognitive-behavioral therapy) involves challenging irrational thoughts and replacing them with more realistic (and positive) beliefs. Socratic questioning is one technique that therapists use to encourage this process. This bold canvas is the perfect gift for any CBT practitioner.
These beautiful handmade succulents are the perfect gift for the committed therapist who tirelessly attends to their clients’ needs… and in doing so, forgets that their plants need care too!
Grounding techniques help with distressing thoughts by bringing one’s focus to the present moment. This attractive sign depicts the 5-4-3-2-1 method, a grounding technique that’s both simple and effective.
Fun fact: My very first office was no bigger than a walk-in closet and, like most closets, had no windows. If you know a counselor whose office is similarly lacking in natural light, consider gifting them this handy LED lamp that mimics sunlight. (Their plants will thank you.)
With its intricate detail, this handmade wonderscape beckons clients to create mesmerizing patterns in the sand. The sculpture-like balls, with their weighted stability and textured surfaces, provide a soothing massage to the palm and fingertips. This captivating office accessory not only enhances the decor but also serves as a therapeutic tool for grounding and calm.
This thought-provoking pewter paperweight boldly and simply poses the question, “What would you attempt to do if you knew you could not fail?” It’s a powerful reminder of the possibilities that lie within each of us, and a fitting addition to any therapist’s office. Beyond its aesthetic appeal, it serves as a conversation starter, encouraging clients to explore their deepest aspirations and dreams.
This little tin sign helps to create a safe space while serving as a reminder of the limits of confidentiality. It’s a great gift for school counselors and family therapists.
Self-care is one of the first things counseling students are taught in grad school; in order to care for others, we must first take care of ourselves. Stress management is an important aspect of self-care; this acupressure cushion targets points in the head and neck to release stress-induced tension.
Aromatherapy is another great way to relieve stress. This easy-to-use roll-on blend can be applied anywhere at any time to instantly promote feelings of relaxation and calm.
Yoga is an amazing self-care tool; it enhances both physical and mental wellbeing. With this nifty card deck, the busy therapist can engage in 52 simple practices during the workday, all conveniently from their desk.
This soothing pillow is filled with a natural blend of eucalyptus, mint, and flax seeds, and features an organic cotton leaf design on the front and pure silk on the back.
Each foot spa set includes a detoxifying charcoal foot scrub, soothing moisturizer, rubber foot massage ball, and medical-grade gel toe separators. This pampering gift is perfect for counselors or anyone with weary feet!
After being diagnosed with generalized anxiety disorder in 2017, Emily June turned to embroidery to keep her hands busy and mind occupied, and found “the therapeutic joy of stitching.” This kit is a creative and meaningful gift for the crafty counselor in your life.
This novel approach to self-care offers 100 truths – or dares – on 50 sticks. Each stick has a thought-provoking question on one side and a challenging but achievable dare on the other. Gift your favorite counselor this fresh perspective on self-care, encouraging them to embark on a journey of personal discovery and growth.
Do you have ideas for gifts for therapists? Share in a comment below!
Kindness calendars are a great resource for making a difference in someone’s life while helping you to feel happier. They can be used at home, in the workplace to boost morale, or, if you’re a mental health clinician, with clients who struggle with low self-esteem, depression, or anxiety.
Here are a few sample tips from three different kindness calendars:
Find a new way to use one of your strengths or talents. (Action for Happiness)
Write a letter of gratitude to someone. (Greater Good)
Put a $10 or $20 bill in a book with a note that says, “Great choice! This book is on me!” (Random Acts of Kindness Foundation)
DIY Kindness Calendars
You can create your own kindness calendar by printing off a template and filling in your own unique ideas. (Tip: Canva offers a wide selection of free customizable templates for monthly calendars.)
You may also use a blank calendar to track your acts of kindness or self-care practices. Other options for reminding yourself to be kind include keeping a kindness to-do list (either on a pad of paper or as a memo in your phone) or carrying pocket affirmations with you to share with others.
Action for Happiness’ mission is to help people create a happier world, with a culture that prioritizes happiness and kindness. Their patron is the Dalai Lama, a testament to their commitment to promoting kindness on a global scale.
Action for Happiness posts monthly themed calendars that provide a variety of activities and tips for happiness. (For example, the September 2023 theme was “Self-Care September” with tips like “Let go of other people’s expectations of you,” and the August 2023 theme was “Altruistic August” with tips like “Forgive someone who hurt you in the past.”)
In addition to kindness calendars, the organization offers podcasts, videos, and articles on topics such as happiness, kindness, and self-care.
The Greater Good Science Center (GGSC) of the University of California at Berkeley is a leading research and education center dedicated to the study of wellbeing. The GGSC’s mission is to promote a kinder and more compassionate world.
Each month, GGSC posts a happiness calendar, which you can download and print or subscribe to. They also publish special versions (e.g., for educators or for parents) periodically. The happiness calendars are themed and include tips and activities that can help you practice gratitude, savor positive experiences, and connect with others. For example, the September 2023 theme was “be vulnerable and true to yourself” and included tips like “Have a conversation with your family about race,” and the August 2023 theme was “relax and recharge” and included tips like “Practice mindful movement.”
GGSC provides a wealth of resources, including the online Greater Good magazine, which offers articles, videos, quizzes, and podcasts on the science of living a meaningful life. Additionally, GGSC offers free online happiness courses.
The Random Acts of Kindness Foundation is a small nonprofit rooted in the belief that all people can connect through kindness and that kindness can be taught. They work within the framework of Inspire, Empower, Act, Reflect, and Share.
Each year, the Random Acts of Kindness Foundation publishes a “Make Kindness the Norm” calendar with daily tips like “Make the switch to cruelty-free products” (September 2023) and “Refrain from complaining today” (August 2023). They also offer a free Kindness at Work Calendar with monthly themes such as humor, connection, and purpose, as well as a Kindness Calendar for Schools.
The Random Acts of Kindness Foundation offers additional resources for kindness in the classroom, in the workplace, and at home, including quote collections, free printables, classroom lessons, articles, and more.
To conclude, kindness is meant to be spread, and there are many ways to accomplish this. Whether you opt to create your own kindness calendar or print off a readymade version, kindness calendars are a great way to incorporate kindness into your daily life and to feel happier.
I encourage you to choose a kindness calendar that speaks to you and commit to using it. I also challenge you to get creative with your acts of kindness; the possibilities are endless!
Even the smallest acts of compassion can have a big impact and make a difference in the world. Together, we can make the world a kinder place.
I encourage you to share your acts of kindness or a resource for happiness or self-care in the comments below!
You will definitely get more gratification from grabbing a pint of ice cream and putting your feet up for a Netflix binge. Obviously, we don’t exercise because we have to. No one is holding a gun to your head while you sweat and gasp for air in a crowded gym as the seconds of your life tick away on a treadmill timer. We exercise because we want to! We want to feel good, look good, and live long and happy lives free of pain and injury, so exercise becomes worth it.
Many of my clients have told me during their consultations that they don’t like exercise. Cardio is boring, weights are intimidating, ab work hurts too much, the list goes on and on. But all of them, every single one, enjoys the feeling of having completed a tough and energizing workout. The important difference is, after discussing their goals, they have input on their workout plan in the form of choice.
Hate cardio? No problem! I’ll offer you routines with moderate intensity interval training that mimics the aerobic effect of jogging. Weightlifting too intimidating? We’ll try out different bodyweight routines that incorporate resistance training without ever touching anything but the floor. Ab work hurts? How about a few functional fitness games that utilize your core without shredding it like an 8 minute ab routine from Women’s Health magazine. For my advanced clients, I plan days where they get to use what they’ve learned and choose their own workouts while I simply help align their choices with their goals and provide coaching as needed.
The point is, almost everyone performs better in an environment where they don’t feel trapped and locked into a routine. This is why hiring a personal trainer can be a truly liberating experience as people realize they never have to touch an elliptical again if they don’t want to, but can still lose weight! If you are dragging your feet on the way to the gym to half-heartedly complete yet another round of the same old routine, it’s time to incorporate more choice into your workout.
It should come as no surprise that freedom of choice can lead to better results outside of the gym as well. In a recent study published in Medicine & Science in Sports & Exercise, scientists discovered a direct link between having choice in a workout and making healthier diet selections. Two test groups were given instructions to exercise and then allowed to eat at the same buffet. One group was forced to complete an exact routine, while the other was allowed to choose their type of exercise, starting time, and even background music. Upon reviewing their trips to the buffet, the authors discovered that those with more choice in their workouts consistently ate less calories (587 versus 399 kcal) and chose healthier foods than their counterparts!
If you’ve ever piled three extra slices of pizza on your plate as a reward for going to the gym that morning, you know exactly how the “forced” participants were feeling. Treating an exercise routine as something you have to “get out of the way” or “get over with” will cause you to feel trapped, and to disassociate your workouts with your life. Our goal as personal trainers is not to force people to get healthy, but to get them to associate an energizing workout in the gym with the overall goal of a healthy lifestyle. We don’t have to exercise, we choose a higher quality of life, and have fun doing it!
Guest Author: Trevor Jewell, ACSM Certified Personal Trainer
Trevor Jewell is an ACSM Certified Personal Trainer with EnDevor Health: Connecting doctors, exercise physiologists, and personal trainers to truly implement Exercise is Medicine in patients’ lives, located in Columbus, OH
If we don’t strive to meet our goals and improve on a regular basis, we become stagnant. And if we aren’t growing and learning, our minds become lethargic. This is an article about 37 simple things you can do to prevent stagnation for a more meaningful life.
According the Substance Abuse and Mental Health Administration (SAMHSA), there are eight dimensions of wellness:
1. Emotional—Coping effectively with life and creating satisfying relationships
2. Environmental—Good health by occupying pleasant, stimulating environments that support well-being
3. Financial—Satisfaction with current and future financial situations
4. Intellectual—Recognizing creative abilities and finding ways to expand knowledge and skills
5. Occupational—Personal satisfaction and enrichment from one’s work
6. Physical—Recognizing the need for physical activity, healthy foods, and sleep
7. Social—Developing a sense of connection, belonging, and a well-developed support system
8. Spiritual—Expanding a sense of purpose and meaning in life
Find additional SAMHSA links in the Links section of this site. SAMHSA is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation.
In order to maintain balance and live a meaningful life, it helps to have a variety of wellness strategies in your toolbox. The following list is comprised of 37 ideas for personal/professional development, self-improvement, and creating healthy habits.
37 Simple Things You Can Do for a More Meaningful Life
1. Read one inspirational/motivational book per month or
2. Read one wellness article per week for a more meaningful life.
3. Take advantage of free classes offered at the library or through Coursera. (Coursera provides universal access to education by partnering with top universities and organizations.)
4. Take part in a new activity or event to step outside your comfort zone. (Examples: Join a book club, take a cooking class, attend a Meetup, etc.)
5. Make time for an old friend for a more meaningful life.
6. Develop an exercise routine, write it down, and then stick with it. No excuses!
7. Walk your dog (or borrow one from a friend!)
8. Complete household tasks and chores on a daily basis. Create a chore list. Don’t procrastinate!
9. Stay informed on the latest science and health news/research with sites like Science Daily.
10. Attend a workshop to learn about a topic you’re unfamiliar with.
12. Improve your posture. (And yes, there are apps for that!)
13. Read a non-fiction book.
14. Take a daily inventory; assess your attitude, productivity, etc. before going to bed.
15. Drink more water, green tea, and black coffee. (And drink less wine, beer, sugar-sweetened beverages, and soda!)
16. Practice active listening.
17. Overcome a fear.
18. Identify your “blind spots” by soliciting feedback from a trusted friend or loved one. They can help you to recognize areas for improvement by sharing their observations. (Example: You may not realize how often you complain until someone points it out for you.) Make a commitment to change.
19. Find a mentor (or be a mentor!)
20. Complete a 30-day challenge to improve your mental and/or physical health.
21. Live a meaningful life with daily meditation and mindfulness. Spend a few quiet moments alone every morning, drinking a cup of coffee. Or journal before going to bed. Reflect on your day and think about what you’re grateful for. Practice deep breathing exercises or listen to guided imagery scripts. Create your own unique ritual.
22. Dress up, style your hair, apply makeup, get a manicure/pedicure/facial, wear sexy shoes or your favorite jacket… Alternatively, you may prefer to put on your comfiest clothes, sweatpants or a fuzzy sweater. Whatever makes you feel good!
23. Be optimistic. Catch yourself if you start complaining and reframe your thoughts. Always assume positive intent.
24. Complete a task you’ve been putting off.
25. Watch a TED Talks.
26. Cook and enjoy a healthy meal.
27. Learn to juggle.
28. Learn a foreign language (or sign language).
29. Practice random acts of kindness, give a spontaneous gift, or help a stranger.
30. Create a vision board.
31. Volunteer.
32. Be a tourist in your hometown. (Free walking tours are often available in larger cities!)
33. Donate blood or plasma.
34. Memorize the lyrics to a song (or rap) of your choice.
35. Find a Pinterest project that interests you. Pin it and then do it!
36. Pick up trash in your neighborhood.
37. Write and mail “thinking of you” cards/postcards.
Additional ideas for a more meaningful life: Run a 5K (or 10K!) Adopt an elderly pet that needs a home.
Comment with your best ideas for living a more meaningful life.
