Carrie Jones, LPC - LifeVision Counseling, LLC

Licensed Professional Counselor in Richmond, Virginia

Tag: Happiness

The Intentional New Year

Embracing A Fresh Start for Growth and Well-being

As the calendar turns to a new year, many of us reflect on the past and look ahead to what the future might bring. The New Year offers a sense of renewal, a chance to reset and reassess our goals, habits, and mental well-being. It’s a time when we can look at our lives with fresh eyes, seeking ways to grow, learn, and become the best version of ourselves.

While the tradition of New Year’s resolutions is popular, it’s important to approach this time not with pressure or perfectionism, but with mindfulness and compassion. New Year’s offers an opportunity to reflect, not just on what we want to change, but on how we want to feel, grow, and connect in the coming year.

Here are a few tips to help you embrace the New Year in a healthy, balanced way:

1. Practice Self-Compassion

Starting a new year often brings with it expectations and hopes for improvement. While it’s normal to want change, it’s also essential to be kind to yourself. If you didn’t meet all of your goals from last year, that’s okay. Life is full of setbacks and challenges. The key is to treat yourself with the same care and understanding that you would offer a close friend. Approach the year with patience, allowing yourself to evolve naturally rather than demanding instant transformations.

2. Set Intentions, Not Just Resolutions

While New Year’s resolutions tend to focus on specific goals, intentions are broader, more flexible guiding principles. Instead of simply aiming for a weight loss goal or a specific career achievement, set an intention to prioritize balance, well-being, or growth. Intentions help you remain open to the process of change, which is often more important than any final outcome.

For example, you might set an intention to “be more present” with your loved ones, or “embrace new learning opportunities.” These can guide your actions throughout the year, while also allowing room for unexpected growth.

3. Focus on Mental and Emotional Health

The New Year is a perfect time to refocus on your mental and emotional well-being. Stress, anxiety, and burnout are common struggles, but there are steps we can take to manage them better. Whether it’s starting a daily meditation practice, engaging in regular physical activity, or seeking support through therapy, taking care of your mental health should be a priority.

Remember that well-being is not just about feeling happy all the time, but about acknowledging your emotions and taking proactive steps to cope with them. Check in with yourself regularly about how you’re feeling, and take the time to nurture your emotional health.

4. Celebrate Small Wins

Oftentimes, we focus so much on the big milestones that we forget to celebrate the small victories along the way. Achieving goals, no matter how small they may seem, is a testament to your progress and resilience. Whether it’s maintaining a healthy routine for a week or having a meaningful conversation with someone, each step forward matters. Acknowledging these small successes can help build confidence and motivation to continue on your path.

5. Strengthen Connections

The New Year is a perfect time to strengthen your relationships with family, friends, and your community. Social connections play a key role in our overall well-being, and investing in these bonds can bring immense joy and support. Whether it’s reaching out to someone you haven’t spoken to in a while or planning more quality time with your loved ones, relationships are an essential part of feeling connected and fulfilled.

6. Accept the Impermanence of Life

Life is constantly changing, and so are we. The New Year reminds us that nothing is fixed, and that we have the power to shape our future through our choices. Rather than resisting change, embrace it. View this time as an opportunity to explore new paths, learn from your experiences, and grow from challenges. Trust in the process, knowing that each year brings its own lessons and possibilities.

7. Take Time to Rest

Finally, don’t forget the importance of rest and self-care. The New Year can be a time of excitement and action, but it’s equally important to honor your need for rest. In a world that often encourages constant productivity, taking time to recharge allows you to show up as your best self—physically, mentally, and emotionally. Prioritize sleep, engage in hobbies that bring you joy, and make space for moments of peace and relaxation.

The New Year is an opportunity to reflect, reset, and move forward with intention. By approaching it with kindness, patience, and a focus on well-being, you can make the most of this fresh start. Embrace the journey ahead, knowing that each day holds the potential for growth, connection, and fulfillment. I’m here to help if you’d like a partner in moving toward possibility, progress, and peace.

Childlike Joy

Live Free and Joyfully Like a Child  

When was the last time you laughed without restraint, danced without worrying who was watching, or marveled at the world with wide-eyed wonder? Children do these things effortlessly. They live with a sense of freedom and joy that many adults seem to lose along the way. But what if you could bring some of that childlike energy back into your life?

Living free and joyfully like a child isn’t about shirking responsibilities or ignoring the complexities of adulthood. It’s about reconnecting with the parts of you that know how to live fully in the moment, embrace curiosity, and find joy in the simple things.

What We Can Learn from Children  

Children have a remarkable ability to:

– Live in the Moment: Kids aren’t consumed by past regrets or future worries. They immerse themselves completely in the now.

– Find Joy in Simplicity: A puddle on the ground or a bird in the sky can spark their delight.

– Be Unapologetically Themselves: They don’t second-guess their laughter, tears, or creativity.

– Take Risks Without Fear of Failure: They try, fall, and try again, seeing mistakes as part of the adventure.

– Dream Freely: Their imaginations are limitless, and they believe anything is possible.

As adults, we often lose touch with these qualities, weighed down by societal expectations, responsibilities, and self-imposed limits. But we can reclaim them.

How to Reclaim Your Inner Childlike Joy 

1. Embrace Playfulness

Play isn’t just for kids—it’s for anyone who wants to reconnect with joy. Whether it’s trying a new hobby, playing a game, or simply being silly with friends, give yourself permission to have fun without purpose or productivity.

2. Rediscover Your Curiosity

Children are natural explorers, asking “why” a million times a day. Let yourself wonder about the world again. Read books, ask questions, or learn something new just for the joy of discovery.

3. Be Present

Kids don’t worry about yesterday or tomorrow—they’re fully absorbed in the moment. Practice mindfulness by paying attention to your senses, focusing on your breath, or simply savoring life as it happens.

4. Celebrate Small Joys 

Notice the little things that bring you happiness: the warmth of the sun, the taste of your favorite meal, or the laughter of a loved one. Children find magic in the mundane; you can too.

5. Let Go of Self-Consciousness  

Children don’t worry about how they look or whether they’re being judged. Take a cue from them and dance, sing, or express yourself without worrying about others’ opinions.

6. Take Risks

Remember when you were a kid and climbed that tall tree or jumped into the pool without a second thought? As adults, fear of failure often holds us back. Challenge yourself to take small risks, embrace mistakes, and see them as part of the journey.

7. Reconnect with Nature 

Children often feel at home in nature, whether they’re climbing trees, chasing butterflies, or digging in the dirt. They’re barefoot, free, and interested. Spend time outdoors, letting the beauty and simplicity of the natural world inspire you.

8. Laugh Often  

Children laugh hundreds of times a day, while adults average far fewer. Seek out humor, surround yourself with people who make you smile, and don’t be afraid to laugh at yourself.

Living Freely in a Structured World  

Of course, adulthood comes with responsibilities—jobs, bills, and relationships. But living like a child doesn’t mean ignoring those things; it means approaching life with a different mindset. It’s about:

– Balancing Freedom with Responsibility: Doing what needs to be done while carving out time for joy.

– Prioritizing Play and Rest: Treating fun and downtime as essential, not optional.

– Choosing Joy Over Perfection: Letting go of the need to have everything figured out or under control.

A Final Thought 

Living free and joyfully like a child doesn’t mean abandoning adulthood—it means embracing life with open arms and an open heart. It’s about rediscovering the wonder, curiosity, and freedom that make life rich and meaningful.

Ask yourself: “What would the child version of me love to do today?” Then go do it. Life is too short to take too seriously.

—

Need Help Reconnecting with Joy?  

If you’re struggling to let go of stress and rediscover your inner child, therapy can help. I’m here to help you explore ways to cultivate freedom, joy, and playfulness in your life. Reach out today to start living more fully and joyfully!

Gratitude Lists

Gratitude Lists: A Simple Practice with Powerful Results

In a world that often feels overwhelming, taking a moment to focus on what’s going well can feel like a radical act. Gratitude lists—a simple practice of writing down things you’re thankful for—offer a powerful way to shift your mindset and cultivate a sense of peace and joy.

As a counselor, I’ve seen firsthand how gratitude lists can transform the way we experience life. It’s not about ignoring challenges or pretending everything is perfect. Instead, it’s about finding balance by choosing to notice the good, even in difficult times.

The Science of Gratitude  

Gratitude isn’t just a feel-good buzzword; it has measurable benefits for mental and physical health. Research shows that regularly practicing gratitude can:

– Decrease symptoms of anxiety and depression.

– Improve sleep quality.

– Strengthen relationships and social connections.

– Increase resilience and emotional regulation.

Gratitude helps rewire the brain by encouraging it to focus on positive experiences. This doesn’t mean dismissing negative emotions; it simply means broadening your perspective to include what’s good, too.

How to Start a Gratitude List  

Creating a gratitude list is simple, but like any habit, it requires consistency. Here’s how to get started:

1. Choose Your Medium  

Decide how you want to write your list. Options include:

– A dedicated gratitude journal.

– A notes app on your phone.

– Sticky notes that you can display on your mirror or desk.

2. Set Aside Time  

Consistency is key. Set a specific time to reflect and write your list. Many people find it helpful to do this in the morning to set a positive tone or in the evening to end the day on a high note.

3. Keep It Simple  

Your list doesn’t need to be elaborate. Start with three to five things you’re grateful for. They can be big or small, profound or ordinary. For example:

– A supportive friend.

– The warmth of your morning coffee.

– A moment of quiet before your day began.

4. Be Specific  

Instead of saying, “I’m grateful for my family,” try “I’m grateful for the hug my child gave me this morning.” Specificity deepens the emotional connection to what you’re writing.

5. Expand Beyond the Good

Gratitude doesn’t have to be limited to perfect moments. You can even find gratitude in challenges. For instance:

– “I’m grateful for the lesson I learned from a tough conversation.”

– “I’m thankful I had the strength to get through a hard day.”

Variations to Keep It Fresh  

Gratitude lists are incredibly versatile. If the daily routine starts to feel stale, try these variations:

– Theme Days: Focus on a specific area each day, such as relationships, nature, or personal growth.

– Gratitude Jar: Write each item on a slip of paper and add it to a jar. At the end of the year, review your collection.

– Shared Gratitude: Create a family or household list where everyone contributes something they’re thankful for.

– Photo Gratitude: Instead of writing, take a photo each day of something you’re grateful for.

-Collage Gratitude: Collect magazine pictures and words that represent things you feel grateful for in your own life. Paste into a journal, scrapbook, or poster that you can flip through later.

Overcoming Common Challenges 

“I Can’t Think of Anything.”

Start small. Gratitude doesn’t have to be earth-shattering. Even simple things like “clean water” or “sunshine” are valid and meaningful.

“I’m Too Busy.”

The beauty of gratitude lists is that they can be as brief as you need them to be. Even one minute of reflection can make a difference.

“It Feels Forced.”

If it feels awkward at first, that’s okay. Gratitude is a skill, and like any skill, it gets easier with practice. Over time, you’ll start to notice things to be grateful for without even trying.

The Ripple Effect of Gratitude  

One of the most beautiful aspects of gratitude lists is how they ripple outward. By focusing on the positive, you’re likely to feel more patient, generous, and connected to others. This can improve your relationships, boost your mood, and even inspire those around you to practice gratitude too.

A Quick Gratitude Exercise  

Let’s practice! Take a moment to think about three things you’re grateful for right now. Write them down, say them out loud, or just hold them in your mind. Notice how this small act makes you feel.

Gratitude lists may be simple, but their impact is profound. With just a few minutes each day, you can nurture a habit that brings more positivity, resilience, and joy into your life.

A Longer Gratitude Exercise

Challenge yourself to write a list of 50 or 100 things you’re grateful for. Start writing and don’t stop moving your pen until the page is full!

So, what are you grateful for today?

3 Keys to Happiness in Daily Life

It doesn’t take a whole new routine to instill a dose of happiness into your day—but it does take a little self awareness.

1. Be grateful for the good & the bad.

Research shows, grateful people are happy people. It’s also important to understand that happiness is not the absence of negative feelings. Gratitude is a focus on the present and appreciation for what we have now, rather than wanting more. Embracing gratitude, as a state of mind, can have a positive affect on all aspects of life including our happiness and overall satisfaction.

Up your mood by taking a moment daily to think of your world with gratitude. Start a gratitude journal or take a walk in nature paying attention to all the gifts around us. Think of a person that helps you on a daily or weekly basis – a spouse, parent, friend, pet, teacher, cleaner, or babysitter.

Quiz: How grateful are you? Take the Gratitude Quiz published by the Greater Good Science Center at UC Berkeley.

2. Flex your creativity muscles.

Do you have a passion or hobby? It doesn’t have to be a formal activity, simply engaging in creative thinking can enhance well-being by enhancing cognitive flexibility and problem-solving abilities. A recent study out of New Zealand, published in The Journal of Positive Psychology explains that creative activities can trigger an “upward spiral” of well-being.

“Practicing an art — no matter how well or badly — is a way to make your soul grow. So do it.” – Kurt Vonnegut.

Make some space in your day to create, even if it’s just for the sake of it. Try exploring unique textures or even natural and recycled materials to make something for your home or a friend. Looking for some tips on how to add more creativity into your daily life? Read this list of 101 creative habits to explore.

3. Get connected, Stay connected.

Being apart of something larger than yourself can help bring perspective as well as a sense of belonging. Scientific evidence strongly suggests that feeling like you belong and generally feel close to other people is a core psychological need; essential to feeling satisfied with your life. The pleasures of social life register in our brains much the same way physical pleasure does.

So take the time to nurture a friendship that is important to you. Make an extra effort to show you care, send a card, make a plan to have lunch, or give them a call and really listen to what they say. Smile and say hello to a stranger. Tell a story when someone asks how your day is going. Notice how you feel when you share something with someone new.

Struggling and need support? Join a support group and talk to others that can relate. Find your tribe: support.therapytribe.com – a free online support community brought to you by TherapyTribe.

TherapyTribe - Wellness Tracker Tip: Check out the wellness tracker. It’s a simple but powerful tool designed to help you remember the promises you make to yourself. As you complete wellness activities your tree will blossom, and so will you!

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