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                    ​GEPS Blog

Hard to Say Goodbye

Can you think of the last time you decided to end something or say goodbye? This could be to a person, situation, or even a pattern of thoughts/behaviors. Strength is required to say goodbye but you feeling better is on the other side of that decision. What can you say goodbye to today? 


Social Support

Who's in your corner? Having support can help minimize isolation, withdrawal, and the feeling of being alone or misunderstood.  Can you identify at least three people who can provide you support? If not, explore your social support today.  


Are You Tuned In?

Music is so influential. What tune or song motivates you?  The right music usually has the party going! Is there a song that may even reflect your mood? Have you ever tried writing a song to express your thoughts or feelings? 



Guilt imposed by self or others can keep us held hostage mentally. Can you recall a time when guilt kept you from being happy or even limited you ability to move forward? Explore ways to release yourself or others from the guilt today.   


Take a Restart

Ready start and Go! It's completely okay to restart. How often do we find ourselves restarting things?  Starting over helps us regain focus, explore a new direction, and reestablish priorities. What can you restart for the better in your own life? Go for it, you are worth another chance to get it right! 


Distractions are everywhere

How often do you find yourself distracted within your day? Distractions can be  motivating , creative, or pessimistic, and self-defeating. Confront your distractions today in effort to increase self-awareness. 



How often do you reward yourself?  When we make the right choice or maintain a good behavior. It's okay to reward yourself or to celebrate you!  This will increase your motivation and positive recognition. Think about a recent choice or behavior that you can be proud of.  How can you reward yourself today? Keep up the good work! 


What Affirms You?

I value my life. I believe the good inside of me and the good that's coming into my life. Anything contrary to that; I do not have to allow or tolerate. 


What does It Mean To You?

In a world with so much pain, misfortune, and, emotional setbacks. Have you considered what mental health means to you? Do you think obtaining support from a profession is a benefit or a cost? If you have tried therapy before; was it insightful or did it discourage you?  Our mental health is just as vital as the food we eat or the home we live in. Explore what your mental health means to you. 


Past vs Future 

Our minds can be an internal but yet emotional GPS. Does your mind tend to focus only on the past or the future? Does these thoughts influence despair or optimism? Explore your thought and see if they are leading you towards growth or stagnation. 


Spot On

What triggers your stress? Life changes expected or unexpected can be stressful. How well do you adjust or manage your stress if you are aware of the specific triggers ? Examples of possible triggers can be:

1. Relationships

2. Work/Tasks

3. Conflicts/Arguments

4. Low self-esteem/self critical

5. Pain/sickness

6. Unresolved Past trauma/grief

7. New life transitions 


Change of  Plans

1. Changes I would like to make

2. My goal to make these changes

3. The steps I would like to take 

4. Some things that can interfere 

5. The outcome I hope after making these changes 


Breaking Cycles 

Have you thought about the cycles in your daily routine?

 A cycle is "a series of events or situations that are regularly repeated".  Are these cycles functional or dysfunctional? These cycles can be behaviors, choices, and even relationships. Do we dare brake them or keep them on repeat? Cycles can be broken when they are no longer attractive to us or the benefit of maintaining them is removed. Think about your cycles and if some just might need to be broken! 


Worry Reduction 

Are you anticipating the outcomes?  Often when we are worried it's out fear/anxiety. The outcome we anticipate is a negative one. What situation do you find yourself worried about? Have you considered the probability of this outcome? On a scale of 1-10 how likely is it? 


Route Rational or Irrational 

Are your beliefs rational or irrational? Rational thought patterns are flexible, open-minded, and accepting. Irrational thought patterns are unreasonable, groundless, impetuous.  Consider the following questions:

1. What are the facts that support my beliefs?

2. Do my beliefs help me achieve my goals?

3. Do my beliefs help me feel better or worse?


Which One ?

Is there freedom of choice or manipulation? How often do you feel free to make choices for yourself or give  others the same freedom? Within relational dynamics there's a sense of willingness or there isn't.  The difference is your decision on a regular basis. You decide who you are, you decide what you want to give, and you decide the level of effort within your relationships. Freedom gives space and allowance to the outcome.  Manipulation of  another person's action/reaction by force or coercion is never healthy. 


Comfort Zone

Are you comfortable with change or staying the same? Our comfort level influences our decisions. Think of a time when you were uncomfortable and if the feeling motivated change. Change can be scary and difficult to adjust to when we didn't expect to happen. Explore your comfort levels today. 


Name That Feeling 

Can you described how you felt in the last  thirty days? Are you able to accept or change your feelings? Explore from list below what feelings best describe you. 

Worried          Peacful          Misunderstood

Excited           Fearful           Safe

Humiliated    Grateful          Victimized

Happy             Guilty             Loving

Insecure          Motivated      Trapped 

Joy                   Hopeless         Optimistic   


Are You Feeling Stuck?

We can feel stuck in life when making decisions or procrastination tends to keep us  from moving forward.  When was the last time you felt stuck? Was it because you were unable to decide the next step? Was it because of procrastination on the next step out of fear or hesitation? Both can be self-defeating. Explore your decision making skills and ways to move forward. 


Positive Opposites 

Have you ever experienced a quick reaction or reacted on impulse? Was the outcome negative? Being self-aware of your reactions or impulsivity can help you to do the positive opposite. Allowing yourself to pause and think in the moment also helps you to do the positive opposite. You will notice the outcome can be entirely different.  Evaluate your reactions or propensity to be impulsive. Try doing the positive opposite!


How strong is your commitment?

When we make decisions they can be temporary or a commitment for an extended period of time. Have you decided recently any new commitments? Were you able to see the former commitments through? A commitment can be to a job, goal, relationship, and to yourself.  Evaluate your commitments today.

1. I commit to improving myself

2. I commit to being intentional 

3. I commit to balancing work and life


What's The Narrative ?

Have you considered your life's story? The story we tell ourselves about our life we attribute meaning, purpose, or the lack there of. Everyone's narrative will be different and often we can choose to leave out the not so great parts. Our life is still extraordinarily special and the narrative will always be our own. Life is complex and tough at times but don't forget those moments that push you to be a better you and even motivate you to keep going when everything else says "quit". Think about your narrative and make it your own! 


Positively Charged

March 10, 2021

Do you have a habit of thinking more positively or negatively? Charging your mind to be more positive could mean utilizing positive visualizations, expecting positive things within your day, positive self-talk, and even writing them down to reflect on or repeat. Being positive is more motivating to stay focus and accomplish your goals.  Make a list of at least 5 positive thoughts that will positively charge you. 


Can you say NO please!

When was the last time you said no? Think about a time when you wanted to say no but gave into the request and said yes. The ability to say no sometimes within your relationships is beneficial. There is often times more stress or pain attached to a yes. Explore opportunities within you day to say no. 

1. Validate the person's feelings and request

2. State why you are unable to grant the request at that specific time or not at all 


What Did You Say

How's your communication skills? Do you know if your pattern of communication is working for you or against you? Communication is how we connect with others and how we teach others about us. Explore your pattern of communication. 

1. Passive

2. Aggressive

3. Assertive 


Feeling Better 

What do you currently do to feel better? When we feel sad, anxious, or even in pain we want it to stop. Have you explored the things that make you feel better or provide relief? 

1. Call a friend

2. Physical exercise

3. Pleasurable activity

4.  Self-help/improvement group

5. Feelings journal 


Active Listening

How's your listening skills? Active listening in our patterns of communication is vital and assist us in understanding everything someone else is saying. Here's a list of things that can prevent active listening.

1. Judging

2. The need to be right

3. Daydreaming

4. Sparring

5. Mind reading


Relationship Hot Spot

What are the pros and cons of your relationships?  We spend most of our lives hoping,  planning, and stressing about  relationships.  Have you considered what you add to your relationships or even what they add to your life? 


What's Your Vision 

When was the last time you really laughed? Life is full of so much pain, stress, and grief that these things tend to distract us from life's pleasures even laughter. Take a moment, close your eyes, and visualize the last time you laughed. If you are unable to find the moment; create one day. 



Have you thought about the things you are avoiding to do or have you noticed areas of fear that contributes to avoidance? Avoidance is the action of keeping away or not doing something. According to Psych Central there are FIVE types of avoidance.

1. Situational 

2. Cognitive

3. Protective

4. Somatic

5. Substitution