Laurie: Hi, my name is Laurie Groh. I'm the owner of VitalMinds Counseling. Today we have Rachael Sheets with us. Hi Rachael. Thanks for being here today, Rachael.

Rachael: Yeah, you're welcome. It's so good to be part of this team.

Laurie: Yes, and so today we're going to be talking about creative ways, different ways we can use creativity in therapy, and, therapy doesn't have to look the same for everyone in every situation, and this is a really fun topic for me. I feel like it can be so many different things, so I want to hear a little bit about some creative ways you engage in therapy.

Rachael: Yeah, yeah, as you said, it's not the same for anyone, really. So we have to think outside of the box sometimes. And how do we? How do we creatively connect with the unique person in front of us? And there are so many exciting ways to do that. We can use nature, music, art, physical interactions like interactive games, sports activities, and even intrapersonal interactions, like reflective journaling. So each one of those can be a big topic to explore deeper and deeper. But how do we tailor that experience creatively to the people we serve? So those are a few different ways, and we have some connections to Equine therapy, which I think is like an incoming thing too. I've got a couple of friends in that field, and it's exciting to see what they're doing in that aspect. So yeah, you figure out exactly what connects with people and where we can work with other people to figure out what's best.

Laurie: Right, and I think too; I know a handful of clients often talk about feeling more connected to animals than to people. So I think that that would be an amazing experience for those wanting to feel connected but might not necessarily want to bring in more social stuff in their life, because you can feel connected to animals and nature. You know things around you that have that life-force that energy. Yeah, it's a great first step. Yes, so I know you wanted to talk a bit about utilizing nature. So could you share a bit about how you incorporate nature into therapy?

Rachael: Yeah, yeah, it's fun to think about, too, especially on this online platform. Like how can we bring some of those elements into this type of world and we can do that? And I'm thinking a bit about how do we do that here and outside of here. So really, like so much of therapy, it is like equipping people with skills they can use daily. When we're talking about getting outside, you're like going on a hike. How can we be mindful of that process? So I want to run through just a couple of ways that we can, like, engage our senses and be aware of the moment because we know that, like, the first thing to help reduce anxiety is focusing on our present awareness. And then also, how does that? How do we bring that experience back into like our everyday lives? So we're not only engaging in a mindful experience at that time, but we're also bringing it back to our everyday lives by being able to reflect on those things.

Laurie: Right, right! I love that. The integration right of learning the skills. And then how do you use them in your data day? And I know for myself I'm outside every single day, like walking every single day and seeing my neighborhood because I just do a little bit of a loop. But seeing it change every single day, different sunsets, it is something I don't think I'd ever give up started doing it, actually because of the pandemic; I was definitely 11. Positive of the pandemic was. Was that experience? Because it just makes me feel very connected.

Rachael: Yeah, absolutely, and so how can we do that? Like going on a walk? Like how can we really like incorporate some mindfulness into that? So we know that mindfulness involves the five senses, like seeing, smelling, touching, tasting, and hearing. One of the first things we can do is notice what we're seeing, my favorite hikes to take, or things to do. As you walk, not too far, you get this great, expansive view of Lake Michigan. I just stand there, and it looks different every single time right. There's something about like there's psychological research, about like inspiring awe within ourselves and realizing that there's something like so much bigger and so much greater out there, and also like understanding that even within that, like, matter and purpose and so using that experience to realize like who I am and who I am in like relation to, like the greater world. So we talked a bit about physical, emotional, and even spiritual like some of those components can come together in some of these experiences. So sit, taking in what is around us and inspiring that sense of awe, and smell a little prop here. So I don't know if you know what this is.

Laurie: Some sort, is it some sort of?

Rachael: So this is cedar and cedar. You can. You can identify it as it's flat. If you smell it like this, it doesn't really smell like anything, but you take a little piece off. You crush it up, put it in your hand like its intense, smells like a Christmas tree, and smells very like beautiful and aromatic. So like being able to, and this is from my backyard. So you don't have to go too far to find something and just like go out and engage with and like, really be mindfully present, like engaging your senses in some different ways. I love that. Yeah, like allowing the roses right.

Laurie: Do that, and that is another thing too. Just something that I've noticed myself is when I'm on walks. I mean, definitely in the spring, all the blooming flowers and lilacs, and one of my favorite things. But campfires great one, bringing you to other beautiful points in time. Right at the moment, it depends, right. So I think, having some idea of what that could be in the moment, I love that.

Rachael: Yeah, yeah, it's a great way to engage in the present and also, like, be able to reflect on, like, some of these smells that might bring us back to some good memories in the past too. So out there, we're focusing on site seeing, smelling, and then also touching our sense of touch. So something I like to do when I'm on walks, especially like by Lake Michigan, is like collect little rocks. It's a, it's fun, the tactile thing you can do just like stop, also, like it helps me to stop and like engaged at that moment and like notice your surroundings, look down, like see what is under my feet and how can you engage with that? So like, this one has a little bit more of like different visual and texture to it. This one is really smooth and soft, so you can pick those up and keep them in your hand as you're walking and even like bringing them. Obviously, I brought these back with me. Excuse me, and I keep these around, like on my desk, to remind me of those moments that bring me peace. So that's one way to like moments and bring them into your everyday life.

Laurie: Yes, yes, I have a lot of clients that like to go to Lake Michigan and find specific rocks, and that activity in itself is, is so soothing and focused, but then also taking it with them as far as the censor of touch, and you know that they're all different and you know some will feel like more beautiful to you. And I just think it's it's a great thing. It's nice to see my kids. Even you know they do that and could be there for my youngest could be there for hours just looking at everything and thinking about that as well. We can be that connected.

Rachael: Yeah, and that's a great point too, like it can really, like, transcend age, like it's good for kids, it's good, but it's something that anyone can engage in.

Laurie: Yeah!

Rachael: Yeah, so, and then we have the sense of taste and, like, that might seem like one that was a little bit harder to do. But just even being mindful of, like, am thirsty. Do I need to nourish my body with some water? You know, and like we know that that plays such a big part into like again, our overall, like, physical, mental, spiritual, emotional, like well being like we have to make sure that we're taking care of all parts of our bodies so we can be likable to be present in the moment and functioning future. So yeah, just being mindful of that, do I need water? Do I need to stop? Do I need to take a break? What is my body telling me in this moment?

Laurie: I love that. I love that, too, because it's taking care of yourself right there in here now, and many of our clients want to do more self-care and think that it needs to be. We're told a lot of times that it needs to be there, these big things that we're doing go to SPA, go on vacation, and really it can be moment to moment, building every single day, a few times on a walk. Then you're doing it, and our bodies connect to that, and our minds connect to that. I can trust myself to pay attention and give myself what I need.

Rachael: And useless a moment to like to take a break, a glass of water for us to have a glass of tea, you know, like just take a minute to, like, focus on that and care for your body in that way, yeah, and then we come to hear. So when you're, I know there're so many things. When you're out there, you can focus on. What am I hearing, birds? Or how many birds are the calls the same, or are they different? Like really getting into that space of being even more deeply aware of her surroundings and connected to them more than just being like, oh, I hear birds like how many, what kind o? And that helps us to like to develop a sense of curiosity too. So if we're outside, and we're like, how does this work? Or you know it gives us something to think about and return to you. And, if you like, do a little research and do a little Google search, like you know. So it helps us to engage our minds as well in the process.

Laurie: Yes, and Rachel, as you were saying that I'm not even kidding you, my son is outside my room and was making birdlike screams, which is very similar to the peacefulness of going on a walk.

Rachael: And that's all the more you know. Like things happen right, like in our everyday lives. And how do we like to find a little sliver of peace and quiet beside outside of, like the reality of our situation? Right right, I tell you.

Laurie: Yes, it was almost perfect when you saw how you could hear. I can hear some birds, and suddenly, I hear.

Rachael: Delirious.

Laurie: Beautiful sound. It was a beautiful sound.

Rachael: So, yeah, that's a little bit of like. How do we engage in our senses? You know, it's good for us, no matter what, to get outside and go for a walk. But how do we like to enter into that? Like a little bit of a step deeper? To become aware, like the whole point of it, is to become aware of our surroundings, to become aware of us, to become aware of how we interact with our surroundings. What's happening when we're interacting with these different things? Are we feeling stressed? Are we feeling calm? Are we feeling anxious? Are we feeling like what's happening? That's? That's the whole point, because anxiety can start to get our minds to just like spin out of control. But how do we combat that? And so much of it is like understanding ourselves. What's causing us that? And how can we come back to reality? How can we ground ourselves and center ourselves to be there in the moment and be there in the future, and we're not always thinking about something else.

Laurie: Right, we're actually there in the moment, don't need to think about anything on those walks in those times. Right, and just as a reminder of everything around us, we have the gifts of our senses and are using them. I think too; when I'm on walks too, it might sound cheesy, but sometimes I'll say to myself: look at what we have. Look at what we all have, because anybody can walk, you know, to different places. It doesn't sometimes, I know during, especially during the pandemic, people we are all kind of closed in, but we do have access to all sorts of things. Going on a walk might look different in different areas, but we can engage in that process. So thank you so much for talking with us today. I wanted to share your information with everybody. So if you want to reach Rachel, her contact information is at the bottom of the screen. You can also go to our website at vitamines, dotcom, vitamins, counseling, dotcom, and set up an appointment online. I also want to mention that you know we are doing video counseling. Still, I know that many of my clients like to actually go on walks in session, and we can do an audio-only, which can be a great way to incorporate it. Sometimes people will have their phones as well. Still, whatever works for people, I think it can be a great time to connect to yourself and two therapists using our phones and video. All right, thanks again.

Rachael: Thanks.