- Rachel Dack is a Licensed Psychotherapist and a Nationally Certified Counselor who is passionate about helping others achieve positive wellbeing and partake in healthy, satisfying relationships with others. Rachel offers psychotherapy for individuals (children, adolescents and adults), couples and families in her Bethesda, Maryland office. Rachel also serves as a relationship coach for adults who are looking for love and would like support with dating, intimacy and relationship building. Services are offered in Rachel's office or over the phone.
Tag Archives: journal
Mood Boosters
Part of the human experience is encountering a variety of emotions and managing mood changes. We all have moments of happiness, sadness, annoyance, frustration and relaxation and sometimes our negative moods can be difficult to snap out of. It is … Continue reading
Posted in Emotional Well being, Happiness, Inspiration, Mindfulness, Positive Energy
Tagged exercise, gratitude, healthy snack, hope, human experience, journal, mental vacation, mood boosters, music, nature, optimism, triggers
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Self-awareness, Self-love and Peace from Within
As Eckhart Tolle’s above quote suggests, we find peace through self-reflection and increased self-awareness. We are at peace when we find ourselves by looking within and engaging in self-reflection. Peace comes from acknowledging our needs, taking care of our minds and bodies and accepting who we are. Acceptance of self is one of the greatest healers. Continue reading
Posted in Acceptance, Emotional Well being, Happiness, Reflection
Tagged accepting who we are, acknowledging out needs, anger, authentic, body, body signals, buddha, compassion, eckhart tolle, emotion pain, experiences, freedom, happiness, heart, journal, let go, mind, misery, peace from within, sadness, self-acceptance, self-awareness, self-love, self-reflection, true healing, who are you?
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Journal Jump #19
Reflect on the above quote in your journal. What does it mean to you? How much do you agree with it? Write about the abundance that you have in your life and think about your methods of feeling full and grateful. How content are you with what you have? Do you tend to take what you have for granted? How can you consciously recognize the abundance that you have and tune into the abundance that is already a part of your life? Continue reading
Posted in Journal Jumps
Tagged abundance, content, full, grateful, journal, life, quote, reflect
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Journal Jump #18
In your journal, reflect on one or more of your memorable, favorite or enjoyable childhood memories. Allow yourself to reminisce and soak in a memory or two. If you have any pictures from your childhood close by, use the photographs to bring these memories into your consciousness. Continue reading
Posted in Journal Jumps, Reflection
Tagged childhood, consciousness, journal, memories, photographs, positive experiences, reflect, reminisce, sight
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Journal Jump #17
Taking care of our physical and emotional bodies is a significant task for humans. We feel healthier and happier when we take care of ourselves, get enough sleep and rest, eat nutritiously, exercise our minds and make time for ourselves and our individual needs. In your journal, reflect on the ways that you care for your body, mind, and emotional self. Continue reading
Posted in Emotional Well being, Journal Jumps
Tagged body, compassionate, emotional body, happier, healthy, journal, mind, nutrition, physical body, reflect, self-care
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Gratitude Groove On #5
The goal of this gratitude exercise is to reframe something that appeared to be negative or distressing into a learning experience, life lesson or blessing. What are you grateful for regarding this experience? Continue reading
Posted in Gratitude Groove On
Tagged blessing, experience, grateful, journal, life lesson, negative, positive, qualities, reframe, skills, strengths
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Journal Jump #16
Our relationships with the earth are very important. Our connection to nature, living organisms and to the environment as a whole is a significant part of our experience on earth. These connections have the ability to increase our overall feelings of happiness and enrich our lives with beauty, present moment awareness and vitality. We also have a crucial task to preserve our earth and take care of the environment. In your journal, reflect on your feelings about the environment. Consider the questions below. Continue reading
Posted in Journal Jumps
Tagged earth, environment, happiness, interact, journal, nature, vitality, world
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Journal Jump 15
“It is possible to live happily in the here and now. So many conditions of happiness are available—more than enough for you to be happy right now. You don’t have to run into the future in order to get more.” – Thich Nhat Hanh, Buddhist teacher and Zen master Continue reading
Posted in Emotional Well being, Happiness, Journal Jumps, Mindfulness
Tagged future, happiness, here and now, journal, reflect, thich hat hanh
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Journal Jump 14
Relationships with others are incredibly powerful and contribute to the way we feel about ourselves. Some of our relationships offer us support, joy and comfort while others may challenge us, disappoint us or leave us feeling drained. Continue reading
Paint Your 2011 Canvas/Journal Jump 13
The year 2011 is quickly approaching and now is the perfect time to reflect on the past year and set intentions for the new year. Imagine that you have a blank canvas to paint and fill with your 2011 visions, hopes, dreams and intentions. You have endless space and freedom to create. You have a huge array of paint colors and brushes. What do you want your 2011 canvas to look like? Continue reading
Posted in Inspiration, Journal Jumps, Reflection
Tagged 2011, attract, canvas, create, desire, dreams, freedom, hopes, intention, journal, paint, vision
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Journal Jump 12
Make an accomplishments and gratitude list for 2010. Write down all of your successes (don’t forget the little ones) and all of the experiences that brought up feelings of accomplishment, success and strength. Record and write down your experiences of gratitude and include the people, events, experiences, lessons, and things (tangible and non-tangible) that made you feel grateful and alive. Continue reading
Posted in Journal Jumps
Tagged 2010, accomplishments, celebration, gratitude, journal, success
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Journal Jump 11
In your journal, reflect on the quote above. How does the quote relate to your present life? How does your experience of fear affect your life and your perspective on change? What does your fear look like? What is fear holding you back from? What does change look like to you and which emotions does it bring up? What does the quote offer you in terms of inspiration? Continue reading
Posted in Journal Jumps
Tagged change, emotions, fear, inspiration, journal, let go, life, reflect
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Journal Jump 10
We all encounter stress in different ways. The emotional experience is unique to each individual so it is valuable to gain awareness of your own sources of stress, worry, fear, depression, etc. Identifying your triggers is an important step in … Continue reading
Journal Jump 9
In your journal, reflect on the quote above. What does it mean to you? What about it resonates with you? What does it offer you in terms of inspiration? What is your meaning of treasure in the world and in yourself? Continue reading
Journal Jump 8
In your journal or on a separate sheet of paper, write a letter to someone that you admire. This admirable person may be someone who you know very well, someone you currently connect with or have connected with in the past, someone you have never met, someone famous or someone who is no longer in your everyday life. Continue reading
Posted in Journal Jumps
Tagged admirable, journal, journaling, qualities, reflection, strengths
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