A Place to Untie the Knots in Your Heart | Psychologist Ai-san💗's Sub-account
Did I do something wrong again?
When night falls,
my solo reflection session begins.
Their facial expression.
The reply on LINE.
The way I said that thing back then.
Not being able to express my true feelings well
to my partner or family.
The moment I spoke too harshly to my child.
Even though my head knows that "there's no point in thinking about it anymore,"
my heart keeps returning to the same place over and over.
When I get anxious, only bad scenarios come to mind.
I lose track of how to maintain distance from others.
I want to feel at ease, but I can't.
I want to do things right.
I don't want to be a burden.
I don't want to be disliked.
The kinder you are,
the more you keep trying while blaming yourself.
This note (Ai-san💗's sub-account) is here
to help make those patterns of living difficulty
visible in a gentle way.
Rather than just offering encouragement,
why it becomes painful
why the same cycle keeps repeating
what can be done to feel a little easier
I will organize these based on cognitive behavioral therapy,
helping you gain a little more clarity step by step.
Cognitive behavioral therapy
is not a method for forcing yourself to be positive.
Events,
words that pop into your head,
mood,
body,
actions
by separating these,
it is a psychotherapy that organizes what is happening inside your heart.
Things that were going around in circles
gradually turn into words.
Before blaming yourself,
it becomes easier to find out what was actually happening.
Then,
instead of just being swallowed by the pain,
a sense of being able to choose will gradually return.
Cognitive Behavioral Therapy is
a method also used in medical and psychological support settings.
For depression, anxiety, and the like,
research regarding its effectiveness has also been accumulated.
In this note,
I will deliver that way of thinking as a tool for organizing daily worries,
using the gentlest language possible.
As a Clinical Psychologist and Certified Public Psychologist,
I have faced the hearts of many people for over 16 years.
In actual clinical practice,
Cognitive Behavioral Therapy
Family Therapy
Focusing
Psychoanalytic understanding
and others are also combined to provide support.
However, as an entry point to safely organize the difficulties of living,
I feel that Cognitive Behavioral Therapy is a method that can be very helpful.
Please read from the entry point closest to your worries.
Related articles and exercises are organized into six notebooks.
※I will organize them in order from now on. Please look forward to it😌🫶
Please choose what you need from the entry point closest to your current pain.
Notebook for Untying Self-Blame
For those who find themselves returning to 'it's my fault' before they know it.
You immediately take others' reactions or events as your own fault.
Guilt remains after you refuse something.
Even when praised, you cannot accept it honestly.
This is a magazine that gently examines the flow of blaming yourself
while dividing it into events, thoughts, moods, body, and actions.
Notebook for Loosening Anxiety
For those who cannot stop negative imagination or circular thinking.
Feeling anxious about things that haven't happened yet.
Your mind feels full, and you become unable to move.
Thinking over and over about what others might think of you.
This is a magazine that doesn't aim to erase anxiety,
but rather to make the flow of anxiety visible.
A Notebook for Untying Relationship Patterns
For those who repeat the same pain in their relationships.
Trying too hard to please others.
Expecting too much.
Enduring too much.
Losing track of appropriate boundaries.
This is a magazine for observing relationship patterns,
while separating the other person's issues from your own reactions.
A Notebook for Untying the Mechanisms of Attachment and Security
For those who want to feel secure but cannot.
Feeling anxious even though you want to connect with others.
Wanting to be loved but doubting it.
Wanting to get closer but feeling afraid.
This is a magazine for gently organizing the mechanisms of attachment and security,
without blaming yourself.
A Notebook for Loosening the Heart Before Dependency Sets In
For those who want to distract themselves with something when things get painful.
Shopping.
Smartphones.
Eating.
Romance.
Contacting someone.
Before labeling it as dependency,
this is a magazine for safely looking at how you are trying to handle your pain.
A Notebook for Loosening the Heart in Parenting
For those who blame themselves after speaking harshly to their children.
Getting angry even though you don't want to.
Feeling painful guilt afterward.
Having past wounds triggered by your child's reactions.
This is a magazine for observing the feelings that fluctuate during parenting,
while also cherishing the parent's own heart.
When you are lost, there is an easy-to-read order to follow.
I feel like all of these apply to me.
When there are too many entrances, it's easy to get lost.
In such cases, please try reading them in the following order:
1. Notebook for Untying Self-Blame
2. Notebook for Relieving Anxiety
3. Notebook for Untying Relationship Patterns
4. Notebook for Untying the Mechanisms of Attachment and Security
5. Notebook for Relieving the Mind Before Dependency
6. Notebook for Relieving the Mind in Parenting
When you start by organizing the flow of self-blame,
it can become easier to see your anxieties and relationship patterns as well.
It is perfectly fine to start from any entrance.
Please begin with the place that interests you most right now.
However, there are some pains that cannot be fully resolved just by reading.
As a small counseling room within note
This sub-account is
not just a place to read psychology articles.
I am cultivating this as a place where you can read, gain awareness,
organize your own heart when necessary,
and also receive a professional perspective.
I cannot provide a diagnosis.
However, for those who need it,
I can offer information on ongoing counseling and support menus.
It's not quite at the level of needing to go to a hospital.
But you want to gradually let go of the difficulties you feel in living right now.
For those people, without having to suddenly sign up for a major consultation,
you can first organize your heart within note,
and connect with a psychologist as needed.
I want to cultivate this place as such a
small counseling room within note
for you.
When it is difficult to organize things just by reading
In addition to the articles and exercises provided here,
Writing and Organizing Exercises
Message Counseling
Short-term support via LINE
Counseling
and other services are also available.
If you are in a hurry or would like to organize your thoughts individually, please consult me via DM.
I will not pressure you into anything.
I will not pressure you into anything.
Only for those who need it, at your own pace is fine.
Menu & Information
Message Counseling & Support Menu
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Main Account
Beyond Cognitive Behavioral Therapy, I also value these perspectives
While I use Cognitive Behavioral Therapy as an entry point here, my regular support is not limited to it.
My regular support is not limited to Cognitive Behavioral Therapy.
Approaching feelings through bodily sensations.
Observing patterns that occur within family and human relationships.
Turning attention to the movements of the unconscious mind.
I value these perspectives as well.
If you would like to know how I view the heart and mind, or get a sense of the atmosphere, please read this article as well.
Please read this article as well if you would like to get a sense of the atmosphere.
Focusing
Instead of "thinking" about feelings,
it is a method of quietly observing them through bodily sensations.
Psychoanalytic Understanding
This is a way of thinking that examines the movements of the unconscious mind and the patterns of relationships that emerge during counseling.
It is a way of thinking that examines the patterns of relationships that emerge during counseling.
Family Therapy & Reframing
As perspectives and relationships change,
the meaning of your pain may also change little by little.
Reference links for Cognitive Behavioral Therapy
Ministry of Health, Labour and Welfare | Understanding Cognitive Behavioral Approaches in 15 Minutes
To those who have been doing their best alone
The more you have struggled alone while carrying your pain,
the more likely it is that you have reached adulthood without ever experiencing the process of sorting through your feelings.
Becoming able to put things into words.
Becoming able to see the flow of things.
Becoming able to choose your own feelings, little by little.
Not to blame yourself,
but to understand yourself.
I would be happy if this note (Ai-san's💗 sub-account)
could become a place where you can
untie the knots of your heart, little by little.
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