Shadeau Rhodes, LCSW, CFTP
Therapist at Ferren Family Counseling LLC
“What needs your attention today?”
This is a question I often pose to my therapy clients at the beginning of each session. Even though I come in with a plan for the session, it is important for me to know what my clients are bringing to the session, how they’re showing up that day, what’s weighing on them, and what needs their focus. Sometimes what needs attention aligns with the agenda that we’ve planned for that session. Sometimes life has happened and the agenda doesn’t fit in that moment. It is a question that is helpful in making sure their needs are met and not overlooked.
Therapist at Ferren Family Counseling LLC
As we begin and settle into a new year, we acknowledge the resolutions, words for the year, and new habits. For most of us, though, these will become distant memories as we work through 2026.
And that is completely okay. What we need most on January 1st may not be the same thing that we need most on April 7th, August 16th, or December 31st. That’s the thing: We get to adapt and change, refocus and redefine.
With that in mind, I want to invite you through an activity that you can use anytime you feel disconnected, rushed, or unsure of what you need next. Please use the activity if all parts of you feel comfortable and stop at any point discomfort arises for you. All you need is a few minutes, a quiet space, and maybe something to use to jot down your thoughts during a reflection.
Mindful Moment: Pause and Breathe
Start by sitting in a comfortable position, placing one hand over your heart and the other on your stomach. Take a deep breath through your nose (for a slow count of 4). Hold your breath for another count of 4. Then release the breath out through your mouth (for a count of 6). As you repeat this breathing, notice the air moving deeply into your diaphragm. Relax your shoulders and your jaw. Continue breathing this way (4-4-6) for a couple of minutes.
Physical Movement: Move Your Body Gently
Start by leaning your head toward one shoulder, holding it for a few seconds. Return your head to the center. Then allow your head to lean toward the other side for a few seconds. Come back to the center.
Shift to your shoulders. Roll your shoulders backwards in a circular motion for a few seconds. Then pause and roll your shoulders forward. Repeat a couple of times. You can do one at a time or both at the same time.
Hold your hands behind your back and lengthen your spine, opening your chest. Slowly move one arm out to the side and up toward the ceiling. Slowly let that arm come down and relax. Repeat with the other arm.
Personal Reflection
I want to leave you with the same question I ask my clients: What needs your attention today?
And remember, the answer to this question today may be different tomorrow, next week, next month, and at the end of the year. Whatever comes up for you, allow it to change over time. Your needs are allowed to change as your life shifts. Your needs aren’t meant to stay the same forever.
If you find that talking through your changing needs with someone trained to support you would be helpful, Ferren Family Counseling provides client-centered therapy with a focus on helping clients learn, heal, and thrive.
Please reach out to the office to schedule a consultation or appointment if you think it may be helpful for you.
