Untwisting Your Thinking: How Cognitive Distortions Increase Anxiety (And What to Do About It)
“Don’t believe everything you think.”
Cognitive distortions, those sneaky, automatic thought traps, can quietly fuel our anxiety without us even realizing it. In this week’s blog, I break down what cognitive distortions are, how they impact our mental health, and how you can begin to challenge them through tools like thought journaling and cognitive restructuring. Whether you’re brand-new to therapy or just looking for clarity, this post offers practical steps to help you take your thoughts off autopilot.
Undoing the Freeze: How to Reclaim Motivation When You Feel Stuck
Ever sat frozen in front of a task you know is important — and still couldn’t make yourself move?
That feeling of heaviness, foggy thinking, and stuckness isn’t laziness. It’s the freeze response, a biological survival mechanism that can shut down motivation and executive functioning.
In this week’s post, I explore:
Why freeze happens (especially for trauma survivors & folks with ADHD)
How to gently unstick your system using micro-steps and nervous system cues
Two guided exercises: a “Freeze Inventory” and a “First Step Finder”
Why action creates motivation — not the other way around
This isn’t about pushing through — it’s about compassionately supporting your nervous system back into motion. Read more and start practicing small, doable steps that build momentum with kindness, not shame.
Understanding the Window of Tolerance: What It Is and How to Expand Yours
Have you ever felt like your emotions take over or like you’ve completely shut down and can’t engage? This might be your nervous system signaling that you’re outside your Window of Tolerance, the zone where you can think clearly, manage emotions, and respond calmly to life’s challenges.
The good news? With practice, your window can grow. In this post, you'll learn how to recognize when you're outside your window and discover practical exercises to bring yourself back to balance.
Your body isn’t broken, it’s doing its best to protect you. Let's help it feel safe again. 💙
Pride is More Than a Month – Living Authentically Year-Round
As Pride Month ends, it’s important to remember: Pride is more than a month. It’s about living with self-compassion, celebrating joy, and creating affirming spaces year-round. In this post, I share tips and resources to keep the spirit of Pride alive – no matter the season.
Coming Out in the Holler: Navigating Your Truth
Coming out can be a beautiful, life-changing experience – but in rural areas like Eastern Kentucky, it can also feel complicated and risky. In this blog post, I’m sharing tips for balancing safety and authenticity, plus resources and gentle reminders that there’s no single way to come out. Your truth matters – and you deserve to feel safe as you share it.
Celebrating Pride, Healing Together: The Power of Community
Pride is about more than rainbows – it’s about community. In this post, I’m talking about how LGBTQ+ folks in small towns and rural areas can find (or build) connection and mutual support, even when resources are limited. Explore tips, resources, and a personal reflection on why community matters here in the holler.
Queer Resilience: Finding Strength in the Face of Challenges
During the second week of Pride Month, we’re taking a close look at queer resilience – how LGBTQ+ folks have historically and personally found strength even when the odds were against them. In this post, you’ll find practical tips from ACT and DBT for managing tough emotions, a tribute to the legacy of Stonewall, and a spotlight on the power of rural queer support networks.
💜 Remember: you’re not alone – and we’re here to remind you of that. Check out the full blog for resources and a personal reflection from the holler!
Pride in the Holler – Honoring Our Roots, Lifting Our Voices
June is here, and with it comes a chance to celebrate Pride in the holler. At Counseling in the Holler, we’re dedicated to lifting up LGBTQ+ voices and making sure everyone feels safe, seen, and valued – no matter how remote our communities may be. In this post, we’re honoring our roots, sharing resources, and talking about what it means to be proud and visible in Eastern Kentucky.
Building a Supportive Community for Mental Well-being
In my final post for Mental Health Awareness Month, I highlight the importance of connection and belonging. A strong support system can make all the difference for those navigating mental health challenges. This week’s blog explores how supportive communities enhance resilience, reduce isolation, and foster healing.
Understanding the Link Between Mental and Physical Health
In Week 4 of Mental Health Awareness Month, we explore how mental and physical health are fundamentally connected. From how stress impacts the body to how chronic illness can influence mental wellness, it’s clear that holistic care is key. This week’s blog dives into why integrated health approaches matter and how you can take small steps to support your whole-person wellness.