Dana Hall LCPC

01/31/2026

This is something I talk about often with clients: addiction and compulsive behaviors are not a failure of character.

They are deeply connected to brain chemistry, nervous system regulation, and lived experience. Read on for more information.

For people with mood disorders (like bipolar disorder), the brain’s reward system, particularly dopamine, can be dysregulated, especially during depressive or mixed states. When dopamine runs low, the brain looks for fast, reliable ways to feel relief or regulation. Things like sugar, spending, gambling, or other impulsive behaviors can create quick dopamine spikes. That pull isn’t about “wanting” the thing, it’s the brain trying to self-correct.
This is also why “just doing a little” doesn’t work for many people. Some brains are wired for all-or-nothing reward loops. A small amount doesn’t settle the system, it actually activates it and creates a chasing effect. That’s not a moral issue. It’s a neurological one.
Add trauma into the mix, especially experiences where someone lacked control, and the picture makes even more sense. When the nervous system has learned that the world isn’t predictable or safe, it will gravitate toward behaviors that offer immediate relief, choice, and a sense of agency, even if those behaviors create problems later.

So if you’ve ever found yourself thinking, “Why can’t I just stop?” or “What’s wrong with me?” there’s nothing wrong with you. Your system learned a way to cope that worked at one time.

Healing isn’t about shame or stronger willpower. It’s about understanding the pattern, supporting the nervous system differently, and building safer ways to feel regulated and in control.

If this resonates, you’re not alone, and you’re not broken. 💛

01/29/2026

Getting Through

Breathe.
Not the whole future,
just this breath.
Let it come in like a hand on your back,
quiet, steady, not asking anything of you.

Your body has been a battlefield,
and still it wakes up.
Still it tries.
Every cell is doing its small, faithful work,
even on days you feel broken.

What happened to you
was not a failure of strength.
It was too much, too fast, for too long.
And you survived it.

You are allowed to leave what hurt you.
You are allowed to choose quiet.
You are allowed to take up space without apology
and rest without earning it.

Notice where you are right now.
The floor.
The chair.
The fact that this moment is not attacking you.
You are safe enough in this breath.

You do not have to forgive.
You do not have to understand.
You do not have to be brave today.
You only have to stay.

Healing is not a straight line
it is a series of returns.
Back to your body.
Back to your voice.
Back to the part of you that knows
you deserve peace.

Stay. Breathe.
You are already doing the hardest part.

01/24/2026

So true!

01/24/2026

💛 Mental Health Reminder: The Most Dangerous Time in an Abusive Relationship Is When Someone Is Leaving 💛
(PLEASE SHARE as we do not know who needs to hear this!)

One of the hardest and most misunderstood realities of abusive or controlling relationships is this: the period of separation, when someone is trying to leave or create distance, is often the most dangerous time.
If you’re feeling more anxious, more on edge, or more unsure after taking a brave step toward safety, nothing is wrong with you. Uncertainty is incredibly activating for a nervous system that has been living in fear. Wanting physical space, separation, or your own place isn’t impulsive it’s often your body and mind prioritizing safety, rest, and stability.
You don’t have to make every decision at once. Sometimes it simply means giving yourself room to breathe, sleep, regulate, and think without constant vigilance.
It’s also important to know: systems don’t always respond the way survivors hope they will, especially when abuse isn’t immediately physical. It reflects how narrow and limited many systems still are not the truth of what you’ve lived.

If you or someone you love is in this in-between space, safety and support matter.

Ways to Increase Safety Right Now:

Identify an emergency support person who knows what’s going on
Create a code word or phrase that means “I need help now”
Avoid isolation when possible, stay connected, even briefly
Keep attending support groups or meetings (in person or virtual)
Use domestic violence safety apps for discreet support
Keep your phone charged and accessible
Have an exit plan and know where you’d go if needed
Prepare an essentials bag (ID, meds, keys, documents, charger, clothes)
Trust your instincts about escalation or erratic behavior
Call 911 if you feel unsafe or threatened, you don’t need “proof”
Reach out to local DV organizations for safety planning or housing support
Prioritize rest and nervous system regulation whenever possible

A note on communication:
Keeping interactions as “grey rock” can be protective during this time. This means staying neutral, brief, and factual, no explaining, defending, or engaging emotionally. It’s not about suppressing your truth; it’s about keeping yourself safe and reducing opportunities for escalation. Grey rock is a short-term safety strategy, not a long-term relationship solution.

Helpful Resources:

🔹 myPlan App: https://myplanapp.org/

🔹 Illinois Domestic Violence Hotline: Call or text 877-863-6338 (877-TO END DV)
Available 24/7 for safety planning, emotional support, and shelter referrals.

If this resonates with you or someone you know: you are not weak, dramatic, or overreacting. You are responding to a real situation with care for yourself. You deserve safety, steadiness, and support and you don’t have to walk this alone. 💛

myPlan is a free, private, personalized, and backed-by-research app helping with safety decisions if you or a loved one may be experiencing abuse.

01/23/2026

It's that time of year again!

01/19/2026

So true. We are all in this together!

01/17/2026

✨ I’m so excited to finally share this with you! ✨

Safe Enough to Begin: 31 Days to Calm Your Nervous System and Move Forward is officially out in the world, and my heart is so full. This book was written for anyone carrying the weight of the world, those in high-stress positions, first responders, helpers, caregivers, parents, creatives… and honestly, anyone who wants to understand themselves better and make lasting, meaningful change by learning what our body and mind actually need at a foundational level.

This isn’t about perfection or pushing harder. It’s about small, daily exercises that gently build awareness, regulation, and safety in your nervous system, because real change starts there. These practices are designed to be doable, human, and grounding, even on your busiest days.

I’d love to invite you to do Mindfulness March with me.
Grab your copy now so we can all start together this March, more details and prompts coming soon!

You can find the book on Amazon now.
If you want to preview it first, there are large excerpts available, just click “Read more” on the book page to explore before you buy.
https://www.amazon.com/dp/B0GGBTQGG8?ref=ppx_yo2ov_dt_b_fed_asin_title

I’m truly excited (and honored) to be on this journey with you.
Here’s to beginning… safely, gently, and together. 💛

Safe Enough to Begin: 31 Days to Calm Your Nervous System and Move Forward

01/11/2026

This comes up again and again in my work.
Clients often say, “I’ve communicated my boundaries, but my partner just doesn’t understand.” Most of the time, it’s not an intellectual gap.

Don’t confuse understanding with acceptance.

Many people understand your needs perfectly well they simply refuse to validate or accept them. And that’s an important distinction. When this happens, it’s a signal to stop J.A.D.E.ing:
Justifying. Arguing. Defending. Explaining.

Boundaries don’t require permission, approval, or constant explanation. They require respect. 💛

01/08/2026

You might not be lazy. You might be protecting yourself.
So many people come into therapy believing they’re “unmotivated,” “undisciplined,” or “just bad at follow-through.” But neuroscience tells a very different story.
When your nervous system perceives threat, stress, overwhelm, past trauma, chronic pressure, it doesn’t ask, “How can I be productive today?”
It asks, “How do I stay safe?”
And sometimes safety looks like:
• procrastinating
• zoning out
• staying in bed
• avoiding the thing you care about most
That’s not laziness. That’s a protective response. Your system learned, at some point, that slowing you down was safer than pushing forward.
When the brain is in threat mode, the prefrontal cortex (planning, focus, motivation) goes offline, and the survival system takes over. You cannot “willpower” your way out of a nervous system that doesn’t feel safe.
Instead of asking, “What’s wrong with me?”
Try asking, “What is this part of me afraid of right now?”

Progress comes when safety comes first. Motivation follows regulation, not the other way around.

12/19/2025

I’m so grateful to be featured in this piece and honored to be part of such an important conversation about emotional resilience and healing after trauma. Thank you for including my voice, this work matters. 💛

Understand emotional resistance and how it impacts your ability to cope with stress. Discover how to redefine resilience.

12/03/2025

At least it's festive.

11/28/2025