3C Counseling and Performance

12/26/2025

A Child’s Voice – I am 13

Today, we’re continuing The Inside Story of Emotional Regulation, exploring how regulation develops from ages 2 to 16.

At thirteen, I’m moving through big physical, emotional and social changes.
My feelings can arrive suddenly and intensely, even when I seem calm on the outside.

I’m often expected to manage myself like an adult, but my brain is still developing the systems that help me pause, regulate and cope with stress.
When pressure builds, my nervous system can still tip into overwhelm.

Strong reactions at this age aren’t about attitude, laziness or not caring.
They’re a sign that my nervous system needs support.

Understanding my developmental stage — not just my age — helps adults respond with connection rather than control.
For neurodivergent young people, emotional regulation can develop several years later, meaning early-teen bodies may still need younger nervous system support.

When adults stay curious, calm and present, they help me build regulation skills that support independence without sacrificing emotional safety.

Follow for further posts in this series.
Link in comments below ⬇️ or via Linktree Shop in Bio for our Managing Big Feelings Toolkit.

12/03/2025

DBTSkills. via St Louis DBT.

11/27/2025

This Thanksgiving, my heart is full. 🧡
I’m incredibly grateful for Bo Hansen and his team at Athlete Assessments and the AthleteDISC model — a tool that continues to transform how athletes understand themselves, communicate, compete, and grow.
Article link: https://www.athleteassessments.com/how-3c-counseling-and-performance-uses-disc-to-transform-athletes/

But even more, I’m grateful for the athletes and clients who trust me with their mental performance journey. Your commitment, vulnerability, and drive inspire me daily. It’s an honor to walk beside you.
Here’s to growth, connection, and gratitude this season. 🍁❤️

When athletes work with 3C Counseling and Performance, they are working with far more than a mental health practice. Instead, they work someone who has lived every dimension of the athletic journey.

11/19/2025

😂 for all my clients IFYKYK

11/07/2025

💭 Athlete Mental Health Matters

Just because an athlete is performing well doesn’t mean they’re doing well.

We often see the stats, the trophies, the highlights — and assume they’re fine. But behind every achievement is a person juggling pressure, expectation, and the weight of constantly needing to prove themselves.

Mental health isn’t about weakness — it’s about balance, resilience, and having the space to be human in a world that celebrates only the wins.

Check in on your athletes, teammates, and kids — not just when things go wrong, but when everything seems great.
Because success can hide struggle.

Let’s make it normal to talk about mental health in sports — and to care about the person behind the performance. 🧠💪

Respect to Matt Rhule for speaking up! 🙌💯

11/02/2025

10/23/2025

💬 I love using DBT (Dialectical Behavior Therapy) with my clients! Moving our bodies are key.

When we hit those 8, 9, or 10 out of 10 uncomfortable feelings, it can feel impossible to think clearly or “just calm down.” That’s when we turn to physical coping skills — because our body and mind are deeply connected.

Here are some of my favorite DBT go-tos for those high-intensity moments 👇

🔥 Temperature: Cool your body down — try a cold washcloth, splash water on your face, or hold an ice cube.
🏃‍♀️ Intense Exercise: Move your body! Run in place, dance, or do jumping jacks to release emotional energy.
🌬️ Paced Breathing: Inhale for 4 counts, exhale for 6 — this signals safety to your nervous system.
🧘‍♀️ Progressive Relaxation: Gently tense and release each muscle group to help your body reset.

Remember: Regulation starts in the body.
Once your body calms, your mind can follow. 💛

10/18/2025

Did you know many high-level athletes have ADHD? 🧠⚡️

With the right tools and support, ADHD can actually enhance athletic performance—bringing focus, intensity, creativity, and resilience to the game.

One important conversation happening now:
💊 Should athletes continue ADHD medication for after-school sports?

The reality is clear—many athletes perform better and feel more in control when their symptoms are managed effectively throughout the day, including during practice and competition.

Let’s keep breaking the stigma and supporting athletes to thrive—on and off the field. 💪🏽🏐🏀⚽️🏊🏾‍♂️

ADHD is deeply misunderstood.
Most people think it’s just “being easily distracted.”
But ADHD is a complex neurological condition—and it comes with strengths most people never talk about.
Here are 8 truths about ADHD everyone should know:
1. It’s not a lack of attention—it’s a dysregulation of it.
People with ADHD can hyperfocus for hours on what they love—and totally ignore everything else. It’s not about laziness, it’s about control.
2. It’s not just a childhood thing.
ADHD often continues into adulthood. The symptoms just shift:
→ Less bouncing off the walls
→ More mental chaos, disorganization, and overwhelm
Many adults live undiagnosed for years.
3. ADHD brains are wired for novelty and stimulation.
Routine can feel unbearable—but these brains thrive in:
→ High-pressure environments
→ Creative problem solving
→ Fast feedback loops
In the right setting, ADHD becomes a superpower.
4. Rejection Sensitivity is real.
ADHD often includes RSD—Rejection Sensitive Dysphoria.
Criticism or perceived failure can feel crushing.
It’s emotional pain that gets misdiagnosed as mood disorders.
5. Many ADHDers are natural entrepreneurs.
They’re:
→ Big-picture thinkers
→ Risk-takers
→ Unafraid of uncertainty
They struggle with rigid systems—but thrive when creating their own.
6. Executive function is the real challenge.
ADHD affects the brain’s ability to:
→ Plan
→ Prioritize
→ Start/finish tasks
It’s not about intelligence—it’s about activation.
7. Movement helps focus.
→ Pacing
→ Fidgeting
→ Walking while thinking
These aren’t distractions—they’re coping tools.
Even cardio can boost focus and mood.
8. Structure = freedom.
Yes, really.
→ Lists
→ Calendars
→ Visual reminders
These tools reduce overwhelm and build momentum.
Structure doesn’t box ADHDers in—it frees them.
🧠 ADHD isn’t a flaw.
It’s a different operating system.
Understand it. Support it. Harness it.

10/10/2025

https://www.facebook.com/share/v/1BKytCSHbx/?mibextid=wwXIfr

11/15/2024

📣🙌Proud to announce the launch of my passions colliding in my business: 3C Counseling and Performance! ://www.3ccounselingandperformance.com

Empowering athletes, individuals, and businesses to reach their full potential —mentally, emotionally, and professionally.

Stay connected to hear more about mental health tips for athletes and coaches to keep you at your peak performance ⭐️