Next Generation Counseling PDX, LLC

09/17/2025

As a trauma therapist, I think it's important for victims and survivors of abuse to have the words to identify what has happened to them.

DARVO is a form of narcissistic psychological abuse. It stands for "deny, attack, reverse victim and offender."

There are many examples of DARVO that occur within interpersonal relationships, and within systems and governments.

The more we know, the more we're able to keep ourselves and our loved ones safe, and strive for mental and emotional wellness.

03/18/2025

New office location! In-person sessions are available during all office hours, and telehealth sessions will continue as well. Contact me through my website for more info.



[Photo ID: first photo is a small teal sofa with pillows, a lamp and small plant on the side, and two side tables. Second photo is an armchair, a rug on the floor, a canvas painting on the wall, and a desk with a lamp.]

11/02/2024

Many people don't understand what counselors and therapists do in a typical work week in addition to talk therapy. Because of this, there's a misconception about our jobs being easy, easily filled by talking to a friend or family member, or not valuable to overall health and well-being. Here's a short list of what my process looks like when I take on a new client.

Many people don't understand what counselors and therapists do in a typical work week in addition to talk therapy. Because of this, there's a misconception about our jobs being easy, easily filled by talking to a friend or family member, or not valuable to overall health and well-being.

05/10/2023

Coping skills for PTSD: 3 steps for managing flashbacks.

Step 1: Naming. Identify that it's a flashback. There's power in naming what's going on. This helps us tell the difference between past and present.
If possible, also name your current feelings (fear, anger, sadness, disappointment, etc.)

Step 2: Grounding. Notice your current surroundings, like the color of the walls, plants, decorations, the smells around you, etc. If possible, sit or stand with your feet flat on the floor and hold onto something (armrest, table, or another object) to anchor yourself in the present. If no objects are close by, you can also wrap your arms around yourself with hands resting on opposite elbows.

Step 3: Caretaking. Ask yourself: "what do I need right now to feel safe and calm?"
This may include food and water, fresh air, moving your body, talking to someone, or listening to music. Ask yourself: "What types of resources and help do I have access to now that I didn't have back then?" This also brings us back to the present.

03/29/2023

Building a robust support network can be, for many of us, a lifelong pursuit- but all of us can learn to identify and better-use the support we have available to us today. Sometimes, strengthening our support networks is a matter of creating reminders of where we can go when we're feeling down- that's why I created this support building worksheet.

The ability to seek support, according to researchers, is closely related to mental health. Adults who report strong social connections may be, according to two large research studies, up to 25% less likley to engage in self harm behaviors over a lifetime. Johns Hopkins research highlights that it's not just having access to social support that matters- it's actively choosing to *use* those social supports.

For copies of this worksheet for adults- and a special version for teens and teens check out my patreon. For the research studies referenced, see link in profile and read my article about this art.

03/12/2023

Here is your daily reminder to be kind to yourself today 💚

🎨: .joan.short

02/01/2023

01/13/2023

New blog post is almost ready, here's a sneak peek of one of the graphics I stayed up way too late making last night.

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Image description: a grey background with brown text and some leaves. Inside a blue circle it says ‘ideas for self-care on a…’. There are 3 columns. The first column says ‘ difficult day’ with a picture of an empty battery, then ‘could look like doing a couple of the following: Change your clothes, Wash your face, Eat something easy, Take your meds, Drink some water, Take some slow deep breaths, Self-compassion’. The second column says ‘day with some energy’ with a picture of a half full battery, then ‘Tidy one area in your house, Water the plants, Sit outside, Gentle movement, Journal/colour/craft, Going out somewhere familiar, Tick something small off your to-do list’. The third column says ‘day with more energy’ with a picture of a full battery, then ‘Shower, Connect with someone, Go for a walk, Gardening, Do some bulk cooking, Craft activity, Board game, Going out somewhere new, Take a step towards a bigger long-term goal.’ At the very top is a box with a note that says ‘None of these suggestions are prescriptive, we all have different needs. Creating a list of things that work for you on different days takes out the added energy needed to generate ideas all the time.’

01/02/2023

It’s the start of a new year! Remember that the journey toward better mental health may take some time, so please be patient with yourself.

11/29/2022

Boundaries are important, especially this time of year when people are visiting friends and family they don't see often. Survivors of trauma, folks with disabilities, and kids are particularly vulnerable to hugs/touch without their full consent. I made this quick guide to remind us about practicing and respecting our personal boundaries this holiday season.

08/25/2022

I was recently reading through "The Neurodivergent Friendly Workbook of DBT Skills" by and was reminded of this particular coping skill. I have practiced this skill with clients in session to increase distress tolerance, and I also use it for myself when I notice that I'm feeling overwhelmed or anxious. The best part is that STOP is easy to remember:

S - stop and pause before reacting
T - take a step back. Take a deep breath, Take space for myself.
O - Observe my surroundings and how I feel.
P - Proceed mindfully. What do I need right now to take care of myself?

08/11/2022

Like all resources, it’s good to do some mindful research before using. More helpful info about 988 and additional resources.

Mental health advocates celebrated the launch of the 988 Su***de & Crisis Lifeline, but some people voiced concerns that using the service could lead to police involvement or forced hospitalization.