https://www.avodacc.com/, https://www.psychologytoday.com/us/therapists/crystal-l-gadin-lake-stevens-wa/1381801

AVODA Counseling & Coaching, 7304 10th Street SE, Suite B201, Lake Stevens, WA (2025)

08/01/2025

Our hearts are heavy for everyone in the The Pursuit NW Seattle church community affected by last night's tragedy.

In this difficult time, Avoda Counseling & Coaching is offering FREE counseling support to anyone impacted by this unimaginable event. Please reach out if you or someone you know needs space to talk and process. You are not alone.

www.avodacc.com
crystal@avodacc.com
425-243-7131 talk/text

03/27/2025

We all know stress is a part of life. In small doses, it can even be helpful – keeping us alert and motivated! But when stress becomes chronic, it can take a serious toll on our physical and mental health.

Think of it this way: our bodies have a "fight or flight" response (sympathetic nervous system) that kicks in when we're stressed. Then, our "rest and digest" system (parasympathetic nervous system) helps us calm down and recover. In a healthy scenario, this works smoothly. But modern life often throws us constant stressors – endless emails, long workdays – that keep us in "fight or flight" mode.

Are you experiencing too much stress? Look out for these 5 signs:

🔸Constant Fatigue: Stress can disrupt restorative sleep and cause you to wake up throughout the night.
🔸Frequent Headaches: Stress and anxiety can trigger headaches.
🔸Digestive Issues: Heartburn, bloating, nausea, and other GI problems can be signs of too much stress.
🔸Increased Heart Rate: A racing heart is a physiological response to stress. If this is happening often, it's a red flag. (Always check with your doctor for any new or concerning health changes!)
🔸Frequent Illness: Are you getting sick more often? Stress can weaken your immune system.

Here are 3 daily habits to help you manage stress:
🔸Prioritize Sleep – Aim for consistent, restorative sleep to support your well-being.
🔸Get Moving – Even a short walk or stretch can help improve your mood and reduce tension.
🔸Practice Deep Breathing – Controlled breathing techniques, like diaphragmatic breathing, activate your body's relaxation response and promote calmness.

03/26/2025

Let’s face it, we ALL go through mental health struggles and just like a spaceship launch requires constant system checks, we need to regularly assess how we’re operating. Proactive mental health check-ins prevent "catastrophic failures" in our lives and allow us to thrive and not just survive.

Here's a quick 10-minute mental health checklist, to do every few weeks or monthly:

🔸Relationships: Are your close relationships healthy? Any friction? Are you giving them enough attention?
🔸Mood: How's your average mood lately? Any dips? What's influencing it?
🔸Thoughts: Are your thoughts mostly positive or negative? Are they serving you?
🔸Behaviors: Are your actions aligned with your values and goals? (think: are you living how you want to live?)
🔸Physical Health: Is your physical health truly great? (sleep, digestion, energy levels, etc.)
🔸Spiritual Connection: Are you engaging in your spiritual practices?

Tips for Success:
🔸Journal your findings.
🔸Prioritize one area at a time.
🔸Make mental wellness a lifestyle: prioritize sleep, nutrition, exercise, connection, and counseling or coaching.

Don't wait until you're your struggling.
Be proactive!

03/20/2025

As a counselor, I often hear people describe themselves as feeling “fragile.” Maybe you’re going through a tough season, struggling with your mental health, or simply feeling overwhelmed.

If that’s you, I want you to know this: It’s okay to feel fragile.

It does not mean you are weak—it’s part of being human. We all have moments when we feel delicate, uncertain, or vulnerable. But these moments do not define you, and they won’t last forever.

If you're feeling fragile, please reach out. Talk to a trusted friend, family member, counselor, or pastor. There are people who care about you and want to support you.

In the meantime, be gentle with yourself. 🧡
🔸Prioritize rest and self-care.
🔸Honor where you are without judgment.
🔸Practice self-compassion and patience.

You are worthy of care—especially from yourself. And remember, you are never alone.

03/17/2025

The danger of “I'm fine” lies in its ability to isolate. It creates a barrier, preventing us from receiving the support we desperately need. It reinforces the idea that we're alone in our struggles, when in reality, human connection is vital.

WHY DO WE SAY IT?
🔸Protecting Others: "I'm fine" can be a well-intentioned, but misguided, attempt to shield loved ones from worry, believing our problems are ours alone.

🔸Avoiding Vulnerability: It's easier to say "I'm fine" than to risk feeling exposed and potentially weak by sharing our true feelings.

🔸Lack of Language: When words fail to capture complex emotions, "I'm fine" serves as a simple, albeit inaccurate, substitute.

🔸Fear of Judgment: We may say "I'm fine" to avoid potential judgment, dismissal, or invalidation of our pain.

🔸Exhaustion: Explaining emotional struggles requires energy we may not have, making "I'm fine" a convenient shortcut.

🔸Normalized Suffering: Habitual suffering can lead us to believe it's normal, causing us to suppress our feelings and simply "deal with it."

WHAT CAN WE DO?
🔸Cultivate safe spaces where people feel safe to express their true feelings without judgment.
🔸Pay attention to nonverbal cues, and ask open-ended questions that encourage deeper conversation.
🔸Acknowledge and validate the other person's feelings, even if you don't fully understand them.
🔸If you suspect someone is struggling, gently encourage them to seek professional help.
🔸Check in regularly
🔸Be willing to share your own struggles, to show that vulnerability is a strength, not a weakness.

Next time you say “I'm fine”, ask yourself if it's truly the truth.

03/06/2025

Confidence isn't a fixed trait; it's like a muscle that gets stronger with exercise. If you're feeling a bit shaky, here are 7 tips to boost your confidence:

> Acknowledge Your Strengths: Take time to identify your talents, skills, and accomplishments. Celebrate your successes, big or small.

> Challenge Negative Self-Talk: Pay attention to your inner critic and reframe negative thoughts with positive affirmations.

> Set Realistic Goals: Start with small, achievable goals and gradually work your way up to bigger challenges. Success breeds confidence.

> Focus on Your Body Language: Stand tall, make eye contact, and speak clearly. Your body language can influence how you feel and how others perceive you.

> Step Outside Your Comfort Zone: Challenge yourself to try new things and face your fears. Each step you take builds confidence.

> Surround Yourself with Supportive People: Spend time with people who believe in you and lift you up.

> Practice Self-Compassion: Be kind to yourself, especially when you make mistakes. Remember that everyone makes mistakes, and it's an opportunity for growth.

Remember, confidence is built one step at a time. Be patient with yourself and celebrate your progress!

03/04/2025

Feeling Stuck? It Might Be Time for a 'Life Audit'

Sometimes, we get so caught up in the day-to-day that we lose sight of the bigger picture. A 'life audit' can help you gain clarity, identify areas for growth, and create a roadmap for a more fulfilling life.

Here's how to get started:

1. Reflect: Take some time for introspection. Journal, meditate, or simply sit quietly with your thoughts. Ask yourself:

🔸What are my values and priorities?
🔸What brings me joy and fulfillment?
🔸What areas of my life feel out of balance?
🔸What are my dreams and aspirations?

2. Assess: Honestly evaluate different areas of your life, such as:

🔸Relationships
🔸Career
🔸Finances
🔸Health
🔸Personal Growth
🔸Spirituality

3. Take Action: Based on your reflections, identify specific steps you can take to create positive change. This could involve:

🔸Setting new goals
🔸Learning new skills
🔸Making lifestyle changes
🔸Seeking support from others

A life audit isn't about judgment or criticism. It's about self-discovery, growth, and creating a life that aligns with your values and aspirations.

Ready to get UNSTUCK?

Let’s connect ------- > www.avodacc.com

02/27/2025

Emotional regulation - It's a skill, not an innate trait. It's about understanding and managing your emotional responses to situations, rather than being controlled by them.

To do this effectively, focus on:
🔸Identifying emotions: Recognizing what you're feeling.
🔸Understanding triggers: Knowing what sets you off.
🔸Developing coping strategies: Practicing healthy ways to manage difficult emotions.
🔸Practicing self-soothing: Finding what brings you calm.

Here are a few practical tips:
🔸Practice mindfulness: Be present in the moment.
🔸Deep breathing exercises: Calm your nervous system.
🔸Journaling: Process your emotions.
🔸Engage in physical activity: Release tension.
🔸Seek social support: Talk to a trusted friend or counselor.
🔸Challenge negative thoughts: Reframe unhelpful thinking patterns (a counselor can help with that!).

Developing these skills can lead to healthier relationships, improved stress management, and greater overall well-being. What techniques do you find helpful? Share in the comments!

02/26/2025

Healthy relationships thrive on respect and kindness. And yes, you can be kind and still:

🔸Set firm boundaries.
🔸Say "no" without guilt.
🔸Respectfully disagree.
🔸Prioritize your well-being.
🔸Ask for what you want.

Remember you can be both compassionate and strong.

02/19/2025

Work-from-home (WFH) burnout can be a real challenge. Maintaining productivity and well-being requires conscious effort and strategic planning. Here are 5 key tips to help you and your team avoid burnout and thrive in a remote work setting:

🔸Set Clear Boundaries: Define your work hours and stick to them. Communicate these boundaries clearly to everyone, including family and friends, not just co-workers.
🔸Dedicated Workspaces: Create (or encourage the creation of) dedicated work environments to mentally separate work and home life.
🔸Regular Breaks: Schedule breaks throughout the day to move, recharge, and refocus.
🔸Stay Connected: Participate in and encourage virtual team building activities and communication to maintain social connections and reduce isolation.
🔸Prioritize Self-Care: Make time for sleep, healthy meals, hobbies, and activities that bring you joy.

What resources or strategies have you found helpful?

02/13/2025

Feeling anxious? You're not alone. According to the CDC, about 1 in 5 American adults experience similar feelings. Anxiety can be tough, but there's help and support available. Learn more about anxiety and share this post with someone who might need it.

02/11/2025

Anxiety and poor sleep often go hand-in-hand. When we're sleep-deprived, our brains are more sensitive, making us more prone to anxious thoughts and feelings. Unfortunately, anxiety itself can also make it difficult to get a good night's rest, creating a vicious cycle. So, if you're feeling anxious, it's worth considering how your sleep might be playing a role. Prioritizing sleep can be a powerful tool in managing anxiety.

Try these tips:
🔸Consistent Sleep Schedule: Same bedtime and wake-up time daily, even on weekends.
🔸Optimized Sleep Environment: Dark, quiet, cool room; blackout curtains, earplugs, or a white noise machine.
🔸Relaxing Bedtime Routine: Warm bath, reading, calming music, gentle stretching.
🔸Limit Screen Time: Avoid screens (phones, tablets, computers) an hour before bed.
🔸Avoid Caffeine/Alcohol: Especially before bed.
🔸Regular Exercise: Earlier in the day, not close to bedtime.
🔸Healthy Diet: Avoid large meals before bed.
🔸Hydration: Stay hydrated, but limit fluids before bed.
🔸Get out of bed: After 20 minutes, get out of bed and do something relaxing in dim light, return to bed when tired.
🔸Don't Watch the Clock: Checking the time frequently can increase anxiety.
🔸Sunlight Exposure: Daytime exposure can help regulate your circadian rhythm
🔸Stress Management: Relaxation techniques (deep breathing, meditation, yoga).
🔸Sleep Diary: Track sleep patterns to identify triggers.
🔸Talk to Your Doctor: About checking for possible underlying medical conditions.

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