Paws2Heal Mental Health Counseling Services

10/22/2025

In Part 1 of this topic, we explored what makes an activity a form of self-care. Now we are going to take a look at what makes something a coping strategy. These two definitions are often used interchangeably, but they are actually quite distinct.

Self-Care

As a quick reminder from the previous post, self-care is an activity that helps support optimal physical and mental well-being. It is something that makes you feel better after doing it. Balance is key; overindulgence or underindulgence will cause you to feel worse or neutral. With self-care, we strive to support our body’s natural balance. Please note that self-care is never harmful to oneself or others.

Coping Strategies:

Coping strategies, on the other hand, are used to elicit a state-change. What is a state change? A state change is when we go from one emotional state to another. A friend walks into the room, and your emotions shift from boredom to happiness. You read a headline on your phone, and you go from being content to being anxious.

We live in a world that bombards us with input, and we undergo thousands of state changes every day. Most of the time, we don’t even notice we are doing it. Our bodies are naturally skilled at regulation, and they auto-adapt to changes in state as needed. Coping strategies are what we use when our body's auto-adaptation system needs a little help.

Imagine you’re angry at a coworker. Your face feels hot, your muscles tense, and you have the urge to lash out—potentially damaging your relationship. In this moment, a simple coping strategy might be to close your eyes and take several deep breaths. As you do, your heart rate begins to slow. The extra oxygen helps your body cool down, your muscles relax, and you start to feel more in control. With enough deep breaths, you’ve created a state change—moving from anger to frustration or exasperation. From this calmer place, you’re far more likely to have a productive, respectful conversation with your coworker.

Coping strategies help us intentionally change our emotional state when we encounter a situation—expected or unexpected—that triggers an unwanted emotion. The keyword here is intentionality. To build this skill, start small. Throughout your day, practice intentionally creating emotional state changes to see how it feels. Feeling bored? Watch a funny video and notice if your mood lifts. Feeling sleepy when you need to focus? Get up, stretch, or do a few jumping jacks to get your blood flowing. See if it helps you feel more alert and engaged.

Remember, self-care is the art of maintaining emotional well-being by intentionally nurturing yourself. Coping strategies, on the other hand, are the tools that help you intentionally shift from one emotional state to another in healthy ways. Both take practice—but with time, they can help you feel more in control of your emotions and your overall mental health.

https://paws2heal.net/blog/f/self-care-vs-coping-strategies----part-2

09/16/2025

New blog post: Self Care vs Coping Strategies: Part 1

Self-care is a popular concept floating around in today’s culture. Unfortunately, like many popular terms, it’s often misunderstood—and sometimes even weaponized. It’s also frequently confused with a coping strategy. In this two-part blog series, we’ll explore the difference between what makes an activity good self-care and what makes something a coping strategy. Today, we’re diving into what self-care really is.

Self-care is a popular concept floating around in today’s culture. Unfortunately, like many popular terms, it’s often misunderstood—and sometimes even weaponized. It’s also frequently confused with a coping strategy. In ...

06/04/2025

Narcissism. It's a term we hear all the time these days—often spoken with judgment, fear, or disdain. Labeling someone a “narcissist” has become shorthand for saying they’re toxic, abusive, or someone to avoid at all costs. While that reputation isn't always unwarranted, it often oversimplifies what narcissism really is, especially from a clinical perspective.

In this post, we’ll focus not on Narcissistic Personality Disorder (NPD) as a diagnosis, but rather on narcissistic traits, because when people say, “They’re such a narcissist,” what they’re usually reacting to are behaviors and patterns that feel hurtful, confusing, or exhausting.

Narcissism. It's a term we hear all the time these days—often spoken with judgment, fear, or disdain. Labeling someone a “narcissist” has become shorthand for saying they’re toxic, abusive, or someone to avoid at all cos...

05/16/2025

https://paws2heal.net/blog/f/on-shame-and-addiction

This blog post was written by Liz Cirrito, Paws2Heal's latest Resident in Counseling. By way of introduction, Liz shares her perspective and approach to addiction and substance use counseling.

05/04/2025

https://paws2heal.net/blog/f/navigating-the-unknown

As a clinician, one of the most common struggles I hear from clients is anxiety about the unknown. That word alone can trigger unease, because “the unknown” represents change. And change, whether big or small, almost alw...

03/19/2025

Upcoming Support Group for Federal Employees

This support group seeks to assist federal employees who are experiencing feelings of uncertainty, loneliness, and isolation to come to connect and share their experiences in a safe space. The demands of your job, combined with external stressors, can feel overwhelming. With guidance and peer support, you can navigate these uncertain times with confidence.

Take the step toward feeling better—join today.

Who:
Federal Employees

Where:
Virtually, in the comfort of your house

Start Date:
Thursday, April 3rd
5:00 –6:00 PM

This group will meet every other week for 6 sessions and end on Thursday, June 12th

Cost*:
$25.00 self-pay per session. An informed consent will be required to fill out prior to participation.

Please contact Meghan Kolcum, LPC at meghan@paws2heal.net to register

*Financial assistance is available; contact Kate Yeutter, PhD at kate@paws2heal.net for support

03/12/2025

EMDR Intensives at Paws2Heal

At Paws2Heal, our mission is to support you on your journey toward healing. We understand that some goals require extra time, attention, and resources, and we are here to provide solutions that meet your unique needs. One of the ways we offer support is through extended hours of EMDR therapy, designed to help you make progress.

What is an EMDR Intensive?

An EMDR Intensive is a focused, three-day therapeutic experience designed to accelerate the processing of trauma or overwhelming/stressful experiences. We aim to provide in-depth support during this intensive period while ensuring a safe and collaborative environment.

Day 1: Pre-Assessment

The first day is dedicated to conducting pre-assessments, where the clinician and client collaboratively discuss goals. The clinician will gather a comprehensive understanding of the client’s biopsychosocial background and needs. This session helps determine whether an EMDR Intensive is appropriate based on the client's goals.

Day 2: EMDR Intensive (6 hours)

On day two, the targets identified during the pre-assessment will be processed in a structured EMDR session.
The day is divided into three segments:
First Segment (3 hours): EMDR therapy with Clinician A
Lunch Break
Second Segment (3 hours): EMDR therapy with Clinician B

Day 3: Post-Assessment

On the final day, we will conduct a post-assessment to evaluate the effectiveness of the Intensive. This collaborative session provides an opportunity to reflect on progress, address any questions, and gather feedback to ensure continued growth and healing.

What Can You Expect?

An EMDR Intensive involves long hours of deep emotional processing. As such, we require that each client arrange for a family member, friend, colleague, or a reliable ride to ensure their safe return home at the end of each session. This ensures you have the support you need as you process and integrate the work done during the Intensive.

FAQs

This contains: EMDR Counseling

1. What is an EMDR Intensive?

An EMDR Intensive is a therapeutic experience where clients engage in multiple, focused sessions of EMDR therapy throughout a six-hour period. If more time is needed, add-on days are available. This approach allows for deeper and faster processing of traumatic memories or emotional challenges.

2. How is an EMDR Intensive different from regular EMDR sessions?

Unlike traditional EMDR therapy, where sessions are typically spaced out over weeks or months, Intensive involves back-to-back targets and processing. This allows for more intensive focus in a short period, often resulting in faster processing and breakthroughs.

3. Who can benefit from an EMDR Intensive?

EMDR Intensives are ideal for individuals who want to dive deeply into healing and gain further introspection, as well as for those who may have specific needs.

4. How do I prepare for an EMDR Intensive?

It is helpful to think about the memories of recent events that were bothersome, stressful, overwhelming, challenging to sit with, or traumatic. Perhaps one can also examine emotions and/or somatic responses (e.g., stomach pangs, tension in the chest, migraines/headaches, to name a few) that you want to focus on during the Intensive. You should also come with an open mind, a willingness to engage in the process, and a commitment to self-care before and after each session. Your therapist may provide specific guidance as well.

6. Is EMDR Intensive therapy safe?

Yes, EMDR Intensives are safe when conducted by a licensed and experienced therapist. During the sessions, your therapist will guide you through the process, ensuring your emotional safety and comfort. If at any point you feel overwhelmed, your therapist will help you regulate your emotions.

7. What can I expect during an EMDR Intensive session?

During an EMDR Intensive, you will work with your therapist to revisit and reprocess the goals identified during the pre-assessment. The process involves using bilateral stimulation (e.g., guided eye movements or tapping) while you recall memories. You will receive support throughout, and the therapist will guide you through processing and integration.

8. Can I do an EMDR Intensive if I have never done EMDR before?

Yes, starting with an Intensive is possible, though most people begin with a regular EMDR session to get comfortable with the process. Your therapist will assess your readiness and ensure that an Intensive is the best approach for you.

9. Will I experience intense emotions during the Intensive?

EMDR Intensives are designed to help process intense emotions, so it’s common for strong feelings to arise during sessions. However, you will be supported throughout the process. The goal is to release emotional charge, so while it may feel uncomfortable at times, it’s ultimately a therapeutic and healing experience.

10. How will I feel after an EMDR Intensive?

After an Intensive, it’s normal to feel emotionally drained or lighter, depending on the depth of the work done. Many clients experience emotional clarity, a sense of relief, or even a shift in perspective. It’s important to allow time for rest and self-care following your sessions. We require clients to have a reliable ride home post-processing to ensure care and safety.

11. Can EMDR Intensives help with all types of trauma?

EMDR is effective for a wide range of trauma, including childhood trauma, PTSD, single-incident trauma, anxiety, and even some grief and loss experiences. The therapy can also help with more general emotional challenges or negative beliefs that are rooted in past experiences.

12. What should I do if I feel overwhelmed or triggered during an EMDR Intensive?

If you feel overwhelmed at any point, it’s important to communicate with your therapist. Typically, you and your therapist will come up with a word or signal to indicate that you should stop processing immediately if the signal or word is used. Your therapist is trained to assist you in managing difficult emotions and/or memories that may have come back to the surface. You will always be in a safe space where your well-being is prioritized.

13. Are there any specific qualifications or certifications that therapists for EMDR Intensives should have?

Yes, therapists should be licensed mental health professionals with specific training in EMDR. It’s important to work with someone certified by the EMDR International Association (EMDRIA) or another reputable body, ensuring they have the expertise to conduct Intensive sessions effectively.

14. How can I schedule an EMDR Intensive?

You can schedule an EMDR Intensive by contacting your therapist at Paws2Heal or reach out to us at (540) 208-5887 or via email: kate@paws2heal.net. We look forward to hearing from you! emdr treatment EMDR counseling

03/03/2025

What is EMDR?

03/02/2025

Introducing Paws2Heal Mental Health Counseling Services

At Paws2Heal, we understand that healing is personal. We offer compassionate, trauma-informed care and the unique support of animal-assisted therapy to help you achieve your goal. We believe in our work and how we can be...

07/25/2023

Paws2Heal is accepting new clients for both in-office sessions and telehealth. Please don't hesitate to contact us via phone or email; we're here to help.

Phone: 540-687-0289
Email: contact@paws2heal.net
Website:

We're Here to Listen