Natalia Savage Counseling Center, PLLC

11/18/2025

SEASONAL DEPRESSION IS REAL — AND YOU’RE NOT “JUST BEING MOODY.”

Shorter days, less sunlight, and colder weather can impact your brain chemistry and your energy. If you’ve been feeling:

• Low mood
• Fatigue or heaviness
• Increased sleep or trouble waking up
• Overeating or carb cravings
• Low motivation
• Wanting to isolate
• Feeling “off” as seasons change

— you’re not alone. 🌧️💛

Ways to support yourself:
🌤️ Get morning sunlight when possible
🏃‍♀️ Move your body, even gently
🕯️ Keep a consistent sleep/wake routine
🤝 Stay connected to supportive people
🎨 Engage in activities that lift your mood
🧠 Consider therapy or talking to a provider if symptoms feel heavy

You deserve care — especially in the seasons that feel hardest.

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11/18/2025

🌿 Experiencing a Panic Attack?

You’re not alone — and support is available.

When panic hits, your body goes into “false alarm mode.” These quick steps can help calm your nervous system:

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1️⃣ Ground in the present

Gently name: 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

2️⃣ Regulate your breath

Inhale for 4 → hold 2 → exhale for 6.
A longer exhale signals safety to the brain.

3️⃣ Relax tension

Drop your shoulders, open your palms, and release your jaw.

4️⃣ Reassure yourself

Try: “This will pass. My body is responding to stress, not danger.”

5️⃣ Reduce sensory overwhelm

Soften your gaze, turn down noise, or move to a quieter area.

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💛 You’re doing the best you can.

Panic attacks are frightening, but they are temporary. With the right tools and support, they become manageable.

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🧠 Need help navigating anxiety or panic?

I support clients in learning practical regulation skills, understanding anxiety patterns, and strengthening emotional resilience.
Reach out if you’re ready for calmer, steadier days.

11/15/2025

❓ Do the holidays sometimes feel more stressful than joyful?

The holiday season can bring up old family patterns, unresolved conflicts, and even past trauma. 😔
Triggers can pop up in the smallest moments—a comment, a tradition, or just being around certain people.

✨ It’s okay to:
💙 Set boundaries
💙 Take breaks
💙 Prioritize your mental health

Small steps, like grounding exercises, pacing yourself, or planning what to say in tricky conversations, can make a big difference. 🌿

💫 Your well-being matters—protect your peace this holiday season!

11/13/2025

💙 Understanding Your Triggers 💙

Anxiety and PTSD triggers can feel overwhelming, sudden, or even confusing. They might be sights, sounds, smells, or situations that bring up intense emotions.

It’s important to remember:
✨ Triggers are normal reactions, not a weakness.
✨ You can learn to respond instead of react.
✨ Self-care, grounding techniques, and therapy can help you feel safer in your body and mind.

Some grounding tools to try:
1️⃣ Focus on your breath – slow inhales and exhales
2️⃣ Name 5 things you can see, 4 you can touch, 3 you can hear
3️⃣ Keep a calming object nearby (stone, photo, essential oil)

💡 Healing is possible, one step at a time. You’re not alone.

11/11/2025

✨ “Find calm through your senses — come back to the present, one breath at a time.” ✨

💭 Do you ever feel your body reacting before your mind can catch up?

When trauma triggers appear, it’s easy to feel pulled back into the past. Grounding through your five senses helps bring you back to the present moment — where safety and control live. 🌿

Try this simple 5 Senses Grounding Technique:
👀 5 things you can see
✋ 4 things you can feel
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

Take a slow, deep breath.
You’re safe. You’re here. You’ve got this. 💛

10/14/2025

09/22/2025

https://nataliasavagecounseling.com/understanding-grief-finding-healing-through-counseling/

09/09/2025

Welcome feel with the second waiting area! 🤩

09/05/2025

Trauma can leave lasting effects on the brain, but healing is possible. ✨ EMDR and Brainspotting are powerful therapies that help rewire the brain, calm the nervous system, and support deep recovery.💡 Want to learn more? Read the full blog 👉 https://nataliasavagecounseling.com/what-happens-in-the-brain-after-trauma/

09/05/2025

https://nataliasavagecounseling.com/what-happens-in-the-brain-after-trauma/

Explore how trauma affects the brain and how EMDR, TF-CBT and Brainspotting therapies help rewire neural pathways for emotional healing and recovery

08/27/2025

Welcome to the office

08/13/2025

https://nataliasavagecounseling.com/5-ways-to-strengthen-your-relationship-during-big-life-changes/

how couples counseling can help people go though major changes and life adjustments, marriage therapy can help save, restore and make the relationship stronger