Jessica Pavelka Counseling, LLC

11/12/2025

𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐢𝐬 𝐥𝐢𝐬𝐭𝐞𝐧𝐢𝐧𝐠 𝐭𝐨 𝐭𝐡𝐞 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠.

Notice: How does your body feel in this moment? Is it tense or relaxed? Calm or constricted?

What happens when you repeat to yourself, “I am safe”?

𝐃𝐨𝐞𝐬 𝐲𝐨𝐮𝐫 𝐛𝐫𝐞𝐚𝐭𝐡 𝐝𝐞𝐞𝐩𝐞𝐧? 𝐃𝐨𝐞𝐬 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞 𝐞𝐱𝐩𝐚𝐧𝐝?

10/20/2025

We know there are innumeral benefits to diaphragmatic breathing. I've spench much of my professional career learning how to best support adults in healing from stress, anxiety, and panic attacks. Most recently, I dedicated two years to developing this research study.

I’ve recorded a 5-minute diaphragmatic breathing session that individuals can use daily to support the development of a healthy new habit. This study aims to evaluate the digital breathing tool's feasibility and effectiveness in reducing symptoms of anxiety, stress, and panic disorder.

Study:
1) Complete pre-intervention surveys
2) Listen to Jessica’s guided breathing audio for 1–5 minutes per day and check in for 28 days
3) Complete post-intervention surveys
4) Those who complete these steps are eligible to participate in a $100 raffle

Visit the link in my bio to learn more & join with a collegue or friend today!

Thank you for your time and considerstation. Be well.

Dissertation Study: IRB Protocol #: H25-041X.

https://redcap.link/5icvn3zs

10/20/2025

We know there are innumerable benefits to diaphragmatic breathing. Here is a 5-minute guided breathing clip I recorded to support adults in managing stress, anxiety, and panic attacks. You can practice daily for 28-days, free, and opt to participate in a $100 gift card raffle. Register with a colleague or friend! Open to the public.

𝘈𝘱𝘱𝘭𝘪𝘦𝘥 𝘗𝘴𝘺𝘤𝘩𝘰𝘱𝘩𝘺𝘴𝘪𝘰𝘭𝘰𝘨𝘺: 𝘌𝘷𝘢𝘭𝘶𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘍𝘦𝘢𝘴𝘪𝘣𝘪𝘭𝘪𝘵𝘺 𝘰𝘧 𝘢 𝘋𝘪𝘨𝘪𝘵𝘢𝘭 𝘉𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘛𝘰𝘰𝘭

America is facing a public health crisis as many individuals struggle to maintain their mental health.

𝘋𝘪𝘢𝘱𝘩𝘳𝘢𝘨𝘮𝘢𝘵𝘪𝘤 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨, 𝘢 𝘤𝘰𝘳𝘦 𝘤𝘰𝘮𝘱𝘰𝘯𝘦𝘯𝘵 𝘰𝘧 𝘮𝘢𝘯𝘺 𝘣𝘪𝘰𝘧𝘦𝘦𝘥𝘣𝘢𝘤𝘬 𝘱𝘳𝘰𝘵𝘰𝘤𝘰𝘭𝘴, 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘴𝘩𝘰𝘸𝘯 𝘵𝘰 𝘳𝘦𝘥𝘶𝘤𝘦 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 𝘰𝘧 𝘢𝘯𝘹𝘪𝘦𝘵𝘺 𝘢𝘯𝘥 𝘴𝘵𝘳𝘦𝘴𝘴 𝘣𝘺 𝘳𝘦𝘨𝘶𝘭𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘢𝘶𝘵𝘰𝘯𝘰𝘮𝘪𝘤 𝘯𝘦𝘳𝘷𝘰𝘶𝘴 𝘴𝘺𝘴𝘵𝘦𝘮, 𝘵𝘩𝘦𝘳𝘦𝘣𝘺 𝘪𝘮𝘱𝘳𝘰𝘷𝘪𝘯𝘨 𝘩𝘦𝘢𝘳𝘵 𝘳𝘢𝘵𝘦 𝘷𝘢𝘳𝘪𝘢𝘣𝘪𝘭𝘪𝘵𝘺. 𝘠𝘦𝘵, 𝘮𝘰𝘳𝘦 𝘳𝘦𝘴𝘦𝘢𝘳𝘤𝘩 𝘪𝘴 𝘯𝘦𝘦𝘥𝘦𝘥 𝘵𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘩𝘰𝘸 𝘥𝘪𝘨𝘪𝘵𝘢𝘭 𝘵𝘰𝘰𝘭𝘴 𝘵𝘩𝘢𝘵 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘵𝘩𝘪𝘴 𝘵𝘺𝘱𝘦 𝘰𝘧 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘮𝘢𝘺 𝘢𝘧𝘧𝘦𝘤𝘵 𝘶𝘴𝘦𝘳 𝘦𝘯𝘨𝘢𝘨𝘦𝘮𝘦𝘯𝘵, 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘦 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘳𝘢𝘭 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘢𝘯𝘥 𝘮𝘦𝘯𝘵𝘢𝘭 𝘩𝘦𝘢𝘭𝘵𝘩 𝘰𝘶𝘵𝘤𝘰𝘮𝘦𝘴 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦.

This study aims to evaluate a digital breathing tool's feasibility (e.g., usability, engagement, habit formation). A secondary objective of this study is to examine the effectiveness of a digital breathing tool in reducing symptoms of anxiety, stress, and panic disorder.

Interested in participating?
1) Complete pre-intervention surveys
2) Listen to Jessica’s guided breathing audio for 1–5 minutes per day and check in for 28 days
3) Complete post-intervention surveys
4) Those who complete these steps are eligible to participate in a $100 raffle

Dissertation Study: IRB Protocol #: H25-041X.

https://redcap.link/5icvn3zs

09/18/2025

Participate in a Research Study on a Digital Breathing Tool for Emotional Well-being 🗣A Daily Breathing Session Guided by Jessica

She are currently recruiting adults (18 years or older) to participate in a mental health research study evaluating the effectiveness of a digital breathing tool designed to support emotional regulation and stress reduction.

This study is being conducted entirely online. Individuals who may benefit from evidence-informed wellness strategies are encouraged to participate 🧠

✅ Online participation, self-paced
✅ No cost involved; incentive program available
✅ Board approved
✅ 28 days program; 1-5 minutes of deep breathing

To determine eligibility, participants can complete a short online screening questionnaire 🔗 https://redcap.link/5icvn3zs

We welcome you to share this opportunity with others who may be interested. Your participation can contribute to the advancement of accessible, digital mental health tools.

Thank you very much for your time and happy breathing!

09/08/2025

Learn more:

https://redcap.link/5icvn3zs

08/12/2025

Like if you agree!

08/07/2025

I understand how daunting it can feel to reach out to a stranger when things feel difficult.

That’s why I created this opportunity. Each week, I go live on camera to connect with anyone who has questions about getting started with therapy. It’s a free, welcoming, and inclusive space where you can get your questions answered.

Visit the link in my bio to meet next Monday!

https://www.jessicapavelkacounseling.com/upcoming-events

08/07/2025

Each week, I offer free 15-minute video consultations to answer any questions you may have about my counseling practice, therapy process, or services offered.

Schedule your virtual therapy Q&A session below:

Therapy Question & Answer session with Jessica Pavelka, MS, LPC, NCC.