Fresh Start Counseling PLLC

Fresh Start Counseling PLLC We offer evidence-based therapy for teens, adults, and couples in Port Orchard and across Washington. Telehealth statewide and in-person avalible.

Specializing in DBT, anxiety, burnout, emotional regulation, and relationship counseling. Insurance Accepted: Aetna, Blue Cross, Blue Shield, Cigna, First Choice Health, Kaiser, Premera, Regence, and Out of Network

Check in with yourself 🤍This week, when emotions showed up…Did you:A. Avoid themB. React quicklyC. Try to slow down and ...
03/28/2026

Check in with yourself 🤍

This week, when emotions showed up…
Did you:
A. Avoid them
B. React quickly
C. Try to slow down and notice

No judgment—just awareness.

Drop your letter below ⬇️

(Or just take a second to notice where you are. That counts too.)

Try this today:Instead of saying:“I’m spiraling”Pause and say:“I’m noticing anxiety in my body.”That small shift:✔ creat...
03/27/2026

Try this today:

Instead of saying:
“I’m spiraling”

Pause and say:
“I’m noticing anxiety in my body.”

That small shift:
âś” creates space
âś” lowers intensity
âś” gives you back control

This is a simple DBT + mindfulness skill that helps you respond instead of react.

You are not your emotions.
You are the observer of them. ❤️

Avoiding your emotions works…until it doesn’t.Pushing things down might help you get through the day,but it often comes ...
03/26/2026

Avoiding your emotions works…
until it doesn’t.

Pushing things down might help you get through the day,
but it often comes back as:
• anxiety
• irritability
• shutdown
• feeling disconnected

You’re not “too sensitive.”
You might just not have been taught how to process what you feel.

And that’s something you can learn 🤍

When emotions spike, logic doesn’t always work.That’s where your body comes in.This week’s DBT skill: TIPPWhen you feel ...
03/24/2026

When emotions spike, logic doesn’t always work.
That’s where your body comes in.

This week’s DBT skill: TIPP

When you feel overwhelmed, try:
• Temperature – splash cold water or hold an ice pack
• Intense exercise – 30–60 seconds (jumping jacks, run in place)
• Paced breathing – slow your breath (inhale 4, exhale 6)
• Paired muscle relaxation – tense and release muscles

These skills help regulate your nervous system fast.

You don’t have to “think” your way out of distress.
You can physically calm your body first.

03/14/2026

🌿 Saturday Reminder 🌿

You are allowed to rest.

You don’t have to earn your rest by finishing everything on your to-do list first.
You don’t have to solve every problem today.
And you don’t have to carry everything alone.

Sometimes the most productive thing you can do for your mental health is slow down, breathe, and give your nervous system a break.

If your week felt overwhelming, today can simply be about resetting.

✨ Take a walk
✨ Drink your coffee slowly
✨ Spend time with someone who makes you feel safe
✨ Or just sit in a quiet moment

Your mental health matters every day—not just when things feel hard.

— Katelynn Saunders, MA, LMHC
Fresh Start Counseling

Friday reflection ✨Before you move into the weekend, take a moment to notice something important:You made it through the...
03/13/2026

Friday reflection ✨

Before you move into the weekend, take a moment to notice something important:

You made it through the week.

Even if it felt messy.
Even if you didn’t get everything done.
Even if you’re still feeling overwhelmed.

Progress isn’t always about doing more. Sometimes it’s about getting through hard days and continuing to show up.

As you head into the weekend, ask yourself:
What is one small thing I can do to take care of myself?

Rest, connection, movement, quiet time, whatever helps you reset.

And if the stress, anxiety, or relationship struggles keep following you into the weekend, you don’t have to carry that alone. Therapy can help you build tools that make life feel more manageable.

I currently have openings for adults and couples.


Midweek reminder 🌿By Wednesday, many people are already feeling the weight of the week — work stress, family responsibil...
03/12/2026

Midweek reminder 🌿

By Wednesday, many people are already feeling the weight of the week — work stress, family responsibilities, and the constant pressure to keep up.

If you’re feeling overwhelmed today, try this simple reset:

Name 3 things you can see
Name 2 things you can hear
Take 1 slow breath

This quick grounding exercise can help calm your nervous system and bring your attention back to the present moment.

You don’t have to power through everything alone. Learning small, practical skills to manage stress and emotions can make a big difference over time.

If anxiety, ADHD, or relationship stress has been making life feel heavier than it should, therapy can help you build tools that actually work in real life.

I currently have openings for adults and couples.


Monday check-in đź’¬If the start of the week already feels overwhelming, pause for a moment and ask yourself this question:...
03/09/2026

Monday check-in đź’¬

If the start of the week already feels overwhelming, pause for a moment and ask yourself this question:

“What do I actually need today?”

Not what everyone else needs from you.
Not what you *should* be doing.

Just one small thing that would help you feel a little more grounded.

Sometimes the most powerful step toward change is simply slowing down long enough to notice what’s going on inside.

If anxiety, burnout, or relationship stress has been weighing on you lately, you don’t have to navigate it alone. Therapy can help you build practical tools to feel calmer, clear, and in control.

I currently have openings for adults and couples.

🌿 Wellness Wednesday Reminder 🌿Midweek can feel overwhelming, but it’s the perfect time to pause, breathe, and check in ...
03/04/2026

🌿 Wellness Wednesday Reminder 🌿
Midweek can feel overwhelming, but it’s the perfect time to pause, breathe, and check in with yourself. 💛
Try this: Take 5 minutes today to notice your thoughts, your body, and what you need. Even small moments of self-care can make a big difference.

If your anxiety has been high all week, this is your reminder: you don’t have to wait for the weekend to calm your nervo...
02/27/2026

If your anxiety has been high all week, this is your reminder: you don’t have to wait for the weekend to calm your nervous system.

Try this today 👇
Pause for 60 seconds.
Take a slow breath in through your nose, hold for 4 seconds, then exhale longer than you inhale.
Repeat a few times and notice what shifts in your body.

Small regulatory skills, done consistently, create big change over time. You don’t have to fix everything at once. Start with one moment of calm.

If you’ve been feeling overwhelmed, stuck in your thoughts, or emotionally exhausted, therapy can help you build practical skills so you feel more in control of your life.

I currently have openings for adults and couples. Reach out if you’re ready to start.

One of the biggest barriers to starting therapy is not knowing if your insurance will be accepted. I want the process to...
02/27/2026

One of the biggest barriers to starting therapy is not knowing if your insurance will be accepted. I want the process to feel as simple and transparent as possible.

At Fresh Start Counseling, I currently work with the following insurance plans:
✔️ Aetna
✔️ Blue Cross & Blue Shield
✔️ Cigna
✔️ First Choice Health
✔️ Kaiser
✔️ Premera
✔️ Regence
✔️ Out-of-network options

If you’re unsure about your benefits, I’m happy to help you figure it out. Many people are surprised to learn they do have coverage for therapy.

I offer in-person sessions in Port Orchard and telehealth across Washington. I also welcome referrals and collaboration with local providers and professionals.

If you or someone in your network has been considering therapy, feel free to reach out or share this post.

As a therapist, I often meet people in seasons of change when life feels overwhelming, relationships feel uncertain, or ...
02/26/2026

As a therapist, I often meet people in seasons of change when life feels overwhelming, relationships feel uncertain, or emotions feel bigger than the tools they have to manage them. If that’s where you are right now, you are not alone.

At Fresh Start Counseling, I specialize in helping teens and adults build practical skills to manage anxiety, ADHD, emotional overwhelm, and relationship challenges. My approach is grounded in Dialectical Behavioral Therapy (DBT), which focuses on real-life strategies you can actually use when things get hard, not just in session, but in your everyday life.

I also work with couples using research-based methods to improve communication, rebuild trust, and strengthen connections. Whether you’re preparing for marriage, feeling stuck in unhealthy patterns, or simply wanting to grow together, therapy can be a powerful investment in your relationship.

If you’ve been thinking about starting therapy, this is your sign to take the next step. Growth doesn’t happen by waiting for the “perfect” time; it happens when you decide you’re ready for change.

✨ Currently accepting new clients for both individual and couples therapy
✨ In-person sessions in Port Orchard and telehealth across Washington

Feel free to message me here or visit my website to learn more. I’d be honored to support you in creating a fresh start.














Address

1700 SE Mile Hill Drive Ste 207
Port Orchard, WA
98366

Opening Hours

Sunday 09:00 - 17:00
Monday 10:00 - 17:00
Tuesday 10:00 - 15:00
Wednesday 10:00 - 15:00
Thursday 10:00 - 15:00

Telephone

+12532943748

Website

http://www.freshstart-counseling.com/, https://fortre

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