Audrianna J. Gurr, LPC, Portland, OR (2026)

04/04/2026

"Therapy isn't magic. But it does change the way you see yourself, your patterns, and what's possible.

Maybe therapy taught you:

That your feelings aren't "too much"
How to set a boundary without guilt
That healing isn't linear
How to recognize when you're in survival mode
That you deserve care, not just when you're "productive"

I want to hear from you: What's one thing therapy has taught you?
It doesn't have to be profound. Sometimes the smallest shifts are the most powerful.
Drop it below. Someone here needs to hear it. 💙
"

04/02/2026

Your thoughts aren't always facts. But when you're stuck in a cognitive distortion, it's hard to see the difference.

Cognitive distortions are thinking patterns that reinforce negative beliefs and keep you stuck. They're automatic, persuasive, and often feel completely true, even when they're not.

The good news? Once you can name them, you can start to challenge them.

Research shows that identifying cognitive distortions is a core component of Cognitive Behavioral Therapy (CBT), one of the most evidence-based treatments for anxiety and depression. When you catch these patterns, you give yourself the chance to choose a different thought.

Swipe through for 5 common cognitive distortions you might not realize you're using, and what they actually sound like in your head.

Which one feels most familiar? Drop a number below. 💙

💡Research & Sources
Aaron T. Beck — Cognitive Therapy and Emotional Disorders (1976)
Judith Beck — Cognitive Behavior Therapy: Basics and Beyond
Burns, D. (1980). Feeling Good: The New Mood Therapy
Clark & Beck (2010) — Cognitive Therapy of Anxiety Disorders
Garnefski et al. (2001) — Cognitive Emotion Regulation Questionnaire
Beck Institute for Cognitive Behavior Therapy

03/30/2026

March is ending. And whether it was a good month, a hard month, or somewhere in between, you made it.

Take a second to reflect: What did you learn about yourself this month?
Maybe you learned:

What your body needs when it's overwhelmed
What boundaries you're finally ready to set
What triggers you, and how to respond differently
That you're stronger than you thought, or that it's okay to not be strong right now

Growth isn't always loud. Sometimes it's just noticing something you didn't see before.

So before we jump into April, pause here: What did March teach you?

Drop it below. Let's close this month with intention. 🌱

03/27/2026

Mental health advice is everywhere. But sometimes the most helpful thing isn't a strategy, it's something small and specific that just worked for you in that moment.

Maybe it was:

A friend who just listened without trying to fix it
A routine that gave you structure when everything felt chaotic
Permission to stop trying so hard
A therapist who finally got it
A book, a song, a walk, something that made you feel less alone

I want to hear from you: What's one thing that helped you get through a hard season?

Not what "should" work. What actually worked for you.

Drop it below. Someone here might need to hear it. 💛

03/25/2026

We start NEXT WEEK and there are still a few spots open.

If you've been thinking about joining the Wholehearted Living Group but haven't reached out yet, this is your sign.

This 10-week group is for anyone who's tired of:
- Performing instead of being themselves
- Holding it all together without support
- Feeling like they're not "enough"
- Going through the motions without real connection

Here's what makes this group different:
It's not just talking. We use reflection, creativity, and The Gifts of Imperfection guideposts to build self-compassion, courage, and authenticity in practical, doable ways.

You don't need to be "good at art." You don't need to have it figured out. You just need to show up as you are.

Starting: Wednesday, April 1, 5:30–7:30 PM
Location: VIDA Coworking, Portland (Visionary Room)
Investment: $75/session or $700 pay-in-full (save $50)

Workbook, creative supplies, and light snacks included. Superbill available for out-of-network reimbursement.

Ready to practice being human in a space that actually gets it?
📧 ajoygurr@me.com | 📱 503-522-6327 | 🌐 gurrtherapy.com
Let's do this together. 💛

03/23/2026

If you're waking up at 3 AM drenched in sweat or lying awake for hours even though you're exhausted, you're not alone. And it's not just "getting older."

Sleep disruption is one of the most common symptoms of perimenopause, affecting up to 60% of women in this phase. Here's why:

Estrogen and progesterone both play roles in sleep regulation. Progesterone has a calming, sedative effect, it helps you fall and stay asleep. When it drops during perimenopause, your sleep architecture changes.

Meanwhile, fluctuating estrogen affects your body's temperature regulation (hello, night sweats) and impacts REM sleep cycles.

Add in increased cortisol from poor sleep, and you've got a vicious cycle: hormones disrupt sleep, poor sleep disrupts hormones.

This isn't in your head. It's physiological. And there are things that actually help.

Swipe through for the science behind perimenopausal sleep issues, and evidence-based strategies that work.

What's your biggest sleep struggle right now? 💙

03/20/2026

There's still so much misunderstanding about what mental health actually looks like.

People think:

Anxiety is just worrying too much
Depression is just being sad
Therapy is only for people who are "really struggling"
You can "think your way out" of a nervous system response

But those of us living it? We know it's way more complex than that.

So I want to hear from you: What's one thing you wish more people understood about mental health?

Maybe it's that you can't just "choose to be happy."
Maybe it's that high-functioning doesn't mean you're fine.
Maybe it's that asking for help is one of the hardest things you've ever done.

Drop it in the comments. Let's educate each other. 💛

03/18/2026

A lot of people think therapy is just venting to someone who nods and says "How does that make you feel?"

But here's what's actually happening in your brain during effective therapy:

Neuroimaging studies show that therapy, especially trauma-focused and cognitive therapies, can literally change brain structure and function. It strengthens connections in the prefrontal cortex (executive function, emotional regulation) and reduces hyperactivity in the amygdala (fear and threat response).

Therapy works by helping you:
Create new neural pathways through repetition and insight
Process stored emotional memory so it's less reactive
Build skills to regulate your nervous system in real time
Reframe cognitive distortions that keep you stuck

It's not magic. It's neuroscience. And it takes time because your brain doesn't rewire overnight.

If you've been in therapy and wondered ""Is this even working?"", this is your reminder that change happens beneath the surface long before you see it in your daily life.

Swipe through to see what's actually happening in your brain when therapy works.

Have you experienced shifts from therapy? Share below. 💙

03/16/2026

If you're tired of holding it all together and ready to practice being human, with structure, support, and practical tools, this is for you.

I'm excited to announce my Wholehearted Living Group, a 10-week psychoeducational + creative series based on Brené Brown's The Gifts of Imperfection.

This isn't high-intensity therapy. It's a grounded practice space for cultivating self-compassion, courage, and connection through reflection, creativity, and conversation.

Each week includes:
✨ Short teaching on a specific guidepost
✨ Reflective prompts
✨ Simple creative practices (no art experience needed)
✨ Supportive group discussion
What You'll Practice:

Letting go of perfectionism
Cultivating self-compassion
Setting boundaries
Embracing vulnerability
Living more authentically

Swipe for all the details, dates, location, investment, and how to register.
This group is for anyone ready to stop performing and start belonging, to themselves and others.

Questions? DM me or email ajoygurr@me.com💙

03/14/2026

You think it's anxiety. But what if it's actually burnout?

A lot of people are walking around treating anxiety symptoms when the real issue is nervous system depletion from chronic stress.

Here's the difference: Anxiety is often future-focused, "What if something bad happens?" Burnout is present-focused, "I can't keep doing this."

Research shows that burnout shares symptoms with anxiety (irritability, sleep issues, difficulty concentrating), but the root cause is different. Anxiety responds to calming techniques. Burnout requires rest, boundary-setting, and systemic change.

If you've been trying all the anxiety tools and nothing's working, you might need to address burnout instead.

Which sign feels most familiar? Let me know. 💙

03/12/2026

If you've ever been told to "just relax" and felt yourself get more tense, there's a reason for that.

Relaxation isn't a switch you flip. It's a state your nervous system has to feel safe enough to enter.

When your body is in a chronic state of hyperarousal (elevated cortisol, shallow breathing, muscle tension), telling yourself to "calm down" doesn't work because your nervous system is doing exactly what it's designed to do: keep you alert to perceived threats.

Research on polyvagal theory shows that your vagus nerve, the main nerve of your parasympathetic nervous system, needs specific signals to shift out of fight-or-flight and into rest-and-digest mode.

Those signals include:
Slow, deep breathing (especially longer exhales)
Safe social connection
Predictable routines
Physical grounding (pressure, touch, movement)

So if you can't "just relax," it's not a personal failure. Your body is waiting for cues of safety.

Start there.

What helps you signal safety to your nervous system? 🤍

03/11/2026

If you're in your 40s and suddenly feeling like your brain is foggy, your emotions are all over the place, and your body doesn't respond the way it used to, you're not losing it. You're in perimenopause.

And here's what's actually happening:
Perimenopause is the transition phase before menopause, typically lasting 4-10 years. During this time, estrogen and progesterone levels fluctuate wildly, not just decline, but swing unpredictably.
Why does this matter? Because estrogen has receptor sites all over your body: your brain, heart, bones, skin, and yes, your nervous system.
When estrogen drops, it impacts:

Serotonin production (mood regulation)
GABA (your brain's calming neurotransmitter)
Cortisol regulation (stress response)
Sleep architecture (REM and deep sleep cycles)

This isn't "just hormones." This is your entire system recalibrating. And most people are never told this is normal.

Swipe through for the facts about what perimenopause actually does to your brain and body, and why you're not imagining it.

Have you experienced any of these? Let me know inHave you experienced any of these? Let me know in the comments. 💙

Audrianna J. Gurr, LPC

04/04/2026

04/02/2026

03/30/2026

03/27/2026

03/25/2026

03/23/2026

03/20/2026

03/18/2026

03/16/2026

03/14/2026

03/12/2026

03/11/2026

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