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Monday 9am - 5pm Sunday 9am - 5pm

Begin Within Hope Therapy, Salem, OR (2025)

12/20/2025

Give yourself the gift of self-compassion, self-love, patience and kindness through this Christmas week.🎄Grief and loneliness are heavier during the holidays season for many.

If you are in a beautiful season of life right now, reach out to those who you haven't talked to in a while through a text, a phone call or a card...it will mean more to them than you'll know.

Most of all, give yourself permission to celebrate or not celebrate the holidays if you are hurting, struggling or grieving.

You matter. Your emotions and healing matters.

Self love is sacred work.

I am thinking of you and sending you so much love.🎄❤️🫶

Love,
Linnea
Begin Within Hope Therapy

12/20/2025

Whatever you may be going through this Christmas and holiday season, I hope that your soul truly knows its worth... that peace and comfort and small joys fill your spirit up today. ♡

This week's Advent theme is "joy." Here is to the kind of joy that shows up in the middle of the mess. Joy doesn't wait for an illness to be healed, for a relationship to mend or for grief to lose its grip. Joy shows up unexpectedly in the middle of things.

So, here’s to the kind of joy that shows up in the middle of the mess...just like the birth of Jesus did.

Merry Christmas!🎄

Much Love,
Linnea
Begin Within Hope Therapy

12/17/2025

I posted a new video on my YouTube Channel:

Why is this my wost video in my opinion? Because my camera stand broke, I forgot to wear my lapel microphone, the camera angle was too high and my hair is a disaster. ha..

But it is what it is, so you may need to turn your volume up!

I wanted my message to get out there to let others know they are not alone if they are struggling, too.

I am vulnerable and transparent in this video.

I talk about my hurt and going through a divorce after 30 years of marriage, feeling displaced, grieving, being hyper independent, loving my adult sons fiercely and navigating life.

Thank you for being here and doing life with me!🫶

Love,
Linnea

Instagram:
YouTube Channel: ‪‬
page: Begin Within Hope Therapy

12/16/2025

How are all of you doing today? I am sending out lots of love to all of you through this holiday season.
Love,
Linnea 🎄😘🫶
Begin Within Hope Therapy

12/15/2025

The next time you feel overwhelmed or upset, try naming at least 3 emotions you are feeling in that moment.

Much Love,
Linnea
Begin Within Hope Therapy

12/15/2025

Today was a hard day for me.

For those of you who feel alone...I see you.

For those of you who are depleted and fatigued in every way...I feel you.

For those of you who mask your emotions and fight through depression just to get through the day...I am hurting for you.

For those of you grieving...my heart is breaking with you.

I want you to know that I have been through every one of those struggles, too. I know them well.

Today, I am going through some today.

I am here to tell you that I still struggle some days, even as a Mental Health Professional, because healing is not a destination but a journey for us trauma survivors.

More importantly...we are human beings having a human experience.

You are not alone.

Today was difficult but I know what helps me...what I need in the moment.

I needed to drive.

Going on a long drive in my car helps my mental health.

I don't play music. I don't listen to podcasts or the news.

I go within.

As I drive, I reflect...I talk to God.

I cry.

I grieve.

I get angry.

I feel frustrated.

I feel hurt.

I name 3 emotions that surface to the top.

I treat each emotion with tenderness and curiosity and compassion, as if each one is a young child.

I validate each emotion so each emotion feels seen and heard.

Each emotion is a tender part of me trying to protect me. Emotions are signals, I remind myself.

❤️An overwhelming sense of peace and clarity always comes over me in these moments.

Sometimes, nature is my sanctuary.

Today, my car is my sanctuary.

This is how I recharge and renew my energy.

Knowing what helps us - knowing what we need in the moment is a part of the healing journey.

Today, I needed a long car drive by myself and a cup of hot black tea with honey.

This was my self care.

Fill your cup up today.

Ask yourself what you need right in this moment.

Then, do that. Because you matter.

You are worthy. You are more than worthy.

Some days are one breath, one moment at a time...and that's okay.🫶

You are not alone. ♡

With Much Love,
Linnea
Begin Within Hope Therapy

12/14/2025

🔥➡️💗 Do you struggle with reacting to situations instead of calmly responding? How do we change our nervous system and brain from reactive to responsive?

It starts with awareness.♡

When emotions take over, it’s easy to react on autopilot — to blame, defend, or avoid discomfort.

However, when we pause and name the emotion we feel, we create space between ourself and the emotion(s) so they don't consume us.

Instead of saying, "I am angry" try naming the emotion and say, "I am feeling strong emotions of anger."

By naming the emotion, we take away its power of becoming our identity (ex "I AM angry") and give ourselves distance from the emotion(s) through small shifts in language (ex "I am FEELING ___________).

We can then choose a response aligned with our values. 🌿

Many Trauma Survivors have a nervous system and brain that can sometimes be stuck in hypervigilance and on high alert due to always needing to scan for danger...from needing to read people's body language and tone of voice or just needing to read the room.

Your safety and survival depended on this.

Nothing is wrong with you.

Remind yourself often that you are safe.

Intentionally relax your body - muscles that feel tense.

You have no bad parts.

Emotions are signals to be listened to.

Being self aware BEFORE we respond to something is the first step in healing.

Have patience with yourself.

Speak kind words to yourself

Small victories count towards personal growth and healing!🙌🫶🎉

Emotional intelligence isn’t about avoiding emotions — it’s about navigating them with intention.

Every pause, every breath, every moment of reflection helps us turn reactivity into growth and healing. 🌎💫

~Linnea
Begin Within Hope Therapy

12/13/2025

Your feelings matter...your emotions are valid. No matter what anyone has said to you, you, your thoughts and your feelings DO matter.♡

Love, Linnea
Begin Within Hope Therapy

12/08/2025

Protectors exist because Exiles exist. Exiles are the younger parts inside you who carry:
• fear
• shame
• heartbreak
• terror
• loneliness
• confusion
• unmet needs
• trauma memories
• the belief “I wasn’t enough”
When an Exile becomes overwhelmed,protectors rush in to shield it—even if the method is destructive.
A worrier might protect a child part who felt abandoned.
A numbing part might protect a child part who felt too scared to cry.
An angry part might protect a child part who felt invisible or unsafe.
When you meet the Exile with compassion, protectors feel relief.Once the protector trusts you enough to step back, you meet the Exile and help it release the burdens it has carried.
Unburdening may involve:
• comforting the Exile
• telling it the truth it never got to hear
• witnessing the memory it carries
• removing others’ voices or judgments
• helping it express its emotions
• giving it safety, love, and connection
• releasing shame or fear
• offering it a new role or place inside
As the Exile heals,the protector feels less pressure.
The part may say:
• “I don’t need to do this job anymore.”
• “I actually want to rest.”
• “I didn’t know the child was safe now.”
• “I’m tired of being on guard.”
They’re working overtime to keep you safe…even if their methods are outdated.
Here’s how to gently retrain them into healthier roles:
1️⃣ Acknowledge the Protector
“Thank you for trying to help me.”
Validation melts resistance.
2️⃣ Ask What They’re Afraid Will Happen
Protector Parts always have a fear or a memory they’re guarding.
3️⃣ Meet the Exile They Protect
Usually a younger part who carries old hurt,shame or fear.
4️⃣ Help That Younger Part Heal
When the Exile is safe,protectors finally relax.
5️⃣ Invite a New Job
Ask your protector, “If you didn’t have to protect anymore,what would you rather do?”
Common new roles: Encourager,Boundary Setter, Creative Guide,Calming Presence.
6️⃣ Support the Transition
Check in. Reassure them. Show up consistently.
Your Protector Parts don’t need to be silenced—they need to be reassigned.When they find their true roles,your whole system breathes again.❤

IFS Trauma Therapy is one of my most favorite healing therapy modalities and you don't need a therapist to use it in your life.♡

It's a new way of healing, of looking at yourself and the world around you. Xo

Much Love,
~Linnea
Begin Within Hope Therapy

12/08/2025

I sadly lost Atticus & Soren's ball today as it hit the only tree in my path when I threw it, and ricocheted into a thicket of thorns and bushes. Lol

Sometimes life feels like tossing a ball into the open field—full of hope, intention, and joy—only to watch it smack a tree, ricochet sideways, and disappear into a thicket of thorns you never saw coming.

You didn’t plan it.

You didn’t expect it.

And you certainly didn’t deserve it.

But there it is... the thing you loved, relied on, or were excited about… suddenly gone, tangled somewhere you can’t reach.

And the truth is?

You can stand at the edge of the thicket, staring into the thorns, wishing things would go back to how they were…
..or you can take a breath, step back, and decide
that this is not the end of joy—just the end of that ball.

Life will always have ricochets—unexpected losses, detours, and moments where something good slips out of reach.

But those moments don’t mean you failed; they simply mean it’s time for something new.

This goes for anything from healing and recovery to work or relationships or goals and dreams.

So you dust off your hands.

You call your dog back to your side.

And you say, “Okay… let’s go get a new one.”

Because the lesson isn’t that things get lost.

The lesson is that you can keep going anyway.

You can start again.

New joy can be discovered.

Hope can be renewed.

And new beginnings often start with something as simple as buying a new ball.🎄❤️🐾

Love, Linnea
Begin Within Hope Therapy

12/08/2025

What I have learned within this past year is that peace rarely comes when life is calm and settled.

I have found that peace comes when I am able to take that deep breath in the middle of chaos...
..when I find ways to connect to God in my own personal way - through nature, through pets, through art and music and creating...through writing, through people.

It is here where i can remind myself of my worth in the middle of uncertainty. And you can too.

The ability to separate my spirit from things out of my control... to allow myself permission to grow WITH uncertainty...with loss, with grief, with hurt...
..to utilize the practical and spiritual coping skills that tether me to God in unlimited ways...THIS has been where peace abides.

In the middle of life...the beautiful and brutal parts of life.

In the growing WITH my grief and hurt and loss and uncertainty.

Because we never get over grief or loss...of hurt or uncertainty.

But we can learn to grow with it and carry it in new, healthy and loving ways as we navigate the beautiful, messy and brutal parts of life.

Peace CAN show up in the season of suffering.

God shows up differently for many of us and I love that.

You don't need to be religious to encounter God.

May you find peace in the moments that overwhelm you today...this year... and know that you matter in every way.♡

Peace can still be felt. It is a treasure that unfolds in the middle of life's most difficult parts.

Tether yourself to that hope as we are in our second week of Advent which is, "Peace", and know that you matter in so many ways.♡

Much Love,
Linnea
Begin Within Hope Therapy

12/06/2025

This is the beautiful Original Lord's Prayer translated from Aramaic, based on the dialect Jesus likely spoke (Galilean Aramaic) into English.

The earliest manuscripts we have are in Greek and the translation in our Bibles come from the Greek to English translation. However, scholars have reconstructed the prayer, from Matthew 6: 9-13, using Aramaic grammar, vocabulary, and early Syriac sources.

These words resonate even deeper with my soul.

Even if you are not religious, I hope you can find beauty, comfort and peace, in these words still.

Here is the Aramaic Translation into English, below:
_________________________________________________
"Our Father who art in heaven: English Translation

O Birther! Of the Cosmos, you create all that moves in light: Aramaic Translation

Hallowed be thy name: English Translation

Focus your light within us — make it useful: as the rays of a beacon show the way: Aramaic Translation

Thy kingdom come: English Translation

Unite our “I can” to yours, so that we walk as kings and queens with every creature: Aramaic Translation

Thy will be done on earth as it is in heaven: English Translation

Create in me a divine cooperation — from many selves, one voice, one action: Aramaic Translation

Give us this day our daily bread: English Translation

Grant what we need each day in bread and insight: Aramaic Translation

And forgive us our debts as we forgive our debtors: English Translation

Forgive our hidden past, the secret shames, as we consistently forgive what others hide: Aramaic Translation

And lead us not into temptation but deliver us from evil: English Translation

Deceived neither by the outer nor the inner — free us to walk your path with joy: Aramaic Translation

For Thine is the kingdom, and the power, and the glory, forever. Amen: English Translation

From you is born all ruling will, the power and life to do, the song that beautifies all from age to age it renews: Aramaic Translation "

Much Love,
Linnea
Begin Within Hope Therapy

Begin Within Hope Therapy

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