Breaking Illusions Counseling

02/20/2026

An example of a tool used in therapy to help process out trauma via bilateral stimulation.

02/18/2026

With affirmations, be cautious of them suppressing what you need to feel/connect to. Affirmations can suppress emotional expression.

02/12/2026

Emotions are energy in motion. E-mote. They are communicators, not to be feared. We cannot pick and choose our emotions, you either feel them all (even the subtle ones) or you eventually go numb.

02/01/2026

Anxiety and fear are future emotions.
Guilt and shame are past emotions.

01/19/2026

In order to use affirmations, one must NOT bypass important emotions. In order for affirmations to resonate, you need to be able to feel them as reachable.

01/15/2026

01/15/2026

Don't forget who you were before life piled on you. That version of you never left.

12/28/2025

Ego wants you to stay in your thinking mind. Ego wants to know to know more and more. The antidote is to celebrate the beauty and find joy.

12/27/2025

To keep pushing through as "tough" or necessary....read this.

12/27/2025

Co-regulation is grounding through the presence of another. For ADHD/ADD, it is referred to as body doubling. This happens between two nervous systems not what we do to one another. It involves attunement, safety and time. No words need to be spoken.

12/27/2025

Ways to listen to yourself via parts work to gain awareness:

1. When you notice a strong internal reaction (e.g., a critical voice, a shutdown response, a drive to control), pause.

2. Take a breath. Let your body know you are safe in this moment.

3. Ask yourself quietly: "Is this a part of me trying to protect me?" "What is this part afraid would happen if it didn't do this?"

4. Notice any thoughts, images, or sensations that arise. You don't need to act--just listen.

5. If it feels right, respond with kindness: "Thank you for trying to keep me safe. I'm here now. You don't have to do this alone."

From "The Polyvagal Healing Workbook, step-by-step practices, Rewire Your Nervous System, Regain Emotional Balance, Release Trauma"
By Noah Mercer