Charmed Counseling

12/19/2025

Dialectical behavior therapy (DBT) is built on the idea of finding a balance between acceptance, (accepting yourself and the situation) and change, (making imprivements to your behavior and environment).

The skills are divided into four modules.Each designed to address specific areas of emotional and social life.

1. The first one is Core Mindfulness, which is labeled the Foundation. Mindfulness is the practice of being fully aware and present in the moment without judgment.

2. Distress Tolerance (Crsis Survival). This skill helps you get through high- stress moments without making the situation worse. They are about tolerating pain.When you cannot immediately change it.

3 Emotion Regulation (Changing the Volume). This module can focus on understanding your emotions and reducing your vulnerability to, "emotion mind."

4. Interpersonal Effectiveness (Relationships)

These skills help you ask for what you need, say "no", effectively and maintain yourself respect in relationships.

Amy Manley, LICSWA

12/13/2025

Making changes, taking steps, and making moves can be scary. The bravery comes in taking it on, step by step which can feel like a LOT! Especially when we’ve managed so long in the same cycles and habits. Sometimes the fear we feel in taking those steps is a sign that we’re heading in a new, but better direction! -Makayla Wilson, LICSWA

12/12/2025

Internal Family Systems (IFS) offers a powerful way to understand our inner world. By unblending and supporting our parts, we move toward greater balance, clarity, and healing. It teaches us to honor each part and lead with Self—curiosity, clarity, compassion, and calm.✨

- Jordan Dvorak LMHCA

12/12/2025

Motivational interviewing is guided by four fundamental dynamic processes that describe the flow of the of the interaction.: Engaging, Focusing, Evoking and Planning.

In Motivational Interviewing, the conversation moves toward a specific goal or target behavior for change. This ensures that both the client and practitioner are clear and in agreement about a topic of the discussion. The goal is to develop and agree upon a specific agenda for change. There may be key tasks such as clarifying the client's values, exploring different options for change and negotiating the focus, if there are multiple issues.

Amy Manley, LICSWA

12/09/2025

Depression can show up in many different ways, and not all of them look like the stereotypes we often hear about.

Sometimes it looks like:

Persistent sadness

Crying without a clear trigger

Withdrawing from loved ones or isolating

Losing interest in activities that used to feel enjoyable

Struggling to get out of bed or complete daily tasks

Constant fatigue

Wanting life to end or making plans to do so
And sometimes it looks like:

Feeling numb or empty

Socializing but feeling the mask fall off as soon as you're alone

Irritability or anger

Staying overly busy or throwing yourself into work

Coping through substances, shopping, partying, or other risky behaviors

Passive thoughts about life ending or hoping you won’t wake up

All of these are valid experiences of depression.
If you or someone you care about is feeling this way, you are not alone. Reaching out for support is an important and courageous step toward healing.

- Jenica Jett, LMHCA

12/06/2025

The cycle of obsessive compulsive disorder (OCD) typically begins with an obsession- an unwanted, intrusive thought, image, or urge that causes significant distress or anxiety. To neutralize this distress, the individual feels driven to perform a compulsion or a ritual which is a repetitive behavior or mental act. While the compulsion provides a temporary reduction in anxiety, it ultimately reinforces the obsessive fear, leading to a vicious cycle where the anxiety returns and the need to preform the compulsion resurfaces.

The two most effective and widely recommended approaches are; Cognitive Behavior Therapy (CBT) and Exposure and Response Prevention (ERP).

~Amy Manley, LICSWA

12/05/2025

12/05/2025

The colder months can make showing up for ourselves difficult for any number of reasons. Finding small ways to warm-up to the idea of building a better relationship with ourselves can go a long way! When the dark hours last longer, explore new ways to light up your days ❄️🌨️ -Makayla Wilson, LICSWA

12/02/2025

Dialectical thinking is a core skill in DBT that helps us hold two truths at the same time. Instead of getting stuck in either-or thinking, dialectics invite us to see the bigger picture.

You can feel hurt and still care about the relationship.

You can want change and also appreciate where you are right now.

You can value independence and still need support.

Dialectical thinking creates movement. It softens rigid thoughts, reduces emotional intensity, and opens space for problem-solving.

A helpful question to practice:
What are the two truths that might both be real in this situation?

When we look for the “both-and,” we often find more compassion, more options, and more clarity.

Jenica Jett, LMHCA

11/30/2025

During a panic attack, the goal is to gently guide your nervous system back to a calmer state. Grounding and sensory focus, where you can anchor yourself in the present by using the 5-4-3-2-1 grounding technique. Focusing on four corners of a room, or identifying a physical object to describe in detail. Engaging, your senses with a strong flavor like a mint or sour candy or using cold water on your face or wrist can provide a necessary shock to redirect your attention.

~Amy Manley, LICSWA

11/21/2025

Stepping away from people-pleasing is an important part of healing. When we set healthy boundaries and show up authentically, we create space for relationships that are grounded in trust, clarity, and mutual respect. Growth starts with choosing honesty over approval. -Makayla Wilson, LICSWA

11/20/2025

Understanding the difference between intrusive thoughts and ruminating thoughts is an important step in recognizing how our minds respond to stress, anxiety, and unresolved experiences.
This visual breaks down how these two types of thoughts differ, where they overlap, and strategies that can help reduce their impact.

- Jordan Dvorak, LMHCA