Charmed Counseling

Charmed Counseling Charmed Counseling creates a relaxed, supportive, non-judgmental environment where you can discuss anything that may be on your mind. No walk-ins.

Schedule by appointment only! Vancouver Office Information:

108 SE 124th Avenue
Vancouver, WA 98684

360-217-9050

Getting through the tough stuff requires more than just a listening ear—it requires a plan.We all love our inner circle,...
02/17/2026

Getting through the tough stuff requires more than just a listening ear—it requires a plan.

We all love our inner circle, but there’s a specific kind of relief that comes from talking to someone who isn't personally involved in your life. While friends and family offer wonderful support, they often bring their own biases, emotions, and "shoulds" to the conversation. Sometimes, you don't need another opinion; you need professional strategies to help you navigate your own path.

Choosing therapy isn't about admitting you're "broken"—it’s about deciding that your peace of mind is worth the investment. It’s a space where the focus is entirely on you, without the guilt of feeling like a burden to your loved ones.

Our Specialized Support:
Individual Growth: We offer many forms of counseling including CBT and DBT to help you manage anxiety, regulate emotions, and break cycles that no longer serve you.

Relationships: Dedicated Couples and Family sessions to help bridge gaps and improve communication.

Inclusive Care: We provide LGBTQA+ friendly services, ensuring a safe, affirming environment for every identity.

Real support should be within reach.
We believe mental health care is a right, not a privilege. That’s why we accept most insurance plans. If you are uninsured or currently facing financial hardship, we offer flexible options and services for those who cannot afford standard rates. No one should have to choose between their well-being and their wallet.

It’s okay to need more than a vent session. Taking this step is an act of courage, and we’re here to help you do the work.

✨ Ready to find a better way forward? Click the link in our bio to browse our providers and book a consultation. ✨

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The finger trap is a powerful metaphor often used in Acceptance and Commitment Therapy (ACT).When you pull your fingers ...
02/17/2026

The finger trap is a powerful metaphor often used in Acceptance and Commitment Therapy (ACT).
When you pull your fingers apart, the trap tightens. The harder you fight it, the more stuck you feel. Our internal experiences can work the same way. When we struggle against unwanted thoughts, emotions, or memories, they often become louder and more persistent.
But when you gently move your fingers inward, the trap loosens.
In the same way, when we turn toward our thoughts and feelings with openness—acknowledging them instead of battling them—we create space.
That space allows us to respond intentionally, choosing actions that align with our values rather than reacting from avoidance, fear, or control.

• Jenica Jett, LMHCA

Children's Mental Health Awareness Week is an annual event designed to shine a spotlight on the importance of the emotio...
02/14/2026

Children's Mental Health Awareness Week is an annual event designed to shine a spotlight on the importance of the emotional and psychological well-being of young people.

​Depending on where you are located, the dates and specific focus can vary slightly, though the goal—reducing stigma and increasing support—remains the same.

​Current Events (February 2026)
​In the UK and several other international regions, the week is currently being observed from February 9–15, 2026.

​2026 Theme: "This is My Place"
​The Focus: This year highlights the importance of belonging. Research shows that when children feel they have a "place"—whether in their family, school, or community—they are more resilient and better able to cope with life's challenges.

​Organizer: The campaign is spearheaded by the charity Place2Be, which has provided resources for schools and families to help children express their identity and find their safe spaces.

​Upcoming Events (May 2026)
​In the United States, "Children's Mental Health Awareness Week" (often called Action Week) typically takes place in the first full week of May to coincide with Mental Health Awareness Month.

​2026 Dates: Expected to be May 3–9, 2026.
​2026 Theme: "Behind the Screen: Education, Prevention, Connection" (organized by the National Federation of Families).

~Amy Manley, LICSWA

February is national eating disorder awareness month. As difficult a topic as it may be, getting the conversation starte...
02/07/2026

February is national eating disorder awareness month. As difficult a topic as it may be, getting the conversation started is one of the first steps to asking for help, or providing help to others if we are in a position to do so. Eating disorders affect the brain, body, and quality of life. They can look a myriad of ways, and each persons relationship to their brain, body, and food is unique.
Recovery is possible. With appropriate treatment, resources, education, and support, individuals can restore health and develop a safer relationship with food and their bodies.
-Makayla Wilson, LICSWA

Feeling the "winter blues?" Shorter days and colder weather can sometimes leave us feeling down, lacking energy, and les...
02/04/2026

Feeling the "winter blues?" Shorter days and colder weather can sometimes leave us feeling down, lacking energy, and less motivated. You aren't alone—this is a real struggle for many.

Whether it's through Cognitive Behavioral Therapy (CBT) to shift negative thought patterns, Mindfulness-Based Stress Reduction (MBSR), or simply having a safe space to talk, we are here to help. Let’s find strategies together to find your light and make this season a little brighter. 💙

Social anxiety can feel like you’re walking onto a stage every time you leave your house, with a spotlight following you...
01/28/2026

Social anxiety can feel like you’re walking onto a stage every time you leave your house, with a spotlight following your every move. It’s incredibly draining, but it’s also one of the most common and treatable experiences people face.

​Here is a breakdown of strategies and perspectives to help you navigate it.

​1. Shift Your "Internal Spotlight"
​One of the hallmarks of social anxiety is hyper-vigilance—you are hyper-aware of your own hands, your voice, and your thoughts.

​The Spotlight Effect: Remind yourself that most people are far more concerned with their own insecurities than they are with yours. They aren’t grading your performance; they’re wondering if they have food in their teeth.

​Externalize Your Focus: When you feel the panic rising, try to find three things in the room you can see and two sounds you can hear. Shifting your attention to the environment takes the pressure off your internal state.

​2. Practical "In-the-Moment" Tools
​When the physical symptoms (racing heart, sweating, shaky voice) hit, your body is in "fight or flight" mode. You need to signal to your nervous system that you are safe.

​Box Breathing: Breathe in for 4 seconds, hold for 4, exhale for 4, and hold for 4. This physically slows your heart rate.

​The "Safety Behavior" Audit: We often use "safety behaviors" like looking at our phones or avoiding eye contact to feel safe. Try dropping one small safety behavior at a time. It proves to your brain that you can survive the interaction without the "shield."

​3. Reframe Your Thoughts
​Social anxiety often relies on "mind reading"—assuming you know exactly what others are thinking (and assuming it’s bad).

Amy Manley, LICSWA

One common and important topic that comes up in counseling sessions is boundaries and how hard they can be to set when w...
01/28/2026

One common and important topic that comes up in counseling sessions is boundaries and how hard they can be to set when we weren’t taught how. Setting healthy boundaries isn’t about being distant, rude, or “difficult.” It’s about recognizing your limits, protecting your energy, and honoring your emotional well-being.

Many people feel guilt when they begin to set boundaries - that’s normal. But guilt doesn’t mean you’re doing something wrong. It often means you’re doing something new. They’re about clearly stating what you will do to protect your peace, your values, and your well-being.

A boundary isn’t:
❌ “You’re not allowed to talk to me like that.”
It is:
✅ “If the conversation becomes disrespectful, I will leave the room or end the call.”

One tries to control someone else’s behavior. The other sets a clear limit on your own response.

🌿 Healthy boundaries are rooted in self-awareness and self-responsibility. They’re not rigid walls or wide-open doors — they’re more like flexible gates. You decide what comes in and what stays out, based on what’s healthy for you.

Examples:
🧱 Rigid boundary: “I don’t trust anyone, so I won’t let anyone in.”
🌬️ Porous boundary: “I’ll keep giving even though I’m burned out.”
🧘 Flexible boundary: “I’m open to connecting, but I’ll step back when I feel emotionally drained.”

Boundaries aren’t about punishment — they’re about clarity and self-respect. And they’re a skill, not a personality trait. Which means they can be learned, practiced, and strengthened.

- Jenica Jett, LMHCA

Frequent social media use is especially common these days. And while not inherently bad, it can often expose us to conte...
01/23/2026

Frequent social media use is especially common these days. And while not inherently bad, it can often expose us to content and information our brains (and hearts) can struggle to process. Anxiety, overwhelmed, comparison, and more can all come from increased social media time.
Setting clear limits and boundaries with social media use can help you develop a healthier relationship with it, which may result in less anxiety and doom scrolling! -Makayla Wilson, LICSWA

Interrupting a rumination loop is about shifting from abstract, repetitive "why" thinking to concrete, present-moment "h...
01/22/2026

Interrupting a rumination loop is about shifting from abstract, repetitive "why" thinking to concrete, present-moment "how" or "what" thinking.When you ruminate, your brain is like a car spinning its tires in the mud; the following techniques are designed to help you shift gears.

​1. Immediate "Pattern Interrupts"
​These techniques work by forcing your brain to process intense sensory input, which makes it harder to maintain a complex internal monologue.
​The 5-4-3-2-1 Grounding Method: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.

​Temperature Shock: Splash ice-cold water on your face or hold an ice cube in your hand. The sudden physical sensation can "reset" the nervous system.
​Name It to Tame It: Verbally say, "I am ruminating right now" or "I am having the thought that I failed." This creates a small gap between you and the thought.

​2. Cognitive Reframing
​Once the initial "spin" slows down, use these mental shifts to prevent the loop from restarting:
​"Why" to "What": Instead of asking "Why did I say that?" (which leads to self-blame), ask "What is one small thing I can do differently next time?" This shifts you from rumination to problem-solving.
​
Set a "Worry Window": If the thoughts won't go away, give them a scheduled appointment. Tell yourself, "I’ll think about this for 10 minutes at 5:00 PM." When 5:00 PM comes, set a timer. When it goes off, you're done.

​The Best Friend Test: Ask yourself, "If my best friend were saying these things to themselves, what would I tell them?" We are often far more compassionate to others than ourselves.
​
~Amy Manley, LICSWA

Anger often isn’t the first feeling to show up.It’s a protective response, layered over something more vulnerable undern...
01/20/2026

Anger often isn’t the first feeling to show up.
It’s a protective response, layered over something more vulnerable underneath.

When anger feels loud or overwhelming, pause and check in with what might be beneath it.
Hurt, fear, grief, shame, or disappointment are often part of the story.

Naming the deeper emotion doesn’t make it disappear—but it can soften the intensity.
With understanding comes space, and with space, the grip of anger begins to loosen.

‌- Jenica Jett, LMHCA

Why To Name Your Emotions ​When you experience a strong emotion, your amygdala (the brain's "alarm system") becomes high...
01/15/2026

Why To Name Your Emotions
​When you experience a strong emotion, your amygdala (the brain's "alarm system") becomes highly active. Research using fMRI scans shows that when you attach a label to that feeling (e.g., "I am feeling anxious"), the activity in the amygdala decreases, and the prefrontal cortex (the rational part of the brain) activates.
​The Result: You dial down the physiological intensity of the emotion, making it feel more manageable.
​2. Developing "Emotional Granularity"
​Many people stick to "umbrella terms" like bad, stressed, or fine. Naming emotions helps you move toward Emotional Granularity—the ability to distinguish between similar but different feelings.

~Amy Manley, LICSWAl

EMDR (Eye Movement Desensitization and Reprocessing) is a unique form of therapy designed to help your brain resume its ...
01/09/2026

EMDR (Eye Movement Desensitization and Reprocessing) is a unique form of therapy designed to help your brain resume its natural healing process after a traumatic event. When you experience something distressing, those memories can sometimes get "stuck" in your nervous system, causing you to feel the same intense emotions and physical sensations long after the event has passed.
​How the Process Works
​During a session, a therapist guides you through bilateral stimulation—usually through side-to-side eye movements, taps, or tones. This mimics the brain's activity during REM sleep, allowing the "stuck" memory to be reprocessed and moved from an emotional, reactive part of the brain to a more logical, long-term storage area.

~Amy Manley, LICSWA

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400 S. Jefferson Suite 200
Spokane, WA
99204

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Monday 7:30am - 4pm
Tuesday 7:30am - 4pm
Wednesday 7:30am - 4pm
Thursday 7:30am - 4pm
Friday 7:30am - 4pm

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Charmed counseling creates a relaxed, supportive, non-judgmental environment where you can discuss any areas in your life that may be causing you distress.