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

Sitting with your feelings is about none judgmental awareness, it helps you understand what your emotions are trying to ...
11/12/2025

Sitting with your feelings is about none judgmental awareness, it helps you understand what your emotions are trying to tell you and reduces the power they have over your actions.

1. Acknowledge and name the feeling

Ask yourself: " what am I feeling right now?"
Use specific language: go beyond "I'm stressed" or "I'm bad." Try to name the core emotion, such as: Sadness, frustration, disappointmrnt, or loneliness.

The power of naming: naming the feeling can immediately lessen its intensity as you move from being in the emotion to observing it.

2. Locate the sensation in your body

Emotions aren't just in your head; They manifest physically. Grounding yourself in your body helps keep you from spiraling into your thoughts.

• Scan your body from head to toe.
• where do you feel? Is there tightness in your chest? A pit in your stomach? Tension in your jaw or shoulders?
• Describe the sensation without judgment: "I feel a knot of heat in my throat, " my chest feels heavy and hollow."

-LICSWA, Amy Manley

Healing from grief and loss doesn’t mean forgetting or “moving on.” It means expanding—allowing ourselves to grow big en...
11/12/2025

Healing from grief and loss doesn’t mean forgetting or “moving on.” It means expanding—allowing ourselves to grow big enough to carry both love and loss, sorrow and joy.

If you’re grieving, know that there’s no timeline and no right way to do it. Your heart can hold more than you think.

- Jenica Jett, LMHC

Low motivation often isn’t about laziness — it’s about our thought patterns.These 5 CBT-based questions help you reconne...
11/11/2025

Low motivation often isn’t about laziness — it’s about our thought patterns.

These 5 CBT-based questions help you reconnect with your values, find small wins, and move forward with self-compassion instead of pressure.

Next time you feel unmotivated, try choosing one of these questions to gently shift your mindset and move forward with intention.

- Jordan Dvorak LMHCA

Take a moment to check in with yourself today. Not to fix anything — just to get curious and reflect. The more you pause...
11/07/2025

Take a moment to check in with yourself today. Not to fix anything — just to get curious and reflect. The more you pause and pay attention, the more you learn about how far you’ve come and who you’re becoming! -Makayla Wilson, LICSWA

To comfort and validate an anxious child, the most important steps are to name the feeling they are experiencing and the...
11/06/2025

To comfort and validate an anxious child, the most important steps are to name the feeling they are experiencing and then confirm their safety. Start by acknowledging their internal experiences: "I see that big feeling is making you feel scared (or worried or frustrated). That worry is real, and it makes sense you feel that way. " Follow this with a supportive statement that redirects them back to the present and their resources: "You are safe right now and we are going to handle this feeling together. What is one small thing we can do right now to help your body feel a little calmer?"

~ Amy Manley, LICSWA

In DBT, there’s a skill called urge surfing. It’s about noticing an impulse—like the urge to yell, self-harm, use a subs...
11/05/2025

In DBT, there’s a skill called urge surfing. It’s about noticing an impulse—like the urge to yell, self-harm, use a substance, escape, or other unwanted behaviors—and learning to “ride the wave” of that feeling instead of being swept away by it.

Just like waves in the ocean, urges rise, crest, and eventually fade. The goal isn’t to fight or suppress them, but to stay aware and grounded as they pass.

Here’s how to practice it:

1. Notice the urge – Become aware of what’s happening in your body and mind.
2. Name the urge – Identify what you’re feeling or wanting to do.
3. Prepare to ride the wave – Take a slow breath and make space for the feeling.
4. Observe the wave – Watch it rise, peak, and fall without reacting.
5. Remind yourself it will pass – You are not the urge; it will fade with time.

With practice, you can stay steady through the surf and respond in ways that align with your values.

Urge surfing teaches us that we can experience discomfort without acting on it. With practice, it builds patience, mindfulness, and self-trust—reminding us that even strong emotions are temporary.

Your mental health MATTERS! Sometimes we spend so much time running from what scares us, it prevents us from turning aro...
10/31/2025

Your mental health MATTERS! Sometimes we spend so much time running from what scares us, it prevents us from turning around and seeing how capable we might be in managing it! We cannot heal and learn from the things we don’t allow ourselves to face. -Makayla Wilson, LICSWA

Many clients experience internal critical voices that influence thoughts, emotions, and behaviors. These “inner critics”...
10/30/2025

Many clients experience internal critical voices that influence thoughts, emotions, and behaviors. These “inner critics” often develop as protective mechanisms but can become barriers to self-acceptance and growth.

Recognizing which inner critic shows up for you — whether it’s the Perfectionist, Taskmaster, or Underminer — is the first step toward developing greater self-awareness and self-compassion.

- Jordan Dvorak LMHC-A

Healing from trauma takes time, patience, and compassion for yourself. Recovery may involve learning new ways to feel sa...
10/28/2025

Healing from trauma takes time, patience, and compassion for yourself. Recovery may involve learning new ways to feel safe and rebuilding trust in yourself and others. It’s not about forgetting what happened. It’s about creating a sense of safety and connection in the present. Progress can be slow and nonlinear, but each step toward awareness, self-care, and stability is meaningful. Healing is possible, and you don’t have to walk the path alone.

- Jenica Jett, LMHCA

Supporting "Autumn Anxiety" which relates to stress and unease with the changing of the season, often involves focusing ...
10/28/2025

Supporting "Autumn Anxiety" which relates to stress and unease with the changing of the season, often involves focusing on self-care and routine.

Simple steps include prioritizing natural light exposeure by taking short walks or using a light therapy lamp which may help to regulate mood and sleep. It is also beneficial to maintain a consistent daily schedule and engage in physical activity to help manage stress. Finally making time for enjoyable activities and practicing self-compassion can help to ground you during seasonal tranistions.

~Amy Manley, LICSWA

Finding ways to take care of yourself doesn’t need to feel scary! Finding small things we can do every day to maintain a...
10/25/2025

Finding ways to take care of yourself doesn’t need to feel scary! Finding small things we can do every day to maintain a healthier relationship with ourselves can positively contribute to our mental and physical well-being✨ -Makayla Wilson, LICSWA

October is ADHD Awareness Month! A time to recognize not just the challenges, but the incredible strengths that come wi...
10/22/2025

October is ADHD Awareness Month! A time to recognize not just the challenges, but the incredible strengths that come with ADHD.
People with ADHD often bring creativity, energy, curiosity, and big-picture thinking to everything they do. They can spot connections others miss, dive deeply into what inspires them, and bring fresh ideas to life with passion and originality.
When supported and understood, those with ADHD thrive, showing us all the power of thinking differently. Let’s celebrate the strengths that make ADHD minds shine.

- Jenica Jett, CMHCA

Address

400 S. Jefferson Suite 200
Spokane, WA
99204

Opening Hours

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.