Coast Counseling LLC

Coast Counseling LLC Choosing to engage in therapy is a journey to wellness that takes courage. I am honored to be walking with this path with you. Hours are by appointment.

Please reach out with any questions. Email or through my website is the best way to contact me. Nicole Tilton is a LPC in the State of NJ who has been working in the field for over 10 years. She has in BA Psychology from The Richard Stockton College of New Jersey and a MS in Mental Health Counseling with a certificate in Couples & Family Counseling from Monmouth University. She also is a National Certified Counselor, an Approved Clinical Supervisor, and a Certified Clinical Trauma Professional. Nicole specializes in working with individuals who have been affected by trauma as well as grief and loss. She also works with primary mental health diagnoses including Depression, Anxiety, and Bipolar Disorder from ages 10 and up. To receive the credential of Certified Clinical Trauma Professional, Nicole has completed and continues to receive education that consisted of the classifications of trauma and trauma-related disorders, assessment of psychological trauma including PTSD and complex trauma, evidenced based trauma approaches, and primary treatment issues in trauma therapy.

01/30/2026

Problem-solving isn’t about having all the answers 🧩

It’s about slowing down, breaking the problem into smaller pieces, and choosing the next right step—not the perfect one.

In therapy, we focus on:
✨ What you can control
✨ What you can let go of
✨ Skills to move forward even when things feel overwhelming

You don’t have to solve everything at once. Progress happens one step at a time 👣

01/30/2026

🧠📦 Let’s talk about compartmentalization.

Compartmentalization can be a helpful short-term coping skill—putting something in a “mental box” so you can get through the day, focus on work, or care for others. 💼🗂️

But when those boxes stay sealed forever, the stress doesn’t disappear… it stacks up. 📦📦📦
Healing often means choosing a safe time and space to gently open those boxes, process what’s inside, and integrate your experiences instead of carrying them alone. 🤍

You don’t have to unpack everything at once—and you don’t have to do it by yourself.

✨ Therapy can help you decide when compartmentalization is helpful and when it’s time to let yourself feel.

01/29/2026

Avoiding triggers can feel like protection—but over time, it can shrink your world. 🧠💭

Triggers aren’t a sign of weakness; they’re signals. When we gently face them (with the right support and coping tools), we build resilience, confidence, and freedom. 💪🌱

Healing isn’t about never being triggered—it’s about learning that you can handle what comes up.

✨ You are stronger than the trigger. ✨

01/28/2026

Acceptance doesn’t mean you approve of what happened.
It doesn’t mean something was okay.

✨ Acceptance means acknowledging reality without letting it control you.
It’s choosing where your energy goes.
It’s deciding that a difficult situation doesn’t get to define your peace, your choices, or your future.

You can accept what is and still want better.
You can accept what you can’t change and change how you respond. 💛

01/27/2026

Goals rarely fail because of a lack of motivation—they stall because of barriers 🧠🧱

Mental health, stress, burnout, fear, time, and life circumstances can all get in the way. Instead of self-criticism, try curiosity: What’s making this hard right now? Small adjustments, support, and self-compassion can turn obstacles into information—not proof you’re failing 🌱

✨ Progress doesn’t have to be perfect to be real.

01/25/2026

Being stuck at home can feel cozy one minute and overwhelming the next 😵‍💫🏠❄️

When your world feels smaller, your coping skills become even more important.

Here are a few gentle ways to support your mental health when you’re homebound:
✨ Create a simple routine (nothing fancy—just grounding)
✨ Move your body in small ways: stretching, dancing, or pacing
✨ Limit doom-scrolling and take intentional media breaks 📵
✨ Practice grounding: deep breaths, temperature changes, or naming 5 things you can see
✨ Stay connected—text, call, or video chat with someone safe 💬
✨ Be kind to yourself. Productivity is not the goal—regulation is 💙

You don’t have to “make the most of it.” You just have to get through it—and that’s enough.

01/24/2026

❄️ Preparing for triggers is a lot like preparing for a snowstorm.

Here in New Jersey, we are not waiting until the snow is already falling to act. We’ve been checking the forecast, stocking up, making plans, and giving ourselves extra time and grace.

Mental health triggers work the same way.
You may not be able to stop the storm, but you can prepare for it:
• Knowing your triggers 🧠
• Planning coping tools ahead of time 🛠️
• Setting boundaries 🚧
• Reaching out for support before things feel overwhelming 🤍

Preparation doesn’t mean fear—it means self-care and resilience. Stay warm, stay safe, and be gentle with yourself.

01/23/2026

You can feel and think at the same time 💛🧠

Emotions are real, valid signals—not problems to eliminate. At the same time, feelings don’t have to be in charge of our choices. True emotional wellness is learning how to honor what you feel while also using rational thinking to guide your actions.

You’re allowed to pause, name the emotion, and then respond thoughtfully instead of reacting impulsively. That balance is a skill—and it can be practiced.

Feeling deeply doesn’t mean losing control. It means building awareness, regulation, and compassion for yourself 🌊⚓

✨ You made it through. ✨The 10 darkest weeks of the year can weigh heavily on our mood, energy, and motivation. Shorter ...
01/22/2026

✨ You made it through. ✨

The 10 darkest weeks of the year can weigh heavily on our mood, energy, and motivation. Shorter days, colder weather, and holiday stress can quietly take a toll on mental health.

If this season felt hard, that doesn’t mean you failed—it means you’re human. And if you’re still struggling, you don’t have to carry it alone. Brighter days are ahead, and support can help you get there. 🌱☀️

01/21/2026

Love bombing can feel like intense connection—but it’s often about control, not care. 🚩💔
In healthy relationships, love grows steadily, not all at once.

✨ Love bombing may look like:
💬 Constant texts and calls early on
🎁 Over-the-top gifts or grand gestures too soon
⏱️ Pressure to commit quickly
😔 Guilt or withdrawal when you ask for space

You deserve consistency, respect, and emotional safety—not intensity that leaves you confused or overwhelmed. 💛 Therapy can help you recognize patterns, rebuild trust in yourself, and set healthy boundaries.

01/19/2026

Low self-esteem can quietly shape how we see ourselves, our relationships, and what we believe we deserve. 💭

The good news? Self-esteem isn’t fixed — it’s something you can build, gently and intentionally. 🌱

✨ Ways to increase self-esteem:
• Notice and challenge negative self-talk
• Practice self-compassion instead of self-criticism
• Set small, achievable goals and celebrate progress
• Create boundaries that protect your energy
• Surround yourself with supportive, affirming people
• Focus on strengths, not just perceived flaws

You don’t have to feel confident all the time to be worthy. You are enough, even on the days it doesn’t feel that way. 🤍

01/18/2026

Burnout doesn’t usually happen all at once—it builds quietly over time. 🌊🧠

Noticing the early warning signs can help you pause, reset, and protect your mental health.

⚠️ Common signs of burnout include:
• Constant exhaustion, even after rest 😴
• Feeling irritable, numb, or emotionally drained
• Loss of motivation or joy in things you once enjoyed
• Difficulty concentrating or feeling “foggy”
• Increased cynicism or feeling detached from work or relationships
• Physical symptoms like headaches, tension, or stomach issues

Burnout isn’t a personal failure—it’s a sign that something needs care and attention. Therapy can help you slow down, set boundaries, and reconnect with yourself before burnout takes over. 💙

You don’t have to wait until you’re completely depleted to ask for support.

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3121 Atlantic Avenue, Allenwood
Wall, NJ
08720

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