Tosa Psych

04/04/2026

03/27/2026

My approach is relational and attuned. I’m not just listening to what you say, but paying attention to how your mind, body, and nervous system are responding in real time. From there, we begin to gently untangle what’s been holding you in place and create space for something different.

You can expect therapy that goes beyond surface-level coping. Work that is thoughtful, collaborative, and grounded in helping you feel both understood and supported as you move toward something more integrated and sustainable.

You can connect with me via email at drjamie@tosapsych.com

03/26/2026

❤️‍🩹📚🖊️Dr. Gabrielle specializes in:

* PTSD & c-PTSD
* Borderline Personality Disorder
* Dissociative Disorders
* Anxiety-Related Concerns 
* Panic Attacks 
* Social Anxiety
* Intrusive Thoughts
* Perfectionism & High Self Criticism 
* Emotion Regulation Challenges

You can reach out to learn more:
drgabrielle@tosapsych.com

03/26/2026

A person with intact executive functioning can:

* Hold the goal in mind
* Initiate the task
* Organize steps
* Sustain effort
* Shift if needed
* Complete the task
*
Someone with executive dysfunction may have all of those abilities in theory, but in practice:

* The task doesn’t “activate”
* The steps don’t organize
* The starting point feels unclear or overwhelming
* The brain does not mobilize toward action
*
So the issue isn’t: “I don’t know how to do this”

It’s: “I cannot get my brain to engage with this right now”

Follow along for more information about how to kick start the brain in these moments so you can approach tasks differently :)
psych

Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of ADHD. Biological Psychiatry, 57(11), 1336–1346.

03/05/2026

Many people learned early on that the way to improve was to be harder on themselves.

Be tougher.

Try harder.

Don’t make mistakes.

Over time that can turn into a really critical inner voice that shows up whenever something goes wrong.

But research on self-compassion shows something interesting. People who are kinder toward themselves are often more resilient, more motivated, and better able to learn from mistakes.

Shame rarely helps us grow. Understanding usually does.

If any of these resonate with you, it doesn’t mean something is wrong with you. It may just mean self-criticism was modeled more than self-compassion.

And those patterns can be unlearned.

Follow .psych for more

03/02/2026

“Should” often sounds responsible. It sounds like accountability. But more often than not, it’s shame dressed up as self-improvement.

When we tell ourselves we should be different by now, should be over it, should be stronger, what we’re usually doing is responding to something painful with criticism instead of curiosity.

Self-compassion isn’t about lowering the bar or excusing behavior. It’s about removing the unnecessary punishment. It’s about recognizing that growth happens in context — in nervous systems, in attachment histories, in stress, in real life.

Notice the next time “should” shows up in your internal dialogue. Ask yourself what’s underneath it. There’s usually fear there. Or grief. Or exhaustion. Or a part of you that learned being hard on yourself was the only way to stay safe.

You don’t need more pressure. You probably need more understanding.

Follow along! .psych

03/01/2026

Behind every therapy session is a team that cares deeply about the work and about each other.

Tosa Psychological Services is more than an office. It’s collaboration and consultation. Continuing education. Networking with other therapists. Supporting one another outside of session so we can show up fully inside of session.

We believe good clinical work does not happen in isolation. It happens in community. It happens through ongoing learning. It happens when clinicians have space to connect, reflect, and grow together.

Grateful for our team.
Grateful for the broader therapist community.
Grateful to do this work alongside people who care.

Follow along! .psych

02/26/2026

Attachment needs are not weakness… they are biological! 🐒

🙈From the moment we are born, our nervous systems are wired to seek proximity, safety, and co-regulation. Infants cannot regulate heart rate, stress hormones, or emotional states on their own. They rely on caregivers to help organize their physiology. Over
time, repeated experiences of responsiveness shape what we call “attachment style.”

🙉Attachment is not about being clingy or independent. It is about how your nervous system learned to respond to connection and threat.

🙊When attachment feels threatened, your body reacts before your logic does. Heart rate increases. Cortisol rises. The brain’s alarm system activates. This is not immaturity. It is a survival system that evolved to protect social bonds, because throughout human history, isolation meant danger.

🐵Secure attachment does not mean you do not have needs. It means you can express them without fear that connection will disappear. Anxious and avoidant patterns are not personality flaws. They are adaptations to early relational environments.

We are biologically wired for connection.🐒

The goal of therapy is not to eliminate attachment needs but rather to help your nervous system experience connection as safe. 🩷


—
References:
Bowlby, J. (1969/1982). Attachment and Loss: Vol. 1. Attachment. Basic Books.
Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of Attachment. Erlbaum.
Schore, A. N. (2001). Effects of early relational trauma on right brain development. Infant Mental Health Journal, 22(1-2), 201–269.
Coan, J. A., Schaefer, H. S., & Davidson, R. J. (2006). Lending a hand: Social regulation of the neural response to threat. Psychological Science, 17(12), 1032–1039.
Porges, S. W. (2011). The Polyvagal Theory. Norton.

02/25/2026

Sometimes therapy isn’t the first step.
Sometimes clarity is.

At Tosa Psychological Services, we offer comprehensive psychological assessments for children, teens, and adults who are looking for answers.

Is it ADHD?
Autism?
A learning difference?
Anxiety?
Executive functioning challenges?
Or something that hasn’t been named yet?

We take a deep dive into cognitive strengths, emotional patterns, attention, memory, processing speed, personality style, and more. You’ll receive a detailed report outlining strengths, areas of growth, and personalized recommendations — not just for school or work accommodations, but for real life.

Most of our clients say the same thing at feedback:

“I finally understand myself.”

Clarity reduces shame.
Insight builds self-compassion❤️
And information empowers next steps.

If you or your child are wondering “what’s going on?” — this might be the place to start.

Link in bio to learn more or inquire about scheduling👍🏼🛋️📧

02/22/2026

💭Intrusive thoughts are not intuition.
They’re not premonitions.
And they’re not secret reflections of who you are.

They’re just thoughts.

OCD often latches onto uncertainty.
“Did I lock the door?” 💭🤔
“Did I hit someone with my car?”
“Did I say something inappropriate?”
“What if I hurt someone?”

The thought shows up → anxiety spikes → you check, replay, ask for reassurance, google, confess, or avoid.

And for a moment… relief.

But that relief teaches your brain the thought was important. So it comes back louder next time.

That’s the OCD loop.

The problem isn’t the thought.
It’s the meaning we assign to it and the compulsions we use to feel certain.

Treatment (like ERP) helps you learn to tolerate uncertainty without performing the ritual.
You stop trying to get rid of the thought.
You change your relationship to it.

Everyone has intrusive thoughts.
OCD is when your brain refuses to let them pass.

If this sounds familiar, you’re not broken. Your brain just learned a very sticky fear cycle — and it can unlearn it.

Follow .psych for more mental health education 🛋️✉️📚