Verbena Counseling

01/05/2026

Whether you’re a mom, balancing work and other life demands, have anxiety, are under a lot of stress, or maybe all of the above, I bet you’re operating in fight or flight on some level. For many reasons, my nervous system has been on high alert, so here’s a few things I started in 2025 that I plan to carry into 2026…

1. Reminding myself when I grocery shop, I can slow down. I take deep breaths and allow the person in front of me to look for what they need rather than feel irritated and rushed. I have been walking out of the store a much happier person… This is when I don’t have to bring a toddler, but this tip can still be applied: I may have to move quickly but I can take the deep breath! Nothing’s that serious.

2. Listening to calmer music while I work out so that I slow down and my movements and breathing are more intentional. I’m not using music to go harder or faster. Just quietly listing to my body and if it needs more weight or less.

3. Chewing my food longer. I don’t have to fight for my food, and for that I’m so thankful. It’s not a race, so I can sit and eat slowly. My whole body thanks me for this.

4. Not filling every second with productivity, but not scrolling either. It’s amazing what pops in my head when I let myself think freely. I remember the tasks I forgot. I remember that my brain needs a moment to not be stimulated and how good it feels to be quiet up there. I become aware of other cues like hunger, tiredness or the need to connect with a friend.

I hope you all have things that lead to a calmer you. If you have something special or unique that can help others find a calmer nervous system, I’d love to know in the comments!!

12/19/2025

04/05/2025

Enjoy this short and sweet “get to know me” post. I love fun facts about people, so tell me about you! What’s your fun fact?

01/15/2025

A quick update…

Verbena Counseling will be fully remote starting in February!

I will be moving to Austin, TX with my family but will keep my license active to continue serving IL and the wonderful people I get to work with here!

10/20/2024

I’ve been working with my own therapist on what it is that I most want for myself and the hurdles that interfere with those wants (and needs).

The more we explore together, the more hurdles we find… but there’s usually a root, a belief, an adaptive strategy I have placed in my way that has a protective purpose. (This is true for many of us).

As a new mom, it is really hard for me to set aside time for myself. I feel the guilt of stepping away, the fear of missing moments, and alllll the anxious thoughts that ping-pong through my head. But me, the me who is not a mom, wife, daughter, and sister desperately needs quiet, and nature, and alone time to reconnect to myself.

When I make room for all the feelings, understand and become curious about why I use protective strategies to “keep things in order”, become curious about what purpose the guilt and anxiety serve, I also make more room for the me that exists outside of those feelings. And when I finally allow all these experiences to exist, I become more settled within. I get to be me. 🧡🍂🍁

Book shown in the 2nd photo is NeuroAffective Relational Model. I love NARM as a therapeutic approach for myself and for my clients. I love its focus on the relationship, the focus on simply being present with a person’s experience and staying curious. I love that it doesn’t force or push to make connections and most of all, I love that the point is to allow all experiences, and not just celebrate the perceived wins. We all need to know that the adaptive strategies we’ve acquired are not bad. They are purposeful and we need to understand and honor their hard work to keep us safe in different ways.

09/20/2024

What would change if you were less judgmental toward yourself, toward the inner experiences and feelings you have, toward other people and just remain curious?…

Can you pause and sit with that question for a bit?….

What do you notice (if anything) as you ponder that?

07/31/2024

I had a session recently where it was very evident that the individual put👏in 👏the👏work👏!

Sometimes the change has to come from within. It’s not always “every one else” or “everything else” that’s the issue. Just showing up to therapy isn’t going to lead to change. You have to want change, be willing to look inward at your contribution to the struggles you face, learn when to move forward and take action and when to take a step back, pause and reflect.

*please take this post for what it is: a different angle of how therapy works. For some people, this may not apply because we all go to therapy for many reasons. But I do think it applies to many. Coming to therapy has to be more than just complaining about circumstances or other people. That’s what a journal is for. 😉

05/22/2024

Things I like to keep in my office and why:

📸 #1: tissues (enough said), candies for mindfulness, anxiety/panic attacks, and also enjoyment, fidgets because it can help with nervousness and anxiety, and art supplies for mindfulness, polyvagal activities, and another forms of expressing oneself when words fall short.
📸 #2: encouraging artwork and books/resources I share with my clients. Sometimes a book says it best and we’ll discuss it in session or use it as a tool (bibliotherapy).
📸 #3: yoga mats and a bolster for gentle, mindful movement when appropriate. Sometimes I have clients who start to notice a lot of muscle tension OR they are too stuck in their heads. My yoga training allows me to incorporate physical movement that can be helpful for getting in touch with oneself safely and comfortably.

Not pictured: throw pillows, blanket, cappuccino maker, and a fan and heater for those days where the weather is just being extra.

Am I missing something you think I should have in my office? What is something you’d like to have when sitting and chatting with someone for an hour each week?

05/03/2024

Since May is Mental Health Awareness month, I’ve decided to provide a discount on my E-Course! This month is all about breaking the stigma around mental health and providing education and support to better address mental health concerns, and I want to participate by helping people develop an understanding of what a good foundation of mental health (and subsequently physical health) looks like and the steps to get there. For more details and how to sigh up for the Foundations of Wellness course, click the link in my bio!

Use code MENTALHEALTH15 at checkout to receive this discount. Hurry! It’s only good through May 31st!

11/03/2023

Radical acceptance (RA) often gets misconstrued as being okay with something or learning to be happy, when in actuality it’s the opposite.

RA helps us manage distress by allowing us to recognize our pain without it turning into further suffering. But RA is an active choice and it is something we may have to do over and over again.

10/06/2023

* Dealing with feelings can be scary, overwhelming or downright triggering (if there’s trauma involved). Often, avoiding feelings is a way to protect ourselves.
* Sometimes we don’t even know we’re avoiding feelings because disconnection from feelings is a learned response, often from lack of safety expressing them since youth.
* Whatever the reason for avoiding emotions, I encourage you to seek help. Once you can identify, learn to experience and share your emotions, it can be liberating. It can also help bring language to experiences you couldn’t previously put words too.

09/15/2023

It’s been a while since I’ve shared anything on the e-course that launched this summer! If you’ve been curious in the past, here’s a few more reasons why The Foundations of Wellness is absolutely amazing!

🌻Deep dive into:

1️⃣ Getting un-stuck and enjoying life more.
2️⃣Knowing how to better nourish yourself, so your mind and body thank you.
3️⃣Addressing hurdles that get in your way of optimal health.

Why join❓
Because it’s time to prioritize YOUR well-being!

Ready to invest in you? Click the link in my bio for *Foundations of Wellness* to get started!