Hills and Valleys Family Coaching and Counseling, PLLC

Hills and Valleys Family Coaching and Counseling, PLLC Providing space to explore whatever landscape your family may find themselves navigating.

Mental health counseling & coaching for individuals, couples, and families. Licensed Marriage and Family Therapist

ADHD—Certified Clinical Services Provider

This made me laugh! As an over-thinker myself, I do find music to be a helpful addition to working through the tough spo...
06/03/2026

This made me laugh! As an over-thinker myself, I do find music to be a helpful addition to working through the tough spot. Journaling it out is also helpful. Talking to a friend can also be beneficial. Going for a walk can bring some clarity. Talking to a therapist can also provide deeper insight to find resolution. If you struggle with this, just reach out. ♥️ I have some availability.



https://www.hillsandvalleysfcc.com

If you’ve ever been prompted (multiple times as in my case) to do something out of your comfort zone, like— start a busi...
05/29/2026

If you’ve ever been prompted (multiple times as in my case) to do something out of your comfort zone, like— start a business, haha— give it some attention friend. There might be a reason that it continues to cross your path. Many times we skip over the prompting out of fear and we just might miss the exact next steps towards our most authentic existence. Starting Hills and Valleys was scary and thrilling and eye opening and faith building (and still fits all of those categories 3 years later!) 🙂 It has been a joy to work with individuals, teens & kids, families, couples, businesses, and churches as Hills and Valleys has grown! I love the work I do. If you or someone you know needs help with their mental health, their relationships, their brain and body connections, or finding their most authentic self, just reach out. ♥️ I have some availability.



https://www.hillsandvalleysfcc.com

Waiting is so hard. Whether it’s waiting on someone to turn at a light or waiting on a relationship to heal, many types ...
05/26/2026

Waiting is so hard. Whether it’s waiting on someone to turn at a light or waiting on a relationship to heal, many types of waiting can feel overwhelming. There is something that happens to us in the waiting.. we are being refined. Our bodies constantly circulate through levels of stress to find calm; teaching us that this moment is purposeful. There is still growing and changing happening, even if it’s slower than we would like. Learning to regulate the need for control and predictability while waiting on a particular outcome is essential to health and life. It’s something we are all working on. And if you need help with this, just reach out. ♥️ I have some availability.



https://www.hillsandvalleysfcc.com

May is Mental Health Awareness Month 🙂 can you imagine what it would be like if everyone took their mental health seriou...
05/19/2026

May is Mental Health Awareness Month 🙂 can you imagine what it would be like if everyone took their mental health seriously? There would be less anxiety, less depression, less interpersonal struggles, higher self esteem, higher positive regard, healthier interactions, more joy, infinite possibilities, correct core beliefs, and more forgiveness and freedom just to name a few. You don’t have to “wait for a problem”— having an established relationship with a therapist whom you can return to when “problems” or “wonders” arise is just as important as having an established medical doctor. If you’d like to have an established therapist on hand, just reach out. ♥️ I have availability.



https://www.hillsandvalleysfcc.com

We all walk around with core beliefs stuck to us like the sand spur on our foot at the beach. Most were hand delivered t...
05/11/2026

We all walk around with core beliefs stuck to us like the sand spur on our foot at the beach. Most were hand delivered to us at a young age or during a pivotal moment in time. We believed hook, line, and sinker a word or action that was never ours to hold. You were born believing you were the greatest thing this world had ever seen. And you were, and you ARE! You are worth the undoing of the core beliefs stuck to you. It may take some time, and like a sand spur removal, it may be painful; but you are worth it. And if you need help with this, just reach out. ♥️ I have some availability.



https://www.hillsandvalleysfcc.com

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Read that last sentence again 🙂 You don’t have to perform and achieve all day long to shine like you were meant to. I th...
05/05/2026

Read that last sentence again 🙂 You don’t have to perform and achieve all day long to shine like you were meant to. I think too many times we find ourselves climbing this imaginary ladder to this mentally well rehearsed victory, and for what? What if the slow grow was the answer? What if growing deep instead of wide was the place true treasure is found? What if shining like you were meant to, really was an enjoyable process? This requires finding the most authentic version of yourself. And friend, that is my joy as a therapist— to help you find you. The one the world tried to peg hole into its idea of success for you. If you need help rediscovering your authentic self, just reach out. ♥️ I had some availability.

https://www.hillsandvalleysfcc.com


Just a friendly reminder for us all. We aren’t broken. We are just humans making human choices in human bodies with huma...
04/30/2026

Just a friendly reminder for us all. We aren’t broken. We are just humans making human choices in human bodies with human brains and human hearts with human needs. You’re gonna be okay. And if you’re struggling with feelings of brokenness, just reach out. ♥️ I have some availability.



https://www.hillsandvalleysfcc.com

We are our worst critics. And we self-sabotage far too often. The way you think about and speak to yourself matters JUST...
04/29/2026

We are our worst critics. And we self-sabotage far too often. The way you think about and speak to yourself matters JUST AS MUCH as how you think about and speak to others. In therapy we often use the “would you say this to your child” or “would you let your child say this about themselves” technique as a way to highlight the fact that most of the time, we would show much more compassion if it were indeed a child were criticizing themselves. We would actually correct their faulty thinking. Why is it any different for us as adults? Don’t we have that inner child still seeking acceptance, approval, care, attention, and love? Be kind to yourself today. Be kind to the kid inside you today. You are worthy of kindness. And if you need help with this, just reach out. ♥️ I have some availability.

https://www.hillsandvalleysfcc.com



And you just thought you were “happy” or “mad” or “sad” ♥️ Humans are complex creatures. Look at ALL the different emoti...
04/28/2026

And you just thought you were “happy” or “mad” or “sad” ♥️ Humans are complex creatures. Look at ALL the different emotions we can feel. I remain curious as to why we often use the same ole words when someone asks how we are— “I’m good” or “I’m okay” (I do the same thing)— those are not listed anywhere on this feeling wheel. What would happen if we actually shared a real feeling response when someone asks how we are? First we’d have to KNOW how we are which takes self-reflection, yikes! So many of us stuff our feelings until they are snuffed out. We don’t have to do that. There are people who actually want to hear the real answer. If you feel like some feeling investigation might be a worthy cause for you, just reach out. ♥️ I have some availability.



https://www.hillsandvalleysfcc.com

Healing isn’t linear. And it isn’t fast. The nervous system is an intricate part of you. It’s one of the very first part...
04/27/2026

Healing isn’t linear. And it isn’t fast. The nervous system is an intricate part of you. It’s one of the very first parts to develop. When it is stressed and disrupted big enough or often enough, the body and brain have a hard time moving beyond the moment. Allow yourself time and space and grace to heal— until you can finally believe it’s over now. And if you need help with this, just reach out. ♥️ I have availability.



https://www.hillsandvalleysfcc.com

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Charlotte, NC

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