Calm and Focused Therapy

Calm and Focused Therapy Our mission's to guide individuals in finding peace of mind through discovering their own calm and ability to focus.

We provide compassionate, personalized mental health care that empowers our clients to recognize their inner strength and restore balance.

🧠 Let’s talk about TIPP. Because your nervous system deserves a toolkit. 💙When emotions hit HARD — we’re talking overwhe...
06/05/2026

🧠 Let’s talk about TIPP. Because your nervous system deserves a toolkit. 💙

When emotions hit HARD — we’re talking overwhelmed, flooded, spiraling — your brain doesn’t need a pep talk.

It needs biology. 🌿

TIPP is a set of DBT (Dialectical Behavior Therapy) skills designed to bring your nervous system down fast — using your body, not just your mind. And it works because it’s evidence-based, not just inspirational. 💛

🌡️ T — Temperature
Feeling dysregulated? Change your body temperature. Cold water on your face or wrists. Ice in your hands. A cold shower. Your body’s dive reflex kicks in and slows everything down — heart rate, breath, panic. Fast. It sounds simple because it is.

💨 I — Intense Exercise
Burn off the emotional energy that has nowhere to go. A fast walk. Jumping jacks. A sprint around the block. Moving your body hard for even 10 minutes can metabolize stress hormones and shift your emotional state.

🌬️ P — Paced Breathing
Slow your exhale down. Longer out than in. Try breathing in for 4 counts — out for 6 to 8. This directly activates your parasympathetic nervous system. Your body cannot stay in crisis mode when you breathe this way. It is not a suggestion. It’s physiology.

💪 P — Progressive Muscle Relaxation
Tense each muscle group tightly for a few seconds — then release. Work from your toes to your face. The contrast between tension and release signals safety to your nervous system and melts the stress your body has been holding.

These skills won’t fix the hard thing.
But they will bring you back to a place where you can face it. 💙

Save this for the hard moments.
Share it with someone who needs it today.

Tag a friend, a colleague, a human you love who could use a toolkit like this. 🫶

And if you’re ready to go deeper than skills — that’s what therapy is for. We are here.

📍 Garner & Clayton, NC
🔗 calmandfocusedtherapy.com

Support the Cart!Our (Resourced & Fed) Cart is stocked with free snacks, small meals, hygiene items, and hyper-local...
06/03/2026

Support the Cart!

Our (Resourced & Fed) Cart is stocked with free snacks, small meals, hygiene items, and hyper-local resources—all available to anyone who needs them, no questions asked.

If you’d like to support this community care effort, we welcome:
🍎 Fresh fruit
🥫 Non-perishables
🧼 Small essentials
💛 Monetary contributions via Venmo or Zelle

Give in the way that feels right for you:
www.calmandfocusedtherapy.com/donate

Community care is collective care.
Thank you for helping us nourish our neighbors.

💬 Real Talk: Therapy Isn't Just for Crisis.A lot of people wait until they're completely overwhelmed before reaching out...
06/03/2026

💬 Real Talk: Therapy Isn't Just for Crisis.

A lot of people wait until they're completely overwhelmed before reaching out for help. But here's the truth—you don't have to hit a breaking point to benefit from therapy.
Therapy is for:

✅ Processing everyday stress before it builds up
✅ Strengthening relationships before they hit a wall
✅ Building self-confidence and clarity
✅ Developing tools to navigate life's transitions
✅ Simply having a dedicated space that's just for you

💙 Think of it like going to the gym—you don't wait until you're sick to take care of your body. Your mental health deserves the same proactive care.
We're here when you're ready—crisis or not.

📞 919-283-3302 | calmandfocusedtherapy.com

Good morning, clinicians! ☀️It's happening TODAY. Are you in?Virtual Care, Real Responsibility: Ethics in Telehealth Pra...
05/29/2026

Good morning, clinicians! ☀️

It's happening TODAY. Are you in?

Virtual Care, Real Responsibility: Ethics in Telehealth Practice
starts in just a few hours — and there is still time to register and join us live. 💻

Here's what you'll walk away with:
✅ A clear framework for ethical telehealth practice
✅ Strategies for confidentiality, consent & boundaries online
✅ Tools for navigating interstate licensing & evolving trends
✅ Real-world case discussion you can apply immediately
✅ 2 Ethics CEU Hours — delivered right to your inbox within 24-48 hours 🎓

This is the training your virtual practice has been waiting for. 💙

🎤 Ashley Esry, LICSW, LCSW, LCAS
📅 TODAY | Friday, May 29th
🕙 10:00 AM – 12:00 PM EST
💻 Virtual | NBCC Approved | Nationwide
💵 $45

🔗 Register now — there is still time!
calmandfocusedtherapy.com/onlinecourses

See you at 10. ☕💙

📣 Clinicians — this is your last chance reminder!Virtual Care, Real Responsibility: Ethics in Telehealth Practice is hap...
05/29/2026

📣 Clinicians — this is your last chance reminder!

Virtual Care, Real Responsibility: Ethics in Telehealth Practice is happening TOMORROW at 10AM and spots are still open. 👀

You are providing telehealth. You need these hours. And honestly? You need THIS conversation.

Confidentiality across digital platforms. Informed consent for virtual care. Boundaries, dual relationships, interstate licensing. AI in mental health. These are not hypotheticals anymore — they are your Monday morning.

Let's make sure you're covered. Ethically. Legally. Confidently. 💙
🎤 Ashley Esry, LICSW, LCSW, LCAS
📅 Tomorrow | Friday, May 29th
🕙 10:00 AM – 12:00 PM EST
💻 Virtual | Open Nationwide
🎓 2 Ethics CEU Hours | ACEP #7925 | NBCC Approved
💵 $45

🔗 Register tonight: calmandfocusedtherapy.com/onlinecourses

Don't let tomorrow morning be the moment you wish you had signed up. 😅

🌸 You Deserve to Feel Like Yourself Again.Life gets loud. Responsibilities pile up. Emotions feel heavy. Somewhere in th...
05/28/2026

🌸 You Deserve to Feel Like Yourself Again.

Life gets loud. Responsibilities pile up. Emotions feel heavy. Somewhere in the noise, we lose ourselves a little.

This is part of being human and is not a character flaw.

At Calm and Focused Therapy, we help you cut through the chaos and reconnect with who you are—grounded, intentional, and at peace. Our compassionate team is here to walk that journey with you, at your pace, on your terms.

You deserve clarity.
You deserve calm.
You deserve focus.
✨ Let's get you there.

📞 919-283-3302 | calmandfocusedtherapy.com
📍 Garner & Clayton, NC

Memorial Day. A day of remembrance. A day that, for many, is anything but a holiday. 💙While the rest of the world fires ...
05/25/2026

Memorial Day. A day of remembrance. A day that, for many, is anything but a holiday. 💙

While the rest of the world fires up the grill and kicks off summer — some of us are quietly carrying something heavier.

A name. A face. A laugh you'd give anything to hear one more time.

Grief doesn't follow the calendar. It doesn't take long weekends. And it doesn't care that everyone around you seems to be celebrating. 🌿

If today feels hard — you are not doing it wrong.
If you smiled today AND cried today — that's not contradiction. That's being human.
If you're showing up to a barbecue with a hole in your chest that nobody can see — we see you. 💛

Grief is not a problem to be solved and it deserves to be held. Gently. Without a timeline. Without anyone telling you to "move on" or "be grateful" or "focus on the good."
You are allowed to honor what you've lost today.
You are allowed to say their name.
You are allowed to feel ALL of it. 🫶

To every family who has lost someone in service to this country — we honor your sacrifice, your love, and your grief. Today and always.

And to everyone carrying loss of any kind today — we are here. Grief support is real work. You don't have to carry it alone.

💙 Find your peace of mind.
📍 Garner & Clayton, NC
🔗 calmandfocusedtherapy.com

We're Growing Where We've Been Planted. And So Can You!Our team at Calm and Focused Therapy is proud to be part of this ...
05/25/2026

We're Growing Where We've Been Planted. And So Can You!

Our team at Calm and Focused Therapy is proud to be part of this community, showing up for neighbors, families, couples, and individuals who are ready to do the work and find their peace.

From the moment you walk through our doors—whether it's to our Garner location or our Clayton suite—clients say it feels less like a clinic and more like a mental health spa.
(Yes, we've heard that, and we love it! Check out our reviews online to hear more of what they have to say!)

We believe great therapy should feel safe, warm, and deeply personal. That's the difference.

💙 If you're local to the Triangle and looking for a therapist who gets it—we'd love to meet you.

OUR LOCATIONS:
📍 915 Vandora Springs Rd., Garner, NC
📍 34 Oleander Dr., Suite 104, Clayton, NC
📞 919-283-3302 | calmandfocusedtherapy.com

Hey! A gentle heads up — summer is almost here. ☀️For a lot of us, that comes with its own kind of overwhelm. Busier sch...
05/24/2026

Hey!

A gentle heads up — summer is almost here. ☀️

For a lot of us, that comes with its own kind of overwhelm.

Busier schedules. Kids home. Social pressure.
That feeling that you SHOULD be thriving in the sunshine by some body of water somewhere, when ACTUALLY you feel like you're BARELY surviving.

You are allowed to go slowly then too. 🌿

Small, consistent regulation practices don't take a summer vacation — and neither do we (okay, yes we do cause work/life balance is ALSO very important...but you get what we mean).

Whether the season feels light and free or heavier than expected, we're here.

And if you need more than a grounding skill — that's what therapy is for. 💙

💙 Today was everything. And we are still feeling it.We had the honor of joining Visible People, Inc. at The Horizon: A C...
05/23/2026

💙 Today was everything. And we are still feeling it.

We had the honor of joining Visible People, Inc. at The Horizon: A Community Experience for Healing, Joy, and Collective Wellness — held at the beautiful Harvey Hill in Dorothea Dix Park in Raleigh. 🌅

Intentionally hosted on grounds deeply tied to North Carolina's mental health history, in honor of Mental Health Awareness Month and the legacy of Dorothea Dix herself — this event was a reminder of how far we've come. And how far we still have to go. 🌿

Being honored to have a table in that space? We don't take that lightly.

This is exactly why we show up — not just in the therapy room, but out here. In the community. Alongside organizations who believe just as deeply that healing happens in connection. 💛
The stigma around mental health has taken up too much space for too long. Today felt like a collective exhale.

To Visible People, Inc. — thank you for the vision and the reminder that joy IS part of wellness. We are proud to stand beside you in this work. 🙏

To everyone who stopped by our table — it was a gift to meet you. 💙

We are here. Always.
📍 Garner & Clayton, NC
🔗 calmandfocusedtherapy.com
⭐ tinyurl.com/CalmA

Address

915 Vandora Springs Road
Garner, NC
27529

Telephone

+19192833302

Website

Alerts

Be the first to know and let us send you an email when Calm and Focused Therapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Calm and Focused Therapy:

Shortcuts

Share

Category