Kelly F. Dennis, Licensed Professional Counselor

08/13/2026

08/05/2026

Hello Beautiful People! I've noticed that many times, clients will come back after a session or two and say that they felt too much anxiety or were agitated or fidgety and couldn't seem to do their therapy homework. That's one of the reasons I am a meditation teacher and have content on Insight Timer. I have found that clients who develop regular meditation habit are able to engage in CBT and DBT more effectively. This recent meditation takes you through a soothing body scan, identification of emotions and thoughts and encourages a gentle letting go. I hope you'll give it a try!

Stressful or busy days can take their toll on the body and mind. This guided meditation helps you unwind with attention to the breath and body while helping you release emotions and thoughts that can keep the stress going. The gentle suggestions are a relaxing way to unwind at the end of the day.

07/30/2026

Relationships are repairable and that's good news.

Whether it's a partner, a best friend, a sibling, or an adult kid, the relationships that last aren't the ones without conflict. They're the ones where people know how to reconnect.

Join me for Building Stronger Connections, a free 90-minute community workshop packed with research-backed tools for communication, repair, and connection, no matter what kind of relationship that's being worked on.

Childcare will be provided, so pre-registration is required. More details in the attached flyer.

Please consider joining yourself, or pass along to others that you believe might benefit.

07/29/2026

Hello Beautiful People! Mindfulness is paying attention the present moment on purpose without judgment.

Do you find yourself replaying your day at the end and ruminating about mistakes or what went wrong?

Check out my newest free offering on Insight Time to help you unwind and relax after a long day and skip the ruminating!

Stressful or busy days can take their toll on the body and mind. This guided meditation helps you unwind with attention to the breath and body while helping you release emotions and thoughts that can keep the stress going. The gentle suggestions are a relaxing way to unwind at the end of the day.

07/28/2026

Hello Beautiful People!
Have you ever said something in the heat of the moment that you immediately regretted? Most of us have. What happened in that moment is called an amygdala hijack.

The amygdala is the brain's alarm system. When it senses threat, whether physical or emotional, it can take over before the thinking brain has a chance to weigh in. The result is a reaction, not a response.

Here is what helps:

Recognize your early warning signs. For most people, the body signals an emotional surge before the brain fully registers it. A tight chest, a flush of heat, a clenched jaw. Learning your early signals gives you more time to intervene.

Use the STOP technique: Stop. Take a breath. Observe what is happening in your body and mind. Proceed with intention.

Create distance from the trigger. This might mean a brief walk, a change of rooms, or simply saying, "I need a few minutes before I respond."

Come back to the conversation when your nervous system has settled. You will think more clearly and communicate more honestly.

Emotional regulation is not about suppressing your feelings. It is about giving yourself the space to respond from your values, not from your alarm system.

07/21/2026

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This guided meditation offers some care into your difficult days by bringing mindfulness to the breath and body. When the body and mind are settled, we are more open to giving and receiving Loving Kindness. The included phrases help you send care to yourself and others.

07/18/2026

Hello Beautiful People! Let's talk about worry, because most of us do a lot of it without realizing there is a difference between worry and problem-solving.

Worry tends to go in circles. It rehashes the same fears without reaching a resolution. It feels productive, but it really isn't.

On the other hand, problem-solving moves toward action. It asks: what can I actually do about this?

Here is a simple CBT-based exercise called "worry time" that can help:

Schedule a specific 15-minute window each day as your designated worry time. When anxious thoughts arise outside of that window, write them down and tell yourself, "I will think about this at 4pm."

When worry time arrives, sit with your list. For each item, ask: Is this something I can take action on? If yes, identify one small step. If no, practice acknowledging the uncertainty and releasing it.

This sounds simple. It is harder than it looks. But it trains your brain to contain worry rather than letting it spread throughout your day.

You deserve more hours than anxiety is currently claiming.

07/17/2026

Too hazy and wildfire smokey to be outside? Try this meditation to start your day off in a calm centered way!

Good Morning! Or happy any time of the day that you are participating in this guided mindfulness meditation with visualization journey. This soothing meditation will help you to start your day in a centered way. The focus on breath, body, gratitude, with a garden visualization will help you set an i...

07/13/2026

Hello Beautiful Ones! As many of you are aware, in addition to a counselor, I am a meditation teacher with Insight Timer. Insight Timer is a mediation app with both free and paid content. Up until recently, the mediations we offered were audio only. Recently, Insight Timer has begun to allow us to offer video content as well! So, If you're tired of the ads on YouTube, Insight Timer is the way to go! The link is my first video offering. I hope you'll check it out and leave a rating and review.
Namaste 🙏🏻

Discover how mindfulness techniques can reduce the stress overthinking can cause, calm your mind, and improve mental clarity. Engage in a mindfulness meditation practice you can use right away. Learn practical tips to break free from overthinking today.

07/06/2026

Hello! Emotional intelligence refers to the ability to perceive, understand, and manage one’s own emotions and relationships. It involves being aware of emotions in yourself and others and using this awareness to guide thinking and behavior. Emotionally intelligent individuals can motivate themselves, read social cues, and build strong relationships. In this month's free Circles of Strength Mental Wellness Workshop we'll explore strategies for increasing emotional awareness and regulation.
Pre-registration is required. There is Zoom option available, contact me for the link. Check out more details in the flyer.