Jen Racicot Mental Health Wellness PLLC

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Welcome!

👋 I'm Jen Racicot, a nationally certified counselor dedicated to helping people build fulfilling, authentic lives through comprehensive mental health services.

09/08/2026

As an Artist and Counselor - I love combining a therapeutic process that is creative and meaningful 💗

✨ YOU CANNOT MESS THIS UP ✨
Repeat that to yourself before you even start.

Today’s creative act: making a meaningful deck of cards — just for you.

This isn’t about making something “good.” It’s not going in a gallery. It’s not for likes…

This is about play.
About process.
About sitting down with your hands, some paper, and letting whatever wants to come out, come out.

Here’s the invitation:

🎴 Choose a theme that means something to you right now — comfort words, reminders, feelings you want more of, memories, affirmations, colors that calm you, anything. Let it be personal, not pretty.

🎴 Flip through magazines and pull whatever catches you. Don’t overthink it. If a word or image stops you for a second, that’s enough of a reason to cut it out.

🎴 Layer, glue, arrange. There’s no wrong way to place a scrap of paper. Perfectionism isn’t invited to this party.

🎴 Let each card become its own little world — a word that grounds you, an image that feels like home, a color that matches your mood today.

By the end, you won’t just have a deck of cards.
You’ll have a handful of small mirrors — pieces of paper that reflect something true about where you are, right now.

Creativity isn’t a performance.
It’s a conversation with yourself.
Get creative!💛

🧵 Materials:
• Magazines
• Card stock, old card decks
• Glue
• Scissors
• Mod Podge

08/24/2026

The most powerful moment you’ll ever have access to is this one. 🌿

Your emotional state isn’t just internal. It’s a signal you send out to the world around you.

This isn’t just philosophy. It’s psychology.

Our brains are constantly running an unconscious search engine — scanning the environment for evidence that matches what we already feel inside. This is called confirmation bias, and it operates beneath your awareness every single moment.

When you carry calm, the world around you begins to feel calmer. Not because it changed — but because you did. And people feel that. They soften around you. They slow down. Your nervous system becomes a quiet invitation for others to regulate too.

When you carry anger, your brain finds it everywhere. The driver who cut you off. The sharp tone in someone’s voice. The frustration in a stranger’s face. You unconsciously attract and notice what matches your emotions.

When you carry gratitude, something shifts. You begin to notice the person who held the door. The unexpected kindness. The beauty that was always there but invisible to an overwhelmed mind. You line up with appreciation — in others, in moments, in yourself.

Your brain is noticing the little things and looks for more!

🧠 This is your perspective shaping your reality — not the other way around.

The universe doesn’t respond to what you want.
It responds to what you are feeling right now.

So ask yourself in this moment:

What FEELING do you want to feel?
Practice that emotion.✨✨✨✨✨





08/13/2026

Your heart already knows. 🤍

Not in an “ignore-all-logic” kind of way — but in the way your body tenses before your mind names why.

The way your chest loosens around certain people and tightens around others. The way you feel lighter just imagining one choice, and heavier imagining the other.

That’s not random.
That’s your intuition.
Your heart is coherent with your body and your mind.

In therapy, we call it interoception — your ability to sense what’s happening inside you. And for a lot of us, especially if we grew up learning to override our instincts to keep the peace, that inner signal gets quiet. Not gone. Just quiet.

Following your heart isn’t about abandoning wisdom. It’s about including a source of wisdom you were taught to distrust.

So today: pause.
Ask the question. Notice what happens in your body before your mind rushes in with reasons.

That flicker — that’s you, talking to you.

Listen.





Some people inspire us not only by what they create, but by how they care for others.We recently ran into the incredible...
08/05/2026

Some people inspire us not only by what they create, but by how they care for others.

We recently ran into the incredible Jennifer Racicot at Salmon Lake in the heart of the Bob Marshall Wilderness and had to stop for a photo. Encounters like this are one of the many reasons we love being part of Montana’s outdoor community.

Jenn is a gifted artist whose work is deeply rooted in the landscapes, wildlife and wild spirit of Montana. Her creative voice reflects a lifelong connection to the outdoors and reminds us to slow down, look closer and appreciate the places that shape us.

She’s also dedicated her career to helping people heal. As a Licensed Clinical Professional Counselor, Jenn supports individuals through trauma, anxiety and life transitions, blending evidence-based therapy with mindfulness, creativity and compassion. Before becoming a counselor, she spent 15 years as an art educator, and today she continues to bring the power of creativity into her work helping others grow and thrive.

Whether she’s creating in her studio, guiding someone toward healing, or finding peace in the backcountry, Jenn embodies something we deeply admire… that wilderness, art and human connection all have the power to transform us.

We’re grateful to share Montana’s wild places with inspiring people like Jenn. Thanks for everything you do, both on and off the trail. ❤️ Jen Racicot Jen Racicot MA, LCPC, NCC | Nationally Certified Counselor

07/31/2026

🌬️ THE POWER OF BOX BREATHING 🌬️
As a counselor, one of the simplest tools I teach clients is also one of the most powerful: box breathing.

Here’s how it works 👇
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts

Repeat.
Why does something so simple matter so much?

🧠 It calms your nervous system
When we’re anxious, our body shifts into fight-or-flight mode. Box breathing activates the parasympathetic nervous system — the “rest and digest” state — signaling to your brain that you’re safe.

💭 It interrupts spiraling thoughts
Counting your breath gives your mind something concrete to focus on, gently pulling you out of rumination or racing thoughts.

❤️ It lowers cortisol and heart rate
Slow, controlled breathing has been shown to reduce stress hormones and bring your heart rate back to baseline.

🎯 It builds a sense of control
In moments of overwhelm, anxiety, or panic, box breathing reminds you that you have a tool — always available, always free — to bring yourself back to center.

I often recommend this before a hard conversation, during a panic moment, or even as a nightly wind-down ritual.

Try it right now: inhale… hold… exhale… hold. Notice how you feel.

You don’t need anything fancy to regulate your nervous system.
Sometimes it’s just your breath. 🤍





07/07/2026

Finding Your Center:
The Practice of leaning into and

In life we are constantly in the space between reacting and responding.

That space between the two? That’s where choice lives.
Finding your “pause”✨✨✨

CALM **. PRESENT ** PEACE cultivating these qualities is a practice, not a destination:

✨✨Calm is your nervous system finding safety in the now.

✨✨Presence is choosing this moment over the stories about yesterday or tomorrow.

✨✨Peace is accepting what is, while still working toward what could be…

You don’t have to feel peaceful to practice peace. You don’t have to feel calm to return to your breath.
Start where you are.

That’s exactly where the work begins.

Bonus tip ✨✨✨
Sometimes we need to hear it from another voice. When your own inner dialogue feels too heavy or critical, listening to someone else affirm these truths can create the shift you need.

You are invited to lean in, step forward, and be that affirmation in this moment—for yourself, and perhaps for someone else who needs to hear it too.

What helps you find your center when life feels overwhelming?


06/29/2026

✨ Your brain on gratitude — and why it actually works 🤟

As a counselor, one of the first things I invite clients to try costs nothing and takes 5 minutes. Gratitude practice. And before you roll your eyes — here’s the science that made me a believer:

What’s happening in your brain:
When you genuinely reflect on something you’re thankful for, your brain releases dopamine and serotonin — the same feel-good chemicals targeted by antidepressants. You’re literally medicating yourself with a thought.

A consistent gratitude practice gives you…

🔬 Reduces cortisol (your stress hormone) by up to 23%
💤 Improves sleep quality — because your brain winds down with something safe instead of something scary
🔁 Rewires neural pathways over time — this is neuroplasticity in action
❤️ Strengthens the prefrontal cortex, the part of your brain responsible for emotional regulation

The counselor truth:
Gratitude doesn’t erase hard things. It trains your brain to scan for the good — and whatever you look for, you find more of.

Start small. Three things. Every night. Don’t overthink it — “my coffee was hot” counts.

Your nervous system will thank you. 🌿

💬 Drop a ✅ below if you already have a gratitude practice, or a 🌱 if you want to start one.

📌 Save this to share with someone who needs a little science-backed hope today.

06/10/2026

There is a quiet kind of exhaustion that comes from trying to control things that were never yours to control.

The traffic. What they think of you. World events.

The circle of control is a simple but powerful idea: some things live inside your circle — your words, your effort, your boundaries, how you respond.

And some things live outside it — other people’s choices, the past, outcomes you can only influence but never guarantee.

Most of our anxiety lives in the gap between those two circles.

Not because we’re broken — but because we care. We want things to go well. We want people to be okay. We want to feel safe.

But when we pour our energy into what we can’t control, we drain ourselves. We feel helpless. Resentful. Stuck.

So here’s a gentle practice:

When something feels heavy today, pause and ask — “Is this in my circle?”

If yes → what’s one small action you can take?
If no → can you notice the worry, breathe, and let it pass through?

You don’t have to fix everything.
You just have to tend to what’s yours.

That’s enough. You’re enough. 🤍

06/01/2026

When someone embodies gratitude, resonance and love….

My dearest friend of 24 years just passed, and in the wake of her leaving, I keep returning to the gift she gave all of us — the radical, quiet power of being present.
Her gift was meeting anyone “where they were at” with love and with acceptance.

For 49 years — her light was something else entirely. It felt like the sun. ☀️🌞☀️
Warm, unconditional, impossible to ignore. She was also a fierce advocate like her mother. She didn’t shine for a few — she shone for everyone.
That was her abundance.

Not in things, not in status, but in the boundless, generous way she illuminated every room, every heart, every life she touched.
She gave her light freely and it never dimmed.

We are sooooo so so grateful for you Monica. You showed up fully, every single time. As a counselor, as a friend, a wife as a light-bearer, as a mother — you made everyone around you feel seen.

I will see you in the mountains, in birds, in the tiny flowers and in the flow of the river.
Love you Dear One.
🤍

05/27/2026

What if the parts of you that feel hardest to look at are actually asking to be loved? 🖤🎨

As a counselor and artist, I’ve learned that healing rarely comes from pushing away what feels uncomfortable — it comes from turning toward it with curiosity.

There are emotions that live in the shadows.
The anger that feels too big.
The grief you’ve been outrunning.
The part of you that feels unworthy, or too much, or not enough.

These aren’t flaws to fix. They’re parts of you asking to be seen.

Art is one of the most powerful ways I know to do this work.
There’s something that happens when you put color, texture, or mark on paper — the part of you that doesn’t have words suddenly has a voice.
You’re not analyzing the feeling. You’re meeting it. And in that meeting, integration begins.

You don’t have to be an artist.
You just have to be willing to show up for yourself.

✨ Try this art process to sit with your emotions 🎨🖌️

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Missoula, MT

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