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Jen Racicot Mental Health Wellness PLLC

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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.

10/27/2026

Your values are quietly running your life, shaping your choices, your reactions, and the boundaries you hold (or struggle to hold), often without you even realizing it. 🌿

Try this:
name your top 6 values.

Look for the moments you feel most alive, most proud, or most frustrated. Strong emotions usually point to a value being honored or crossed.

Then check in with each one:

✨ Is it balanced? Are you living it in a way that nourishes you?

🌑 Has it moved into shadow? Any value overused becomes its opposite. Hard work can turn into burnout, kindness into people-pleasing, independence into isolation.

🌱 Does it need more room? Sometimes the ache comes from a value that’s underfed. If creativity matters to you, when did you last make something just for joy? An unlived value often shows up as restlessness, numbness, or envy.

Values aren’t rules to perform.
They’re a relationship to tend. Awareness is where change begins, and small, intentional choices are how we come back to ourselves. 💛

Which of your values needs attention right now?

10/14/2026

Boundaries are Self care!👏👏👏

Boundaries aren’t walls. They’re how you protect your capacity. 🌿

You only have so much energy, time, and emotional bandwidth each day.
Every “yes” you don’t mean spends from that account. Without boundaries, you end up running on empty while wondering why rest never seems to refill you.

Here’s the reframe:
A boundary isn’t about controlling other people. It’s about deciding what YOU WILL DO to protect what matters.

That’s why it’s self-care. It keeps space open for your health, your relationships, your joy, and the people and work you actually want to show up for.

Your emotions are the alarm system. 🚨

Before you consciously know you need a boundary, your body usually does. Emotions are data, telling you something about your needs:

😤 Resentment → you’re giving more than you want to give
😰 Anxiety or dread → something feels unsafe or overwhelming
😩 Exhaustion → your capacity is being overdrawn
😠 Anger → a value or limit is being crossed
😶 Numbness or avoidance → you’ve been overriding your needs for too long

Instead of judging these feelings or pushing them down, get curious: “What is this feeling protecting? What do I need right now?” That answer is often the boundary waiting to be named.

The therapeutic formula for a boundary:

When ___ happens → I feel ___ → I need ___ → If it continues, I will ___.

Why it builds capacity:
✨ Less resentment = less emotional drain
✨ Clear expectations = fewer repeated conflicts
✨ Follow-through = self-trust
✨ Protected time = real recovery

Guilt may show up at first. That doesn’t mean you’re doing it wrong. It often means you’re doing something new.

Saying no to what drains you is saying yes to what sustains you. 💛

Save this for the next time you need the script. 👇 What’s one boundary you’re practicing right now?

10/05/2026

Your body isn’t broken. It’s trying to protect you. 🫶

If you’ve ever had a panic attack, you know how terrifying it feels.
Racing heart, tight chest, shaky hands, the certainty that something is very wrong.

Let’s talk about what’s actually happening inside you, because understanding it can take away some of its power.

🧠 It starts in the amygdala. This small part of your brain acts as your alarm system. Sometimes it detects danger that isn’t really there, and it hits the panic button anyway.

⚡ Your nervous system shifts into fight-or-flight. Adrenaline floods your body. Your heart pounds to send blood to your muscles. Your breathing speeds up. Your body is preparing you to run from a threat.

🌬️ Fast breathing changes your blood chemistry. Breathing quickly lowers carbon dioxide in your blood, which can cause dizziness, tingling in your hands or face, and that “unreal” feeling. It’s uncomfortable, but it isn’t harmful.

⏳ It peaks, then passes. Most panic attacks reach their peak within about 10 minutes. Your body can’t sustain that level of alarm forever. It will come back down.

Remember — This is Temporary.

You are not weak for experiencing this. Your brain is working overtime to keep you safe. With support, you can teach it that you’re okay. 🌱

If panic attacks are affecting your daily life, please reach out to a mental health professional. You don’t have to navigate this alone.

This post is for educational purposes and isn’t a substitute for professional care.

09/30/2026

Feeling wound up? Your breath might be the fastest way back to yourself. 🌬️

Try this: inhale for 6, hold for 2, exhale for 6, hold for 2. 🌿

Here’s the science behind why it works:

💨 Your breath steers your nervous system. It’s the one part of your stress response you can change on purpose. Slowing it down sends a “you’re safe” signal to your body.

💛 The exhale does the heavy lifting. Your heart naturally slows a little each time you breathe out. Long, steady exhales lean into that, activating your vagus nerve and your rest-and-digest mode.

⏱️ Slow is the sweet spot. One round of 6-2-6-2 takes 16 seconds, about 4 breaths a minute. Research links slow breathing at this pace to higher heart rate variability, a sign of a flexible, resilient stress response.

🤍 The pauses create stillness. The short holds keep the rhythm steady and give your mind something calm to follow instead of racing thoughts.

Give it 3–5 minutes and notice what shifts: your shoulders, your jaw, your thoughts. If you feel lightheaded, shorten the counts or return to your natural breath. Gentle is the goal.

Calm isn’t something you wait for. It’s something you practice. ✨

Save this for your next stressful moment, and share it with someone who needs a pause today.

09/23/2026

🌿 Your body knows how to calm itself.
Sometimes it just needs a rhythm.

When stress or anxiety takes over, your mind can feel stuck on a loop. Bilateral movement (rhythmic left-right movement like walking, swimming, drumming, biking, tapping or more…) is one gentle way to shift it.

🧠 What the science says:

✨ It’s part of a recognised trauma therapy. Bilateral stimulation is used in EMDR, which the World Health Organization recommends for PTSD.

*( I am a trained EMDR counselor and combine this IFS and Somatic approaches to soften complex trauma in clients — believe me, it works! )👌

✨ It takes the edge off distressing thoughts. A side-to-side task competes for your brain’s limited working memory, which can make upsetting memories feel less vivid and intense.

✨ Walking quiets rumination. A Stanford study found a nature walk reduced repetitive negative thinking and calmed a brain area linked to it.
✨
It supports your nervous system. Regular rhythmic exercise consistently helps reduce anxiety symptoms.

💡 Why the “ah-ha” moments come:

Ever had a breakthrough mid-walk or in the shower? When movement occupies part of your attention, the mental chatter softens and your mind can wander freely. Research shows insight moments often follow a relaxed, less effortful brain state, and a Stanford study found people came up with far more creative ideas while walking than sitting. Space from the noise lets the answers rise. ✨

How can you bracket time for a form of bi-lateral movement? 🚲🚲🚲

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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.

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

07/07/2026

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?

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