Canvas Counseling & Wellness

Canvas Counseling & Wellness Providing licensed counseling services securely online to the state of Texas and some international locations.

08/31/2026

Reminder from an overwhelm therapist & coach: CELEBRATE your wins!🎉 Even if they’re small and don’t seem important.

Did you know the act of celebrating small wins is actually what provides momentum to move forward?!

If you want to heal and improve in any area of life, it’s important to acknowledge what your past self did that has allowed you to get to where you are now.

Acknowledge your wins, no matter how small they seem!
Tell yourself you did good!
Mark the occasion by doing something you love like listening to a favorite song from the past and dancing to it!
Tell someone your win so they can celebrate and encourage you!

Giving yourself praise doesn’t have to feel awkward. It’s a tool to help you move forward and continue making progress.

Celebrate in the comments - what’s one of your small wins?😊

08/27/2026

Listen… do you sense that? Your body is always trying to communicate with you😊

If you’re noticing sensations in your body, whether they are physical sensations like tension or tightness or mental & emotional sensations where something just doesn’t feel comfortable or “right,” it’s very important to pay attention.

The body is actually always communicating through sensations but so often we brush over the small nudgings and signals until things escalate so big the sensations are now blaring and cannot be ignored.

Let your body know that you’re listening: it’s safe, it’s ok right now and you’re doing your best to figure it out (if that feels inaccurate, notice that and start to shift something in your life to allow yourself to feel it’s accuracy).

Above all, talk to yourself with kindness and compassion, not criticism. Your body is not trying to hurt you or work against you when there is an uncomfortable sensation present. Your body is trying to support you and is trying to protect you!

Compassionate talk is healing (see Kristen Neff’s research!) Soothing talk helps the nervous system settle and regulate to then relax instead of staying in fight or flight.

People generally are more motivated to keep going when their efforts are noticed so start noticing and acknowledging your efforts (stay tuned for more on this in upcoming posts).

For more on how to start tuning into the body, check out my video from last week where I go more in depth on this💫

08/24/2026

Watch me get myself unstuck and out of overwhelm💫

I was sitting at my computer getting more and more frustrated trying to get something done that I didn’t want to do. Relatable?!

Here’s a process I use for myself and clients to start getting unstuck:

1️⃣Close the devices

2️⃣Step away - leave it alone for now. It will truly be OK to take a small break!

3️⃣Move the body to start shifting the nervous system

4️⃣Take some deep breaths

5️⃣Allow yourself to slow down

6️⃣Talk to your body - tell yourself it’s going to be on. You will figure it out. You ARE figuring it out. And you don’t have to know all of it right now.

So often I find both myself and clients feel so much better after going through these steps. Sometimes in the process we DO figure out what we need to know or do. Other times we can return to the task with a fresh outlook and more relaxed mind and body which ultimately help to get the task done.

Try it and let me know how it works for you!

Follow along for more tips like this✨

08/20/2026

ONE way to work through difficult and uncomfortable feelings in the body:

It’s understandable to want to push scary and painful feelings down but when you do this it takes a LOT of energy to keep trying to fight against and suppress them.

Here’s an easier way…

First, have a place in your mind (real or imaginary) that feels safe, calm and nurturing. Keep this place in your mind so you can return to it whenever you need as you work through the difficult feeling. This is your safe place✨

Tune into the difficult feeling and start to ask questions to better understand how it’s showing up in your body.

If it had a color, what color would it be?
What shape?
What size?
What temperature?
What texture?
What weight?

What does the feeling need? For example, does it need some cooling? Does it need the dial turned down on intensity?

Can you start to give the feeling more of what it needs?

If at any point things get too intense or uncomfortable, shift back to your safe place.

This is how to start working through difficult emotions coming up so you can move through them and not let them hold you back.

You can free up that energy to put towards healing, rebuilding and reaching your goals and dreams!

08/17/2026

I’m a therapist and therapeutic coach for ambitious, overwhelmed women and here are 7 quick shifts I CHOOSE to help regulate my nervous system when feeling overwhelmed.

Bookmark this post to refer back to when you need it and share with a friend!

1️⃣✨Gratitude✨ - I take a moment to notice things in my environment that I feel grateful for and name them (important!) It helps when you notice things outside of what’s going on in the mind and body, THEN go back to the body when you can do so in a way that feels safe enough to try.

2️⃣✨Tune into the body✨ - notice what I’m feeling and the sensations in my body. No judgment, just noticing. (Coming soon: I will be sharing a more in-depth video on one way I do this so stay tuned for that!)

3️⃣✨Voo breath✨ - a somatic therapy tool I practice to help stimulate the vagus nerve and regulate the nervous system.

4️⃣✨Yawning✨ - this helps to release tension held in the face that we’re often not even aware of.

5️⃣✨Stretch and move body✨ - physical movement is amazing for helping to shift our emotional state! For those who feel frozen or want to fight or flight, you’re telling your body you can choose to move in ways that help.

6️⃣✨Ground outside✨ - walking in the grass barefoot (or just walking outside in general) is another powerful way of shifting your state. If you can’t get outside, you can alternately visualize in your mind a place where you feel calm and safe (coming soon: this is connected to #2 also!)

7️⃣✨Self-regulate✨ - I remind myself that it’s going to be ok. I am safe. I will figure this out. “In this moment I am ok!”

Bonus #8… Laughter - in making this video I laughed when I saw I had a hole in my shirt so I left it in to make myself smile at how I am choosing perfect imperfection!😅

Try any of these or this sequence the next time you’re feeling overwhelmed and follow along for more tips and support!

#7 is huge! (I don’t usually follow trends but this one seemed fun to jump in on)😊I gotta admit… it’s kinda chic to sta...
08/13/2026

#7 is huge! (I don’t usually follow trends but this one seemed fun to jump in on)😊

I gotta admit… it’s kinda chic to start healing😉

Comment which one or ones stand out to you.

Save this post if you’re ready for more freedom and flow in your life and want a reminder and guidance on how to get there!

08/06/2026

Try this instead…

✨Aim for “good enough” instead of perfect. Most of the time “good enough” truly is good enough! And often it is better to get it done and move on than to keep delaying while you wait for perfection.

(Hint: there’s probably things in your life that you’re ok with being “good enough” so what else can you practice applying it to that is the easiest to start with?)

✨Break your task into one small manageable step and focus JUST on completing that first instead of expecting to do everything at once.

Small steps count! They add up and progress can be made through many small steps over time, whereas trying to do it all can feel so overwhelming that it keeps you from ever starting. (CHECK OUT: steps I & M in my Healing TIME book that goes into more detail).

✨Give yourself time to think and consider if you have capacity for something before saying yes. Instead of immediately responding under pressure, say “Let me think about this” or “I’ll get back to you on that.”

This is a great way to buy yourself some time (which we all want more of) to make a decision when you’re in a clearer, calmer state of mind & body. (TRUTH: many decisions don’t actually have to be made immediately).

Follow for more tips on overwhelm, nervous system healing, breaking patterns, getting unstuck and more!

07/30/2026

How you FEEL affects the entire trajectory of your life.

Let that sink in for a moment…

It’s so important to heal the parts of you that are hurting, wounded and keeping you stuck. When you don’t heal the wounds, you end up carrying those painful feelings with you that impact and affect EVERY experience you have throughout life.

If you struggle with feeling behind, not good enough or are tired of getting stuck in the same frustrating patterns over and over again, this book is for you.

Some of the feedback it got on Amazon…

“This book was so helpful, both as a guide to become the future self I want to be, and also revealing things about myself I hadn’t even recognized until now.”

“The insights shared bring simplicity and understanding to the process of how to heal from pain that many may have carried for far too long.”

“Such an insightful read! I was engaged the entire book and feel moved to make real changes!”

I’m so grateful for all the feedback I’ve gotten so far! If you have been helped by this book, please consider leaving a review.

An audiobook version is coming soon😊

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