Notes of Hope for Mental Health

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Notes of Hope for Mental Health Hi, I am Linnéa.

I'm an inspirational Speaker, Mental Health Specialist, Author, Piano Artist, Breast Cancer Survivor, Mom, Grandma & Humanitarian - integrating these parts of my soul into the world with hope, humor & love.🩷

🍂WHEN LIFE FEELS OVERWHELMING … FAITH & COPING SKILLS CAN WORK TOGETHER. 🤍Sometimes life brings more than our hearts and...
10/24/2026

🍂WHEN LIFE FEELS OVERWHELMING … FAITH & COPING SKILLS CAN WORK TOGETHER. 🤍

Sometimes life brings more than our hearts and nervous systems know how to hold.

We pray.

We trust God.

And yet, we may still feel anxious, overwhelmed, afraid, or emotionally exhausted.

Faith doesn't mean we won't experience distress.

And trusting God doesn't mean ignoring what we're feeling.

This is where Distress Tolerance skills can help us navigate painful moments without becoming consumed by them.

I have found that the best way to practice Distress Tolerance Coping Skills is everyday in the ordinary moments when we are not in crisis.

It can be difficult to sit with difficult emotions.

However, when we can give ourselves permission to sit with intense emotions, we expand our Window of Tolerance and can learn how to respond and not react to situations and not let emotions overwhelm us.

These are some DBT (Dialectical Behavior Therapy) Coping Skills, in this illustration, to practice.

Which ones work for you?🫶

✨ "Be still, and know that I am God." ~Psalm 46:10

Stillness doesn't require the absence of pain.

Sometimes it's simply allowing ourselves to be human in the presence of God.

You can have faith and still need coping skills.

You can trust God and still need time to heal.

You don't have to spiritually bypass your pain to experience God's presence within it.

One breath. One moment. One compassionate step at a time. ❤️🙏❤️🤍

Love,
Linnéa Baker
Notes of Hope for Mental Health

I believe we can love God deeply and still need space to heal. ❤️Somewhere along the way, many of us learned to pray thr...
10/22/2026

I believe we can love God deeply and still need space to heal. ❤️

Somewhere along the way, many of us learned to pray through our pain, have more faith, surrender our worries, and trust God with everything.

And while faith can be a beautiful source of comfort and strength, it was never meant to silence our humanity.

We can trust God and still experience anxiety.

We can be grateful and still grieve.

We can have faith and still feel overwhelmed, exhausted, or afraid.

Healing isn't a lack of faith.

And tending to our emotional wounds isn't a failure to trust God.

That's why I've created a more inclusive space here at Notes of Hope for Mental Health....
..a place where faith and mental health can coexist without judgment, shame, or spiritual bypassing.

A space where we can learn practical coping skills, regulate our nervous systems, process grief, honor our emotions, and gently work toward healing and restoration.

Because sometimes healing involves prayer...sometimes, it involves therapy, tears, boundaries, rest, and learning to feel safe in our own bodies again.

And sometimes, it's all of those things together.

We don't have to choose between loving God and honoring our humanity.

We can do both.

There's room here for your faith, your spirituality, your questions, your struggles, your healing, and your beautifully imperfect humanity.

And you are welcome here, just as you are. ❤️

With love,
Linnéa
Notes of Hope for Mental Health

❤️ Have you ever felt like your own mind is the hardest place to find peace?When your thoughts won't stop racing, every ...
10/22/2026

❤️ Have you ever felt like your own mind is the hardest place to find peace?

When your thoughts won't stop racing, every "what if" turns into a worst-case scenario, and that harsh inner voice keeps reminding you of everything you fear you've done wrong…it can feel impossible to escape the noise inside your own head.

And sometimes, even when we pray, the anxious thoughts don't immediately disappear.

But here's something I want you to remember...

Just because your mind tells you something doesn't make it true.

And just because a thought feels frightening doesn't mean it's a prediction of what's to come.

God doesn't ask us to pretend we're not afraid or to shame ourselves for struggling with anxiety.

We are invited to bring our whole selves into God's presence, including our fears, doubts, and weary minds.

When anxious, catastrophic, or self-critical thoughts become overwhelming, try these 5 coping skills:

🌿 Pause, breathe, and be still. Take a few slow breaths. Allow your nervous system to settle as you remind yourself, "God is present with me, even here."

🌿 Question the story your anxiety is telling you.
Ask yourself, "Is this actually true, or is fear filling in the blanks?" Not every thought deserves your belief.

🌿 Challenge catastrophic thinking.
Instead of "What if everything goes wrong?" try, "What if things turn out differently than I fear? And even if life gets difficult, what if I can trust that I won't face it alone?"

🌿 Respond compassionately to your inner critic.
That harsh voice may be a protective part of you trying to prevent pain or rejection. But you can gently remind yourself, "I am worthy of the same grace and compassion I so freely offer others." Remember, the Imago Dei, the image of God, lives within you.♡

🌿 Return to the present moment. Notice what you can see, hear, and feel. You don't have to solve tomorrow's problems today. There is grace enough for this moment.

❤️ Faith isn't the absence of anxiety. It's discovering that even in the midst of our anxious thoughts, we are still held in the presence of a loving God.

You don't have to silence every thought to experience peace.

Sometimes peace begins when we stop treating every fearful thought as truth and begin responding with awareness, compassion, and trust.

And perhaps one of the most healing things we can learn is that
the voice of fear may be loud, but it doesn't have to be the voice that leads us.

You are loved.
You are held.
And you are so much more than the thoughts passing through your mind. ❤️

Love,
Linnéa

Notes of Hope for Mental Health

How do you speak to yourself? Are you aware of your self-talk?Personal growth, spiritual growth, healing and recovery re...
10/22/2026

How do you speak to yourself? Are you aware of your self-talk?

Personal growth, spiritual growth, healing and recovery requires self compassion...even the parts of you that you find difficult to love.

All of the different parts of yourself - emotions, body sensations, thoughts, behaviors and even the painful parts such as shame, anxiety, stress, inner-critic, addiction, anger - they all serve a well intentioned purpose...to protect your wounded parts that are hurting.
🤍
At our core Self, we long for healing, growth, acceptance and love.

Instead of pushing down your pain, try turning towards your pain...get curious about all the different parts of you including that inner child.

It all begins with self compassion. You are worthy of all good things in this life. ♡

Speak words of life to yourself soul today.♡

Love,
Linnéa
🤍


The Part of Healing No One Warns You About...Everyone talks about how good it feels to “finally start healing.” Few talk...
10/21/2026

The Part of Healing No One Warns You About...

Everyone talks about how good it feels to “finally start healing.”

Few talk about the messy middle.

This is the part where you’re doing everything right but it still feels like nothing is changing.

What I’ve learned as a counselor and in my own recovery is this: healing isn’t a straight line.

Healing is often uncomfortable, confusing, and slow.

Healing doesn’t always feel like progress.

These moments don’t mean you’re failing...they’re your mind and body adjusting to a new way of living.

🔸 Three Ways to Stay on Course When Healing Feels Hard: 🔸

✅ Start Small
Pick one small thing to do every day that anchors you. It could be making your bed, going outside for five minutes or reaching out to someone supportive. Small steps remind you that you’re still moving forward.

✅ Track What’s Working
Write down even the smallest improvements. Seeing your progress on paper can shift your perspective when your emotions make it hard to see clearly. Celebrate small wins!

✅ Ask for Help Early
Therapists, doctors or trusted friends can help you navigate the setbacks and normalize what you’re experiencing. Support can give structure and direction when you feel stuck.

“Healing takes courage, and we all have courage, even if we have to dig a little to find it.” - Tori Amos

Healing takes time and patience. ♡
Have self-compassion and lean into your faith for strength and comfort.🙏

Love,
Linnéa
Notes of Hope for Mental Health


Do you apologize frequently, even when you've done absolutely nothing wrong?Sometimes saying "I'm sorry" becomes an auto...
10/20/2026

Do you apologize frequently, even when you've done absolutely nothing wrong?

Sometimes saying "I'm sorry" becomes an automatic response when we're afraid of being a burden, upsetting someone, or having our feelings dismissed.

It can become another way we try to protect ourselves emotionally.

It can be a Protective Part of you.

➡️So here's a little re-frame practice you can try if you find yourself always saying you're sorry:

✅️Whenever you feel the urge to apologize for having feelings, needing support, or expressing yourself, pause and ask, "Have I actually done something that requires an apology, or am I apologizing simply for taking up space?"

Instead of saying, "I'm sorry I'm bothering you," try saying, "Thank you for taking the time to listen."

That is just one example. Maybe you can also say if appropriate, "Thank you for being patient with me" or "Thank you for taking the time to help me with this."

It takes practice. ♡ I still have to pause and catch myself at times when I am tempted to say, "I'm sorry" for no reason.

This is what healing looks like.

This is what self-compassion looks like.

Because you matter.🫶

Love,
Linnéa🍂
Notes of Hope for Mental Health





🩷October is Breast Cancer Awareness Month.🩷Exactly 2 years ago, I was diagnosed with TWO different types of breast cance...
10/19/2026

🩷October is Breast Cancer Awareness Month.🩷Exactly 2 years ago, I was diagnosed with TWO different types of breast cancer.

No symptoms. No warning signs. They were detected by my yearly mammogram screening.

After a mastectomy, multiple surgeries, and ongoing treatment, I am incredibly grateful to say I have been cancer-free for one year and seven months! 💗

However, one of my cancers (Invasive Lobular Carcinoma) is known for its risk of returning 5-7 years later, particularly around the five-year mark.

So, I will continue taking medication for the next seven years to help keep it from coming back.

Breast Cancer has taken a toll on my body, mind, and spirit.

And while the scars run deeper than what you can see, so does my gratitude...for God, for my family, my friends, and the incredible gift of life. 💗

If there's one thing I've learned, it's that life is precious and never guaranteed.

Please don't wait for symptoms. Stay current with your screenings. Early detection matters.🩷

Live fully. Love deeply. Be grateful for every day. 🫶You matter.

Whatever you may be going through, know that God has already gone before you and is there with you.🙏

Love,
Linnéa
Notes of Hope for Mental Health

There is so much happening in our world right now with political unrest, wars, division, suffering, elections and uncert...
10/17/2026

There is so much happening in our world right now with political unrest, wars, division, suffering, elections and uncertainty about what tomorrow may bring.

Sometimes, the weight of it all feels overwhelming, leaving our hearts weary and our minds restless.

But I think about the eagle.

When storms approach, an eagle can use powerful winds to rise higher, soaring above the storm and turbulence rather than exhausting itself by fighting against it.

Perhaps there is something sacred we can learn from that.

We cannot control the storms of this world or even our own life storms sometimes.

We cannot predict every outcome, silence every conflict, or carry the suffering of humanity on our shoulders.

But we can choose where we rest our hearts...where we focus our energy.

Don't let politics, life storms and world conflicts hijack your emotions.

We can rise above the noise, not by becoming indifferent to the suffering around us, but by finding that quiet place within ourselves where fear and anxiety no longer has the loudest voice.

That sacred stillness where we remember that God is present.

Not a God who promises that we will never experience hardship, grief, or uncertainty, but a God whose love holds us through all of it.

And perhaps the deepest peace comes when we realize this...
..whatever tomorrow brings, God is already there.

Already present in the unknown.

Already holding what we cannot see.

Already loving us through circumstances we have yet to experience.

We do not have to know how everything will unfold to trust that we will never be beyond the reach of God's love.

So when the world feels frightening, take a moment to be still. Breathe.

Release what was never yours to carry alone.

Let compassion keep your heart open, but do not allow fear and anxiety to steal your peace.

Rise above the storm, not because the storm is not real, but because it is not the whole of reality.

There is still goodness.
There is still beauty.
There is still love.

And there is a sacred peace available to us, even in the midst of uncertainty.

“But those who hope in the Lord will renew their strength. They will soar on wings like eagles.”
~ Isaiah 40:31

We may not know what tomorrow holds, but we can trust that wherever tomorrow takes us, God will be there. And we will never face it alone. ❤️

Love,
Linnéa
Notes of Hope for Mental Health
Notes of Hope for Spiritual Growth

☆ I created this image with AI 🫶

Anxiety is not always caused by our thoughts. Many times, anxiety is a symptom of body memories due to unprocessed emoti...
10/17/2026

Anxiety is not always caused by our thoughts. Many times, anxiety is a symptom of body memories due to unprocessed emotions from trauma, grief, depression, circumstances that cause stress or PTSD.

We see mood charts and depression scales, but i thought this Anxiety Scale was also a great way to track Anxious Parts.

In tracking Anxiety, you can get a better perspective for what might be triggering your Anxiety, which coping skills and mindsets are helping and it is a great self-care plan to show your doctor/counselor the results so they can customize your treatment plan even more.

🙌Curiosity and Self-Compassion towards all of your parts and sub-personalities, that make up who you are, are key...all parts of you have good intentions. ♡

Love,
Linnéa🫶
Notes of Hope for Mental Health

Art Credit:

There is something deeply sacred about learning to trust yourself, especially when life has wounded you or caused you to...
10/16/2026

There is something deeply sacred about learning to trust yourself, especially when life has wounded you or caused you to question your worth.

But here's something beautiful to remember...💛

You carry within you the Imago Dei... a Latin phrase meaning, “the Image of God.”

It is the belief that every human being, without exception, is created with inherent dignity, love, sacred worth, and the capacity for love and goodness. ♡

That sacred worth has never left you. Not through your mistakes, your suffering, or the seasons when you struggled to recognize your own worth.

Healing isn't about fixing everything you believe is wrong with you. It's about learning to embrace yourself with compassion, trust your inner wisdom, and grow into the fullness of who you were created to be.

You can acknowledge your wounds without allowing them to define you.

You can learn from your mistakes without condemning yourself.

And you can honor who you've been while embracing who you are becoming.

🍂 Please remember, you are not a mistake to be corrected or a broken person who needs to earn their worth.

You are already worthy of love, belonging, and joy.

So be gentle with yourself.

Trust the sacred goodness within you.

Give yourself permission to heal, grow, and begin again.

The beautiful person you are meant to become is not someone you have to create from nothing.

That person is already within you, waiting to be nurtured with compassion, embraced with love, and given the freedom to grow. ❤️

With love,
Linnéa
Notes of Hope for Mental Health

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Salem, OR

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Monday 9am - 5pm
Sunday 9am - 5pm

Telephone

+15038779252

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