Abigail Fernald, LCSW

Abigail Fernald, LCSW LCSW in Virginia specializing in trauma-informed, nervous system-focused therapy.

Mental health writer and ghostwriter creating ethical, accessible educational content. I have experience providing end of life and grief support to patients and families in the hospital setting at the start of the COVID 19 pandemic. In 2021, I began providing talk therapy for children and families experiencing mental health and substance abuse challenges, as well as providing crisis support to cli

ents of all ages. I opened my own practice with the goal of providing support to clients who are experiencing health challenges. I work with clients ages 14 and up who are coping with chronic illness, depression, anxiety, stress, grief, trauma and other life changes. I utilize an individualized and integrative approach that draws from numerous theoretical frameworks to help clients feel empowered and supported on their journey. I work with clients to gain a holistic understanding of each person's unique situation and acknowledge the influence of the mind-body connection on symptoms and well being.

If your anxiety starts creeping in around 3 p.m. every Sunday, you're definitely not the only one.The Sunday Scaries are...
08/30/2026

If your anxiety starts creeping in around 3 p.m. every Sunday, you're definitely not the only one.

The Sunday Scaries are real.

You might notice yourself thinking about Monday's meetings, mentally running through your to-do list, checking your email, or feeling that familiar pit in your stomach as the weekend starts winding down.

And suddenly, you're spending Sunday worrying about Monday instead of actually enjoying Sunday.

A few things can help:

→ Do a 10-minute brain dump: Write down everything you're worried you'll forget. Your brain doesn't need to keep rehearsing it.

→ Choose your top 3 priorities for Monday: You don't need to mentally solve the entire week tonight.

→ Create a Sunday evening ritual that has nothing to do with productivity: Take a walk. Watch your comfort show. Read. Cook something you enjoy.

→ Notice when preparation turns into rumination: Planning for 15 minutes may be helpful. Thinking about work for four hours probably isn't.

→ Remind yourself: Monday's problems belong to Monday.

You don't have to eliminate every bit of anxiety about the week ahead. The goal is to stop giving Monday more of your Sunday than it deserves.

One of the hardest parts about setting boundaries is that your nervous system doesn't always recognize them as safety. S...
07/29/2026

One of the hardest parts about setting boundaries is that your nervous system doesn't always recognize them as safety. Sometimes it recognizes them as danger.

For many people, saying "no," expressing a need, disappointing someone, or asking for something different can feel far more threatening than staying silent. Your heart races. Your stomach drops. Your mind starts asking, *"What if they get mad? What if they leave? What if I hurt their feelings?"*

If you've ever felt that way, you're not alone.

Our nervous systems are wired to protect us. If you've had experiences where conflict led to rejection, criticism, or emotional pain, your brain may respond to boundary-setting as though you're being chased by a lion, even when you're simply saying, "I'm not available that day."

The good news is that your nervous system can learn something new.

Every time you set a healthy boundary and discover that you survive it, your brain gathers a little more evidence that boundaries don't always lead to danger. Over time, that can make the next boundary feel a little less scary.

Does that mean it will always be easy? Probably not.

There are still moments when setting a boundary feels uncomfortable for me, too. But I've learned that temporary discomfort is often the price of long-term peace.

Healthy boundaries can lead to healthier relationships, less resentment, greater self-respect, and a stronger sense of who you are. You don't have to become someone who never feels guilty or anxious about setting boundaries. You just have to become someone who knows those feelings don't get to make the decision for you.

Growth often feels uncomfortable before it feels empowering.

And sometimes, one simple "no" is actually one very big "yes" to yourself. 💛

When people hear the phrase emotional intelligence, they often think about managing emotions well or staying calm under ...
07/16/2026

When people hear the phrase emotional intelligence, they often think about managing emotions well or staying calm under pressure. But emotional intelligence starts much earlier than that.

It begins with awareness.

Many of us were never taught how to identify what we were feeling. We learned to push through, stay busy, distract ourselves, or focus on everyone else's emotions instead of our own. Over time, that can make it difficult to recognize what's happening internally until stress, frustration, sadness, or overwhelm becomes impossible to ignore.

One of the simplest ways to build emotional intelligence is to start paying attention.

Notice patterns. Notice what situations bring up certain emotions. Notice how emotions show up in your body. Notice what happens before and after they appear.

Another important skill is learning to name what you're feeling. Research has shown that putting words to emotions can help reduce their intensity and increase our ability to respond thoughtfully rather than react automatically. There's a big difference between saying, "I feel bad" and recognizing that you're feeling disappointed, anxious, lonely, frustrated, or overwhelmed.

And finally, emotional intelligence grows when we practice expressing emotions in healthy ways. Not every feeling needs to be shared with everyone, but emotions tend to move more effectively when they're acknowledged rather than ignored. Sometimes that looks like talking with a trusted friend, journaling, speaking with a therapist, or simply admitting to yourself what you're feeling.

Emotional intelligence isn't about controlling emotions or never feeling upset.

It's about developing the awareness to recognize what's there, the language to understand it, and the confidence to express it in ways that support your well-being.

Breathing techniques are powerful because they're portable. You can use them at home, at work, in your car, before a dif...
07/02/2026

Breathing techniques are powerful because they're portable. You can use them at home, at work, in your car, before a difficult conversation, or when you're lying awake at night trying to fall asleep.

The important thing to remember is that there is no single "best" breathing exercise. Different breathing patterns can support different nervous system states. What feels calming for one person may feel uncomfortable for another, especially if you're already feeling anxious, activated, or overwhelmed.

That's why I encourage people to approach breathwork with curiosity rather than perfection. Notice what feels supportive. Notice what helps you feel more grounded, present, or settled. Notice what feels like too much.

Your nervous system is constantly providing information, and breathwork works best when we listen to that information rather than forcing a technique that doesn't feel right.

Whether it's a physiological sigh, box breathing, alternate nostril breathing, or simply slowing your exhale, these practices aren't about eliminating stress entirely. They're about helping your body remember that it has options.

Breathing isn't about doing it perfectly. It's about finding what your body responds to and giving yourself a moment to slow down, reconnect, and return to the present.

If your thoughts tend to loop all day, you’re not broken, your nervous system may just be stuck trying to solve somethin...
06/16/2026

If your thoughts tend to loop all day, you’re not broken, your nervous system may just be stuck trying to solve something.
A rumination timer is one gentle way to give your thoughts space without letting them take over your entire day. You’re not shutting them down, you’re setting a boundary. Here's how it works:

Set a short timer (5–15 minutes). During that time, you’re allowed to think, worry, write, or process freely. No fixing. No judging. Just noticing.

When the timer ends, you gently shift attention. This helps the nervous system learn: “I can think about this and I can also come back to the present.”

Codependence doesn’t only show up in romantic relationships. It can quietly shape friendships, especially when being nee...
06/11/2026

Codependence doesn’t only show up in romantic relationships. It can quietly shape friendships, especially when being needed once felt like the safest way to stay connected.

These patterns often come from adaptation, not weakness. And becoming more aware of them isn’t about blame, it’s about creating friendships that feel more balanced, reciprocal, and sustainable.

You don’t have to “win the morning” to support your nervous system. Even one intentional habit can help your body start ...
06/03/2026

You don’t have to “win the morning” to support your nervous system. Even one intentional habit can help your body start the day with a little more steadiness.

Sometimes it’s not that you don’t know what’s wrong. It’s that in the moment… you don’t know what to do.When you feel:Ov...
05/27/2026

Sometimes it’s not that you don’t know what’s wrong. It’s that in the moment… you don’t know what to do.

When you feel:
Overwhelmed
Anxious
Insecure
Or helpless

Your body can go into stress mode really quickly. And in those moments, big solutions don’t usually help. What does help is something small. Simple. Doable.

That might look like:
• Breaking a task into one tiny step
• Turning off notifications for a bit
• Taking a few minutes in a quiet space
• Moving your body (even just shaking out your arms)
• Grounding yourself in what you can see, hear, and feel
• Doing one small thing (like brushing your teeth or sending one text)

You don’t need to fix everything all at once. You just need something to help you move through the moment.

Because emotions can feel overwhelming…But they’re also temporary.

And sometimes the smallest action is what helps your system settle enough to take the next step. 💛

05/20/2026

Ride the wave 🌊

Emotions can feel intense, overwhelming, and sometimes never-ending. But most emotions, even the really strong ones, move more like waves than permanent states.

They rise.
They peak.
They fall.

The hardest part is often the middle, when the feeling is strongest and your body wants to react, escape, or shut it down. But you don’t have to fight the wave. You can learn to ride it.

That might look like:
• Pausing instead of reacting immediately
• Noticing what you’re feeling without judging it
• Taking a few slow breaths
• Reminding yourself: this will pass
• Letting the feeling move through your body instead of trying to stop it

You don’t have to do this perfectly. And you don’t have to feel calm right away. The goal isn’t to get rid of the emotion. It’s to stay with it long enough to move through it.

A well-known therapist named Irvin Yalom once said: “It’s the relationship that heals.”People often think therapy works ...
05/13/2026

A well-known therapist named Irvin Yalom once said: “It’s the relationship that heals.”

People often think therapy works because of advice, techniques, or coping skills. Those things can be helpful. But much of the change actually happens through the relationship itself.

Therapy creates a space where someone can speak openly, sometimes for the first time, and be met with understanding instead of judgment. Over time, that experience matters. Being listened to. Being taken seriously. Being able to talk about hard things and still feel accepted. Those moments might seem small, but they add up.

For many people, therapy becomes a place where they learn that their emotions can be held safely, that repair is possible after conflict, and that they don’t have to navigate difficult things alone.

Sometimes the most healing part of therapy isn’t a specific technique. It’s the experience of being in a relationship where you are consistently seen and supported.

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421 West Main Street Suite 205
Waynesboro, VA
22980

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