Tag: Coping Strategies

Circle of Hope Counseling Services, End the Stigma, Suicide Awareness and Prevention

How to Build a Safety Plan that Actually Works

barefootfaithjourney

How to Build a Safety Plan that Actually Works

A safety plan is a short, practical tool that helps someone stay safe during a crisis. Unlike vague promises, a plan lists concrete steps to follow when suicidal thoughts spike. Make it simple, accessible, and practiced.

A step-by-step safety plan template

  1. Warning signs: List thoughts, feelings, or situations that signal a crisis is starting.

  2. Internal coping strategies: Things the person can do alone to ride the wave (breathing, grounding, counting, sensory activities, prayer, scripture, short walks).

  3. Social supports to distract or connect: Names and methods (text, call, visit) of people they can contact who won’t judge and can help them stay safe.

  4. Professional contacts & crisis numbers: Therapist, psychiatrist, primary care, and 24/7 lines (988 in the U.S.; local emergency/crisis numbers elsewhere).

  5. Safe environment steps: Remove or secure means of harm, which includes but is not limited to firearms, medications, sharp objects, and other accessible items.

  6. Reasons for living / reminders: Photos, notes, Scripture verses, children’s names, pet names, special memories — anything that anchors hope.

  7. When to seek emergency care: Clear criteria (e.g., having a specific plan, means, or intent) and what to do next.

Tips for making it real

  • Write it down and keep a copy where it’s easy to find (phone, fridge, bedside).

  • Practice the steps so they feel automatic during a crisis.

  • Involve trusted people in the creation. This builds accountability and connection.

  • Revisit and update the plan after major life changes or after it’s used.

A faith-filled note

If faith is meaningful, include spiritual anchors: short prayers, a verse to repeat, a trusted faith leader to call, or a church member who can sit with them. Spiritual connection can be a strong protective factor.

If someone is in immediate danger, call 988 (U.S.) or local emergency services right away.

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Circle of Hope Counseling Services, End the Stigma, Suicide Awareness and Prevention

Creating a Safety Plan Can Save a Life

barefootfaithjourney

Creating a Safety Plan Can Save a Life

crisis intervention plan

When a mental health crisis hits, it can feel like the ground drops out from under you. Thinking clearly becomes almost impossible, and the very steps that could help you feel safe can seem out of reach. 

That’s why creating a safety plan before a crisis happens is so important. It’s like a lifeline you prepare in calm moments so it’s ready to grab when the storm comes.

What Is a Safety Plan?

A safety plan is a personalized, step-by-step guide you create in advance to help you navigate moments of intense distress or suicidal thoughts. It’s not just for people in immediate crisis. It’s for anyone who’s ever felt overwhelmed, hopeless, or afraid they might harm themselves.

It can be written in a notebook, saved on your phone, or shared with a trusted friend. What matters most is that it’s accessible and specific to you.

Why It Matters

When emotions are high, logic takes a back seat. A safety plan takes the guesswork out of what to do next. It reminds you that you’ve already chosen life in your calmer moments and gives you the tools to hold onto it when it’s hardest.

A Simple Safety Plan Template

You can adapt this to fit your needs, but here’s a basic outline:

Warning Signs

  • Thoughts, feelings, or behaviors that signal I might be heading into crisis.
  • Example: Feeling hopeless, withdrawing from friends, trouble sleeping, increased anxiety.

Coping Strategies I Can Try on My Own

  • Activities or techniques to distract, comfort, or calm myself.
  • Example: Go for a walk, listen to worship music, journal, pray, watch a favorite show.

People and Places That Help Me Feel Safe

  • Friends, family, or locations where I can feel grounded.
  • Example: Call a friend, sit in my church, visit my sister’s house.

Who I Can Call for Help

  • Crisis lines, therapists, or trusted loved ones who can help me stay safe.
  • Example: Therapist: Circle of Hope Counseling Services (270.564.1966), National Suicide Prevention Lifeline: 988.

Making My Environment Safer

  • Steps to reduce access to means of self-harm.
  • Example: Give my medications to my spouse to hold, lock away firearms, avoid alcohol or drugs when feeling low.

One Reason to Keep Living

  • Something deeply personal to hold onto.
  • Example: My children, my faith, my future plans, knowing God isn’t finished with my story.

Faith and Safety Plans

Creating a safety plan doesn’t mean you lack faith. It means you are stewarding your life as the gift it is. Proverbs 27:12 says, “The prudent see danger and take refuge.”

Preparing a plan is taking refuge before the danger comes. It’s not doubting God’s care. It’s partnering with Him in caring for yourself.

Gentle Encouragement

You are worth protecting. Your life is worth preparing for. And the plan you make today could be the lifeline that keeps you here tomorrow.

If You Are Struggling: Call or text 988 in the U.S. or use Find a Helpline for help in your country. You are not alone.

Scripture to Carry: “The Lord is my refuge and my fortress, my God, in whom I trust.” Psalm 91:2

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Resiliency: The Holy Work of Rising Again

Brandi C

Resiliency: The Holy Work of Rising Again

Resiliency isn’t just about bouncing back—it’s about rising stronger, even when everything around you feels broken. Life has a way of shaking us, sometimes to our core. But God never wastes our pain. He meets us in the wreckage, gently gathering the shattered pieces and helping us build something new. Resiliency: The Holy Work of Rising Again.

Therapy creates the space to acknowledge the pain, honor the struggle, and begin rebuilding. It’s holy work. We identify where we’ve been hurt, where we’ve survived, and where we can grow.

In my work as a therapist, I often guide people through the process of rediscovering their inner strength. We talk about what it means to move forward, even when we don’t feel strong. We look back at all the moments you didn’t give up—even when you could have. That’s resilience.

Practical Tips:

  • Make a list of past challenges you’ve survived. Reflect on the tools that helped you.

  • Journal about what “strength” means to you in this season.

  • Learn grounding skills to bring your nervous system back to center when you’re overwhelmed.

Faith Perspective:
James 1:2–4 reminds us to consider it pure joy when we face trials—not because the trial itself is joyful, but because of what God produces in us through it. Even in hardship, God is working.

💛 If you’re navigating life’s hard places and need a safe space to heal, grow, or just breathe—Circle of Hope Counseling Services is here for you.

We offer trauma-informed, faith-filled therapy for individuals, couples, and families.

📞 Reach out today to schedule your first session (KY residents only) or learn more: Circle of Hope Counseling Services.

You don’t have to walk this journey alone. Hope starts here.

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How’s Your Mental Health Today

Brandi C

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How’s Your Mental Health Today?

Life moves fast. Responsibilities pile up, schedules fill, and before we know it, we’ve gone days—or even weeks—without checking in on ourselves. So, let’s pause for a moment: How’s your mental health today?

Take a Deep Breath and Check-In

When was the last time you truly checked in with yourself? Are you feeling overwhelmed, anxious, content, or maybe a little numb? Acknowledging where you’re at is the first step in taking care of yourself.

Signs You Might Need a Mental Health Reset

  • You feel emotionally drained, even after rest.
  • Small tasks feel overwhelming.
  • You’re more irritable or sensitive than usual.
  • You find yourself withdrawing from others.
  • Your thoughts are racing, or you feel disconnected.

If any of these resonate, it’s okay. Your mental health is just as important as your physical health, and sometimes, we need to hit the reset button.

Ways to Care for Your Mental Health Today

✔ Acknowledge Your Feelings – Give yourself permission to feel whatever is coming up without judgment. ✔ Take a Break – Even five minutes of deep breathing, stretching, or stepping outside can help. ✔ Stay Hydrated & Nourished – Your brain and body need fuel to function well. ✔ Reach Out – Whether it’s a friend, therapist, or support group, connection matters. ✔ Limit Negativity – Take a break from social media or the news if it feels heavy. ✔ Engage in Something Joyful – Listen to music, read, create, or do anything that lifts your spirit.

You Are Not Alone

No matter what today looks like for you, please know that you’re not alone. Your feelings are valid, and your struggles are seen. If your mental health feels like it’s weighing you down, reach out for help—whether to a loved one or a professional. Taking care of yourself isn’t selfish; it’s necessary.

So, let’s check in—how’s your mental health today? And what’s one small thing you can do to take care of yourself right now?

💛 If you’re navigating life’s hard places and need a safe space to heal, grow, or just breathe—Circle of Hope Counseling Services is here for you.

We offer trauma-informed, faith-filled therapy for individuals, couples, and families.

📞 Reach out today to schedule your first session (KY residents only) or learn more: Circle of Hope Counseling Services.

You don’t have to walk this journey alone. Hope starts here.

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Emotional Self-Care Tending to Your Heart and Mind

Brandi C

circle of hope counseling services

Emotional Self-Care: Tending to Your Heart and Mind

Life can be overwhelming, and in the midst of caring for everyone else, we often forget to take care of ourselves—especially when it comes to our emotions. Emotional self-care is just as vital as physical self-care. It helps us process feelings, release stress, and nurture our well-being. If you’re feeling drained, here are some simple yet powerful ways to tend to your emotional health. Emotional Self-Care Tending to Your Heart and Mind is also imperative to your overall health.

1. Watch a Funny Movie

Laughter truly is medicine for the soul. Whether it’s a classic comedy, a stand-up special, or a silly sitcom, laughter releases endorphins—the brain’s natural feel-good chemicals. Give yourself permission to escape reality for a bit and enjoy something lighthearted. Your heart will thank you!

2. Express Your Feelings

Holding in emotions can be exhausting. Whether you prefer journaling, talking to a trusted friend, or creating art, finding an outlet to express your emotions is essential. Suppressed emotions don’t disappear; they just build up. Let them out in a healthy way and lighten your emotional load.

3. Smile More

Even when you don’t feel like it, smiling can shift your mood. Research suggests that the simple act of smiling—yes, even a forced smile—can trick your brain into feeling happier. Try it in the mirror, share a smile with a stranger, or reflect on a joyful memory. Small moments of happiness add up!

4. Cry It Out

Crying is not a sign of weakness—it’s a natural and healthy release. Tears help process deep emotions, reduce stress, and even remove toxins from the body. If you feel the tears coming, let them flow. There’s healing in allowing yourself to fully feel and release what’s weighing on your heart.

5. Prioritize Rest and Relaxation

Sometimes, the best thing you can do for your emotional well-being is simply to rest. Whether it’s getting a good night’s sleep, taking a nap, or just pausing for a moment of stillness, your emotions need downtime too. Rest isn’t a luxury—it’s a necessity.

6. Surround Yourself with Positivity

The people and environments we engage with have a profound impact on our emotions. Seek out supportive, uplifting relationships. Engage in activities that bring joy and peace. If something is draining you, it’s okay to set boundaries and protect your emotional energy.

7. Practice Gratitude

Focusing on what we’re thankful for can shift our perspective and elevate our mood. Try keeping a gratitude journal or simply reflecting on three things you’re grateful for each day. Gratitude helps reframe challenges and reminds us of the beauty in our lives.

Your emotions matter. Taking time to nurture your heart and mind is not selfish—it’s necessary. The more you care for yourself emotionally, the better equipped you’ll be to show up for those around you. So, go ahead—laugh, cry, smile, rest, and express yourself freely. You deserve it!

💛 If you’re navigating life’s hard places and need a safe space to heal, grow, or just breathe—Circle of Hope Counseling Services is here for you.

We offer trauma-informed, faith-filled therapy for individuals, couples, and families.

📞 Reach out today to schedule your first session (KY residents only) or learn more: Circle of Hope Counseling Services.

You don’t have to walk this journey alone. Hope starts here.

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Focus On the Step In Front of You

Brandi C

@circle of hope counseling services (2)

Focus on the Step in Front of You

When life feels overwhelming, it’s easy to get caught up in the big picture—the long journey ahead, the challenges still to come, the uncertainty of it all. But when you stand at the bottom of a staircase, you don’t climb it all at once. You take it one step at a time.

The same goes for life. When anxiety whispers that you’ll never make it, when depression tells you it’s all too much, when the weight of responsibilities feels unbearable—pause. Breathe. Focus on the step in front of you, not the whole staircase.

What is one thing you can do today? Maybe it’s getting out of bed, drinking a glass of water, answering one email, or simply reminding yourself that you’ve survived hard days before. That one step is enough for today. Tomorrow, you’ll take another. And then another.

It’s okay if progress feels slow. Healing isn’t a race. Growth isn’t always obvious. Some days, just standing still is a victory. Small steps lead to big changes, even when you can’t see them yet.

So, if the road ahead feels too long, don’t let it paralyze you. Shift your focus. Just take the next step—no matter how small. And when you do, know that you are moving forward, that you are capable, and that you are not alone.

You don’t have to climb the whole staircase today. Just take the step in front of you. That is enough. 💛

💛 If you’re navigating life’s hard places and need a safe space to heal, grow, or just breathe—Circle of Hope Counseling Services is here for you.

We offer trauma-informed, faith-filled therapy for individuals, couples, and families.

📞 Reach out today to schedule your first session (KY residents only) or learn more: Circle of Hope Counseling Services.

You don’t have to walk this journey alone. Hope starts here.

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What is a Traumaversary?

Brandi C

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What is a Traumaversary?

A traumaversary is the anniversary of some sort of trauma in your life. It can be from a deployment, abuse, car accident, traumatic pregnancy/birth, house fires, neglect… the list can go on and on. You aren’t obsessing over all the bad things that happened in your life. It is simply something that you haven’t resolved and your body keeps the score.

Symptoms of a traumaversary can vary from sadness, anger (another topic for another day), anxiety, hypervigilance, insomnia or hypersomnia, flashbacks, nightmares, guilt, and even can manifest itself in a physical illness. The book, The Body Keeps the Score is not a fun read but it is interesting and it does drive home these concepts. 

I explain it to people who have never heard this word before in a way that it is easy to understand. When they call me for an appointment, they are usually in some sort of acute stress. When we get to talking, I ask if they remember feeling this way at the same time, every year. 9/10 times, they do feel the same way and they can’t figure it out.
When we get to digging, there is usually something that occurred, way back when, that their body is remembering/reacting to even though they hadn’t cognitively thought about that issue since it occurred. They pushed it WAY down and stuffed it away. However, their body remembers.
There are ways to cope. First, acknowledge the event and that it no longer has power over you. Talking it out…not talking it to death over and over again but just one time from start to finish. When you get the thoughts out of your head through tears, snot, words, or writing…it releases it from captivity in your brain. Again, you are not giving it power over you. A lot of times, just talking it out and saying it out loud to another set of ears releases you from that bondage.
Every person wants to be seen, heard, and, validated in their experiences. When they are, it releases you from the prison that the trauma has placed you in. I want you to remember that you are normal. There is nothing wrong with you. Have grace and compassion with yourself, practice self-care, do something for others, or just take a nap or long shower.
You are not alone. Knowledge is power. You are no longer a slave to your past. Plant your feet firmly in the present and look towards your future. That is where hope lives.

💛 If you’re navigating life’s hard places and need a safe space to heal, grow, or just breathe—Circle of Hope Counseling Services is here for you.

We offer trauma-informed, faith-filled therapy for individuals, couples, and families.

📞 Reach out today to schedule your first session (KY residents only) or learn more: Circle of Hope Counseling Services.

You don’t have to walk this journey alone. Hope starts here.

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Psychogenic Itching

Brandi C

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Psychogenic Itching: What It Is and How It Affects Us

Yes, Psychogenic itching is a real thing, and I didn’t even realize that was what was happening to me until recently. As a therapist, I am constantly learning—whether through trainings, observing other therapists, from clients, or personal experiences.

A few years ago, I tried EMDR (Eye Movement Desensitization and Reprocessing) therapy. I wanted to experience it before getting trained myself, so I could fully understand what I was asking of my clients. However, my experience with EMDR was not great. I had some things I couldn’t remember, and EMDR was recommended to help with that.

EMDR Session One

I had already completed the initial screening, so I skipped that part and moved straight to the tappers. There are several different methods of EMDR, but the tappers resonated with me the most. For the first session, I was instructed to go to my first and worst memory. I did so in a dark room, guided by a therapist, with my eyes closed and the tappers in hand. However, my mind didn’t go to the memory I expected. Instead, it went to something completely different, and I began randomly itching during the process.

The session was mentally and emotionally exhausting. Afterward, I went home and slept for 12 straight hours. This is not unusual for me after intense therapy, but the itching continued once I got home.

EMDR Session Two

In my second session, I started itching as soon as I pulled into the parking lot. I didn’t think much of it at first—after all, I have allergies. However, when the session started, I noticed the itching became more frequent and intense. Even the therapist noticed. My mind was fighting the memories, the exhaustion was setting in, and the itching continued to worsen. At one point, feeling overwhelmed, I threw the tappers to the floor and told the therapist I was done. This was less than five minutes after we began.

The therapist was shocked by my reaction and just as confused as I was. She was young, new to EMDR, and I wasn’t an easy client. It wasn’t an ideal situation for either of us.

EMDR Session Three

By the third session, the itching had escalated. I was already breaking out in hives by the time I arrived at the session. I told my therapist that we would not be doing EMDR but instead needed to address the issue of my itching. She said she had never encountered anything like this and would need to consult with her supervisor before proceeding.

We spent the rest of the session processing and talking things through. At the end of the day, her supervisor didn’t have any answers either. My case was beyond her scope, so she referred me to someone with more experience. And that marked the end of my EMDR experience. While it works for some people, it wasn’t the right fit for me, and I decided it’s not something I will pursue or train in.

Itching

Psychogenic itching is rare and not often diagnosed. It is also poorly understood by the medical community. This type of itching is brought on by psychological distress such as anxiety, stress, depression, or OCD. The sensation of itching is triggered by mental and emotional strain, and it tends to subside once you calm down.

For me, the itching became more intense when I was under a lot of stress. There were times when I experienced hives or welps on my skin as a physical reaction to anxiety, but my hives didn’t itch. However, when I am completely overwhelmed, my whole body itches, I feel heat in my chest and face, and hives start to appear. I also experience stomach issues and sometimes even feel nauseous. My psoriasis flares up as well, and I currently have patches on my face and legs.

You Are Not Crazy

If you experience something similar, you are not crazy. You are simply going through a tough time. Remember that there are things you can do to calm yourself down and manage the symptoms:

  • Take a cool shower

  • Take a nap

  • Drink cold water

  • Eat a protein snack

  • Get some exercise

  • Stand in the sun

  • Do something relaxing

  • Take your medication as prescribed

  • Talk to your counselor, therapist, or medical professional

You are not alone, and you are not abnormal. We all face difficult situations, and while we can’t control the actions of others, we can control our own reactions. Imagine yourself with a hula hoop around you. Whatever you can fit inside the hula hoop is within your control. If something is outside of your hula hoop, walk away. It’s not your circus, and they are not your monkeys.

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Guest Blogger

Take Care of Your Mental Health

Brandi C

Guest Blogger, Jenna Sherman, is writing again to help you to find ways to reduce your stress and Take Care of Your Mental Health.  Due to the subject matter of this month and the continuing pandemic of Co-vid19, self-care and reducing stress is imperative.

Take Care of Your Mental Health

How Families Can Reduce Stress and Tension During the Pandemic

The COVID-19 pandemic has been going on for months, but for self-isolating households, this time probably feels much longer. Keeping up with current guidelines and information is stressful enough. Many families are also dealing with stress from being stuck indoors together. Fortunately, there are numerous ways to address household tension. This will help your family grow closer as you ride out the rest of this pandemic.

Take Care of Your Mental Health

Before you can be there for your family, taking care of yourself is sometimes necessary. Prioritizing your mental health is always important, but it matters even more during these stressful times. Following Barefoot Faith Journey and other bloggers who regularly write about important mental health topics is a great way to start your journey toward better mental health.

 

Practicing self-care is also essential during the pandemic. Self-care can take countless forms, and it means something different to anyone. You might not be able to practice all of your usual self-care habits. During the pandemic, it still helps to prioritize simple things. Such as exercising regularly, getting enough sleep, drinking plenty of water, and eating nutritious foods.

 

If you struggle to cope, the National Alliance on Mental Illness (NAMI) has excellent resources available to help you through these times. For example, some resources can help you locate treatment options during the pandemic. In contrast, others can help you find solutions if you are overwhelmed with finances or other stressors that may have worsened because of the pandemic.

 

Keep in mind that your children may also find it challenging to cope well with the pandemic’s changes. Listening to your children’s concerns, providing structure to the day, and giving context to the news are just a few ways to help, according to the Anxiety and Depression Association of America.

Spend Time Outside

Getting fresh air is one of the most effective ways to bond as a family during the pandemic while eliminating stress and boosting everyone’s mental health. You might not be able to enjoy the same activities you did before, such as pastimes that require you to be in large crowds, but there are plenty of other ways to get outside.

 

Going on a camping adventure is fun and socially distant to try something different and get your minds off the situation. Likewise, visiting local parks you haven’t been to before is an excellent way to explore your neighborhood and stay active while self-isolating. You can even have fun without having to leave the backyard. Try having a backyard bonfire, playing yard games, or stargazing.

Keep Boredom at Bay

Boredom can easily cause tension to rise despite your best efforts. Going outside is a great way to reduce stress. There are also various fun indoor activities and equally fun bonding opportunities. For example, having a weekly game night is an excellent way to pass the time. Opting for the cooperative board and video games will allow you to keep the mood light rather than turn it competitive.

 

If you want to get serious about online gaming with each other, make sure your internet connection can keep up. Upgrading to fiber optic internet is brilliant, especially if you plan to play multiplayer games like Fortnite and let your kids play games while you work from home.

Fiber optic internet can handle several devices at the same time. As an added benefit, a faster internet connection makes downloading or streaming movies easier. This is good if you want to have a family-friendly movie night.

 

Some tension is expected as your family navigates the pandemic and adjusts to the new normal. However, it’s important not to let stress get the best of you. Checking in with your mental health, getting outside, and finding ways to combat stress indoors will help your family weather whatever the pandemic throws your way.