Tag: Mental Wellness

Circle of Hope Counseling Services, End the Stigma

The Power of Self-Care in Healing

Brandi C

The Power of Self-Care in Healing

The Power of Self-Care in Healing

We often think of self-care as bubble baths, spa days, or quiet moments with a good book. And while those things are beautiful expressions of rest, true self-care is deeper. It is sacred. It is healing. And it is necessary—especially when you are walking through seasons of trauma, grief, or emotional exhaustion. There is The Power of Self-Care in Healing.

At its core, self-care is about stewardship: caring for the body, mind, and spirit God entrusted to you. It’s not selfish or indulgent. Honestly, it’s honoring the image of God in you.

Why Self-Care Is Essential to Healing

When we go through hard times—whether it’s unresolved trauma, chronic stress, loss, or anxiety—our nervous systems stay in a heightened state of alert. This prolonged stress can lead to burnout, illness, and emotional breakdowns. That’s why self-care is not a luxury. It’s a lifeline.

Scripture reminds us that even Jesus stepped away from the crowds to rest and pray (Luke 5:16). If the Son of God needed intentional rest, how much more do we? When we care for ourselves, we’re better equipped to care for others, to serve, and to fulfill our purpose.

Faith-Based Self-Care Practices

Self-care as a believer means aligning your practices with the Word of God. It’s not just about pampering—it’s about peace, presence, and purpose.

Here are a few ways to integrate faith with self-care:

  1. Quiet Time with God – Start your day with prayer, worship, or journaling Scripture. Let His truth fill your heart before the world has a chance to speak.

  2. Sabbath Rest – Honor God with a day of rest. Unplug from responsibilities and reconnect with what gives life to your soul.

  3. Healthy Boundaries – Jesus had boundaries. He said no. He walked away from crowds to care for His soul. You can too.

  4. Physical Movement – Caring for your body is honoring God’s temple (1 Corinthians 6:19-20). Even a walk outside can be healing.

  5. Community – We are not meant to heal alone. Safe people, support groups, and faith-filled friendships are essential.

Therapeutic Tips for Self-Care

At Circle of Hope Counseling Services, we guide clients to develop practical and sustainable self-care routines. That often begins with asking:

  • What helps you feel grounded?

  • What rhythms help you feel connected to God and yourself?

  • What’s one thing you can stop doing that drains your energy?

We help you build a toolkit of self-care practices that support emotional regulation, reduce anxiety, and increase your sense of safety and well-being.

Remember: even five minutes of intentional care each day can make a difference.

Giving Yourself Permission

One of the greatest hurdles to self-care is permission. Somewhere along the way, we’ve believed the lie that caring for ourselves is lazy, selfish, or unnecessary. But let me say this clearly: you have permission to rest. You have permission to say “not right now.” You have permission to take up space, to breathe, to heal.

Healing is hard work. Self-care supports that work by allowing you to pause and be filled again.

A Loving Reminder

Psalm 23:2–3 says, “He makes me lie down in green pastures. He leads me beside quiet waters. He refreshes my soul.” That is self-care. That is the heart of God for you.

Let Him lead you into stillness. Let Him refresh your soul.

You are not a machine—you are a beloved child of God. And you are worth caring for.

💛 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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Circle of Hope Counseling Services, End the Stigma

Dear Amygdala

Brandi C

Dear Amygdala

Dear Amygdala,

You are not my friend, dear Amygdala. The emotions you project are not welcome.

It has become clear that you are being used and manipulated. Past trauma is being stirred up, allowing old wounds to resurface and impact the present. Pain that should have remained in the past is now bleeding into new relationships and experiences.

But I see through it. Your tricks are exposing.

God is bigger.

For Inquiring Minds

The amygdala is the “fear center” of the brain. It is the primitive part that begins developing at conception. It holds implicit memories from early life, shaping responses and reactions in ways that aren’t always rational or helpful.

Simply put—it can be a troublemaker.

This small, almond-shaped cluster of neurons plays a key role in processing emotions and is part of the limbic system, which governs responses to fear, stress, and survival instincts.

Hard Conversations

Difficult conversations have filled this past week—bringing unspoken truths to light and revealing insights that offer both clarity and discomfort. There is peace in understanding but also uncertainty about the next steps.

The road ahead is winding, but the journey continues. Healing is not linear, and growth is often uncomfortable. Yet, in these struggles, there is transformation. There is strength in facing fears, in refusing to let past pain dictate the future.

The amygdala may try to whisper fear, but the heart and mind have the power to choose a different path. Forward, with faith.

Reach Out

💛 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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Circle of Hope Counseling Services, End the Stigma

Stop Silent Start Talking

Brandi C

@circle of hope counseling services

Stop Silent, Start Talking: Let’s End the Stigma Around Mental Health

For too long, mental health struggles have been met with silence, shame, and stigma. Stop silent, start talking: Let’s end the stigma around mental health. People suffer in the dark, afraid to speak up, fearing judgment or rejection. But here’s the truth: mental health is just as important as physical health, and it’s time we start talking about it.

When we stay silent, the stigma wins. It keeps people from reaching out, from seeking help, from knowing they are not alone. But when we speak up—when we share our struggles, listen without judgment, and remind each other that it’s okay to not be okay—we break the chains of shame.

Talking about mental health doesn’t mean you have to share every detail of your journey. It can be as simple as checking in on a friend, starting a conversation, or letting someone know you see them and they matter. It can be reminding yourself that needing help is human, not weakness.

If you’re struggling, please know this: You don’t have to suffer in silence. Your feelings are real. Your struggles are valid. Help is available, and you are worthy of it.

And if you’re someone who wants to help end the stigma, start by listening. By being a safe space. By refusing to let shame silence those who need to be heard.

Mental health matters. You matter. Let’s stop the silence and start talking—because together, we can change the conversation.

💛 You are not alone. Let’s break the stigma, one conversation at a time.

💛 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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Circle of Hope Counseling Services, End the Stigma

Take a Breath

Brandi C

circle of hope counseling services (3)

Take a Breath: You Are Not Alone

Sometimes, we all need to take a breath. Life can be overwhelming—finances, family responsibilities, work pressures, church commitments, and the everyday challenges of simply existing can pile up quickly. It’s easy to feel like you’re drowning, trying to juggle it all while keeping a brave face. But here’s the truth: you don’t have to do it alone.

Your support system—friends, family, church, or close colleagues—can be a tremendous source of comfort. Lean into them. Let them lift you up when you’re struggling. But sometimes, even the best support system isn’t enough. And that’s okay. There’s no shame in needing more than what your inner circle can provide.

When life feels too heavy, reach out. Call a counselor, a therapist, or a pastor. There are people who are trained to help you process, heal, and find a path forward. Seeking help isn’t a sign of weakness—it’s an act of strength and self-care. You were never meant to carry the weight of the world alone.

We get one shot at life. There are no “do-overs.” That doesn’t mean you have to get it all right the first time, but it does mean that every moment matters. Don’t waste time feeling guilty for needing help. Don’t spend years believing that struggle is just “the way it is.” You deserve more than just surviving—you deserve to thrive.

So, take a breath. Love yourself. Love others. And remember, you are never alone.

💛 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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Circle of Hope Counseling Services, End the Stigma

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

A Letter to Myself

Brandi C

A Letter to Myself

My guest blogger wants to step back in time and parent that child who was abused and never truly parented.  She wants that little girl to know that what is happening is wrong and that she is not at fault.  What a beautiful way to begin the healing process.

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Sarah,

I have written numerous letters to others who have significantly hurt me, but I have yet to write a letter to the person I feel has hurt me the most. 

That person is me. 

For years I have “punished” myself for things that were not my fault. It has been hard to remember that when bad things were happening to me, I was between the ages of 7 and 11. I have blamed myself for years for the people around me dying. I have blamed myself for not being there for them while they die. Like, for goodness sake, Sarah, you were like 9. It is not your responsibility to take care of people who are dying.

Changes

When my dad divorced for a second time, we had just moved, and we were tight on money. It is not that my dad was not making enough. It was because he gave his ex-wife a good chunk of his money. So, I started skipping meals to ensure everyone had enough to eat. When I ate, my brother would comment on my weight or how much I was eating. I stopped eating for weeks and started working six days a week. 

After over a year of doing that 

I finally realized that it wasn’t my responsibility to ensure everyone ate. It was my father’s, and he was incredibly absent then. So I slowly started eating again. I have better eating habits now, but I still have days when I feel I shouldn’t be eating. To this day, if I have to get weighed, I can’t look at the scale because If I see what it says, I will spiral.

Absent Parent

Around that same time, my dad was incredibly absent. All of the cooking, cleaning, and children became my responsibility. I was the parent in the household. I juggled all of my duties at home, schoolwork, and band. 

The only thing I remember from this period of my life is being incredibly exhausted. It was at this time sister would hardly sleep. And she became violent. So I would wake up at three in the morning to her punching me in the face or pulling my hair. I remember the countless morning of me just crying because I was so tired and in pain. 

That was a super dark time in my life. 

This was the beginning of a super dark time for me. I had zero will to live. I didn’t care what happened to me. Honestly, I wish this part of my story had a happier ending, but I’m still learning that Madison isn’t my child or my responsibility. 

I feel guilty when I go out while she’s at the house. Also, I feel anxious that something terrible will happen to her while I am gone. I feel like I have been better about leaving her home, so that is a step in the right direction.

The Shooting

Then, I guess the last piece of this story is about the shooting. I remember that morning going into the band room with my friends. I stood across the room from him and just stared at him. The atmosphere that morning felt off. 

I used to blame myself for not talking to him that morning. I used to think that he wouldn’t have killed two people if I had just talked to him. That was his choice, not mine. It’s not my fault. It’s not my fault. It is not my fault. After a while of repeating that to myself, I finally believed it. 

 Love,

 Sarah.

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The Dark Days

Brandi C

The Dark Days

In this piece, The Dark Days, my guest blogger describes what depression looks like for her.  Yet, she perseveres and powers on.

The Dark Days

I never know when they will come

Always lurking around the corner

Like a lion ready to pounce

They come without warning

When I wake, I feel it

The darkness closes in

And I welcome it

The darkness is familiar to me

Though it is full of sadness and hurt

Trauma and the like

Part 2

But I am not surprised

I know when the time has come

For another dark day to begin

Therapy helps

Medication helps

But the dark days are still around

Brought on by stress or pain

Or sometimes for no reason at all

Those days when all I want to do

Is lying in bed and hiding from the world

Part 3

I wonder what made me this way

Why do I have these dark days?

Sometimes I understand

Sometimes I don’t

I used to be told

You have everything

How can you have these dark days?

It’s all in your head

It isn’t real 

Then why do I feel this way?

Part 4

It’s not that I want to feel like this

I didn’t choose this life

I don’t choose the dark days

If I had to choose

I would choose light

Happy

Sunshine, rainbows

Sadly, they don’t come that often

Part 5

It isn’t my fault that I am this way

That the dark days chose me

I can’t help it

What I can do is try to mitigate the damage

Damage control 

I never know when the next dark day will come

But I can take my meds

I can go to therapy

I can talk to the few people I trust

Part 6

Maybe

Just maybe

The dark days will go away

I can hope

I can dream

But for now, the dark days are here

The dark days don’t define me

They are not who I am

I know who I am

I am confident in who I am

Part 7

But on those days, sometimes I forget

It is a talent those days have 

I don’t mean to forget, but sometimes I do

It’s like a fog over my mind

A dense, soupy fog

That distorts words

Distorts feelings

Emotions

And people 

Part 8

I have to be strong

{I} can’t let the bad days hold me

I can’t let myself down into that pit

The pit where I have spent many a night

The pit is where the darkness leads

The darkness can’t take me there

No more

No more

Part 9

So I will soldier on

Put on a brave face 

When the darkness comes 

Because the darkness can’t take me

Not now

Not ever