Tag: self-care

Circle of Hope Counseling Services, End the Stigma

Relearning How to Listen to Your Body’s Needs

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Relearning How to Listen to Your Body’s Needs

Relearning How to Listen to Your Body’s Needs

Your body remembers what your mind forgets.

It carries your stress, your stories, your trauma, and your unmet needs—quietly, until it can’t anymore. Then it starts speaking:

  • In headaches that won’t go away

  • In jaw tension and tight shoulders

  • In stomach knots and racing hearts

  • In fatigue that sleep can’t fix

  • In restlessness you can’t explain

We’re taught to override it. To push through. To numb out.
But what if this month is about relearning how to listen?

Your Body Is Not the Enemy

If you’ve lived through trauma, grief, burnout, or crisis, you may have learned to disconnect from your body just to survive.

That disconnection may have protected you once. But now, it may be keeping you from healing.

God didn’t make your body to betray you. He made it to signal, regulate, and protect you.

“Do you not know that your bodies are temples of the Holy Spirit…?”
—1 Corinthians 6:19

Your body is holy ground. It’s time to stop ignoring it.

Start with Curiosity, Not Criticism

Reconnection begins when we stop punishing our bodies and start asking:

  • What do I need right now?

  • Am I tired, or am I emotionally overwhelmed?

  • What sensations do I notice when I feel peace—or stress?

  • Where does anxiety live in my body?

  • What brings me comfort and calm?

You don’t need to understand everything. Just notice. Stay present. Breathe.

3 Gentle Practices to Try This Week

  1. Body Scan Prayer
    Sit still. Invite the Holy Spirit in. Scan your body from head to toe, noticing any tension or discomfort. Speak kindness over each part.

  2. Movement with Intention
    Go for a slow walk. Stretch your arms. Lie on the floor. Let your body move for the sake of connection—not performance.

  3. Ask: What Would Feel Good Right Now?
    A cold glass of water? A deep breath? A moment of stillness? A warm bath? Practice following through.

Your Body Is Trying to Help You Come Home

Every signal, every ache, every tight chest is an invitation to return to yourself.

You don’t have to fear your body’s voice.
You just have to learn its language again.

And when you do, you’ll hear what God already sees:

You are not broken. You are beautifully wired to heal.

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

 

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5 Simple Steps to Care for Your Mental Health and Well-Being

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5 Simple Steps to Care for Your Mental Health and Well-Being

5 Simple Steps to Care for Your Mental Health and Well-Being

When life feels overwhelming, our mental health can quietly slip into the background. But we weren’t meant to live in survival mode—we were made to thrive. Just like our bodies need nourishment and rest, our minds and hearts do too. These five simple yet powerful steps can help bring peace, balance, and clarity to your daily life.

1. Eat Well

The food we eat affects more than our waistline—it impacts our mood, focus, and energy levels. Fueling your body with whole foods, water, and balanced nutrition gives your brain the support it needs to function well. Small changes, like adding one more fruit or veggie a day, can make a big difference.

📝 Try this: Plan one nourishing meal this week where you sit down, bless your food, and savor every bite.

2. Move Your Body

Exercise doesn’t have to mean hitting the gym. Whether it’s a walk with your dog, dancing in the kitchen, or stretching before bed—movement releases endorphins that help combat anxiety and depression. It’s also a beautiful reminder that your body is a gift, not a burden.

📝 Try this: Choose one way to move today that feels fun, not forced.

3. Rest and Sleep Well

God designed us to need rest—real rest. Not just closing your eyes, but allowing your body to recharge and your mind to quiet. Sleep affects every area of mental health, and without it, our emotional resilience takes a hit.

📝 Try this: Set a calming bedtime routine that honors your need for restoration. No guilt. No shame. Just rest.

“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.”
— Psalm 4:8 (NIV)

4. Pray or Meditate

Our minds need stillness. Prayer invites God into our chaos. Meditation helps quiet the noise. Both can be anchors when everything feels like too much. Whether it’s a deep breath, a whispered prayer, or a few minutes of silence—this sacred pause can reset your spirit.

📝 Try this: Set a timer for five minutes today. Just breathe, be still, and invite God to meet you there.

5. Connect with Others

We were not meant to do life alone. Connection is the heartbeat of healing. Call a friend, share a laugh, join a small group, or talk with a therapist. Vulnerability is scary—but it’s also where freedom begins.

📝 Try this: Reach out to someone today. Let them know they matter—and remind yourself that you do, too.

Your mental health matters. Start small. Be gentle. Let grace lead.

💛 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 Happens When Your Pitcher of Life Crashes

Brandi C

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What Happens When Your Pitcher of Life Crashes

Life is like a glass pitcher from the 1960s—meant to hold lemonade, sun tea, or even flowers. From the moment we are born, we have a purpose, just as a pitcher is meant to hold liquid. As we grow, we fill that pitcher with our dreams, aspirations, and ideals. We pour into it our vision of the perfect career, the ideal family, the dream home, the car we long to drive, and the life we imagine for ourselves. Every hope and expectation fills the pitcher to the brim, reflecting the future we once envisioned. Here is a story of What Happens When Your Pitcher of Life Crashes.

But then, life happens. The pitcher slips from our hands, crashing to the floor, shattering into countless pieces. Our dreams scatter across the ground, and as we scramble to gather them, we cut ourselves on the shards of broken expectations. In that moment, we face a choice: sweep it all into the trash and discard our dreams, or painstakingly pick up the larger pieces and try to glue them back together.

Choosing the latter, we piece together our pitcher, carefully mending the cracks. To the naked eye, it may look almost whole again, a testament to our resilience. But as we begin to refill it with new dreams and experiences, the invisible fractures reveal themselves. Water seeps through the cracks, reminding us that no matter how hard we try, the pitcher will never hold liquid the way it once did.

This has been the story of my life. My dreams were grand—I wanted to be a veterinarian for farm animals, inspired by my father’s belief in my natural talent. I pursued that path, thinking it was the only way to make him proud. But in time, I realized he was proud of me simply for being his child. My true calling was to help people, though I didn’t have the words for it back then. It took 30 years for that dream to materialize.

I dreamed of a life on a farm, raising Angus cattle. Instead, I built a different kind of home. Marriage, too, took unexpected turns. He wanted one child; I wanted four. We compromised on three, ended up with five, and now we have seven. Parenting has been anything but perfect. I’ve made mistakes, but I’ve also learned the power of apologizing and acknowledging those missteps. I can’t undo the past, but I can ensure my children know they are loved, seen, and heard. I can’t force forgiveness, but I can model grace and understanding.

The dreams of my youth—riding a canary-yellow Harley, living in a spacious two-story house—evolved over time. I went from a sporty little car to a minivan, then an SUV. Our first home was a tiny 900-square-foot space, squeezing in seven people with a single bathroom. We moved several times before finally settling into a house we love—one we chose with our adult children in mind, a place where they would always feel welcome.

Is my family as close as I had envisioned? It depends on the season. Some relationships are stronger than others, and we all navigate misunderstandings and miscommunications. But we come together for holidays and gatherings, and I believe that, when it truly matters, we will show up for one another.

My pitcher will never hold water again. But rather than discard the broken pieces, I created something new. I took the shards—my pain, trauma, uncertainties, poor choices, regrets, and disappointments—and mourned the loss of what could have been. And then, God transformed those pieces into something beautiful. Like a mosaic, my life tells a different story than I once imagined, but it is still a masterpiece. Isaiah 61:3 speaks of beauty rising from ashes, and I have found that to be true. Even when life feels like it’s burning around me, when I take time for self-care, lean on those I trust, and embrace grace and forgiveness, I can see the beauty in the brokenness.

My story is still being written. My mosaic is still taking shape. And in its imperfection, it is more beautiful than I ever could have planned.

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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Be Unapologetically You

Brandi C

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Be Unapologetically You

The world will always have opinions about who you should be, how you should act, and what path you should take. But here’s the truth—you are not here to meet someone else’s expectations. Instead, you are here to be fully, unapologetically, and authentically yourself.

Embracing Who You Are

Being yourself doesn’t mean being reckless or unkind. Rather, it means standing firm in your values, embracing your quirks, and refusing to shrink yourself for the comfort of others. You were not created to fit inside someone else’s mold; instead, you were made to be exactly who you are.

Grace and Dignity in Authenticity

Some may think that being unapologetically yourself means being harsh or dismissive. However, the key is to carry yourself with grace and dignity. You don’t have to argue for your worth, nor do you have to prove anything to anyone. Instead, you walk in confidence, knowing that those meant to be in your life will love and respect you as you are.

The Power of Boundaries

✔ Know Your Worth – You do not need external validation to confirm your value. Instead, trust in yourself. ✔ Set Healthy Boundaries – It’s okay to say no. In fact, protecting your peace is essential. ✔ Surround Yourself with Supportive People – Choose relationships that encourage and uplift you, rather than those that drain your energy. ✔ Let Go of People-Pleasing – You will never make everyone happy, and that’s okay. More importantly, you deserve to prioritize your own happiness. ✔ Love Yourself Fiercely – Speak to yourself with kindness and appreciation, just as you would to a dear friend.

Other People’s Opinions Are Not Your Problem

What others think of you is a reflection of them, not you. If someone has an issue with who you are, that’s their burden to carry—not yours. Rather than worrying about their judgment, focus on living in alignment with your truth. You are not responsible for making yourself smaller so others feel comfortable.

Live Boldly, Love Yourself

Be unapologetically you. Show up in this world with confidence, love yourself without hesitation, and set the boundaries that protect your peace. Ultimately, those who are meant to be in your life will celebrate you for exactly who you are. And those who can’t? Let them go with grace.

You are enough—just as you are.

💛 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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Not All Scars Can Be Seen

Brandi C

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Not All Scars Can Be Seen

Not All Scars Can Be Seen

Scars tell stories. Some are visible, etched into our skin as reminders of battles fought and wounds healed. Others, though, remain hidden as they carve deep into our hearts and minds, shaping us in ways the world cannot see but are just as real.

The Weight of Invisible Wounds

Emotional and psychological scars often go unnoticed. There’s no cast for a broken spirit, no stitches for a wounded heart. Trauma, grief, anxiety, and depression—these struggles don’t always show on the outside, but they shape us just the same.

The hardest part? Others may not understand. It’s easy to offer sympathy for a physical injury. However, invisible scars often come with judgment, doubt, or well-meaning but dismissive comments like “Just move on” or “It’s all in your head.” But pain doesn’t have to be visible to be valid.

Healing Takes Time

Just like physical wounds, emotional scars need time to heal. Healing doesn’t follow a straight path; instead, it moves through ups and downs. Some days, you feel strong, and on other days, the past creeps back in. That’s okay. True healing isn’t about forgetting what hurt you—it’s about learning to live beyond the pain and finding ways to move forward.

How to Care for the Unseen Wounds

✔ Acknowledge Your Pain – Your feelings are real and deserve space. Recognizing and accepting them is the first step toward healing. ✔ Speak Your Truth – Whether through therapy, journaling, or talking to a trusted friend, expressing your emotions can be powerful and cathartic. ✔ Set Boundaries – Protect your peace. It’s okay to walk away from toxic environments and relationships that no longer serve you. ✔ Practice Self-Compassion – You are not your trauma. Therefore, be gentle with yourself and give yourself the grace to heal. ✔ Seek Support – You don’t have to carry this alone. There is strength in reaching out, and there are people who want to help.

You Are Not Alone

If you carry invisible scars, know this: You are seen. You are valued. Your pain matters. Healing is possible, and you are worthy of it.

Scars, visible or not, are proof of survival. And you? You are still here. You are still fighting and you are still standing. That is strength, resilience, and that is something to be proud of.

💛 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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The Power of Small Breaks

Brandi C

circle of hope counseling services

The Power of Small Breaks: Give Your Mind a Moment to Breathe

In a world that glorifies hustle and productivity, taking a break can sometimes feel like a weakness. But the truth is, there is nothing wrong with stepping away to calm your mind. In fact, it’s necessary.

Your mind is constantly working—processing emotions, solving problems, and managing daily life. Just like your body needs rest, your mind does too. When you push yourself without pause, stress builds, thoughts become overwhelming, and exhaustion sets in. A small break isn’t time wasted; it’s an investment in your well-being.

A break doesn’t have to be hours long. It can be a few deep breaths, stepping outside for fresh air, closing your eyes for a moment of silence, or simply sipping your favorite drink without distractions. Small moments of stillness reset your mind, reduce stress, and improve focus.

Here’s why taking breaks is important:

  1. Rest prevents burnout. Constant stress wears you down. Taking short breaks helps you reset and come back stronger.
  2. Your thoughts become clearer. Stepping away allows your brain to process things better, leading to better decision-making.
  3. It improves emotional well-being. Breaks help you regulate emotions, reducing anxiety and overwhelm.
  4. You become more productive. A rested mind works more efficiently than an exhausted one.

Never feel guilty for pausing. Your mental health matters. Taking a break doesn’t mean giving up—it means recognizing that you are human and deserving of rest. So today, give yourself permission to pause, breathe, and reset.

Your mind will thank you.

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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Be Kind to Your Mind

Brandi C

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Be Kind to Your Mind

We often hear the phrase be kind to others, but how often do we practice kindness toward ourselves—especially our minds? The way we think, the words we speak to ourselves, and the care we give our mental well-being all matter. Your mind deserves kindness, too.

Life can be overwhelming, and our thoughts can easily become filled with worry, self-doubt, and negativity. But just as we nurture our bodies with food and rest, we must nurture our minds with grace, patience, and care. You are not your mistakes. You are not your struggles and you are worthy of peace.

So how do you show kindness to your mind?

  1. Speak to yourself with love. Replace self-criticism with encouragement. Instead of “I’m failing,” try “I’m learning.” Instead of “I’m not enough,” remind yourself “I am doing my best, and that is enough.”
  2. Take breaks without guilt. Rest is not a luxury—it’s a necessity. Your mind needs time to recharge, just like your body.
  3. Set boundaries. Protect your peace by limiting negativity, whether it’s toxic relationships, social media, or overworking yourself.
  4. Seek help when needed. There is strength in asking for support. Whether through prayer, therapy, or trusted friends, you don’t have to carry everything alone.
  5. Fill your mind with good things. Read, listen, and surround yourself with positivity. What you feed your mind shapes how you feel.

You are worthy of love, including the love you give yourself. So be kind to your mind. Give it rest. Give it grace. And remind yourself daily: you are doing better than you think.

💛 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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Take a Deep Breath

Brandi C

circle of hope counseling services

Pause. Take a Deep Breath.

Life moves fast. We rush from one thing to the next, caught up in responsibilities, worries, and endless to-do lists. But when was the last time you truly paused? Took a deep breath? Allowed yourself to simply exist in the moment?

Right now, take a deep breath. Inhale slowly. Feel the air fill your lungs. Exhale and let go of the tension you didn’t realize you were holding. Now, look around. Notice the little things—the way the sunlight filters through the window, the sound of laughter in the distance, the feeling of your feet grounded beneath you.

We spend so much time looking forward or looking back that we forget the present moment is all we truly have. The past is gone. The future is unknown. But right now—this breath, this heartbeat, this moment—is yours to embrace.

No matter what challenges you face, there is still beauty to be found. A quiet morning. A warm hug. A kind word. These small moments hold more meaning than we often realize. They remind us that even in the chaos, there is peace to be found.

So pause. Breathe. Let yourself be still, even if just for a moment. Appreciate the life you are living right now. The world will keep moving, but you don’t have to race to keep up. Presence is a gift—one that is always within reach if you simply choose to take it.

Breathe in. Breathe out. Be here, present, and grateful.

💛 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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You are Enough

Brandi C

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You Are Enough

I know it feels like the world can be against you sometimes. The weight of others’ opinions, assumptions, and judgments can be exhausting. But hear me loud and clear: you are enough. You are worthy of love, respect, and all the good things life has to offer.

You do not deserve to be treated as “less than”—not by family, friends, co-workers, or even a stranger having a bad day in a drive-thru. Your worth is not up for debate. You deserve kindness, just as you should extend kindness to others. We are all trying to navigate this life, and we only get one shot at it. Make it count.

People will believe what they want to believe about you. Let them. You cannot control someone else’s thoughts, assumptions, or misunderstandings. What you can control is how you allow those things to affect you. You don’t have to make space for people who tear you down, question your worth, or bring negativity into your life.

Setting boundaries is not just healthy—it’s necessary. Protecting your peace is not selfish; it is self-respect. If that means creating distance from toxic people, do it. If that means cutting them out completely, don’t hesitate. The people who truly care for you will respect your boundaries, not challenge them.

You are not here to prove yourself to anyone. You are here to live, to love, and to embrace the beauty of who you are—without apology. Do not let anyone convince you that you are anything less than enough.

Stand tall. Walk in your worth. And if someone refuses to see it, let them go. You are enough—exactly as you are.

💛 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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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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It is Okay to Ask for Help

Brandi C

untitled design (2)

It Is Okay to Ask for Help

Somewhere along the way, we’ve been told that asking for help is a sign of weakness. That struggling alone is more admirable than admitting we need support. But that’s a lie. Asking for help is not weakness—it’s courage.

Life can be overwhelming. Some days feel heavier than others, and no matter how strong you are, you weren’t meant to carry it all alone. You don’t have to pretend you’re okay when you’re not. It’s okay to say, “I need help.” Whether that means reaching out to a friend, a therapist, a loved one, or even just admitting to yourself that things feel hard right now—it all matters.

Maybe you’re afraid of being a burden. But listen—you are not a burden. The people who love you want to be there for you. And if you don’t have that support system yet, there are people out there who care, who will listen, and who want to help. You are not alone in this.

Small steps count. Maybe today, “asking for help” looks like texting a friend, scheduling an appointment, or simply letting yourself acknowledge that you don’t have to do everything on your own. That is enough.

You are worthy of support. You deserve kindness, including from yourself. And no matter what your anxious thoughts tell you, you are never too much, never too broken, and never beyond help.

Let’s normalize asking for what we need. Let’s remind each other that strength is found in connection. And let’s keep fighting the darkness—together.

💛 You are not alone. Keep going.

💛 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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Mental Health Check-In

Brandi C

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Mental Health Check-In

Hey, friend. Let’s take a moment for a mental health check-in. Life gets busy, overwhelming, and downright chaotic at times. But right now, pause. Breathe. This moment is yours.

Give a Time for Yourself

When was the last time you did something just for you? Not for work, not for your family—just for you? Rest is not a reward; it’s a necessity. Whether it’s five minutes of deep breathing, a walk outside, or your favorite song on repeat, you deserve time to recharge.

Small Steps Are Big Steps

Maybe today, all you could do was get out of bed. That counts. Maybe you sent that hard email, drank some water, or finally scheduled that appointment. Those are victories. Progress is still progress, no matter the size. Every small step forward is a big step toward healing.

You Have Survived 1000% of Your Chaotic Days

Think back to the days you didn’t think you’d make it through. The ones where the weight felt unbearable. And yet, here you are. You have survived every hard moment, every anxious thought, every storm. Honestly, you are stronger than you realize.

You Are Really Amazing

Seriously. You are navigating life with all its ups and downs, carrying burdens, showing up even when it’s hard. That takes strength. You are doing better than you think, and you are worth celebrating.

You Are Not Your Anxious Thoughts

Your mind may tell you otherwise, but hear this: You are not your fears. You are not your worries. You are not your worst moments. Anxiety lies, but you are so much more than what it tries to tell you.

You are worthy of peace, love, and light. Keep going. 💛

💛 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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Why Am I Feeling Anxious?

Brandi C

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Why Am I Feeling Anxious?

So, we am I feeling anxious? Leave comments below for why you are experiencing anxiety. Anxiety has a way of sneaking in, sometimes without warning. One minute, you’re going about your day, and the next, your heart is racing, your thoughts are spiraling, and a sense of unease settles in. But why? Why do we feel anxious, especially when we can’t pinpoint a specific reason?

Anxiety is our body’s built-in alarm system, designed to protect us from danger. The problem? Our brains don’t always distinguish between real threats and perceived ones. Stress, past trauma, exhaustion, or even an upcoming event can trigger the same fight-or-flight response as an actual emergency.

You might be feeling anxious because:

  • You’re overwhelmed. Life’s demands can pile up quickly, making it feel impossible to keep up.
  • You’re carrying unprocessed emotions. Grief, fear, or unresolved trauma can manifest as anxiety.
  • You’re overstimulated. Too much noise, social media, or even caffeine can heighten anxiety levels.
  • Your body is reacting. Lack of sleep, poor nutrition, or hormonal changes can contribute to anxious feelings.
  • You’re fearing the unknown. Uncertainty about the future can trigger anxiety, even if nothing is immediately wrong.

So, what can you do? First, breathe. Ground yourself in the present moment. Acknowledge that your feelings are valid but not always reflective of reality. Talk to someone you trust, journal your thoughts, or engage in an activity that brings you peace.

If anxiety is persistent or overwhelming, seeking professional support can help. You are not weak for feeling this way. You are human. And you are not alone.

Anxiety may whisper fear, but hope speaks louder. Keep going.

💛 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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You Don’t Need To…

Brandi C

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What You Should Not Sacrifice When It Comes to Self-Care

Self-care isn’t just about bubble baths and spa days—it’s about protecting your well-being in all aspects of life. Too often, we sacrifice our own needs for the sake of others, for the pressures of daily life, or simply because we don’t believe we deserve care. But here’s the truth: there are certain things you should never sacrifice when it comes to self-care.

1. Staying Stuck in the Past

The past can hold powerful lessons, but it can also become a prison. Dwelling on past mistakes, hurts, or regrets only keeps you from fully living in the present. Give yourself the grace to move forward. Healing isn’t about forgetting—it’s about learning, growing, and giving yourself permission to embrace what’s ahead.

2. Pushing Yourself Beyond Your Limits

There’s a difference between challenging yourself and overextending yourself. Growth is good, but burnout is not. Rest is just as important as progress. Listen to your body and mind—when they tell you to slow down, respect that. You do not have to earn your rest.

3. Ignoring Your Emotions

Your feelings are valid, whether they are comfortable or not. Ignoring emotions doesn’t make them disappear—it only pushes them deeper, where they fester and manifest in unhealthy ways. Acknowledge what you feel, process it in a healthy way, and give yourself space to heal.

4. Keeping Everyone Happy

Trying to please everyone is a losing battle. You can’t control how others feel or respond, and constantly putting their happiness above your own will drain you. It’s okay to prioritize yourself. It’s okay to set boundaries. You are not responsible for managing everyone else’s emotions at the expense of your own.

5. Overthinking Everything

Overthinking can steal your peace and leave you paralyzed by indecision. While it’s important to be thoughtful, there’s a fine line between being intentional and getting stuck in a loop of “what ifs.” Trust yourself. Not every decision has to be perfect. You are allowed to make choices without exhausting yourself over every detail.

6. Sacrificing Your Health

Your health—both physical and mental—should never come last. Skipping meals, running on little sleep, neglecting movement, or ignoring mental exhaustion are not signs of strength. They are warning signs. You only get one body and one mind—take care of them.

You Deserve Self-Care

Self-care is not selfish. It’s not optional. It’s necessary. You cannot pour from an empty cup, and sacrificing yourself for the sake of everything and everyone else will only leave you depleted. Honor your needs, set boundaries, and give yourself the same love and care you so freely offer others.

If you need support in learning how to prioritize yourself, manage stress, or set healthy boundaries, reach out for a free 15-minute consultation or schedule an appointment today (Kentucky residents). You are worth 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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Take a Breath

Brandi C

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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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Self-Care for Your Mental Health

Brandi C

The Importance of Self-Care for Your Mental Health

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Self-care is not a luxury—it’s a necessity. It plays a vital role in maintaining good mental health, yet it’s something many of us struggle with. I know this firsthand because, for a long time, I found it difficult to prioritize myself. But over time, I’ve learned that taking care of myself isn’t selfish—it’s essential.

Self-care looks different for everyone, and it doesn’t have to be complicated or expensive. It can be as simple as taking five minutes to breathe under a warm blanket, enjoying a scoop of ice cream after a tough day, or diving into a good book. Some forms of self-care may require an investment, like a manicure, a pedicure, or a massage, but many are completely free. The key is finding what helps you recharge and making it a priority.

Life can be overwhelming, and when I don’t take intentional moments to care for myself, I find that I “spin out” quickly. The stress builds, and suddenly, I’m reacting emotionally instead of responding thoughtfully. But when I take time to slow down and love on myself, I can regain my focus, reduce anxiety, and approach challenges with a clearer mind.

Self-care isn’t just about what we do—it’s about recognizing that we are worth the effort. You are worth the effort. Your well-being matters.

If you need some help learning how to practice self-care or tips for working through your anxiety, reach out and schedule your free 15-minute consultation or book an appointment today (Kentucky residents)! You are worth 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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Faith Journey

Let Them by Cassie Phillips

Brandi C

let them

Let Them by Cassie Phillips

If they want to choose something over you, LET THEM.

If they want to go weeks without talking to you, LET THEM.

If they are okay with never seeing you, LET THEM.

If they are okay with always putting themselves first, LET THEM.

If they are showing you who they are and not what you perceived them to be, LET THEM.

If they want to follow the crowd, LET THEM.

If they want to judge or misunderstand you, LET THEM.

If they act like they can live without you, LET THEM.

If they want to walk out of  your life and leave, hold the door open, AND LET THEM.

Let them lose you. You were never theirs, because you were always your own.

So let them.

Let them show you who they truly are, not tell you.

Let them prove how worthy they are of your time.

Let them earn your forgiveness.

Let them call you to talk about ordinary things.

Let them take you out on a Thursday.

Let them talk about anything and everything just because it’s you they are talking to.

Let them have a safe place in you.

Let them see the heart in you that didn’t harden.

Let them love you.

Author: Cassie Phillips

💛 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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