Counseling with Chelsea

02/21/2025

To my BIPOC, LGBTQIA+, neurodivergent, disabled, undocumented, and all marginalized communities—I want you to know: I see you. I value you. I stand with you.

These are incredibly challenging times. The world around us is changing in ways that make life harder for so many of us—especially those of us who have historically been pushed to the margins. The rise in policies and movements that dismiss the importance of honoring diverse experiences is having a profound impact on our communities. This shift affects us all, in ways that stretch far beyond any single area of life. From the workplace to schools, from healthcare to legal systems, the impact of these changes is undeniable. It feels like we're constantly being told that our identities, experiences, and rights don’t matter. But they do.

I want to assure you that, regardless of the noise, my commitment to you and your well-being remains unwavering.

🌿 Mental health care is a human right.
🏳️‍🌈 Your identity and experiences matter.
🤝 You deserve care that is ethical, affirming, and rooted in acceptance and understanding.
PERIOD

If you or someone you know is feeling impacted by these changes, here are some resources that offer support, advocacy, and care:

Mental Health & Crisis Support:
🔹 Thrive Lifeline – text “THRIVE” to begin your conversation with us 24/7/365, from anywhere: +1.313.662.8209
🔹 Trans Lifeline – (877) 565-8860 | translifeline.org
Provides peer support for transgender people in crisis.
🔹 The Trevor Project (LGBTQIA+ Youth) – Text “START” to 678-678 or call (866) 488-7386 | thetrevorproject.org
Offers su***de prevention and crisis intervention for LGBTQIA+ youth.
🔹 National Su***de Prevention Lifeline – Call 988
A confidential 24/7 lifeline for people in distress.
🔹 The Loveland Foundation (Therapy for Black Women & Girls) | thelovelandfoundation.org
Offers free therapy and mental health support to Black women and girls.
🔹 Inclusive Therapists – Find affirming mental health providers | inclusivetherapists.com
A directory of mental health professionals committed to serving marginalized communities.

Legal & Advocacy Resources:
🔹 RAICES (Support for Immigrants & Refugees) – raicestexas.org
Provides free and low-cost legal services for immigrant families.
🔹 American Civil Liberties Union (ACLU) – aclu.org
Works to protect and defend individual rights and liberties, including LGBTQIA+ rights.
🔹 National Center for Transgender Equality – transequality.org
Advocacy and resources for transgender people.
🔹 Center for Reproductive Rights – reproductiverights.org
Advocacy and legal resources for reproductive health and justice.
🔹 Black Lives Matter – blacklivesmatter.com
Works to end violence against Black people and address racial inequities.
🔹 Disability Rights Education & Defense Fund – dredf.org
Advocates for the rights of people with disabilities.

Community and Wellness Support:
🔹 The Okra Project – theokraproject.com
Provides mental health and wellness support for Black Trans people.
🔹 Border Angels – borderangels.org
Provides advocacy and humanitarian aid for immigrant communities, including mental health resources.
🔹 Women of Color Network – wocninc.org
Offers support for survivors of violence, with a focus on women of color.
🔹 Indigenous Wellness Institute – indigenouswellness.org
Supports Native American and Indigenous communities with culturally competent mental health services.
🔹 The National Q***r and Trans Therapists of Color Network (NQTTCN) – nqttcn.com
A network of mental health professionals and resources specifically for q***r and trans people of color.

Educational & Informational Resources:
🔹 GLAAD (LGBTQIA+ Advocacy) – glaad.org
Resources for media advocacy and LGBTQIA+ rights.
🔹 Race Forward – raceforward.org
Provides resources to help organizations advance racial justice.
🔹 The Arc – thearc.org
Advocates for people with intellectual and developmental disabilities.
🔹 Southern Poverty Law Center – splcenter.org
Works to monitor and combat hate groups and advance civil rights.

If you're needing a specific resource or are seeking an inclusive and affirming therapist, feel free to reach out to me directly for support.

You are not alone. We will fight together.

10/19/2024

Helpful numbers for my WNC/Helene impacted folks 🤍

The national Disaster Distress Helpline, 1-800-985-5990, is a 24/7, 365-day-a-year resource dedicated to providing immediate crisis counseling for people impacted by a natural disaster or emergency. Help is available in English and Spanish.

Help is also available to anyone, anytime in English or Spanish through a call, text or chat to 988. Learn more at 988Lifeline.org.

The statewide Peer Warmline, 1-855-PEERS NC (855-733-7762), is staffed 24/7 by Peer Support Specialists who offer non-clinical support and resources to those in crisis.

For first responders and volunteers, it’s important to take care of yourself while you take care of others. For stress, emotional fatigue, a mental health crisis or just someone to talk to, call Hope4NC Helpline at 1-855-587-3463 for free, confidential, 24/7 support.

The Disability Disaster Hotline, 800-626-4959, provides information, referrals and guidance to people with disabilities and their families during disasters.

People who are uninsured or have Medicaid can also call the crisis line of the Local Management Entity/Managed Care Organization in their region:
Partners: 1-833-353-2093 (serves western region)
Vaya Health: 1-800-849-6127 (serves western region)
Alliance: 1-877-223-4617
Trillium: 1-888-302-0738

10/08/2024

Hurricane Helene has had devastating impacts on Western North Carolina and we are experiencing catastrophic loss. It's SO important for us to take care of ourselves during this time, both physically and emotionally.

If you notice yourself feeling sad, frozen, angry, confused, hypervigilant, (and an array of other things), take a second to check out this website for some really helpful nervous system exercises. You might feel silly moving in some of these ways at first, but I can guarantee your body and mind will thank you after.

Find calming exercises & self-help techniques for recovery. Learn more!

08/09/2024

Each week, I set aside time to reflect and draw cards from my collection in honor of the clients I’ll see in the coming days. This simple ritual invites clarity, guidance, and connection - both for me and for those who I’ll be journeying with.

As you look at these cards, I invite you to pause, breathe deeply, and let your intuition light the way. Are there any cards calling to you? Any symbols, images, or words that resonate? What, if any, insight or comfort could these offer you in your own journey? Know that you may not resonate with anything here and that’s absolutely okay.

Feel free to share your thoughts below or if you’d like the at-length depiction of a certain card from the author ✨

05/07/2024

As the crisis in Palestine continues, know that there is support.

If you or someone you know is being directly impacted by the violence in Gaza, you can receive at least four support sessions free of charge with a skilled psychotherapist or mental health provider.

Visit: https://complicated.life/find-help-with/crisis-response-therapists to connect with someone.

If you can, pause for a moment to take in the following words and send some loving energy to all those who are hurting.

"May the eyes of the human heart be open …

May the power of love prevail…

May the hearts be stirred with compassion and truth…

May the dead of the past be healed, so the children of today can live

May the cries of the past be understood, so the cries of the today be heard

May the bloodshed of the past be forgiven, so the bloodshed of today could stop

May we find the courage to choose to listen and be listened to, so silence could be replaced with serenity

May the conscious of today heal generational trauma, unburden lineages, and may they choose "this ends with me today" , so the deafening sirens could rest, the shattering blasts could cease, and the songs of migrating birds could return

May we all find the courage to heal from the fires that destroyed the past and the fires that are destroying the present, and may the fire itself be liberated from the state of destruction it was forced into and be restored into its original state of providence, warmth and safety

May we have the grace of space within us to hold polarities, and may we finally see we're all frantically striving to protect one thing; the right to live with dignity

May our parts learn to co-exist, so systems flourish, lands turn green, skies get clear

and children feel safe to live, to play, to grow

May the pain be healed, and may we find peace within, so we could allow it without."

-quoted from a writing by the IFS Institute

04/03/2024

Feeling tense? Take five minutes to try this and see what you notice 🪶

This is a very helpful self-massage technique to help reduce tension in the neck and shoulders while reducing stress. All it takes is a few minutes of your t...

03/22/2024

If you've recently been wanting to get crafty in a welcoming, inclusive space, check this out --
Torched AVL hosts a donation-based Q***r Craft Night every last Wednesday of the month from 4-8 PM. Yes, that means their next one is next week!

They invite you to "Bring a craft you’ve been working on, or start something new with a self guided craft provided." Sign up at the link before you go so they can prepare for ya!

Bring a craft you’ve been working on, or start something new with a self guided craft provided. Free to the public. Donations accepted if you can (to help provide supplies - NOTAFLOF). Come hang out every last Wednesday of the month from 4-8pm - or drop in anytime in-between! Sign up if you think

03/18/2024

Have you heard of the Thrive Lifeline? If not, take note. They're a 24/7, FREE, 100% confidential text-based crisis line staffed by people in STEMM with marginalized identities. They specialize in supporting underrepresented individuals (person of color, LGBTQ2S+, person living with disabilities, neurodivergent, and/or other marginalized identities) who are experiencing obstacles because of (or simply have questions about) their identities.

They value placing YOU, not your crisis, at the center of your conversation.

Want to connect with them? Text THRIVE to +1.313.662.8209

Thrive also has a beautifully curated, more extensive list of non-carceral supports, here: https://drive.google.com/file/d/1C3RJpE2o2W5cKM78pdCigVXQEMGMC1hz/view

Please note: As a 988 alternative, they do not engage in non-consensual active rescue and want to respect your own decisions and autonomy.
The Lifeline only serves folks 18+. If you are under 18 and needing support, please contact the Boys Town National Hotline (despite their name they serve all genders):
24/7 call-based support:
+1.800.448.3000.
Text-based support:
Text VOICE to 20121.

If you are an underrepresented individual (person of color, LGBTQ2S+, person living with disabilities, neurodivergent, and/or other marginalized identities), and experiencing obstacles because of (or simply have questions about) your identities, we want to help you navigate those.

02/29/2024

Need a good way to stay on track with getting things done? Check out Deepwrk - a new online body-doubling and accountability platform made for folks who struggle with distractibility. Jump into virtual sessions with folks from around the globe, share your goals, and tackle tasks together. It's like a cozy study group, but online!

For my friends who don't like to utilize the camera/mic options... guess what - you don't have to 😌 Utilizing chat the entire session is totally fine and facilitators will make sure to pause for your reflections regardless.

I swear I'm not sponsored by them - I just tried out their platform, loved it, and needed to share. Check it out and let me know in the comments if there are other incredible body-doubling resources like this that we should know about.

Body doubling app for ADHD adults to focus, escape distractions & get more done when working from home or remotely.

12/21/2023

Today is Winter Solstice - the shortest day and longest night of the year. Stemming from Latin roots—sol, meaning sun, and sistere, meaning to stand still—the term reflects the apparent halt in the sun's descent, signifying the rebirth of daylight.

Beyond its astronomical roots, the Winter Solstice carries symbolic weight. Often associated with rebirth and renewal, it prompts reflection on the cyclical nature of life. Many see it as a time to release old patterns, embrace inner growth, and kindle the brightness within.

In the silence of this prolonged night, ponder the shadows and the light within. What lessons has the past year whispered to you? How can you nurture the seeds of growth in the womb of winter, ready to bloom with the returning sun?

May your solstice be filled with coziness, light, and love.
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12/09/2023

As we approach the festive season, try this visualization exercise to infuse intention, compassion, and gratitude into your holiday plans.

Move through each step slowly. If things get overwhelming, pause and come back to the exercise later.

1: Grounding Ritual
🌿 Begin with a grounding ritual. Light a candle, surround yourself with calming scents, and take a few deep breaths to connect with the present moment.

2: Embrace Your Internal Family
🌕 Close your eyes and connect with your internal family - you may notice parts of yourself such as "the planner," "the critic," "the people-pleaser," "the worried one," "the one at peace," "the tired one," "the judge," etc. Visualize the different parts of yourself, acknowledging their unique strengths and intentions for the holiday season. Even if these parts seem fearful or overwhelmed, let them know that you acknowledge them and are working to envision a safe space for them during this season.

3: Set Your Intentions
📜 Envision the energy you want to invite into your holiday space. What feelings do you want to cultivate? Write these intentions down in a special notebook or jot them down in your phone.

4: Create a Nature-Inspired Altar
🌲 To solidify these, you can craft a mini-altar with natural elements—pinecones, acorns, leaves, crystals, or herbs. Each item symbolizes an aspect of your intentions, grounding your vision in the energy of the Earth.

5: Mindful Actions
🌈 Commit to mindful actions aligned with your intentions. What boundaries would be helpful to set? Where can you find space in your schedule to connect back to yourself without interruption? Whether it's savoring a cup of tea or taking a mindful stroll, infuse intention into each moment.

6: Connect with Spiritual Guidance
🌌 Tune into your spiritual guidance. Whether it's through meditation, tarot, or a nature walk, seek insights that align with your vision for a harmonious holiday. Ask your guides - whether they be animals, religious figures, ancestors, or spirits to aid you in upholding these intentions.

7: Gratitude and Closure
🔮 Give appreciation to all of the parts of you that showed up, all of your guides who are supporting you, and to yourself for making time to slow down and connect. Take a few more calming breaths. If you like, you can close your session by blowing out a candle or chiming a bell.

Remember, the holiday season is a canvas for your own magical creation. Let's infuse it with love, intention, and wonder!
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11/30/2023

Hey wonderful souls! 🎄✨ The holiday season is here, and while it brings joy, it can also mean sensory overload for some of us. 🤯 Here are some super helpful tips to navigate through the festivities with ease and comfort. 🌟

Create Your Safe Haven 🏡💖
🌟 Designate a quiet space where you can take a breather if things get a bit overwhelming. Decorate it with soothing colors and comfy pillows—your own little sanctuary.

Plan Breaks Like a Pro ⏸️🍵
🌟 Schedule short breaks during gatherings to recharge. Slip away to a cozy corner with a warm drink, letting yourself relax and reset. Your well-being comes first!

Wear Comfortable Fabrics 👗🧦
🌟 Opt for soft, comfortable clothing to minimize sensory discomfort. You can still slay those holiday looks while feeling amazing!

Mindful Breathing 🌬️🧘
🌟 Practice deep breathing exercises to stay grounded. Inhale positivity, exhale stress. It's a simple but powerful tool to maintain balance.

Communicate Your Needs 🗣️❤️
🌟 Don't hesitate to share your feelings with loved ones if you feel comfortable to do so. Let them know about your sensory sensitivities, so they can support you in creating a holiday experience that's enjoyable for everyone.

Use Sensory-Friendly Decor 🎨✨
🌟 Embrace softer lights, gentle scents, and calming decorations to create a cozy and sensory-friendly environment. Your space, your rules!

Engage in Calming Activities 📚🎨
🌟 Take breaks with activities you enjoy—reading, drawing, or listening to calming music. It's all about finding your happy place amidst the holiday hustle.

Remember, lovelies, the holidays are meant to be enjoyed by everyone. 🌟 Take these tips to heart, and let's make this season as wonderful and comfortable as can be! 💕
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