Positive Process Counseling & Consulting

Positive Process Counseling & Consulting Professional Shame Slashers ⚡️
natalietownsend.org

In EMDR therapy, a resource point is a mental or emotional place we can return to that brings feelings of safety, calm, ...
06/15/2025

In EMDR therapy, a resource point is a mental or emotional place we can return to that brings feelings of safety, calm, strength, or comfort. It acts like an internal anchor, a spot in the brain and body that can help stabilize us when we’re overwhelmed, activated, or working through difficulties.

The next time you find yourself in a naturally calm or peaceful moment, whether you’re walking in the woods, watching the sunrise, or laughing with someone you love, you can turn that moment into a resource point.

1. Pause and notice: “I feel calm right now.”
2. Tune into your senses: What do you see, hear, smell, and feel?
3. Breathe deeply and let the good feeling soak in.
4. Name the feeling (safe, warm, steady) and mentally bookmark the moment.
5. Pair the memory with gentle tapping or bilateral movement to help your brain store it for future integration.

During stressful times you can recall this resource point to help regulate your nervous system, just like that! 💫

As a mental health counselor, I am dedicated to helping individuals with PTSD reclaim their sense of safety, purpose, an...
06/11/2025

As a mental health counselor, I am dedicated to helping individuals with PTSD reclaim their sense of safety, purpose, and personal power by guiding them in creating meaningful daily routines and healing rituals. Through the intentional weaving of structure and flexibility, I support clients in regulating their nervous systems, managing triggers, and cultivating resilience—so they can move beyond survival and into a life of growth, fulfillment, and self-trust.

Mental health challenges often show up in everyday self-care — including dental care.Anxiety, depression, trauma, and ex...
04/28/2025

Mental health challenges often show up in everyday self-care — including dental care.
Anxiety, depression, trauma, and executive dysfunction or even phobias can cause people to avoid routine appointments, delay cleanings, or struggle with daily habits like brushing and flossing.
This avoidance is not laziness — it’s often a symptom of deeper overwhelm, fear, or self-neglect tied to mental health.
As a counselor, I help clients reconnect with small acts of self-maintenance as powerful steps toward healing and self-respect.
**Brainspotting is a great way to overcome dental phobias.
Your health — including your smile — matters. You are worth the care.

A Nightly Skincare Routine: it’s for more than your face. 💁🏻‍♀️A bedtime skincare routine isn’t just about clear skin—it...
03/22/2025

A Nightly Skincare Routine: it’s for more than your face. 💁🏻‍♀️
A bedtime skincare routine isn’t just about clear skin—it’s a simple, effective way to care for your mental and emotional well-being. Here’s why:
✨ Mindful Self-Care: Taking a few minutes to cleanse, moisturize, and nourish your skin allows you to slow down and be present. It’s a form of mindfulness that helps signal to your brain that it’s time to unwind.
💆‍♀️ Stress Reduction: The repetitive motions of applying skincare can be soothing, reducing stress and lowering cortisol levels. Plus, the act of caring for yourself reinforces self-worth.
😴 Better Sleep: The consistency of a nightly ritual helps regulate your body’s internal clock, making it easier to transition into restful sleep.
🌿 Small Acts, Big Impact: When life feels chaotic, sticking to a skincare routine can give you a sense of stability and control—small but meaningful steps toward feeling grounded.
So tonight, as you wash away the day, remind yourself: you are worthy of care. 💝

Trauma triggers can drag people to the past, trapping them in a cycle of reliving distressing memories or anticipating f...
12/29/2024

Trauma triggers can drag people to the past, trapping them in a cycle of reliving distressing memories or anticipating future danger. One powerful way to counter this is through orienting to the present, which helps ground you in the here and now, creating a sense of safety and control.

Orienting to the present involves deliberately focusing your attention on the current moment. It’s about using your senses and surroundings to remind your brain and body that the danger is no longer here. It’s a skill that allows your nervous system to settle and can reduce the intensity of traumatic memories and triggers.

Here are 3 of my favorite ways to orient to the present.

1.Remind yourself what year it is, how old you are, and that you are a badass.
2.Look Around the room and find 3 red things (any color will do).
3.Smell something quick to bitch slap your amygdala. I prefer a strong essential oil, but any smell will work!

Orienting to the present doesn’t erase the past, but it gives you a tool to control how much power the past has over your present. It’s a practice—like any skill, it gets easier and more effective with time.

Therapists, this one’s for you.As healers, we pour so much of ourselves into helping others process, grow, and heal. But...
12/17/2024

Therapists, this one’s for you.
As healers, we pour so much of ourselves into helping others process, grow, and heal. But the truth is, we can’t fully show up for our clients if we’re not doing the work ourselves.
Therapist, heal thyself.
Just like we encourage our clients to lean into their mental health journey, we need to do the same. Regular therapy, peer supervision, and self-reflection keep us grounded and attuned to our own needs. It’s not just self-care—it’s professional responsibility.
Why it matters:
•Clarity: Our own therapy helps us recognize countertransference and personal triggers that could cloud judgment.
•Resilience: Processing our emotions and experiences helps prevent burnout and compassion fatigue.
•Integrity: Walking the same path we ask of our clients builds authenticity and empathy in the therapeutic space.
Your mental health is your most valuable tool as a therapist. Keep it sharp. Keep it tended. Keep it sacred.
I personally go to therapy, have a life coach, a business coach, and regularly have ketamine treatments.
How do you prioritize your mental health as a clinician? Drop your thoughts below. Let’s normalize therapists being human too.

High-fives are powerful because they combine physical touch with social interaction, creating both mental and physical b...
11/09/2024

High-fives are powerful because they combine physical touch with social interaction, creating both mental and physical benefits.

Here are five reasons high-fives matter:

Boosts Mood: High-fives release feel-good chemicals like dopamine and oxytocin, lifting spirits and reducing stress. This small action can help improve mood and foster positive emotions. 😊

Enhances Connection: Physical touch is essential for bonding. A high-five strengthens connections by showing others they’re valued, appreciated, and supported. ❤️

Reinforces Positive Behavior: High-fives provide instant feedback and reinforcement for achievements, big or small. This builds confidence and motivates people to keep going. 💪🏼

Promotes Teamwork and Unity: In group settings, like work or home high-fives create a sense of unity and trust. They signal, “We’re in this together!” 👯‍♂️

Quick Energy Boost: The shared excitement in a high-five can boost energy levels, bringing focus and motivation back to the task at hand. ⚡️

High-fives are simple, free, and accessible, yet they pack a powerful impact on mental health, relationships, and personal well-being!

Letting go of an item that belonged to a loved one who has passed is never easy. It holds memories, warmth, and a connec...
10/03/2024

Letting go of an item that belonged to a loved one who has passed is never easy.
It holds memories, warmth, and a connection to them that feels tangible. Watching my dad work his soil throughout my life and tend to the earth was comforting and grounding.
But sometimes, we hold onto things out of grief, not necessity, and they may be put to better use in someone else’s care.
Today, we release the Troy Built Tiller into a new home where it can be appreciated and useful again.
Change is hard and necessary. It takes courage and strength. And it is a natural part of life.
Letting Dad’s items go is hard, but it is an important part of moving forward and allowing the flow of what is meant to be.
He adored the family who is taking the tiller and would be thrilled it will still be useful.
Love you, Dad.

Regret is a powerful emotion, but it doesn’t have to weigh us down. When we take time to acknowledge and reflect on our ...
09/05/2024

Regret is a powerful emotion, but it doesn’t have to weigh us down. When we take time to acknowledge and reflect on our regrets, we open the door to personal growth. Instead of avoiding past mistakes, we can learn from them, make peace with our decisions, and take steps toward self-compassion and change. Regret can teach us valuable lessons, reminding us that it's never too late to evolve, heal, and pursue the life we truly want.

If you suffer from PTSD, consider creating and sticking to a routine in order to help manage your symptoms! Routine play...
07/16/2024

If you suffer from PTSD, consider creating and sticking to a routine in order to help manage your symptoms!

Routine plays a crucial role in the lives of individuals with PTSD for several reasons:

1. Stability and Predictability: PTSD often involves a heightened state of anxiety and hypervigilance. A routine provides a sense of stability and predictability, which can help reduce anxiety and make the person feel more in control of their environment.

2. Reduction of Stress: Knowing what to expect each day can lower overall stress levels. When tasks and activities are planned and anticipated, the mental load of decision-making and uncertainty is reduced.

3. Improved Sleep Patterns: Regular routines, especially those that include consistent sleep schedules, can help regulate the body's internal clock. This can lead to better sleep quality, which is often disrupted in those with PTSD.

4. Building Healthy Habits: A routine encourages the development of healthy habits such as regular exercise, balanced meals, and mindfulness practices, all of which can positively impact mental health.

5. Focus and Purpose: Having a structured day can provide a sense of purpose and focus, helping individuals feel productive and engaged. This can be especially beneficial in combating feelings of helplessness and depression associated with PTSD.

6. Support in Treatment: Routine can enhance the effectiveness of therapeutic interventions. Regular attendance of therapy sessions, adherence to medication schedules, and participation in support groups can all be better managed within a structured routine.

Routine provides a framework that can help individuals with PTSD manage their symptoms more effectively, leading to improved mental health and quality of life.

Mental health issues such as stress, anxiety, and depression can cause significant distraction in the workplace. These ...
05/08/2024

Mental health issues such as stress, anxiety, and depression can cause significant distraction in the workplace. These issues have become increasingly prominent, impacting productivity, morale, and overall company health.
Employees may find it difficult to concentrate, make decisions, or meet deadlines when struggling. This can lead to decreased efficiency and quality of work.
Employees struggling with mental health concerns are also more likely to feel unsupported or undervalued, which can lead to decreased job satisfaction and increased turnover rates. Low morale can contribute to a negative work environment and strained relationships among team members.
Neglecting mental health and wellness in the workplace can have serious repercussions for overall company health.
Encouraging employees to reach out to the human resource departments about Employee Assistance Programs (EAPs) is a great start. EAPs offer short-term support and resources for mental health issues, including counseling services, therapy sessions, and referrals to mental health professionals. By promoting these programs, companies demonstrate a commitment to employee well-being and create a supportive culture that values mental health.
Employees should feel empowered to start conversations about mental health and seek help when needed. By fostering open dialogue and providing resources, workplaces can proactively address mental health issues, ultimately benefiting both employees and the overall health of the organization.

Practicing mindfulness for even one minute, benefits the brain! 🧠 Here are some quick tricks:1. Square Breathing: inhale...
05/01/2024

Practicing mindfulness for even one minute, benefits the brain! 🧠
Here are some quick tricks:
1. Square Breathing: inhale for four counts, hold for four counts, exhale for four counts, hold for four counts. Do it four times! 4x4
2. Do a quick body scan: start at the top of your head and scan your body all the way down to the bottom of your feet. Notice what sensations you are experiencing. Where do you feel tense? Where do you feel relaxed? Shake out your hands, roll your neck and shoulders out.
3. Mindful Observation: Choose an object near you and spend a minute observing it closely—its colors, textures, and shapes—I love a good crystal for this! Notice how it feels in your hand. Just focus on the item for one minute to shift your attention and utilize your senses.
4.Gratitude Reflection: Spend a minute reflecting on something you're grateful for, enjoy the positive feeling it brings. I like to place my hands on my heart and send loving kindness to the people, situations, or things that I am thankful for.
5.Mini Meditation: Sit comfortably and focus on a single word or phrase (like "peace" or "calm") for a minute, allowing it to anchor your attention. I would add butterfly tapping (bilateral stimulation) to help the calmness expand through my body and redirect my brain.
These quick exercises can help cultivate mindfulness in daily life, even when time is limited. You can try different techniques to see what resonates best with you.
*A few more of my daily mindfulness techniques (because I geek out about mental health and I could go on forever)!
I love bi-tapp tappers, smelling an essential oil, putting on some yummy lotion, taking a drink of cold water, doing a few jumping jacks.
Managing mental health is definitely a time commitment, but even one minute can make a big difference!!

Address

1156 S Bentley Boulevard Suite 4
Cedar City, UT
84720

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 9am - 8pm

Telephone

+14355924150

Website

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