Onward Counseling, PLLC

01/11/2026

Real self-care isn’t about bubble baths and spa treatments- it’s making sure your most basic needs are met. We often spend so much time and energy taking care of other people in our lives, but don’t give our own bodies & spirits the same care. We need sleep, need nutrition, we need connection, and we need activities that bring us joy or peace.

It’s not only okay to put yourself first sometimes, it’s necessary.

01/05/2026

🗣️A lot of communication breakdowns could be prevented with a better understanding of boundaries, expectations, and rules. These will vary in different settings and different relationships- the important thing is that they are communicated and give room for human mistakes & differences.

🗓️Remember that social media is not therapy- book a consultation now if you need help clarifying these in your life or relationships!

11/17/2025

Today starts Transgender Awareness Week, and we want to remind you that you deserve to have your identity respected—always. Your pronouns, name, and self-expression are yours alone, and no matter what those around you say, they are valid.

According to The Trevor Project, “Transgender and nonbinary young people reported lower rates of attempting su***de when all of the people they live with respected their pronouns and/or they had access to a gender-neutral bathroom at school.”

It’s not just about respect, it’s about su***de prevention, too. When meeting someone new, practice their pronouns, respect who they say they are, and make an effort to learn more about things that are unfamiliar to you. It’s a small way to affirm, empower, and show care for those around you.

If you're looking for mental health support, you can always find resources at twloha.com/find-help/help-by-topic/lgbtqia/.

10/26/2025

TW: Youth Su***de

A heartbreaking local story that is so important for parents to hear. Having a phone can be a big part of a kid’s social life, and they may feel different or excluded for not having one. This is a very personal decision parents have to make based on their child’s ability to handle the responsibility. There are ways to let your kid have this privilege with really strong boundaries in place to keep them safe, and a lot of communication about how they are using it.

This is also a good reminder to look at your own phone use and how it impacts your mood and sleep. Sleep is one of the most crucial and controllable aspects of mental health, and decreased sleep will rapidly escalate mental health symptoms. Real self-care isn’t face masks and pedicures, it’s meeting your body’s most basic needs.

Take care of yourselves, life is precious 💜

If you or someone you know is struggling with thoughts of su***de, call 988 or visit https://988lifeline.org for additional resources

09/28/2025

Common therapy methods like CBT teach us to challenge thoughts that are harmful to our mental health, but sometimes thought-challenging can lead to rumination and obsessions. It is important to figure out if a thought is even worth your time before going down that rabbit hole.

*Social media is not therapy- use this with your own therapist to figure out the best coping strategies for YOU*

09/01/2025

08/31/2025

I am excited to announce that I am now offering virtual couples therapy, anywhere in the state of Virginia! After completing Levels 1 & 2 of Gottman Method training, and I’m ready to help your relationship grow using research-based methods and simple skills that anyone can incorporate into their daily routines

https://www.onward-counseling.com/couples-therapy

08/05/2025

🧠 What are Emotional Command Systems?

These systems are present in each of our brains, and help us regulate our emotions and behaviors for survival. Each person has systems that are stronger or more developed than others, and these impact how we behave in relationship to other people.

Imagine you’re strongly stuck in your Commander in Chief system to get things done around the house, but your partner is living it up in their Jester system. This may cause you to butt heads, or you can recognize the importance of each of these systems, and find ways to meet in the middle.

🔍Which system do you spend the least time in, and do you think it would be helpful to explore it a little more?

🔍Which systems did your parents or caregivers seem to struggle with, and how did this impact your upbringing?

🔍Is there a system in which you’d like to spend less time, so that time can be delegated to other needs?

⬇️ Drop a comment below if this framework helped you understand yourself in a new light!

08/01/2025

As our government is repeatedly targeting the trans community, I wanted to find new ways to fight back. Gender-affirming care is still legal in Virginia, and I aim to help increase access to that lifesaving care 🏳️‍⚧️

11/09/2024

Excellent resource for the New River Valley community ❤️💛🧡💚🩵💙💜

11/07/2024

*Social media is not therapy- please seek direct support from a provider if you are struggling*

I took today off to process the election. It has been a painful and heartbreaking day. I know many of you share this fear and may even feel it ten-fold. Stay brave and strong and courageous- there is more work to do.

10/22/2024

Hey world 👋
Your friendly cat-loving therapist is here with the sweetest boys in the world to remind you of what is at stake in just two weeks!

You may not be following this page for political content, but unfortunately mental health is political. Therapists have an ethical duty to advocate for their clients at all systemic levels. I spend 30 hours a week listening to people who are terrified for their lives under a second Trump term.

These people are your friends, your neighbors, your kids, your nieces and nephews, your hair dresser, your doctor. I can guarantee that every person reading this knows somebody who feels this fear. Voting for Trump, voting independent, and not voting at all are votes for Project 2025. We cannot lose the basic human rights and freedoms that we’ve worked too hard to get in the first place.

With love and hope,
A passionate childless cat lady 💙