Black and Bold Therapy

08/04/2025

It's lock in season! My emotional regulation workbook is being finalized. On to the masterclass creation. 👌

08/02/2025

If you're a teen (or a parent of one) and you're dealing with:

Anxiety, overthinking, or procrastination

ADHD

Emotional dysregulation or depression

Family conflict

Self-harm or suicidal ideation

Eating disorders
.. or are just looking for a space to process the upcoming school year, now is the perfect time to invest in therapy. I work with teens and athletes to build a strong foundation of skills and a prevention plan to help navigate the stresses ahead.

Ready to get started?
I have availability for morning and midday sessions. Evening sessions currently have a waitlist. Private pay only at this time with some sliding scale options.

Learn more about my services and book a consultation here: https://calendly.com/blackboldlearningscheduling/blackboldlearningmeeting?month=2025-08

08/02/2025

Taking a mental health day can be a powerful tool for your well-being, but sometimes, the guilt and worry can get in the way. I've been there myself.

When I was in grad school, just starting to see clients, my mental health was being negatively affected. I was grappling with how to step into my identity as a therapist, support the people I cared about, and also recognize that I'm only as effective as I am cared for. I was learning that a burned-out therapist can cause harm, but a fully present one can do so much good.

So, one day, I chose to call off. I wrote this blog, and it has since become one of my most popular posts.

If you're struggling to decide if you are “allowed” to take a mental health day, or you're worried it'll be a day of anxiousness and stewing in your overwhelm, this is for you. Take a look at this blog and learn how you can prepare and plan ahead for a mental health day so you can use it intentionally and get the rest you truly need.

Read the full blog post here:

[https://www.blackboldlearning.com/black-bold-learning-blog/when-and-how-to-take-a-mental-health-day

08/02/2025

Starting therapy is a huge step, and it can feel a little daunting. Maybe you've heard it's helpful, you know you're ready for a change, and you're excited to start this journey of growth. And then... you're sitting face-to-face with a total stranger, being asked to share your deepest secrets.

The fear can creep in. You might think, "What did I get myself into? Am I doing this right? Am I supposed to have all the answers?"

I'll never forget my own first therapy session. My therapist asked me about my adoption history, and I immediately thought, "That doesn't affect who I am now." I wasn't ready to go there. And that's okay. Later in life, I realized just how much it had affected me, but I needed time to get there.

The truth is, some things feel urgent to process, and others just don't. And that's exactly what a good therapist understands.

There is no "right" or "perfect" way to do therapy. The right therapist is there to provide a safe space, comfort, and support. They'll meet you where you are, whenever you're ready.

If you're thinking about starting therapy, remember that you're in the driver's seat.

If you're curious about what to expect or how to prepare, I've just published a new blog post sharing my top tips for navigating your first few sessions.

https://www.blackboldlearning.com/black-bold-learning-blog/a-comprehensive-guide-to-beginning-therapy-for-the-first-time

Starting therapy can be exciting & scary. If you are uncertain where to start, this comprehensive guide to online therapy in Colorado for first timers can help!

07/21/2025

What if we stopped viewing ADHD and neurodivergence as a deficit, and started seeing the incredible strengths within?

Many people hear 'ADHD' and think 'broken' or 'needs adjustment.' But in my experience as a therapist, I believe neurodivergent individuals are often some of the most creative, innovative, and successful people I know. We often process the world in a unique, outside-the-box way that neurotypical viewpoints might miss.

For me, my own neurodivergence fuels my ability to run two businesses, constantly thinking creatively and building a life that truly works for me, rather than trying to fit into a mold.

In sessions, my goal is to empower you to see your inherent strengths, re-write harmful narratives, and embrace the beautiful, diverse way your brain works. Your brain isn't broken; it's unique, and we can find ways for you to thrive with it.

Discover a supportive approach to thriving with ADHD: https://www.blackboldlearning.com/adhd-counseling-colorado

"

Dealing with ADHD can be confusing in a world not made for neurodivergent people. It's important to get support from someone with a lived experience. Try therapy

07/21/2025

Let's get real about trauma healing and what 'healed' truly means. ✨

There's a common misconception that once you've processed trauma, you'll never feel a trigger again, or that you should be completely unaffected. The truth is, our bodies 'keep the score,' remembering experiences long after they're integrated into our autobiographical memory. Life will present circumstances that, to some extent, might repeat patterns or trigger physiological sensations.

This doesn't mean you're not truly healed. It means your incredible body is trying to protect you. The victory is that these experiences don't live in the forefront of your mind anymore. Your healing journey empowers you to build coping skills, allowing you to navigate these moments with strength and self-compassion, rather than being overwhelmed.

Healing is about building resilience, not invincibility.
If you're navigating the complexities of trauma, you're not alone. Learn how we can support your journey: https://www.blackboldlearning.com/ptsd-treatment-trauma-therapy-colorado

"

Trauma can be debilitating & interfere with our daily tasks. I want you to know no matter what you are going through you are not alone & trauma therapy can help

02/14/2025

🌟 Fun Fact Friday: Trauma and Your Body 🌟

Did you know that trauma can often be held in the hips and low back? 😳

When we experience emotional or physical trauma, our bodies can store that energy in different areas—especially the hips, lower back, and shoulders. This tension can show up as chronic pain, tightness, or discomfort, even if we aren’t consciously aware of the emotional root cause.

The body is incredibly smart and has a way of protecting itself, but sometimes it holds on to these memories and experiences in places we might not expect.

That’s where somatic experiencing comes in! 🌱

Somatic experiencing is a body-focused therapy that helps release stored trauma by reconnecting the mind and body. By focusing on bodily sensations, breathwork, and mindful movements, somatic experiencing can help you process and release tension stored in areas like the hips and low back, allowing the body to heal and restore balance.

So, if you’ve ever felt like your body is holding onto stress or trauma, it’s not just in your head—your body is working through it too!

If this resonates with you, I’m here to help guide you in healing through somatic practices, along with other therapy techniques. Reach out to learn more about how we can work together to release trauma and help your body and mind feel at ease. 💫

02/13/2025

🌿 The Power of Healing: How Therapy Supports Personal Growth 🌿

Mental health is not just about healing from trauma or managing stress—it’s also about growing into the best version of yourself. Therapy is a powerful tool for self-discovery and personal growth, offering more than just a space to address challenges. It can also help you:

Enhance Self-Awareness:
Therapy gives you the space to reflect on your behaviors, thoughts, and emotions. Through this process, you gain deeper insight into yourself—why you act the way you do, and how you can make lasting changes that align with your true desires.

Improve Communication Skills:
Whether in relationships, at work, or in social situations, effective communication is key. Therapy provides tools to express yourself more clearly and listen actively, which can lead to healthier, more fulfilling connections.

Cultivate Emotional Resilience:
Life will always present challenges, but therapy helps you develop the emotional resilience to cope with whatever comes your way. You’ll learn strategies to face adversity without feeling overwhelmed and gain the confidence to manage life's ups and downs.

Remember, therapy is not just about fixing what’s broken—it’s about growing, evolving, and becoming stronger. If you're ready to invest in your mental health and embark on your own personal growth journey, I’m here to guide you.

I offer in-person and online therapy to support you wherever you are in life. Let’s work together to prioritize your mental well-being and help you live your most empowered life. 🌱

02/11/2025

🌟 3 Practical Tips for Better Mental Health 🌟

Taking care of your mental health is just as important as taking care of your body. As a mental health counselor, I work with individuals and couples to address challenges such as trauma, anxiety, and relationship struggles. But mental wellness doesn’t just start in therapy—it’s a daily practice.

Here are 3 practical tips to support your mental health, whether you’re in therapy or not:

Practice Emotional Regulation:
Learning how to manage your emotions can reduce stress and help you respond more calmly in difficult situations. Try practicing deep breathing exercises or mindfulness to ground yourself in the present moment. It’s a simple tool that can help reduce anxiety.

Set Healthy Boundaries:
Boundaries aren’t just about saying “no” to others—they’re about saying “yes” to yourself. Setting clear boundaries helps protect your energy and keeps your relationships healthier. Whether it’s saying no to extra tasks at work or protecting your alone time, it’s a step toward emotional well-being.

Connect with Your Body:
Physical movement can have a significant impact on mental health. Try engaging in somatic practices—activities like stretching, yoga, or even a brisk walk—that help you reconnect with your body and release stress.

💬 Bonus tip: If you’re struggling, don’t hesitate to seek support from a therapist. It can be life-changing to have a safe space where you can process, heal, and grow.

Remember: Mental health is a journey, and small steps can lead to big changes. If you’re ready to prioritize your well-being or just need someone to talk to, I’m here to help! Reach out today to get started with in-person or online therapy.

02/09/2025

🌟 Sunday Scaries & Sunday Reset for ADHD 🌟

It’s that time of the week—Sunday Scaries are real, especially for those with ADHD. 🌀 You might feel overwhelmed by the tasks ahead, the uncertainty of the week, or the pressure of getting everything "just right." Sound familiar?

But fear not! A Sunday Reset can help ease that anxiety and set you up for success. Here are a few tips to make the transition into the week smoother:

Break the Tasks Down:
Instead of thinking about the whole week at once, focus on small, manageable tasks. Write down a simple to-do list or use a time-blocking method to tackle what needs to be done. This can help ease the overwhelm and give you a clear sense of direction.

Set a Time for Self-Care:
Whether it’s a warm bath, some stretching, or taking a walk outside, make sure to take a moment for yourself. ADHD can make it hard to relax, so plan ahead and schedule a little downtime to recharge.

Clear Space, Clear Mind:
A cluttered space can lead to a cluttered mind. Spend 10-15 minutes tidying up, organizing your workspace, or setting up a cozy environment for the week ahead. A little organization can help reduce stress and make you feel more in control.

Prepare for Tomorrow:
Get a head start on the week by laying out clothes, packing lunch, or reviewing your schedule. This small prep can save time tomorrow and give you one less thing to worry about as the week begins.

Breathe & Let Go:
Deep breathing or a short meditation can be incredibly grounding, especially for ADHD minds that race. Take 5-10 minutes to center yourself, focus on your breath, and release any tension or stress from the weekend.

✨ Pro Tip: If the Sunday Scaries are still lingering, remember that you don't have to do it all at once. Small, intentional steps will help you feel more empowered and ready for the week ahead.

If you find that ADHD-related anxiety is holding you back or making the Sunday Scaries feel extra heavy, therapy can help.

01/17/2025

🌟 Friday Fact: The Mind-Gut Connection & Mental Health 🤯💡

Did you know your gut and brain are constantly talking to each other? 🧠➡️🫀 Your gut is often called the "second brain" because it directly communicates with your nervous system! Stress, anxiety, and trauma don’t just stay in your head—they show up in your body too. 💥

🔥 Stress & Trauma Can Manifest As:

👉 Digestive issues (bloating, nausea, IBS) 🤢
👉 Headaches & migraines 🤕
👉 Muscle tension & back pain 💪😖
👉 Sleep disturbances & fatigue 💤🥱
👉 Increased inflammation 🔥

🧪 But What About Cortisol?

Lately, cortisol (your body's stress hormone) has been getting a bad rap. 😬 But cortisol isn’t the enemy! It helps regulate your body’s natural response to stress. The problem? Chronic stress keeps it elevated for too long, leading to burnout, anxiety, and physical symptoms. 🚨

💡 Therapies That Can Help:

✅ CBT (Cognitive Behavioral Therapy) – Identify & reframe negative thought patterns 🧠💭
✅ DBT (Dialectical Behavior Therapy) – Learn emotional regulation & distress tolerance 🌊🧘‍♀️
✅ ACT (Acceptance & Commitment Therapy) – Build resilience & work through fear 💪🏽✨
✅ Somatic Therapy – Release trauma stored in the body through movement & mindfulness 🏃‍♀️💆‍♂️
✅ Mindfulness-Based Therapy – Reduce stress & increase emotional awareness 🧘‍♀️🍃

💬 Why Therapy is a Game-Changer 🎯

Therapy doesn't replace medical care, but it works beautifully alongside your P*P, registered dietitian, or coach. Your mind and body are connected, so treating both can be the key to long-term healing. 🩷🔑

Have you ever noticed how stress affects your body? 👀👇 Drop your experiences in the comments! Let's talk about it! 💬🗣️

🤝 🧠 💜

01/14/2025

🤝 Advocating for mental health starts with normalizing the conversation. Whether it’s sharing resources, encouraging someone to seek support, or simply listening without judgment, every small action matters. How do you advocate for mental health in your community?