Four Thirteen Counseling Services, LLC

09/30/2025

In this short Mindfulness Moments practice, Dr. Evelyn Davis, LCSW, guides you through Wave Breathing — a calming Distress Tolerance skill from Dialectical Behavior Therapy (DBT). This practice helps you ride out overwhelming emotions with steadiness and balance, reminding you that every feeling r...

09/30/2025

Big feelings rise and fall like waves. 🌊 In Episode 1 of Mindful Moments, I reflect on the WNBA, media debates, and how to stay grounded through it all.

In this episode of Mindful Moments with Dr. Evelyn Davis, LCSW, Evelyn explores how big emotions rise and fall like waves. From the progress and challenges in the WNBA to the weight of public debates and media narratives, she reflects on how to stay grounded, protect mental health, and respond with....

09/25/2025

Welcome to Mindful Moments with Dr. Evelyn Davis, LCSW, a podcast dedicated to meaningful conversations about mental health, social work, self-growth, and current events. I hope you’ll join me as this podcast becomes a space to pause, reflect, and grow—one mindful conversation at a time. Whether...

08/15/2025

Self-Care for Anxious Days
When anxiety creeps in, self-care isn’t optional — it’s essential.
Even small acts of care can shift your perspective and restore your peace.
Try one of these calming ideas today:
🫖 Make a warm cup of tea and sit in silence for 5 minutes
📓 Journal your thoughts without judgment
🎧 Listen to a playlist that soothes you
🧘🏽‍♀️ Do 3 minutes of deep breathing or a gentle stretch
💬 Text a friend just to say “hi”

✨ Mindset: When you change, the world changes.
You deserve peace — even on the hard days.
How are you caring for yourself this weekend?

08/13/2025

Anxiety Tip: Control the Controllables
When anxiety strikes, your brain may spiral into all the what ifs. One helpful tool is to sort your worries:
🔹 What can I control?
🔸 What is out of my control?
Focus your energy on what you can do — like taking a deep breath, making a plan, or reaching out to someone you trust.
✨ Progress over perfection. Small steps make a big impact.

08/11/2025

💚 Mental Health Monday
Let’s Talk About Anxiety
Anxiety isn't just "worrying too much." It's a real mental health condition that affects how people think, feel, and function. It can show up as racing thoughts, trouble sleeping, avoiding things that feel scary, or even physical symptoms like headaches or stomachaches.

📌 Reminder: You’re not alone, and anxiety is treatable. Whether it's therapy, medication, lifestyle changes, or all of the above — help is available.

💬 What’s one thing you wish people understood about anxiety?

07/12/2025

02/25/2025

✊🏾❤️🖤💛💚 As Black History Month comes to a close, remember—this is American history 🇺🇸, and it’s worth celebrating all year long! ❤️🖤💛💚✊🏽

01/13/2025

🌿 3 Reasons Why Mental Health Matters 🌿
1. Improves Quality of Life: Taking care of your mental health helps you enjoy life more, build stronger relationships, and handle challenges with resilience.
2. Boosts Physical Health: A healthy mind supports a healthy body by reducing stress, improving sleep, and strengthening your immune system.
3. Increases Productivity: When your mental well-being is a priority, you can focus better, make clearer decisions, and reach your goals more effectively.

🧠 Your mind matters. Prioritize your mental health today!
💚

01/06/2025

HAPPY MONDAY!!! ☀️
Let’s make 2025 a year of clarity ✨ and calm 🌊. What’s one way you’ll create mental space this year? 💡

01/03/2025

“Change your mindset and reset for the new year! 🌟
• Instead of ‘I give up,’ remind yourself, ‘I can try again.’
• Instead of ‘I’m not ___ enough,’ say, ‘I am complete as I am.’
• Shift from ‘I can’t do this’ to ‘I can learn.’
• Trade ‘I might fail’ for ‘I can grow stronger through my mistakes.’

Your thoughts shape your reality—choose ones that empower you! Let’s make 2025 the year of positive change!”

01/01/2025

This year, let’s focus on how we want to feel rather than what we think we need to do. What’s your 2024 intention? 💡