Canvas Counseling & Wellness

Canvas Counseling & Wellness Providing licensed counseling services securely online to the state of Texas and some international locations.

07/24/2025

BOOK REVEAL!!!

It’s still hard to believe I wrote a whole book but it’s here, in print, and almost ready to be released to the world!

Healing TIME: Move into a Future of Freedom and Flow is a compassionate, empowering guide that helps readers heal from the pain of their past and step into a more aligned and fulfilling life.

Blending storytelling, therapeutic insight and coaching strategies, your relationship with time will be redefined (if you allow) as a unique ally in the healing process.

If you’re struggling with some health issues, anxiety, depression, grief and/or trauma and aren’t ready for or interested in therapy, this book can help.

This book is NOT about managing your time more efficiently - it’s about changing how time moves with you, transforming every moment into an opportunity for healing, choice and growth.

Expected release date to be announced soon!!

07/21/2025

I made something for you! I’ve been getting so many requests for somatic therapy lately and decided to put together a free resource with some tips, tools and advice that can help you get started on your own.

If you’ve been at all curious about somatic therapy or aren’t sure what that even looks like and want to know more, be sure to get on the newsletter list to receive all the FREE tips - including video demos walking you through each exercise!

Somatic therapy is helpful for you to:

- Understand and respond to body-based signs of stress, trauma, or shutdown
- Gently reconnect with your emotions without getting overwhelmed
- Build inner safety, resilience, and real-time tools you can use in daily life

DM or comment “Somatic” to be sent the link!

07/17/2025

Symptoms are messages. They are signs your body uses to alert you to what kind of support it needs and what it's struggling with.

If something feels wrong, it usually is. If something feels off, don’t let it be dismissed simply because it doesn’t show up on a scan or fit neatly into a diagnosis.

Your intuition, gut feelings, patterns, sensations and emotions are all data. They matter. And they are often the most accurate early indicators that something needs attention.

If a practitioner doesn’t listen to you, find one who will. If you’re told your symptoms aren’t real, seek a second opinion. It’s not your job to convince someone else of what you know to be true in your body. It’s your job to advocate for yourself and honor what your body is telling you.

This doesn’t mean rejecting medical advice altogether but it's important to collaborate with practitioners who validate your lived experience. Medical gaslighting - when a health professional downplays or denies your symptoms, tells you “it’s all in your head” or suggests you’re overreacting - is not ok!!

You are the expert on your body. Your symptoms are your experience. You are not imagining things. And you deserve to be heard, respected, and supported on your path to wellness.

Appreciated this powerful conversation with Leslie McGehee about holistic wellness, pelvic health and more. Watch the full interview on YouTube (link in bio!)

07/15/2025

When you’ve done the inner work to separate your sense of self from other people’s responses (or lack thereof!) you stop treating their reactions as measurements of your value.

Their unread message isn’t a judgment.

Their delayed response or no response at all isn’t a problem with you.

It's just... life.

People get busy. They forget to respond. They are dealing with too many things to respond.

Sometimes people don’t know how to reply. Sometimes they simply don't feel like it. It's not automatic rejection... just human behavior.

And here’s the beautiful part: when you've done the inner work, you can acknowledge all of that without making it personal.

You no longer need to search for validation in the form of quick replies. You don’t reread your messages, questioning if you “said too much.” You don’t assume you’ve done something wrong just because someone didn’t respond by a certain timeline.

Instead you hold steady in checking your intention & consider how they could receive it so that you know you've done your best and that is enough. You are enough AND we can always grow and improve (not beat ourselves up).

There's a quiet confidence that self-trust creates.

If you're interested in working together to do the inner work and heal what's stopping you from feeling good enough, DM "HEAL" for a free consult call

07/10/2025

People who have never struggled with ruminating or overthinking before have a hard time (often impossible time!) understanding those who do. To the outsider, the person overthinking is just acting dramatic, irrational or paranoid and just needs to snap out of it.

Others may say, “Just let it go,” not realizing how hard that actually is for someone to stop replaying conversations or scenarios in their head, picking apart what someone else said, how they said it and what they may have really meant.

Others may get annoyed by so much indecisiveness or failure to act, not realizing that there is actually a deep desire to do the right thing going on but an inability to determine what that right thing may be.

Others may say “Stop reading into every little thing” or “stop being so sensitive,” not understanding that these are patterns of anxiety that feel impossible to break.
People say “Just stop thinking about it.” If they only knew that if it was that easy to stop, you would...

As someone who has struggled with overthinking (work in progress), I get this.

Overthinkers are sadly highly misunderstood and judged by others who have no idea what being caught in a mental loop feels like. Let’s bring more awareness around this. Share with a friend if this is relatable!

07/07/2025

Most of us were not taught how to deal when life gets stressful!

When you're feeling anxious or stressed, it's easy to get trapped in a loop of repetitive thoughts. It often starts with a single worry and then the mind takes off—you start thinking of worst-case scenarios, imagining every possible disaster and spiraling deeper into fear.

The brain does this to try to keep you safe and "figure things out" but this kind of thinking never solves the problem; it just keeps you stuck. The longer you stay in this cycle, the more mental energy is drained, leaving you even more overwhelmed.

You might be someone who looks for comfort or advice from friends, family, or colleagues. But who we turn to for help can make a huge difference in the outcome. If you reach out to people who don’t share your values or who tend to reinforce your anxieties rather than help you find solutions, their advice may be dismissive, unsupportive or just add fuel to the fire.

Unhealthy or addictive coping tools like processed food, social media, shopping and more might offer instant gratification and some temporary relief when feeling stressed but come with longterm consequences that ultimately hurt us and cause more problems down the line.

The right support in times of struggle is KEY!

If you're looking to find more support for what you're dealing with, message the word QUIZ to be sent a link to help uncover the best therapeutic support for you.

07/03/2025

Does one or more of these coping mechanisms sound like you?

I get it and have been there!

Unless we have better tools and emotional support, most of us struggling with overwhelm tend to end up in one or more of these patterns over and over and over again.

Have you ever been very aware of your unhealthy habits and ways of dealing with something AND at the same time feel totally trapped and unable to break free and change it?

When there isn’t a solid plan in place, we end up just grabbing at straws along the way and falling into coping mechanisms hoping that somehow something will shift.

What’s more, these coping mechanisms we fall into are layered with lots of underlying worries, doubts, fears, etc about who we are and our past hurts and wounds. This is why someone could, for example, just try removing the distracting object like their TV or social media but still end up procrastinating with something else.

The emotional support, tools AND strategies must be in place to get the healing and outcome you’re looking for!

If any of this is resonating, DM the word OVERWHELM for a free call to discuss what’s going on and best recommendations for you

06/30/2025

1). Validate/Give yourself compassion:
Things are REALLY feeling [insert emotions]!
Recognize that you're going through a tough time, and it’s okay to feel the way you feel. “I’m facing challenges, AND I can take steps to improve things.” Remind yourself that you deserve kindness and patience, just like you would offer a friend who’s going through a difficult time.

2). Get out of your head & into your body:
Somatic work (including is there any impulse that you have to cry, stomp, curl up, yell etc?), breathing, meditation or even just going for a walk outside can help with this!

3). Reframe:
Ask yourself questions to help you step back from all-or-nothing thinking. For example: "Is that really 100% true? Has EVERY single thing gone wrong in my life or have I had moments where things went right too?" "Am I mostly talking like this because I am upset and blowing things out of proportion?"

4). Shift the narrative & empower yourself:
Focus on the things you CAN control—your attitude, actions, and decisions.

Which one of these do you find you struggle with the most? What areas do you need help with and would like more resources on? Let me know in the comments!

06/26/2025

Have you ever asked yourself "What do I even know?" Have you ever doubted your ability and felt undeserving, worrying that others may find out you're just a fraud?

You may be surprised just how common this is. As a therapist, I have noticed Imposter Syndrome come up across all backgrounds, roles and careers. We all feel this and have questioned our skills and abilities at one time or another.

Why does this happen?

Often it's a combination of things - messages from childhood, growing up in an environment where perfectionism and feelings of inadequacy were internalized, comparison from social media, competitive environments.

It takes courage to put yourself out there despite all the doubts and fears that inevitably come up.

Feeling like an imposter does NOT mean you are one — and with practice, self-awareness and bravery, confidence is developed.

06/23/2025

Do you need therapy or do you need therapeutic coaching? And what’s the difference between the two anyway?

Therapeutic coaching is a NEW offering we have available! And many people have been wondering what that is exactly and whether it's a good fit for them.

Here is the difference:

Therapy is a licensed clinical practice aimed at diagnosing, treating, and managing mental health disorders, emotional difficulties and trauma. It focuses on healing from the past and explores past experiences, traumas, and family dynamics to better understand and heal from current issues.

If you’re dealing with trauma, emotional distress, or symptoms of a mental health condition that interfere with daily life, THERAPY is the better option for you.

Therapeutic coaching is a blend of therapeutic modalities and life coaching focused on taking action for the future. It is growth-oriented and does not spend a lot of time in the past. The focus is on setting goals, overcoming obstacles and creating plans for where you want to go.

If you are someone feeling stuck, overwhelmed, stressed, exhausted and looking for skills to move forward, THERAPEUTIC COACHING is likely a good fit for you. (This is in instead of therapy or alongside therapy)

To get an even better idea of which is the better fit for your needs, take the free quiz we have available on the website (link in bio!)

Have you tried therapeutic coaching before?

06/19/2025

"What’s wrong with me?"

"Everyone else seems to have it all together."

"I seem to be the only one who’s struggling."

We all tend to think this when we're suffering and can't find a way out. When you watch others living their lives and doing the things you want to do with seeming ease and contentment, it can be easy to assume everything is going well for them.

We assume they must not have any struggles in life or at least not any that really impact them or hold them back.

But trauma, grief, overwhelm, anxiety, depression and more can be completely invisible to others. Despite what you see on the surface, you never really know what it's like to be in someone else's shoes, experiencing life the way they do with all the traumas, stresses, emotional wounds and physical symptoms they may have going on.

No one goes through life without suffering in some way. And yet we become our highest self when we work through it. (Man's Search for Meaning by Viktor Frankl)

You are far from alone and it's important to remember that.

(Just keeping it real with Lola doing her thing! 😅)

06/16/2025

What is your body holding onto that you may not be cognitively aware of?

There is a lot of focus on our thoughts when it comes to mental health but more and more research and therapeutic practices are revealing how our bodies carry deep intelligence as well. When we learn how to listen to the wisdom of our body, profound healing can occur.

The body is constantly communicating with us, offering clues about our physical, emotional, and mental state but we’re often too distracted or too busy to listen.

A few benefits of tuning into the body’s signals:

- Small imbalances can be more easily detected before they become full-blown issues.

- It becomes easier to recognize stress before it builds up to unmanageable levels.

- Trapped emotions and unresolved trauma can be uncovered.

- Stronger self-awareness is developed which can lead to better decision-making in life.

If you’d like to learn more about tuning into the body’s wisdom, we offer somatic therapy individual sessions and intensives. There is a free quiz on the website where you can learn what therapy is the best fit for you as well! (link in bio)

Sharing a clip from my talk on the Heal Thrive Dream podcast

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Dallas, TX

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