Janel Wetzel, LMSW, CTP

09/04/2025

When tragedy hits close to home, it can be sooo tough to know what to say to kids. Our children look to us for calm, reassurance, & guidance, especially in the face of trauma.

Check out the new blog post to learn simple, age-appropriate ways ti talk to children about scary events- like the Minneapolis shooting- while helping them feel safe and supported.🤍

Click the link in my bio to read more🤍🤍

02/27/2025

✨Check out the link in my bio to learn more about the Survivors Empowerment Support Group starting Monday, March 17th! ✨

02/24/2025

Join us for a psychoeducational support group designed for adult women survivors of childhood sexual abuse.

➡️ Gain tools for managing the long-term effects of trauma and connect with others who have shared similar experiences.

With 38% of adult women reporting childhood sexual abuse, these groups provide a vital space for healing and support. YOU ARE WORTH IT. 🌟

For more information, check out the FAQ reel or feel free to DM with any questions🤍

08/05/2024

Boundaries are often misunderstood as barriers that separate us from others, but theyy actually serve a much more positive and protective role.

When implemented correctly, boundaries are actually essential for maintaining healthy relationships. They help us establish clear limits and communicate our needs, which creates a better understanding. Rather than driving people away, well-set boundaries create a space where we can interact more harmoniously, ensuring that everyone feels safe and the relationship can be maintained.

Boundaries are meant to build stronger, more respectful relationships by defining how we interact with others and protecting our space. 💪🏻

Yay for boundaries! 👏🏻🥳🎉

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08/02/2024

07/31/2024

Hi! 👋🏻

It’s about time I reintroduce myself!!

I’m a proud trauma therapist who is passionate and dedicated to providing trauma-focused therapy to adult survivors of childhood abuse.

I also love running support groups for bad*ss survivors and educational workshops. Knowledge is power and it truly fills my cup empowering others.

When I’m not geeking out about all things trauma, I’m a busy mom of two who loves reading, being creative, and staying active.

Therapists are normal human beings who don’t have all the answers, don’t always have their ducks in a row, and likely have their own trauma histories.

If you’re looking for someone who understands the complexities of life, let’s chat 🫶🏼

07/09/2024

Anyone else find themselves saying this on repeat?? 🙋‍♀️🙋‍♂️

From an Internal Family Systems (IFS) perspective, the 'Protector' part of the Self believes it needs to control or manage situations to keep us safe, often rationalizing even the worst tragedies by saying, 'Everything happens for a reason.'

When the Protector part controls the narrative, it's trying to maintain emotional safety and a sense of control. Think of it like a cute knight with a shield and sword, always ready to defend us! 💪🛡️

A healthy alternative to thinking 'Everything happens for a reason' might be:

🤍 It's okay to not have all the answers right now.
🤍 Not everything makes sense, but I can find ways to cope & move forward.
🤍 I can rely on my inner strength & resources to get through this.

These perspectives acknowledge that not all events have a predetermined reason but encourage finding personal growth and understanding in any situation.

What other perspectives or sayings might be helpful when faced with a difficult experience??? 👇

06/25/2024

Getting good sleep, eating nutritious foods, staying hydrated, engaging socially, and exercising regularly are all essential for maintaining mental health.

➡️Quality sleep is crucial because it allows your brain to rest and recover, improving cognitive function and emotional stability.

➡️ Eating nutritious foods provides your brain with the necessary nutrients to function optimally, while staying hydrated helps maintain energy levels and supports cognitive processes.

➡️ Engaging in social connections fosters a sense of belonging and reduces feelings of loneliness, providing emotional support and enhancing overall happiness.

➡️ Regular exercise releases endorphins, reduces stress, and boosts mood, contributing significantly to mental well-being.

Together, these elements create a strong foundation for a healthy mind and a positive, balanced life. 🤍

06/07/2024

✨Vulnerability is CRUCIAL as human beings✨

Being vulnerable with others and to ourselves fosters genuine connections and personal growth. By allowing ourselves to be seen despite the fear of judgment, we create opportunities for authentic relationships and deeper understanding. This openness encourages trust and empathy, enabling us to connect on a more meaningful level.

One of the BEST reasons why vulnerability is that it ultimately leads to a greater self-love, which is always a benefit. 💪🏻🫶🏼

Even with its advantages, it’s completely normal to struggle with being vulnerable. Give this a double tap if you agree ❤️

06/03/2024

Ruminating thoughts can be quite the unwelcome guests, showing up at the most inconvenient moments like when we’re trying to drift off to sleep or finally unwind. They seem to latch onto our minds tightly, making escape feel impossible.

Here are some helpful tips to break free from the cycle of rumination:

🔍 Identify the Problem: Recognize patterns of negative thinking.

🧘 Shift Focus to the Present: Check in with your body. Use techniques like deep breathing or the 5-4-3-2-1 method to ground yourself in the moment.

🌿 Relax Your Body: Activate your parasympathetic nervous system. Try deep breaths, meditation, or progressive muscle relaxation to lower stress and clear your mind.

🌍 Ground Yourself: Feel physical sensations to anchor your mind. Place your feet on the floor, rub your hands together, or touch an object to stay connected to the present.

💪 Improve Emotional Regulation: Regularly check in with your body to manage emotions better over time.

Incorporate these tips into your daily routine to reduce rumination and enhance your mental well-being! 🌟🧠

05/10/2024

You love your family but sometimes they can feel like…. A lot.

An enmeshed family means everyone is always sharing their opinions, their needs, and their guilt/shame. Here are a few ways being in an enmeshed family may be causing challenges for you!

➡️ Family members may struggle to develop a strong sense of self and independence because their identities are so tied up in the family. This can look like putting your own needs on the back burner while you manage the extended family.

➡️ Emotional boundaries may be blurred, leading to intense conflicts or feelings of suffocation within the family. In other words- Too many unsolicited opinions 🙃

➡️ Personal relationships outside of the family may also suffer because of the high level of dependence and involvement within the family. For example, you’re always feeling obligated to attend this birthday party or that family event at the cost of neglecting social engagements with friends.

For someone with a trauma history, being part of an enmeshed family can have specific impacts. The lack of clear boundaries and the intense emotional involvement within the family can make it difficult for the individual to process their trauma in a healthy way. They may feel overwhelmed or suffocated by the family’s emotions and expectations, leading to heightened stress and potential retraumatization. Additionally, the rigid roles and expectations within the family may prevent the individual from seeking support or expressing their needs related to their trauma, further complicating their healing process.

If this sounds like your family, it’s time to connect with me or follow my account to learn how to set boundaries and stick with them 🙅🏼‍♀️💪🏻🩷

04/24/2024

When someone becomes comfortable with their current situation, doesn’t seek new challenges, and believes that everything is effortless or simple, they may stop growing or improving mentally.

It’s like reaching a plateau in their mental or emotional development, where there’s no upward progression or expansion of skills, knowledge, or experiences.

What are your thoughts? Do you agree or disagree?? 🤔🤔