Kalene Khan, LMFT

06/20/2023

I offer this group to women who are survivors or sexual trauma. It's an online space where survivors can go from feeling isolated, misunderstood, and ashamed, to feeling heard, validated, and empowered. If you or someone you know can use a boost in reclaiming their life from trauma, I invite you to visit my website to learn more about the group, me, and my approach.

04/02/2022

Aaah spring, the season for growth, rebirth, and ridiculously adorable bunnies.

What are you focusing on this season for personal growth? Better work/life balance? A new physical fitness routine? A new hobby?

Whatever the goal, remember to work toward it with self-compassion, giving yourself permission to be imperfect while you work to improve.

03/18/2022

What do you need with with this coming week?

Creating these mental health related brain cartoons is a hobby of mine. Check out on Instagram and Facebook to see more!

03/10/2022

Some common ways that past sexual trauma impacts current physical intimacy!

You're not alone. This is your nervous system responding to something that happened to you; this is not about something being "wrong" with you. And healing your nervous system IS possible!

This video is an excerpt from my new online course for sexual trauma recovery. Available soon! (And available now for free for members of my therapy groups for sexual trauma survivors.)

www.kalenekhan.com

12/10/2021

What do you feel underneath your anger?

Hurt?
Betrayed?
Ignored?
Underappreciated?

An alternative to trying to suppress your anger (until it explodes):

Pause. Thank your anger for trying to protect you. Then nurture the feeling(s) underneath it by giving yourself compassion and/or advocating for what you need.

12/08/2021

For the upcoming 8-week online group series, I'm doing something new.

I created a self-guided mini-course with all the hot topics that come up for my sexual assault survivor groups, and included it as a free resource for everyone who signs up for this group!

Excited to start with the next cohort on January 13th 😊 Visit www.kalenekhan.com to learn more about it and how to sign up.

12/07/2021

Building self-compassion involves building up two different types of self-compassion: The Yin and Yang.

A practical home practice: Whenever you feel a moment of struggle (whether it's mild, moderate, or major), pause and ask yourself, "What kind of self-compassion do I need right now?"

Do this as often as you can remember. What you practice grows stronger.

11/22/2021

What makes you feel at home?

Not necessarily "at home" like your literal house, or your childhood home. I mean "at home" with yourself.

I recently took a mini trip to San Francisco, where a part of me will always feel like home even though I only actually lived there for like two years.

But this is where I started some important chapters in my life. I got married and had my first kid. I was exploring new identities that I loved. I felt refreshed becoming a new 'me'.

Now that feeling lives in the little things of San Francisco. The smell of the trees in Golden Gate Park, the taste of the food at my favorite old restaurants, the sights and sounds of Ocean Beach.

Where does your feeling of being "at home" live?

Maybe in certain songs, places, sights, smells, foods... The five senses are so connected to our feelings and memories!

I hope you find time this Thanksgiving week to flood your five senses with things that make you feel at home--especially if you'll be around places of family that do NOT make you feel at home.

Wishing you a peaceful Thanksgiving "at home"!

11/09/2021

It was a pleasure to be interviewed by Eileen Laird; writer, autoimmune warrior, and podcast host of .helix ! Eileen has dedicated her work to helping folks deal with autoimmune disease through nurturing the mind and body. We crossed paths through our mutual value in self-compassion, and I felt honored to be invited to talk about the topic of asking for help; a familiar struggle for those who are still trying to build their own self-compassion! You can listen in at https://www.phoenixhelix.com/episode-186-how-to-ask-for-help-with-kalene-khan/ and if you are also an autoimmune warrior, I hope you'll check out her other amazing episodes.

09/01/2021

I started an *otter* group!

There's now an evening AND daytime group for Perfectionists, People-Pleasers, and Overthinkers!

Things to know about the new daytime group:
-They take place online, Thursdays from 9:00am - 10:15am
-It starts September 9th
-It’s $50 per session (that's $10 less than the evening group)
-The group goal is to help build more self-compassion

Visit www.kalenekhan.com if you're *urchin* to learn more.

I do not regret these puns.

08/26/2021

Dealing with uncertainty has been coming up a lot in group therapy sessions! Our groups give space to share our emotions about it, and also explore options on how to deal with it in different ways. Here's one quick tip:

When worst-case scenarios keep popping up in your mind, let your mind think about it! BUT finish the story. If the worst-case scenario happens, how will you handle it and get it taken care of? What personal strengths, knowledge, and support will you use to deal with it successfully? Imagine yourself resolving the issue with as much detail as you imagine the worst-case scenario.

To join our conversations, visit www.kalenekhan.com and learn more about group therapy sessions.

08/06/2021

You're not going to be liked by everyone. Chances are, you don't like everyone either, and that's okay!

People-pleasing may feel 'nice', but it's actually a dishonest way of being with others. That mask isn't you.

What will you say
What will you do
Who will you be
when you stop trying to avoid criticism
and start being your true self?

05/29/2021

Missed the enrollment deadline for the 8-week therapy group for sexual assault survivors? The ship hasn’t sailed yet!

*Late enrollment starts now through Wednesday, June 2nd*
Get $60 off enrollment fees

Our orientation day was on 5/27, but you can still jump into the remaining 7 weeks of group sessions for support, connection, resources, and mindfulness/self-compassion exercises.

We hope to see you there :)

www.kalenekhan.com

05/20/2021

Taking a pause for self-care is worth it!

There's still time to sign up for the upcoming 8-week group series for sexual assault survivors. Open to women 18+ who have either experienced childhood sexual abuse or sexual assault in adulthood. Enrollment ends next Wednesday, 5/26!

Here are a few things I have prepared for this cohort so far:

In-Session:
1. Guided research-backed mindfulness practices that are central for trauma recovery and building self-compassion
2. Expressive arts exercises to help recognize and work through emotions that are tough to verbally explain (NO art experience necessary!)
3. Educational material to help break down why you may be experiencing different trauma responses, and what steps are necessary to heal and 'rewire' the brain
4. Group structure and guidelines for creating a safe space for connecting with fellow group members
5. Discussion topics dedicated to dealing with the inner critic, shame, difficulties in relationships, and connecting with your personal identity.

BONUS Material (sent to your email each week throughout the series)
1. Recorded audio of all mindfulness exercises to help you set up your own home practices
2. Optional worksheets and exercises to compliment your progress
3. Additional resources to help you maintain progress beyond the group series

Learn more at https://www.kalenekhan.com/women-s-sexual-assault-surviviors-g

I hope to hear from you soon!

03/18/2021

To the Asian community, how are you? What do you need for support right now?

Holding compassion and a safe space for you here, whether you're feeling grief, fear, rage, or all of the above and in between.

As for me, I'm talking more breaks throughout the day to just sit and feel what I feel (lots of anger today!), being as careful as I can with how much scrolling I do on my phone. I hope you're able to give space to your own feelings as well 💗

01/27/2021

01/26/2021

This game of hide-and-seek with my daughter inspired this week's Quick Tip Tuesday: PLAY MORE.

Playing is an amazingly therapeutic act, involving very complex neural activity. Yes, even for adults.

As kids, we may learn things like taking turns, following rules, and good sportsmanship. On a deeper level, we learn how to regulate our emotions and connect with other people.

Our brains never grow out of benefitting from play. In fact, it's an essential part of strengthening the right side of our brain.

Sadly, as we grow older, we tend to severely undervalue playfulness. Even when we're TRYING to play, we can take ourselves too seriously, getting embarrassed or upset with ourselves for how we're performing in our play.

We can rely so much on our logical left brain that we forget how to turn it off in moments when it doesn't need to be in charge.

So for this week's challenge yourself to invite playfulness back into your life. Your right brain will thank you for it!

01/25/2021

📣 LAST WEEK TO SIGN UP! 📣

Here are a few things I have prepared for this cohort so far:

In-Session:

1. Guided research-backed mindfulness practices that are central for trauma recovery and building self-compassion

2. Expressive arts exercises to help recognize and work through emotions that are tough to verbally explain (NO art experience necessary!)

3. Educational material to help break down why you may be experiencing different trauma responses, and what steps are necessary to heal and 'rewire' the brain

4. Group structure and guidelines for creating a safe space for connecting with fellow group members

5. Discussion topics dedicated to dealing with the inner critic, shame, difficulties in relationships, and connecting with your personal identity and sense of purpose.

⭐ BONUS Material (sent to your email each week throughout the series)

1. Recorded audio of all mindfulness exercises to help you set up your own home practices

2. Optional worksheets and exercises to compliment your progress

3. Additional resources to help you maintain progress beyond the group series

This will be the last cohort that I'll be offering the $45/week rate before fees go up for the rest of 2021.

If you'd like to join this group that starts on January 28th, sign up as soon as possible to allow time for us to schedule a 1:1 video intake session before your first group session!

The sign-up process begins with a free 15-20 minute introductory phone call with me, which you can schedule by visiting www.kalenekhan.com 😊