Hannah Askew CMHC

11/21/2025

Ahhh I’ve been so busy lately! I know I’ve been super MIA on here. Between wedding planning, house hunting, and juggling two new jobs, life has been… a lot 😅

Everyone says “balance is key,” but what does that actually mean? ⚖️

For me, balance isn’t about doing everything perfectly — it’s about recognizing what needs my energy right now and giving myself grace for the things that can wait. It’s making sure I’m not pouring into everything else so much that I forget to pour back into myself.

A few things helping me maintain balance lately:
✨ Prioritizing what truly matters each day
✨ Scheduling downtime like it’s a non-negotiable appointment
✨ Saying “no” without guilt when my plate is full
✨ Checking in with myself — mentally and emotionally — before checking off tasks
✨ Letting go of the pressure to be everywhere and do everything

Life gets hectic, but balance is about pacing yourself, protecting your peace, and remembering that you don’t have to carry it all at once. 💛

Hoping to be a little more present on here soon!

10/21/2025

What Is Neuroception? 👀

Have you ever walked into a room and instantly felt comfortable—or, on the flip side, suddenly uneasy without knowing why? That’s neuroception at work.

👤Neuroception is our nervous system’s way of constantly scanning the environment (and even our internal world) for cues of safety, danger, or life threat—all below our conscious awareness.

Developed by Dr. Stephen Porges as part of the Polyvagal Theory, neuroception helps explain why we might:

Feel calm around certain people but tense around others

Startle easily or shut down when overwhelmed

Struggle to “think clearly” when we don’t feel safe

Our body is always asking:
“Am I safe?”
“Do I need to protect myself?”

💛 When we’re in a safe environment and feel connected, our nervous system relaxes and we can engage, learn, and connect more deeply. When our body senses danger—even if there isn’t any real threat—it can trigger fight, flight, or freeze responses.

🧘‍♀️ The good news? We can help retrain our neuroception through self-awareness, grounding practices, safe relationships, and therapy.

Understanding neuroception can change how we view ourselves and others—with more compassion, patience, and care. 💓

10/14/2025

Words have power. They can heal, uplift, and inspire—but they can also wound. When we criticize those we love, especially our children, we may unknowingly erode their self-love. Words matter, and the way we communicate shapes the way others see themselves.

As parents, caregivers, and leaders, it’s crucial to build with words, to encourage, uplift, and guide with compassion. Our children’s hearts are like sponges—they absorb not only the words we say but the tone, the energy, and the intention behind them. Let’s pause and think about the impact we are leaving with each conversation. How can you use your words today to lift up those around you, especially the young ones? 💔💬

10/14/2025

The goal of co-regulation isn’t to “make calm happen” or to dismiss the full spectrum of emotions. Big feelings are not problems to fix — they are signals, and children need to know their sadness, anger, fear, and frustration are just as valid as their joy and excitement.

This is a super misunderstood nuance to emotional regulation and emotional intelligence.

What we know from the neuroscience is that children borrow our nervous system before they can regulate on their own using theirs. When we stay grounded, it doesn’t mean we’re demanding calm from them — it means we’re offering our calm as an anchor. This creates the safety their brains need to process their emotions fully. Over time, those repeated experiences wire their brains toward the capacity for self-regulation.

So when we say “kids learn calm by borrowing ours,” it’s less about calm being the goal and more about our calm presence creating space for their whole emotional experience to unfold safely. Calm becomes a byproduct of safety, trust, and connection.

Learn more about co-regulation with love: https://genmindful.com/blogs/mindful-moments/teaching-your-child-how-to-be-mad

And for a personalized positive parenting plan, take our Emotional Intelligence Quiz 👉 https://bit.ly/Emotional-Intelligence-Quiz

10/14/2025

When a child is melting down, our instincts can take over — and not always the helpful ones.
We might lecture, rush to fix, or tell them to calm down… but these actually block co-regulation rather than build it.

Let’s talk about what not to do — and what to try instead — so we can truly help a child borrow our calm instead of our chaos.

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Managing Big Feelings: A Toolkit for Parents & Educators, a Parent and Educators Toolkit

Helping children turn big emotions into skills for life.

When a child’s emotions feel too big to handle, it can be overwhelming — for them and for you.
Managing Big Feelings: The Toolkit is your go-to resource for guiding children through strong emotions with empathy, clarity, and proven strategies.

What’s Inside:
• Step-by-step calming strategies for moments of overwhelm
• Practical activities to build emotional awareness
• Visual aids to help children recognise and name their feelings
• Scripts and prompts for supportive conversations
• Tools for parents, educators, and support staff

This toolkit is grounded in evidence-based approaches to emotional regulation. It’s designed to work in classrooms, at home, and in one-to-one settings, helping children learn how to manage their emotions in ways that are safe, healthy, and empowering.

Download now and start turning emotional overwhelm into growth, resilience, and connection.

Electronic download available at
link in comments.

10/14/2025

It’s been a hot minute since I posted last! I have been so busy with life and the constant changes this year has been bringing me. I am certainly in a busy season of life right now. This leads me to our topic today! 📋

🌿 Let’s Talk About Self-Care 🌿

🛁 Self-care isn’t just bubble baths and spa days (though those are great, too!). It’s about taking intentional time to care for your mind, body, and spirit—especially when life gets busy or overwhelming.

💫 What Self-Care Really Means:
It’s choosing to pause, listen to what you need, and honor that. It’s giving yourself permission to rest, set boundaries, and say no when necessary. Self-care is not selfish—it’s essential.

✨ Simple Ways to Practice Self-Care:
Take a quiet walk without your phone
Journal your thoughts or gratitude
Get enough sleep
Drink water
Spend time with people who fill your cup
Do something creative
Meditate, pray, or simply breathe deeply
Ask for help when you need it

💖 Why It Matters:
When you take care of yourself, you show up as your best self—for your work, your relationships, and your dreams. You can’t pour from an empty cup.

So today, take a moment to ask yourself: “What do I need right now?”
And then, give yourself that care—because you deserve it. 🫶

10/09/2025

Acknowledge your past, but take charge of your future.
Get Free Audiobok: https://amzn.to/3Kzcizq

10/09/2025

Let’s Talk About Your Nervous System – What It Is, Why It Matters, and How to Care for It. 👤

Did you know your nervous system plays a key role in how you think, feel, react, and heal?
It’s not just about “nerves” — it’s your body's entire communication system. It keeps you alive, alert, and connected. 👁️

So how does it work?
Your nervous system has two main parts:
🔹 Sympathetic Nervous System – this is your “fight or flight” mode
🔹 Parasympathetic Nervous System – your “rest and digest” mode

Both are essential. The problem? Many of us get stuck in survival mode, constantly feeling anxious, overwhelmed, or shut down — especially after trauma or ongoing stress.

💡 Why is it important?
Because healing, connection, and emotional regulation can only happen when your nervous system feels safe. When it's dysregulated, you may feel anxious, numb, easily triggered, or exhausted.

Different ways to regulate your nervous system:

🧘‍♀️ Breathing deeply – try slow inhales and longer exhales

🚶‍♂️ Movement – walking, stretching, dancing

🌳 Grounding exercises – feel your feet on the floor, name 5 things you see

💧Cold water on your face or hands – activates the vagus nerve

💬 Safe connection – talking to someone who makes you feel calm

🎧 Soothing sounds or music

💤 Rest – naps, sleep, or just quiet time

❤️ Self-compassion – speak gently to yourself

Regulating your nervous system isn’t just a “nice to have” — it’s the foundation of mental health, physical health, and healthy relationships.
The more we understand our nervous system, the more empowered we are to heal and grow. Be gentle with your system. It’s been working hard for you! 🌟

10/09/2025

Learn to be okay with:

• People misunderstanding you.
• Letting go of what you can’t control.
• Not having all the answers.
• Walking away from drama.
• Saying no without feeling guilty.
• Being a work in progress.
• Your plans not going as expected.
• Forgiving yourself for past mistakes.
• Choosing your own peace over others' expectations.
• Outgrowing friendships and connections.
• Disappointing others when choosing yourself.
• People not knowing your side of the story.

10/07/2025

10/07/2025

🌟 Meet Your Happy Chemicals! 😁

Ever wonder why you feel joy, love, or motivation? It’s all thanks to the amazing “happy chemicals” your brain produces! Here’s a quick feel-good breakdown:

Dopamine ✅
Dopamine is known as the reward chemical. You can release dopamine by completing a task, eating food, engaging in selfcare activities, celebrating small wins, and achieving your goals!

Oxytocin 💓
Oxytocin is known as the love hormone. You can receive it by playing with a pet, giving a compliment, doing something nice for someone, hugging a family member, and other forms of physical affection.

Serotonin 🧠
Serotonin is known as the mood stabilizer. You can release serotonin by meditating, swimming, walking in nature, spending time in the sun, and engaging in mindfulness activities.

Endorphins 🏋️
Endorphins are known as the pain killer. Ways to release endorphins include watching a funny movie, eating dark chocolate, smelling essential oils, and exercising.

👉 So if you want to feel good naturally move your body, hug your people, celebrate your wins, and soak in the sunshine. ☀️

10/06/2025

🌿 Mindfulness Monday 🌿

Let’s take a moment to slow down and reconnect. 💭

What is Mindfulness?
Mindfulness is the practice of being fully present in the moment—aware of where we are, what we’re doing, and how we’re feeling—without judgment. It’s about observing our thoughts, surroundings, and emotions with calm awareness.

Ways to Practice Mindfulness:
🧘‍♂️ Take a few minutes to breathe deeply and focus on your breath.

🍽 Eat slowly and savor each bite—notice the textures and flavors.

🚶‍♀️ Go for a mindful walk—feel your feet on the ground, notice the sights and sounds.

📵 Disconnect from screens and be fully present with those around you. Put the phone down in the presence of your family, partner, friends, etc.

📝 Try journaling your thoughts or gratitude each day. What are you thankful for today? How are you feeling?

🧎‍♀️‍➡️Take time to pray to God. Express to him your concerns and praises.

Why It Matters:
Mindfulness can reduce stress, improve focus, and help you respond—not react—to life’s challenges. It increases emotional awareness, builds resilience, and helps you feel more grounded and at peace.

So take time today to slow down and recharge by practicing mindfulness! ❤️