Body and Mindfully Healthy

Body and Mindfully Healthy Call your insurance to determine what your plan offers.

Body and Mindfully Healthy is a small business providing professional counseling and more in Southwest Virginia with four locations in Galax, Abingdon, Radford, & Roanoke. Visit www.bodyandmindfullyhealthy.com for more information

In-network Provider for the following insurance companies for employer-based insurance, self-insured, and Medicaid plans:

Aetna Betterhealth / Anthem / Blue Cross Blue Shield / Anthem Healthkeepers / Cigna / MedCost / Optima / Optum / Tricare East / UHC UnitedHealthcare / Virginia Premier

Out-of-network billing is available for all others, however, some insurance plans do not allow for out-of-network billing. Sliding scale self-pay based on household income also available for those who do not have insurance or do not have out-of-network benefits.

09/19/2025

Welcome Catherine!

Catherine has called the NRV home for twenty years and is a former Hokie!

She works with college-aged clients and has experience in treating symptoms ranging from anxiety, depression, social anxiety, life skills, self-esteem, relationship issues, and grief. She also works with young professionals and adults. She approaches each client’s treatment with an individualized plan tailored to their specific goals from a mixture of CBT, ACT, SFBT, and person-centered therapy. She wants to help her clients learn how to better navigate all the curveballs the world can throw their way—while also being open and appreciative when good things happen, too.

Outside of the office, Catherine has two children and two cats (who act like toddlers.) In her spare time, she enjoys traveling with friends, visiting family, reading, and writing.

Catherine practices under the Clinical Supervision of Sarah Kate Valatka, LPC, and the Administrative Supervision of Stacey Bolt, LPC. She will be seeing clients at Calmed’s newest Blacksburg site, located at 102 Broce Dr, and via Tele-health. To connect with Catherine, please reach out to her via email at catherine@thecalmed.com or access our New Client Portal at thecalmed.com to request an appointment.

Got a lot on your mind? Try letting the page hold it for a while ✎﹏Journaling helps you see what’s happening in your min...
09/17/2025

Got a lot on your mind? Try letting the page hold it for a while ✎﹏

Journaling helps you see what’s happening in your mind, notice recurring thoughts, and process experiences more clearly. You can explore questions you’ve been curious about, reflect on moments from your day, or simply vent. Research shows that regular journaling supports emotional regulation, reduces stress and anxiety, and can improve overall psychological well-being. Writing your thoughts allows you to connect with yourself, truly see your experiences, and get to know who you are.

How journaling helps:
ㆍManage anxiety and stress: Clears the mind and reduces emotional overwhelm.

ㆍCope with depression: Provides a safe outlet to express and process feelings.

ㆍTrack patterns and triggers: Helps identify what impacts your mood and behavior.

ㆍPrioritize tasks and concerns: Organizes thoughts to reduce mental clutter and increase focus.

ㆍPractice positive self-talk: Encourages healthier thinking and builds self-compassion.

ㆍBoost emotional awareness: Improves understanding and regulation of emotions.

Tips to get started:
✎ Write a few minutes each day, whatever comes to mind
✎ Dedicate a notebook, or even the Notes app works just as well!
✎ Express freely through words, sketches, or thoughts; no rules!
✎Use it for yourself; sharing is optional.

☆ Keep in mind journaling can be fun and uplifting. It doesn’t always have to be serious. And for those days when you get “writer’s block,” simply jotting down “I don’t know” is enough. Give yourself permission to explore, be curious, and enjoy the process.

And if you ever want support along the way, our team is here to talk and help you process whatever comes up!
https://bodyandmindfullyhealthy.clientsecure.me

When was the last time you truly disconnected, just yourself and the outdoors? 🚵‍♀️Maybe you're feeling stressed, angry,...
09/16/2025

When was the last time you truly disconnected, just yourself and the outdoors? 🚵‍♀️

Maybe you're feeling stressed, angry, or mentally drained. If you’ve been looking for a way to step back and reset, spending time in nature can help.

🌳🏖️: Spending time in green spaces or even blue spaces like rivers, lakes, and oceans has been linked to:

✭ Positive effects on brain activity and neural functioning

✭ Reduced stress, anxiety, and depressive symptoms

✭ Improved attention, clarity, and working memory

✭ Enhanced emotional well-being and social connection

If you're on a time crunch, that's okay! Brief moments outdoors can still help in calming the mind and restoring balance. And even if you don’t live near open fields or the beach, you can still enjoy the benefits of nature. A walk through a city park, a tree-lined street, or simply pausing by a window with a beautiful view can help you reduce stress, refocus, and reconnect.

𖤓 Give it a try: Put your phone aside and spend 10–20 minutes outside. Pay attention to the sights, sounds, and smells around you.

If keeping your mind clear and positive feels like a challenge, our team is ready to support you.

Reach out today!
https://bodyandmindfullyhealthy.clientsecure.me

For many high achievers, imposter syndrome and perfectionism disguise themselves as ambition. They whisper that constant...
09/15/2025

For many high achievers, imposter syndrome and perfectionism disguise themselves as ambition. They whisper that constant pressure, overworking, and self-doubt are the price of success. At first, it may feel like these traits push you forward, but over time, they quietly slow you down, drain your joy, and make even your biggest wins feel “not enough.”

Perfectionism traps you in unhealthy cycles, like:

- Setting unrealistic standards and never feeling satisfied

- Being overly self-critical, even after meaningful accomplishments

- Becoming outcome-focused, so much so that you miss the enjoyment and learning in the process

- Feeling an intense fear of failure or of letting others down

- Overworking to exhaustion or procrastinating out of fear of not doing it “perfectly”

These patterns end up creating more stress, strain relationships, and chip away at mental health. When motivation tears you down, it often stems from fear, not genuine passion or growth.

💡 The good news: you can break this cycle by shifting how you respond to these thoughts.

- Reframe expectations: Value progress, not perfection.

- Lean on trusted people: Let others remind you of your worth outside achievement.

- Gain perspective: One project, grade, or role doesn’t define you.

- Practice self-compassion: talk to yourself with the same kindness and encouragement you’d offer a friend, give yourself that same love.

- Seek professional help: If these patterns are harming your health, therapy can give you strategies to unlearn perfectionism and thrive in healthier ways.

✨ Being a high achiever is not the problem; it’s letting perfectionism and self-doubt hijack that strength. Like nature, we move through seasons of growth, rest, abundance, and stillness. When you allow yourself grace, you create space for progress, rest, and joy. And always remember: your worth is not measured by constant achievement.

Reach out today: https://bodyandmindfullyhealthy.clientsecure.me

Relationships are an important part of our lives, connecting us to others and helping us grow. Every relationship involv...
09/14/2025

Relationships are an important part of our lives, connecting us to others and helping us grow. Every relationship involves a mixture of behaviors, some that strengthen connection and trust, while others create distance or harm. Conflicts are natural and inevitable because everyone brings their own experiences, challenges, and perspectives. A healthy relationship isn’t about being conflict-free; it’s about working through difficulties with respect, honesty, and care. While no one is perfect, we can strive to set aside selfish impulses and navigate personal challenges in ways that support the relationship, rather than allowing our actions to negatively impact others. When patterns of control, secrecy, or imbalance dominate, the relationship can become unhealthy or even abusive.

Green Flags – Healthy behaviors
✅ Respect for boundaries: Each person’s privacy, independence, and individuality are acknowledged and honored.

✅ Shared decision-making: Choices are discussed and made together, without one person holding more power.

✅ Clear communication: Honest conversations are possible, and disagreements can be resolved without fear.

Red Flags – Concerning/unhealthy behaviors
⚠️ Emotional neglect: One or both people feel unsupported, dismissed, or shut out.

⚠️ Power imbalances: Boundaries are ignored, independence is restricted, jealousy or pride dictates behavior.

⚠️ Secrecy and avoidance: Issues are hidden, minimized, or never resolved, leaving mistrust to grow.

While being lonely isn’t easy and letting go of someone you care about can be painful, it’s important not to let our own desires override our well-being or the well-being of those around us. If a relationship is negatively affecting you mentally, emotionally, or physically, consider reaching out to a deeply trusted individual or counselor. Everyone deserves to be in a relationship where they feel safe, respected, and supported. And if you notice that some of your own behaviors reflect red flags, it’s okay to ask for help. We are here to support you in redirecting those patterns toward healthier, more constructive ways of connecting and communicating with others.

As we step outside our comfort zone and face challenges, anxiety can sneak in. Though anxiety is often linked to thought...
09/13/2025

As we step outside our comfort zone and face challenges, anxiety can sneak in. Though anxiety is often linked to thoughts, it can quickly pull our mind into a loop and trigger physical reactions in the body. Under this kind of pressure, it’s often hard to think clearly or convince yourself to let these thoughts go. That's when we need to physically intervene to help ground ourselves in the present moment, especially when our mind is jumping between multiple anxious thoughts.
If you find anxiety trying to gain control, give the 5-4-3-2-1 technique a try! Before starting take a moment to acknowledge your breathing. Slowing down taking deep, steady breaths can either help you stay centered or bring you back to a calmer state.

Once you’ve settled into your breath, move through these steps:
5 👀 Acknowledge FIVE things you can see. Anything in your environment counts: reflections of light, objects on a desk, or even shadows on the floor.

4 👐 Acknowledge FOUR things you can touch: your clothing, the chair you’re sitting on, or the floor beneath your feet.

3 👂 Acknowledge THREE things you can hear. Focus on external sounds, such as wind, birds, or even the sound of swallowing your saliva.

2 👃 Acknowledge TWO scents. This could be the smell of a pencil, a pillow, or fresh air. If nothing stands out, take a brief walk and notice subtle scents in your surroundings.

1 👅 Acknowledge ONE thing you can taste. Notice any flavors in your mouth: left over toothpaste, morning coffee, or lingering tastes from a recent meal. Even the natural taste in your mouth counts.

This is just one of many grounding techniques that can help calm your nervous system. If anxiety is something you experience often, reach out; we’d be happy to support you in exploring and practicing other techniques to manage anxious thoughts and feelings. Click the link in our bio to learn more and reach out today!

09/12/2025

Come volunteer and help your community!

🚫 Myth: “Therapy is only for people with serious problems.”💡 Truth: Therapy is for anyone who wants to:✨ Grow in self-aw...
09/12/2025

🚫 Myth: “Therapy is only for people with serious problems.”

💡 Truth: Therapy is for anyone who wants to:

✨ Grow in self-awareness
✨ Learn to set healthy boundaries
✨ Manage stress and anxiety more effectively
✨ Heal from past experiences
✨ Strengthen relationships
✨ Or simply understand themselves more deeply

You don’t have to wait until things fall apart to benefit from therapy. Just like we visit the doctor for check-ups or exercise to keep our bodies strong, therapy can be part of your proactive wellness routine.

🌿 Therapy is not just about “fixing” problems—it’s about creating space for healing, growth, and self-discovery.

Have you ever heard the rumor that therapy is only for those with “serious problems"? Let’s bust that! Therapy is someth...
09/12/2025

Have you ever heard the rumor that therapy is only for those with “serious problems"? Let’s bust that! Therapy is something anyone can benefit from, no matter what stage of life they’re in.

Think of it like the gym. People go to the gym for different reasons: reaching a goal weight, training for events, or maintaining overall health. Therapy works the same way. It's not only for times of crisis, but also for growth, support, and maintaining your mental well-being.

Therapy is about building self-awareness, working through challenges, and learning new ways to take care of your mind. A therapist can help you process emotions, stay on track with your goals, or simply see things from a different perspective.
You can think of a therapist as a mental coach; someone who gives you tools to manage stress, break unhelpful habits, build resilience, and keep growing. Our mental health, like our physical health, naturally has its ups and downs. And just as lifting weights makes it easier to carry in those heavy groceries, therapy strengthens your ability to carry the weight of life.

Choosing therapy isn’t about weakness; it’s about investing in yourself and your overall well-being.

You’ve checked the boxes.You’ve reached the goals.From the outside, it looks like you have it all together, yet inside, ...
09/10/2025

You’ve checked the boxes.
You’ve reached the goals.

From the outside, it looks like you have it all together, yet inside, there’s still that whisper: “It’s not enough. I’m not enough.”

High achievers often carry silent battles:
⚡ Perfectionism that never lets you rest
⚡ Imposter syndrome, even after real accomplishments
⚡ Anxiety about slipping up or letting others down
⚡ Guilt when slowing down or prioritizing yourself

✨ Here’s the truth: your worth isn’t tied to achievement.

Therapy can help you rewrite that story so success isn’t just about doing more, but about feeling enough as you are.

At Body and Mindfully Healthy, our therapists create space for high achievers to:
✔️ Release unrealistic expectations
✔️ Build self-compassion
✔️ Redefine success on their own terms
✔️ Finally feel grounded in enoughness

📅 If this resonates, therapy might be your next step. Our team is here to help.

👉 https://bodyandmindfullyhealthy.clientsecure.me

🌿 We’re excited to re-introduce Trudi Jackson! 🌿Trudi began her journey with Body and Mindfully Healthy as a master’s le...
09/09/2025

🌿 We’re excited to re-introduce Trudi Jackson! 🌿

Trudi began her journey with Body and Mindfully Healthy as a master’s level intern and chose to stay on to continue her career with us. She is now serving as a Resident in Counseling, under the clinical supervision of Jenn Estep, LPC.

✨ Trudi is passionate about creating a safe, supportive space for her clients and walking alongside them in their healing process.

📍 Now accepting new clients in our Galax office and through telehealth.

If you’ve been considering starting therapy, or simply need a space to process and grow, Trudi is here for you.

👉 To schedule, reach out at info@bodyandmindfullyhealthy.com.

09/08/2025

Today, we’re recognizing : A powerful reminder that support is always within reach.

Whether someone is feeling overwhelmed, disconnected, or unsure how to ask for help, the 988 Su***de & Crisis Lifeline offers 24/7, judgment-free support by phone or text.

Resources: https://bit.ly/3AU0NgW

Address

210 Calhoun Street
Galax, VA
24333

Opening Hours

Monday 8am - 5am
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 5pm
Friday 2pm - 5pm

Website

Alerts

Be the first to know and let us send you an email when Body and Mindfully Healthy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Body and Mindfully Healthy:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category