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

Body and Mindfully Healthy

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Galax, VA
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.

11/21/2025

Healing often means grieving who you had to be...the version of you that learned to stay small, stay quiet, stay alert, stay pleasing, stay invisible…the version that carried the weight of survival on their shoulders.

That self wasn’t weak. They were wise. They were resourceful. They kept you alive. But healing invites a new chapter. A version of you who no longer needs those same survival strategies. A version who gets to grow, rest, expand, and choose. A version who is safe enough to exist without armor.

And that transition, between who you were forced to become and who you’re finally allowed to become, is sacred, uncomfortable, disorienting, and profoundly human.

As therapists, our job isn’t to rush clients through this “in-between,” or push them into a new identity before they’re ready. Our job is to hold space for the unfolding. To normalize the confusion. To witness the shifts. To honor the grief and the emergence. Because stepping into who you are outside of the trauma isn’t instant. It’s slow, nonlinear, and deeply embodied. It’s the process of gathering the fragmented parts of the self and weaving them back into someone whole, grounded in their values, and real.

To every client walking through that in-between space:

You’re not lost.

You’re becoming.

11/20/2025

What is psychoeducation?

Psychoeducation gives clients the information and the language for what they’ve lived through...and language is powerful.

It restores clarity where chaos once lived. It replaces self-blame with understanding. And it helps clients make sense of reactions that once felt “crazy,” “dramatic,” or “too much.”

When we teach clients how trauma works, something shifts. Shame loosens. Compassion grows. And suddenly, the things they once judged about themselves start to make perfect sense.

Psychoeducation helps clients understand:

🧠 “My reactions make sense.”
Trauma changes the brain. Hypervigilance, emotional numbing, shutting down, people-pleasing. These are survival responses, not personality defects.

💛 “My body was trying to protect me.”
Fight, flight, freeze, and fawn are instinctive safety systems located in the limbic system. Their body wasn’t betraying them… it was saving them.

🌿 “I can learn new ways to feel safe.”
The same brain that adapted to survive can adapt to heal. Neuroplasticity means safety, connection, and regulation can be relearned and strengthened.

When clients understand their trauma responses, they begin to:
✨ Externalize shame
✨ Feel less “broken” and more human
✨ Build self-compassion
✨ Reclaim their agency in the healing process

Psychoeducation isn’t just information, but empowerment. It turns confusion into clarity, and fear into understanding. It gives clients a roadmap so they no longer feel lost inside their own nervous system.

11/19/2025

Healing from trauma isn’t about just reducing anxiety or flashbacks.

Those matter, but they’re only the surface layers of the work. The deeper transformation begins when we address the identity wounds beneath the symptoms:

the shame,
the self-blame,
the lost sense of worth,
the belief that “I’ll never be the same.”

And here’s the truth many survivors don’t realize at first:

You’re not meant to be the same.

You’re meant to become.

This is where Post-Traumatic Growth (PTG) emerges, not by ignoring pain, but by integrating it, making meaning from it, and allowing it to shape a stronger, wiser, more authentic version of yourself.

PTG can look like:
✨ A deeper appreciation for life
✨ Stronger, healthier boundaries
✨ Greater compassion toward yourself and others
✨ More meaningful relationships
✨ A clearer sense of purpose
✨ A newfound inner strength you didn’t know you had

PTG doesn’t mean the trauma was “good.”

It means you are powerful enough to grow in ways you never asked for, but deeply deserve. In trauma-informed therapy, clients begin to see themselves not as broken, but as becoming. Becoming whole. Becoming grounded.

Becoming who they were always meant to be.

Growth isn’t the absence of pain. It’s the presence of integration, self-compassion, and reclaimed identity.

11/18/2025

EMDR therapy doesn’t just process trauma. It helps rewrite the story of who we believe we are.

By reprocessing overwhelming or painful experiences, clients shift from beliefs like “I’m powerless” or “I’m unlovable” to grounded truths like “I am capable,” “I am worthy,” and “I am enough.”

But EMDR isn’t the only trauma therapy that supports this kind of identity-level healing. Several trauma-informed approaches help reconnect the fragmented self, integrate past experiences, and support post-traumatic growth:

✨ EMDR Therapy: Reprocesses traumatic memories, installs adaptive beliefs, and helps clients integrate the past with the present.
✨ Internal Family Systems (IFS): Helps clients connect with and compassionately integrate “parts” of themselves that developed in response to trauma.
✨ Somatic Experiencing (SE): Releases stored survival energy in the body and restores a felt sense of safety, strength, and wholeness.
✨ Trauma-Focused CBT (TF-CBT): Supports cognitive restructuring, helping clients challenge shame-based narratives and build new schemas of self-worth.
✨ Attachment-Based Therapies: Heal relational wounds, allowing clients to form identities rooted in connection rather than fear or abandonment.
✨ Narrative Therapy: Empowers clients to re-author their stories, separating who they are from what they experienced.

Across these models, the theme is the same:

Trauma may shape us, but it does not have to define us.

Healing rewrites the internal narrative... turning survival stories into stories of strength, resilience, and self-discovery.

11/17/2025

When trauma happens, your brain’s job is simple: keep you alive.

It’s not thinking about balance, identity, or emotional connection. Your brain is thinking about survival.

So, parts of you step up and take on roles:
the protector, the pleaser, the perfectionist, the numb one.

Each part carries fear, pain, or shame that once kept you safe. You adapt to survive... but over time, that fragmentation can feel like losing yourself.

Healing is the process of bringing those parts home.

Not by forcing them to disappear, but by letting them integrate into a whole, compassionate self.

Remember:
🔸 Fight, flight, freeze, and fawn are survival strategies, not personality flaws or failures.
🔸 Dissociation is protection, not weakness.
🔸 Shame is learned, not truth.

You are not broken. You adapted. And you can unlearn what survival once required.

11/15/2025

We are excited from attending the Virginia Counselor’s Association Annual Conference in Norfolk! Melissa, Hannah, and Sherri had an inspiring few days of learning, alongside Stacey Bolt of Calmed Counseling and Consulting and counselors from across the state.

It has been a valuable opportunity to gather new insights and refine our skills, all with the goal of enhancing the services we provide to our clients.

Melissa Londry presented a well-received training on “Reclaiming the Self: Utilizing EMDR to Support Identity Redefinition in Trauma Survivors.”

If you are interested in learning more about her presentation, please send us a direct message for a copy of the slides.

11/12/2025

Important Seasonal Health Reminder 🍂

As cold and flu season approaches, we want to take a moment to remind everyone to help us keep our offices safe and healthy for all clients and staff.

If you are feeling sick or have symptoms of a contagious illness (such as coughing, fever, sore throat, or congestion), please take one of the following steps before your appointment:

Switch to Telehealth: You can easily change your in-person appointment to a virtual session through the client portal or by contacting our office.

Wear a Mask: If you must come into the office while recovering from a mild illness, please wear a mask to reduce the spread of germs.

Reschedule if Needed: If you are too unwell to attend, you can reschedule your session for a later date when you’re feeling better.

Thank you for your understanding and for helping us maintain a healthy and supportive environment for everyone. 💛

— The Team at Body and Mindfully Healthy

11/11/2025

Today, we pause to honor every veteran.

Your service deserves ongoing support, accessible care, and compassion long after the uniform is folded away.

The transition from service to civilian life can bring invisible battles, including trauma, loss, or adjustment challenges that deserve to be met with understanding, not stigma. Healing is not a sign of weakness; it’s a continuation of courage.

We stand with veterans and their families on the path toward healing, because the battle shouldn't continue at home.

If you or someone you love has served, please know: you are seen, you are valued, and you are not alone.

11/10/2025

As Veterans Day approaches, our gratitude for those who’ve served runs deep. But real gratitude is more than words, it’s action. Veterans bring immense resilience, discipline, and heart to our communities. Yet many also face invisible challenges after service: PTSD, anxiety, depression, or the loss of structure and belonging.

Supporting them means seeing the whole person, not just the uniform.

How to Turn Gratitude Into Action:

Hire and include. Support veteran employment and leadership opportunities in your community.

Listen and learn. Ask veterans about their experiences without assuming or comparing. Listening is healing.

Advocate for access to care. Encourage trauma-informed services, mental health programs, and community support systems that truly meet veterans’ needs.

Be consistent. Gratitude is for every day we choose compassion. Gratitude becomes powerful when it inspires inclusion and awareness.

Let’s build a culture that values mental wellness as deeply as courage and that honors healing as much as heroism.

11/09/2025

For many veterans, the hardest battle isn’t behind them. Sometimes asking for help once they return home can feel more difficult than their time in active duty.

Too often, stigma, lack of trust, or logistical challenges stand between veterans and the support they deserve. Some fear being seen as “weak.” Others don’t know where to start or how to put it into words. Reaching out for mental health care is resilience in action.

Breaking the Barriers to Mental Health Care:

✔️ Stigma: Many veterans were trained to “push through pain.” But emotional health is often invisible and needs care just like visible physical injuries. Therapy is about recovery, purpose, and strength.

✔️ Access & Logistics: Long waits or limited availability at VA centers can make seeking help frustrating. That’s why connecting veterans with both VA and civilian options through community care ensures broader, faster access to care.

✔️ Trust & Connection: Finding a trauma-informed provider who understands military culture can make all the difference. Veterans deserve spaces where their experiences are met with understanding, not judgment.

Asking for help doesn’t erase your strength. Asking for help increases your strength. Every conversation, every appointment, every moment of honesty is a step toward peace.

VA Crisis Line: 988 (Press 1)

11/08/2025

Connection saves lives. Sometimes “I’m fine” really means “I don’t know how to talk about it yet.” Every veteran’s experience is unique and so are the ways they may need support. Listening, compassion, and patience go a long way.

How to Show Support:

✔️ Listen without fixing. You don’t need to have answers, just show up and be present.
✔️ Ask open-ended questions. Try: “What’s been helping lately?” or “How are you feeling about things this week?”
✔️ Invite, don’t pressure. Gentle invitations to join routines or social spaces help rebuild trust and connection.
✔️ Be consistent. Showing up, quietly and reliably, is often the greatest comfort.

Different Experiences, Different Needs

Every veteran’s transition and healing journey is shaped by culture, gender, and identity. Recognizing these differences helps us show up with empathy, not assumptions.

Male Veterans: Often taught to equate strength with silence, many men may hesitate to share struggles or emotions. Remind them that vulnerability is not weakness. Opening up and sharing our emotional inner world is courage in action.

Female Veterans: Women in service often face unique challenges, including under-recognition, isolation, or experiences of harassment or trauma. Honor their stories without minimizing them, and help amplify their voices in spaces where they may have felt unseen.

Nonbinary & LGBTQ+ Veterans: Nonbinary and q***r veterans may experience additional layers of stress related to identity, belonging, or discrimination. Creating safe, affirming spaces where they are respected and seen as whole people supports true healing.

You don’t have to understand someone’s exact experience to care deeply.

Empathy, curiosity, and kindness are powerful medicine.

11/07/2025

Trauma doesn’t live only in the mind. Trauma is stored in the body. For many veterans, the nervous system remains on high alert long after returning home, responding to everyday stress as if it were still in a combat situation.

Healing means helping the body remember safety again and giving the nervous system new experiences to regain safety in the present moment.

Through mindful movement, grounding, and intentional rest, the nervous system can gradually shift from survival to recovery.

Mind-Body Tools to Try:

1️⃣ Deep Breathing (3 minutes): Focus on slow, even exhales. Deep breathing lowers cortisol and activates the parasympathetic “rest and digest” system (your body’s natural calm response).

2️⃣ Walking Outdoors: Nature exposure helps regulate heart rate, reduce anxiety, and improve mood. Even a 10-minute walk allows your senses to reconnect with the present moment.

3️⃣ Journaling Small Wins: Write down one thing that went right each day. This retrains the brain to notice safety, gratitude, and progress instead of hyper-focusing on threat.

4️⃣ Grounding Through Sensation: Touch a textured surface, feel the floor beneath your feet, or name five things you see. Grounding anchors you in the now when stress memories arise.

Healing is your body learning to trust calm again. Every breath, every small step, is progress.

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

http://www.bodyandmindfullyhealthy.com/

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