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Monday 8am - 8pm Tuesday 8am - 8pm Wednesday 8am - 8pm Thursday 8am - 8pm Friday 8am - 8pm Saturday 8am - 8pm

Sarah Mitchell Counseling

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Sarah Mitchell Counseling

Trauma-informed counseling tailored to you

10/20/2021

Mindfulness Moment. Pause. Enjoy the fall season. Take a few loving deep breaths and draw your attention to your surroundings. Be curious and discover what you notice.

Is there a particular leaf color that catches your eye?

How does the light filter through the clouds?

What does the air taste like?

How do your feet feel planted on the earth?

What other questions came to you? What did you observe? Add your comments below!

10/12/2021

Life is hard! Follow for encouragement, inspiration, and self-care tips from local Grove City trauma-recovery specialist.

To learn more about Sarah Mitchell and the counseling she provides, visit: https://sarahmitchellcounseling.webnode.com/

10/11/2021

Take a moment to breathe. Enjoy just a few cycles of this box-breath self-care exercise.

Intentional deep breathing can help regulate your nervous system and clam your body.

Start at the top left corner of the box and breath into your diaphragm. Count to four as slowly as you can while continuing to expand your lungs. When you reach full expansion (or four counts), pause and hold your breath in for four more counts. Slowly release your breath in a steady stream for four counts or until you cannot exhale any further and hold the breath out for four more counts. Repeat the cycle at least four times or however long you like.

For an added twist try inhaling through your nose and exhaling through your mouth.

10/07/2021

How do you respond to the feeling of shame? Shame causes us to react self-protectively. Even though our response is self-protective, it is often harmful to ourselves and those around us.

Withdraw: an important component of shame is being seen by another and deemed unworthy. If we can withdraw or hide ourselves from others we can attempt to avoid this judgment. But this only leads to isolation and loneliness.

Self-Blame: it may seem counter-intuitive. But if we can attack and blame ourselves we feel as though we spare ourselves from the criticism of others. Our internal self-critic beats us up in an attempt to keep us from feeling this ever again. This response often traps us into a cycle and does not help us out of feelings of shame.

Avoid: if we can numb our emotions, we do not have to feel the pain they bring. However we choose to distract ourselves, the result is only temporary. The important thing to remember with numbing is that we cannot selectively numb one emotion, if we attempt to numb one, will we end up numbing all emotions, including joy and happiness.

Attack-Others: this attempt to cope with our shame is based on the notion that if we can blame someone else for our pain or make someone else look worse than we do, perhaps we can feel a little better about ourselves. But we end up pushing people away without getting rid of our shame.

So how do we deal with our shame? As scary as it may sound, the antidote of shame is vulnerability.

10/01/2021

We often get frustrated with ourselves when we don't feel like we are "where we should be" or if we aren't "keeping pace with everyone else." But Growth is a process. Change takes time. We grow better when we are nurtured and encouraged rather than forced or pushed. Be patient with yourself.

09/20/2021

The choice to being counseling can be overwhelming, filled with lots of hesitations, questions, and fears. Here at Sarah Mitchell Counseling, we understand that asking for help is a big step, and we honor the courage it requires to reach out.

We would love to hear your hesitations, questions, and fears, and help you decide if counseling is right for you. Flow the link below and sign up for your free 15-minute consultation today!

Https://sarahmitchellcounseling.webnode.com/connect/

09/15/2021

Shame tries to tell us that we are wrong, defective, or unacceptable.

Although they often accompany each other, shame is different from guilt. Guilt can be a helpful feeling, even if it is uncomfortable because it tells us when we have done something wrong, and we need to repent and repair.

Shame, on the other hand, pulls us away from relationship by telling us we aren't good enough. If we believe we are unacceptable to another person, we cannot remain close to them. Our natural response to feeling shame is to hide, disguise, or self-protect. When we feel shame we often withdraw from social groups; or we pretend to be whatever we think people want to see; or we put others down to try to make ourselves feel a little better.

Surprisingly, the antidote to shame is vulnerability. Shame cannot survive when we live out of the belief that we are fully seen (for all the good and the bad) and still loved and desired. This is where the good news of the Gospel brings such relief: there is no condemnation for those in Christ Jesus (Romans 8:1). No matter what guilt reminds you of, or shame whispers about you: You. Are. Loved.

09/08/2021

Sadness is an expression of love when what is loved is lost.

Such loss can be so painful and is not the way the world was created to be. When we grieve our losses, we give voice to what we value and honor its goodness in our lives even as we ache in it's absence.

Lament describes this process of being our grief. It is a complaint directed to someone; to a God who cares (Matthew 11:28), who knows loss (John 11), who empathizes with our suffering (2 Corinthians 1:3-7), and who has done something about it (Isaiah 53).

If you are experiencing sadness, I would encourage you to put words to your loss, naming its importance to you, and share this in prayer with God and/or with a trusted companion. This is a process, and it takes time, so be gentle with yourself as you grieve.

09/06/2021

Most of us want to avoid the emotion of FEAR because it makes us feel helpless or out of control. But fear is an essential emotion because it acts as our body's built-in alarm system, letting us know when something is wrong. Fear alerts us to potential dangers and energizes our bodies to respond protectively.

Sometimes we can get stuck in these protective responses and our alarm system can get out of balanced. Especially when we have survived traumatic experiences, our bodies become hypervigilant or extra-sensitive to threat. This sensitivity was a necessary survival response.

But we understand that our fear is essentially self-protective, we do not have to remain stuck in that survival response pattern. We can begin to have compassion toward ourselves and grow curious. This curiosity allows us to begin rebalancing our alarm system and teaching our bodies how to re-experience safety.

Next time you notice fear rising up, take a few slow, deep breaths and try asking yourself, "what threat am I assuming?" At Sarah Mitchell Counseling we believe in helping you understand your body's protective responses and teaching you skills to help you rediscovery safety.

09/03/2021

First in our Emotions Series: JOY.

Happiness, calm, excitement, this is the emotion we most often desire to feel. Take a moment to think why you like to feel this way and how JOY actually feels in your body. It might sound a little silly... of course we want to feel happy! But why?

JOY tells us when we have found contentment, when we feel safe and connected. This is so important because it brings balance to our nervous system and it moves us into engagement with others and the world around us.

The elusive thing about JOY is that it reminds us that we are meant for another world. We were meant for perfect relationship with God but have fallen from that. We catch glimpses of this JOY right now, and revel in it's goodness even while it reminds us of a time when we will again be with our God and our JOY will be complete (Revelation 21:1-7).

09/01/2021

Emotions are like road signs. They alert us to something, and compel us to action. But sometimes our emotions aren't clear or they get mixed up. Follow to learn more about what your emotions might be saying and how they might be urging you to respond.

Over the next couple of posts, we'll look at seven primary emotions: Joy, Fear, Sadness, Anger, Jealousy, Shame, and Love, to discover what role they play in your life. When we begin to understand the role of our emotions, we can better regulate them. This means that we can experience our emotions without being overwhelmed by them.

08/30/2021

We've all had those days when we just can't seem to shake a bad mood. We let our thoughts and emotions run on autopilot in a negative cycle.

Mindfully stepping back for a moment can help us reset and stop that spiral. We can identify patterns in the interaction between our thoughts and emotions and begin to make different choices that can help positively impact our interactions with ourselves and those around us.

Address

248 S Broad Street
Grove City, PA
16127

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	8am - 8pm
Friday	8am - 8pm
Saturday	8am - 8pm

Website

https://sarahmitchellcounseling.webnode.com/

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