Tonya Boots, Ed.S., LMHC - talkswithtonyab

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Iowa City, IA
Tonya Boots, Ed.S., LMHC - talkswithtonyab

accepting new clients in iowa

09/24/2025

my new hw in-between sessions 🔖

therapy can be serious work, but don’t worry - this therapist is also taking notes on your recs. consider it a fair trade 😂
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🤎 accepting clients in iowa! schedule a free intro call through the link in my bio
🤎 follow for more
🤎 reminder: IG ≠ therapy

09/03/2025

sometimes the hardest part is just pausing long enough to ask

you don’t have to have it all figured out - your needs are allowed to be simple and human 🫶🏽

💌 save this for the next time your brain says, “I don’t know what I need.”
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🤎 accepting clients in iowa! schedule a free intro call through the link in my bio
🤎 follow for more
🤎 reminder: IG ≠ therapy

02/12/2025

a to-do list for when you’re feeling low ✨

hypoarousal aka “freeze” response (opposite of “fight/flight”) occurs when your body starts to shut down when faced with significant stress, trauma or adversity
where your mind and body go into ‘survival mode’—it’s like hitting the pause button.
caused by an overactive parasympathetic nervous system
your level of arousal starts to fall below your window of tolerance and you may start to experience feelings of emotional numbness, depression, disconnection, unable to move or speak, emptiness, fatigue, paralysis - like you’re stuck in place or a desire to withdraw
It’s your brain’s way of protecting you when things feel too much to handle

does this sound familiar to you?
if so, I invite you to be gentle with yourself
and engage in small, simple shifts that welcome connection back into your body, with yourself and others

take it easy and at your own pace
slowlyyyy move through this feeling
and find what feels good to you in this moment

💌 save this post to use at a later time to come back to

hope this is helpful to you in your healing journey 🫶🏽
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🤎 accepting clients in iowa! schedule a free consultation through the link in my bio
🤎 follow for more
🤎 reminder: IG ≠ therapy

02/03/2025

hopefully creating space for my clients to safely feel alllll that they need to feel 🫶🏽

using trauma-informed language to help you explore and identify what you’re feeling in your body and what genuinely feels good to your nervous system, and how to feel more connected to your true self 💛

does this resonate with you?

🤎 accepting clients in iowa! schedule a free consultation through the link in my bio
🤎 follow for more
🤎 IG ≠ therapy

01/24/2025

just to name a few 🫶🏽

living a more intentional life helps me slow down enough to notice and process my thoughts, feelings and emotions while staying more regulated and connected to myself as I go through each day

practicing mindfulness and living intentionally isn’t just a trend—it’s backed by science and here’s what research shows:
 • reduced stress: mindfulness helps lower cortisol levels, your body’s stress hormone  • improved mental health: it can ease symptoms of anxiety and depression • better sleep: mindful habits lead to deeper, more restful sleep • stronger relationships: being present enhances your connection with others • better productivity: intentional living sharpens your ability to prioritize what truly matters.

living mindfully means slowing down, tuning in, and showing up fully for your life

I don’t know about you, but in my busy life, every minute/hour is so precious and I have so much I want to do with never enough time it feels, so practicing this really helps me stay more organized and sane.
i’m able to be more present in my interactions and really embody my feelings 🤎

how does being more mindful look like in your life?

hope this is helpful to you!

01/15/2025

on soothing your nervous system during moments of distress 🫶🏽

being a new mom, comes with its own set of challenges and has required me to really practice being mindful and use the tools in my nervous system regulation tool box i’ve been working on building over the years

co-regulation isn’t just about calming your baby—it’s a beautiful exchange that benefits both you + baby. when we help regulate a little one’s nervous system, we’re also grounding ourselves in the process.

here’s why it’s so powerful:
✨ for baby: babies rely on us to teach them how to handle big emotions. when you respond with calmness and presence, their nervous system learns to find balance. this builds emotional resilience, secure attachment, and a foundation for self-regulation as they grow.

✨ for you: engaging in co-regulation encourages your nervous system to slow down. the act of breathing deeply, speaking gently, and staying present doesn’t just calm them—it calms you too. it’s a shared moment of grounding and connection that can reduce stress for both of you.

✨ the bond: co-regulation strengthens the parent-child bond, creating a safe space where both of you feel understood and supported. it’s a reminder that we’re wired for connection, and healing happens in relationships.

taking care of yourself isn’t just important for you; it’s essential for your baby too. when you regulate your nervous system, you’re better able to show up as the calm, loving parent you want to be 💕

what are ways you co-regulate?? give me all your tips 👇🏽

01/09/2025

it’s okay and normal to not have something planned to address during your therapy session ❣️

has this ever happened to you?

honestly, these are some of my favorite sessions
not being prepared can give you the space to be more vulnerable, be the real you and dig a little more deep

therapy can be a space where we work on whatever thoughts, feelings, emotions come up during your session in the here and now

does not being prepared cause you to feel anxious?
great. let’s go with that.
why does not being prepared for therapy trigger anxiety for you?
what is an earlier time you weren’t prepared for something? how did you feel then?
where do you think this anxiety or feeling stems from? why do you think this triggers anxiety for you?
how does this feeling show up in your body?

get it?
your anxiety and feelings can be a door to a deeper meaning
allowing you to connect to younger parts of you
to better understand why your present anxiety comes up and where it may come from in your past
to make new connections/realizations
and to really listen to what your body is trying to communicate to you when you’re starting to feel anxious

hope this is helpful to you 🫶🏽
don’t forget to save this post for later use! maybe an upcoming therapy session ☺️

01/07/2025

overthinking and anxious again?
cause same here :)

as a therapist and new mom, that really focuses on mind + body connection, here’s how I care for myself when I find myself overthinking

I have to first notice that it’s happening and then relax my body

next time you notice your thoughts start to spiral, and you begin to overthink and start to feel overwhelmed, try coming back to the present moment and really feel your body

what works for me may not work for you, but I really hope you try one of these things and it does actually help you relax🫶🏽

anything else you would add to my list?

Address

Iowa City, IA

Website

https://linktr.ee/tonyabootspsychotherapy

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