Amy Marlow-MaCoy, LPC

06/08/2025

03/10/2025

Being by the sea is good for my soul ❤️

03/09/2025

A beautiful scene to start my IFS level 3 retreat ❤️

01/25/2025

Things look bleak for a lot of us. Please know there is help and hope, and stay.

01/17/2025

Definitely going to feature my adorable new needle minder in the next reel! Coming soon: What is DARVO?

12/26/2023

Happy holidays, friends! I’m so glad you’re here, and I hope today is restorative and full of joy for you.

My gift to you? A gentle reminder to revisit your boundaries as needed today and this week.

During this time of year, boundaries can often get a bit blurry. It’s hard to know when and how to set healthy guidelines for friends and family during the festivities - especially if you’re feeling overwhelmed or triggered. And you're not alone in this battle!

Consider this your toolkit for evaluating your boundaries.

3 Reminders for Holiday Boundaries

Your Comfort Matters: Remember, saying 'no' to uncomfortable situations isn't selfish; it's self-care. You're the guardian of your comfort zone.

Respect Goes Both Ways: Just like exchanging gifts, boundaries should be respected mutually. Your boundaries deserve as much respect as you give to others.

It's a Season, Not a Free Pass: The holiday season doesn't mean your boundaries take a holiday. Know your limits and don’t be afraid to keep those boundaries firm. They're important all year round, especially now.

Boundaries aren’t just lines in the snow – they're the framework for a happier, healthier holiday. What boundary are you setting this season?

12/19/2023

Trauma doesn’t care if it’s Christmas or not . . .

Have you ever noticed how the holidays can sometimes increase your client’s triggers?

This season, as a counselor dedicated to those who carry these invisible burdens, it’s your gentle task to transform the festive chill into a sanctuary of warmth.

Embrace these five trauma-informed strategies, each crafted to provide comfort and grounding, like a well-worn pair of slippers. From creating non-triggering holiday rituals to offering flexible scheduling around stressful dates, every action you take is a thread in the tapestry of support you provide.

Encourage your clients to engage in self-soothing techniques that resonate with them—be it through mindful meditation amidst the holiday chaos or finding solace in personal spaces decked with soothing lights rather than overwhelming glitz. It’s about curating a holiday experience that acknowledges their past while making room for new, peaceful memories.

Consider reminding them they do not have to participate in the holidays just because others do. For clients with religious and/or family trauma, Christmas and other religious holidays may feel like torture rather than celebration. It is okay to opt out of the celebrations that carry more pain than joy.

And let’s not forget, amidst the bustle of festive cheer, your role extends beyond the counselor’s chair. It’s about anchoring your clients in the here and now, where they can gaze at the holiday lights and see hope—a reflection of the resilience and strength they hold within.

After all, the true spirit of the season for a counselor lies in the gift of unwavering support, empathy, and the safe space you offer—far more precious than any tinsel or turkey could ever be.

12/12/2023

Feeling a little . . . overwhelmed by all the holiday hubbub? I got you!

Sometimes we can get caught up in the whirlwind of holiday chaos (believe me, I know!). The lights, decorations, parties, and gifts can really throw off our whole daily routine.

For anyone who’s experienced abuse or trauma, routine can be a lighthouse in the storm.

Now I know what you may be thinking: “I’m SO overwhelmed! How can I possibly do one more thing?!”

Let me assure you: if you have just one minute of spare time, practicing just one of these small habits can help you feel a little bit more grounded, a little calmer, and a little more yourself. And don’t forget that you are worthy of your own care and compassion.

My challenge to you: Make a point to practice one of these for just one minute for three days. Think of it as an anchoring exercise; one that, over time, can help you keep triggers at bay.

You deserve a comforting ritual, especially when the world feels unpredictable. What's one part of your daily routine that brings you peace during the holidays? Share below!

5 Small Ways to Embrace Routine This Holiday

Morning Mindfulness: Start your day grounded with a simple mindfulness practice. It can be as quick as five deep breaths or a few minutes of meditation.

Scheduled Self-Care: Block out time for self-care activities. Whether it's reading, a warm bath, or a walk, make it a non-negotiable appointment with yourself.

Nutrition at Regular Intervals: Eating balanced meals at set times can help regulate your mood and energy levels, keeping you nourished and resilient.

Consistent Sleep Patterns: Aim for a regular sleep schedule. Restorative sleep is a powerful tool in managing stress and emotional triggers.

Movement Breaks: Incorporate short movement breaks throughout the day. It could be stretching, yoga, or a quick walk. Movement helps release tension and maintain focus.

12/05/2023

Dreading family gatherings this year?

Sometimes the holidays can bring more than just cheer, stirring up some deep-seated emotions and unexpected triggers.

So when you feel triggered at that next big family event, don’t let those feelings dampen the day. Doing gentle breathing exercises can make all the difference.

With these breathing techniques, you can find moments of calm amidst the festivities. Despite the past, you hold the power of calm within you. Feel free to save this for the next time you need a moment to breathe.

Remember, if breathing feels stressful or you find yourself hyperventilating, consider using other grounding exercises like feeling the comfort of a soft-textured object, enjoying the aroma of a fragrance that uplifts your spirits, or savoring something delicious.

11/30/2023

Let’s be honest…whoever said, "It's the most wonderful time of the year," probably didn't have to navigate the holidays while recovering from narcissistic abuse.

While it might not be ideal, there are ways to navigate this tricky time of year. You can rewrite your holiday script.

And one of the best ways to do that is for you to take time to process, to think, and to feel.

It might feel scary - you may want to run away! But kind attention to yourself; giving yourself space to process this might just be exactly what your healing heart needs.

11/28/2023

Ever caught yourself wishing for a remote to fast-forward through those dreary November days? Trust me, you're not alone. But what if I told you that the "blah" outside doesn't have to dampen your "yay" inside? November's gloom has nothing on you if you arm yourself with some mood-boosting activities!

So, grab your coziest blanket and your favorite warm drink because it's time to turn those rainy days into "YAY" days. Here’s my personal list of 4 go-to activities that promise to lift your spirits faster than you can say "November showers bring December flowers" (just go with it 😅).

4 Mood-Boosting Activities for Rainy November Days

1. Indoor Picnic: Forget about the wet grass and muddy grounds. Spread a blanket in your living room, make some finger foods, and enjoy an indoor picnic.

2. Virtual Game Night: Invite your friends to a Zoom game night. From trivia to Pictionary, there's something for everyone.

3. Cooking Experiment: Try your hand at a new recipe. The smell of freshly baked cookies or a warm stew can instantly elevate your mood.

4. At-Home Spa: Create your own spa day with face masks, essential oils, and a relaxing playlist.

Ready to defy the November gloom? Let me know in the comments which activity you're excited to try, or better yet, share your own go-to mood-boosters. Your suggestions could be the ray of sunshine someone needs today! ☀️