Empirical Embrace Counseling, LLC

Empirical Embrace Counseling, LLC Using evidence-based treatment models for OCD, PTSD, eating disorder, anxiety & depression.

How often do you say it when, in fact, you don’t mean it? The key is to identify the safe people in your life who can ho...
06/03/2025

How often do you say it when, in fact, you don’t mean it? The key is to identify the safe people in your life who can hold space for you in whatever manner you show up. It’s okay to say you need help, it’s okay to not be okay.

June is Pride Month! It’s a month to celebrate being unapologetically yourself! But it’s also a month to bring awareness...
06/02/2025

June is Pride Month! It’s a month to celebrate being unapologetically yourself! But it’s also a month to bring awareness to the dangers that our LGBTQIA+ community faces in our world today. Swipe for some resources. Remember - you are loved, you are needed, you are brave.
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Every time I administer the YBOCS (the OCD assessment) to a client, there is at least one category where they go “wow I ...
05/25/2025

Every time I administer the YBOCS (the OCD assessment) to a client, there is at least one category where they go “wow I didn’t know that was even considered OCD.” These are some of the most “taboo” OCD obsessions but they shouldn’t be taboo because they are some of the most debilitating symptoms of any mental illness. Are you struggling with intrusive thoughts or compulsions that may be OCD? Reach out!

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If you’ve struggled with an eating disorder or your relationship with food, you probably recognize some of these. It’s o...
05/23/2025

If you’ve struggled with an eating disorder or your relationship with food, you probably recognize some of these. It’s okay to let the bad thought exist for a minute because all it wants is attention - but trying to reframe it or come up with an alternate neutral thought will start to retrain your brain into a different style of self-talk. It might feel small and tedious at first, but if you’re consistent, it can make all the difference! What are some examples you’ve experienced?? Share in comments!

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Grief is such a common experience during the recovery process. It’s important to remember that it doesn’t mean you want ...
05/22/2025

Grief is such a common experience during the recovery process. It’s important to remember that it doesn’t mean you want to go back, it just means you are human.

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ERP is the gold standard, evidence based treatment for OCD. It’s one of the treatments I am most passionate about and I ...
05/20/2025

ERP is the gold standard, evidence based treatment for OCD. It’s one of the treatments I am most passionate about and I have seen its success so many times with my own eyes. Learn more here and reach out if you or someone you know might be a good fit!

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05/19/2025

Join Empirical Embrace Counseling, LLC and Aim High 4 Life Lifestyle LIVE on Tuesday, May 20th at 6:30pm as we discuss and learn more about emotional eating🌅

Click on the link below and follow
Aim High 4 Life for the talk!
https://www.facebook.com/share/1BjBCaR5hB/?mibextid=wwXIfr

When the eating disorder (ED) voice gets loud, it can feel overwhelming, intrusive, and even convincing. Here are ground...
05/19/2025

When the eating disorder (ED) voice gets loud, it can feel overwhelming, intrusive, and even convincing. Here are grounded, practical strategies for managing those moments: Name It and Externalize It
Give the ED voice a name (e.g., “the bully,” “Ed,” “the critic”) to separate it from your identity Say things like: “That’s not me— that’s the eating disorder talking.”
Ground Yourself in Reality
Remind yourself of truths you know, not what the ED voice says: “Food is fuel.” “My worth isn’t tied to my weight or what I ate.” “Recovery is hard, but I’ve come this far.”
Use Coping Statements
Write or repeat affirmations that counter ED thoughts: “I deserve to nourish my body.” “Restriction will not solve what I’m feeling.” “Feelings pass. I don’t need to act on them.”
Reach Out
Send a message or emoji to someone you trust, even just “ED voice is loud rn.” Talking—even a sentence—can break the mental spiral.
Distract with Intent
Choose distractions that connect you to your values: Journaling, coloring, reading, walking, watching a comfort show, organizing something small. Make a “Crisis Plan” list ahead of time for moments like this.
Eat Anyway
If it’s mealtime or snack time, follow your meal plan or what you know is supportive—even if the ED voice screams. You don’t need to feel ready to do the right thing.
Use Sensory Grounding
5-4-3-2-1 method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Helps shift focus from thoughts to the present moment.
Remind Yourself Why You’re Recovering
Keep a note, image, or quote nearby: a reason you’re fighting this (future goals, loved ones, freedom).
Let Yourself Feel
The ED voice often covers other feelings—sadness, anger, loneliness. Name what you’re feeling underneath: “I’m not really upset about the food—I’m feeling [X].”Feelings are safe. You don’t need to numb them with disordered behaviors.
Have Compassion for Yourself
You’re not failing for struggling. You’re not weak for hearing the ED voice.

It’s a hot topic this time of year as the weather gets warmer. Usually when that voice is screaming, there’s actually so...
05/18/2025

It’s a hot topic this time of year as the weather gets warmer. Usually when that voice is screaming, there’s actually something underneath that needs to be seen, heard, and understood. So when it’s loud, do a quick check-in with yourself, identify any emotions that are present, and nurture yourself accordingly. Stay tuned for tips on how to achieve this!

*Disclosure: A counseling social media page is not psychotherapy, a replacement for a therapeutic relationship, or substitute for mental health and medical care. No social media posts should be considered professional advice. The information contained in posts is general information for educational purposes only.

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King Of Prussia, PA

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