The Cognitive Sanctuary

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Manassas, VA
The Cognitive Sanctuary

At The Cognitive Sanctuary, we believe that mental health is a journey, not a destination.

Our mission is to provide a space where emotional, psychological, and spiritual well-being can flourish through faith, counseling, and community.

10/27/2025

Start your week with a breath prayer from The Cognitive Sanctuary. Deep breathing as a spiritual discipline.
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Inhale: 4 seconds
Exhale: 6 seconds

Repeat as often as you need.

10/20/2025

When I say medicine, I mean anything that helps your mind and body return to balance. Yes, prescriptions are important when needed. Also powerful are the everyday practices that restore rhythm and calm. Think of these as steady medicine you can choose on purpose.

This week consider incorporating one of the following:

1. Sleep: Protect a simple bedtime. Cool, dark room. No scrolling for the last thirty minutes.

2. Travel: Change your view. A walk in a new park or a day trip counts. Novelty refreshes perspective.

3. Art: Create for the joy of it. Doodle, paint, or color for fifteen minutes and watch your nervous system settle.

4. Journaling: Three lines each day. I notice…, I need…, I choose….

5. Music: Build playlists for focus, peace, and joy. Let worship or uplifting songs cue deep breathing.

Small, consistent rhythms act like daily medicine for your mind, body, and spirit.

In the comments, name the one practice you will try for ten minutes today.

Virginia residents, I am accepting new clients. My approach blends compassionate, faith-informed care with practical, evidence-based tools.

Tap the link in my bio to schedule a free consult, or DM “Virginia” and I will send the booking link.

Services available to Virginia residents only. This page is not for crisis support. If you are in immediate danger, call 911 or go to the nearest emergency room. For 24/7 support, call or text 988.

10/14/2025

Lord give us the strength to release what weighs us down and the courage to step into the healing we have through You. May Your peace fill every anxious mind, Your love cover every broken heart, and Your wisdom guide every uncertain step. We surrender our worries to You, knowing that You are our refuge and strength. 🙌🏾 If you’re believing for a breakthrough, drop a “🙏🏾” in the comments and tag someone to encourage them with this prayer today. Need prayer? DM us—we’re here for you.

10/06/2025

Depression has a heavy voice, and it can sometimes be hard to tune it out. Learn to speak to yourself more gently, even when you don’t believe the words.

Self-compassion reminds you that you’re human. It’s a daily practice to quiet the inner critic.

The world can be harsh enough. Chose to make your inner world a safe and gentle place.

If you need help with developing more self-compassion, is here to help. Virginia residents use the link in our bio to contact us.

09/22/2025

One text can interrupt thoughts of su***de.📱

If someone comes to mind who may be struggling, pause for thirty seconds and send a message that says, “You are on my mind. I care about you.”

Checking in can change a day. It can change a life.💚

Easy openers you can copy:

“Thinking of you today. No need to reply. I am here.”
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“How are you holding up? I care about you.”
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“I am free later if you want to talk or sit in silence.”
💚

If you or someone you know is in immediate danger, call 911. In the U.S., you can call or text 988 for the Su***de & Crisis Lifeline. If outside the U.S., please contact local emergency services or a crisis line in your area.

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09/15/2025

Suicidal thoughts can affect anyone. Know that you do not have to face them alone.

Here are five things you can do if these thoughts enter your mind.

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09/10/2025

It’s ***dePreventionDay!

Talking about su***de isn’t harmful — silence is. One honest, caring conversation can save a life. Let’s make silence a thing of the past. 💚💙

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09/02/2025

September is Su***de Prevention Awareness Month

Your life has purpose.
Help is real, and hope is possible.

If you or someone you love is struggling with thoughts of su***de, here are immediate steps you can take today:

Crisis Support (U.S.)
📱 Call or text 988 (24/7/365)
💬 Chat at 988lifeline.org
🚨 If you’re in immediate danger, call 911.
Share this to remind someone they’re not alone.

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08/23/2025

Depression myths I wish people didn’t believe. 💙

1️⃣ “It’s just in your head.” → Depression is whole-person—brain, body, story, and stress. You can’t “willpower” it away.

2️⃣ “Only caused by trauma.” → Trauma can play a role, but so can genetics, hormones, medical issues, chronic stress, loss, and environment.

3️⃣ “Only medications can help.” → Many paths help: therapy, meds (for some), movement, sleep, nourishing food, sunlight, routine, community, and prayer. Often a combo.

4️⃣“Depression is just feeling sad.” → It can look like loss of interest, fatigue, changes in sleep/appetite, brain fog, irritability, body aches, and feeling numb.

5️⃣ “It only affects women.” → All genders and ages are affected. Men often show irritability, withdrawal, risk-taking, or substance use—still depression.

6️⃣“It lasts forever.” → Depression is treatable. Episodes have a beginning, middle, and end. Hope has evidence.

Prayer:�Jesus, lift the fog and quiet the shame. Guide us to wise help and steady friends. Amen.

�Save this for hard days. Share with someone who needs gentleness today.
Comment the myth you’ve heard most—and the truth you’re choosing instead.

�

�If you’re in the U.S. and in immediate danger or thinking about su***de, call or text 988. If outside the U.S., use your local emergency number.

08/14/2025

Having a tough day mentally? 💙

We all have them—and it’s okay to pause, reset, and care for yourself.
Here are 6 ways to give your mind and heart a lift:

1️⃣ Brain Dump
Write down everything swirling in your mind—tasks, worries, random thoughts. Getting it on paper helps clear the mental clutter and makes room for focus.

2️⃣ Unplug
Step away from social media, news, and screens for a little while. It gives your mind space to breathe without constant noise and comparison.

3️⃣ Pause and Breathe
Close your eyes and take 5 slow, deep breaths. This simple act calms your nervous system and helps your brain shift out of “fight or flight.”

4️⃣ Name What You’re Feeling
Say it out loud or write it down: “I feel anxious,” “I feel sad,” “I feel overwhelmed.” Naming your emotions reduces their power and helps you process them.

5️⃣ Move Your Body
Take a walk, stretch, or do gentle movement. Physical activity releases tension and boosts endorphins—your brain’s natural mood lifters.

6️⃣ Reach Out
Call, text, or meet up with someone you trust. You don’t have to go through hard days alone—connection is one of the most powerful tools for resilience.

💬 Even one of these steps can help shift your day in a better direction.

📍 Virginia residents — If you’re ready for more support, The Cognitive Sanctuary offers faith-informed, evidence-based counseling to help you process, heal, and grow.

🔗 Book your appointment today at www.thecognitivesanctuary.com.

08/12/2025

Counseling is wisdom, not weakness. 🧠💚

It’s a safe, confidential space to process your thoughts, work through challenges, and rediscover hope.

Just like you care for your physical health, your mental health deserves the same attention. Seeking help isn’t giving up—it’s one of the bravest, most life-giving choices you can make.

At The Cognitive Sanctuary, we’re committed to walking with you through every step of your healing journey, combining evidence-based counseling with faith-informed care.

📍 Virginia residents — If you’re ready to take that first step, we’re here for you.

Book your appointment today and let’s work together to break the stigma around mental health.

www.thecognitivesanctuary.com

07/14/2025

Your diagnosis doesn’t define you.

The Diagnosis and Statistical Manual of Mental Disorders (DSM) is a tool, a way to understand, address, and give language to specific challenges, but it is never the totality of who you are.

At The Cognitive Sanctuary,we believe in a holistic approach to well-being. We integrate evidence-based therapeutic techniques with faith-informed principles, offering a path to healing that honors your mind, body, and spirit. Our aim is to empower you to reclaim your narrative and live a life where your diagnosis informs your journey but never dictates your destination.

If you’re a Virginia resident seeking support that merges professional insight with spiritual understanding, we invite you to connect with us to learn how we can walk alongside you on your journey toward wholeness.

Address

9720 Capital Court #404/5
Manassas, VA
20110

Website

http://thecognitivesanctuary.com/

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