Jen Estape, LMHC, NCC, MCAP Licensed Psychotherapist

22/07/2025

💛 Box breathing

18/07/2025

Trust the process; you’re almost there :)

05/07/2025

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Give yourself grace 🌼

26/06/2025

💛 Quick Nervous System Check-In

• 🫁 Body: What physical sensations am I noticing? (Tension, heart rate, breath, posture)

• 💭 Mind: What thoughts are looping or showing up strongly?

• 💓 Emotion: What feeling is most present? (Overwhelmed, sad, anxious, calm?)
• 🧭 Need: What does my body want right now?
▸ To move?
▸ To rest?
▸ To connect?
▸ To cry, shake, or breathe?

• 🧶 Soothing: What would help me feel 2% more grounded or safe?

Affirmation 🧘🏽‍♀️
“My body is trying to protect me. I can listen without judgment.”

12/06/2025

12/06/2025

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ℹ️🌿 DEEP-ROOTED SHAME FROM CHILDHOOD ADVERSITY IS MALLEABLE |

We all know people who are likable, accomplished, and outwardly confident, yet underneath their successful exterior lurks deep self-dislike and self-doubt known as shame. Perhaps that describes how you feel.

Shame from adverse childhood experiences (ACEs) registers not in the verbal, reasoning left hemisphere of the brain, which consciously recalls memories with words and thoughts. Rather, shame lodges mainly in the right brain, with its strong connections to the emotional and physical survival regions of the brain.

The right brain processes and stores memories not with words and logic, but with images, emotions, physical sensations, and action tendencies. Thus, shame from ACEs plays out as a wordless felt sense—of dread, of not being good enough.

Read the Full Article: https://www.psychologytoday.com/us/blog/hidden-wounds/202504/deep-rooted-shame-from-childhood-adversity-is-malleable



📷: , Instagram

07/05/2025

The Silent Weight Women Carry

The mental load is more than just the to-do list—it’s the constant anticipation, planning, and decision-making that keeps a household and family running. For many women, this load becomes heavier when their partner remains passive or indecisive.

When a husband says, “Whatever you want,” or avoids taking initiative, it leaves his partner not only doing—but thinking for two. This kind of passivity isn’t neutral; it increases her fatigue, resentment, and emotional overwhelm.

Partnership thrives on shared responsibility. Lightening the mental load starts with showing up mindfully, not just physically.

Let’s keep talking about this—because awareness is the first step toward change. 💛

06/05/2025

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06/05/2025

Rest is not a reward—it’s a requirement!

In a culture that glorifies hustle, we often forget that rest is essential for mental health. It’s during rest that our nervous system resets, our thoughts settle, and our emotional bandwidth replenishes.

Rest can look like:
• Saying no without guilt
• Taking a midday nap
• Going for a quiet walk without your phone
• Laughing with people who feel like home
• Letting the laundry wait another day

Mental clarity, emotional regulation, and resilience all thrive when we prioritize rest. So give yourself permission to pause—you’re not falling behind, you’re refueling 💛

19/03/2025

❤️