Jessica Pavelka Counseling, LLC

06/27/2025

Finding motivation during a period of depression can feel incredibly hard, sometimes even impossible.

Contrary to what your mind might tell you, you don’t need to take big leaps to feel better, and you don’t need to feel better to take a step.

𝙏𝙧𝙮 𝙥𝙪𝙩𝙩𝙞𝙣𝙜 𝙤𝙣𝙚 𝙛𝙤𝙤𝙩 𝙞𝙣 𝙛𝙧𝙤𝙣𝙩 𝙤𝙛 𝙩𝙝𝙚 𝙤𝙩𝙝𝙚𝙧.

Each step is a step toward your healing, health, and happiness. It’s one of the most self-compassionate actions you can take right now.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗮 𝗳𝗲𝘄 𝗲𝘅𝗮𝗺𝗽𝗹𝗲𝘀:

- Play an uplifting song on your phone
- Order a healthy snack for delivery
- Make your bed
- Talk to someone
- Follow up on one item on the to-do list (Most recently, a self-care action a client took was completing blood work for her doctor.)
- Choose your own action: _______. Share it below or message it to me to help others

The most important piece of advice I can offer you is this: depressive thoughts can be incredibly convincing and often keep you feeling stuck. But you are not your thoughts. Try adopting this mindset: I don’t have to feel like doing it—I just have to start.

With time, you will build momentum, and it will pay off.

You’re worth it!

06/26/2025

I found myself asking this question during first appointments with clients.

𝙒𝙝𝙤 𝙞𝙨 𝙖 𝙨𝙪𝙥𝙥𝙤𝙧𝙩 𝙨𝙮𝙨𝙩𝙚𝙢 𝙛𝙤𝙧 𝙮𝙤𝙪 𝙧𝙞𝙜𝙝𝙩 𝙣𝙤𝙬?

I naturally emphasized right now, as opposed to asking the question more generally.

Your support system can change over time and often depends on the season of life you are in.

Depending on what you're going through, you might only feel comfortable seeking support from a specific person or community.

𝘐𝘵 𝘪𝘴 𝘴𝘰 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘵𝘰 𝘬𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘧𝘢𝘤𝘦 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘴 𝘢𝘭𝘰𝘯𝘦.

06/16/2025

According to the World Health Organization, stress is considered the health epidemic of the 21st century.

One helpful tool to reduce stress is adopting a 𝘽𝙚𝙜𝙞𝙣𝙣𝙚𝙧’𝙨 𝙈𝙞𝙣𝙙 attitude when responding to life’s challenges.

Serving as an antidote to reacting on autopilot, the Beginner’s Mind is the practice and intention of approaching each situation as if you’re experiencing it for the very first time.

This mindset encourages meeting every moment with curiosity and openness. It fosters fresh perspectives and a deeper understanding of yourself.

The Beginner’s Mind is like a child seeing rain for the first time. The child doesn’t label it as good or bad—they simply experience it. This practice invites you to pause and respond differently.

Would the stress in your life transform if you responded mindfully?

12/31/2024

How Chronic Stress Can Manifest in the Mind and Body

In a recent training session, Integrative Approaches in Understanding and Coping with Chronic Stress-Related Illness, this diagram was shown to break down the different ways stress can manifest.

Put yourself first by not letting these stress responses rule your life. You deserve to feel your best in 2025.

Wishing you a safe, peaceful, and fulfilling New Year.

#2025

12/12/2024

Free public offering: The Center for Mindful Self-Compassion (CMSC) invites you to join them for the community practice of mindfulness and self-compassion. They welcome anyone, anywhere in the world, to join these sessions.

These circles are led by senior Mindful Self-Compassion teachers volunteering their time, including a short opening talk and guided self-compassion meditation. No experience with mindfulness or meditation is required to attend.

Circles of Practice Public Offering Sign-Up Sheet Below

The Center for Mindful Self-Compassion (CMSC) invites you to join us for the community practice of mindfulness and self-compassion. We welcome anyone, anywhere in the world to join these sessions. These circles are led by senior Mindful Self-Compassion teachers volunteering their time and include a....

07/12/2024

The First Step: Identify your Emotions

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma...

07/09/2024

Every day, as often as possible, seek out moments of 𝘢𝘸𝘦.

This daily practice is essential for several reasons.

𝙀𝙣𝙝𝙖𝙣𝙘𝙚𝙙 𝙒𝙚𝙡𝙡-𝙗𝙚𝙞𝙣𝙜: Experiencing awe has been linked to improved emotional well-being, including increased positive emotions. It can promote happiness and overall life satisfaction.

𝙋𝙚𝙧𝙨𝙥𝙚𝙘𝙩𝙞𝙫𝙚 𝙎𝙝𝙞𝙛𝙩: Awe often involves feeling small in the presence of something vast or greater than oneself, such as something magnificent in nature. This perspective shift can help reduce feelings of self-importance and increase humility.

𝙎𝙩𝙧𝙚𝙨𝙨 𝙍𝙚𝙙𝙪𝙘𝙩𝙞𝙤𝙣: Moments of awe can induce relaxation and reduce your stress. It provides a break from everyday concerns and pressures, allowing the mind to reset and rejuvenate.

𝘾𝙧𝙚𝙖𝙩𝙞𝙫𝙞𝙩𝙮 𝙖𝙣𝙙 𝘾𝙪𝙧𝙞𝙤𝙨𝙞𝙩𝙮: Awe can inspire creativity and stimulate curiosity. It encourages a sense of wonder and exploration, leading to new insights and ideas.

𝘾𝙤𝙣𝙣𝙚𝙘𝙩𝙞𝙤𝙣 𝙩𝙤 𝙊𝙩𝙝𝙚𝙧𝙨: Experiencing awe can foster a sense of interconnectedness with others and with the world at large. It promotes empathy and compassion, enhancing social bonds and relationships.

𝙍𝙚𝙛𝙡𝙚𝙘𝙩𝙞𝙤𝙣: Awe often prompts contemplation and promotes personal growth.

Finding moments to be in wonder in your daily life can positively contribute to your mental health.

When was the last time you felt truly awestruck? Share your experience below and inspire others to find their own moments of awe. ♡

07/08/2024

We offer in-person individual adult counseling and Telemedicine for those in Pennsylvania, New Jersey, or Delaware.

Our office is in Fairmount, Philadelphia, just under 2 miles north of the iconic City Hall in Center City.

Our practice is rooted in ethical, inclusive, and evidence-based care. Our provider is Nationally Board Certified and licensed in all three states (PA, NJ, and DE).

𝐓𝐞𝐥𝐞𝐦𝐞𝐝𝐢𝐜𝐢𝐧𝐞 𝐂𝐞𝐫𝐭𝐢𝐟𝐢𝐞𝐝.

Click our 𝘾𝙤𝙣𝙩𝙖𝙘𝙩 𝙁𝙤𝙧𝙢 to request a free 15-minute Q&A phone consultation.

03/12/2024

Join Kristin Neff, Ph.D., and Chris Germer, Ph.D., on a 5-day self-compassion challenge. It is free to participate.

Sounds True

A great introduction to the benefits of self-compassion, The 5-Day Self-Compassion Challenge features lively 10-minute video sessions to help you apply this transformative practice to your life.