Jessica Pavelka Counseling, LLC

10/20/2025

We know there are innumeral benefits to diaphragmatic breathing. I've spench much of my professional career learning how to best support adults in healing from stress, anxiety, and panic attacks. Most recently, I dedicated two years to developing this research study.

I’ve recorded a 5-minute diaphragmatic breathing session that individuals can use daily to support the development of a healthy new habit. This study aims to evaluate the digital breathing tool's feasibility and effectiveness in reducing symptoms of anxiety, stress, and panic disorder.

Study:
1) Complete pre-intervention surveys
2) Listen to Jessica’s guided breathing audio for 1–5 minutes per day and check in for 28 days
3) Complete post-intervention surveys
4) Those who complete these steps are eligible to participate in a $100 raffle

Visit the link in my bio to learn more & join with a collegue or friend today!

Thank you for your time and considerstation. Be well.

Dissertation Study: IRB Protocol #: H25-041X.

https://redcap.link/5icvn3zs

10/20/2025

We know there are innumerable benefits to diaphragmatic breathing. Here is a 5-minute guided breathing clip I recorded to support adults in managing stress, anxiety, and panic attacks. You can practice daily for 28-days, free, and opt to participate in a $100 gift card raffle. Register with a colleague or friend! Open to the public.

𝘈𝘱𝘱𝘭𝘪𝘦𝘥 𝘗𝘴𝘺𝘤𝘩𝘰𝘱𝘩𝘺𝘴𝘪𝘰𝘭𝘰𝘨𝘺: 𝘌𝘷𝘢𝘭𝘶𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘍𝘦𝘢𝘴𝘪𝘣𝘪𝘭𝘪𝘵𝘺 𝘰𝘧 𝘢 𝘋𝘪𝘨𝘪𝘵𝘢𝘭 𝘉𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘛𝘰𝘰𝘭

America is facing a public health crisis as many individuals struggle to maintain their mental health.

𝘋𝘪𝘢𝘱𝘩𝘳𝘢𝘨𝘮𝘢𝘵𝘪𝘤 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨, 𝘢 𝘤𝘰𝘳𝘦 𝘤𝘰𝘮𝘱𝘰𝘯𝘦𝘯𝘵 𝘰𝘧 𝘮𝘢𝘯𝘺 𝘣𝘪𝘰𝘧𝘦𝘦𝘥𝘣𝘢𝘤𝘬 𝘱𝘳𝘰𝘵𝘰𝘤𝘰𝘭𝘴, 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘴𝘩𝘰𝘸𝘯 𝘵𝘰 𝘳𝘦𝘥𝘶𝘤𝘦 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 𝘰𝘧 𝘢𝘯𝘹𝘪𝘦𝘵𝘺 𝘢𝘯𝘥 𝘴𝘵𝘳𝘦𝘴𝘴 𝘣𝘺 𝘳𝘦𝘨𝘶𝘭𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘢𝘶𝘵𝘰𝘯𝘰𝘮𝘪𝘤 𝘯𝘦𝘳𝘷𝘰𝘶𝘴 𝘴𝘺𝘴𝘵𝘦𝘮, 𝘵𝘩𝘦𝘳𝘦𝘣𝘺 𝘪𝘮𝘱𝘳𝘰𝘷𝘪𝘯𝘨 𝘩𝘦𝘢𝘳𝘵 𝘳𝘢𝘵𝘦 𝘷𝘢𝘳𝘪𝘢𝘣𝘪𝘭𝘪𝘵𝘺. 𝘠𝘦𝘵, 𝘮𝘰𝘳𝘦 𝘳𝘦𝘴𝘦𝘢𝘳𝘤𝘩 𝘪𝘴 𝘯𝘦𝘦𝘥𝘦𝘥 𝘵𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘩𝘰𝘸 𝘥𝘪𝘨𝘪𝘵𝘢𝘭 𝘵𝘰𝘰𝘭𝘴 𝘵𝘩𝘢𝘵 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘵𝘩𝘪𝘴 𝘵𝘺𝘱𝘦 𝘰𝘧 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘮𝘢𝘺 𝘢𝘧𝘧𝘦𝘤𝘵 𝘶𝘴𝘦𝘳 𝘦𝘯𝘨𝘢𝘨𝘦𝘮𝘦𝘯𝘵, 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘦 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘳𝘢𝘭 𝘤𝘩𝘢𝘯𝘨𝘦, 𝘢𝘯𝘥 𝘮𝘦𝘯𝘵𝘢𝘭 𝘩𝘦𝘢𝘭𝘵𝘩 𝘰𝘶𝘵𝘤𝘰𝘮𝘦𝘴 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦.

This study aims to evaluate a digital breathing tool's feasibility (e.g., usability, engagement, habit formation). A secondary objective of this study is to examine the effectiveness of a digital breathing tool in reducing symptoms of anxiety, stress, and panic disorder.

Interested in participating?
1) Complete pre-intervention surveys
2) Listen to Jessica’s guided breathing audio for 1–5 minutes per day and check in for 28 days
3) Complete post-intervention surveys
4) Those who complete these steps are eligible to participate in a $100 raffle

Dissertation Study: IRB Protocol #: H25-041X.

https://redcap.link/5icvn3zs

09/18/2025

Participate in a Research Study on a Digital Breathing Tool for Emotional Well-being 🗣A Daily Breathing Session Guided by Jessica

She are currently recruiting adults (18 years or older) to participate in a mental health research study evaluating the effectiveness of a digital breathing tool designed to support emotional regulation and stress reduction.

This study is being conducted entirely online. Individuals who may benefit from evidence-informed wellness strategies are encouraged to participate 🧠

✅ Online participation, self-paced
✅ No cost involved; incentive program available
✅ Board approved
✅ 28 days program; 1-5 minutes of deep breathing

To determine eligibility, participants can complete a short online screening questionnaire 🔗 https://redcap.link/5icvn3zs

We welcome you to share this opportunity with others who may be interested. Your participation can contribute to the advancement of accessible, digital mental health tools.

Thank you very much for your time and happy breathing!

09/08/2025

Learn more:

https://redcap.link/5icvn3zs

08/12/2025

Like if you agree!

08/07/2025

I understand how daunting it can feel to reach out to a stranger when things feel difficult.

That’s why I created this opportunity. Each week, I go live on camera to connect with anyone who has questions about getting started with therapy. It’s a free, welcoming, and inclusive space where you can get your questions answered.

Visit the link in my bio to meet next Monday!

https://www.jessicapavelkacounseling.com/upcoming-events

08/07/2025

Each week, I offer free 15-minute video consultations to answer any questions you may have about my counseling practice, therapy process, or services offered.

Schedule your virtual therapy Q&A session below:

Therapy Question & Answer session with Jessica Pavelka, MS, LPC, NCC.

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....