Capital Counseling, PLLC

Home
Capital Counseling, PLLC

Therapy for women and teen girls going through life transitions who are anxious, overwhelmed, and struggling to balance it all.

Counseling and coaching services for individuals and families. Specializing in meeting the unique needs of women and high school and college students.

23/02/2025

Change is the only constant’—and that can be both unsettling and empowering. 🌱

Life is full of ups and downs, twists and turns, but each change is an opportunity for growth. Uncertain times can leave us feeling unmoored, anxious, and overwhelmed. The familiar becomes unfamiliar. The path ahead feels blurry. And while change is a natural part of life, that doesn’t mean it’s easy to navigate. 🧭

At Capital Counseling, we’re here to walk alongside you as you face life’s inevitable shifts — the expected and the unexpected. Together, we can help you find grounding even when the ground beneath you feels shaky. And, boy, does it feel shaky! You don’t have to figure it out alone. We’re here to help you embrace change, find your strength, and create a sense of calm, even in the midst of uncertainty. 🌿

At Capital Counseling, we are here to sit with you through it all. 👭

18/02/2025

Life will always have its ups and downs—like waves that come and go. 🌊 While we can’t control the storms, we can learn how to navigate them with grace and resilience. 🌿 Remember, it’s not about avoiding challenges, but about how we ride through them. We’re here to guide you along the way. 💪✨Have you been thinking about getting started with therapy but haven’t taken the step yet? We’ve made it super easy. Click on our linktree and request an appointment today.

04/02/2025

Radical acceptance might sound intense, but it’s really about freedom. 🦋

It’s the practice of honoring challenging situations and emotions and learning to accept things as they are- without resisting, fighting, avoiding, or wishing it were different.

Why is it important? Because resisting what’s out of our control often creates more struggle and pain. Radical acceptance doesn’t mean you like or agree with what’s happening— it simply helps you to stop wasting energy fighting it so you can focus on healing, growth, and moving forward. ⏩

Swipe though for ways to incorporate radical acceptance into your daily life.

What is one way you can practice radical acceptance this week? Drop it in the comments below. 👇🏼

11/01/2025

Sometimes, it’s not the situation or problem that needs changing, but the way we see it. 🧠✨

Cognitive reframing is a powerful tool that helps us shift self-limiting thoughts into more balanced, realistic ones. Instead of seeing a challenge as something overwhelming, try viewing it as an opportunity for growth. 🌱

It’s a simple but transformative way to take control of our mental narrative and create more space for positivity and resilience. 🌟

How could you reframe a current challenge in your life today? Tell us in the comments. 👇🏼

09/01/2025

Gratitude isn’t just about counting blessings—it’s about shifting our perspective to fully experience the richness of life. 🌿 When we practice gratitude, we unlock peace, foster resilience, and find joy even in the small moments. We can find gratitude for the challenges we face as well as the joys we experience. What are you grateful for in your life? How has it provided meaning to you?

18/12/2024

WHO’S OVERWHELMED?? 🙋🏼‍♀️

While the season can bring lots of joy, A LOT! Everything this time of year is over the top- the music, the decor, the lines, the to-do lists! It’s just a lot. 🎄

The busyness of the season and the pressure to it ALL can definitely leave us feeling overwhelmed. 😰

Remember, taking care of yourself is just as important as caring for others. Put the to-do list aside and take a moment for yourself to set boundaries, SAY NO, and make space for moments of peace. ☮️

You don’t have to be ‘on’ all the time — it’s okay to rest, recharge, and focus on yourself. You deserve to show up for yourself as much as you show up for others. ✨

03/12/2024

The final stretch is here, and we’ve got your back! 🎓💪 Swipe through for 8 quick tips to tackle exam stress and finish strong this semester. ✨

29/11/2024

Feeling stuck in stress mode? 😫 Here’s how to *move through the stress cycle* and restore balance.

Stress isn’t just in your mind—it’s in your body too. If it feels like the stress keeps piling up, it’s time to release it. Swipe through for practical, proven ways to break free:

✔️ **Exercise**: Burn off that stress energy. Move your body!
✔️ **Grounding**: Anchor yourself in the present moment.
✔️ **Rest**: Prioritize intentional rest—it’s restorative.
✔️ **Self-Expression**: Let it out. Journal, cry, or get creative.
✔️ **Problem-Solving**: Organize your thoughts with a plan or to-do list.
✔️ **Connection**: Spend time with someone who gets you.

✨ You deserve to focus on yourself and your mental health. Taking small steps like these can make a big difference.

📆 Book a session with us at Capital Counseling today—link in bio.

💬 Tell us in the comments: Which tip are you trying first?

women

20/11/2024

As we head into the holiday season, we want to remind you about the Four Pillars— THE foundation of mental health and wellness! So often, we default to using self-care strategies to cope with and . Attempting to use self-care and other coping strategies without first attending the the 4 Pillars is like expecting flowers to grow in soil that is depleted of all of the essential nutrients to make the garden thrive! 🧠

What are the 4 Pillars?

💤 **Rest** – Your body needs time to recharge. Prioritize sleep, relaxation, and spiritual practices.
🥗 **Nutrition** – Think about the things you consume. Are you getting enough? Are you fuel your body in ways that support your functioning and well-being. This includes prescription meds, too!
🏃‍♀️ **Movement** – Every little bit helps! Move with intention, whether it’s a walk, stretch, or workout.
❤️ **Connection** – We are hardwired for connection! Cultivate meaningful relationships and reflect on what matters most to you.

When was the last time you checked in with yourself about how you are doing in these 4 areas before turning to other coping strategies? By keeping these pillars strong, you’re building a foundation that nurtures not just your mental health, but your overall well-being.

Ready to go deeper? Read our latest blog for more insights and tips to keep these pillars strong in your life!

👉 [Link to Blog]
📆 Ready to take the next step? Schedule an appointment with one of our therapists today.
🖥️ Visit: www.capcounselingraleigh.com

15/11/2024

🎉 A HUGE congratulations to our very own Kelly Sanderford, LCSW, on earning her full licensure as a Licensed Clinical Social Worker! 👏✨

Kelly has demonstrated her deep committment and passion in making a difference in her client’s lives by acheiving this milestone.🥰 
Did you know that it takes YEARS for therapists to get their full clinical license after graduate school? In North Carolina, therapists must have a minimum of 3000 hours of supervised practice, 100 hours of clinical supervision, a passing score on a national licensing exam, and more! 📚

We’re so proud of you, Kelly! 💜 Your passion and committment to your clients and to the team inspires us! We can’t wait to see the continued impact of your incredible work. 🫶

Join us in congratulating Kelly in the comments! 🎉👇

01/10/2024

💔 Our Heart is Heavy for Western North Carolina

Watching the news and hearing the heartbreaking stories of those who’ve lost everything can leave us feeling overwhelmed, powerless, and even guilty for being safe while others face unimaginable devastation. It’s okay to struggle with these emotions—we all carry the weight of collective grief in moments like these. But we can turn that pain into purpose. If you’re feeling the pull to help, there are ways to make a difference, big or small.

HOW TO HELP, IF YOU ARE ABLE:

1. 💰Donate money or items to trusted relief efforts like: North Carolina Disaster Relief Fund (link in bio) which is being managed by United Way of NC or bring requested items to our neighbors (see their original post for a list).

2. ❤️Support your community emotionally—check in on friends and family, listen, offer kindness.

3. 👷‍♀️Volunteer- try to find ways to volunteer to help relief efforts locally in the Triangle for now. They are asking people to stay away from WNC due to many road closures.

4. 📲Share resources to spread awareness. Use social media for good! Share resources and inspiration to others who may need it.

Your safety doesn’t diminish your empathy. Even from afar, you can play a part in the recovery and healing process. 💙

23/09/2024

We’re thrilled to welcome Emily Collie, MA, LCMHCA to the Capital Counseling team! 🙌

Emily’s Mission? To empower individuals to show up for themselves each day and make meaningful connections with the world around them.⚡

Emily is a Licensed Clinical Mental Health Associate in NC. With a background as a former professional ballet dancer and an expertise in both mental health and performance counseling, she brings a unique perspective to her clients. Emily served in a clinical role with the University of South Carolina Athletics’ Mental Health and Performance Team, and has the skills and passion for working with high performers, such as student athletes and performing artists. 🩰🏃🏻‍♀️🥇

Her therapeutic approach? You’re in the driver’s seat, and she’s there with the map—guiding you to build a stronger relationship with yourself and navigate life’s challenges with confidence. 👯‍♂️

Ready to take action, set boundaries, and work on creating the life you want? Let’s get started! ✨💛

💬 Reach out today to schedule with Emily! Call us to book an appointment with Emily today or visit the link in profile.

Address

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

Telephone

+19192498281

Website

http://capcounselingraleigh.com/

Alerts

Be the first to know and let us send you an email when Capital Counseling, PLLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Capital Counseling, PLLC:

Shortcuts

Address
Telephone
Opening Hours
Alerts
Contact The Practice
Claim ownership or report listing
Want your practice to be the top-listed Clinic?

Country:

City: