Here and Now Counseling

06/05/2025

Here’s a gentle reminder for your summer: Make space for nothing.
We get so caught up in doing —all the hustle of maximizing summer.
My suggestion… make time in your calendar to just be. No plans. No pressure. Ideally, aim for a full day — but even a few hours will do. If someone asks, “What are you doing this weekend?”
You can say (or know), “I have plans, I’m doing nothing.”
Don’t overthink it. Let it unfold however it wants.
🌞 On your day of nothing, follow your body’s lead. Sleep in. Go for a slow walk. Sit in the sun. Cook something nourishing. Read that book you’ve forgotten about. Stretch. Sway. Move. Rest. Tend.
Stay off social media if you can. If you feel any sadness or restlessness, sit with it. Notice it. Honor it. Be curious about it. This is how we strengthen deeply knowing — slowing down and tuning in.
This is a compassionate way to care for yourself. To release the expectations of others. To offer yourself this care. 💛

05/07/2025

It is one of the most beautiful weeks of the year in Minnesota. Sharing this as a reminder that it is not indulgent to let your body experience the outside world right now, it is *necessary*.

Savoring the natural world is one of the simplest ways to tend to your nervous system.

04/16/2025

03/08/2025

As we step into the melt of this almost spring weekend, I am thinking a lot about the human experience. Especially the experience of being an American right now, as many of us are disturbingly aware of the destabilization happening around us. I am thinking about the practice of acceptance and also considering, what does it take to build resilience and to expand to rise to the demand of this time?

Many of you are doing the first step, in tending to the workings of your innermost self. Prioritizing this work is essential as the crisis mounts and even just for getting through the challenges of day to day life. 

Let’s talk more about that tending, especially outside of therapy. What practices are you integrating on a daily basis? Think about brief but consistent efforts to increase your capacity for clarity and connection.

It is so helpful to explicitly identify 3-5 practices that generally work for you, to send your body messages of safety. Here are a few  top of mind suggestions… butterfly taps, stretching, humming, music, nature sounds, drumming, stepping outside, going for a walk, intentional deep breathing, mindfully making and drinking a cup of tea, smelling lavender or mint, engaging with a friend or a pet, looking up at the sky, and intentionally releasing tension in your body. 

I am planning to emphasize and explore this approach more deeply at an upcoming event. I have reconnected with the lovely people at Marigold, a local shop and community space, to put together this event emphasizing both self and community care. We will talk about tending to your nervous system, ideas for strengthening community connections, and seeking out joyful experiences. We will end with a mutual aid activity for those who want to participate. All ticket proceeds will go to the Minneapolis Food Share. 

Please join us or share with friends! 

https://shopmari.gold/products/community-care-tending-to-your-nervous-system-joyful-experiences-and-connecting-with-community

In warmth and solidarity - Sarah
💛

01/09/2025

What would someone want to know about a potential new therapist? I started practicing therapy as a clinical social work intern at a neighborhood mental health clinic in 2009 and I haven’t stopped. Before that I worked in homelessness, youth work, cut cheese at a co-op, and made my share of fancy coffee drinks. 

I am a parent, partner, a weaver, and a dancer. I am a believer in liberation through community, connection, creating, and all things joyful and just. 

I might have been everyone’s therapist in one way or another until I earned a license to do so. I have always wanted to know your story, I care about you before I’ve even met you. I genuinely want to understand, to connect, and help, gently and effectively.

What is thrilling about being in this field long enough is experiencing how much this work is changing for the better. We are all wired for growth and healing. There is so much that can happen in a therapy session beyond just venting and insight. That can be helpful too, but I am here for the transformation that is possible. ✨

11/22/2024

Are you dreading the holidays? Do you feel stressed or nervous about seeing family members? Maybe years of conflict or passive aggressive behaviors have taken their toll. Perhaps you don’t feel like you can ever be yourself around your family. Political differences feel particularly challenging this year.

Whatever is happening for you, there is a lot you can do to prepare yourself, care for yourself, and set boundaries for the most optimal experience.

Join us this Tuesday, November 26th, 7pm for a 45 minute Zoom talk about navigating the weeks ahead.

https://hereandnowcounseling.info/webinar

11/22/2024

Are you dreading the holidays? Do you feel stressed or nervous about seeing family members? Maybe years of conflict or passive aggressive behaviors have taken their toll. Perhaps you don’t feel like you can ever be yourself around your family. Political differences feel particularly challenging this year.

Whatever is happening for you, there is a lot you can do to prepare yourself, care for yourself, and set boundaries for the most optimal experience.

Join us this Tuesday, November 26th, 7pm for a 45 minute Zoom talk about navigating the weeks ahead. Link in profile.

11/18/2024

I wore my favorite therapist cardigan to this evening. It was such a treat to be in their beautiful space and talk about self care, preparing for seeing family over the holidays, and navigating the weeks ahead. Big props to everyone who is doing the work to show up more authentically in their family relationships. Thank you, for being such a lovely host!

11/12/2024

In my house, we sometimes refer to checking in on friends and loved ones as watering your plants. It’s one way of teaching our kids that relationships take care and tending. Reach out, check in, send love. Now is a good time to water your plants.

💚 Is the care and tending reciprocal?
💚 Are you met with curiosity, genuine interest, and respect?
💚 Is there effort in maintaining the connection?
💚Is there mutual admiration and best wishes for success?
💚 Is there grace for when you don’t always show up as your best self?

If these are mostly all a yes, those are plants to move into the light, prioritize, and savor. They are watering back. 💦

10/15/2024

I love witnessing the inevitable transformation that happens when people are nurtured, supported, and provided the room to process. Such powerful shifts are possible through connection. 🍁

08/09/2024

Coffee, water, snacks, hand weights, and notes. Ready for day 2 of my 5 day AEDP Immersion training!

AEDP stands for Accelerated Experiential Dynamic Psychotherapy. I took a one day intro in the spring and this approach resonated so much with me, I quickly signed up for the 5 day course. AEDP is deeply relational, attachment focused, and most importantly, effective. Operating from the concept that much like trauma can happen in a moment, so can healing.

I am so grateful to be learning directly from Diana Fosha, the woman who developed this incredible way of working.

06/04/2024

We are accepting applications for the 2024/25 session of The Rising Therapist. I am proud of this powerful learning opportunity that we have put together for people trying to find their way in this difficult work. Please share with anyone you know who might be interested. TRT is perfect for folks in the first 5 years of working as a therapist.

www.therisingtherapist.com