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Monday 9am - 5pm Sunday 9am - 5pm

Begin Within Hope Therapy, Salem, OR (2025)

10/29/2025

This is a Depression & Anxiety Mood Tracker I created. It also has a mandala to color & a breathing exercise. When we can be self aware of our emotions each day - name them to Tame them - it helps give us distance from those emotions so we don't feel so consumed. The more we are self aware of our triggers and our emotions, we are healing and connecting to our body.♡

Love,
Linnea
Begin Within Hope Therapy

10/29/2025

God knows what we need before we do. That comforts me.♡

Love,
Linnea
Begin Within Hope Therapy

10/27/2025

Whatever your mountain may be today, practice self-compassion. Speak kind words to yourself like you would to a friend or a loved one. Today's best may look different than yesterday's best...and that's okay.

Love,
Linnea
Begin Within Hope Therapy

10/27/2025

My grandma used to say, "I am just a worrier by nature, that's who I am." Do you feel this way, too? Actually, we are not born to worry. It is a survival skill we have adapted into our lives, as humans, for many different reasons (gives us a sense of control, distracts us, it used to keep us alive many years ago, it makes us feel like we are caring for someone...).

We are creating stress in our bodies, though, when we worry.

It's okay to worry and have concern, but it is when we worry about things that haven't happened or won't happen and dwell on those things - ruminate on things out of our control - that is when it can be unhealthy.

Try being aware of your worry thoughts. Give yourself a time limit of 10 minutes a day - and schedule it in - to just worry if you need to.

Just being aware of when your worry spirals is a good place to start. Then, intentionally stop. Schedule a worry time, if you need to.

Most of all, find coping skills to help your worry thoughts.

Journal Therapy has researched evidence that proves that Journaling our thoughts and worries and emotions helps us physically, mentally and emotionally heal.

Some individuals turn their journaling into a prayer journal and release their worries through their writings.

Others find distraction helpful such as spending time with pets, talking with a friend, video games, cooking, crafts, or taking a nature walk helps.

Whatever helps you worry less...do more of that. Feel free to share in the comments what helps you worry less!⬇️

"Don't worry about anything; instead, pray about everything. Tell God what you need and you will experience God's peace, which exceeds anything we can understand." Philippians 4:6-7

Linnea🌿
Begin Within Hope Therapy

10/23/2025

What are you choosing to water today? ~Love, Linnea
Begin Within Hope Therapy

10/19/2025

This is me (on the right) with my friend of over 30 years, Cindy, at her oldest daughter's wedding. We love to laugh together and we have both been through hard things. All of our kids grew up together. ♡ It's important to surround yourself with positive, fun people who build you up, support you, and are a positive influence on you through the good and through the hard things in life...even if they have different political or religious views.♡ Cindy and I don't always agree with each other, but we deeply respect each other's views and deeply value our friendship which has stood the test of time. Love is kind...we both agree on that.♡ I am grateful for my friendships, today.♡ And I am grateful for all of you.♡

My circle of close friendships is small, but I love many people. It's okay to just have 1 or 2 very close friends. Making friends as adults is challenging. So, if your friends are only online or maybe you follow people who don't even know you, but who lift your spirit and help you grow as a person or simply just make you laugh or fill your soul...keep surrounding yourself with those kind of people. ♡ That counts.

Love,
Linnea
Begin Within Hope Therapy

10/18/2025

These are ✅26 of ️my personal and professional Coping Skills that I use and give to clients that I counsel, for Stress, Panic, Anxiety, PTSD, Frustration, Low Mood, and Feelings of Overwhelm. Find which ones work for you. I wanted to share them with you...for those of you who are struggling or might have a friend or loved one who is struggling :

● Ask yourself where in your body are you feeling your emotions? In your chest, head, jaw, neck, shoulders? Show yourself loving kindness and relax that part of your body.
● Make 2 lists: 1) a list of things that are within your control 2) a list of things out of your control
● Concentrate on the things you CAN control.
● Walk around, pace, run, move your body, shake it out, sit still, rock in a rocking chair, give yourself a Butterfly Hug, catch your breath. (Do what feels right in the moment).
● Ask yourself when you last ate or had something healthy to drink?
● What Coping Skills have helped you in the past? (Have them written down somewhere where you can always remind yourself of what they are.)
● Deep Breathing Exercises.
● Journal Therapy (This helps us process thoughts and emotions...gives distance between you and your emotions).
● Drink some water (this triggers the parasympathetic nervous system that tells your brain you are safe and can relax).
● Ask yourself if you are "Reacting" due to being triggered? Or are you "Responding" in a healthy way to a situation or person? Responding can happen when we take time to process and gather our thoughts.
●Change the temperature of your body through putting a cold wash cloth on your eyes and face or holding some ice cubes. (This lowers stress and anxiety in your body.)
● Cuddle with your pet.
● Listen to a favorite song.
● Watch a funny video or a cute animal video before you fall asleep.
● Pray/Meditate/ listen to a Guided Meditation.
● Read positive Affirmations.
● Call or Text a Crisis Line.
● Reach out to a trusted friend.
● Schedule an appointment with a Counselor or Primary Care Dr.
● Watch a favorite TV Show / Movie.
● Create Something: Music/Sing/Make Crafts/Woodwork/Knitting/Quilting/Sewing/Cooking/Creative Writing/Dance/Adult Coloring/Gardening/Painting/Doodling/Play with Legos/Try a New Hobby. This takes you out of your left side of your brain into your right side of your brain that helps you relax and be open to a more flexible mindset.
● Chew Some Gum. (Concentrate on the rhythym of chewing as this reduces anxiety.)
● Count to 100 slowly.
● Recite Lyrics to a Song / A Poem or Verse Outloud.
● Find 5 blue things that You Can See /4 Things You Can Touch / 3 Things You Can Hear / 2 Things You Can Smell / Name 1 Thing You Can Taste or Drink Right Now.
●Find 2-3 Affirmations that remind you of your worth and say them out loud to yourself every single day.

Know what works for you and write these Coping Skills down or keep them in your phone to refer to. This is self-care and you are worth it.
🌼
Know that you matter and you are worthy of all good things in this life.

Much Love,
Linnea Baker🍂
Begin Within Hope Therapy

10/17/2025

Your words have power, especially the ones you say to yourself. Talk a little nicer to yourself today. 💙 You're doing your best, and that is always enough. ~Linnea

Begin Within Hope Therapy

10/16/2025

Your Inner-Critic is trying to protect you from pain.

Most people see the inner critic as the problem, but from a trauma and neuroscience perspective, it’s more accurate to see it as a learned safety response.

When we experience judgment, rejection, or instability early on, our brain learns that self-criticism equals protection.

We internalize that voice to stay prepared, stay acceptable, stay safe.

The issue isn’t that you have an inner critic—it’s that your brain still believes you need it.

The good news is, the brain can change.

When you bring awareness and compassion to that voice, you teach your nervous system a new kind of safety— one that doesn’t rely on shame or self-attack to keep you secure.

The inner critic isn’t something you erase, push down or ignore. It’s something you retrain.

And every time you meet it with awareness instead of fear, your brain learns a new way to keep you safe.

That is pretty amazing.

Begin Within Hope Therapy
Info Repost:

10/16/2025

The first time I heard this was many years ago when I was in my own personal trauma therapy session - before I became a counselor. I had never felt more seen or validated. If you too have been through abuse growing up, you are not alone.

Many stories of complex ptsd or complex trauma of individuals growing up in on-going abusive environments as children are not always black and white. They can be very complex.

Many adults don't even realize they grew up in abusive homes because it was their "normal", it was generational trauma and behavior that got passed down through generations, and it became acceptable in some cases.

Mixed messages of love bombing with physical, verbal, emotional and/or sexual abuse can be a part of the upbringing. It was in mine.

Add religious trauma and shame on top of Complex Trauma/PTSD and the nervous system and body starts to stay in survival mode.

This was also me.

Feeling trapped, feeling like you are in trouble, feeling controlled...
..walking on eggshells, reading the room, being hyper aware of people's tone of voice, how they look at you, how they move their body...always scanning a situation or room for an escape plan...
..these are symptoms of growing up in an abusive environment - feeling unsafe mentally, emotionally, physically or all three.

The good news is, is that it is all treatable. There is no quick fix but you CAN heal.

It takes intention and a desire to want to heal. But it is possible. I promise. I am living proof.

You can heal from C-PTSD...from abuse.

It also takes self-compassion, learning to be patient with yourself, re-parenting yourself, learning new coping skills and strategies and learning how to look at life and yourself through a whole new lens.

It takes time. But it is so worth it.

You are worth it.

You are worthy of healing and love and being supported.

You are not alone.

Love,

Linnea

you too

10/14/2025

❓Did you know that in 1955, former US president John F. Kennedy was prescribed a rocking chair by his doctor to alleviate his chronic back pain, stress and anxiety? JFK found it so effective that he took one on Air Force One, used one at Camp David and also on his family estate.

I know I have posted this before, but it is a nice reminder and one of my favorite go-to coping skills for stress and anxiety.

Sitting in a rocking chair, glyder chair or swing is relaxing, rejuvenating and calming all at once. There’s science to actually prove that rocking and swaying helps alleviate Mild Depression, Anxiety, Stress, ADD/ADHD, OCD, PTSD, Cravings, Worry, Pain and Chronic Illness.

Physiotherapist, Brad Beer says the following,
“Rocking can tap into the nervous system. This is the sedative side of the nervous system and therefore good for pain management."🎯

Even certain animals, including elephants, 🐘 sometimes move their bodies from side to side to alleviate pain or distress.

Rocking in a chair or rocking and the body back and forth (like dancing) triggers the part of the brain that release endorphins, the feel-good chemical. Exercise, aromas, certain foods, and even music can also release endorphins.

Rocking, whether back and forth or side to side, stimulates the vestibular senses - parts of the inner ear and brain that regulate balance and eye movements. These senses are closely aligned with the part of the brain that manages pain and stress.

Rocking and Swaying can also reduce cravings for substance abuse, research proves. Pretty interesting, I think.🙂

💛I have a favorite glider rocking chair that I use that alleviates my ptsd and anxiety symptoms within minutes.

So, the next time you feel anxious, down, are in pain or can't , try rocking, swaying or even dancing.💃

Love,

Linnea Baker
Begin Within Hope Therapy
Mental Health Specialist

10/11/2025

I admit, I am a recovering "People Pleaser". I stopped betraying my own needs and practiced healthy boundaries one small step at a time. It wasn't easy. People pleasing was ingrained into me from a very young age from well intentioned parents and grandparents. However, I became overwhelmed with perfectionism, compassion fatigue and depletion over the years. I had abandoned my own needs. It feels uncomfortable going against what we were taught, at times, but it is necessary for our own health and those we raise along the way. ♡ Linnea

Begin Within Hope Therapy

Begin Within Hope Therapy

10/29/2025

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