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

Begin Within Hope Therapy, Salem, OR (2025)

12/16/2025

How are all of you doing today? I am sending out lots of love to all of you through this holiday season.
Love,
Linnea 🎄😘🫶
Begin Within Hope Therapy

12/15/2025

The next time you feel overwhelmed or upset, try naming at least 3 emotions you are feeling in that moment.

Much Love,
Linnea
Begin Within Hope Therapy

12/15/2025

Today was a hard day for me.

For those of you who feel alone...I see you.

For those of you who are depleted and fatigued in every way...I feel you.

For those of you who mask your emotions and fight through depression just to get through the day...I am hurting for you.

For those of you grieving...my heart is breaking with you.

I want you to know that I have been through every one of those struggles, too. I know them well.

Today, I am going through some today.

I am here to tell you that I still struggle some days, even as a Mental Health Professional, because healing is not a destination but a journey for us trauma survivors.

More importantly...we are human beings having a human experience.

You are not alone.

Today was difficult but I know what helps me...what I need in the moment.

I needed to drive.

Going on a long drive in my car helps my mental health.

I don't play music. I don't listen to podcasts or the news.

I go within.

As I drive, I reflect...I talk to God.

I cry.

I grieve.

I get angry.

I feel frustrated.

I feel hurt.

I name 3 emotions that surface to the top.

I treat each emotion with tenderness and curiosity and compassion, as if each one is a young child.

I validate each emotion so each emotion feels seen and heard.

Each emotion is a tender part of me trying to protect me. Emotions are signals, I remind myself.

❤️An overwhelming sense of peace and clarity always comes over me in these moments.

Sometimes, nature is my sanctuary.

Today, my car is my sanctuary.

This is how I recharge and renew my energy.

Knowing what helps us - knowing what we need in the moment is a part of the healing journey.

Today, I needed a long car drive by myself and a cup of hot black tea with honey.

This was my self care.

Fill your cup up today.

Ask yourself what you need right in this moment.

Then, do that. Because you matter.

You are worthy. You are more than worthy.

Some days are one breath, one moment at a time...and that's okay.🫶

You are not alone. ♡

With Much Love,
Linnea
Begin Within Hope Therapy

12/14/2025

🔥➡️💗 Do you struggle with reacting to situations instead of calmly responding? How do we change our nervous system and brain from reactive to responsive?

It starts with awareness.♡

When emotions take over, it’s easy to react on autopilot — to blame, defend, or avoid discomfort.

However, when we pause and name the emotion we feel, we create space between ourself and the emotion(s) so they don't consume us.

Instead of saying, "I am angry" try naming the emotion and say, "I am feeling strong emotions of anger."

By naming the emotion, we take away its power of becoming our identity (ex "I AM angry") and give ourselves distance from the emotion(s) through small shifts in language (ex "I am FEELING ___________).

We can then choose a response aligned with our values. 🌿

Many Trauma Survivors have a nervous system and brain that can sometimes be stuck in hypervigilance and on high alert due to always needing to scan for danger...from needing to read people's body language and tone of voice or just needing to read the room.

Your safety and survival depended on this.

Nothing is wrong with you.

Remind yourself often that you are safe.

Intentionally relax your body - muscles that feel tense.

You have no bad parts.

Emotions are signals to be listened to.

Being self aware BEFORE we respond to something is the first step in healing.

Have patience with yourself.

Speak kind words to yourself

Small victories count towards personal growth and healing!🙌🫶🎉

Emotional intelligence isn’t about avoiding emotions — it’s about navigating them with intention.

Every pause, every breath, every moment of reflection helps us turn reactivity into growth and healing. 🌎💫

~Linnea
Begin Within Hope Therapy

12/13/2025

Your feelings matter...your emotions are valid. No matter what anyone has said to you, you, your thoughts and your feelings DO matter.♡

Love, Linnea
Begin Within Hope Therapy

12/08/2025

Protectors exist because Exiles exist. Exiles are the younger parts inside you who carry:
• fear
• shame
• heartbreak
• terror
• loneliness
• confusion
• unmet needs
• trauma memories
• the belief “I wasn’t enough”
When an Exile becomes overwhelmed,protectors rush in to shield it—even if the method is destructive.
A worrier might protect a child part who felt abandoned.
A numbing part might protect a child part who felt too scared to cry.
An angry part might protect a child part who felt invisible or unsafe.
When you meet the Exile with compassion, protectors feel relief.Once the protector trusts you enough to step back, you meet the Exile and help it release the burdens it has carried.
Unburdening may involve:
• comforting the Exile
• telling it the truth it never got to hear
• witnessing the memory it carries
• removing others’ voices or judgments
• helping it express its emotions
• giving it safety, love, and connection
• releasing shame or fear
• offering it a new role or place inside
As the Exile heals,the protector feels less pressure.
The part may say:
• “I don’t need to do this job anymore.”
• “I actually want to rest.”
• “I didn’t know the child was safe now.”
• “I’m tired of being on guard.”
They’re working overtime to keep you safe…even if their methods are outdated.
Here’s how to gently retrain them into healthier roles:
1️⃣ Acknowledge the Protector
“Thank you for trying to help me.”
Validation melts resistance.
2️⃣ Ask What They’re Afraid Will Happen
Protector Parts always have a fear or a memory they’re guarding.
3️⃣ Meet the Exile They Protect
Usually a younger part who carries old hurt,shame or fear.
4️⃣ Help That Younger Part Heal
When the Exile is safe,protectors finally relax.
5️⃣ Invite a New Job
Ask your protector, “If you didn’t have to protect anymore,what would you rather do?”
Common new roles: Encourager,Boundary Setter, Creative Guide,Calming Presence.
6️⃣ Support the Transition
Check in. Reassure them. Show up consistently.
Your Protector Parts don’t need to be silenced—they need to be reassigned.When they find their true roles,your whole system breathes again.❤

IFS Trauma Therapy is one of my most favorite healing therapy modalities and you don't need a therapist to use it in your life.♡

It's a new way of healing, of looking at yourself and the world around you. Xo

Much Love,
~Linnea
Begin Within Hope Therapy

12/08/2025

I sadly lost Atticus & Soren's ball today as it hit the only tree in my path when I threw it, and ricocheted into a thicket of thorns and bushes. Lol

Sometimes life feels like tossing a ball into the open field—full of hope, intention, and joy—only to watch it smack a tree, ricochet sideways, and disappear into a thicket of thorns you never saw coming.

You didn’t plan it.

You didn’t expect it.

And you certainly didn’t deserve it.

But there it is... the thing you loved, relied on, or were excited about… suddenly gone, tangled somewhere you can’t reach.

And the truth is?

You can stand at the edge of the thicket, staring into the thorns, wishing things would go back to how they were…
..or you can take a breath, step back, and decide
that this is not the end of joy—just the end of that ball.

Life will always have ricochets—unexpected losses, detours, and moments where something good slips out of reach.

But those moments don’t mean you failed; they simply mean it’s time for something new.

This goes for anything from healing and recovery to work or relationships or goals and dreams.

So you dust off your hands.

You call your dog back to your side.

And you say, “Okay… let’s go get a new one.”

Because the lesson isn’t that things get lost.

The lesson is that you can keep going anyway.

You can start again.

New joy can be discovered.

Hope can be renewed.

And new beginnings often start with something as simple as buying a new ball.🎄❤️🐾

Love, Linnea
Begin Within Hope Therapy

12/08/2025

What I have learned within this past year is that peace rarely comes when life is calm and settled.

I have found that peace comes when I am able to take that deep breath in the middle of chaos...
..when I find ways to connect to God in my own personal way - through nature, through pets, through art and music and creating...through writing, through people.

It is here where i can remind myself of my worth in the middle of uncertainty. And you can too.

The ability to separate my spirit from things out of my control... to allow myself permission to grow WITH uncertainty...with loss, with grief, with hurt...
..to utilize the practical and spiritual coping skills that tether me to God in unlimited ways...THIS has been where peace abides.

In the middle of life...the beautiful and brutal parts of life.

In the growing WITH my grief and hurt and loss and uncertainty.

Because we never get over grief or loss...of hurt or uncertainty.

But we can learn to grow with it and carry it in new, healthy and loving ways as we navigate the beautiful, messy and brutal parts of life.

Peace CAN show up in the season of suffering.

God shows up differently for many of us and I love that.

You don't need to be religious to encounter God.

May you find peace in the moments that overwhelm you today...this year... and know that you matter in every way.♡

Peace can still be felt. It is a treasure that unfolds in the middle of life's most difficult parts.

Tether yourself to that hope as we are in our second week of Advent which is, "Peace", and know that you matter in so many ways.♡

Much Love,
Linnea
Begin Within Hope Therapy

12/06/2025

This is the beautiful Original Lord's Prayer translated from Aramaic, based on the dialect Jesus likely spoke (Galilean Aramaic) into English.

The earliest manuscripts we have are in Greek and the translation in our Bibles come from the Greek to English translation. However, scholars have reconstructed the prayer, from Matthew 6: 9-13, using Aramaic grammar, vocabulary, and early Syriac sources.

These words resonate even deeper with my soul.

Even if you are not religious, I hope you can find beauty, comfort and peace, in these words still.

Here is the Aramaic Translation into English, below:
_________________________________________________
"Our Father who art in heaven: English Translation

O Birther! Of the Cosmos, you create all that moves in light: Aramaic Translation

Hallowed be thy name: English Translation

Focus your light within us — make it useful: as the rays of a beacon show the way: Aramaic Translation

Thy kingdom come: English Translation

Unite our “I can” to yours, so that we walk as kings and queens with every creature: Aramaic Translation

Thy will be done on earth as it is in heaven: English Translation

Create in me a divine cooperation — from many selves, one voice, one action: Aramaic Translation

Give us this day our daily bread: English Translation

Grant what we need each day in bread and insight: Aramaic Translation

And forgive us our debts as we forgive our debtors: English Translation

Forgive our hidden past, the secret shames, as we consistently forgive what others hide: Aramaic Translation

And lead us not into temptation but deliver us from evil: English Translation

Deceived neither by the outer nor the inner — free us to walk your path with joy: Aramaic Translation

For Thine is the kingdom, and the power, and the glory, forever. Amen: English Translation

From you is born all ruling will, the power and life to do, the song that beautifies all from age to age it renews: Aramaic Translation "

Much Love,
Linnea
Begin Within Hope Therapy

12/06/2025

Perfectionism is often misunderstood as a drive for flawlessness...of having high standards.
However, clinically and somatically, perfectionism is far more relational...about needing control...about fear of rejection and the anxiety that goes with that.

In trauma work, we see perfectionism as a protection strategy - a Protective Part - that the nervous system builds when early environments were unpredictable, chaotic, or emotionally unsafe. The body adapts by tightening, predicting, scanning, managing — because certainty feels like survival.

Hypervigilance.

Perfectionism is self designed to keep closeness safe, prevent rejection, and reduce threat.

It is a Protective Part with good intentions.

Somatic Experience Therapy, Parts Work, and IFS Therapy unwind patterns of perfectionism not by removing them, but by giving the system experiences of safety, support, and co-regulation — so the body can finally stop being on high alert scanning for danger...of ridicule or rejection.

Healing perfectionism is never about doing more.
It’s about letting your system experience enoughness for the first time.

You are worth it.

Love,
Linnea
Begin Within Hope Therapy

12/05/2025

📌3 STEPS to REWIRE YOUR BRAIN for a Better Life!❤️🧠

✅️1. Be intentional about how you begin your day.

When you wake up and think, “Ugh, today’s gonna be a lot”… you’ve just primed your brain to look for tension and hardship throughout your day.

Give your brain a directive.
Not a to-do list.
Not a morning routine.
An intentional direction to focus on.

Think about how you want to move throughout your day.

📌For example, say something like...
“I’m going to slow down and be intentional today. My thinking will be clean, sharp, and decisive today.”

Notice how it feels to lean into that thought.
______

✅️2. Do one action that contradicts your usual habit.

Your brain changes the fastest when you interupt its autopilot mode.

Taking a 10-second action teaches your brain to trust forward motion more than fear-based analysis.

Take initiative: Write the email, pay the bill, turn off the news. Small actions matter.
______

Every day you participate in your automatic negative thoughts and patterns is another day you weaken your self worth, your self trust and your confidence.

❤️🧠Retraining your brain takes intentional effort.

✅️ 3. Pause before your respond.

If your automatic REACTION to something brings up instant anger, panic, defensiveness or even shut down, pause and intentionally decide to RESPOND appropriately to the matter at hand or person...or even walk away if needed.

Take 3 slow, deep breaths.

📌Ask yourself, "Why is this person or situation bringing up (name each emotion you are feeling)?"

Then, ask yourself if it is triggering a past trauma part of you.

A main symptom of PTSD and Trauma Survivors is that it is easy to live life in survival mode constantly - our default - and REact out of a trauma response, rather than respond to what is happening in the present moment.

Be patient with yourself.

Challenge your thoughts.

Keep track of all the small wins.
_____________

Your brain doesn’t need perfection to change, it just needs precise direction....new direction.

You become what you focus on.

Practice visualizing how you want to feel physically, emotionally and mentally each day.

Visualize yourself living that new life.

You are becoming.

It begins within.🫶

Healing, recovery and personal growth require intentional choices that you get to make for yourself.

It is not a destination but a journey...a new way of life.

It will feel hard and uncomfortable at times, because it will be out of your comfort zone. Until it's not.♡

It may require surrounding yourself with new friends and putting boundaries in place with old ones.

You get to decide.

Small, consistent actions are the most important part of healing, recovery and growth...
..and you are worth it.❤️

Love,
Linnea
Begin Within Hope Therapy

12/03/2025

It makes sense if you have spent years trying to understand what happened to you. When something overwhelms you, the mind believes that clarity will bring relief.

You replay moments. You look for patterns. You try to understand the story so you can finally feel free.

But here is a part of healing most people never hear: Even when you finally get the explanation you always wanted, peace doesn’t always arrive.

Someone can apologize. They can give you their reasons. They can tell you everything you wish you knew then. And you can still feel unsettled afterward.

That’s not because you are unforgiving. It’s because your system is still holding the impact.

Trauma often shows up in the body before you can put words to it. When something is too intense to process in the moment, the brain struggles to integrate it, and the body absorbs what the mind couldn’t hold.

Understanding can organize the story, but it may not release what got stuck in your physiology.

Insight brings clarity, but it doesn’t automatically undo the tension, fear, or activation your system learned to carry.

This is why healing isn’t just about knowing. It’s also about helping the body let go of what it’s been holding.

Through somatic awareness, memory processing, and other integrative practices, your system learns how to complete what it couldn’t complete at the time.

Release isn’t dramatic. It’s often slow, gentle, and felt in small shifts that tell the body the danger has passed.

So if understanding hasn’t freed you, nothing is wrong with you. Your system is asking for a kind of support that reaches both the mind and the body.

When the story makes sense and the body can finally release what it carried, healing becomes possible in a different way.

Begin Within Hope Therapy

Begin Within Hope Therapy

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