RB Counseling

04/07/2025

Did you know there is an alternative strategy to abstinence/sobriety models of addiction treatment?

A harm reduction approach to addiction acknowledges that quitting entirely may not be feasible or desirable for everyone and instead identifies ways to reduce the overall harm caused by the addiction.

Check out my latest blog post for more information!

Learn how harm reduction helps manage alcohol use safely without full sobriety. Explore practical tips, counseling options, and treatment resources in Spokane.

02/17/2025

Anxiety effects breathing and breathing effects anxiety.
🧘🏽‍♀️
Check out my new blog post to learn more about the connection between anxiety and breathing, and best of all what do to about it.

Anxiety locks our bodies into a loop of shallow breathing signaling the body to increase its stress response. Belly breathing helps to regulate our nervous system away from this fear-based anxiety loop.

08/20/2024

"The best way to predict the future is to create it." ~ Abraham Lincoln

05/24/2024

You have a set amount of energy to use everyday. Be intentional about where you're using it! 💕

05/19/2024

Stop taking responsibility for things that are outside of your control (i.e. other people).
Remember: you are only in control of YOUR thoughts, feelings and behaviors.
This means that you are only responsible FOR these things.
You are responsible TO other people, things and situations based upon your value system (behavior in line with values).

05/18/2024

Anyone remember?? Tell me what is **in** your control ⬇️ ⬇️ ⬇️

05/14/2024

Reminder: you ONLY have control over...
YOUR THOUGHTS....
YOUR FEELINGS....
YOUR BEHAVIOR...
I am much happier when I practice radical acceptance of the things that are outside my control. 💕

05/11/2024

We can only change something if we are able to recognize it. Unfortunately, we usually go through our day and our lives on autopilot - never really giving ourselves the opportunity to *choose* what we want to...
THINK
FEEL
DO
Before you respond, take a breath. Remind yourself that you are in this room, in this body. Ask, "In this situation, what is my behavior that is in line with my values."
Then, respond.

05/09/2024

New blog post!

As humans, we learn boundaries. Unfortunately, even in the healthiest families we don’t sit around the dinner table literally talking about boundaries. Without intentional teaching and modeling, few people have a strong understand of what a boundary is, why they are important and how to maintain them.

This isn't a comprehensive guide to boundaries (look for that soon!) but more of a quick intro touching on five of the most important aspects about boundaries.

Your crash course in boundaries --> 5 things you need to know. If you're struggling with boundary setting, counseling can help. Free consultation, (509) 402-1569.

05/07/2024

When you're brain spirals into a rabbit hole of worry, take some power out of the thought by naming it as "a thought."

Over and over again, get a little bit of space between you and the thought simply by saying, "Oh, that was a thought... and look, another thought."

04/28/2024

The Karate Kid movie... Remember when Mr. Miyagi has Daniel-san waxing cars? He does this so that Daniel will build MUSCLE MEMORY to help him be better able to fight during competitions.

When your brain goes into an anxious state, you are much less able to grab onto and remember to use healthy coping skills.

By practicing coping skills when you don't need them, you are building muscle memory so you're more likely to be able to access those coping skills when your brain has been hijacked by anxiety!

04/22/2024