Charmed Counseling

Charmed Counseling Charmed Counseling creates a relaxed, supportive, non-judgmental environment where you can discuss anything that may be on your mind. No walk-ins.

Schedule by appointment only! Vancouver Office Information:

108 SE 124th Avenue
Vancouver, WA 98684

360-217-9050

Dialectical Behavior Therapy (DBT) therapy is an evidenced- based psychotherapy that grew out of Cognitive Behavioral T...
10/15/2025

Dialectical Behavior Therapy (DBT) therapy is an evidenced- based psychotherapy that grew out of Cognitive Behavioral Therapy (CBT). DBT was specifically adapted to treat people who experience emotions intensley and need support around emotional regulation. The "dialectical" aspect of the therapy emphasizes the crucial balance between two seemingly opposite ideas of acceptace of current feelings, behaviors and change. The key of DBT teaches the four core skills of, Mindfulness, Distress Tolerance, EmotionRegulation and Interpersonal Effectivenes.

~Amy Manley, LICSWA

Cognitive distortions are those sneaky thought patterns that twist how we see ourselves, others, and the world. They oft...
10/15/2025

Cognitive distortions are those sneaky thought patterns that twist how we see ourselves, others, and the world.

They often show up as all-or-nothing thinking, catastrophizing, or mind reading—and they can fuel anxiety, depression, and self-doubt.

The good news? Once you start noticing them, you can challenge and reframe them. Awareness is always the first step toward change.

- Jordan Dvorak LMHCA

One common and important topic that comes up in counseling sessions is **boundaries** — and how hard they can be to set ...
10/14/2025

One common and important topic that comes up in counseling sessions is **boundaries** — and how hard they can be to set when we weren’t taught how. Setting healthy boundaries isn’t about being distant, rude, or “difficult.” It’s about recognizing your limits, protecting your energy, and honoring your emotional well-being.

Many people feel guilt when they begin to set boundaries — that’s normal. But guilt doesn’t mean you’re doing something wrong. It often means you’re doing something _new._ They’re about clearly stating _what you will do_ to protect your peace, your values, and your well-being.

A boundary isn’t:
❌ “You’re not allowed to talk to me like that.”
It _is_:
✅ “If the conversation becomes disrespectful, I will leave the room or end the call.”

One tries to control someone else’s behavior. The other sets a clear limit on _your own_ response.

🌿 **Healthy boundaries** are rooted in self-awareness and self-responsibility. They’re not rigid walls or wide-open doors — they’re more like flexible gates. You decide what comes in and what stays out, based on what’s healthy for _you._

Examples:
🧱 **Rigid boundary**: “I don’t trust anyone, so I won’t let anyone in.”
🌬️ **Porous boundary**: “I’ll keep giving even though I’m burned out.”
🧘 **Flexible boundary**: “I’m open to connecting, but I’ll step back when I feel emotionally drained.”

Boundaries aren’t about punishment — they’re about clarity and self-respect. And they’re a skill, not a personality trait. Which means they can be _learned, practiced, and strengthened.

- Jenica Jett, CMHCA

Starting therapy can feel a little weird at first — and that’s totally normal. At Charmed Counseling, we know that openi...
10/10/2025

Starting therapy can feel a little weird at first — and that’s totally normal.

At Charmed Counseling, we know that opening up takes courage. Therapy isn’t about having it all figured out — it’s about showing up, being curious, and taking small steps toward growth. 🌿

Some sessions might feel lighter, others more emotional — both are part of the process. Remember, you’re the expert on your own story, and we’re here to walk alongside you as you learn, heal, and build the life you want.

- Jordan Dvorak CMHCA

Obsessive-Compulsive Disorder (OCD) is characterized by a cycle where intrusive, distressing thoughts (obsession) - such...
10/07/2025

Obsessive-Compulsive Disorder (OCD) is characterized by a cycle where intrusive, distressing thoughts (obsession) - such as fear of germs - drive repetitive, ritualistic actions (compulsions), like ecxcessive hand washing. While the act of washing hands provides a momentary, powerful surge of relief by temporarily neutraluzing the anxiety, this relief is short-lived. However, Exposure and Response Prevention, a type of Cognitive Behavior Therapy may be helpful in traching to confront obsessive thoughts (exposure) without engaging in a compulsion.

~Amy Manley, LICSWA

Self-regulating your nervous system is vital for mental health as it allows you to consciously shift out of state of chr...
10/01/2025

Self-regulating your nervous system is vital for mental health as it allows you to consciously shift out of state of chronic stress or "fight or flight" and into the "rest and digest mode." This flexibility - known as increasing your window of tolerance - directly reduces symptoms of anxiety and depression, making it easier to manage intense emotions, think clearly, and build resilience to life stressors. By proactively calming your nervous system, you essentially train your brain to feel safe, which is the foundation for emotional stability and overall well-being.

~Amy Manley, LICSWA

The 54321 method is a simple grounding technique that uses the five senses to help manage anxiety and stress. By intenti...
09/24/2025

The 54321 method is a simple grounding technique that uses the five senses to help manage anxiety and stress. By intentionally shifting focus to five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste, you can anchor yourself in the present moment. This practice helps to interrupt cycles of anxious or racing thoughts, providing a sense of calm and control by redirecting your attention away from internal worries and toward your immediate surroundings.

~Amy Manley, LICSWA

Speaking to yourself with kindness, using phrases like "you are enough," can reframe your internal monologue from one of...
09/19/2025

Speaking to yourself with kindness, using phrases like "you are enough," can reframe your internal monologue from one of criticism to one of compassion. This practice of positive self-talk can build resilience, boost your confidence, and foster a healthier relationship with yourself. By consistently affirming your worth, you empower yourself to face challenges with greater strength and self-belief.

~Amy Manley, LICSWA

Tending to our mental health like a garden is a powerful metaphor that highlights the need for consistent, intentional c...
09/11/2025

Tending to our mental health like a garden is a powerful metaphor that highlights the need for consistent, intentional care. Just as a garden requires daily attention- weeding out our negative thoughts, nourishing ourselves with good habits, and making sure we get enough sunlight - our minds need the same dedication. This idea reminds us that mental well- being isn't something we can achieve once and forget about. Instead it's an ongoing process of cultivating an inner world where we can grow and thrive.

~Amy Manley, LICSWA

Butterfly tapping is also known as the "butterfly hug". This is a self-soothing technique that utilizes bilateral stimul...
09/03/2025

Butterfly tapping is also known as the "butterfly hug". This is a self-soothing technique that utilizes bilateral stimulation to help people manage distress, anxiety and the emotional effects of trauma. It's often used in conjunction with Eye Movement Desensitization and Reprocessing (EMDR) therapy but can also be practiced on its own.

~LICSWA Amy Manley

To fill your cup can mean to prioritize self-care and intentionally engage in activities that replenish your mental, emo...
08/25/2025

To fill your cup can mean to prioritize self-care and intentionally engage in activities that replenish your mental, emotional, and physical energy. This isn't selfish, but rather a necessary practice for maintaining good mental health. Just as a cup can't pour from empty, we can't effectively support others or navigate life's challenges if we don't first attend to our own will being.

~Amy Manley

Guilt says: “I did something wrong.”Shame says: “There’s something wrong with me.”Working through guilt often means maki...
08/23/2025

Guilt says: “I did something wrong.”
Shame says: “There’s something wrong with me.”

Working through guilt often means making amends, learning, and working to change our behavior.
Working through shame is about reminding ourselves that we are worthy, lovable, and human—even when we make mistakes. Working to be kinder about how we view/interpret ourselves.

Both emotions can feel heavy, but only one tries to tell us we are the mistake. Healing begins when we challenge that narrative. -Makayla Wilson, LICSWA

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400 S. Jefferson Suite 200
Spokane, WA
99204

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Monday 7:30am - 4pm
Tuesday 7:30am - 4pm
Wednesday 7:30am - 4pm
Thursday 7:30am - 4pm
Friday 7:30am - 4pm

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Charmed counseling creates a relaxed, supportive, non-judgmental environment where you can discuss any areas in your life that may be causing you distress.