J. Voss Therapy LLC

09/19/2022

Some days the present is all we can do.

Today was one of those days for me. I told myself over and over, “Get through this exact moment. That is all. I know there are times when things don’t feel this heavy. This is temporary.”

Whether it’s because you are someone that lives with more intense emotions (hey me!), you’ve had a recent loss, or another stressful event that has happened sometimes all we can do is focus on RIGHT NOW.

Whatever you might be going through on your heaviest days, I hope this helps.

We may not be able to escape the pain (emotional or physical) but we can remind ourselves- “All I have is this moment. Right now. Not in five minutes and not two hours ago. Just this moment. It’s all I can handle”

And that’s ok. As always, here’s to feeling our feels and knowing when we need to take it one moment at a time.

Image taken from - let me know if you know the artist so I can tag them!

08/17/2022

Some late night thoughts from a therapist. Hope you enjoy!

04/27/2022

Hello all!

Just an FYI that I currently have a few openings for adults or older teens with active PTSD.

I provide 1 of 2 evidence based treatments for PTSD that are typically around 10-15 sessions, depending.

Feel free to reach out if you have questions or pass my information on to others.

04/12/2022

Click here for most recent blog post:

https://www.jvosstherapy.com/post/anxiety-and-the-role-of-avoidance

As a licensed clinical social worker, I provider therapy to clients ages 16 and up that are diagnosed with trauma-related disorders, anxiety, and mood disorders. I provide in-person and virtual options.

03/08/2022

This message may be one for myself as well as everyone else. The pull to watch and read the news is strong for many of us right now. The stories are harrowing and devastating. The war in Ukraine is so disheartening and infuriating.

But here's the thing: Frequent and extensive viewing of news sources leads to increased anxiety, worsening of depressive symptoms as well as multiple other physical health issues. For those of us that may be experiencing depression or just an episode of sadness, this can lead us to be pulled to news stories that bring up negative emotions- viewing many over and over again- causing our symptoms to worsen.

For now, give yourself permission to take a break.

Take a breath. Notice your heart in your chest.

Delete those new apps.

Turn off the notifications.

Step back and be present in your life.

03/01/2022

Did you know I provide DBT for adults?

I DO and I’m so stinkin’ excited! This is one of my favorite treatments to implement with some of the most rewarding outcomes for clients.

The below link has more details and feel free to contact me if you have additional questions.

DBT is a treatment that SAVES LIVES. ❤️

https://www.jvosstherapy.com/general-8

DBT is the most effective evidenced-based treatment for Borderline Personality Disorder as well as for people who struggle with emotional dysregulation, suicidal thoughts, self-harm, and treatment resistant depression.  

02/28/2022

First blog post!

About 8 years ago, when I was learning the skills and teachings of Dialectical Behavior Therapy (DBT), I came across the concept of "being" mind vs "doing" mind. Jon Kabat-Zinn, first came up with these terms and then Marsha Linehan, the creator of DBT incorporated them into her treatment of DBT and...

02/28/2022

The world has given us so many resources to improve our health, our mind, our body, our relationships AND sometimes it’s ok to stop.

Just be present in your life. Notice the little things.

Give yourself permission to just be you.

02/20/2022

Cognitive distortions are thoughts people have that often are inaccurate or unhelpful. They typically keep us stuck and unable to move forward.

We are finding that therapy is more and more acceptable, however, most still seem to wait until they are close to a "breaking point", often wanting to "keep it together" or "figure it out themselves" with medication or self-care rather than going to talk to a therapist.

While medications can absolutely assist in managing the brain chemistry that leads to depression, anxiety and even the effects of trauma, nothing can replace good, evidence-based therapy. Research shows us over and over again that the best outcomes for anxiety, depression, and/or trauma disorders come from a combination of good therapy AND medication; Not one or the other.

Therapy can help establish new patterns that lead to actual changes actual brain chemistry, similar to medications. Mindfulness practices, managing emotions, and learning new interpersonal skills can all be parts of good therapy.

Challenging the distortions:

"Things aren't THAT bad. I'll be fine."- If you have any inkling that you may need additional support, the best thing to do is seek it out right away. We know that preventing or treating things early is going to have quicker and possibly more positive outcomes. Aren't you worth it?

"There are other people who need it more."- There will always be someone who has more significant symptoms than you, however, by not seeking out a therapist, you are not leaving an opening for them. It doesn't really work that way.

"If I talk about my problems, it will make me anxious (or worse in some way)." - It is possible that it will increase your unwanted emotions, however, over time, those will decrease. Sometimes in order to get out of a difficult situation the answer is often thru. Therapy can definitely bring up intense emotions and there is a reason they are there. They typically need to be felt or heard in some way 😉

How many of you have had hesitations about going to therapy? Any of the above statements ring true? What other things did you tell yourself?

I am an LCSW who provides individual therapy to adults and teens.

02/20/2022

How many of you have tried meditation?

Do you notice any positive effects?

If no to the last question, this article may provide some insight.

Oftentimes we try so hard to avoid feeling intense, uncomfortable emotions that even the very tool we are trying to use, doesn’t work.

I invite you to review this article that outlines two different intentions people have when practicing mindfulness.

The bottom line: acceptance and allowing us key.

“ ‘The only way to truly access the benefits of spiritual wisdom and contemplative practice in all of its forms is to be more humble: to embrace the practices and with them the difficult experiences that may percolate up — without any hidden agenda. In my own Christian home, my mother would say, “turn it over to God, dear.” Let it be. Stay in the moment. Let go. ‘ “

Easier than it sounds, I’m sure of that.

The rise of "fast food" meditation.

02/18/2022

Hello!

I am now accepting new clients for individual therapy (in-person and virtual sessions offered).

Please go to my website for more details: www.jvosstherapy.com

**This only applies to those residing in the state of Missouri.**

02/17/2022

It’s finally here! 🎊🎉🍾❤️

J. Voss Therapy is off and running.

A gentle reminder that we can do hard things, especially when it’s something that will likely bring us more joy and less stress. 👌🏼🙋‍♀️

May all of us be pulled toward what we love.

Thank you to so many friends, family and colleagues for the support, wisdom, and guidance.