Upward Spiral Wellness

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Upward Spiral Wellness Holistic Psychotherapist & Coach supporting THERAPISTS, CREATIVE LEADERS & STEP-MOMS. NATURE GROUPS

Now offering Holistic Psychotherapy specializing in supporting people to be empowered in their relationshinships with themselves, others, and thr hot button items in their lives like food, sex, money and business. Please check out my website for more info or schedule a consultation!

🌿 Why Community in Nature Feels DifferentSomething shifts when we step outside together.The usual masks we wear — small ...
20/08/2025

🌿 Why Community in Nature Feels Different

Something shifts when we step outside together.
The usual masks we wear — small talk, busy schedules, surface-level check-ins — seem to fall away. Nature invites authenticity. It makes room for real conversations, shared silence, and connection that feels nourishing instead of draining.

At a recent hike, one woman shared about her divorce. She had been feeling isolated, working hard on herself, but craving a place to truly be heard. As she opened up, the group of heart-minded women simply listened. They held space. They offered support.

She later said it was profoundly healing — not just to speak her truth out loud, but to feel safe, accepted, and uplifted by a circle of women who understood.

This is why I lead these groups. Because we don’t get enough of that kind of community in our everyday lives. And yet, when we do, it changes everything.

If you’ve been craving connection beyond the surface — a place to be both held and inspired — I invite you to join us for the fall Women’s Hike Series.

✨ Pm me to register!

When was the last time you sat in silence with nothing to do?People often tell me, “I can’t meditate — my mind is too bu...
19/08/2025

When was the last time you sat in silence with nothing to do?

People often tell me, “I can’t meditate — my mind is too busy.”
But mindfulness isn’t about emptying your mind. It’s about learning to notice your thoughts, no matter how busy they are, and gently bringing yourself back to the present.

Your senses — and your breath — are natural anchors into the here and now. The beauty of practicing mindfulness outdoors is that nature offers just enough gentle stimulation to make it easier to observe your thoughts and practice choosing where to place your attention.

In the nature therapy groups I lead, we spend 10 minutes in silence each session. No phones. No talking. Sometimes we add a guided activity, and sometimes we simply practice being present. Over and over, participants describe how those 10 minutes feel profound — a chance to reconnect with themselves in a way they didn’t realize they were missing.

Are you craving a pause from the constant noise, stimulation, and busy-ness of everyday life?

If so, I invite you to join me for a weekly space where you can slow down, connect with yourself, and learn simple tools to bring more presence and ease into your daily life.

PM me for more details and how to register!

🍂 Fall Women’s Hike Series — New Format!I’m excited to share a few updates for this upcoming series:* Fridays, not Satur...
18/08/2025

🍂 Fall Women’s Hike Series — New Format!

I’m excited to share a few updates for this upcoming series:

* Fridays, not Saturdays → So these hikes can become part of your weekly rhythm, while leaving Saturdays open (for me too now that my kids are in school!).

* Weekly, not biweekly → Because consistency builds trust, depth, and stronger community.

* Longer sessions (2 hours) → We’ve noticed that we often run over — and I’ve come to really value the extra time for sitting together, sharing, and offering support.

* Monthly Saturday drop-ins → For those who can’t make Fridays, I’ll also be offering a once-a-month Saturday option.

Each week will have a focus — grounding, self-compassion, boundaries, growth, connection — woven into mindfulness practices, group conversation, and gentle hikes.

This series is more than just a walk in the woods. It’s a chance to step away from the noise, find grounding, and connect deeply with other women who are doing the work of showing up for themselves and each other.

✨ DM me or check the link for details + registration. Spots are limited so we can keep the circle intimate.

✨ You don’t need to “figure it out” alone. ✨If your mind is racing, your fuse is short, and the people around you think ...
18/07/2025

✨ You don’t need to “figure it out” alone. ✨

If your mind is racing, your fuse is short, and the people around you think you “have it all together” — but you’re secretly hanging on by a thread…

📦 The Stepmom Reset Kit was made for this version of you:
• The one who’s over-functioning
• The one who’s constantly walking on eggshells
• The one who’s tired of Googling “how to set boundaries without sounding like a b*tch”

Inside the Reset Kit, you’ll get:
âś… A burnout quiz to help you name your stress patterns
âś… Targeted tips for how to respond (without over-explaining)
✅ Scripts, mantras & grounding tools you can actually use when you’re overwhelmed

🧠 It’s therapist-designed, stepmom-tested.

👉 DM me “RESET” and I’ll send you the link
or
📎 Grab it now — link in bio.

✨ This is for the Stepmom who’s done being the emotional shock absorber! So often I see Stepmoms take on what’s not thei...
17/07/2025

✨ This is for the Stepmom who’s done being the emotional shock absorber! So often I see Stepmoms take on what’s not theirs and struggle to set boundaries.

You’ve accommodated, paused, swallowed, or smoothed over so many moments just to keep the peace.

And here’s the thing- EVERYONE’S needs matter and that includes yours. You can’t control a lot about your situation. But your nervous system and well-being matter.

🛑 It is not your job to protect everyone from discomfort.

💬 Try this script next time you feel the pressure to “just let it go”:

“I know this situation is messy, and I want things to stay calm. But I’m not okay with being spoken to like that. I’ll come back when we’re ready to try again respectfully.”

Boundaries aren’t walls — they’re handrails.
You’re allowed to need them.

➡️ DM me “RESET” if you’re ready to stop walking on eggshells and start standing your ground — I’ll send you the Stepmom Reset Kit.

Now accepting new clients! Outside for walk and talk Tuesdays or virtual. Who I Work Best With:✨ People in leadership ro...
10/06/2025

Now accepting new clients! Outside for walk and talk Tuesdays or virtual.
Who I Work Best With:

✨ People in leadership roles—professionally or personally—wanting to deepen their emotional & relational intelligence
✨ Those ready for insight and a macro perspective on their challenges
✨ Growth-minded humans open to feedback and transformation
✨ Not just here to vent—here to shift
✨ Leaders of all kinds: parents, therapists, changemakers

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