Amy Kersten, LCSW

05/21/2026

https://www.facebook.com/share/1Ri8YS5N1X/

04/21/2026

It’s often easier to believe the critical or worst-case scenario thoughts. Positive or hopeful possibilities can feel harder to trust, so we push them away or dismiss them. With trauma, the mind learns to anticipate what could go wrong, making it difficult to believe that something good could happen.

04/14/2026

When you’ve been putting in the work, there comes a moment where you start to notice a shift—maybe in how you think about things, how you respond, or the choices you’re making. You pause instead of react. You speak up where you once stayed quiet. You begin choosing what aligns with the life you actually want, not just what feels familiar or expected.

It can feel subtle at first, easy to overlook or even question. But these shifts matter. They’re a reflection of growth, of showing up for yourself in new ways. Change doesn’t always arrive in big, obvious moments—often, it’s found in these quieter decisions that, over time, reshape how you move through the world.

This is what the work looks like.

04/02/2026

You’re not broken, and you don’t need to be fixed. You are enough, exactly as you are. Even in the moments when you doubt yourself, when things feel messy or heavy or unclear—your worth has not changed.

You’ve been through a lot. Some of it may be hard to put into words, and some of it may still live in your body in ways you’re just beginning to understand. The ways you’ve coped, adapted, or protected yourself make sense in the context of what you’ve experienced. Nothing about that makes you flawed—it makes you human.

You deserve a space where you don’t have to explain everything perfectly or hold it all together. A space where you can show up as you are, where your story is met with care, curiosity, and respect. A space where healing isn’t rushed or forced, but unfolds at a pace that feels safe and right for you.

This isn’t about fixing you. It’s about supporting you as you reconnect with yourself, gently make sense of what you’ve been through, and begin to create a life that feels more grounded, more spacious, and more aligned with who you are.

03/30/2026

Our best isn’t the same every day. It shifts with how we’re feeling—physically and emotionally. The version of your best today may look different tomorrow, and that’s okay. When we expect it to stay the same, it often leads to frustration and self-criticism.

Having flexibility allows us to meet ourselves where we are, with more understanding and less judgment. Instead of pushing against our limits or criticizing ourselves for not doing “enough,” we can adjust our expectations and respond to what we actually need in that moment.

When we do this, it naturally decreases stress and frustration. We’re no longer fighting reality or holding ourselves to an unrealistic standard. Instead, we create space for self-compassion, which can help regulate our emotions, reduce overwhelm, and make it easier to move forward in a way that feels more sustainable and supportive.

03/26/2026

When we’re going through a hard time, it’s common to be hard on ourselves for feeling the way we do, rather than offering ourselves the care and compassion we need. That self-criticism can intensify feelings of anxiety, frustration, guilt, and shame.

Learning to meet ourselves where we are—with openness, curiosity, and less judgment—can help us move through difficult moments with more ease. This podcast explores simple, meaningful ways to practice self-kindness when you’re struggling. https://open.spotify.com/episode/7HTI3m42Q8Jj3hcGExs79y?si=c6WPQaeDRJukgxi_4nei3g

Let's Talk About Mental Health · Episode

03/17/2026

Anxiety often tells you that setting a boundary will lead to conflict, rejection, or disappointing someone. People-pleasing adds another layer, pushing you to keep the peace, avoid discomfort, and make sure everyone else is okay—even at your own expense. So you might say yes when you mean no, overextend yourself, or replay interactions afterward wondering if you upset someone.

Boundaries interrupt that cycle.

They help you pause and ask, “What do I actually need here?” instead of automatically prioritizing someone else. Even small boundaries—like taking time before responding, or saying “I can’t commit to that right now”—can reduce the pressure to immediately please and perform.

Over time, boundaries can quiet some of that anxiety. Not because the fear disappears overnight, but because you start to see that discomfort doesn’t equal danger. Someone might feel disappointed, and you can still be okay. You can care about others without abandoning yourself.

For people-pleasing, boundaries are how you begin to reconnect with your own preferences, limits, and voice. They create space for you to show up more honestly, instead of constantly shaping yourself around what you think others need.

It can feel uncomfortable at first—that’s part of the process. But with practice, boundaries become less about fear and more about self-respect and balance.

03/12/2026

Progress in healing is rarely linear. It can feel messy and slower than we hoped, and it doesn’t always look the way we imagined. But a difficult day or a setback doesn’t mean you’re back at square one. Your nervous system is learning, adjusting, and practicing something new. We can offer ourselves grace, acknowledge what we’re feeling, and keep moving forward.

02/24/2026

Love and care looks like…

• Listening without trying to fix
• Respecting boundaries — even when you don’t fully understand them
• Checking in just because
• Speaking gently, especially during conflict
• Taking responsibility when you’ve hurt someone
• Making space for someone’s feelings without minimizing them
• Consistency — not just intensity
• Feeling safe to be honest
• Being able to say “no” without fear
• Staying curious about each other

Love and care isn’t grand gestures all the time.
It’s presence.
It’s steadiness.
It’s choosing each other in the small, everyday moments.

02/20/2026

Happy Friday 💕

02/19/2026

Trauma, especially when it happens repeatedly or over a long period of time, can change the way your brain functions.

When you’re exposed to ongoing stress or threat, your brain adapts to survive. The areas responsible for detecting danger can become more sensitive, staying on high alert even when you’re safe. At the same time, parts of the brain that help with reasoning, memory, and emotional regulation may have a harder time doing their job.

This isn’t a flaw or weakness. It’s your nervous system doing exactly what it was designed to do — protect you.

One of the benefits of Cognitive Processing Therapy (CPT) is that it intentionally engages your prefrontal cortex — the part of your brain responsible for reasoning, perspective-taking, and decision-making. As this part of the brain becomes more active, it helps calm and regulate the amygdala, which drives the fight-or-flight response. In other words, you’re strengthening the part of your brain that says, “I’m safe now,” so your body doesn’t have to stay stuck in survival mode.

The hopeful part? The brain is capable of change. With safety, support, and trauma-informed therapy, your nervous system can learn that it doesn’t have to stay on high alert. Healing is possible, and your brain can begin to feel safe again.