HeArt Therapy & Solutions, LLC

Private practice of art therapist, C. J. Peed, MAAT, LPCA, offering individual art therapy for children & adolescents. Support groups and workshops for adults.

Operating as usual


Yes! Save this. ๐Ÿ‘‡

For many this will explain some of the changes and things you may be experiencing. Also, for those people who have experienced trauma and have had their survival mode kick in before or from several situations are more likely to experience this stages now. Yet if this is all new to you this information is helpful.

Are you feeling wired, hyper-vigilant and awake? Panicky, fluttery in the belly, a bit shaky? Or exhausted, flat and drained?

Itโ€™s so very likely that right now many of us are in Survival Mode: our flight/fight response is ON, adrenaline is surging and we are unconsciously and consciously primed to perceive danger. This is so understandable right now. Weโ€™ve never been through this before.

Being in this state is a biological, physical and psychological response, but it takes its toll when we find we are in Survival Mode ALL THE TIME.

The Window of Tolerance is a tool designed to remind us to be aware and NOTICE when we are outside our Window of Tolerance, without judgement.

Being inside the window means we are connected to our logic brain. We can learn new information, make clear decisions, we can feel compassion for others and listen, we can think creatively and we can also care for ourselves. Itโ€™s so important to find space in our window right now for caring for ourselves. This helps us to be able to do care for others like our children, elderly, and friends and family.

Being hyper aroused can look and feel like:
Anxiety, insomnia, sense of dread and danger, hyper aware of noise, hyper vigilance, being โ€˜wiredโ€™ and a bit manic, pounding chest, twitching eyes, shaking hands, irritability, anger, not being able to stop, sit down, having too many things happening in your head at once and feeling a bit out of control.

Hypo-arousal can look and feel like:
Complete and utter exhaustion, feeling numb, flat, no motivation, immobilised, depressed, sad, unable to get out of bed.

Noticing some of these experiences is important to also help figure out what HELPS US.

In these strange, kinda scary days, we invite you to take a bit of notice: are you outside your Window of Tolerance?

Most of us will probably answer yes, for each of the past days this week at least. Try not to judge yourself. Instead, try some of these practices even just for 5 minutes, when you notice some of these experiences of hyper or hypo arousal:

๐ŸŒฟ Moving your body is one of the best ways to bring us back into our WoT. Dance in the lounge room, do star jumps, run on the spot, stretch or do some yoga, high kicks, boxing - whatever floats your boat!

๐ŸŒฟ Music can shift experiences in our body. Put on your favourite song and sing! Loudly.

๐ŸŒฟ Write whatever is in your head, for 3 pages. Could be a menu, a to do or a journal entry. A story, a poem or just a dumping of thoughts. This exercise is known as โ€œMorning Pagesโ€ from Julia Cameronโ€™s The Artists Way. Writing can be a release, and calm our busy brains.

๐ŸŒฟ Draw. Draw ANYTHING for 5 minutes. Pen to paper, it doesnโ€™t matter if itโ€™s good, if it makes sense and if youโ€™ll keep it later. Drawing has been proven to reduce stress hormones and do similar things as exercise to our brains and emotions.

๐ŸŒฟ Get some nature. The smell, sounds, perspective and full body experience of being near trees, ocean, mountains has a powerful affect on our psychological state.

๐ŸŒฟ Do a sensory, repetitive activity: knit, stitch, get some clay, some Lego! See, chop veggies, weave! All of these things are a kind of meditation that also regulate our emotional state with the sensory touch and using our hands.

๐ŸŒฟ Get into the garden. Reflecting on the cycle of growth, of tending to plants, pulling out weeds and watering interacts with our brain chemistry too. And it feels good too.

๐ŸŒฟ Headspace app has some free meditations and visualisations called โ€˜Weathering the Stormโ€

This is by no means a full list! You have to find what works for you, and it might be a whole bunch of things. Build your toolbox of strategies to bring you back into your Window of Tolerance, when you notice those experiences of distress and overwhelm.

Itโ€™s not a magic trick. Itโ€™s like noticing you are hungry, and planning what food your body needs, but also making its delicious too. Cos pleasure is part of being connected and calm too.

Take care friends.
These graphics are by Kiara Mucci and Lindsay Braman.

The Window of Tolerance is a concept developed by Dan Siegel.

If you are in a state of extreme distress or feel in urgent need of support please contact Beyond Blue on 1300 22 46 36

[03/20/20]   My ideas and to do list to stay calm and centered during this time of change and uncertainty.

โ˜บ๏ธ 1. Breathe.

๐ŸŒฑ 2. Take elderberry, fire cider and other immune boosting supplements.

๐ŸŒธ 3. Diffuse essential oils. Iโ€™m choosing ones that make me feel happy and calm. Everyone is different.

๐Ÿง˜๐Ÿปโ€โ™€๏ธ4. Pray and meditate. I believe in the power of prayer and the energy we send and also receive.

โ˜€๏ธ5. Get outside in the sun, explore nature. Use your senses to feel grounded.

๐Ÿ“ฑ6. Limit news and social media exposure. Control what you listen to, see and read.

๐Ÿ’ž7. Do what is best for you and your family while also thinking of our community as a whole.

๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘งโ€๐Ÿ‘ฆ 8. Stay connected to loved ones, set up FaceTime calls, create virtual games, check-in with each other. Love is important and releases endorphins.

๐Ÿ˜‚ 9. Laugh. Think of funny experiences and stories write about them, tell them.

โœจ 10. Remain present and be prepared without castastrophizing. Focus on positive thoughts and energy, ideas of healing, wellness, and love.

๐ŸŽจ 11. Create art. Doodle, paint, tear paper, make a collage. Do this as a family! (Videos to come for this idea)

๐Ÿ“‹ 12. Set up small daily tasks for cleaning and organizing. This gives a sense of control and accomplishment. Include the kids.

โ˜บ๏ธ 13. Relax and allow down time. Emotions are high and change requires more energy. Be graceful with yourself and allow extra time to just be.

๐ŸŽผ 14. Listen to music. Create music. This also releases endorphins and can create a sense of calm and focus the mind.

๐Ÿฝ 15. Eat a balanced diet with many fruits and veggies. Be creative with cooking.

๐Ÿ˜ด 16. Get enough sleep yet not too much.

๐Ÿ“ 17. Journal express your thoughts and feelings. Focus on concerns, experiences and what you are grateful for.

Sending much love and light. โœจ๐Ÿ’– CJ


#mondaymotivation #healing #powerwithin
We all have opportunities to learn from our experiences. Gain wisdom, not shame. We are human expected to make mistakes. Use them wisely to help yourself and sometimes others.


#Mondaymotivation. We all may need help with healing from past. We all may need reminders about worrying too much about future. If we stay mindfully in the present we can get the most out of NOW.


Itโ€™s been awhile! Happy New Year. Itโ€™s thankful Thursday comment below ๐Ÿ‘‡ what you are thankful for today! #thankfulthursday #gratitude #gratitudejournal #hts #cjpeed #arttherapy #therapy #support #newyear #2020 #newyear2020 #resolutions #intentions


The Art Therapy Project

"Because of the current mental health crisis, there is a high need for Art Therapists everywhere. Art Therapy can reach a multitude of people from a variety of demographics."

#createchange #artheals #arttherapistinterview #arttherapy #mentalhealth



The Art Therapy Project


"Imagine you have heart disease and you don't see a doctor... for four years, can you handle it? And yet, people with mental illness do that, because people don't understand the illness, and they're afraid of being stigmatised."




Parents put so much pressure on themselves and our children certainly have more pressure these days as well. What most important.... modeling balance, self-care, having a job that brings you happiness and living a life full of joy. โœจ๐Ÿ’–


The Art Therapy Project

Yes. We perceive similar situations differently. We all have different strengths and weaknesses. Of course we may handle trauma, grief and PTSD differently as well! #seekhelp #therapyisgood #arthelps #arttherapy

#Awareness of #Trauma and #PostTraumaticGrowth

#StopTheStigma #MentalHealthMatters #CreateChange



The Art Therapy Project

Doctors now #SocialPrescribing trips to #Museums to promote #Wellness #Health and #MentalHealth

#ArtHeals #CreateChange #HealingThroughArt #StopTheStigma #MentalHealthMatters



Focus, control & anxiety technique. Sharpie on wood. #arttherapy #artheals #arthelps #antianxiety #grounded #wood #sharpie #waves #grief #stagesofgrief #heart_therapy_solutions #cjpeed

helpguide.org 05/29/2019

Coping with Depression

This is a great article and resource. Anxiety and depression can be debilitating. However, focus needs to be in small steps.

helpguide.org Coping with Depression Tips for Overcoming Depression One Step at a Time Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. But while overcoming depression isn't quick or easy, it's far from

smithsonianmag.com 04/27/2019

British Doctors May Soon Prescribe Art, Music, Dance, Singing Lessons

Yes!!! The expressive arts can help and encourage healing, less anxiety and a focused structure in mental health!!!

smithsonianmag.com Campaign is expected to launch across the entire U.K. by 2023


So very true perspective!


โœจ๐Ÿ’™. It is your choice. Need help? Learn new tools. Reach out. Ask for help. Try art therapy. #arthelps #artheals #heart_therapy_solutions #support #therapy #counseling #setgoals #positivity


Let art help heal. Art making materials and process allow for a different type of expression. Contact me for more information or to make an initial consultation. #heart_therapy_solutions #arthelps #artheals #expression #arttherapy #seeksupport #anxiety #therapyforchildren #grief&loss #cjpeed #arttherapist #selfcare #summercamps #wilmingtonnc #northcarolina

educateempowerkids.org 03/01/2019

Sick Momo Challenge: What Parents Need to Know - Educate Empower Kids

Hereโ€™s a great resource for parents if you are concerned or need some guidelines regarding the Momo Challenge and social media concerns. My research indicates itโ€™s more of a hoax however, communication is ALWAYS best. Message me if you would like a summary list. ๐Ÿ’™


educateempowerkids.org Momo starts with simple challenges like waking up at odd hours of the night or overcoming a fear; then the challenges take on a very sinister turn


What is art therapy? Iโ€™ll explain. Video coming soon. Check out HeArT Therapy Solutions on FB for info. #arttherapy #art #arthelps #artheals #donotstayinthelines #therapy #heart_therapy_solutions #cjpeed #mentalillness #icanhelp #seeksupport #healingarts #paint #expressyourself


I love this positive possibilities this quote by @jcolinpetersen represents. This is true for any art materials in art therapy the vast use of expression, imagination, and process of creating endless. Message me or email
for more information. Thank you @jcolinpetersen for this wonderful quote, please check him out. โœจ๐Ÿ’™ ๐ŸŽจ โœ๏ธ



What do you see?

Art therapy offers another mode for expression. #artheals #seeksupport #expression #heal #art #therapy #pastels #contrast #angels #strength #courage #journey #path #arthelps #cjpeed #arttherapy #griefandloss #heart_therapy_solutions


BBC London

One of the many ways art therapy can be utilized. ๐Ÿ’™


The doctors using art therapy as a way of coping.

psychologytoday.com 02/14/2019

Your Mental Health Is Everything

This article offers great reminders of ways to have fabulous mental health. At number one, find a therapist. ๐Ÿ’™


psychologytoday.com Here are 9 ways to protect it this year.

psychologytoday.com 02/13/2019

Your Mental Health Is Everything

Number 1 find a therapist! ๐Ÿ’™


psychologytoday.com Here are 9 ways to protect it this year.


What kind of love do you need? Join me for a special intentional workshop for love creating an Intention piece specifically for love. Do you need self-love, acceptance, motivation, courage, discovering love... What kind if love do you need? Limited to 4 people each session. Call to register 910-233-6708 or 310-210-7333 $25/person must pay in advance. Wednesday 2/13 , 10:00- 11:30, 12:00-1:30, and 5:30-7:00. Sweet treats & coffee provided as well as art materials. #arttherapy #intentions #love #selfcare #smallgroup #artishealing #arthelps #create #manifest #heart_therapy_solutions #cjpeed #nc #wilmingtonnc


Bring awareness share your story below. Help a friend, help yourself. Reach out to others. #seeksupport #anxiety #depression #arttherapy #therapy #supportgroups #shareyourstory #love #now #mindfulness #live #heart #cjpeed #heart_therapy_solutions #notalone #


Comment on your favorite LOVE Intention card! All one of a kind watercolor tiny paintings.


I want to help and offer what you need. Please comment. #arttherapy #supportgroup #healing #intentions #communityservice #anxiety #depression #divorce #griefsupport #love #art #fear #growth #needs #therapy #grouptherapy #counseling #goals #heart_therapy_solutions


โœจ๐Ÿ’–๐Ÿ•ฏLove Intention candles made with love for love. What are your intentions for love? Self-love? Find love? Appreciate love? Remember a love? Forget a love?Need love? Discover love? Private message me know if youโ€™d like one. $10 Soy-based with a subtle essential blend scent. Color varies from white to pale pink to warm pink. Limited supply. โค๏ธ๐Ÿ’•๐Ÿ’—๐Ÿ’œ๐Ÿ’›๐Ÿ’š๐Ÿ’™


Make a change. Try something new. Learn how art therapy can help. #seeksupport #artheals #arttherapy #art #counseling #nontraditional #notacouch #expression #psychotherapy#heart_therapy_solutions #livelife #newskills #collaboration #anxiety #goals #intentions #griefsupport #griefandloss #2019 #lightupyourworld


Curious what art therapy is? Contact info on our page. [email protected]


Discover how this art process can decrease anxiety. Join us for a small support group to feel connected, learn, listen and share if you feel like it. Contact info on HeArt Therapy Solutions FB Page.


What inspires you? #nature #photography #outside #moon #art #arttherapy #therapy #selfcare #heart_therapy_solutions #intentions #2019 #sunsets #arthelps #artheals #seeksupport #wilmingtonnc


Are you a government employee? Please visit profile and page for contact information. Limited times. This coming week 1/21/19 and until the government re-opens. Please pass along to local friends and families who may need it. More events like this to come. #therapy #giveback #arthelps #artheals #2019 #healing #expression #selfcare #community #wilmingtonnc #heart_therapy_solutions #support


What are your 2019 Intentions, what are your life goals, what are your weekly accomplishments, what is your daily to do list. What is your now???




Wilmington, NC
Other Counseling & Mental Health in Wilmington (show all)
Salt and Cypress Counseling PLLC Salt and Cypress Counseling PLLC
313 Walnut St Suite 101
Wilmington, 28401

Psychotherapy services with a focus on Maternal Mental Health Michelle Walker, MSW LCSWA

Christopher M. McGinn, MA, LCMHC Christopher M. McGinn, MA, LCMHC
1133 Military Cutoff Rd.
Wilmington, 28405

I am a Licensed Clinical Mental Health Counselor Counselor who works with children, adults, families, and couples.

Stepping Stone Manor Stepping Stone Manor
416 Walnut St
Wilmington, 28401

At PORT, we hold strong to the belief that mental illness and substance dependence are treatable and that each individual in our care is capable of achieving the outcomes they desire in all areas of life.

Atlantic Counseling Center- David Mabry, LPCS Atlantic Counseling Center- David Mabry, LPCS
201 N Front St., Suite 808
Wilmington, 28401

Lauren Hill, MS, LPCA, LCASA Lauren Hill, MS, LPCA, LCASA
3806 Peachtree Avenue, Suite 210
Wilmington, 28403

Lauren Hill is a counselor in Wilmington, NC whose focus is on helping clients find help, hope, and healing in the midst of life's challenges.

Self Care Therapy For Chronic Conditions Self Care Therapy For Chronic Conditions
6626 Gordon Rd, Ste H
Wilmington, 28411

Lymphedema Management Center in Wilmington NC, providing Occupational Therapy and Lymphedema treatment and care.

Dr. Christopher Hall, PhD, LCSW Dr. Christopher Hall, PhD, LCSW
5006 Randall Pkwy
Wilmington, 28403

Counseling services in Wilmington, NC. Visit me at www.DrChristopherHall.com or call me at (910) 795-6677

Jason Johnstone, Clinical Psychologist Jason Johnstone, Clinical Psychologist
313 Walnut Street Suite 111
Wilmington, 28401

Psychological Assessment and Therapeutic Services Evaluations for Ages 6 and Up We are currently accepting Medicaid, Medicaid Healthchoice, and Blue Cross Blue Shield For appointments or general questions, please call (910) 800-0456

Launch Pad Wellness Launch Pad Wellness
3121 Wrightsville Avenue
Wilmington, 28403

We offer outpatient addiction treatment services.

NAMI on Campus at CFCC NAMI on Campus at CFCC
411 N Front St
Wilmington, 28401

NAMI on Campus at CFCC is a student led club that is dedicated to promoting mental health awareness.

Made Well Center for Wholeness Made Well Center for Wholeness
3806 Park Ave #D
Wilmington, 28403

We are a holistic wellness center offering mental health counseling, group/private fitness resources, and wellness workshops & retreats to help you live well and feel whole.

Insightful Minds Insightful Minds
1017 Ashes Drive Suite 104
Wilmington, 28405

Providing individual, couples and family counseling.