Wellness Counseling and Evaluation

Wellness Counseling and Evaluation We provide individual therapy and coaching—both in-office in Yakima, Washington, and virtually across the state.

Whether you're navigating stress, anxiety, or life's challenges, we're here to support your journey to balance and resilience.

06/10/2026

If you think that someday you will be completely over your trauma and never triggered again...

That is not quite how it works.

Doing the work heals you. That is real. But healing does not mean you will never get triggered again. It means that when you do, you slow down. You respond instead of react. You stop asking “what is wrong with me” and start offering yourself a little more grace instead.

That is what progress actually looks like.

Not perfect. Just more steady.

And that is worth every bit of the work it takes to get there.

06/08/2026

You check on everyone else. Now it’s your turn!

💛Send this to someone you care about who deserves time and attention too!

06/04/2026

You know what anxiety feels like in your body.

The tight chest. The racing thoughts. The sense that something is wrong even when you cannot name it.

But do you know what safety feels like?

Most of us do not. And that is not a personal failing. It is just where our attention has been trained to go.

We have spent so much energy trying to get rid of anxiety that we never learned to recognize the moments when our nervous system actually settled. When our shoulders dropped. When our breathing slowed without us trying.

Those moments exist. You have had them.

The problem is we do not notice them. We do not name them. We do not build toward them.

Here is what actually works: start paying attention to what makes you feel safe. Not what reduces anxiety. What creates calm. There is a difference.

It might be a person. A place. A time of day. A temperature. A sound. You probably already know some of them. You just have not been treating them like data.

When you slowly, intentionally add more of those things into your life, your nervous system starts to learn that safety is available.

Anxiety does not get forced out. It just has less and less reason to stay.

What are three things that make you feel safe? Read what makes our team feel safe in the comments below.👇🏻

06/02/2026

What if everything you know about anger is wrong?

Anger does not show up to ruin your life.

It shows up because something is hurting you. And some part of you knows it needs attention.

Think of it like a smoke detector. It is not the problem. It is the signal.

When you listen early, when you address the thing that is actually wrong, anger does its job and quietly steps back. It does not need to escalate. It does not need to take over.

It only grows when it is ignored.

So if your anger keeps showing up, louder each time, it is not because something is broken in you. It is because something has not been addressed yet.

Your anger is not trying to make your life harder.

It is trying to protect you.

We have all been here.And one “never mind” is fine. But a hundred of them? That’s a pattern. That’s you learning, over a...
05/21/2026

We have all been here.

And one “never mind” is fine. But a hundred of them? That’s a pattern. That’s you learning, over and over, that your needs don’t belong in the room.

Eventually you stop bringing them at all.

The cost of that silence is high. It shows up as resentment. Distance. A relationship that looks okay from the outside but feels lonely from the inside.

Before you say it again, stop. What do you actually need right now? Start there.

Thank you, Dr. Sara Kuburic, for reminding us to speak our truth. 💛

05/18/2026

Your brain is an efficiency machine. It runs what it knows. And for most of us, what it knows was learned in childhood. The way you learned to handle stress at eight years old, whether that was exploding emotionally, going quiet, people pleasing, or shutting down, got filed away as the default. And nobody ever told you to question it.

So you never did.

Which means a lot of us are walking around responding to stress like we are still that kid. Same reaction. Same pattern. Just an adult body running a childhood program.

But it is not the only option.

A two second pause changes everything.

Unclenching your jaw. Softening your belly. One slow inhale. Simply noticing that you are activated right now.

That tiny interruption is where real change begins.

Now comes the next part. Responding differently.

That might look like pausing before you explode to figure out what you actually need to say. Asking for five minutes instead of shutting down. Texting a friend instead of going straight to the thing that numbs you. Taking a walk before you send the reply you will regret. Choosing one small action that your old pattern never would have allowed.

You do not have to do it perfectly. You just have to do it differently.

Every single time you do, your brain updates. A new path forms. The old one gets quieter.

You are not stuck. You are running a pattern. And patterns can be unlearned.

Save this as a reminder that change doesn’t have to be dramatic. It just has to start.

💛 If this is the kind of content that makes you think differently about your brain, follow along. There is more coming.

05/14/2026

Nobody taught you how to handle stress.

Think about that for a second.

You learned math. You learned to drive. Someone sat down and walked you through how to do your taxes, eventually.

But stress? You were just supposed to figure that out. And so you watched the adults around you. You copied what they did. You survived however you could.

And that became your template.

If the adults in your world went silent when things got hard, you learned that silence was safe. If they exploded, you learned that emotions come out like that or not at all. If they smiled through everything and never let anyone see them struggle, you learned to perform okay even when you were not.

You did not choose your stress response. You inherited it.

And then you grew up and kept running it. At work. In your relationships. In your own head at two in the morning.

Not because something is wrong with you. Because nobody ever handed you anything different.

That is what I want to give you.

Not a better coping mechanism to white knuckle your way through. An actual understanding of what is happening in your body when stress hits, and a real way to respond that you chose. On purpose. As an adult.

You get to update the template.

It is not too late. It was never too late.

💛 Follow along and we will teach you how.

05/12/2026

Therapy will not work if you don’t.

I say that because I want so much for you. Not just relief. Not just coping. I want you to actually thrive. And that requires honesty between us.

In my office I teach the 30/70 rule.

I bring 30 percent. The pattern-noticing, the right questions, the tools, the space to finally say what’s been sitting heavy. I show up fully for that part every single time.

But 70 percent is yours.

Using what you learn between sessions. Having the hard conversations. Sitting with discomfort instead of running from it. Choosing differently when the old way feels so much easier.

Nobody can do that part for you. Not even me.

And here is what I need you to hear.

This is not meant to discourage you. This is meant to empower you. You are not broken. You are not beyond help. You are the single most important ingredient in your own healing.

I have watched people walk into my office barely surviving. Exhausted, stuck, running on empty. And I have watched those same people, through their own courage and effort, build lives that feel like theirs again.

That is what I want for you. Not just to feel a little better. To actually change. To move from surviving your life to truly living it.

Therapy is the map. You are the one who walks the road.
And I will be right there, cheering you on every step
of the way.

💛 Save this if it landed. Share it with someone who needs to hear that real change is possible and that it starts with them.

05/11/2026

Anger is not the problem. Keeping it stuck in your body is.

Here are 4 therapist-approved ways to actually release it. From our team to you!

Scream into a pillow. Let that anger out! Your body was designed to vocalize distress. We just forgot it was allowed.

Sing at the top of your lungs. This one is our personal favorite. We may or may not have a team playlist for this. 😉 There is a reason music moves us. It regulates the nervous system while giving the emotion somewhere to go. Pick your song. Turn it up. Sing like nobody’s watching.

Write it all out. Give yourself full permission to say exactly what you feel on paper. No filter. No editing. Every 🤬 and 😤 is allowed. Get it ALL out. Then? Rip it up. Shred it. Watch it become confetti. There is something deeply satisfying about destroying the thing that was destroying you.

Go on a run or a hard workout. The physical act of moving your body tells your nervous system it is okay to discharge the energy that anger creates. Run it out. Lift it out. Sweat it out. Your body knows what to do.
Anger isn’t something to be ashamed of or feel guilty about. It’s information. It’s energy. And it needs somewhere to go.

We see you. We get it. And we give you full permission to let it out!

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Yakima, WA
98942

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Sunday 9am - 5pm

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