Welcome to therapy with Kay at CenterPoint Counseling Center!

It is very possible that you have never been to a therapy appointment before. Perhaps you might be someone who has been to therapy for sessions in the past but want a therapist now. It is a difficult thing to choose whether to come to a therapist at all or to come to a “new to you” therapist. I want to acknowledge the feelings you may have in coming here, and it may be a mixed bag of anxiety, trepidation, excitement, curiosity or hope. Whatever you are feeling, it is welcome here. 

For my clients, in the first few sessions, I am trying to build a relationship with you as well as you with me. I hope you feel the office comfortable and relaxed. I know I am going to write down information about you I do not want to forget. I want to capture your words if I can because they are meaningful. If you wish to know what I am writing, please ask. Perhaps I will be capturing your facial and body expressions, your reactions to things, and the insights you have. It is all part of you. I want to be aware of shifts and changes, growth patterns, times of resilience as each person speaks a different emotional or thought centered language to me. I want to become aware of your whole self in a mindful way.

I am aware that trust does not come quickly for people, and I do not expect that. I just want to establish a warm and kind rapport in these first number of sessions (and beyond). Trust will come as it will. We cannot control it. Especially if we have experienced trauma and have deep wounds. I believe trust will come when it is meant to be. And it is usually an Ah-ha experience on the part of the client, not me. You will recognize it for yourself.

If a client has a little anxiety during the first few sessions, it is normal. So do not be surprised by it. Other people might come in relaxed and leave anxious. Each person is unique, and I acknowledge that. Believe me when I say that clinicians always ask themselves if there is something we could have done to make a session better for the client. We do! If a client comes in and their need is beyond the scope of my practice or if I feel we are not a good fit, I refer to another staff member (or an outside therapist) who can help in a unique way with gifts I do not possess. I am happy to refer to someone else if they can be of better help. The whole point is that you get the care you need from the right person! That matters more to me than anything else!

Finally, the reason I know what it is like to have a first session is not just because I am a therapist or because of my training. It is because before I even applied to graduate school to get my MSW degree, I was a client myself. I went to my own therapist to work on my own issues. I did like many of you: worked on my complicated grief and traumatic loss, specific traumas, spiritual upheaval, loss of trust and finding a new way of spiritual growth, family of origin issues and the like. These were the things I worked on and many other issues that my own clients work on today. What is especially noticeable is that these are the things that many of us deal with regularly in life. 

During my later years working in Hospice, I had the opportunity to train in multiple modalities: EMDR, Spiritual Direction, and Imago Relationship Therapy for Couples. And these are only three of the things I bring to my clients in practice now. I have trained in several modalities since that time to stay updated and deepen my practice. I offer all of this to you.

Even as a therapist, I go back as needed to do my own work. It is especially important to do our own work as we encourage our clients to do. I go for a “tune up” as needed. I share this because I am not afraid of bringing therapy out of hiding. It is a good place to sort out our journey, check in and make sure we are on the path we feel directed to take. 

I am just a person who sought healing. I found what I needed and now try to bring healing and hope to others to become more whole, hopeful, and find a sense of relaxed joyfulness in their lives. 

Perhaps I could help you through your First Session and beyond. Once you get started, it’s easier to come back. And again, I will do what I can to help you become comfortable. Just start by taking a deep breath and all will fall into place as you call to make your first appointment.

Peace and good to you all!

Kay

During holiday times, I thought it might be important to have some basic reminders about grief because this time of year can be difficult for folks.  This is the basic information about grief and loss that can be useful, especially for those who have not read about grief or talked to a therapist about what grief is. I hope this is helpful for this part of your journey.

What is Grief

Grief is the natural response we feel when we lose something or someone important to us. While most people associate grief with the death of a loved one, it can also arise from other kinds of loss — the end of a relationship, changes in health, or even shifts in identity and life roles. Grief touches every part of us: our emotions, our thoughts, our bodies, and our spirit.

How Grief Shows Up

There is no “right” way to grieve. Some people feel waves of sadness, others experience anger, confusion, or even numbness. You may notice changes in sleep, appetite, or concentration. These reactions are all valid. Another person might even laugh at a silly thing they recall their loved one doing and it brings a spark of joy. Grief is deeply personal, and it unfolds differently for everyone.

Why Talking About Grief Matters

Too often, people feel pressure to “move on” too quickly or to hide their pain. But grief is not something to fix — it is something to carry and gradually integrate into our lives. Talking about grief helps reduce stigma, and reminds us we are not alone, and opens the door to healing. Some of our loved ones and friends may not grasp that and it’s ok. Just know you don’t have to fix yourself, and you can set a boundary around your grief.

 Practical Tips for Coping with Grief

• Give yourself permission to feel. Allow emotions to come without judgment — whether sadness, anger, or even moments of relief.
• Write it out. Journaling can help organize thoughts, release emotions, and track your healing journey.
• Lean on support. Share your experience with trusted friends, family, or a support group. Connection reduces isolation. (Believe it or not, family might not be the best support because they are grieving too and their grief is so much different than yours.)
• Care for your body. Gentle movement, nourishing meals, and rest can help ease the physical toll of grief. Walking might be the easiest exercise for some.
• Create rituals. Light a candle, visit a meaningful place, or keep a memory box to honor your loss.
• Limit overwhelm. Break tasks into small steps and give yourself grace if energy feels low. Grief can knock the wind out of your sails. One thing at a time!
• Seek professional support. Therapy provides a safe, compassionate space to explore grief and learn coping strategies. Grief therapists especially want to hear your experiences of loss. They expect you to tell the story time after time because we know it is part of the healing process.

Finding Support

While grief is universal, you don’t have to go through it alone. Counseling can provide a safe space to explore your feelings, learn coping strategies, and find meaning in the midst of loss. Therapy is not about rushing the process; it’s about walking alongside you with compassion and care.

A Closing Thought

If you are grieving, know that your experience matters. Reaching out for support is a sign of strength, not weakness. Our counseling center is here to listen, to guide, and to help you find hope as you navigate this journey. There are specifically trained grief therapists here who can assist you during your grief journey. We have not only walked the walk, but we have the heart to hold your heart until it begins to heal.

Much peace at this time of year. No matter what holidays you celebrate, and there are so many, we hold you in our collective hearts so you have a measure of gentleness and compassion.

1. Introduction

Mindful journaling during grief offers a gentle way to process emotions, honor memories, and find moments of peace. This 7-day ritual blends breathwork, writing, and reflection to create a safe, compassionate space for healing. Each day invites you to slow down, notice what arises, and meet your grief with presence and kindness.

2. Daily Ritual Structure

Each day follows a simple three-step rhythm:

· • Step 1: Breathing (2–3 minutes)   - Sit comfortably.   - Inhale slowly for a count of 4, hold for 2, exhale for 6.   - Repeat for 5 cycles.   - As you breathe, silently say: *“I allow myself to feel.”*

· • Step 2: Journaling (10–15 minutes)   - Use the day’s prompt.   - Write freely, without editing or judgment.   - If emotions feel overwhelming, pause and return later.

· • Step 3: Closing Reflection (2–3 minutes)   - Read back a line or phrase that feels most true.   - Place your hand on your heart and say: *“I honor my grief and my healing.”*   - End with one grounding observation (something you see, hear, or feel in the room).

3. 7-Day Guide

Day 1: Naming the Present

Prompt: “Right now, my grief feels like…”

Breathing mantra: “I am safe to notice.”

Closing reflection: Notice one physical sensation.

Day 2: Honoring Memories

Prompt: “One memory I want to hold onto today is…”

Breathing mantra: “I welcome what arises.”

Closing reflection: Whisper the memory aloud.

Day 3: Allowing Contradictions

Prompt: “Today, I notice I feel both ___ and ___.”

Breathing mantra: “I accept all parts of me.”

Closing reflection: Write one sentence of permission.

Day 4: Giving Grief a Voice

Prompt: “If my grief could speak, it would say…”

Breathing mantra: “I listen with compassion.”

Closing reflection: Thank grief for sharing.

Day 5: Finding Anchors

Prompt: “One small thing that brings me comfort right now is…”

Breathing mantra: “I notice the gentle supports.”

Closing reflection: Hold or touch the anchor.

Day 6: Practicing Compassion

Prompt: “If I were speaking to myself as a dear friend, I would say…”

Breathing mantra: “I offer myself kindness.”

Closing reflection: Read your words aloud softly.

Day 7: Opening to Light

Prompt: “A moment of peace I experienced this week was…”

Breathing mantra: “I welcome peace when it comes.”

Closing reflection: Sit quietly for one minute.

4. Tips for Practice

• Be gentle with yourself—there is no right or wrong way to grieve. • Use grounding statements like *“I am here. I am safe. I am allowed to feel.”* • If journaling feels too heavy, pause and return when ready. • Let this ritual be a companion, not a task—follow your own pace. • Revisit prompts that resonate or repeat the cycle weekly for continued support.