By Holly Rohring (@heyitscounselorholly)

We all have seasons where something feels off.

Maybe you’re overwhelmed.
Maybe you’re exhausted in a way sleep doesn’t fix.
Maybe your thoughts feel heavy or hard to organize.
Maybe you’re carrying stress, grief, anxiety, or something you can’t quite name.

When you’re struggling mentally or emotionally, the question often becomes:

What am I supposed to do with this?

Many people jump straight to one of two extremes:

Ignore it and hope it passes.

Or assume something is deeply wrong with them.

But there is a gentler, healthier middle path.

Start With Support

Before we talk about counseling, it’s important to acknowledge something:

We were never meant to do life alone.

One of the most protective factors for mental health is safe, personal connection.

This might look like:

• Talking to a trusted friend
• Sharing honestly with your spouse or partner
• Reaching out to a mentor or pastor in your faith community
• Letting a family member know you’re not okay
• Joining a small group or support community

Support doesn’t mean someone fixes it for you.

It means:

You are not alone in it.
Your experience is witnessed by someone else.
Someone can hold hope when yours feels shaky.

Isolation tends to amplify distress.
Connection helps regulate it.

Sometimes the first step isn’t solving anything.
It’s simply letting someone know you’re struggling.

Build Awareness Before You Burn Out

Many people wait until they are overwhelmed before paying attention to their mental health.

But emotional health works much like physical health.

We don’t wait for a medical crisis to care for our bodies.
We monitor, adjust, and respond along the way.

This is one of the reasons my sister and I created the Kell of a Plan Mental Health Journal – to give people a simple, approachable way to:

• Track emotional patterns
• Notice stress triggers
• Identify mood shifts
• Process thoughts safely
• Build mindfulness around their inner world

Sometimes clarity begins simply by slowing down long enough to notice:

What am I carrying today?
What is draining me?
What is helping me cope?

This kind of intentional reflection can prevent emotional buildup from turning into burnout. Check out the journal here: Mental Health Journal.

Know When to Seek Counseling

Support systems are powerful, but they are not the same as professional care.

There are times when added support becomes necessary.

You might consider counseling when:

• The same struggles keep resurfacing
• Your coping tools aren’t working anymore
• Emotions feel overwhelming or unpredictable
• Anxiety, sadness, or anger feels constant
• You’re withdrawing from life or relationships
• You feel stuck in patterns you can’t shift

Counseling isn’t a last resort.

It’s not a sign of failure.

It’s not something reserved only for a crisis.

Counseling Is an Investment In Your Health

We often prioritize physical health without hesitation.

We have been known to:

• Go to the doctor
• Exercise
• Take vitamins
• Address symptoms early

But when it comes to emotional health, many people delay care – sometimes until the distress becomes unmanageable.

Counseling is not just about fixing problems.

It’s about:

• Strengthening resilience
• Processing pain safely
• Learning new emotional skills
• Improving relationships
• Creating sustainable coping patterns

Just like tending to physical health protects your body, tending to mental health protects your ability to live fully.

A Gentle Place to Begin

If you’re not sure where to start, you don’t have to solve everything today.

You might simply begin with this question:

Where do I want to be emotionally by the end of 2026?

Not where you think you should be.
Not where someone else expects you to be.

But where you hope to be.

Do you want to feel:

More steady?
Less overwhelmed?
More connected?
More at peace?
More confident in how you handle stress?

Once you can name where you’d like to be, the next question becomes:

What kind of support might help me get there?

For some, that may look like leaning into trusted relationships.

For others, it may begin with building awareness: noticing patterns through intentional reflection.

And for many, it may include counseling – not because something is “wrong,” but because growth often happens more safely with guidance.

Reflection Questions

If you want to pause and consider your next step, you might reflect on:

1. Where do I hope to be emotionally by the end of 2026?
2. What kind of support would help me move toward that?
3. What is one small step I could take this week to care for my mental health?

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You don’t have to wait until things are “bad enough” to seek support.

Sometimes the next step is connection.
Sometimes it’s reflection.
Sometimes it’s counseling.

All of them are valid.

All of them are part of caring for your whole health.

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.

By Holly Rohring (@heyitscounselorholly)

Starting this month, we’ll share questions from the Wendy Crafts community that are focused on our mental and emotional health — along with answers, advice, and guidance.

Below is our first question. We invite you to submit your own using the following form. Anonymous inquiries are welcome.

Dear Holly,

I have suffered with severe anxiety and panic attacks my entire life. It is truly a “hidden cross” and can bring shame and embarrassment. It is SO hard to hear, “Well, just get over it. Relax.” I’d love to hear more about coming to terms with anxiety, loving ourselves despite it, and believing we are NOT “broken.”

– Beth

Dear Beth,

First, I want to say this clearly: what you’re carrying is real- and it matters.

Anxiety and panic can feel like a hidden cross because so much of the suffering happens internally. On the outside, people may see someone functioning, smiling, showing up. On the inside, your body may feel hijacked- your chest tight, your heart racing, your thoughts spiraling. When that experience is met with comments like “Just relax” or “Get over it,” shame can quietly take root.

If it were that simple, you would have already done it.

One important thing to understand about panic attacks is that they are often not dangerous- even though they feel terrifying. Many times, a panic attack is the brain misinterpreting a normal or mildly uncomfortable sensation in the body and sounding a false alarm. A change in breathing, a flutter in the chest, lightheadedness, or tension can be read as threat, and suddenly the body shifts into full fight-or-flight mode.

That doesn’t mean you’re weak. It means your brain is trying- imperfectly- to protect you.

Anxiety, too, is rarely about something being “wrong” with you. More often, it has to do with what you’ve lived through, the environment you’ve had to adapt to, and the ways your nervous system learned to stay alert in order to cope. Over time, that vigilance can become exhausting- but it is learned, and learned patterns can change.

Coming to terms with anxiety doesn’t mean surrendering to it or defining yourself by it. It means learning to understand it without shame. It means shifting from “How do I make this go away?” to “How do I live a full life, even when anxiety shows up?”

Because the goal is not a life where anxiety never appears- this is where many of us go wrong. The goal is a life that doesn’t shrink in fear of it.

Loving yourself in the midst of anxiety often looks like meeting your body with compassion instead of criticism. It’s reminding yourself, “This is uncomfortable, but I am not in danger.” It’s allowing anxiety to pass through rather than organizing your entire life around avoiding it.

And I want to say this clearly: you are not broken.

You are a human who has adapted, survived, and kept going. Anxiety may be part of your story, but it is not your identity, and it is not a measure of your worth.

Healing doesn’t mean anxiety disappears. In fact, I would challenge you to look at it differently- with an understanding that it will in fact return. We must learn instead to walk with it- grounded, supported, and no longer ruled by fear.

You don’t have to “get over it” to be whole.
You already are.

Sending you grace,
Counselor Holly

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.

By Holly Rohring (@heyitscounselorholly)

For years as a counselor, I’ve sat across from believers who love God deeply – and still feel overwhelmed by anxiety.

They come into my office and express a sincere desire to trust God – yet their bodies tell a different story. Tight chests. Racing thoughts. Sleepless nights. A nervous system that won’t seem to quiet down, no matter how hard they feel like they try. 

Over and over, I heard the same quiet confession:

“I love God, but anxiety still feels loud.”That tension – the space between faith and fear – is what inspired my new Bible study, The Anxious Believer.

The Need I Kept Seeing as a Christian Counselor

As a licensed professional counselor and a Christian, I began to notice this over and over again.

Many believers were carrying unnecessary shame about their anxiety. They wondered:

• Why do I still struggle if I trust God?
• Am I doing something wrong spiritually?
• Is anxiety a sign of weak faith?

Others were trying to “pray away” symptoms their bodies had learned through years of stress, trauma, or chronic overwhelm. They loved God, but anxiety still showed up as racing thoughts, a tight chest, constant what-ifs, and a feeling of being on edge all the time.

What I saw clearly was this:
Faith and anxiety are not opposites.
And anxiety is not a spiritual failure.

I saw a deep need for a resource that honored both Scripture and the way God designed the brain and nervous system.

Why The Anxious Believer Is Different

I didn’t want to write another study that offered quick fixes or platitudes.

The Anxious Believer was created to meet readers in the middle of their lived experience – where faith is real, but anxiety is, too. That’s right, they can walk hand in hand. This Bible study is about finding the place where the existence of anxiety if not a threat to our faith as Christians.

This four-week Bible study blends:

• Biblical truth that anchors identity and hope
  
• Psychological insight that explains what anxiety actually is and why it shows up
  
• Practical tools that help calm the body, challenge anxious thought patterns, and build emotional resilience

Each week includes daily lessons, guided prayers, reflection questions, and group discussion prompts- making it just as meaningful for personal study as it is for small groups or women’s ministries.

Rather than asking readers to ignore their anxiety, this study teaches them how to recognize it, respond to it wisely, and loosen its grip – without compromising their faith.

Shedding Anxiety as an Identity

One of the core messages of The Anxious Believer is this:
Anxiety may be part of your experience, but it is not your identity.

Throughout the study, readers are gently invited to examine the stories they’ve been telling themselves- about God, about fear, and about who they are – and to replace them with truth rooted in Scripture.

This isn’t about pretending anxiety doesn’t exist. It’s about learning to walk with God through it, equipped with both spiritual wisdom and practical skills.

My Hope For You

If you’re someone who loves God but feels worn down by anxiety…
If your mind races even when your heart wants peace…
If you’ve ever wondered why trusting God doesn’t automatically quiet your nervous system…

You are not broken.
You are not failing.
And you are not alone.

My hope is that The Anxious Believer feels like a steady hand and a compassionate voice – one that reminds you that God meets you right where you are and invites you into healing that is both faithful and grounded.

Faith doesn’t require the absence of anxiety.
It invites us to learn how to carry it differently.

Grab your copy of The Anxious Believer today: https://amzn.to/4qeOQal 

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.

By Holly Rohring (@heyitscounselorholly)

If you’ve ever found yourself stress-eating peppermint bark while staring at a calendar packed tighter than Santa’s workshop… welcome. You’re in good company.

The holiday season is supposed to be magical, but somehow it always turns into a marathon of events, obligations, shopping, and trying to remember which relative is allergic to what. And underneath all of that? Burnout- quietly waving from the corner like, “Hey, remember me?”

Burnout vs. Engagement: The Real Opposites

Burnout is that drained, hopeless feeling when your brain is basically running on the emotional equivalent of low-battery mode. Its opposite, engagement, is when you actually feel energized and connected to what you’re doing.

Fun fact: you cannot be engaged in life if you’re drowning in too many commitments. No one is “fully alive” while sprinting from event to event with a to-do list that multiplies like Christmas cookies.

Why Saying No Is Weirdly Joyful

We treat “no” like it’s a bad word, but honestly? It might just be the secret to enjoying your life again.

Wait, what?

Yes, saying “no” can actually be a good thing. If you use it in the right way.

Saying “no” creates margin.
Saying “no” protects your mental health.
Saying “no” means you get to show up to the things you actually care about without silently plotting your escape.

And during the holidays, saying “no” can become self-care with a bow on it- if you let it.

Boundaries: Your Holiday Season Survival Tool

The holidays love to tell us we must do everything. Go to all the gatherings! Say yes to every volunteer spot! Make twelve dozen cookies!

Meanwhile, burnout is like, “Please stop.”

But what if this year, instead of letting December chew you up and spit you out, you practiced saying “no” with confidence (and maybe a little sass)?

Because every time you say “no” to something draining, you say “yes” to something better–like rest, joy, or simply being able to feel your face again.

This holiday season, let your joy come from what you choose, not what you’re pressured into. You don’t have to do it all to be fully present. You don’t have to say yes to be valued. And you absolutely don’t have to run yourself into the ground to make the season meaningful.

Protect your peace.
Guard your energy.
And remember: every “no” creates space for a more intentional, joyful, wholehearted “yes.”

Reflection Questions

• What holiday commitments energize me, and which ones secretly make me want to hide in the pantry?
  
• Where do I need to give myself permission to say “no” this season?
  
• What would it look like to enter January feeling rested instead of wrecked?

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.

By Holly Rohring (@heyitscounselorholly)

The Hamster Wheel

It starts with a simple text: “Can we talk later?”
Five small words — harmless, right? But before you know it, your mind is sprinting.

Did I do something wrong?
Maybe I shouldn’t have joked about that thing yesterday.
No, it’s probably fine. But… what if it’s not?

By the time the conversation actually happens, you’ve already lived through fifteen versions of it in your head — each one worse than the last. And when it’s finally over, you realize you’re not tired from the talk itself… you’re tired from thinking about it all day.

That’s what overthinking does. It convinces you that you’re being productive — that you’re “just trying to be prepared” — when really, you’re stuck on a mental hamster wheel. You’re moving fast, but you’re not getting anywhere.

So, what exactly is overthinking? It’s when your mind fixates on a situation, analyzing it from every possible angle. Closely related is rumination — when your thoughts circle around something negative, replaying it over and over without finding resolution.

If you’re a “classic overthinker” or find yourself stuck in rumination, you’re not alone. These thought patterns often show up in anxiety, OCD, or depression. They feel sticky — intrusive thoughts that won’t leave you alone, no matter how much you reason with them.

And what do we usually do? We follow the trail the thought leaves behind. We scroll back through texts to make sure we didn’t say something wrong. We replay conversations, trying to find proof we’re okay. Or we imagine worst-case scenarios to “prepare” ourselves.

The problem is, all of that searching and reassurance only teaches your brain that these thoughts are threats that must be solved — and so the cycle continues.

Our brains are fascinating — and sometimes frustrating — machines. They’re wired to protect us from danger, which means they react to fear whether it’s real or imagined. Think about how a scary movie or a haunting story can make your heart race. The same thing happens when our thoughts trigger fear.

Overthinking and rumination strengthen those fear pathways, keeping your mind in a loop of worry and doubt. But the good news is, there’s a way out.

Here are a few simple steps to start breaking the cycle:

• Acknowledge the thought. As soon as you notice it, gently label it: “I’m overthinking again.” Awareness is the first step toward change.
  
• Self-soothe. You don’t have to fight your thoughts. Engage in something that calms your nervous system — a walk, a creative project, journaling, or deep breathing.
  
• Reach out for support. Anxiety and depression are common and treatable. You don’t have to manage them alone.

Remember — emotions are like the check-engine lights on your dashboard. They’re not there to shame you; they’re there to signal you to slow down, open the hood, and see what needs care.

When you start noticing your thoughts instead of chasing them, you reclaim your peace — one moment at a time.

Reflection Questions

• When do you notice yourself overthinking the most — at night, after conversations, or before big decisions?
  
• What kinds of thoughts tend to loop for you? Are they about relationships, work, or self-doubt?
  
• How does your body feel when you’re caught in overthinking — tense, restless, heavy?
  
• What has helped you calm your mind before? Can you name one healthy strategy that brings peace?
  
• If your emotions are “check engine lights,” what might they be signaling you to slow down and notice right now?
  

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.

By Holly Rohring (@heyitscounselorholly)

We have all been there. On the receiving end of that story from that friend. We keep our focus on them as they retell the story of something scary or stressful that happened to them that week. Then they end it with that familiar saying, “I am so traumatized!”

So, what is trauma, and how do I know if I am dealing with it? If I were to stop you on the side of the street, microphone in hand, and ask you that question—would you be able to answer?

First, it’s important to recognize that trauma is not the event itself. Instead, it is a powerful emotional response to a distressing event. The event itself is the gateway—the door that can open to trauma symptoms. This explains how two people can experience a similar event and walk away with very different responses. One person may appear unbothered, while the other develops lingering symptoms that can start interfering with their daily life.

Trauma Symptoms, Explained

Trauma symptoms can last for years—even decades. Some of them include:

• Nightmares and distressing dreams
  
• Avoidance of reminders of the event—or even the memories themselves
  
• Flashbacks that feel as if the event is happening all over again
  
• Heightened startle response
  
• Irritability, anger, or self-blame
  
• Difficulty sleeping or concentrating

There is no single “recipe” for developing trauma symptoms; however, certain factors increase vulnerability. These include whether the event happened unexpectedly, occurred repeatedly over time, left the person feeling helpless, or occurred during childhood.

The truth is, most of us will experience distressing events at some point in our lives. The question becomes: How do we know if what we’re carrying is trauma? Often, people second-guess themselves when they start wondering this. They look at others and think: “But their experience was so much worse than mine. There’s no way what I went through counts as trauma.”

The reality is that comparing your distressing experiences to someone else’s is like comparing an orange to a pizza—it just doesn’t work. Everyone’s nervous system responds differently, and pain is not a competition. Your experience matters, and so does your healing.

Questions to Ask – and How to Heal

A helpful starting point is to ask yourself:

• Are these memories or feelings interfering with my daily life or relationships?
  
• Do I find myself avoiding people, places, or situations out of fear of being reminded?
  
• Do I feel “stuck” in the past, unable to fully engage in the present?
  

If you answered yes to any of these, you may be experiencing trauma, and that recognition itself is powerful. Naming it opens the door to healing.

How to Begin Healing

1. Reach out for support. Whether it’s a trusted friend, counselor, or support group, healing happens in safe connection with others.
   
2. Practice grounding techniques. Deep breathing, mindfulness, and body-based practices like yoga can help anchor you when symptoms flare up. (Why? Because we know that trauma not only affects the mind, it also affects the body).
   
3. Honor your story. Journaling, creating rituals of remembrance, or talking with someone safe can help you give voice to your experience. Our instinct can often be to bury things and keep them hidden. The problem with this is that they still get stirred up unintentionally. Part of healing can often involve sharing your story with others, even if it starts with a trained professional.
   
4. Seek professional help if needed. Trauma-focused therapies (like EMDR, somatic experiencing, or CBT) are evidence-based ways to reduce symptoms and reclaim your life.
   

Healing from trauma is not about “getting over it”—it’s about learning to live with your experiences in a way that no longer controls you. Your story is not defined by what happened to you, but by how you move forward.

It’s Time to Journal

Reflecting on your healing journey — where you’ve been and what you need — is a helpful step. Grab your favorite notebook, journal, or even app, and work through these key questions.

• When have I minimized or dismissed my own pain instead of acknowledging it?
• What small step could I take this week to care for myself when difficult memories arise?
• Who in my life can I trust to walk alongside me as I continue to heal?

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.

By Holly Rohring (@heyitscounselorholly)

We’ve all done it.

You get into your car and start the familiar drive home from work—the same route you take every single day. If asked, you could probably list every intersection and count the exact number of traffic lights between your office and your driveway. It’s so routine, so ingrained, that you barely register the trip anymore.

Maybe you call a friend. Maybe your thoughts drift to dinner plans, weekend errands, or something someone said earlier. And then suddenly—you’re home. The key’s in the ignition, the engine is off, and you’re staring at your front door… but you don’t really remember the journey.

Was the light at the neighborhood entrance red or green? What song was on the radio? Did you stop for gas like you meant to?

You’re not sure. But somehow, you made it.

The Mental Health Parallel

You might be wondering: What does this have to do with mental health?

A lot, actually.

That drive home is more than just a commute—it’s a metaphor. It mirrors how we often move through life on autopilot. We get so caught up in routines, responsibilities, and noise that we stop noticing how we feel or what we truly need.

We wake up. We work. We scroll. We check out. Repeat.

At some point—maybe during a tough week, maybe in the middle of a breakdown—we realize we’re running on empty. Physically. Mentally. Emotionally.We don’t know how we got here. We just know we’re not okay.

Recognizing the Signs of Autopilot Living

Living on autopilot doesn’t always look like a crisis. Often, it looks like functioning:

• Showing up to work
  
• Meeting deadlines
  
• Smiling on cue
  

But underneath, you may feel:

• Disconnected from yourself or others
  
• Tired even after resting
  
• Numb or irritable for no clear reason
  
• Lost in thought but never fully present
  
• Unsure of what you want or feel
  

If this sounds familiar, you’re not alone. And more importantly — you’re not broken. You’re human.

How Creativity Can Help Shift You Out of Autopilot

The good news? Awareness is the first step back to joy.

Here are a few gentle ways to reconnect with your creativity and mental well-being:

1. Check in with yourself daily.

Ask, “How am I really feeling today?” Be honest. Make space for gratitude and give yourself permission to rest or recharge. Pick up a creative hobby just for you—not to be perfect, but to feel.

2. Create small pauses.

Take a few deep breaths before starting your car. Sit quietly with your morning coffee. Step outside. These moments can ground you in the now.

3. Be curious, not critical.

When you feel off, ask yourself why—with kindness. Mistakes, detours, and messy days are part of life and creativity alike.

4. Limit multitasking.

Try doing one thing at a time with full attention. Whether you’re crafting, cooking, or simply eating a meal—practice being fully there. It’s a powerful form of mindfulness.

5. Seek connection.

Talk to a friend. Join a creative group. Write. Reach out for professional help if you need it. You deserve support.

6. Celebrate presence.

Notice the colors around you. Feel the texture of fabric or paint in your hands. Smell your tea. Creativity lives in these little moments—they remind you you’re here, and that’s enough.

Coming Back to Yourself

Autopilot happens—but you don’t have to stay there.

Through creativity and small, mindful acts, you can come back to yourself. Back to joy. Back to presence.

You don’t need a big life change. Just one small moment of awareness. One act of creation. One deep breath.

Let that be enough for today.

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About Holly Rohring

Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.

Her first book – The Anxious Believer Bible study – was published in 2025.

Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.

• Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
• Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
• Fighting Anxiety: Confront and process stressors with practical, calming tools.
• Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
• Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
• Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.

Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.