This blog is about the different types of therapy and how to determine what is right for you, since nobody gave us a handbook for life or therapy.

A reflection on identity, prejudice, and what can happen when we listen to experiences different from our own. Through years of sitting with people navigating trauma, discrimination, addiction, sexuality, race, and immigration, Johnna explores the importance of believing another person's pain—even when we haven't lived it ourselves.

If slowing down, sitting in silence, or trying to relax makes you feel more activated instead of calm, your nervous system may be responding to stillness as a threat. Learn why this can happen after trauma and explore gentle ways to help your body experience quiet moments with greater safety.

New Year’s resolutions can easily become another exercise in perfectionism and all-or-nothing thinking. Johnna shares why she traded resolutions for realistic intentions—and created a 31 Days of Self Love challenge focused on compassion, flexibility, and doing what actually works for you.

Dissociation can be a powerful survival response to trauma, sometimes leaving gaps in memory or a sense of disconnection from yourself and your experiences. Johnna shares a personal story of trauma-related dissociation and explains why it happens, what it can look like, and how healing can help you feel safer and more present.

Emotional regulation isn’t something everyone learns growing up—but it’s a skill that can be developed at any age. Learn how to notice emotions without judgment, understand what your body needs, and explore practical ways to respond to difficult emotions in healthier ways.

After years of relying on large amounts of caffeine for energy, appetite suppression, and even mood, Johnna decided it was time for a change. She shares how she gradually reduced her caffeine intake, what she learned about her habits along the way, and whether cutting back actually improved her sleep.

What exactly is Ketamine-Assisted Psychotherapy? Johnna explains how KAP combines ketamine with preparation, integration, and the therapeutic relationship, what a typical process may look like, and why this approach may be considered when other treatments haven’t provided enough relief.

Breaking generational cycles isn’t only about parenting. It can mean learning to regulate your nervous system, setting boundaries, choosing healthier relationships, understanding attachment, and responding differently to patterns rooted in the past.

This blog is about how to host a caring party because, “Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.”

Messages about sex, consent, and shame can shape how we understand our bodies, relationships, and boundaries long into adulthood. Johnna reflects on sexual abuse across generations, the beliefs she inherited, and what it means to break those patterns through healing, honesty, and open conversations about consent.

When someone you care about is struggling, “let me know if you need anything” can put one more decision on an already overwhelmed person. Johnna shares practical ways to show up with care, support, and presence—even when you’re not sure what to say or do.

A trip to Eugene for Psychedelic-Assisted Therapy training became something much more personal. Johnna reflects on survival mode, generational trauma, letting go, and the slow transformation from constantly fighting the weeds to learning how to cultivate something new.

Prioritizing yourself doesn’t require changing your entire life. Johnna shares approachable ways to make 5% more room for your own needs through boundaries, asking for support, intentional relationships, rest, and choices that align with your values.

Trauma can make it difficult to trust your own feelings, needs, decisions, and boundaries. Explore five practical ways to begin rebuilding self-trust after trauma and reconnecting with your own voice.

Staying busy, overthinking, distracting yourself, or focusing on everyone else’s feelings can all create distance from your own emotions. Explore six common emotional defenses and what a healthier relationship with your emotions can look like.

Anxiety can show up in your thoughts, emotions, and body. Learn about three ways anxiety may be experienced—mental, emotional, and physical—and why understanding what is driving your anxiety can be an important step toward feeling safer.

Anxiety can send the mind into overdrive as it tries to create a sense of safety. Explore five common thinking patterns that may perpetuate anxiety and why reconnecting with the body and nervous system can be an important part of feeling safer.

Feeling unlovable can be a painful wound rooted in childhood trauma, neglect, abandonment, or unmet emotional needs. Johnna explores where this belief can come from and ways to begin separating what happened to you from what you believe about your worth.