In this episode of Unplugged Therapy, therapist Stephanie Evans explores why so many well-intentioned habits fail and what research actually shows about creating change that lasts. Drawing from evidence-based principles like habit stacking, focusing on one habit at a time, realistic timelines for habit formation (often closer to months than weeks), and the surprisingly powerful practice of starting with just one minute, this conversation reframes growth in a way that feels achievable instead of overwhelming.

This episode is especially for those who:

• feel discouraged by self-help culture

• struggle with consistency and follow-through

• carry trauma, chronic stress, or emotional exhaustion

• want to grow without pushing their nervous system into burnout

• desire change that aligns with both mental health and faith

Rather than asking “How do I try harder?”, this episode invites a different question: What would growth look like if it were gentle, realistic, and sustainable? We talk about how trauma and stress impact habit formation, why shame actually blocks progress, and how small daily practices can support emotional healing, spiritual connection, and personal growth over time.

This isn’t about perfection, productivity, or becoming a “better” version of yourself overnight. It’s about building habits that work with your nervous system instead of against it, and allowing change to unfold in a way that honors your story, your season, and your capacity.

If you’ve ever felt like you’re failing at growth, this episode will remind you: you’re not broken, you just need a kinder framework.

Press play and discover how small steps, taken consistently, can lead to meaningful and lasting change.

Every January, we’re told that this is the year we finally become more disciplined, more motivated, more productive, more healed. But what if the problem isn’t your willpower, what if it’s the pressure?

In this episode of Unplugged Therapy, therapist Stephanie Evans gently dismantles New Year goal culture and offers a radically different approach to growth, one rooted in nervous system awareness, mental health, faith, and compassion.

This conversation is for anyone who feels:

• emotionally exhausted

• behind in life

• disconnected from motivation

• overwhelmed by “shoulds”

• frustrated by goals that never seem to stick

We explore why motivation naturally fluctuates, how trauma and chronic stress impact follow-through, and why traditional goal-setting often fails people who are already doing their best just to get through the day. Instead of pushing harder, this episode invites you to slow down, listen inward, and pursue growth that is sustainable, realistic, and deeply human.

This is not about hustling, overachieving, or fixing yourself.

It’s about honoring your season.

It’s about progress without punishment.

It’s about growth that doesn’t abandon your mental health or your faith.

If you’re craving a grounded, honest, and grace-filled way to approach the new year — without shame, pressure, or burnout — this episode was made for you

Take a breath. Press play. You’re not behind.

Tags / Keywords

Realistic goal setting

Mental health and motivation

Trauma-informed therapy

New Year pressure

Burnout recovery

Nervous system regulation

Faith and mental health

Emotional exhaustion

Sustainable growth

Self-compassion

Healing journey

We talk about when you can take the NCE (yes, during your last semester if you’ve completed 75% of your program), how to set up your NBCC account, applying through the South Carolina LLR, uploading documents the right way, transcripts, name changes, CACREP vs. non-CACREP programs, and how starting early can seriously speed up the process.

I share practical tips, real talk, and a little humor , because licensure info can be dry, but it doesn’t have to be stressful. If you’re in grad school, close to graduating, or feeling stuck in the licensure process, this episode is for you.

Tags:

• LPC-A
• Licensed Professional Counselor Associate
• Counseling Licensure
• NCE Exam
• NBCC
• South Carolina LLR
• Counseling Graduate Students
• Therapist in Training
• Mental Health Licensure
• Counseling Careers
• Graduate School Counseling
• New Therapists
• Unplugged Therapy Podcast
• 
  

NBCC (National Board for Certified Counselors)

👉 https://www.nbcc.org

(Create your account, register for the NCE, and manage exam info)

South Carolina LLR – Board of Examiners for LPCs

👉 https://llr.sc.gov/professional-counselors

(Apply for your LPC-A, upload documents, and track your application)

Email transcript to Contact.Counselor@llr.sc.gov

Episode: Grief During the Holidays, Holding Joy and Loss at the Same Time

The holidays can bring comfort, connection, and celebration, but for many people, they can also intensify grief. Family gatherings, old traditions, familiar music, and seasonal memories often stir emotions that feel heavier this time of year.

In this episode of Unplugged Therapy, we talk honestly about grief during the holidays, why it can feel more intense, and how to support yourself when emotions come in waves. Grief doesn’t follow a timeline, and it doesn’t disappear just because the season changes.

Drawing from therapeutic insight, lived experience, and reflections inspired by Joan Didion’s The Year of Magical Thinking, this conversation offers validation, psychoeducation, and practical tools to help you navigate the holidays with more compassion and less pressure.

In this episode, we explore:

Why grief often feels stronger during the holiday season

How memory, tradition, and the nervous system are connected

What it means to “lower expectations” when you’re grieving

Simple grounding tools for overwhelming moments

How to set boundaries and stay connected without emotional burnout

Why it’s okay to experience grief and moments of joy at the same time

Grief looks different for everyone, and however it shows up for you this season is valid.

If the holidays feel especially hard this year, you’re not alone. Support is available through local counseling resources, and the 988 Suicide & Crisis Lifeline is available 24/7 for immediate support.

Listen now and give yourself permission to breathe through this season, one moment at a time.

Tags:

grief

holiday grief

grieving during the holidays

loss and grief

mental health podcast

therapy podcast

emotional healing

nervous system regulation

coping with loss

holiday stress

self-compassion

trauma-informed

Unplugged Therapy

healing conversations

Want to go deeper? Sign up for Stephanie’s email list to get a free journal download packed with prompts and reflections to guide your healing journey: [your website/landing page link].

Take a deep breath. Slow healing is still healing—and you are exactly where you’re meant to be.

References / Recommended Reading:

·       Brown, B. (2021). Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience.Random House.

·       Germer, C. K., & Neff, K. D. (2019). Teaching the Mindful Self-Compassion Program: A Guide for Professionals.Guilford Press.

·       Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

·       Neff, K. D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.

·       Siegel, D. J. (1999). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are.Guilford Press.

·       Tedeschi, R. G., & Calhoun, L. G. (2004). “Posttraumatic Growth: Conceptual Foundations and Empirical Evidence.” Psychological Inquiry, 15(1), 1–18.

Episode Keywords / Tags:

Healing journey, trauma recovery, nervous system, self-compassion, mindfulness, post-traumatic growth, emotional wellness, personal growth, mental health podcast, therapy tips

Through mindful prompts, affirmations, and a moment of faith-centered encouragement, you’ll be guided to slow down, listen to your body, and anchor into peace.

You’ll Reflect On:

• What truths about trauma have stayed with you

• The strengths that helped you survive difficult seasons

• What parts of yourself you’re ready to reclaim

• How faith and grace weave through your healing

Listener Reflection Guide (available in show notes or PDF):

1. What new understanding do I have about trauma and my body?
2. Which trauma response (fight, flight, freeze, fawn) feels most familiar?
3. What relationships feel safe and supportive right now?
4. What does reclaiming my self look like in this season?
5. What truth about my worth do I want to carry forward?
6. Where have I seen God’s presence in my healing journey?

Daily Affirmations:

• My healing unfolds at the pace it needs to.

• I can hold pain and hope at the same time.

• My body is my ally, not my enemy.

• I am loved beyond my wounds.

• I am becoming whole.

Tags:

trauma healing, faith-based therapy, nervous system regulation, inner child, mindfulness, Christian therapy, self-worth, spiritual growth, emotional healing, mental health, guided meditation, resilience

Stephanie explores how trauma can fracture identity, creating feelings of disconnection, shame, and loss of self. Citing research from Frontiers in Psychology and the Journal of Traumatic Stress, she explains how the brain protects us through “self-fragmentation” and how rebuilding self-compassion is key to recovery.

Through faith-based reflection and gentle practice, listeners are guided to see themselves through a lens of grace rather than shame. Scripture from Isaiah 43:1 reminds us that identity is not defined by trauma but by the One who redeems and restores.

Stephanie offers practical ways to reconnect with your authentic self—listening inward, practicing compassion, reclaiming joy, and nurturing safe relationships. This episode closes the Foundations of Trauma series with a heartfelt message: you are not broken; you are becoming whole.

References for Show Notes

• Frewen, P. A., & Lanius, R. A. (2020). Healing the Traumatized Self: Consciousness, Neuroscience, Treatment.Frontiers in Psychology. Link
• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
• Hoffart, A., Øktedalen, T., & Langkaas, T. F. (2019). Self-compassion is a powerful predictor of recovery from trauma. Journal of Traumatic Stress. Link
• The Holy Bible, Isaiah 43:1

Search-Optimized Tags / Keywords

• trauma recovery

• healing identity

• self-compassion

• faith and trauma

• Christian mental health

• shame and worth

• trauma-informed faith

• body keeps the score

• reclaiming self after trauma

• nervous system healing

• emotional healing

• trauma education

• spiritual healing

• identity in Christ

• • post-traumatic growth

With insights from the American Psychological Association and research like the ACE Study (Felitti et al., 1998), this episode shows how small, chronic stressors can rewire the nervous system and alter how we experience safety, trust, and identity.

From a faith perspective, Stephanie reminds us that God doesn’t rank pain — He gathers every tear, even the unseen ones. Through guided reflection and gentle questions, listeners are invited to honor their quiet wounds instead of minimizing them, and to begin seeing awareness as the doorway to healing.

Whether you’ve experienced overt trauma or subtle emotional wounding, this episode offers understanding, compassion, and hope — a reminder that your story matters, and your healing is sacred.

TAGS:

• trauma healing

• big T vs little t trauma

• emotional neglect

• faith and trauma

• nervous system healing

• ACE study

• Christian mental health

• developmental trauma

• emotional wounds

• trauma-informed faith

• understanding trauma

• body-mind connection

• religious trauma recovery

• chronic stress

• inner child healing

You’ll learn about the brain’s key players in trauma, the amygdala, hippocampus, and prefrontal cortex, and how they shape memory, fear, and safety. Stephanie also brings faith into the conversation, reminding us that our bodies are “fearfully and wonderfully made,” even when they hold tension or fear.

Rather than offering coping strategies, this episode focuses on understanding and compassion. You’ll be guided to reflect on where your body might still be guarding and how to gently invite safety back in.

Tags:

• trauma healing
• body keeps the score
• nervous system regulation
• faith and trauma
• somatic awareness
• emotional healing
• trauma-informed faith
• Christian mental health
• trauma and the brain
• mind-body connection
• trauma education
• nervous system healing
• embodied faith
• religious trauma recovery
• understanding PTSD

I also share a tip that made test day less stressful: visiting the testing location a few weeks early to find it among 11 other businesses and asking a few questions beforehand. Plus, I discuss strategies for reading multiple-choice questions, pacing yourself, and approaching the exam with confidence.

Whether you’re just starting your NCE prep or looking for encouragement, this episode provides practical tips, research-backed insights, and a glimpse into my own journey as a counselor. Check the episode notes for links to the resources I used!

YouTube:

Dr. Pam

NCE Prep

Dr. Rosenthal

Books:

NCE Exam Prep Blue Book

Mometrix

Dr. Rosenthals Purple Book

Tags / Keywords:

• NCE exam tips
• National Counselor Exam
• counselor exam prep
• test day strategies
• multiple-choice test tips
• counseling student advice
• mental health career
• therapy education
• counselor licensure exam
• exam prep motivation
• study strategies for NCE
• distributed practice tips
• test anxiety help
• counseling psychology

Each episode blends clinical insight with real-life reflection and gentle faith integration, helping listeners redefine trauma, understand their nervous system, and reconnect with safety, self-worth, and grace.

This is a space for anyone who’s ever wondered, “Why can’t I just move on?” or “Why does my body still feel unsafe?”You’ll find warmth, understanding, and hope here, no quick fixes, no spiritual bypassing, just honest conversations about what it means to heal.

You’re not broken. You’re becoming whole.

Whether you’ve never been to therapy or you’re returning after a break, this conversation is here to ease anxiety, answer common questions, and remind you: you don’t have to have it all figured out to begin.

We’ll cover:

• What the first session is (and isn’t)

• What therapists are really listening for

• How to know if it's a good fit

• And why you don’t need to share everything on day one

This episode is your reminder that therapy is for everyone—and taking that first step is something to be proud of.Thinking about starting therapy? In this episode, we walk through exactly what happens in a first session—no pressure, no clinical jargon. Just honest talk about what to expect, how to prepare, and why showing up is already a win.

In this episode, I’m sharing my personal journey of growing up in the teachings of the Institute in Basic Life Principles (IBLP), and how that environment slowly caused me to lose my voice. This isn’t about blaming anyone — it’s about shedding light on a system that framed silence as faithfulness and submission as spiritual maturity.

We’ll talk about IBLP’s “umbrella of authority” model, the ways it shaped identity (especially for girls), and how internalizing these beliefs made it hard to trust my own thoughts, emotions, and decisions. I’ll also share how I’m working to rebuild that trust, rediscover my voice, and hold on to a gentler, freer faith.

If you’ve ever felt like you had to shrink yourself to be “good enough,” this episode is for you.

In this honest, practical episode, we’re diving into the messy, everyday reality of anxiety. From harmless worry to full-on catastrophizing, this episode is your guide to understanding what’s happening in your brain—and how to respond with grace, not panic.

What you’ll learn:

• Why anxiety is actually normal—and when it becomes too much
• The different types of anxiety (and how to tell what you're experiencing)
• What it means to “catastrophize” and how to challenge those thoughts
• A simple, therapist-backed CBT tool called decatastrophizing
• Grounding and calming techniques you can use anytime anxiety shows up

This isn’t about “fixing” yourself—it’s about understanding your mind and supporting your body through the hard moments. You’re not alone, and you’re not broken. You’re human—and that’s more than enough.

If this episode resonates, don’t forget to follow, review, or share it with someone who could use a little calm today.

We’ll talk through:

• How to recognize emotional distress and signs of struggle
• Simple but powerful ways to care for your mind, body, and spirit
• Where to find help when you feel stuck or in crisis
• Why your life has purpose, even when you can’t see it
• The unshakable hope found in Jesus

With prayer, Scripture, and gentle truth, this episode is here to remind you that you are not forgotten and you are not too far gone. There is help. There is healing. And there is hope.

Need support? Call or text 988 for the Suicide & Crisis Lifeline.

Crisis Text Line | Text HOME to 741741 Free, 24/7

Find a local therapist: https://www.psychologytoday.com/us/therapists

Rather than pushing feelings away or being overwhelmed by them, this guided practice teaches you to “surf” emotions by staying present and grounded. It’s a powerful tool for managing anxiety, sadness, anger, or any intense emotion—especially when you feel emotionally flooded.

In this episode, you’ll:

• Learn to identify and label emotions mindfully
• Use the breath as an anchor during emotional intensity
• Visualize emotions as waves that rise, peak, and pass
• Build emotional resilience without judgment or avoidance

Perfect for moments of overwhelm or regular emotional check-ins.

Best experienced in a quiet space with headphones.

Let the waves come—and trust that you can ride them out.

In this faith-based meditation, you’ll be guided through a calming, scripture-centered reflection designed to help you let go of striving and find peace in God’s presence. Through deep breathing, silence, and gentle prompts, you are invited to release your burdens, surrender control, and trust in God’s sovereignty and love.

In this episode, you’ll:

• Reflect slowly and prayerfully on Psalm 46:10
• Settle your body and mind through breath and stillness
• Let go of stress, anxiety, and overwhelm
• Rest in the assurance of God’s presence and faithfulness

This is a sacred space to recenter your heart and spirit. Whether you’re feeling anxious, weary, or just in need of quiet, this meditation offers you a few peaceful minutes to simply be with the Lord.

Best experienced in a quiet setting, with headphones if possible.

Take a deep breath… and be still.

In this 10–15 minute session, you'll be gently led through breathing, body awareness, and sensory grounding techniques—all designed to bring you back into the here and now. Whether you're starting your day, resetting during stress, or winding down in the evening, this calming practice helps soothe the nervous system and restore emotional balance.

In this episode, you’ll:

• Anchor your attention in the breath and body
• Use the senses to reconnect with the present moment
• Gently release mental tension and restlessness
• Cultivate a calm, steady inner space

Perfect for beginners and experienced meditators alike.

Best experienced with headphones and a quiet space.

You deserve peace—even one breath at a time.

In today’s episode, you’ll be gently led through a future-focused visualization designed to help you connect with your purpose, reduce anxiety, and see your path with greater clarity. Whether you’re at a crossroads, working toward a goal, or simply needing encouragement, this practice helps you step into your future with confidence and calm.

You won’t need anything but a quiet space, a few uninterrupted minutes, and your breath.

In this session, you’ll:

• Ground your body and mind with gentle breathwork
• Visualize a peaceful and empowered version of your future
• Reflect on what matters most to you
• Leave with a renewed sense of hope and direction

Let this episode be your reset—a moment to reconnect with your dreams, your resilience, and the beautiful life that’s waiting ahead.

Join me as I explore the different types of trauma, the ways it manifests in our lives, and the latest research on its effects. We'll discuss common symptoms, coping mechanisms, and the importance of seeking professional help. Additionally, I share my personal experience with trauma and discuss insights that shed light on the pathways to recovery and resilience.

Whether you're a mental health professional, someone who has experienced trauma, or a loved one seeking to understand and support, this episode offers valuable knowledge and compassionate guidance. Tune in to gain a deeper understanding of trauma and learn how to navigate its challenges on the journey toward healing.

Whether you're seeking support, information, or inspiration, this episode provides a welcoming and informative introduction to navigating the delicate topic of mental health. Tune in and start your journey toward better mental well-being with me.

Crisis Text number: Text HOME to 741741

Crisis Text Line | Text HOME to 741741 Free, 24/7 Mental ...Crisis Text Linehttps://www.crisistextline.org

Call 988 (Suicide & Crisis Lifeline)

Find a local therapist: https://www.psychologytoday.com/us/therapists

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