https://www.burlesoncounselingandwellness.com/blog daily 0.75 2024-01-31 https://www.burlesoncounselingandwellness.com/blog/treading-water-embracing-the-art-of-maintenance-and-giving-grace-to-imperfection monthly 0.5 2024-01-31 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1705957516317-3WZUOWW6DWDYXK9B41EE/image-asset.jpeg Blog - Treading Water: Embracing the Art of Maintenance and Giving Grace to Imperfection Acknowledge Your Feelings Start by acknowledging and accepting the feelings of disappointment or self-criticism. It's okay to recognize that you might have different expectations for yourself. Allow yourself to feel without judgment. Challenge Unrealistic Expectations Reflect on whether the expectations you set for yourself are realistic and attainable. Often, we hold ourselves to exceptionally high standards that may not be sustainable. Adjust your expectations to be more realistic and compassionate. Focus on Effort, Not Just Results Shift your focus from the end result to the effort you put into your work. Acknowledge the steps you took, the challenges you faced, and the progress you made, even if it doesn't align with your initial expectations. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1705957309532-CJGCYTM9F7E1OMSZ9JH0/image-asset.jpeg Blog - Treading Water: Embracing the Art of Maintenance and Giving Grace to Imperfection - Make it stand out Not quite drowning, but getting nowhere. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1705957740956-JZ0XVOLWQQ6DP3RDPBS3/image-asset.jpeg Blog - Treading Water: Embracing the Art of Maintenance and Giving Grace to Imperfection Practice Mindfulness Engage in mindfulness techniques to stay present in the moment. Mindfulness helps you observe your thoughts without judgment and can prevent the mind from spiraling into self-criticism. Techniques such as deep breathing or meditation can be helpfu Cultivate Self-Understanding Take time to understand the reasons behind your perceived lack of effort. Are there external factors, such as stress or fatigue, that may have affected your ability to work as hard as you wanted? Understanding the context can foster self-compassion. Practice Positive Self-Talk Monitor your internal dialogue and replace self-critical thoughts with positive and understanding language. Instead of berating yourself for not working hard enough, acknowledge that you are human, and everyone has moments when they fall short of their own expectations. Learn from the Experience View the situation as an opportunity for growth and learning. Ask yourself what you can learn from this experience and how you can make adjustments moving forward. This mindset can turn perceived failures into valuable lessons. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1705957948700-W98END1FX7PUL19RM7KQ/image-asset.jpeg Blog - Treading Water: Embracing the Art of Maintenance and Giving Grace to Imperfection Embrace Imperfection Embrace the reality that everyone is imperfect, and setbacks are a natural part of life. Accepting imperfection doesn't diminish your worth; it makes you human. Allow yourself the grace to be imperfect and to learn from your experiences. Seek Support Share your feelings with a trusted friend, family member, or therapist. Talking about your struggles can provide perspective and emotional support. Others may offer insights or encouragement that can help you navigate your feelings. Remember Common Humanity It’s important to remember that you are not alone. There are many people, other high-performing, successful people, who also struggle. We all get tired, overwhelmed and need to catch our breaths from time to time. This is part of the human condition. Extend the same grace and compassion to yourself as you would to a friend or loved one going through a similar situation. https://www.burlesoncounselingandwellness.com/blog/simple-ways-to-maintain-peace-balance-and-sanity-during-the-holidays monthly 0.5 2023-11-09 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1699544717460-UQCBWSWMD0ZYWT9JAY98/image-asset.jpeg Blog - Simple Ways to Maintain Peace, Balance and… Sanity During the Holidays - Practice Saying “No” It’s okay to say no to travel plans or holiday events if they become overwhelming. It can be hard at first, especially if you are used to taking on… well, everything. If you feel guilty saying no, try to remind yourself how much more present and peaceful you will be when you are not thinking about the next five events you have to attend! Identify your needs and get comfortable with prioritizing you and your family over others expectations of you. Pay attention to how people are really affected when you say “no”. We often have a harder time saying it than others do accepting it. Notice how others do it. Learn to confidently yet graciously set boundaries. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1699544035914-QRATGDTCG4I25JEKY6MK/image-asset.jpeg Blog - Simple Ways to Maintain Peace, Balance and… Sanity During the Holidays - Nourish your body Our eating, sleeping and exercise routines can fall off the wagon during the holiday season. Maintaining healthy wellness habits can help you enjoy the fun (and chaos) the holiday season may have in store. Stay hydrated. This will keep you looking and feeling your best and will flush extra sugar, salt or alcohol from your system (bye bye, toxins). Eat on your regular schedule to keep your blood sugar steady and avoid becoming overly hungry. Move your body at least once a day. Go for a walk, swim, bike, yoga, lift weights. Find something that turns you on and go for it! Strive for 8 hours of sleep. Treat Yo’self! Allow some indulgences but make them the exception not the norm. Plan your splurges. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1699544306363-T7HCZ0MC11FKFRACXD8M/image-asset.jpeg Blog - Simple Ways to Maintain Peace, Balance and… Sanity During the Holidays - Create Time for Self-Care Extra stress, unrealistic expectations or even sentimental memories can bring on the holiday blues. Many people choose to numb painful emotions with food, alcohol or busy themselves with work. While this might provide a temporary distraction, these emotions will return and may become more intense. Allow some time and space for you. Breathe, meditate, go for a walk Schedule a massage or a facial (or both!) Journal Confide in a close friend Find a therapist who can help you unpack those feelings, thoughts and emotions https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1699545064656-VG4H4GSB18H1B0ZNKOQZ/image-asset.jpeg Blog - Simple Ways to Maintain Peace, Balance and… Sanity During the Holidays - Create Your Own Traditions Much of the stress and pressure around the holidays center around what we should be doing or what has always been done. Trying to preserve family traditions and expectations can lead to conflict, feelings of resentment and disconnection. Talk to your family about what's important and what will deepen your feelings of love and connection. Keep simple, meaningful holiday traditions. Focus on gratitude and adjust expectations. Be intentional with how you spend your time. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/2ad9fadb-a1ed-4a49-aa05-fff546b6c31a/Rachel_Burleson_Branding_Session-1.jpg Blog - Simple Ways to Maintain Peace, Balance and… Sanity During the Holidays - Seek Help if needed For many, the holidays are filled with dread and obligations to people who may not have been very supportive of you throughout your life. Don't let anxiety and overwhelm steal the joy from your holidays. Reach out for support, and let's work together to make this season a time of growth, connection, and self-discovery. Your well-being matters, and I am here to help you navigate through it all. Click the link below to schedule a free 20-minute consultation call. https://www.burlesoncounselingandwellness.com/blog/walking-towards-healing-exploring-the-power-of-walk-talk-therapy monthly 0.5 2023-10-30 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/60125dc0-891e-4a10-8993-54e8508c425c/IMG_6072.jpg Blog - Walking Towards Healing: Exploring the Power of Walk Talk Therapy - I have just finished trying my shoes when my client pulls into the parking spot beside me. We are both dressed in comfortable workout clothes, tennis shoes and sunscreen on. We start our fitness trackers (this will definitely count as a workout) and head out on the trail to start our therapy session. Welcome to my therapy office! https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1698694421226-T58BAIEKQW42WHVBG3WG/image-asset.jpeg Blog - Walking Towards Healing: Exploring the Power of Walk Talk Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1698693900956-4QQC1KRNO5BYAR2T19WH/image-asset.jpeg Blog - Walking Towards Healing: Exploring the Power of Walk Talk Therapy - Fortunately, there's a therapeutic approach that offers a breath of fresh air—literally. For the past few years, I’ve been working with some of my therapy clients outdoors for walk-talk therapy. What is walk-talk therapy, you ask. Is that even legal? Walk-talk therapy, or sometimes referred to as ecotherapy, is a form of counseling that takes place outdoors, usually in a natural setting like a park, forest, or beach. Instead of the traditional office setting, clients and therapists engage in meaningful conversations while walking side by side. While we look like any two random people chit-chatting on a walk, this therapeutic approach embraces the healing power of nature and has numerous positive benefits on your mental, physical and spiritual well-being. https://www.burlesoncounselingandwellness.com/blog/blog-post-title-four-4bsd8 monthly 0.5 2023-10-30 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/fea6684d-be48-4713-a7aa-313c632844f9/Rachel_Burleson_Branding_Session-10.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - Get the diagnosis. Or don’t. Medicate. Or not. It’s your body and your choice. But ultimately, you have to decide if it’s working for you. It worked for me until I realized how my anxiety and over functioning were holding me back from having the relationships, career and life I truly wanted and deserved. It is a work in progress and worth every ounce of effort. If any of this resonates, I would love to support you in your journey of self-discovery and healing. To connect, feel free to email me at rachel@burlesoncounselingandwellness.com or schedule a free 20-minute consultation call by clicking the button below. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677186687521-GKLZQPS2HDHFB7AY9O9V/unsplash-image-SwHvzwEzCfA.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - The Hustle For years I had been doing it all, pleasing everyone and proving I was good enough, smart enough, capable and competent. When I talk about being a hustler, this is what I’m talking about. I worked three jobs, 60+ hours a week, worked out, meal-planned and prepped, took my son to school every day, picked him up and in later years drove him to and from work after school. I had three huskies at home that shed everywhere year-round, and extra twice a year, and a neurodivergent partner (inattentive presenting) that left a trail of chaos and mess in his wake. Don’t get me wrong! He is very sweet, loving and caring but messy. Thanks to OCD and perfectionist tendencies that correlate to both anxiety and high-performing ADHD, I made sure I swept, vacuumed, wiped, mopped and tidied my home every morning and evening to ensure my house was perfect. My day started at 5:30 am and ended at around 10 pm. There was no downtime, no space for “self-care”. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677187288163-1BQ76ZAZGDHK0F6URNH8/unsplash-image-xMNel_otvWs.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - Breathwork Pranayama is the regulation of the breath through certain techniques and exercises. Many yoga classes have pranayama exercises incorporated into them. Some classes are dedicated to the practice. If you choose to try a pranayama class, my overstimulated nervous system wishes yours the best of luck with this. It’s way harder than trying to stand on your head! To keep it simpler and more practical, practice some deep belly breathing. To do this, place one hand on your belly and one hand on your chest. As you inhale, focus on sucking your belly in as you draw air into your lungs through your nostrils. Pause and as you exhale gently through your mouth, push the air out with your belly. You should feel the rise and fall of your belly with this breathing. This is kind of fun to do if you have a heart rate monitor on. You can watch your heart rate decrease with each breath, especially if you’re stressed. Meditation I actually find trying to meditate with high-performing ADHD funny. I believe it works, but it’s cat-wrangling at its finest. The whole practice is set up on the pretense of failure. During meditation we are asked to clear our minds, but our minds are designed to think… even during meditation. So when you notice your mind wandering away, you are to simply acknowledge the thought and return your attention to your breath. Cool. As an overachiever and perfectionist who can’t sit still, this is both the challenge and the work. Allow your thoughts to wander, gently bring them back to the breath, and don’t judge yourself. I’m still working on sitting still and breathing. I’ll let you know when I start to make peace with meditation. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677186969773-4OU88APMCDLDGY3J46V2/unsplash-image-JwYsUx7JyuA.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - Breaking the Cycle What I have come to understand about myself is that my neurodivergent brain and nervous system needs to stay busy and active. I actually use ADHD to my advantage to get shit done. While this seems great (and is for the most part), if gone unchecked can lead to burnout, exhaustion, resentment and feelings of isolation. Been there, done that. The first step to getting the anxiety and over functioning associated with high-performing ADHD under control is to understand what’s going on. For some, a formal diagnosis and discussion of treatment options may be necessary. For me, once I actually completed an ADHD screening and realized I truly met the criteria (not just a half-joking self-diagnosis) the pieces all started to fall into place. I never saw myself as anxious but quickly could see some of the signs and symptoms and how they manifested in my thoughts and behaviors. With this new insight, I am working intentionally on slowing down, doing less and being mindful of what’s going on with my body, mind and thoughts. Here are also additional tools that may be helpful. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677187127283-HEFMHI0L75SKFAE5IFM9/unsplash-image-6CLBoiWuzSU.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - Mindfulness Mindfulness is simply being aware of your thoughts, feelings, body, and surroundings. We often move through life on auto-pilot, acting and reacting to what’s going on in and around us. Mindfulness is the pause that allows us to become aware of and interrupt the deeply worn neural pathways of thought and behavior. If we want to stop the anxious behaviors of overfunctioning, we need to catch ourselves in the act and intentionally practice new ways of managing ourselves. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677187516799-DBZIDAMNKVIKSZY6I4YS/unsplash-image-7Sq5F91qy34.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - Journaling Journaling is an amazing therapeutic tool to help us increase mindfulness, process difficult thoughts and experiences and focus on our goals and dreams. I wrote a bunch on the benefits of journaling and how to create a journaling ritual you can find here. Journaling is a great way to start unpacking and processing how we have lived our lives perfecting and performing to prove our value and worth. It brings awareness to anxious behaviors and how we over function as a coping mechanism and gives space and clarity that allow for growth and change. Healthy Habits We cannot overlook the importance of a healthy diet, proper hydration and adequate sleep in regulating our mood and performance. Additionally, putting limits on social media and television, as well as limiting our alcohol intake can be beneficial in reducing stress and anxiety and keeping ourselves focused and productive. High-performers often need an outlet for the demands and expectations we (and others) place on ourselves. Social media, TV and drugs and alcohol can provide a way to dip and numb for a bit, but can also increase feelings of anxiety, procrastination and lower self-worth. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677187193324-ZXBHTR2R55O1A97ZN2GV/unsplash-image-JPGS3UGKKag.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 2) - Movement Movement is exceptionally beneficial for a busy nervous system and mind. Research shows that a 10 minute walk can reduce anxiety up to 20% by giving you a powerful boost of serotonin and increasing dopamine production in your brain (more happiness chemicals). Yoga has also been found to help ground those with anxiety and ADHD. Focusing on both your body and breath during each pose can help calm your body and boost your overall mood. I recommend clients incorporate both more active movement like running, walking, swimming or cycling in addition to the more focused, grounded movement practiced in yoga. https://www.burlesoncounselingandwellness.com/blog/blog-post-title-three-9eega monthly 0.5 2023-03-08 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677182343527-ESHOM0HAWIUBXCAV234K/unsplash-image-DRJ6fqRM2is.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 1) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677182730266-YAG3MI3WLROYW0YSYMM6/unsplash-image-EExDLBzLq0g.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 1) - Over the past decade, I have learned a few things: I have undiagnosed ADHD. What I experience are also symptoms of anxiety. Anxiety can be used as a coping mechanism of ADHD. I am not alone. Damn! That so doesn’t go with my hustler, gangster vibe. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677183496884-TMSM7TKH0K0NPTVSKYMA/unsplash-image-qJME1eVcej8.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 1) - Inattentiveness and carelessness Inability to finish a task before starting a new one Poor organizational skills Inability to focus Forgetfulness and misplacing items Impulsivity Restlessness Excessive talking https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1677184092758-6RN6Y20Y8K65CFGBU7YG/unsplash-image-gZB-i-dA6ns.jpg Blog - From Hustle to Flow; High-Performing ADHD, Anxiety and the Need to Chill the Fuck Out (pt 1) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.burlesoncounselingandwellness.com/blog/blog-post-dear-diary-pt2 monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1676175941960-NHLLPZANL9R8MZN2MALP/unsplash-image-4M61FUrMsZM.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 2) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1676177663576-KU6RFP6YXWZ978SG33DM/unsplash-image-u_z0X-yrJIE.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 2) - Indulge Your Senses You can help turn routines and habits into rituals by engaging your 5 senses. Light an incense or scented candle. Make some hot, fragrant tea or cup of coffee. Find your favorite spot in your house, on your porch, in a hammock or… at your desk at work with the lights dimmed. Cuddle up in a fluffy blanket or cozy sweater. Do something to make this process special. I have a friend who has a special spot in her home. On a small table in front of a sunny window she has created a home altar, with pictures of important people and places in her life. She has decorated the space with crystals, plants and candles. Each morning, after her yoga practice, she lights an incense and candle and sits there with her tea. After reciting her daily affirmations, she closes her eyes, releases any tension from her body and mind and begins to write. It doesn’t matter how long or what. She just writes. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/56baa186-a388-4ead-9854-60bd9d21b5a5/Rachel_Burleson_Branding_Session-3.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 2) - Ok, ok, ok… this was my fantasy again. But you get the idea. Write every day. Or almost every day. Hand write it or type it. Read it or don’t. Just do it. Let the process happen. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1676175541063-8MFNRY6M74ISMY05PKHT/unsplash-image-COcFGkKLPOo.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 2) - Create a Ritual for Journaling Creating a ritual for our journaling practice gives it greater significance, allows us to process at a deeper level and makes it not a bothersome routine that has to get done, but an activity to look forward to each day and a necessary tool to your healing journey. Rituals have long been an important part of the human experience. Rituals differ from habits and routines, as they connect us to something more meaningful and gives a greater sense of purpose. Routines are things we need to get done, like brushing our teeth or making the bed, and are goal-oriented. Rituals connect us to our deepest thoughts and feelings. They connect us to one another and to ourselves. Below are some simple steps to create a journaling ritual. https://www.burlesoncounselingandwellness.com/blog/blog-post-dear-diary-pt1 monthly 0.5 2023-02-12 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1676172719224-SKG6T1MBZZ1BX4Y07BOO/unsplash-image-rCyiK4_aaWw.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 1) - Journaling as Part of the Therapeutic Process As a therapist, I encourage my clients to use journaling as a mindfulness and processing tool. In order to heal from our pasts, we must be mindful of the negative stories we have created about who we are and how we show up in the world. We must unpack where those thoughts, feelings and beliefs came from and how they manifest in our habits and behaviors. Journaling allows us to connect the dots from past experiences to our current day lives, becoming mindful of unproductive, internalized beliefs and attitudes. Once we become aware of our internal narratives, we can start to coach ourselves from a place of love and compassion. We can rewrite those stories from a kinder, gentler and more gracious place. And it is from here that we can create the life, love and connections we desire. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1676172951353-PESWCAGU5QKPIE0HXRKF/unsplash-image-a5EbQpl-IHw.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 1) - Journaling as Meditation If you’ve ever tried to meditate, you can attest to how difficult it can be. Traditional meditation requires us to clear our mind of thoughts, a process and skill to practice and develop. The goal isn’t to do it “right”; the goal is the process, both successes and failures. The goal is observation and release. Consider journaling a meditative process. It’s not about writing well or at length. Your journal is for you and the goal is the process. Journaling allows us to clear our minds and gain clarity. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1676172056090-8NUYY10XQ8OHWS5JDC5Z/unsplash-image-LPoxDWa1zBM.jpg Blog - Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 1) - Dear Diary, Today was so rad! My mom let me get my ears pierced and I can’t wait to show all my friends! So excited!!! Love, Me So many of us think of our 4th grade diary when we think of journaling, and the resistance is strong. What should I write? What if I can’t stay consistent?? What if someone finds it??? https://www.burlesoncounselingandwellness.com/blog/category/ADHD monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/category/Anxiety monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/category/Journaling monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/ADHD monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/wholehearted+living monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/walk+talk+therapy+white+rock+lake monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/self-compassion monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/east+Dallas+counseling monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/east+Dallas+therapist monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/holistic+therapist monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/east+Dallas+therapy monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/self-worth monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/morning+rituals monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/high-performing+ADHD monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/alternative+therapy monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/balance monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/women%27s+issues monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/let+it+go monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/grace monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/boundaries monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/burnout monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/self-care monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/stress monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/self-love monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/journaling+as+meditation monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/holistic+therapy monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/mindfulness monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/authenticity monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/personal+growth monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/personal+development monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/holiday+stress monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/wellness+routines monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/perfectionism monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/anxiety monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/overwhelm monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/journaling+as+therapy monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/meditation monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/daily+rituals monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/self-discovery monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/journaling+as+self-care monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/walk+talk+therapy monthly 0.5 https://www.burlesoncounselingandwellness.com/blog/tag/movement monthly 0.5 https://www.burlesoncounselingandwellness.com/home daily 1.0 2024-04-01 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/2ce3383e-7492-4787-af0d-380dfbf2c3b6/Rachel_Burleson_Branding_Session-17.jpg Home - I’m Rachel Burleson, a Licensed Professional Counselor located in east Dallas, Texas. I love working with women, because I have been where you are. I understand how easy it is to fall into the trap of “hustling for your worth”. If I was just thinner, prettier, funnier, wealthier, more accomplished…THEN I’d be worthy enough of the love, recognition and connection I deserve. I can relate to those feelings, because I have been there too. I want you to know that you matter here. You have been keeping yourself busy, accomplished, and perhaps numb in order to distract from that aching feeling that deep down you’re not good enough. It’s time to stop fighting. You came here because you know how great you are, but you need to learn to let go of the fear that is holding you back, the doubt you’re not enough. I will help you find your strength, live the life you truly want and be the BADASS woman you are! I am here for you every step of the way. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1669839439385-IOV487YDXKC28C30ET3A/unsplash-image-RWnpyGtY1aU.jpg Home https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1669839648702-SRR4NFXMQXMA7JE65EBE/unsplash-image-4Y_NYmAqMyg.jpg Home https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1707324981097-UF34TQ0ALMHS5PD5FTRH/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/4e442095-72bf-448c-8adc-d16099b66087/Rachel_Burleson_Branding_Session-26.jpg Home https://www.burlesoncounselingandwellness.com/about-workwith daily 0.75 2023-01-31 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/3f247f5c-0192-4ea7-9966-a5a9faba24e7/Rachel_Burleson_Branding_Session-1.jpg Work with Rachel - What it’s like working with me Therapy with me is like going for a long walk with your friend and having those deep life conversations (like, we can literally go for a walk). I’ve been told I’m pretty down-to-earth and have a knack at really seeing my clients. I “get” you because I am you. I don’t pretend to be the all-knowing sage with the answers (I wish), but I will help normalize and validate your struggles. I will be by your side to help you gain insight, clarity and reach your goals. I’m not your typical therapist (I know, that’s what all the therapists say). You get my honest, authentic, imperfect self, willing to question and hold you accountable and willing to be wrong. You know yourself the best. I won’t ever pretend to know you better than you do. However, I will call you on your BS when needed. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/9248343b-8e07-4223-bfe7-4bba714034b3/Rachel_Burleson_Branding_Session-13.jpg Work with Rachel - What you will learn In therapy Develop compassion for yourself and embrace your imperfections. Rewrite your internal narrative and let go of the negative ones that have held you back from fully embracing life. Be mindful when fear, anxiety and perfectionism try to run the show, and show them who's BOSS. Replace perfectionism, busyness and numbing with healthy habits, strong daily rituals and communicate clear expectations and boundaries. Tell your inner critic to F- off. You can sit with those thoughts and emotions without spiraling or allowing them to define you. You can finally free yourself from what has been holding you back, free to take up space and dream BIG, free to create the life you DESERVE. I got you! Let’s do this! https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1650602369195-9W0YVAR7YU0RV4B60SU9/unsplash-image-aIYFR0vbADk.jpg Work with Rachel - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.burlesoncounselingandwellness.com/investment daily 0.75 2025-11-10 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1650825221553-ATICJYU6DM6P137SAYPQ/unsplash-image-BQMZ5ligqps.jpg Investment - therapy is an investment in yourself and your wellbeing. Compare the financial cost of short-term therapy to the possible long-term emotional costs of NOT seeking help: The benefits far outweigh the risks. Aren't you worth it? https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/41936e69-2346-4521-bcef-a8c7d34f242a/Rachel_Burleson_Branding_Session-25.jpg Investment - Ready To Get Started? I Can Help. Let's Start Today. https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1711424405336-3O3OHA3NG1IF3D7WGD70/image-asset.jpeg Investment https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1711425033983-ZRT8S8N8B4GOO8M4U30Y/image-asset.jpeg Investment https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1711425573853-G6L3I17EXOJW5N35O676/image-asset.jpeg Investment https://www.burlesoncounselingandwellness.com/faq daily 0.75 2022-11-07 https://www.burlesoncounselingandwellness.com/about-credentials daily 0.75 2024-03-05 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/53cc3379-1cd7-4595-bed5-dcdbb4acc9c3/image-asset.jpeg Credentials Education 2006 Master’s of Science in Counseling, Texas A & M University, Commerce 1998 Teacher Credential Program, California State University, Fullerton 1997 Bachelor’s of Science in Child Development and Adolescent Studies, California State University, Fullerton Licensure Licensed Professional Counselor in the state of Texas (License #84594) Licensed Professional Counselor in the state of Missouri (License #2024005929) Certifications 200-hour RYT Certified Personal Trainer with National Council of Strength and Fitness https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1650660553123-NOQVXVGN3QA71BY3QB68/unsplash-image-ObpCE_X3j6U.jpg Credentials - I incorporate a variety of therapeutic approaches including: Rational Emotive Behavioral Therapy (REBT) Mindfulness-Based Cognitive Behavioral Therapy (MBCBT) Solution-Focused Therapy Adlerian Therapy Walk-Talk Therapy Shame-Informed Therapy https://www.burlesoncounselingandwellness.com/self-esteem daily 0.75 2024-04-01 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1650685124987-AYLW6R3YOZRCTBBZDDMJ/unsplash-image-pId0KssmHK4.jpg Self-Esteem - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.burlesoncounselingandwellness.com/life-transitions daily 0.75 2024-04-01 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1650828572741-FV2X2A52KTW4WZAYKYOY/unsplash-image-CXS27RrJObQ.jpg Life Transitions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.burlesoncounselingandwellness.com/walktalk-therapy daily 0.75 2022-11-07 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/9dbbfe26-e612-47d9-a02a-0c77e2c5ee4f/Rachel_Burleson_Branding_Session-32.jpg Walk-Talk Therapy - benefits of walk talk therapy include: Increases body-mind connection Physical movement allows our minds to process difficult emotions and experiences Walking encourages your brain to change and grow by forming new neural pathways, a process known as neuroplasticity. Neuroplasticity allows healing and growth to occur. Reduces depression and anxiety Increases connection in the therapeutic relationship You don’t have to make awkward eye-contact, which actually can allow us to be more open and vulnerable https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/1650850688492-3FP4TWYU50HZYGISK6RT/GettyImages-1271554822.jpg Walk-Talk Therapy - What people think therapy looks like… https://www.burlesoncounselingandwellness.com/good-faith daily 0.75 2022-04-26 https://www.burlesoncounselingandwellness.com/bodyimage-sexuality daily 0.75 2024-04-01 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/4805f174-dc89-4685-b50e-64ef77826a87/IMG_2765.jpg https://www.burlesoncounselingandwellness.com/coaching daily 0.75 2024-03-26 https://images.squarespace-cdn.com/content/v1/626183e2100df358851009f2/ffe4828c-326b-4936-91d4-14c1dfc4e5d5/IMG_6586.jpg