https://panoramicpdx.com/services-1 daily 0.75 2020-09-04 https://panoramicpdx.com/resources daily 0.75 2025-04-15 https://panoramicpdx.com/resources/fall-nature-based-self-care monthly 0.5 2024-09-18 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1726641695974-6CPZVFQALCN86TK06RB8/unsplash-image-uE_N2i6-TRM.jpg Insights & Resources - Misty Trails and Cozy Moments: Embracing Fall with Nature-Based Self-Care - 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/v1/5f00eddcc58023124370e141/1726639863802-47MAAQWV5WH960IPHHJ4/unsplash-image-EWHejq3E0L0.jpg Insights & Resources - Misty Trails and Cozy Moments: Embracing Fall with Nature-Based Self-Care - 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/v1/5f00eddcc58023124370e141/1726638794221-LHEVD0DXL67SUILEMFTV/unsplash-image-yDN0aAiHSMg.jpg Insights & Resources - Misty Trails and Cozy Moments: Embracing Fall with Nature-Based Self-Care - 2. Nature Journaling Indoors On days when you can’t make it outside, take time to reflect on nature through writing or drawing. Sit by a window with a view of trees or the sky and begin journaling. Write about the sounds, smells, or sights of nature you’ve experienced recently. If you’re artistically inclined, sketch the natural elements you see or have experienced during outdoor activities. This practice helps deepen your connection with nature while providing a creative outlet for reflection. https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/7623b88d-a92d-4bde-b420-f24d2a30514f/melissa-askew-zM5oPxrxTqk-unsplash.jpg Insights & Resources - Misty Trails and Cozy Moments: Embracing Fall with Nature-Based Self-Care - Land Acknowledgment: As we engage in these nature-based practices, it’s important to honor that the land we benefit from belongs to Indigenous peoples. The Pacific Northwest is the ancestral and current home to many tribes, including the Chinook, Cowlitz, Multnomah, Clackamas, and Kalapuya peoples. I express deep respect for their connection to this land and recognize their ongoing stewardship of these sacred spaces. https://panoramicpdx.com/resources/moral-injury-in-focus monthly 0.5 2024-08-08 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1722803016974-IIDTLJB2YP05DEO08Z6C/mulyadi-JeCNRxGLSp4-unsplash.jpg Insights & Resources - Moral Injury in Focus: Why the DSM-5 Falls Short and How Therapists Can Bridge the Gap https://panoramicpdx.com/resources/understanding-moral-injury monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1722803016974-IIDTLJB2YP05DEO08Z6C/mulyadi-JeCNRxGLSp4-unsplash.jpg Insights & Resources - When Morals Collide: Individual and Systemic Impacts of Moral Injury - Moral injury is a term used to describe the psychological, emotional, and spiritual distress that individuals experience after committing, witnessing, or being unable to prevent actions that violate their deeply held moral or ethical beliefs. Unlike PTSD, which is typically associated with fear-related trauma, moral injury arises from experiences that transgress one's moral framework, leading to feelings of guilt, shame, and betrayal. This can occur in various contexts, including military service, healthcare, first responders, and other professions where individuals may face morally challenging situations (American Psychological Association, 2020). https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/30ad26fb-c737-48d5-aa6d-53c463106515/iStock-1282328376.jpg Insights & Resources - When Morals Collide: Individual and Systemic Impacts of Moral Injury - 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/v1/5f00eddcc58023124370e141/1682147645158-PPXCPLNM0HE3DNSFZCHZ/IMG_0188%2B%25281%2529.jpg Insights & Resources - When Morals Collide: Individual and Systemic Impacts of Moral Injury - Your well-being and ethical alignment in your professional life are important, and I am committed to helping you achieve both. Let’s work together to address the impacts of moral injury and pave the way for a more fulfilling and aligned career. https://panoramicpdx.com/resources/counseling-for-emotional-recovery-after-job-loss monthly 0.5 2024-04-07 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1712516792682-OII5BZSWUSN6KB0QF2RT/image-asset.jpeg Insights & Resources - Counseling for Emotional Recovery After Job Loss - Losing your job can feel like a seismic upheaval in your life, shaking the very foundations of stability and security. Whether it's being laid off due to company restructuring or being fired for performance reasons, the emotional toll can be profound. In moments like these, feelings of inadequacy, failure, and even worthlessness can inundate your mind, making it challenging to see a path forward. However, it's crucial to recognize that these feelings are not indicative of your true worth or capabilities. https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1613173759284-996DYDN9RDTLVBYQFKNV/IMG_0189.jpg Insights & Resources - Counseling for Emotional Recovery After Job Loss - Remember, you are not defined by your job, title, or professional status. Your worth extends far beyond the confines of any employment situation. Know that you are deserving of compassion, support, and healing in the aftermath of a job loss. I'm here to support you with expertise, empathy, and dedication. https://panoramicpdx.com/resources/learning-assertiveness-skills-and-boundary-setting-in-therapy monthly 0.5 2024-06-17 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1711066325582-5QCTWRY0ZJSY5T5IRR1M/image-asset.jpeg Insights & Resources - Learning Assertiveness Skills and Boundary Setting in Therapy - Common Situations that Lead to Difficulty with Assertiveness and Boundary Setting: Childhood experiences of invalidation or neglect Traumatic experiences that erode trust in oneself or others Cultural or familial expectations that prioritize others' needs over one's own Workplace environments that emphasize compliance over autonomy Relationships with controlling or manipulative individuals https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1711067030729-W2WPAEGZMXH10AHMYG78/image-asset.jpeg Insights & Resources - Learning Assertiveness Skills and Boundary Setting in Therapy - Mental Health Challenges Mental health challenges can arise if you find it difficult to be assertive or set boundaries: Increased stress, anxiety, and depression Low self-esteem and feelings of inadequacy Relationship conflicts and difficulties in establishing intimacy Burnout and exhaustion from overextending oneself Difficulty in making decisions or asserting personal preferences Inability to maintain a healthy work-life balance. https://panoramicpdx.com/resources/family-of-origin-trauma monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1710992859383-B6CW6Y4W1KWE1J5PUAO3/image-asset.jpeg Insights & Resources - Unearth Your Roots: Therapy for Intergenerational and Family of Origin Trauma - The dynamics of relationships often echo the patterns established in your formative years with parents or primary caregivers. https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/f05f336d-5824-48da-b59f-3931f8c492b6/tim-marshall-yEOCA6oiVqg-unsplash.jpg Insights & Resources - Unearth Your Roots: Therapy for Intergenerational and Family of Origin Trauma Looking closely at your family of origin is not to assign blame or dwell in the intense emotions that may arise from these reflections. Rather, it's a journey toward self-compassion, understanding, and validation. https://panoramicpdx.com/resources/portland-counseling-for-agoraphobia monthly 0.5 2024-06-17 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1708986069531-C03DKM5KVOV3Z1Q7VWY5/image-asset.jpeg Insights & Resources - Finding Freedom in the Rose City: Navigating Agoraphobia with Compassionate Therapy - Agoraphobia, often misunderstood, is not merely a fear of open spaces; it's a complex anxiety disorder that can confine individuals to their safe havens, be it the comfort of home or the familiarity of certain spaces. When you struggle with agoraphobia world beyond may appear daunting, triggering panic, anxiety, or a sense of impending doom. It's as if the walls of your mind are closing in, leaving you breathless in the vast expanse of the outside world. https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1708980974961-NZYC7VJUB5P7NGEWWWR8/image-asset.jpeg Insights & Resources - Finding Freedom in the Rose City: Navigating Agoraphobia with Compassionate Therapy - Your journey toward overcoming agoraphobia is a testament to your courage and the boundless possibilities that lie beyond your perceived limitations. https://panoramicpdx.com/resources/from-exhaustion-to-empowerment-navigating-burnout monthly 0.5 2024-08-08 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1694642044961-BD1NS9Y4MBXFKOTCRCSQ/image-asset.jpeg Insights & Resources - From Exhaustion to Empowerment: Navigating Burnout - "Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: Feelings of energy depletion or exhaustion. Increased mental distance from one's job, or feelings of negativism or cynicism related to one's job. Reduced professional efficacy." This definition highlights that burnout isn't just about feeling tired or stressed; it's a multifaceted syndrome that affects your physical, emotional, and professional well-being. https://panoramicpdx.com/resources/counseling-for-imposter-syndrome monthly 0.5 2023-09-12 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/f70af266-82f5-4187-bf0e-76c1fbbc3cd8/Your+paragraph+text+%281%29.png Insights & Resources - Overcoming Imposter Syndrome: How Compassion Focused Therapy Can Transform Your Self-Confidence - 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/v1/5f00eddcc58023124370e141/7e3c61ae-3233-4fe0-b00b-b687a465b149/iStock-1498074813.jpg Insights & Resources - Overcoming Imposter Syndrome: How Compassion Focused Therapy Can Transform Your Self-Confidence - I am trained in CFT and work with people just like you who are ready to break free from the grip of Imposter Syndrome. Compassion Focused Therapy provides an effective approach to shift your perspective, reduce self-doubt, and help you realize your true potential. Remember, healing takes time, so be patient with yourself along the way. You've got this! https://panoramicpdx.com/resources/anxiety monthly 0.5 2023-07-04 https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1686441924031-DY1MF17NYHOAFVGE0AUW/image-asset.jpeg Insights & Resources - Anxiety: Types, Prevalence, Symptoms, and Treatments - Prevalence of anxiety https://images.squarespace-cdn.com/content/v1/5f00eddcc58023124370e141/1686442570323-A6CE01KM13CY39QOZZ70/image-asset.jpeg Insights & Resources - Anxiety: Types, Prevalence, Symptoms, and Treatments - What to do if you have anxiety. There are many things that you can do on your own to relieve anxiety, but sometimes you need help. Psychotherapy and medication are the two most effective treatments for anxiety. Working with a therapist can help you reduce symptoms and manage your anxiety using proven tools and techniques. Your primary care doctor can rule out physical conditions with symptoms that are similar to anxiety and recommend the appropriate treatment. You can decide together if prescription medications could be introduced. You can use mindfulness exercises, breathing exercises, and physical activity to help manage symptoms of anxiety. Making healthy lifestyle choices and making behavioral or environmental changes help curb symptoms of anxiety. 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