In the late 1990's animal studies led neuroscientists to believe that stress could kill neurons in the brain (Uno et. al, 1989). Later, scientists studying brain injury observed that the brain would regain functioning weeks to months after the damage through neuronal genesis and collateral sprouting when influenced by changes in the environment, repetition of tasks, motivation, and neuromodulators (Puderbaugh & Emmady, 2024). The real world implications for these findings in therapy are that you have the power to change your automatic thoughts! Therapeutic exercises for mental health and neuroplasticity include cognitive restructuring, mindfulness meditation, gratitude journaling, behavioral activation, social skills training, progressive muscle relaxation, and positive affirmations. These exercises target cognitive, emotional, and behavioral processes to promote resilience and well-being by fostering adaptive changes in brain structure and function. When you book a session with me you will learn more about how to reinforce new neural connections that better serve the reality that you would like to live. Consultations are free, book using the button above.

Puderbaugh M, Emmady PD. Neuroplasticity. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557811/

Uno H, Tarara R, Else JG, Suleman MA, Sapolsky RM. Hippocampal damage associated with prolonged and fatal stress in primates. Journal of Neuroscience. 1989;9(5):1705–1711. 

The benefits of meditation last beyond the actual practice itself. When the body is in fight or flight for long periods of time, the stress can result in decreased immune response, increased cortisol, and increased blood pressure making way for additional ailments, increased anxiety, and increased depression. Meditation is the brain's way of communicating to the body that it is safe and helping the body to restore a healthy homeostasis. Studies examining long-term meditation have uncovered changes in the brain to include structural changes of the white matter and gray matter associated with emotional regulation, self processing, and perspective taking (Basso et. al, 2019). Exactly how long it takes for the benefits to kick in can vary by person but some studies have observed structural changes after 8 weeks (Basso et. al, 2019). From a therapeutic lens, this can be interpreted to signal that continued efforts are needed to help the body reap the benefits of meditation. When you book a session with me, I will continually guide you in meditation using relevant healing imagery that targets your direct concerns and gives way to any perceived obstacles. Clients often cry tears of relief and find healing on the very first try. I encourage you to start your journey today.

Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220. https://doi.org/10.1016/j.bbr.2018.08.023

Attachment styles describe patterns we develop around closeness, trust, and getting our emotional needs met in relationships. They are not fixed personality types or diagnoses. These patterns change as we have new experiences and develop new ways of relating.

With anxious attachment, a person often carries a negative view of themselves and a more positive view of others. In other words, they may unconsciously believe, “Other people are worthy of love and connection, but I have to work hard to be worthy of theirs.” This can create a heightened sensitivity to rejection, distance, or changes in another person's availability.

From this perspective, the goal isn't to become less needy or to stop having needs. The goal is to learn that needs are legitimate and to develop healthier, more direct ways of communicating those needs and getting them met. Instead of relying on reassurance-seeking, overthinking, protest behaviors, or trying to become “good enough” to keep someone close, a person can practice identifying what they need, asking for it clearly, tolerating uncertainty, and recognizing when another person is or isn't able to respond.

Our earliest relationships can shape what psychologists call internal working models: expectations about ourselves, other people, and what we can expect from relationships. When caregivers are inconsistent, unpredictable, emotionally unavailable, or difficult to rely on, a child may learn that connection is uncertain and must be worked for (Li et al., 2026).

These early expectations can become especially visible in romantic relationships. A partner's delayed response, emotional withdrawal, or need for space may activate an old expectation: “I'm going to be left,” even when the current situation doesn't actually mean that.

When old patterns feel deeply entrenched, therapy can help. Change begins by creating new experiences: both internally and in relationships. Common modalities used include parts work “IFS” to identify the hurting inner self; NLP to reprogram their beliefs. If trauma occurred, “EMDR” can be helpful to heal the instilled fears. Healing is less about becoming someone who “doesn't need anyone.” It is about developing the belief and experience that you are worthy of having needs, you can communicate those needs directly, other people are allowed to have needs too, and healthy relationships can make room for both.

Discover your attachment style: https://heymeadow.com/quiz

Li, S., Ma, Y., Cao, X., Liu, J., Qi, Y., & Chen, X. (2026). Childhood maltreatment and adult attachment: A three-level meta-analytic review. Trauma, Violence, & Abuse.

Some experiences that feel uncomfortable or confusing can actually be healthy responses until they begin interfering with your ability to live, connect, or move forward.

Healthy reflection vs. OCD-type rumination
Healthy reflection helps you understand what happened, identify what you need, and move toward a solution. OCD-type rumination can feel like problem-solving, but instead keeps you circling the same question, seeking certainty or reassurance without reaching resolution.

Healthy dissociation vs. problematic dissociation
A small amount of detachment can be the mind’s natural way of creating space during stress or overwhelming emotion. More significant dissociation may involve feeling disconnected from yourself, your surroundings, your memories, or your sense of time in ways that interfere with daily life. Tools such as the DES can help identify patterns that may warrant further exploration.

Healthy anxiety vs. problematic anxiety
Anxiety is not inherently unhealthy. In manageable amounts, it can alert us to potential problems and motivate preparation or action. Anxiety becomes problematic when it is persistent, disproportionate to the situation, or begins limiting your choices, relationships, or ability to function.

Healthy sadness vs. depression
Sadness is a natural response to loss, disappointment, change, and difficult experiences. It can come and go while still allowing moments of connection, pleasure, and hope. Depression is more than simply feeling sad, it can involve a persistent shift in mood, motivation, interest, energy, thinking, sleep, or sense of worth that begins to interfere with daily life.

Feeling your feelings

The goal isn't to eliminate uncomfortable experiences. It is to develop the ability to recognize what your mind and body are communicating, respond with intention, and return to the present. 

During sessions we will learn to develop healthy relationships with feelings to decrease the discomfort when they arise. We work through them rather than get over them.

Is a part of you desperate for love, while another part is ruthlessly shutting it down? You might be experiencing what’s known as the adult-child split. This is a common inner conflict that often stems from childhood trauma.

As kids, we learn to hide our true feelings and needs to gain approval or stay safe. But those hidden parts don’t just vanish. They stick around as our inner child, yearning for attention and love. Meanwhile, our adult self takes on the role of protector who is tough, critical, and determined to keep that pain at bay.

This inner battle has a huge cost. It can leave you feeling disconnected, numb, and far from your true self. 

The adult-child split is a survival strategy that often begins in childhood. When caregivers can’t consistently meet our emotional or physical needs, we feel unsafe and unworthy. To cope, we split off the hurt parts of ourselves, creating an inner child that holds onto that pain. This helps us get through tough times, but it also means we lose touch with the gifts and emotions of that inner child.

Our adult self steps in as the protector. It learns to judge, minimize, or even reject the inner child to keep us functioning. While this might have helped us survive as kids, it doesn’t work so well in adulthood. Instead of making the pain go away, it leaves us fragmented, exhausted, and stuck. Here are some signs you might be dealing with a hurting inner child.

• A relentless inner critic

• Struggling to connect with your emotions

• Feeling empty, numb, or like you’re just going through the motions

• Difficulty being kind to yourself or accepting care from others

• Turning to addictive behaviors to avoid pain

• Zoning out when emotions come up

• A deep fear of needing others or appearing vulnerable

• Persistent anxiety, depression, or shame

 During our first session we will visit with the hurting inner child to identify needs and begin to heal from the inside out. 

The cycle of domestic violence (also known as the cycle of narcissistic abuse) is a pattern of behavior in abusive relationships that often repeats itself over time. The glimpses of good behaviot create a confusing and harmful dynamic. Here's a breakdown of these phases:

1. Love Bombing: The abuser showers the victim with excessive attention and affection to create a strong emotional bond.

2. Devaluing: The abuser starts to criticize and belittle the victim, undermining their self-esteem.

3. Silent Treatment: The abuser ignores the victim or withdraws emotionally, creating feelings of isolation.

4. Discarding: The abuser ends the relationship or creates emotional distance, leaving the victim feeling abandoned or harmed.

5. Hoovering: The abuser tries to re-enter the victim’s life with promises of change and renewed affection, pulling the victim back into the cycle.

How This Leads to Love Addiction

• Unpredictable Rewards: The mix of intense affection and emotional withdrawal makes the victim crave the good times and fear the bad ones, leading to an addictive pattern.

• Emotional Rollercoaster: The highs during love bombing and the lows during silent treatment make the victim emotionally dependent on the relationship.

• Hope for Change: The occasional return of affection during hoovering creates false hope, keeping the victim stuck in the cycle, hoping for a better future.

This cycle makes it hard for victims to leave the relationship because they become emotionally attached and addicted to the highs and lows.