Life By Design Therapy

  There was a time when anxiety felt like it defined me. The racing thoughts, the tight chest, the constant edge of dread…it felt like that was who I was. But over time, I’ve learned that anxiety is only one part of my experience, not the whole story. My body wasn’t working against me; it was doing its best to protect me, even when it felt overwhelming. That shift, realizing I wasn’t broken, that my nervous system could actually learn safety , changed everything. It didn’t happen overnight, but it started with small reminders. Words I could return to when my mind wouldn’t stop spinning. Now, when anxiety shows up, I don’t see it as a failure. I see it as a cue to slow down, breathe, and remind myself that ease is still possible. At Life By Design Therapy™ , this is the work we do every day, helping you reconnect with your body, find safety again, and begin to write a new story with your nervous system. ✨ Save this reel so you have these reminders for the days when anxiety feels hea...

  Parenting a teen can feel like walking a tightrope between wanting to protect them and also needing to let them figure things out. And sometimes, it’s easy to forget that showing up is enough. I want you to remember… ☀️ You don’t have to have the perfect response. ☀️ You don’t have to fix every problem. ☀️ Your presence, consistency, and willingness to listen make more of an impact than you realize. Teens are navigating some of the most complex years of their lives, balancing independence with belonging, identity with expectation, and emotions that often feel bigger than their ability to manage them. And while they may not always say it, your steady presence helps anchor them through it. So on the hard days, when the eye rolls feel endless or conversations fall flat, remember your effort to stay connected still matters. Every time you pause before reacting, model self-compassion, or remind them they’re not alone, you’re teaching them how to regulate, repair, and reach for con...

  You don’t have to wait for things to fall apart to start therapy. Sometimes the first signs you’re ready are quiet; you feel stuck in patterns you can’t name, you crave a space to talk without judgment, or you just want to feel more like yourself again. Therapy isn’t about fixing what’s broken; it’s about understanding what your mind and body have been trying to tell you. At Life By Design Therapy ™ , our holistic and somatic therapists help you reconnect with your nervous system, rediscover balance, and move through life with more calm and clarity. ✨ Learn more or schedule a consultation with the link in bio! https://www.lifebydesigntherapy.com/

  ✨ Please join us in welcoming Jhane Vargas, AMFT , to the Life By Design Therapy™ team! Jhane brings a grounded, compassionate presence to her work, helping clients slow down, reconnect with themselves, and explore the patterns that shape how they move through the world. She supports adults navigating stress, anxiety, life transitions, and identity exploration, and she’s passionate about creating a warm, safe space where clients can feel seen, understood, and empowered to grow. Jhane is currently accepting new clients with in-person, online, and evening appointments available. 💛 If you’ve been thinking about starting therapy or finding a therapist who truly meets you where you are, we’d love to help you connect with Jhane. [Link in bio or DM us for details] https://www.lifebydesigntherapy.com/holistic-somatic-therapists

  Some days it feels like the world is spinning faster than any of us can keep up. And for teens, the weight can feel especially heavy. Between school demands, pressure about the future, navigating friendships, constant social media exposure, and the endless stream of news…it’s a lot. As a parent, you might notice your teen pulling away by spending more time in their room, giving one-word answers, or meeting your questions with sass instead of conversation. Maybe they seem moody or unpredictable, and as a parent, it can be hard to watch and not know how to help. Your teen is in one of the most important seasons of life, discovering who they are, testing boundaries, and trying on different versions of themselves, all while the outside world keeps demanding more and more. Social media tells them who they should be. School tells them what they need to achieve. Friends and family may have expectations too. It’s no wonder so many teens are struggling with enormous stress, anxiety, and s...

  Behind every “boss” title is a human who carries a lot. You make decisions that ripple through others’ lives, constantly problem-solving, and carry the invisible mental load of leading well and caring deeply. If you’re in that role, this is your reminder: you deserve support too. You can take a breath, delegate, and let rest be part of your leadership. Protecting your mental health isn’t just good for you; it’s what allows you to lead with clarity, compassion, and presence. 💛 Today, we’re also celebrating our incredible founder and leader, Melody Wright, LMFT , whose vision, empathy, and authenticity make Life By Design Therapy™ what it is. Thank you for leading with heart and intention every day. If you’re ready to create space for your own mental health, our therapists at Life By Design Therapy™ are here to support you. https://www.lifebydesigntherapy.com/melody-wright-mft

  If your depression feels invisible to everyone else, this is for you. Depression doesn’t always scream. Sometimes it whispers through silence, stillness, and isolation. This quote was written to honor that experience; to put words to what feels impossible to explain. 📌 Save this for the days you need to feel seen. And if you’re ready for support, we’re here when you are. https://www.lifebydesigntherapy.com/depression-therapy

  There’s a common misconception that therapy is only for people in crisis, but I want you to know that therapy actually supports both the deep struggles and the quiet disconnects. Sometimes therapy is about learning how to breathe again after life has felt like too much. Those moments when anxiety, loss, or stress have taken over, and you just need someone to help you find your footing. Other times, it’s for when life looks “fine” on the outside, but inside you feel off, for when you are feeling distant from yourself, running on autopilot, or unsure why the things that used to bring joy don’t feel the same anymore. Therapy meets you wherever you are. You’re human, and there’s nothing wrong with that. 💛 If you’ve been wondering whether therapy might be right for you, our Client Care Coordinator, Kirsten , is here to help you take that first step and connect with a therapist who’s the right fit. https://www.lifebydesigntherapy.com/therapy-phone-consultation

  I know what it’s like when anxiety feels heavier than usual, when your body is tense, your mind is racing, and even the smallest things feel overwhelming. 🌿 Right now, so many of us are living with more uncertainty, constant exposure to difficult news, and the weight of caring for others. Your nervous system wasn’t built to hold this much for this long, which is why it may feel like you’re always on high alert. But here’s the truth: it doesn’t mean you’re weak or failing. It means you’re human in a world that feels overwhelming. ✨ Therapy can help lighten that load. It gives you a safe space to process what’s weighing you down, learn how anxiety shows up in your body, and discover tools that bring steadiness back into your day-to-day. 💛 If your anxiety has been feeling heavier lately, know you don’t have to carry it alone. Support is here when you’re ready. https://www.lifebydesigntherapy.com/therapy-phone-consultation

  I know what it’s like to live with anxiety; to feel your body tense up for no clear reason, to lie awake at night with your thoughts running in circles, or to carry that heavy sense of dread through your day. It takes me back to college during finals week. I can still remember the late nights with my roommates, trying to pull all-nighters, grabbing junk food and soda to push through, running on maybe four hours of sleep before doing it all over again. My body felt like it was in complete stress mode: exhausted, jittery, and constantly on edge. Read More https://www.lifebydesigntherapy.com/blog/6-natural-ways-to-ease-anxietynbsp

  When anxiety hits, it can feel like your whole system has been hijacked. Your heart races, your thoughts spin, your body tenses up, and all you want is relief, fast. The good news? There are ways to support your nervous system in the moment. These aren’t about forcing anxiety to disappear, but about signaling to your body that it’s safe enough to begin settling again. ✨ 3 Body-Based Tools to Calm Anxiety Quickly : 1️⃣ Ground through your senses Look around and name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This anchors your nervous system back into the present moment instead of letting the mental loops continue. 2️⃣ Release stored tension Anxiety often shows up in clenched jaws, tight shoulders, or restless hands. Try rolling your shoulders down and back, unclenching your jaw, or closing your fists and spreading your fingers wide. Releasing tension in the body tells your brain: “It’s okay to let go.” 3️⃣ Reset with ...

  Therapy isn’t always about “feeling fixed” overnight; it’s about noticing steady, meaningful shifts in your daily life. 🌿 With somatic and holistic therapy , those shifts often begin in the body. You might notice… ✨ Tension that feels easier to release ✨ A steadier nervous system, fewer extremes in mood or energy ✨ Healthier ways of coping that feel natural, not forced ✨ Relationships improving as you hold clearer boundaries ✨ A growing sense of trust in yourself and your ability to handle what comes These are signs that therapy is working, even if the process feels slow at times. Somatic and holistic therapy go beyond understanding your thoughts; they help you connect with your body, too. By bringing your body, mind, and emotions into alignment, this approach creates change that feels deeper and more lasting, not just surface-level. 💛 At Life By Design Therapy ™ , we specialize in somatic and holistic approaches that go deeper than “talking it out.” If you’re ready to experien...

  I know what it’s like to live with anxiety, when your body feels tense for no clear reason, your thoughts won’t stop circling, or sleep feels out of reach. For me, it takes me back to college finals week, running on little sleep, jittery from caffeine, and constantly on edge. My body was stuck in fight-or-flight, and no amount of “don’t worry so much” could make it stop. That’s the thing about anxiety: if calming down were that simple, you would’ve done it already. That’s why I’ve learned to turn to practices that meet anxiety where it actually lives…in the body. 🌿 6 Natural Ways to Relieve Anxiety Grounding to Regulate Your Body – Anchor yourself in the present with sensory awareness (what you see, touch, hear, smell, and taste). Breathing to Help Your Body Settle – Slow inhales and longer exhales signal safety to your nervous system. Moving Gently to Release Tension – Stretch, walk, or shake out tension so it doesn’t stay trapped in your muscles. Journaling to Clear Mental...

  Anxiety often makes us feel like we need to think our way back to calm…to fix every thought, find every answer, silence every worry. But peace doesn’t come from perfect thoughts. It comes from reminding your body what safety and ease feel like. Sometimes that looks as simple as softening your shoulders, slowing down your breath, or pausing long enough to notice the ground beneath you. Not because the worry is gone, but because your nervous system can still find moments of relief even in the middle of it. 🌿 You don’t have to hold it all together. You don’t have to earn calm by fixing every anxious thought. Your body deserves these moments of rest…just as you are. ✨ Save this for the days you need the reminder: calm doesn’t mean the anxiety has disappeared, it means you’ve given your body a chance to breathe again. https://www.lifebydesigntherapy.com/

  Is This Anxiety? The Subtle Signs You Might Be Missing Have you ever noticed your heart racing at random times, or your stomach tightening even when nothing is “wrong”? Or maybe your thoughts always seem one step ahead of you, rehearsing conversations, preparing for worst-case scenarios, or circling around a worry you just can’t shake. If so, you might wonder: Is this anxiety, or just stress? I want you to know that anxiety doesn’t wear just one face, and it doesn’t always show up as panic attacks or uncontrollable worry. Sometimes, it’s subtle, woven into your body, your thoughts, your emotions… READ MORE https://www.lifebydesigntherapy.com/blog/nbspholistic-tips-for-healing-your-depression-7t7cg

  Starting therapy can feel overwhelming, but you don’t have to figure it all out alone. 💛 Here are a few of the most common questions I hear (and their answers): ✨ How do I know if I need therapy? If life feels heavier than you want it to, that’s reason enough. ✨ What happens in the first session? It’s simply a conversation to get to know you. No pressure to share everything at once. ✨ What if I don’t know what to say? That’s okay, your therapist will gently guide the process. ✨ Is therapy private? Yes. Your sessions are confidential and protected. ✨ What if I don’t click with my therapist? Finding the right fit matters. If something doesn’t feel right, we’ll help you connect with someone who does. Starting therapy doesn’t have to be scary; it’s just the first step toward feeling more supported and grounded. 🌿 👉 Ready to explore therapy ? Book a call with me today, and I’ll personally walk you through your options and help you find the best fit. https://www.lifebydesigntherapy....

  When your brain won’t stop racing, it can feel impossible to slow down. Overthinking and mental loops are often your nervous system ’s way of trying to find safety by scanning every detail, planning every possibility, or replaying past moments. The problem is, instead of calming you, it usually leaves you feeling more stuck, tense, and disconnected from the present. That’s where journaling can help. Writing your thoughts down gives your brain a release valve. It moves what’s swirling inside of you onto paper, where it feels more contained and less overwhelming. These prompts are designed to help you: 🖊 Break the cycle of mental loops 🖊 Give your body and mind space to settle 🖊 Reconnect with what feels grounding in the moment They’re not about “fixing” anxiety , but about creating small resets that bring clarity and calm. ✨ Save this post so you have the prompts ready the next time your mind feels nonstop. https://www.lifebydesigntherapy.com/