The AHC Blog

Clothing/ Household Items Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8 -5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Website: www.appcaa.org Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: www.family-crisis.org Goodwill Phone: 276-679-6150 Address: 205 Ridgeview Rd SW, Wise, VA 24293 Hours: Monday- Saturday 10-7 Red Barn Phone: 276-679-6709 Address: 660 US-58 ALT, Norton, VA 24273 Hours: Monday - Friday 9-5, Saturday 9-4 Salvation Army Phone: 276-328-2000 Address: 109 Glade St SE, Wise, VA 24293 Hours: Monday - Friday 10-4, Saturday 10-3 Dental Services Appalachian Highlands Dental Center Phone: 276-525-4487 Address: 616 Campus Drive #100, Abingdon, VA 24210 Hours: Monday - Friday 8-5 Website: www.applachianhighlandsdental.com Health Wagon - Owens and Hill Dental Health Clinic Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Website: www.thehealthwagon.org Health Wagon Mobile Clinics Courthouse - 206 E Main St., Wise, VA 24293 - First Monday Food City - 603 Wood Ave, Big Stone Gap, VA 24219 - Second Monday IGA - 11133 Indian Creek Road, Pound, VA 24279 - Second Thursday Food City - 16410 Wise Street, St. Paul, VA 24283 - Third Tuesday Doughmakers Pizza Parking Lot - Norton, VA 24273 - Third Wednesday Mountain Comprehensive Health Corporation Phone: 606-633-4871 Address: 226 Medical Plaza Lane Whitesburg, KY 41858 Hours: Monday - Friday 8:30- 8:00, Saturday - Sunday 8:30 - 5:00 Website: www.mchcky.com Wise County and City of Norton Health Department Phone: 276-328-8000 Address: 134 Roberts Ave SW, Wise, VA 24293 Hours: Monday - Friday 8:45 - 4:45 Website: www.vdh.virginia.gov Domestic Violence Support Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: www.family-crisis.org National Domestic Violence Hotline Phone: 800-799-7233 Text: Text BEGIN to 88788 Website: www.thehotline.org Victim Witness Program Phone: 276-328-4421 Hours: unavailable Address: 214 East Main Street, Wise, VA 24293 Website: https://www.wisecounty.org/DocumentCenter/View/332/Domestic-Violence Brochure-PDF Federal/State Support Social Security Administration Phone: 800-772-1213 Address: 253 Ridgeview Rd SW, Wise, VA 24293 Hours: Monday - Friday 9-4 Website: www.ssa.gov Virginia Cooperative Extension Phone: 276-328-6194 Address: 515 Hurricane Rd NE, Wise, VA, 24293 Hours: Monday-Friday: 9-5 Website: www.wise.ext.vt.edu Food Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Avenue NW, Norton, VA 24273 Hours: Monday - Friday 10-3 East Stone Gap Baptist Church Food Pantry Phone: 276-523-9958 Address: 3904 E Stone Gap Rd, Big Stone Gap, VA 24219 Hours: Monday & Wednesday 10-12 First Baptist Church Phone: 276-395-6237 Address: 701 Front St E, Coeburn, VA 24230 Hours: Thursdays 10-1 Food Bank of Wise County, Inc. Phone: 276-679-3663 Address: 200 Industrial Drive Northeast Norton, VA 24273 Hours: Tuesday, Friday 10:00-11:30 Food Bank of Wise County, Inc. Phone: 276-523-2110 Address: 914 Wood Ave W, Big Stone Gap, VA 24219 Hours: Tuesday & Thursday 9:30 - 11:30 Meals with a Mission Phone: 276-523-1288 Address: 14 East 11th Street North, Big Stone Gap, VA 24219 Hours: Call for more information Mountain Empire Older Citizens Congregate Nutrition Program Phone: 276-523-4202 Address: 1501 Third Ave East, Big Stone Gap, VA 24219 Hours: Monday - Friday 8:30 - 4:30 Wise County/Norton Health Department - WIC Benefits Phone: 276-328-8000 Address: 134 Roberts Ave SW, Wise, VA 24293 Hours: Monday - Friday 8:45 - 4:45 Wise County Department of Social Services - SNAP Benefits Phone: 276-328-8056 Address: 5612 N Bear Creek Rd, Wise, VA 24293 Hours: Monday - Friday 8:00-4:30 Zion Family Ministries Food Pantry Phone: 276-679-1871 Address: 1613 Norton Rd, Wise, VA 24293 Hours: 4th Monday of each month from 9:30 until food is gone Housing/Shelter Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Website: www.appcaa.org Big Stone Gap Redevelopment & Housing Authority Phone: 276-523-4788 Address: 170 Dogwood Tier, Big Stone Gap, VA 24219 Hours: Monday-Friday- 8:30- 4:30 Website: https://bsgha.org Commonwealth Catholic Charities Phone: 276-679-1195 Address: 507 Park Avenue Southwest, Norton, VA 24273 Hours: Monday - Friday 8:30 - 5:00 Website: www.cccofva.org Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: https://family-crisis.org Norton Redevelopment & Housing: Phone: 276-679-020 Address: 200 6th St NW, Norton, VA 24273 Hours: Monday-Friday-8:00-4:30 Website: https://nortonrha.org Wise County Redevelopment & Housing Authority Phone: 276-395-6104 Address: 107 Litchfield St NW, Coeburn, VA 24230 Hours: Monday-Friday-8-4 Website: https://www.wcrha.org Legal Assistance Circuit Clerk Court Phone number: 276-328-6111 Address: 206 E Main St #245, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://courtbar.org General District Court Clerk Phone: 276-328-3426 Address: 206 E Main St #341, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://www.vacourts.gov/courts/gd/home Juvenile & Domestics Relations Court Clerk Phone: 276-328-4486 Address: 206 E Main St #1, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://www.vacourts.gov/courts/jdr/home Commonwealth Attorney Phone: 276-328-9406 Address: 206 E Main St #123, Wise, VA 24293 Hours: Monday- Friday- 9-6 Website: https://www.wisecounty.org/Directory.aspx?did=23 Magistrate’s Office Phone: 276-328-8947 Address: 5601 Patriot Dr, Wise, VA 24293 Hours: Monday-Friday- 24 hours a day Website: https://www.courts.state.va.us/courtadmin/aoc/mag/map/magregion1 Victim Witness Program Phone: 276-328-4421 Hours: unavailable Address: 214 East Main Street, Wise, VA 24293 Website: https://www.wisecounty.org/DocumentCenter/View/332/Domestic-Violence Brochure-PDF Medical Assistance Health Wagon Clinics Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Website: https://thehealthwagon.org/ Health Wagon St. Mary’s Clinic Phone: 276-455-5556 Address: 116 Centre Ave NE, Coeburn, VA 24230 Hours: Monday - Friday 9-5 Health Wagon Mobile Clinics Courthouse - 206 E Main St., Wise, VA 24293 - First Monday Food City - 603 Wood Ave, Big Stone Gap, VA 24219 - Second Monday IGA - 11133 Indian Creek Road, Pound, VA 24279 - Second Thursday Food City - 16410 Wise Street, St. Paul, VA - Third Tuesday Doughmakers Pizza Parking Lot - Norton, VA 24273 - Third Wednesday Mountain Comprehensive Health Corporation Phone: 606- 633-4871 Address: 226 Medical Plaza Lane, Whitesburg, KY 41858 Hours: Monday - Friday 8:30 - 8:00, Saturday - Sunday 8:30 - 5:00 Website: https://www.mchcky.com/ Mountain Comprehensive Health Corporation - Pound Medical Clinic Phone: 276-796-8100 Address: 11313 Highland Avenue, Pound, VA 24279 Hours: Monday - Friday 8:30 - 5:00 Norton Community Hospital Phone: 276-439-1000 Address: 100 15th St NW, Norton, VA 24273 Hours: 24 hours a day Norton VA Clinic Phone: 276-679-8010 Address: 654 US-58 ALT, Norton, VA 24273 Hours: Monday - Friday 8:00-4:30 Wise County/Norton Health Department Phone number: 276-328-8000 Address: 134 Roberts ST SW, Wise, VA 24293 Hours: Monday-Friday 8-5 Mental Health Services Anchoring Hope Counseling Phone: 276-298-5034 Address: 217 E. Main St, Wise, VA 24293 Website: www.ahchope.com Hours: Monday - Friday 9-7 Clarvida Phone: 276-679-1045 Address: 340 Anderson Hollow Rd NE, Norton, VA 24273 Hours: Monday - Friday 9-5 Frontier Health - Wise County Behavioral Health Phone: 276-260-9991 Address: 295 Wharton Lane, Norton, VA 24273 Hours: Monday - Thursday 8-6, Friday 8-12 Healing Waters Counseling Center Phone: 276-963-0111 Address: 106 Spring Ave NE, Wise, VA 24293 Hours: Monday - Friday 9-5 Health Connect America Phone: 276-6447690 Address: 616 Park Ave NW, Norton, VA 24273 Hours: Monday - Friday 9-5 Prescription Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 St. Mary’s Faith Pharmacy Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Substance Abuse Services Crossroads Treatment Center of Wise Phone: 877-848-9810 Address: 163 Plaza Rd, Wise, VA 24293 Hours: Monday 2-5, Tuesday 9-1, Thursday 9-12 Frontier Health - Wise County Behavioral Health Phone: 276-260-9991 Address: 295 Wharton Lane, Norton, VA 24273 Hours: Monday - Thursday 8-6, Friday 8-12 Groups Recover Together Phone: 540-202-2554 Address: 280 Virginia Ave NE Suite 104, Norton, VA 24273 Hours: Mon 10-8, Tues & Wed 9-7, Thur 10-8 Hopkins Medical Association Phone: 276-409-2463 Address: 1014 Park Ave NW, Norton, VA 24273 Hours: Monday - Friday 9-5 New Life Medicine Phone: 276-409-5922 Address: 1725 Park Ave SW, Norton, VA 24273 Hours: Monday - Friday 8-5 Savida Health Big Stone Gap Phone: 276-409-5055 Address: 310 Cloverleaf Square Suite B2, BSG, VA 24219 Hours: Monday - Friday 9-5 Savida Health Coeburn Phone: 276-777-0380 Address: 208 W Front St, Coeburn, VA 24230 Hours: Monday - Friday 9-5 Spero Health Phone: 276-325-7608 Address: 338 Coeburn Ave SW Suite 336, Norton, VA 24273 Hours: Call for hours of operation Suicide and Crisis Support Frontier Health - Crisis Response Hotline Phone: 877-928-9062 Hours: 24 hours a day Frontier Health - Hawthorne Place Phone: 276-679-1436 Address: 500 Hawthorne Place, Norton, Va 24273 Hours: Walk ins 24 hours a day Frontier Health - Link House Phone: 877-288-1828 Address: 433 New Beason Well Rd, Kingsport, TN Hours: 24 hours a day Crisis support for teens who are afraid to go home 911 Emergency Services Phone: 911 Hours: 24 hours a day 988 Suicide and Crisis Lifeline Phone: 988 - Call, text, or chat Hours: 24 hours a day Transportation Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 MEOC Public Transit Phone: 888-877-6748 Address: 1380 3rd Ave E, Big Stone Gap, VA 24219 Hours: Monday - Friday 7-5 Medicaid Recipients call the following numbers for public transit or gas reimbursement to medicaid appointments: Aetna Better Health of Virginia…………….....800-734-0430 Anthem HealthKeepers Plus…………………..877-892-3988 Human Healthy Horizons of Virginia…………877-718-4215 Sentara Health Plans…………………………..877-892-3986 United Healthcare of the Mid-Atlantic………..833-215-3885 Utilities Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: https://family-crisis.org

Mindfulness teaches awareness, calm, and acceptance. Learn how therapists use mindfulness techniques to help clients manage anxiety, stress, and overthinking.

Low self-esteem can affect every part of your life — but therapy can help you rebuild confidence, self-respect, and a healthier relationship with yourself.

First, I’d like to thank the organizers of the Crimes Against Children Conference in Virginia Beach for the opportunity to speak on such an important and sensitive topic. During the session, we focused on understanding and supporting non-offending spouses when a child abuse case comes to light. Because time was limited, this post offers additional guidance for professionals—therapists, advocates, investigators, lawyers, and victim-witness specialists—on how to respond in ways that minimize harm and promote recovery. When a parent or spouse is revealed to have abused a child, the non-offending partner often experiences profound shock, grief, betrayal, and social isolation. How we as professionals respond in those early days can dramatically affect that person’s ability to stabilize, support their children, and engage safely with the investigative and healing process. Each case is unique, so every response must be trauma-informed and grounded in compassion. Before the Disclosure: Recognizing Four Subtle Relationship Warning Signs Professionals often ask, “How could someone not have known?” These early patterns are easily misinterpreted as normal relationship quirks rather than abuse precursors. 1. Secrecy and Evasiveness Hidden communications, vague explanations about time away, or “you’re overreacting” responses to basic questions are early warning signs. Over time, this secrecy isolates the partner and erodes trust. 2. Public vs. Private Persona Many offenders maintain a spotless public image including community volunteering, devoted parent, or leader in various capacities, while privately showing manipulation, control, or unhealthy interests. 3. Gaslighting and Reality Distortion Victims are conditioned to doubt their perceptions through statements like “you’re paranoid” or “you’re remembering wrong.” This cognitive dissonance keeps them silent and compliant. 4. Empathy Exploitation Abusers often weaponize pity, framing themselves as misunderstood or traumatized. The spouse’s empathy becomes the mechanism that keeps them from confronting or reporting. Recognizing these dynamics helps professionals interpret behaviors that may seem confusing in hindsight. For Therapists Primary Goal: Provide stabilization, trauma recovery, and parenting support. Assess trauma and self-blame. Validate that manipulation and grooming can deceive even highly perceptive partners. Focus on safety first. Stabilization and grounding skills should come before deeper trauma work. Support the parenting role. Help rebuild trust and communication with children. Collaborate with other systems. With consent, coordinate with investigators or attorneys to align with safety planning. Normalize protective coping. Dissociation, numbness, or “function mode” often serve as temporary survival strategies—avoid pathologizing these early responses. For Advocates & Service Providers (In addition to Advocates, this includes case managers, clergy, medical staff, educators, and social workers.) Primary Goal: Bridge practical assistance with compassionate listening. Offer one consistent point of contact. Familiarity reduces chaos and fear. Provide clear, step-by-step guidance. Court navigation, safety planning, and resource linkage are stabilizing. Validate complex grief. They’re mourning both the partner and the imagined life they’ve lost. Screen for financial and housing needs. Many were financially dependent on the offender. Connect them to peers. Survivor or support groups for non-offending partners reduce isolation and shame. For Investigators Primary Goal: Minimize secondary trauma while obtaining accurate information. Use trauma-informed interviewing. Replace “How could you not know?” with “Can you walk me through when you first became aware of…?” Acknowledge the shock. A small statement like “I know this is overwhelming” humanizes the process. Explain procedures and rights. Outline what to expect and what information can or cannot be shared. Coordinate early with advocates. Immediate referrals to victim-witness staff or counseling reduce fear and confusion. Avoid unnecessary detail. Graphic information retraumatizes; share only what is relevant to the case. For Lawyers (Defense, Family, GAL, or Victim-Side) Primary Goal: Protect legal interests while minimizing harm. Clarify that cooperation ≠ complicity. The spouse is often a secondary victim, not a co-conspirator. Explain rights and reporting obligations. Address confidentiality, privilege, and custody laws in plain language. Advocate for child safety. Request supervised visitation or trauma-informed evaluations where appropriate. Coordinate with mental health providers. Align legal strategies with therapeutic safety plans. Avoid jargon. Clear, calm explanations reduce anxiety and increase cooperation. For Victim-Witness Advocates Primary Goal: Provide emotional continuity and navigation through the legal system. Be the anchor. One steady point of contact helps offset the instability of multiple agencies. Prepare them for court processes. Explain timelines, hearings, and victim compensation. Normalize conflicting emotions. Anger, guilt, and compassion can coexist. Help address practical needs. Support access to emergency funding, transportation, or housing. Encourage long-term connection. Healing continues long after court concludes. Shared Best Practices Across All Roles Adopt a non-blame stance. Treat the spouse as a survivor of secondary trauma, not a failed gatekeeper. Promote agency and choice. Ask before sharing information or making referrals. Maintain confidentiality boundaries. Transparency builds trust. Encourage multidisciplinary collaboration. Warm handoffs reduce retraumatization. Recognize chronic stress. Healing from betrayal and abuse is a long-term process. Guidelines for Stabilization and Recovery 1. Immediate Emotional and Psychological Support Encourage trauma-informed therapy and survivor groups. Normalize guilt, anger, and confusion as trauma responses. 2. Safety and Protection Develop physical and digital safety plans. File restraining orders if harassment or intimidation occurs. 3. Legal and Custody Considerations Consult attorneys familiar with abuse cases. Document all communications and behaviors carefully. 4. Parenting and Helping the Children Provide specialized trauma therapy for children. Reinforce supervised visitation and open, age-appropriate communication. 5. Social and Community Rebuilding Address stigma and self-blame. Encourage rebuilding identity and autonomy through education, work, and personal growth. Closing Thoughts Supporting non-offending spouses requires compassion, patience, and coordination. When professionals respond with empathy and clarity, they reduce long-term trauma, promote safer family dynamics, and improve outcomes for children and caregivers alike. If you or your agency would like additional training, consultation, or counseling, please reach out through the Anchoring Hope Counseling and Psychiatric Services Contact Page. Our team offers trauma-informed therapy, psychiatric care, and professional education for those impacted by abuse.

Healthy boundaries protect your peace. Learn how therapy helps you set limits, communicate needs, and build relationships rooted in mutual respect.

Starting therapy is one thing — continuing it is where real change happens. Learn what to expect as your therapy journey unfolds over time.

Too often, people avoid therapy because of stigma. Learn why reaching out for help is one of the bravest, strongest choices you can make.

Therapy isn’t just for people in crisis — it’s a powerful tool for growth, clarity, and healing. Discover the many benefits of working with a professional counselor.

Stress affects everyone — but when left unchecked, it can harm your health and relationships.

Depression can make everything feel dark — but therapy helps you find light again. Learn how counseling and medication management support long-term recovery.

Grief changes everything — but therapy can help you find peace, meaning, and hope again. Learn how grief counseling supports the healing process after loss.

Cognitive Behavioral Therapy (CBT) is one of the most effective forms of therapy for anxiety, depression, and stress. Learn how it works — and how it can help you take control of your thoughts and emotions.

Family therapy helps families rebuild trust, improve communication, and strengthen bonds. Learn how it works and why it’s one of the most effective tools for lasting healing.

Therapy isn’t only for crisis — it’s also for growth. Discover how individual therapy helps you gain clarity, confidence, and a deeper connection with yourself.

Even strong relationships can struggle with communication or trust. Learn how couples therapy helps partners rebuild connection, improve understanding, and grow together.

Trauma can deeply affect how you see yourself and the world — but healing is possible. Learn how trauma-informed therapy creates safety, understanding, and long-term emotional recovery.

Nervous about starting therapy? Learn exactly what happens during your first session — from introductions and goal setting to how your therapist helps you feel comfortable.

Not sure if therapy is right for you? Here are seven common signs that it might be time to reach out for professional support and start your healing journey.

Therapy is more than conversation — it’s a scientifically proven process that rewires thought patterns, builds resilience, and promotes long-term emotional healing.

Learn how self-compassion can transform your healing journey. Discover why being gentle with yourself is one of the most powerful tools for mental wellness.

Learn practical, science-backed ways to manage anxiety — from breathing techniques and mindset shifts to therapy and medication management.

When someone you love is struggling with mental health challenges, it can be hard to know how to help. Learn how to provide support, encouragement, and understanding the right way.

Wondering if medication could help your anxiety, depression, or mood disorder? Learn when to consider mental health medication management — and how Anchoring Hope Counseling provides compassionate guidance.

Discover how telehealth therapy makes mental health care more accessible and flexible for Virginia residents. Learn how virtual sessions work and why they’re just as effective as in-person care.

Mental health healing involves more than talk therapy. Learn how Anchoring Hope Counseling’s holistic approach — including Soundbed, MindAlive, and wellness tools — supports the whole person.

If your mood drops when daylight fades, you’re not alone. Learn how to recognize and treat seasonal depression with the help of therapy and self-care strategies.

Feeling overwhelmed by work, family, or stress? Learn simple, evidence-based ways to protect your mental health daily — and why therapy can help you find lasting balance.

Mental health deserves the same compassion and care as physical health. Discover how communities across Southwest Virginia can help end the stigma and make therapy a normal part of self-care.

Therapy and medication aren’t opposites — they’re partners in healing. Learn how combining the two can create a balanced, effective approach to long-term mental health.

Therapy isn’t a sign of weakness — it’s one of the bravest choices you can make for your emotional and mental health. Learn how professional counseling can help you reclaim peace, balance, and strength.

Have you ever found yourself overwhelmed by your own feelings, reacting in ways that feel automatic or out of control? Maybe you’ve snapped at a friend, felt paralyzed by anxiety, or criticized yourself mercilessly over something small. If this resonates, you’re not alone. And there’s a therapeutic approach that might help you understand and work with these experiences: Internal Family Systems (IFS) therapy. What is IFS Therapy? Internal Family Systems is an evidence-based therapeutic model that views the mind as made up of distinct “parts”, each with its own thoughts, emotions, and roles. Some parts protect us, some carry pain, and some try to keep us safe, even if their methods are extreme. Trauma, stress, and everyday life experiences can cause these parts to blend with our core Self (the calm, compassionate, and curious center of who we are). When blended, a part takes over, and we might feel consumed by anger, fear, shame, or sadness. IFS has been shown to be effective for: Trauma recovery Anxiety and depression Addiction and compulsive behaviors Self-esteem and relational challenges One of its strengths is that it works alongside other trauma-focused therapies, like EMDR (Eye Movement Desensitization and Reprocessing), allowing for deeper processing of traumatic experiences while keeping the Self in the lead. Everyday Examples of Blending Blending happens in ways we might not even notice. For example: You make a small mistake at work, and suddenly your inner critic blares: “I’m a failure. I’ll never get this right.” Your friend cancels plans, and an anxious part floods in: “They must not like me. Something must be wrong with me.” A memory triggers anger, and it feels like you’re the angry part: shouting, pacing, or clenching your fists before thinking. In these moments, it’s easy to believe you are the part, rather than seeing it as a part of you that has a role and a story. That’s where unblending comes in. 7 Practical Strategies to Unblend Here are some ways IFS therapy helps you step back from overwhelming parts so you can respond with clarity, compassion, and calm: 1. Name the Part Instead of “I’m anxious,” try: “There’s an anxious part in me right now.” Naming creates a bit of distance, letting your Self observe rather than be overtaken. 2. Notice the Sensations Pay attention to where the part’s energy shows up in your body. Maybe your chest tightens, your stomach knots, or your jaw clenches. Recognizing this helps you stay grounded in the present. 3. Approach With Curiosity Ask your part gentle questions: “What are you trying to protect me from?” or “Why do you feel this way?” Curiosity shifts your stance from being swept away to being present and understanding. 4. Practice Self-Leadership Remind yourself: “I am here in my Self. This part is separate. I can listen without being controlled.” This reinforces your Self as the leader. 5. Visual Separation Imagine the part as a separate figure in front of you, or as an image in your mind. This helps you relate to the part rather than merge with it. 6. Dialoguing With the Part Talk to the part internally or on paper: “I see you’re anxious. I want to understand what you need.” This reinforces connection instead of conflict. 7. Grounding in the Present Focus on your breath, your feet on the floor, or your surroundings. Grounding prevents the part from dragging you into old stories or extreme emotional reactions. The Daily Unblending Challenge Here’s a simple 5–10 minute exercise you can try each day to practice unblending: Sit quietly and take 3 slow, deep breaths. Notice one part that has been active or challenging today (anxious, angry, critical, or sad). Name it: “This is my anxious part” or “This is my inner critic.” Notice where you feel it in your body. Ask one gentle question: “What do you need from me?” or “Why are you here?” Imagine the part separate from you, standing in front of you or visualized in a safe space. Take a moment of grounding, focusing on your feet, breath, or surroundings. Reflect: Notice the difference in your awareness and sense of Self. Try this challenge daily for a week and see how your relationship with your parts, and your emotional reactions, can shift. Taking the Next Step If you find that your emotions or trauma feel overwhelming, professional guidance can help. Anchoring Hope Counseling offers skilled therapists, medication management, and a wellness app to support your journey. Our team can help you integrate IFS, EMDR, and other evidence-based approaches to give you tools for long-term healing. Visit our Contact page today! You don’t have to face your inner parts alone—with support, curiosity, and self-compassion, you can navigate your emotions and reclaim your sense of Self.

When people think of Post-Traumatic Stress Disorder (PTSD), they often imagine flashbacks, nightmares, or feeling constantly on edge. But one of the most common and sometimes overlooked parts of PTSD is avoidance. Avoidance is when someone works very hard to stay away from reminders of what happened to them. In the moment, it can feel like the safest option. Over time, though, avoidance can also keep people feeling stuck. What Avoidance Can Look Like Day to Day Avoidance does not always mean running from danger. It often shows up in quiet, everyday ways. Someone living with PTSD might: Take a different route home to avoid passing a certain place. Stay overly busy so there is no time to think or feel. Hold back from sharing feelings with loved ones, even when craving connection. Skip activities, gatherings, or opportunities that once brought joy. Retreat into isolation because it feels safer than risking a trigger. These choices may offer short-term relief, but they can also make life feel smaller and lonelier. Healing means slowly reclaiming the parts of life that trauma tried to take away. Gentle Ways to Care for Yourself Working through avoidance does not mean diving headfirst into the hardest memories. Instead, it is about taking small, compassionate steps toward healing. Here are some ways to begin: Stay grounded in the present. Noticing the feel of your feet on the floor or taking steady breaths can remind your body that you are safe in this moment. Use journaling as a release. Putting thoughts and feelings on paper can bring relief and create space for processing. Take small steps forward. Gently reintroducing avoided activities in manageable doses allows you to celebrate progress along the way. Practice mindfulness. Being present with your thoughts and feelings without judgment can help reduce the urge to push them away. Reach out for support. Sharing space with trusted friends, family, or support groups can ease the loneliness of avoidance. These tools do not replace professional treatment, but they can help you feel more empowered in daily life. Healing Through Treatment PTSD is treatable, and there are proven therapies that help people move through avoidance in safe and effective ways: EMDR (Eye Movement Desensitization and Reprocessing): Helps the brain reprocess traumatic memories so they lose their overwhelming power. Trauma Processing Therapy: Creates a safe space to explore experiences at your own pace. Cognitive Processing Therapy (CPT): Focuses on shifting unhelpful thoughts and beliefs that keep avoidance in place. Medication support: Can reduce symptoms like anxiety or sleeplessness, making it easier to fully engage in therapy. Anchoring Hope: A Partner in Your Healing At Anchoring Hope Counseling & Medication Management, we know how heavy avoidance can feel, and we also know it does not have to last forever. Our compassionate team walks alongside you, offering evidence-based therapies like EMDR, CPT, and trauma processing. We also provide medication management when it is helpful, making sure your treatment supports both your mind and body. Healing does not happen overnight, but you do not have to walk the journey alone. With the right support, you can begin to release avoidance, reclaim your life, and rediscover hope.

Boundaries can be one of the most challenging—and most important—parts of maintaining healthy relationships. Many of us were never taught what a boundary looks like, and if you have a history of people-pleasing, it can feel uncomfortable or even “wrong” to consider putting your own needs first. Yet boundaries are not walls meant to keep others out. They are healthy guidelines that allow us to stay grounded, safe, and connected without losing ourselves. At our counseling practices in Wise, Abingdon, and Pennington Gap, Virginia, we often meet individuals who struggle with boundaries because they’ve learned to prioritize others’ comfort over their own well-being. Setting limits can bring up confusing emotions—fear, guilt, sadness, or even anger—but it’s also one of the most powerful ways to protect your mental health. When Might You Need to Set Boundaries? Boundaries often become necessary when something in a relationship starts to feel “off.” Maybe you notice that you leave interactions feeling drained or resentful. Perhaps you find yourself saying “yes” when you really mean “no,” simply to avoid disappointing someone. Or you may notice patterns of overcommitment, where you have little time or energy left for yourself. These moments are signals that a boundary could help restore balance. Boundaries can be especially important around time, emotional availability, and respect. For example, saying no to extra responsibilities at work when your plate is already full, or letting a friend know that constant late-night texts are disrupting your rest. While each situation is unique, the common thread is this: boundaries help protect your energy and values. How to Know if Your Boundary Is Appropriate It’s natural to wonder if you’re being “too harsh” or “selfish” when setting a boundary, especially if you’re used to people-pleasing. One helpful way to check yourself is to ask: Is this boundary about taking care of my well-being, or is it about controlling the other person? Healthy boundaries focus on your own needs. For example, “I won’t be answering work calls after 7 p.m.” is about caring for your rest, while “You’re not allowed to call me after 7” puts the focus on controlling someone else. The difference may seem small, but it matters. Approaching boundaries from a place of self-care makes them more respectful, both to you and to the other person. Communicating Your Boundaries Safely Sharing a boundary can be nerve-wracking. It’s not uncommon to fear rejection or conflict, especially if past experiences have taught you that asserting yourself leads to negative outcomes. When you feel safe to do so, try to: • Speak clearly and calmly about your needs. • Use “I” statements, such as, “I need more notice for plans,” instead of, “You always spring things on me.” • Keep it simple—boundaries don’t need long explanations to be valid. Still, not everyone will respond positively. Some people may resist, ignore, or even mock your boundary. This can be painful, but it’s also revealing. How someone responds to your expressed needs says a lot about the health of the relationship. If their reaction feels unsafe or consistently dismissive, it may be worth considering more distance or seeking support in managing that dynamic. Moving Forward Based on the Response • When boundaries are respected: Relationships often deepen, because both people feel heard and safe. • When boundaries are challenged but eventually honored: Growth is possible. Sometimes it takes time for others to adjust. • When boundaries are consistently rejected: This may be a sign that the relationship is unhealthy, and you may need to make hard decisions about how much access this person has to your time and energy. Whatever the outcome, it’s important to remember that your boundary is valid simply because you need it. Coping with the Outcome Even when boundaries lead to healthier relationships, the process can stir up difficult emotions. You may feel guilt for saying “no,” grief for what the relationship used to be, or fear of conflict. These feelings are normal—and they don’t mean you made the wrong choice. The first and most important step in coping is self-care. This might look like journaling to process your feelings, practicing mindfulness to stay grounded, engaging in creative outlets, or surrounding yourself with people who support your growth. Prioritizing rest, nutrition, and exercise can also help you manage the stress that comes with boundary-setting. If self-care alone isn’t enough, additional support can be helpful. Counseling provides a safe place to untangle your emotions, learn communication skills, and find validation for your experiences. For those struggling with conditions like anxiety or depression, pairing counseling with medication management can provide even more stability and support. At our locations in Wise, Abingdon, and Pennington Gap, Virginia, we are here to walk with you through these challenges with compassion and understanding. Final Thoughts Setting boundaries isn’t easy, especially if you’ve spent years putting others first. But boundaries are an act of courage and self-respect. They create space for healthier, more balanced relationships and allow you to show up authentically in your own life. If you’re wondering whether counseling could be helpful for you in this process, we invite you to take our short quiz . It’s a simple first step toward gaining clarity about your needs and exploring whether additional support could help you move forward with confidence.

Change can hit us like a wave. Sometimes it's refreshing, sometimes overwhelming, and often, completely outside of our control. Whether it’s a career transition, a relationship ending, a move, or a health diagnosis, change has a way of stirring up emotional responses that feel oddly familiar. That’s because major life changes often mirror the stages of grief. Just like we grieve a loss, we can grieve the life we expected to have. At Anchoring Hope Counseling, with offices in Wise, Abingdon, and Pennington Gap, VA, we often help clients understand that what they’re feeling isn’t just frustration or anxiety. It's grief. The Stages of Grief and Change Elisabeth Kübler-Ross’s five stages of grief — denial, anger, bargaining, depression, and acceptance — weren’t just meant for losing loved ones. They apply to the emotional rollercoaster of unwanted change: Denial: “This isn’t really happening.” We may try to push change away or pretend it won’t last. Anger: “Why is this happening to me?” This often turns into blame — of others, ourselves, or even life itself. Bargaining: “If I just work harder, maybe things can go back to how they were.” We look for ways to control the uncontrollable. Depression: “What’s the point?” We begin to feel the weight of the loss, even if it’s just the loss of certainty. Acceptance: “It’s happening, and I can move forward.” This is when we begin to make peace with our new reality. This framework helps explain why a life transition, like starting medication for anxiety, beginning depression counseling, or adjusting to a new role, can feel so deeply emotional. We're not just reacting to the change itself, but to the loss of the expectations and identity that came before it. 5 Ways to Cope with Unwanted Change Whether you're navigating the aftermath of a divorce, struggling with a sudden diagnosis, or starting a new phase of life you didn’t ask for, here are five practical ways to manage: 1. Acknowledge What You’re Feeling Name your emotions without judgment. Are you sad? Angry? Numb? Confused? All of these are valid responses. Avoiding your feelings won’t make them disappear. It just delays healing. 2. Get Grounded in Routine When everything feels uncertain, structure can help. Keep small daily routines, whether it’s your morning coffee ritual, a walk after dinner, or weekly therapy in Wise or Abingdon. Familiar patterns offer stability. 3. Reach Out, Don’t Isolate Talk to people you trust. Counseling is especially helpful when you feel stuck in a loop of grief or anxiety. We see this often in anxiety counseling. Connection creates clarity. If you're in the area, Anchoring Hope Counseling in Abingdon offers both traditional therapy and medication management for deeper support. 4. Focus on What You Can Control When change takes over one part of life, zoom in on areas you still influence. Your boundaries, your attitude, and your self-care all matter. Even making decisions about what time you go to bed can restore a sense of autonomy. 5. Adjust Your Expectations Change doesn’t just challenge our routines. It challenges our internal narrative. Maybe life doesn’t look like you thought it would, but that doesn’t mean it’s ruined. Growth often begins in the space where expectations fall away. A Final Thought Change can feel like a loss, but it can also be a beginning. You don’t have to rush to feel okay. You don’t have to skip straight to acceptance. But you do deserve support while you figure it out. Whether you're seeking depression counseling, help with medication management in Abingdon, or a safe space to process the unexpected, we're here for you. You may not have chosen this change. But you can choose how you grow from it. Anchoring Hope Counseling offers trauma-informed care, flexible scheduling, and a compassionate team of providers across Wise, Abingdon, and Pennington Gap, VA. Ready to talk? We’re ready to listen.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Struggling with stress during a major life change? Learn practical ways to cope, when to seek counseling in Virginia, and how mental health medications may help. Take our free quiz to see if therapy is right for you.

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