mindfulness therapy Archives - Christina Russell, LPC

April 7, 2025April 7, 2025

How Inner Work Helps You Recover from Emotional Triggers Faster

Person's face partially covered by a large clock, conveying stress and anxiety about time, with water splashes adding a sense of urgency.

If you’re a highly sensitive person, therapist, or caregiver, you probably know what it’s like to juggle responsibilities while trying to make time for your own needs. When life pulls you in different directions, it’s easy to feel overwhelmed or triggered by small moments—especially when they disrupt your carefully planned day.

One of the biggest benefits of therapy and mindfulness practices is the ability to recognize when you’re triggered and return to a state of calm faster. This skill can help you navigate stress, protect your relationships, and prevent difficult emotions from taking over your day.

Recently, I had an experience that reminded me just how powerful inner work can be. A small but unexpected change in my morning routine activated a protective part of me. If I hadn’t turned to my self-care tools—journaling, meditation, and inner awareness—my entire day could have spiraled into frustration.

In this blog, I’ll share how I worked through my reaction using mindfulness-based techniques. My hope is that you’ll walk away with practical strategies to help you move through emotional triggers with more ease, whether you’re navigating the demands of work, relationships, or daily life.

Mindfulness in Action: Navigating Emotional Triggers in Daily Life

Recently, my husband and I were heading to Atlanta for our son’s college track meet. We planned to leave at 10:30 AM, and I had structured my morning carefully so that before we left I could:

Journal
Meditate
Work out
Prep and pack food and entertainment for the day

It was going to be a tight schedule, but I was proud of myself for getting up early to prioritize my needs before focusing on others. Then, my plan hit a curveball.

As I stepped outside to my journal spot, I saw my husband there and could tell he had something important on his mind that he wanted to share. After listening for a while, I noticed several competing responses coming up inside of me:

A Relationship-Prioritizing Part: This part of me values my relationship deeply, knew what he was sharing was important, and wanted to be fully present for him.
An Inner Time Manager: This part was trying to internally readjust my planned schedule so I could both support my husband and fit in my self-care before our departure.
A Protective Part: This part guards my time fiercely and started feeling antsy as the conversation went on.

As the minutes passed, my protective part became more activated. I know from past experience, if left unchecked, this part can show up a:

A martyr (“I have to give up what I want for others—again!”)
A victim (“I never get to do what I want.”)
Passive-aggressive frustration (“I’m never going to get everything done before we leave.”)

Thankfully, my husband noticed my tension and kindly wrapped up the conversation, allowing me to continue with my increasingly needed morning rituals.

How to Use Self-Care Tools to Reset After an Emotional Trigger

I knew my protective part was triggered. And I also knew I didn’t want to carry that energy into our day together. So I turned to my self-care tools.

Journaling to Acknowledge the Part

I love to journal with a simple spiral notebook and a great pen!

First, I spent time journaling about it, allowing this part of me to fully have a voice, tuning into ways it feels familiar—as a working mom, I have a lot of places my energy goes, and my self care time feels sacred to me, yet I often don’t feel I have enough of it.

I know I am not alone in this. I have heard variations of this story from many clients—especially sensitive therapists, helping professionals, parents, and caregivers who give so much of their time and energy to others. It’s a familiar push-pull between serving others and honoring personal needs.

Meditation for Emotional Regulation: Unblending from Triggers

After journaling—a powerful tool for emotional processing—I used meditation for self-care and emotional regulation, with the intention of getting some space from this part or me and reconnecting with my grounded Self. At first, the emotions felt so big, and I wasn’t sure I could separate from them. But I stayed with my breath, inviting expansion into my larger Self.

During meditation, I connected with a familiar healing archetype—a nurturing, comforting presence. For me, this archetype represents deep wisdom and nurturing support—like an internal guide helping me reconnect with balance. As I visualized this archetype, I saw my overwhelmed part—deflated, hopeless, and believing its needs would never be met. But as I stayed with the image, something shifted.

As I witnessed the part receiving nourishment, I felt my perspective broaden and time expand. I realized that:

I was getting my needs met—just in a slightly adjusted way
Supporting my husband in that moment was important to my whole system
There was still plenty of time for self-care

I spent about 20 minutes in this meditation, allowing my inner resources to help this part feel seen, heard, and nourished.

How Mindfulness Helps You Recover from Emotional Triggers Faster

By the time I finished my inner work, I felt lighter and more open to hope and possibility. I had freedom from the rigidity of this part. The shift from my earlier activation felt like a mini miracle! I apologized to my husband for my earlier tension and expressed my appreciation for what he had shared.

And you know what? I still had time for a workout (even if slightly shorter), and we had a wonderful, connected day together.

I didn’t end up packing a lunch, which allowed us to enjoy a spontaneous meal out—something I wouldn’t have embraced if I had stayed stuck in my activation.

How You Can Use These Self-Care Tools in Your Own Life

Many of my clients struggle with similar challenges:

Feeling torn between responsibilities and personal needs
Getting activated in small moments and carrying that energy all day
Struggling to return to a calm, grounded state once triggered

Inner work like therapy, journaling, and meditation don’t erase life’s challenges, but they give you the tools that strengthen your ability to respond rather than react, which is absolutely life changing.

If you resonate with this, here’s how you can start incorporating these practices into your life:

Journaling: Give your emotions a voice before they take over.
Breathwork: Use slow, deep breaths to create space and expansion.
Visualization: Connect with an inner resource that brings you comfort.
Self-Compassion: Recognize that your needs do matter, and find ways to tend to your needs.

If you find yourself stuck in emotional overwhelm, inner work can help you shift more quickly and regain balance. If you’d like personalized support in developing these inner awareness tools, I’d love to support you. Click here to learn more about my mindfulness-based therapy approach and schedule a session.

March 31, 2025April 3, 2025

How to Make Meditation a Habit (Even When It Feels Hard)

A path of stone steps leading across a river, surrounded by nature.

I’ve been drawn to meditation for most of my life. I started exploring it as a teenager after being diagnosed with an autoimmune disease, but for decades I struggled to be consistent. Then, something shifted for me three years ago, and I’ve now meditated for over 1,000 consecutive days.

In honor of three years of daily meditation, I’m sharing what helped me stay consistent—especially as a highly sensitive person and therapist who holds space for others. If you’ve struggled to make meditation a habit, you’re not alone. In this post I’ll share what worked for me and might help you too.

Why It’s Hard to Meditate Regularly

Most people know meditation is beneficial, but resistance often gets in the way. Some common thoughts that might stop you from meditating include:

“I have too much to do; I can’t just sit still.”
“It’s boring.”
“I can’t quiet my mind.”
“It’s physically uncomfortable.”
“I’d rather do something else.”

Believe me, I’m familiar with all the resistance! The truth is, I don’t enjoy every meditation session. Sometimes I observe my racing mind almost the entire time. Meditation isn’t about achieving a perfectly still mind. It’s about building the ability to be present with whatever arises—whether that’s stillness or a racing mind. Understanding that struggle is part of the process can make it easier to return to the practice without judgment.

How to Build a Consistent Meditation Practice

1. Find Your “Why”

With all the resistance that comes up, it’s crucial to connect with your motivation. What makes you want to meditate? For me, my “why” includes:

Being more present in my life and relationships.
Strengthening my connection to my intuition and inner knowing.
Showing up for my clients and loved ones with a grounded, calm presence.
Deepening my spiritual connection.

When your practice is tied to personal values, it becomes easier to return to, even when it feels difficult. Click here to read more about the benefits of meditation for HSPs and therapists.

2. Start Small and Let It Count

One of the biggest barriers to consistency is thinking meditation has to be long or intense. I focus more on consistency than length. Some days, I only manage 5-10 minutes. Some people might say that doesn’t “count,” but I know myself — five minutes is better than nothing, and it keeps me from falling off completely. It is still practicing slowing down, tuning in, and having a moment of consciousness in the middle of a busy life.

On good days, I aim for 20–30 minutes because I know I benefit more from longer sessions. But I don’t beat myself up if I don’t meet that target every day. What matters is building the habit of showing up for yourself. Over time, your capacity will grow.

There’s no perfect way to do it. The goal is to create space for yourself, tune into your inner experience, and give yourself the gift of presence.

3. Use an Accountability System

I didn’t start out with a goal to meditate every day, even though having a regular meditation practice was a fantasy I’ve had since I was a teenager (I admit, I’m a total mindfulness and spiritual nerd). But accountability and my competitive side played a big role in helping me with consistency.

I used the free Insight Timer app to track my meditations, and after losing my consecutive day streak at 17 days, I got determined to see how long I could go. My goal became 30 days, then 100, then 200, then a year, something I NEVER thought I’d accomplish. I told myself I could take a break at 365 days— but I didn’t because I felt the value I get from my consistent practice, and I did not want to skip a day.

I knew I had made inner progress when a few weeks prior to the two year mark, I meditated without my phone nearby and forgot to track it in the app. My streak reset to day one. In the past this would have upset me. This time, I was able honor my disappointment without dwelling on it and restart my streak at day one. I knew the streak wasn’t what mattered—the practice itself was. I contribute my ease of acceptance to my daily practice.

You might not be competitive like me, but finding a source of accountability helps. You could use an app, meditate with a partner, or join a meditation group. My husband and I often meditate together, and that extra layer of support makes a difference.

4. Structure and Goals Without Rigidity

Having a general structure helps—like meditating first thing in the morning or before bed—but flexibility is key. Many times, I missed my morning routine and instead meditated in my car while waiting for my kids or while dinner was in the oven.

It’s easy to take an all-or-nothing approach, but meditation isn’t about rigid discipline. If daily meditation feels overwhelming or unattainable, start with 2–3 times a week for 5-10 minutes. Small, consistent steps matter more than perfection.

5. Choose a Style That Works for You

If you’re new to meditation, experiment with different styles to find what resonates with you. There’s no one right way to meditate. Some people prefer guided meditations, while others like silent mindfulness or breath awareness. Anything that moves your attention to your inner experience is helpful. You can explore:

Mindfulness meditation
Christian contemplative practices
Buddhist meditation
Yogic practices
Chakra-based practices
Body Scans

If you’re new to meditation, try a few styles and see what resonates. There are so many teachers and free resources online.

For me, seated silent meditation is my goal because it helps me stay focused and connected. But I still listen to guided meditations sometimes — I just don’t count them toward my streak because my goal is to create space for silently being with what my inner system needs rather than to follow someone else’s guidance.

6. Make It Comfortable and Inviting

Woman meditating in a peaceful space with candles and incense.

You don’t have to sit cross-legged on the floor. I often meditate with pillows and back support or even outside listening to the birds. You could sit in a chair with your feet on the ground or walk mindfully. Some people create an altar or light a candle. Creating a comfortable, inviting space increases the chances you’ll actually show up. The goal is to create an environment that feels supportive — not stressful.

The Long-Term Benefits of a Daily Practice

The benefits of meditation are cumulative. Over time, you may notice:

You handle stress more easily.
You feel more emotionally balanced.
Things roll off your back more quickly.
You sense your intuition more clearly.
You feel more spiritually connected.

The key isn’t perfection—it’s returning to yourself, again and again, with kindness and curiosity. Click here to read about more benefits of meditation for HSPs and therapists.

Ready to Take the Next Step?

If you’re a sensitive person or therapist wanting to deepen your self-awareness and healing, meditation and therapy together can be life-changing. Let’s explore how this can support your journey.

I offer online therapy anywhere in Georgia and in-person therapy in Carrollton, Georgia. Schedule a free consultation to take the next step toward deeper healing and self-awareness.

March 24, 2025March 25, 2025

How Meditation Supports Highly Sensitive People and Therapists: 6 Powerful Benefits

I’ve been drawn to meditation for most of my life. I started exploring it as a teenager after being diagnosed with an autoimmune disease, but for decades, I struggled to be consistent. Then, something shifted for me three years ago—I’ve now meditated for over 1,000 consecutive days, and I’ve found it to be so beneficial.

In honor of my three year daily meditation practice, I’m doing a series of posts on meditation, as it’s such a helpful complement to therapy.

How Meditation and Therapy Complement Each Other in HSPs and Therapists

As a highly sensitive person or therapist, you may often feel emotionally or energetically overwhelmed. Loud noises, crowded spaces, deep emotional conversations—your nervous system picks up on everything. While sensitivity is a strength, it can also lead to stress, anxiety, and emotional fatigue.

Meditation is more than just a relaxation technique—it’s a powerful tool for emotional resilience, strengthening intuition, and protecting your energy. If you’ve ever struggled with absorbing others’ emotions, feeling overstimulated, or overthinking, meditation can help you find balance.

How Meditation Deepens Therapy (and Vice Versa)

Many of my therapy clients are curious about meditation or already incorporate it into their lives. My approach to therapy is mindfulness-based, helping you tune into sensations, emotions, and thoughts with curiosity and compassion. Meditation builds this same awareness, helping you shift from reactivity to responsiveness.

When we strengthen the muscle of paying attention inside ourselves through both meditation and therapy, each practice deepens, allowing us to connect more fully with the subtleties and depths within us. Meditation can help integrate and further explore themes that arise in therapy, while therapy can help us better understand thoughts, feelings, and images that come up in meditation.

Mindfulness-based and body-based therapies are, in many ways, like meditation with a guide. With an experienced therapist holding space and directing your attention in specific ways, you can often access deeper layers of your experience than you can on your own. This depth can lead to profound and lasting shifts.

If you’re a highly sensitive person, empath, or therapist looking for ways to manage emotional intensity, meditation can be a transformative practice. Here’s how it can help:

How Meditation is Specifically Helpful for Highly Sensitive People and Therapists

Meditation can benefit everyone, but it’s particularly powerful for highly sensitive people and therapists who experience emotional and sensory intensity. Here’s how:

1. Reduces Stress and Anxiety

Meditation lowers stress hormones like cortisol and increases feelings of calm and relaxation. This is especially helpful for highly sensitive people, who are more prone to nervous system overload.

Example: If you often feel overwhelmed by loud noises, crowded spaces, or emotional interactions, meditation can help regulate your nervous system, allowing you to recover from overstimulation more quickly.

2. Builds Emotional Regulation

By increasing your awareness of thoughts and emotions, meditation helps create space between what you feel and how you respond. This shift from reactivity to responsiveness makes it easier to handle difficult situations without getting overwhelmed.

Studies using MRI scans have shown that meditation strengthens the prefrontal cortex—the part of the brain responsible for decision-making and emotional regulation. For therapists, this means being able to hold space for clients without becoming emotionally drained.

3. Enhances Intuition and Inner Knowing

For therapists, sensitive people and empaths, tuning into your inner guidance is a strength—but it can be clouded by external noise and stress. Meditation helps quiet that noise so you can better connect with your intuition.

I consciously spend time in meditation every day noticing and releasing what I may be carrying from others. This practice alone is so helpful—it helps me feel more connected to myself and my own inner voice.

Practical Tip: If you struggle with differentiating your emotions from those of others, try a meditation focused on grounding and energetic boundaries.

4. Supports Compassionate Presence

If you’re a therapist or someone who holds space for others, meditation strengthens your ability to stay present and attuned. It helps you offer deep, calm listening without taking on your clients’ (or others’) emotional energy.

Many therapists report that a regular mindfulness practice improves their ability to remain fully present in sessions, leading to better client outcomes. Clients often feel safer and more understood when a therapist embodies a grounded, non-reactive presence.

5. Deepens Self-Understanding

Meditation helps you develop a more intimate relationship with yourself. When you can sit with your emotions, sensations, and thoughts without judgment, you start to understand yourself at a deeper level—supporting healing and growth.

For highly sensitive people, this means embracing your sensitivity as a strength rather than something to manage or suppress. With meditation, you become more attuned to your needs, allowing for greater self-care and balance.

6. Rewires the Brain for Resilience

Research shows that meditation increases gray matter in the brain, particularly in areas related to emotional regulation, empathy, and decision-making. Over time, this makes you more resilient and better able to handle life’s challenges with ease.

A study by Harvard neuroscientists found that just eight weeks of meditation led to measurable changes in brain structure, increasing gray matter density in areas associated with learning, memory, and stress reduction.

Why Meditation Isn’t Always Easy (And Why That’s Okay)

These benefits sound great, right? Yet, most of us struggle to build a meditation habit because resistance shows up, including thoughts like:

“I have too much to do; I can’t just sit still.”
“It’s boring.”
“I can’t quiet my mind.”
“It’s uncomfortable.”
“I’d rather do something else.”

I totally get it! For decades I struggled to develop a consistent practice. In my next post, I’ll share some tips on what helped me finally get consistent.

Does meditation always feel good? Honestly, no—not immediately. Unlike exercise, where you often feel an instant endorphin boost, meditation’s benefits are more cumulative. Some days, my mind races the entire time, and I’m just sitting there waiting for it to be over. But I trust the long game. Even when I don’t feel immediate benefits, I know I’m strengthening my nervous system and building inner resilience.

Over time, you might notice you’re handling stress more easily, letting things roll off your back sooner, feeling more emotionally balanced or spiritually supported, or sensing your intuition more clearly. The key is showing up with kindness and consistency, not perfection.

Ready to Go Deeper?

If you’re a sensitive person or therapist wanting to explore deeper inner work, meditation combined with therapy can be transformative. If you’re curious about how meditation can support your healing journey, I’d love to explore this with you in therapy. Mindfulness is a powerful tool for reconnecting with yourself—and you don’t have to figure it out alone.

I offer online therapy in Georgia and in-person therapy in Carrollton, Georgia. Schedule a session to take the next step toward deeper healing and self-awareness.