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# Kristi Keding

## Sitemaps
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## Posts
- [What Is Allostatic Load and Why High Achievers Feel It](https://www.illuminetherapy.com/what-is-allostatic-load-and-why-high-achievers-feel-it/): If you’re someone who performs well under pressure, meets deadlines, and handles more than most people realize, you might also feel quietly exhausted, tense, or like your “off switch” is broken.
- [When High Achievement Meets Distorted Thinking: Why “Smart” Brains Get Stuck — And How to Shift Out of It](https://www.illuminetherapy.com/when-high-achievement-meets-distorted-thinking-why-smart-brains-get-stuck-and-how-to-shift-out-of-it/): In my work with high-achieving adults across Utah, people who are competent, capable, and outwardly successful, there’s a theme that shows up again and again:
- [Why Catastrophic Thinking Might Be Pointing You Toward Your Deeper Values](https://www.illuminetherapy.com/why-catastrophic-thinking-might-be-pointing-you-toward-your-deeper-values/): If you’re a business owner, executive, or someone who’s used to carrying a lot of responsibility, chances are you’ve trained your brain to scan for risk. You think ahead. You anticipate problems before they happen. You’re used to making decisions that impact a lot of people.
- [What Is High-Functioning Anxiety and How Is It Different from “Normal” Stress?](https://www.illuminetherapy.com/high-functioning-anxiety-vs-normal-stress/): If you’ve ever looked like you’ve got it all together, but inside, you’re constantly wound tight with worry or can’t quite relax, you might be experiencing high-functioning anxiety. It’s not just “being a little stressed.” This type of anxiety has a knack for hiding behind success, hard work, and outward calm, leaving many folks wondering why their minds never stop spinning even when things look fine from the outside.
- [What Are Therapy Intensives and How Are They Different from Weekly Sessions?](https://www.illuminetherapy.com/what-are-therapy-intensives-guide/): If you imagine traditional therapy as a steady drip from a faucet, one hour a week, gradually chipping away at life’s challenges, then therapy intensives are more like turning that faucet on full blast for a weekend or several half-days. A therapy intensive is a condensed, focused experience where you dive deep into the work, hitting issues head-on over a much shorter span of time.
- [The “Not Fine” Moments No One Talks About](https://www.illuminetherapy.com/the-not-fine-moments-no-one-talks-about/): You know that moment—you’re cruising along, maybe a little off but nothing unusual. You’ve got your to-do list in mind, maybe a podcast or music going, and then it happens: you come up behind someone driving 10 under on a two-lane, non-passing road.
- [When Success Stops Feeling Good: The High Achiever’s Paradox](https://www.illuminetherapy.com/when-success-stops-feeling-good-the-high-achievers-paradox/): If there’s one thing I’ve learned from years of sitting with high-achieving adults in my office and on teletherapy sessions across Utah, it’s this:
- [3 Ways to Calm Your Nervous System When You Feel Hijacked by Stress](https://www.illuminetherapy.com/calm-your-nervous-system-and-reduce-stress/): When you’re feeling overwhelmed by stress, it can feel like there’s no escape. Your thoughts are racing, your body is tense, and even the smallest tasks seem impossible. You’re not alone in this, stress takes over in ways that can shake anyone’s confidence. But there are powerful, simple ways to pull yourself out of that spiral.
- [How Trauma Hides in the Body: Understanding Somatic Therapy?](https://www.illuminetherapy.com/how-trauma-hides-in-the-body-somatic-therapy/): Trauma isn’t just in your head. it burrows its way into your muscles, your posture, even your breath. You can look successful to the world and still feel stuck, exhausted, or disconnected for reasons you can’t put your finger on. That’s because trauma often hides in the body, surfacing as tension, aches, or relentless anxiety instead of clear memories.
- [Where Does Perfectionism Come From?](https://www.illuminetherapy.com/where-does-perfectionism-come-from/): Perfectionism can feel like a relentless drive to get everything exactly right, but it’s much deeper than just wanting to do your best. This article takes a real, empathetic look at why perfectionism shows up for so many high-achieving adults, and what lies beneath its glossy surface.
- [How to Stop Comparing Yourself to Everyone Else](https://www.illuminetherapy.com/stop-comparing-yourself-strategies/): Comparing yourself to others is something most people do, especially high-achievers who set the bar high in every area of life. It’s easy to fall into the trap, today’s social media makes the highlight reels of other people look like reality. This article is your roadmap for stepping back from that endless race.
- [Breaking Misconceptions About Mental Health: My Conversation on the Mental Health Momentum Podcast](https://www.illuminetherapy.com/breaking-mental-health-misconceptions-podcast/): Too many high-achieving professionals push through life on autopilot — successful on the outside, but quietly overwhelmed, anxious, burned out, or just feeling “blah” on the inside. One of the biggest barriers I see in my work as a licensed therapist in Utah is stigma and misunderstanding around mental health treatment: what therapy is, when to seek help, and what healing really looks like.
- [The Messy Middle: Why You Feel Stuck (and Why That’s Exactly Where the Change Happens)](https://www.illuminetherapy.com/the-messy-middle-why-you-feel-stuck-and-why-thats-exactly-where-the-change-happens/): If you’re someone who gets things done—career milestones, family responsibilities, community commitments—you’re no stranger to starting strong and finishing well. You know how to push through, deliver results, and check the boxes.
- [Why Smart, Capable People Struggle to Ask for Help](https://www.illuminetherapy.com/why-smart-capable-people-struggle-to-ask-for-help/): This might surprise you, but some of the brightest, most competent folks out there struggle the most when it comes to asking for help. It's not that they don’t know when they’re stuck—it’s that reaching out feels almost impossible, even when it’s clearly the rational move.
- [Grieving the Ideal Self: How Shame and Perfectionism Keep High Achievers Stuck](https://www.illuminetherapy.com/grieving-the-ideal-self-how-shame-and-perfectionism-keep-high-achievers-stuck/): Sam was a successful business owner on paper. To his peers, he was the definition of “making it.” But behind the scenes, he was exhausted and numb.
- [Stress vs. Trauma: How to Tell the Difference](https://www.illuminetherapy.com/stress-vs-trauma-how-to-tell-the-difference/): If you’re feeling irritable, exhausted, or like you’re constantly carrying a weight you can’t shake, you might wonder—am I just stressed, or is this something bigger, like trauma? It’s a fair question, especially when regular life starts feeling anything but regular. Knowing the difference isn’t just a matter of picking the right label. It can make a real difference for your health, relationships, and the kind of support that can actually help you feel better.
- [The Science of Overthinking: Why Your Brain Gets Stuck in Loops (and How Therapy Breaks the Cycle)](https://www.illuminetherapy.com/overthinking-why-your-brain-gets-stuck-in-loops/): Let’s be real: Overthinking is one of those things that’ll keep your mind running in circles until it’s ready to throw in the towel. If you’ve ever found yourself lying awake at night replaying a work conversation or obsessing over every possible outcome, you know exactly how draining it feels. This isn’t just a “you” problem or a sign of weakness, either. In fact, it’s a pattern that shows up in many smart, successful adults who otherwise have it together.
- [What Is Window of Tolerance? Understanding Your Nervous System’s Limits](https://www.illuminetherapy.com/what-is-window-of-tolerance/): The window of tolerance is a simple but powerful idea. Picture it as the sweet spot where your mind and body work best under stress, allowing you to handle life, work, and relationships without feeling frazzled or zoned out. This framework helps you see when you’re operating at your best—calm, focused, and in control—and when you’ve been pushed too far, slipping into overwhelm or numbness.
- [Why Some of Us Carry Shame and Others Don’t](https://www.illuminetherapy.com/why-some-of-us-carry-shame-and-others-dont/): One of the most striking moments for me was realizing my best friend and I experience the world so differently. When I asked her if she ever felt the familiar shame-thoughts—“I’m not good enough. I should have done better. What will they think of me?”—she simply said, “No, not really.”
- [Is This An Anxiety Problem?](https://www.illuminetherapy.com/is-this-an-anxiety-problem/): You push yourself through back-to-back meetings, messages, and endless to-dos, but there’s this quiet hum of dread underneath it all.
- [What Does Living A Good Life Mean?](https://www.illuminetherapy.com/what-does-living-a-good-life-mean/): I wrote this piece back in December 2024 for my newsletter. As we move into fall, I pulled it back out to reflect. What was true then is still true now, so, I thought I would share it on the blog. Happy reading.
- [Heal Trauma … With The Best EMDR Therapist in Utah](https://www.illuminetherapy.com/heal-trauma-with-the-best-emdr-therapist-in-utah/): If you’re searching for the best EMDR therapist in Utah, know this: you deserve someone who sees the whole you.
- [How Can Therapy Help With Anxiety?](https://www.illuminetherapy.com/how-can-therapy-help-with-anxiety/): It’s the age-old question for anyone battling worry, sleepless nights, or a racing heart … can therapy really help with anxiety, or is it just another overhyped promise?
- [Why Awe is Good For Mental Health](https://www.illuminetherapy.com/why-awe-is-good-for-mental-health/): Yesterday, in several sessions, I had the privilege of being awe-struck. Honestly, it’s happened quite a few times this week. I walked away feeling deeply grateful—grateful that people allow me into their intimate lives, into the spaces of their internal worlds.
- [How Does Brainspotting Work and How Long Does It Take to Work?](https://www.illuminetherapy.com/how-does-brainspotting-work-and-how-long-does-it-take-to-work/): Brainspotting is a powerful therapeutic approach that helps high-achieving professionals access and resolve deep psychological pain. In my work as a brainspotting therapist in Ogden, Utah, I have seen how this method reaches far beyond what words can express. By using focused eye positioning, clients can access emotions and stored memory that are often hidden from conscious awareness.
- [Self-Care That Changes Your Life Doesn’t Look Like Instagram](https://www.illuminetherapy.com/self-care-that-changes-your-life-doesnt-look-like-instagram/): I’ve been reflecting on the subject of self-care and healing lately—the gritty, unpolished reality of what it actually takes to feel better and make lasting changes. Through my own journey, countless client stories, and witnessing the experiences of people close to me, I’ve learned one undeniable truth:
- [How Does EMDR Therapy Work? Understanding the Process, Benefits, and Applications](https://www.illuminetherapy.com/how-does-emdr-therapy-work-to-combat-trauma-effectively/): EMDR Therapy is a unique psychotherapy approach that transforms the lives of individuals suffering from trauma, anxiety, and other mental health challenges. As a mental health professional and EMDR therapist in Ogden, Utah, I have witnessed firsthand how this treatment alleviates distress while promoting lasting change.
- [How to Stop Feeling Stuck and Start Moving Forward Today](https://www.illuminetherapy.com/how-to-stop-feeling-stuck-and-start-moving-forward-today/): Have you ever had a moment where you feel so stuck? Or like you are bracing and don’t know whether to move forward, stay still, or even move backwards?
- [Why Perfectionism Is A Trap](https://www.illuminetherapy.com/why-perfectionism-is-a-trap/): You know how it goes—you set an intention (like sending a weekly newsletter), and then... life lifes. Days turn into weeks, and suddenly, you haven’t done the thing.
- [The Weight of Criticism and How to Shift Out of It](https://www.illuminetherapy.com/the-weight-of-criticism-and-how-to-shift-out-of-it/): Criticism comes to those who stand out. That can feel terrifying because, for most of us, criticism isn’t just about what we did—it feels like a reflection of who we are.
- [Why Do I Never Feel Good Enough?](https://www.illuminetherapy.com/why-do-i-never-feel-good-enough/): It took me years—many, many years—to unravel, rewrite, and reprogram this belief.
- [Feeling Burnt Out? Here’s How to Stop Overextending and Take Your Life Back](https://www.illuminetherapy.com/feeling-burnt-out-heres-how-to-stop-overextending-and-take-your-life-back/): I was crying in my car, talking to my mom, because I had just agreed to something I absolutely didn’t have the capacity for. Again.
- [When It’s All or Nothing As A High-Achiever: And Finding Your Way Back to the Middle](https://www.illuminetherapy.com/when-its-all-or-nothing-as-a-high-achiever/): There was a time I thought I had only two settings: go hard or completely shut down.
- [Why Success Feels Hollow (And What To Do About It)](https://www.illuminetherapy.com/why-success-feels-hollow-and-what-to-do-about-it/): You’ve built a life you’re proud of. But lately, it just feels... flat. You’re ticking the boxes, hitting the goals, doing ‘all the right things’ and yet, you still feel kind of numb.
- [When Perfectionism Becomes A Problem](https://www.illuminetherapy.com/when-perfectionism-becomes-a-problem-and-an-a-felt-like-the-end-of-the-world/): At 26, I genuinely thought my life was over. I know that sounds a bit dramatic, and looking back, I can laugh and see the absurdity. But in that moment, it genuinely felt over, and the A- was a massive threat.
- [How To Slow Down When You Feel Guilty](https://www.illuminetherapy.com/how-to-slow-down-when-you-feel-guilty/): “You can’t keep going at this pace,” she said quietly.
- [When Doing Becomes Your Worth: Unhooking from the Inner Critic’s Loop](https://www.illuminetherapy.com/when-doing-becomes-your-worth-unhooking-from-the-inner-critics-loop/): There’s a particular kind of exhaustion that doesn’t show up on lab tests. Although I wish it did, for my own sake.
- [The Cost of Carrying It All: When Responsibility Becomes a Cage](https://www.illuminetherapy.com/the-cost-of-carrying-it-all-when-responsibility-becomes-a-cage/): Some people feel like they were born responsible.
- [When You Don’t Know What You Need (Until It’s Too Late)](https://www.illuminetherapy.com/when-you-dont-know-what-you-need-until-its-too-late/): I didn’t know how deeply I was disconnected from my own needs — until resentment started showing up in places it didn’t belong.
- [The Tug-of-War Between Burnout and Change: Why Letting Go Feels So Hard (Even When You Know You Need To)](https://www.illuminetherapy.com/the-tug-of-war-between-burnout-and-change-why-letting-go-feels-so-hard-even-when-you-know-you-need-to/): There was this constant tug-of-war inside me — a part that knew I couldn’t keep going like this… and another that was terrified to stop.
- [Bold Journey — An Interview With Kristi Keding](https://www.illuminetherapy.com/bold-journey-interview-kristi-keding/): I was recently interviewed on Bold Journey. Here is the entire article, which originally appeared here.
- [Voyage Utah – An Interview With Kristi Keding](https://www.illuminetherapy.com/voyage-utah-interview/): I was recently interviewed on Voyage Utah Magazine. Here is the entire article, which originally appeared here.
- [CanvasRebel – An Interview With Kristi Keding](https://www.illuminetherapy.com/canvasrebel-interview/): I was recently interviewed on CanvasRebel Magazine. Here is the entire article, which originally appeared here 
- [Protective Factors, Resiliency, and Childhood Trauma: Why Some May Not Fully Develop PTSD](https://www.illuminetherapy.com/protective-factors-resiliency-and-childhood-trauma-why-some-may-not-fully-develop-ptsd/): I wanted to end this series by talking about resiliency and protective factors. Both of these are important topics because I have seen many people who have experienced childhood trauma not fully develop PTSD because of protective factors and resiliency during and after the event.
- [What is relational trauma? (4/5)](https://www.illuminetherapy.com/a09gqk8qu6gn1mp8u94jd8a3pih9ts/): Relational trauma is a type of trauma that occurs within the context of a relationship. It can be caused by a range of experiences, such as neglect, emotional abuse, or betrayal. It can occur within any type of relationship. Including romantic partnerships, family relationships, or friendships. Relational trauma can have a profound impact on a person's sense of self. Their ability to trust others or themselves, and their ability to form and maintain healthy relationships.
- [Adverse Childhood Experiences (ACEs) (3/5)](https://www.illuminetherapy.com/adverse-childhood-experiences-aces-35/): Some of my clients come to me to work on childhood trauma. The Adverse childhood experiences (ACEs) test is sometimes used to get an accurate representation of their childhood and to help make a plan on how to reduce and heal from childhood trauma.
- [The impacts of childhood trauma (2/5):](https://www.illuminetherapy.com/the-impacts-of-childhood-trauma-24/): We now know that childhood trauma can have a profound and lasting impact on a person's life. Many individuals have written about this and research has come a long way. We now know that traumatic events in childhood can shape a person's beliefs, emotions, and behaviors well into adulthood.
- [Childhood trauma series (1/5):](https://www.illuminetherapy.com/1mi440pl1en26km0b6c9eyiwzzw4dk/): Many of my clients come to me knowing something was off in their childhood. But don't know how to pinpoint it or even what it was. Some of them have a sense of loneliness while others know they are emotionally disconnected from their families. I have other clients who know exactly what their childhood trauma was. It is clear to them. This five-part blog series will explore things like relational trauma, childhood trauma, and The Adverse Childhood Experiences or "ACEs".
- [The powerful impact of Nature.](https://www.illuminetherapy.com/the-powerful-impact-of-nature/): I am a lover of nature. I didn't know this about myself until my late 20s and more so in my 30s. Hiking, skiing, backpacking, and paddle boarding all became central themes in my life around the age of 30. Nature helped me to heal, connect, and to be present. If I am not in the therapy room you'll probably catch me outside in nature.
- [Daily Mindfulness Tips and Tricks.](https://www.illuminetherapy.com/daily-mindfulness-tips-and-tricks/): In the blog last week I talked about three anxiety hacks. Mindfulness was one of them. Although I am still not great at doing full mindfulness meditations daily I have developed a practice that works for me. That's an important part of mindfulness. Having a practice that is sustainable and beneficial to you. In this blog, we'll explore the benefits of mindfulness and I'll offer tips on how to incorporate it into your daily life.
- [Is anxiety getting the best of you? Three Anxiety Hacks to use today.](https://www.illuminetherapy.com/is-anxiety-getting-the-best-of-you-three-anxiety-hacks-to-use-today/): Anxiety is a normal emotion that everyone experiences from time to time. It can be important to recognize that we all have emotions that come and go. Many people like to think of emotions like the weather. Clouds move in, sometimes even rain or massive storms, and move out to blue skies. The primary core emotion of anxiety is scared or also known as fear. For some people, anxiety begins to interfere with their everyday lives and when this happens it can become a problem.
- [How to begin to know your needs.](https://www.illuminetherapy.com/how-to-begin-to-know-your-needs/): It was fun to write and reflect on these themes, how they showed up, and different ways to focus on shifting them. I hope you have enjoyed the series!
- [Chronically overextending?](https://www.illuminetherapy.com/chronically-overextending/): A few years ago, I found myself saying "yes" to every request and overextending. I had gotten into this pattern of thinking I could do it all. I also felt embarrassed to say "no." Fearing someone would think I was weak and worse off feeling weak myself. I mean who doesn't want to feel like they can achieve everything?
- [Understanding our boundaries.](https://www.illuminetherapy.com/understanding-our-boundaries/): I thought I would write another post on boundaries. Whether you are in counseling or not we all need boundaries and we can all continue to work on our boundaries.
- [Boundaries: How they are developed.](https://www.illuminetherapy.com/boundaries-how-they-are-developed/): Boundaries were another theme that I saw throughout the year. Some of my clients were wanting to work on how to set better boundaries. Others were discovering how to set them for the first time. While some clients were working through what it felt like to have a boundary placed on them. Boundaries are not always easy or comfortable but boy are they sure important.
- [Play: reduce stress and improve mood](https://www.illuminetherapy.com/play-reduce-stress-and-improve-mood/): I just had to write another blog post on play. Once I saw it, I couldn’t unsee it in the therapy room. So to expand and provide more options to build on play, here you go.
- [The Power of adult playtime.](https://www.illuminetherapy.com/the-power-of-adult-playtime/): One of my favorite themes to have seen and catch is - Play. So many of my clients were hurting for play. Us adults can be a real bore. We can get so caught up in the mundane repetitive aspects of life. When I started seeing the lack of play as a pattern I honed in even more. I read this book: Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul, and began talking to others about play and the joy it can induce. I began challenging my clients to incorporate play, experiment, have fun, pick up a hobby, or try something new. I also read The Power of Fun: How To Feel Alive Again in a day and couldn’t get enough of this concept.
- [More effective communication](https://www.illuminetherapy.com/more-effective-communication/): Communication was a theme that came up throughout the year. Many of my clients wanted to work on how they could better communicate. They wanted to express their needs, emotions, thoughts, and ideas in a healthier way. They would often express to me this feeling of never being taught the skill of communication and I completely understand. I was not taught either and am still working on being a more effective communicator.
- [Themes in the counseling room](https://www.illuminetherapy.com/themes-in-the-counseling-room/): I am fascinated with systems, themes, and patterns. My mind has always wanted to understand. Understand how things worked. Understand how and why certain things are the way they are. Wondering if they could be changed or why someone wasn’t asking a different question. I am sure I was a real delight to be around as a kid!
- [Rest Series (8/8): Creative Rest](https://www.illuminetherapy.com/rest-series-99-creative-rest/): Ever since I was a little girl I wanted to dance. Dance has always inspired me even though I have two left feet and can’t quite keep a rhythm. I can’t always describe why I have wanted to dance. It is not necessarily my life calling or passion. I guess the thing that intrigues me the most is the movement and being in flow with a beat.
- [Rest series (7/8): Emotional Rest](https://www.illuminetherapy.com/rest-series-78-emotional-rest/): You have nothing else to give. No emotion to spare not even an “Oh my goodness that’s so exciting” to a friend who got a promotion. If this sounds familiar you might need emotional rest. Saundra Dalton-Smith explains emotional fatigue as, “We each have an internal capacity to manage emotions. We pour out of this space as we offer sympathy to a friend who lost her husband, console a tearful toddler in our arms, or encourage our coworker on a job well done. Each interaction is giving a bit of ourselves. When our emotional withdrawals exceed our emotional capacity, we experience emotional fatigue."
- [Rest Series (6/8): Sensory Rest](https://www.illuminetherapy.com/rest-series-68-sensory-rest/): Sensory input is happening all the time. The stimuli coming in from sound, site, smell, touch, and even taste can be overwhelming to the brain and body.
- [Rest Series (5/8): Spiritual rest](https://www.illuminetherapy.com/rest-series-58-spiritual-rest/): Spiritual rest will come down to your own needs, current meaning and purpose, and belief system. At the core of being human, we want to belong. Belonging can look like many different things and show up in many different areas. If your spiritual need is in a deficit it could look like not feeling like you belong to the greater good. It might feel like not having purpose or meaning.
- [Rest Series (4/8): Social Rest](https://www.illuminetherapy.com/rest-series-48/): During the period I was resting, social rest was also part of it. I socially rested from friends and family. I also socially rested from colleagues and took social things off my calendar that were no longer what I needed.
- [Rest Series (3/8): Mental Rest](https://www.illuminetherapy.com/rest-series-38-mental-rest/): Oh, mental rest! Mental rest is such an important thing and it is not really all that talked about. Ever notice yourself feeling forgetful or maybe your mind is racing all the time? Or maybe you have stared at the same page in a book for what feels like forever or you have to keep reading it over and over because you just cannot comprehend anything?
- [Rest Series (2/8): Physical Rest](https://www.illuminetherapy.com/rest-series-28-physical-rest/): For the first three months, my body did not want to work out. I literally had zero desire to go lift weights. Something I have done for the last eight years of my life. But I had ZERO. I am not even joking when I say that. For three months, all I did was walk. My body physically wanted to rest and the only thing it wanted was to walk.
- [Rest Series (1/8): What some of us might need.](https://www.illuminetherapy.com/17-rest-what-most-of-us-need/): March, is a time when people begin to look forward to Spring. March, was a time when my body and mind wanted to begin and “winter.”
- [How to make online therapy in Utah successful.](https://www.illuminetherapy.com/how-to-make-online-therapy-in-utah-successful/): You might be like me and you found a therapist that lives 400+ miles away. Or you might have even found one that lives 15 miles away but you still want the convenience of connection at home. No problem. Online therapy is a great option. I know this hasn’t solved all the problems and not everyone has access to WiFi or technology but for many, this has increased access to mental health services and has provided an opportunity to meet with a therapist that’s a good fit.
- [a therapeutic approach that engages the body as a powerful tool and intervention in therapy.](https://www.illuminetherapy.com/a-therapeutic-approach-that-engages-the-body-as-a-powerful-tool-and-intervention-in-therapy/): If you have been in therapy circles or read books about trauma, you are aware of the buzzing of “somatic therapies”. Let’s break down somatic first because honestly who really knows what that word means. The dictionary states, “Somatic – relating to the body, especially as distinct from the mind.” That being said, Sensorimotor Psychotherapy is a body-based or somatic therapy.
- [Do You Have A Loved One Who Is Struggling With Their Mental Health?](https://www.illuminetherapy.com/do-you-have-a-loved-one-who-is-struggling-with-their-mental-health/): Is your partner in the midst of a substance abuse problem that’s wreaking havoc on your relationship and their health? Are you the parent of a child in the throes of a severe depression and you feel powerless to help them? Conversely, maybe your own parent is the one who needs help. In any case, trying to care for your loved one has probably left you feeling exhausted, worried, and even guilty. You may blame yourself for their troubles, asking: Where did I go wrong? What could I have done to keep them from feeling so miserable?
- [Trauma Affects You In Ways You Don’t Always See](https://www.illuminetherapy.com/trauma-affects-you-in-ways-you-dont-always-see/): The nagging thought, “I’m not loveable” or “I don’t deserve good things” comes deep from inside of you. It feels really familiar and when asked how long you have felt this way you state, “It feels like since I was a kid. Really young.” You always thought it was just how you thought. You might have even thought, “I was just born this way.” What if it was actually developmental trauma that occurred from a young age?
- [PTSD Treatment Can Help You Make Peace With Your Past](https://www.illuminetherapy.com/ptsd-treatment-can-help-you-make-peace-with-your-past/): You have been thinking about connecting with a therapist in Ogden Utah. You have been preparing by looking at the things you are struggling with and beginning to read about different types of therapists and therapies. You recently have read about PTSD and know you have experienced different traumas in your life. However, you are unsure if finding a trauma counselor is the best move or if any counselor will do.
- [Trauma Triggers and Triggering – What this is?](https://www.illuminetherapy.com/traumatriggersandtriggering/): As luck would have it, I wrote an entire blog post on trauma and triggers, and guess what, I can't find it. The funny thing is, is this gave me an opportunity to reflect on how far I have come.
- [Sensorimotor Psychotherapy in action.](https://www.illuminetherapy.com/sensorimotor-psychotherapy-in-action/): As a trauma therapy and PTSD treatment specialist in Ogden Utah, I am committed to continuing to learn and grow. This last year I embarked on a yearlong journey. I have been in level 1 of Sensorimotor Psychotherapy (SP). The first year's training is “SP for the treatment of trauma.” There are two more years of training. Level II addresses the “interaction between traumatic, attachment, and developmental issues.” Level III is “advanced integrative training.” (Sensorimotorpsychotherapy.org)
- [A Therapist’s Open Letter to a client.](https://www.illuminetherapy.com/a-therapists-open-letter/): I was on a therapy business coaching call and the suggestion was given to write a love letter to a client. “Odd” you might be saying, which I thought the same thing. Yet, I listened more and I did my own research. It became clear what the value to you as a reader and to myself would be.
- [Do you find yourself overthinking and not feeling?](https://www.illuminetherapy.com/do-you-find-yourself-overthinking-and-not-feeling/): I was going to write this week’s blog post on the nervous system and emotions. But I thought another skill and tangible example would be useful. I’ll write the nervous system blog next time. So, let’s dive in.
- [What’s next? Dropping into the body – a small nugget.](https://www.illuminetherapy.com/dropping-into-the-body/): You have read the seven previous blogs and wonder when the real practical advice will come. First off, I appreciate you sticking around. And second, I will give one nugget of how to begin to do the work below.
- [Exploring the Emotion of Surprise](https://www.illuminetherapy.com/exploring-the-emotion-of-surprise/): Imagine yourself driving down the road. And an animal comes out of nowhere, much to your surprise. You slam on your breaks, the animal passes, and you begin to drive again. Within a few seconds, that feeling of surprise goes away and you feel relief that you didn’t hit it. Your brain and body move forward. Has this ever happened to you? A loud noise, a car screeching to a halt, or a balloon popping also ignites the emotion of surprise. As a therapist in Ogden Utah, when I hear about the surprise I learn a few things about a client. Let’s dive into what the emotion of surprise is.
- [Disgust and what it tells us in modern life.](https://www.illuminetherapy.com/disgust-and-what-it-tells-us-in-modern-life/): Lately, you have found yourself becoming more critical of people. Maybe, even loved ones. You used to be able to tolerate people’s indifference but now you are feeling disdain or disgust towards people who don’t see things the way you do.
- [What does the emotion of sadness tell us? A Counselor’s Perspective.](https://www.illuminetherapy.com/what-does-the-emotion-sadness-tell-us/): My client’s come to me frequently wishing to banish their sadness. Whether they know where it came from or not - they want it gone. As counselors, we are always working to help you feel better, but ultimately, sadness is a normal human emotion - and one that we need to understand to truly feel joy long-term. Let’s dig in to what I often need to teach my counseling clients so they don’t have to be overwhelmed by sadness throughout their day.
- [Do you feel stuck in Fear?](https://www.illuminetherapy.com/do-you-feel-stuck-in-fear/): Fear is a very common emotion in my office. I often hear statements such as, “I felt so scared.” “I feel trapped and don’t know what to do.” “I fear moving on.” “I just don’t think I can do it. It’s too scary.” “I feel frozen.”
- [Anger – easy to feel but not always easy to Express.](https://www.illuminetherapy.com/anger-easy-to-feel-but-not-always-easy-to-express/): As a therapist in Ogden Utah working with anger does not scare me. I find anger to be a great emotion! It can give us so much information and for many of us, we can easily feel anger in our bodies. Some people call it rage or state they are mad or angry, and some people in my office will politely say frustrated but, at the core, it is mad, angry.
- [the simplicity and joy of happiness.](https://www.illuminetherapy.com/the-simplicity-and-joy-of-happiness/): Many of my clients come into therapy wanting to “feel happy.” On my initial consultation call, I ask, “If you were to enter into therapy with me how do you want your life to look different in 3 months, 6 months, 9-months?” Essentially asking what are their goals are. This is when I hear, “I want to feel happy or I want to be happy.” As a therapist, it is my hope to educate clients on emotions and teach clients that happiness is an emotion that moves through us and ebbs and flows. I often say, “I can help you find contentment but happiness, like all the emotions, move through us.” Let’s dig in and see what happiness is all about!
- [Understanding Emotions and The importance of them.](https://www.illuminetherapy.com/understanding-emotions/): Hi all, It has been a bit since I posted a blog- but I am back. I hope to be more consistent and a resource for those looking for counseling in Ogden Utah.
- [EMDR & Brainspotting: What Are the Differences?](https://www.illuminetherapy.com/emdr-brainspotting/): Exploring the similarities and differences of EMDR and Brainspotting.
- [How Brainspotting and EMDR Can Help Emotional Dysregulation](https://www.illuminetherapy.com/emotional-dysregulation/): >Do you feel like you sometimes lose your temper, start crying, or behave in a way other people think is an overreaction? Maybe you are even surprised by the strength of your emotional responses at times.
- [Betrayal Trauma: What Is It and How It Impacts You](https://www.illuminetherapy.com/betrayal-trauma/): As humans, we rely upon close relationships for love and stability. Our very survival depends upon a deep, trusting relationship built with our parents as infants and children. We need them to feed us when we’re hungry and provide comfort when we’re upset so we can regulate our emotions. This foundation is the very basis of healthy emotional attachment. They control and manage our entire world.
- [COVID-19 and Seasonal Affective Disorder: How to Cope](https://www.illuminetherapy.com/seasonal-affective-disorder/): If you suffer from Seasonal Affective Disorder (SAD), which is a type of depression related to the changes of seasons, trying to manage it along with the life changes brought on by the COVID-19 pandemic may feel overwhelming.
- [The Top 5 Truths about counseling, therapy, or psychotherapy in Ogden, UT](https://www.illuminetherapy.com/blog-top-5-truths-about-counseling/): So, you did all the research and found a therapist in Ogden, UT. You pushed aside doubts and read the myths blog, and you took the step - You went to your first appointment! Your therapist seemed nice enough, and you feel confident. After some time, you are now thinking, "What are the truths about counseling." You feel a bit better after talking and releasing some emotions you have been carrying around. And now you want to know the truths about therapy. Let me walk you through my top five facts about counseling.
- [The Top 4 Myths about counseling, therapy, or psychotherapy in Ogden, UT](https://www.illuminetherapy.com/blog-4-myths-about-counseling/): You find yourself still hesitant to look up a therapist in Ogden, UT. You know going to therapy would be beneficial, but you can’t seem to pull the plug. Most of your questions have been answered, but you still have a few lingering thoughts. Doubt starts to creep in, and you worry this is not a good next step. Ideas come in about things you’ve heard. You are unsure if they are right or just myths. I get it. It is hard to navigate something you might not have done before. However, don’t let misconceptions get in the way of you getting help. Below are a few common myths that come up in conversations with loved ones seeking therapy.
- [What to expect from counseling, therapy, or psychotherapy in Ogden, UT](https://www.illuminetherapy.com/blog-what-to-expect/): Ogden, UT, has many perks. Even with the good hard times can happen. Finding a therapist to help with mental wellness can be a significant benefit. So you took the step. You did the research and found a therapist in Ogden. Your first appointment is scheduled – which is excellent news! Just one thing – you don’t know what to expect from counseling. You still have a few questions, and you are unsure what three, six, or nine months out will look like. That is entirely normal. Here are a few things that I tell loved ones to expect from therapy.
- [FAQs about counseling, therapy, and psychotherapy in Ogden, UT](https://www.illuminetherapy.com/blog-faq/): So, you found a few therapists in Ogden, UT, that seemed nice enough. You had consultation calls, and you landed on someone who might be a good fit. You are ready to leap but just one problem. You have a ton of questions- not only about the first session but moving forward. That is completely normal. Therapy can feel weird and mysterious if you’ve never done it. Here are some of the most frequently asked questions that I receive.
- [Questions to ask a therapist, counselor, or psychologist in Ogden, UT](https://www.illuminetherapy.com/blog-questions-to-ask-a-therapist/): You've been looking for a therapist in Ogden, and you finally have a few therapists you want to call. They offer free consultations, which is excellent, but now what? It can be nerve-wracking to pick up the phone, call a complete stranger, tell them how you feel, and ask for help. That is definitely not the easiest thing in the world if you ask me. Plus, what are you even supposed to ask when you are nervous and unsure. The following is a list of questions to help you find the right therapist for you in Ogden or Utah, or wherever you are looking.
- [Finding a therapist, counselor, or psychologist in Ogden, UT](https://www.illuminetherapy.com/finding-a-therapist/): Remember in 2010, when Forbes ranked Ogden, UT, the 6th best place to raise a family and in 2013, 3rd? And then again, in 2016, Ogden ranked 6th for the fastest-growing city? Let's just say Ogden, UT has shown up in Forbes magazine a few different times and for great reason. The historic downtown, the bustling economy, the beautiful Wasatch Mountains, and all the outdoor activities you can dream of. However, just because Ogden isn't terrible doesn't mean life doesn't come up, and you sometimes need support. If you are looking for a life coach, counselor, therapist, or psychologist- I'd like to help you find someone who can help.
- [Trauma Series 4/4: 3 Ways We “Appease” Others to Avoid Trauma](https://www.illuminetherapy.com/appease-others-avoid-trauma/): In earlier posts of this Trauma Response Series, I discussed common ways that we respond to trauma. The first three are fight, flight, and freeze (visit those posts below to learn more). But therapists have recently identified a fourth response. It’s called appeasing or fawning.
- [Trauma Series 3/4: Frozen in Place: Here’s How the “Freeze” Trauma Response Looks](https://www.illuminetherapy.com/freeze-trauma-response/): Trauma can create a variety of responses. We’ve introduced the four types of trauma responses (fight, flight, freeze, or fawn/appease) and discussed what both fight and flight look like in previous posts. All of the responses are driven by the same underlying stress hormones, including adrenaline.
- [Trauma Series 2/4: “Fleeing” Is a Popular Trauma Response – Here’s Why](https://www.illuminetherapy.com/fleeing-trauma-response/): In my last post, Why We Respond to Trauma by Fighting, we reviewed the four responses to the anxiety and fear that trauma creates. These four responses are fight, flight, freeze, and fawn/appease. The primary focus in that particular post was the trauma response of fighting.
- [Trauma Series 1/4: Why We Respond to Trauma by “Fighting”](https://www.illuminetherapy.com/respond-trauma-fighting/): You’ve probably heard about ways the human body responds to threats in the environment, whether physical, emotional or even imagined. These responses are often referred to as the fight-or-flight reaction.
- [How to Embrace Grief and Find Your Peace](https://www.illuminetherapy.com/embrace-peace/): Grief! That word alone is heavy. Grief is a normal part of life; however, we often do not think of grief when supporting a struggling loved one. Us humans thrive on emotional intimacy, which is amazing! And with emotional intimacy can come heartbreak and grief, which is not always talked about.
- [Supporting a Loved One With PTSD](https://www.illuminetherapy.com/supporting-a-loved-one-with-ptsd/): If you have a loved one who lives with PTSD, you’ve seen firsthand how incredibly difficult it can be to cope with its symptoms. The anxiety, apprehension, nightmares, social avoidance, insomnia, and more that they experience are not easy.

## Pages
- [EMDR Therapy In Utah](https://www.illuminetherapy.com/emdr-therapy-utah/): Illumine Therapy | EMDR Therapist Utah supporting high-achievers in healing from stress, trauma, and emotional overload, online or in Ogden.
- [Results](https://www.illuminetherapy.com/success-stories/): At Illumine Therapy, I work with high-achieving, highly caring adults across Utah—people who have built successful lives but still feel weighed down by anxiety, burnout, or unresolved past experiences. Many grew up with high expectations or learned to take care of everyone else at the expense of themselves.
- [Online Therapy in Ogden, Utah](https://www.illuminetherapy.com/online-therapist-ogden-utah/): You’ve worked hard, done everything “right,” and built a life others admire—yet inside, you feel exhausted, disconnected, and unsure how much longer you can keep this up.
- [Homepage](https://www.illuminetherapy.com/): Mid-life adults hold a lot.
- [Blog](https://www.illuminetherapy.com/mental-health-resources/): Blog
- [Trauma Intensive](https://www.illuminetherapy.com/trauma-therapy-ogden-utah/): Middle adulthood brings on a force of change, reflection, and re-imagining one’s life. Therapy intensives can speed up your healing, growth and development so you can start living the way you want sooner. This unique, custom treatment method helps you through major life transitions or trauma — offering immediate support for transition & transformation.
- [HIPAA Policy](https://www.illuminetherapy.com/hipaa-policy/): This Privacy Notice applies to Illumine Therapy, Inc. (usually referred to just as "us", "our", "we," "company" or something similar).
- [Somatic Therapy](https://www.illuminetherapy.com/sensorimotor-psychotherapy-ogden-utah/): Each has helped a little, but nothing has provided the lasting change you desire. You long to feel lighter, to experience the full spectrum of emotions, and to finally embrace joy and pleasure in your life. Sensorimotor Psychotherapy, Ogden, could be an answer and can help.
- [ACT](https://www.illuminetherapy.com/act-acceptance-and-commitment-therapist-ogden-utah/): Despite all your accomplishments, you’re caught in a cycle of feeling “blah,” stuck, and uninspired. You find yourself frequently ruminating, replaying the same thoughts and worries over and over.
- [Depression Therapy](https://www.illuminetherapy.com/depression-therapist-ogden-utah/): From a distance, high achievers look like they have it all together. You have graduated from college, own a business, or have a great career, home life, and relationships. Yet, despite your accomplishments, you feel empty, disconnected, sad, and lost.
- [Good Faith Estimate](https://www.illuminetherapy.com/good-faith-estimate/): A Good Faith Estimate is a document provided by healthcare providers to patients, offering a transparent estimate of the expected costs associated with a specific course of treatment. It is designed to help patients understand and anticipate the financial aspects of their healthcare services.
- [Terms and Conditions](https://www.illuminetherapy.com/terms-and-conditions/): Effective Date: January 25, 2025
- [Contact](https://www.illuminetherapy.com/contact/): Please read these FAQs before reaching out:
- [Frequently Asked Questions](https://www.illuminetherapy.com/faq/): Please read these FAQs before reaching out:
- [Meet Kristi](https://www.illuminetherapy.com/kristi-keding-lcmhc/): My care philosophy is to work with the individual in front of me - you - in the here and now.
- [Brainspotting Therapy](https://www.illuminetherapy.com/brainspotting-therapist-ogden-utah/): Helping high achieving men and women harness emotions, cultivate coping, and expand into a life they love.
- [Medical and Mental Health Disclaimer](https://www.illuminetherapy.com/medical-and-mental-health-disclaimer/): The information and resources on this website are provided for educational and informational purposes only and do not provide medical or treatment advice. You understand that such information is not intended nor otherwise implied to be medical advice or a substitute for medical advice, diagnosis, or treatment. The information should not be a substitute nor replacement for advice from a mental health or medical professional. You agree not to use any information found on our website to diagnose or treat a mental health, psychiatric illness, or medical disorder. Do not ignore advice from a mental health or medical professional because of the information you read on our website or the Internet.
- [Book Coaching Appointment](https://www.illuminetherapy.com/book-coaching-appointment/): It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
- [Anxiety Therapist Ogden UT](https://www.illuminetherapy.com/anxiety-therapist-ogden-utah/): We live in a world that praises doing as much as possible—perfectly. Stress and anxiety are natural responses to these pressures.
- [Privacy Policy](https://www.illuminetherapy.com/privacy-policy/): www.illuminetherapy.com