Trauma-based & Family Psychotherapy For Angry, Anxious, Depressed, and Frustrated Families

Finding courage in feelings of uncertainty

Hugging Cheyenne
Hugging Cheyenne (Photo credit: Clover_1)

My mother once said to me:

“once you enter a deep pool or ocean of water the last thing you want to do is kick uncontrollably because that is the moment when you sink.”

Ever since then, I stopped kicking in moments of great discouragement. I learned to “let life take me” and search for meaning in the details. Through this, I became a follower of God, of faith (the very One we celebrate today). Having denounced all orthodox-type religion, I found tools that opened up my mind to a world of new possibilities. Outside my mind, my logic, is where I found hope. Since then, my hope has wavered, but because of this Anchor, I’m able to climb the ladder of life with a ray of light.

I’ve become a firm believer in the power of perception on our feelings of uncertainty. There are 6 things I encourage you to do when you feel helplessly uncertain:

  1. Write down how you feel: Journaling is one of the most important aspects of self growth. We grow when we process in our minds changes in emotions and life. When you write things down that affect you, you are discussing the issue with yourself. It organizes everything about the event and yourself in your mind. Do it!
  2. Talk: Talking to a trusted, loving, and nonjudgmental, yet honest individual is always helpful. Seek wisely for a talking partner.
  3. Wisely choose your music: Some music can lift your spirit and give you hope, while other music can severely depress you. Examine your mood and determine if the music you are listening to is sending positive messages or negative. For example, if you are missing someone you love, you may not want to listen to a song about relationship woes, heartache, or grief. Try the opposite.
  4. Treat Yourself: Like a mother pamper’s her child when they fall and get hurt, you should pamper yourself. Take a warm bath/shower, eat well, watch something funny, listen to music, take a walk, relax, go to sleep. Do things to revive yourself.
  5. Change your surroundings: Sometimes you simply need a change in scenery.  Try a different color paint, new pictures, change your lighting, or even your furniture. If this is too expensive, move your furniture around!
  6. Dance: I love zumba! I put on a CD I love and dance! When you move about, your body releases endorphins (“endogenous morphine”), a chemical or neurotransmitters in the brain that reduces pain and makes you feel good. This is sometimes called the “feel good hormone.”

Feeling better and developing courage takes time, but once you develop an awareness of what you need to do, you will begin to feel better.

I wish you all the best


As always, I wish you well

*CORONA VIRUS UPDATE1050 Lincoln Way, Ste 1 - Pittsburgh PA

As we get closer to the middle of May states across the nation are passing laws, reducing restrictions, and enacting new regulations to help support the transition from stay-at-home orders to the normal flow of life again.

Unfortunately, Gov. Wolf hasn't reduced the mask wearing restrictions in Allegheny County. However, he has announced most of Western PA will be moving to the yellow phase beginning May 15. This means that we can slowly regain some normalcy.

But until the mask wearing restrictions are reduced or eliminated Anchored Child & Family Counseling will remain closed. I will be making small transitions back to the office over the course of summer and seeing some clients in-person based on need.The office will be open starting June 17, 2020 with the goal of remaining open until/if state laws change in response to Corona virus restrictions.

In the meantime, I will be continuing teletherapy sessions until mid-June. My office assistant and I will be monitoring your insurance policy to ensure that you will be covered for teletherapy and that your copayments will be waived. At this time, it appears that all major insurance companies (UPMC, Highmark, Aetna, Optum/United, and Cigna) are continuing to provide coverage for teletherapy.

Please check (the practice website) for updates and my business facebook page at:

Please continue to stay safe!
Thank you


Támara Hill, MS, NCC, CCTP, LPC

Licensed Child & Family Therapist
National Board Certified Counselor
Internationally Certified Trauma Therapist

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