Winter 2020

We hope that your New Year is off to a wonderful start, and we look forward to our new or continued work together this year! We’re excited to start off the year with a new addition to our team ~ please check-out our newsletter below to meet our newest therapist and more!
~ Michele Cole, BS, BSW, MSW, LCSW and the Moving Forward Team


Welcome Megan!
Megan is a licensed resident and National Certified Counselor with a Bachelor’s degree in Psychology and a Master’s degree in Clinical Mental Health Counseling from Marymount University.

Megan has experience working with adolescents, adults, and families in both inpatient and outpatient settings, and she has also spent considerable time planning and facilitating group therapy sessions. Megan enjoys working with clients in coping with anxiety, depression, self-esteem, interpersonal conflict, communication and other life challenges.

To read Megan’s full bio, Click Here!


Brrrr…Winter Weather Policy
In winter weather, the office will remain open unless you hear directly from your therapist or receive an email indicating that we have closed.


Therapist Spotlight: Rachel Jenkins, LMSW

Did you know?
In addition to being a Licensed Master Social Worker (LMSW) and a Certified Anxiety Treatment Provider (CCATP), Rachel is also a Registered Yoga Teacher (RYT200)

Read more below about how Rachel integrates this into her work and to learn a quick calming technique!

Rachel approaches her work through a mind-body lens. Rachel is passionate about incorporating mindfulness techniques, breathing exercises, & self-regulation strategies into her clinical practice. She enjoys helping individuals of all ages manage stress and anxiety by getting in tune with their body and learning how to quiet the mind.

Below is a technique to calm your nervous system and relax!


Dirga Pranayama

When we’re stressed or anxious, we typically breathe from our chest and use very little of our lung capacity. Practicing deep belly breathing is one way to reduce stress & anxiety while increasing lung capacity. Next time you or your child are feeling overwhelmed or anxious, try practicing Dirga Pranayama, or three-part breath.

Come to comfortable position with a straight spine (either sitting up or lying down)
Close your eyes or drop your gaze to the floor
Place one hand on your chest and one hand on your belly (so you can feel where your breath is going)
Inhale slowly through the nose – filling your belly, then your ribs, then your chest with breath
Exhale slowly out the nose – letting go of the breath from your chest, then your ribs, then your belly
It can be helpful to think of blowing up a balloon on the inhale and blowing out a candle on the exhale.
Inhale allowing the belly, the ribs, and the chest to expand
Exhale and release the breath from the chest, the ribs, then the belly
Practice this for 5 – 10 rounds at your own pace

Enjoy the benefits!

Moving Forward, PLC – 571-483-0306
To email us, Click Here!