Blog and Links


October 30, 2017

Have you ever watched a baby or young child breathe?  If so, you may have noticed their belly expanding and contracting with each breath.  Now take a moment to notice your breath.  Don't change anything.  Just breathe, and notice where you feel movement. 

If you are like many adults, you may have felt your breath in your chest.  Once a baby yourself, you were adept at belly breathing.  However, the burden of chronic stress and tension may have replaced your relaxed, full belly breaths with the more constricted, shallow breathing that we typically experience when we breathe from our chest.  

What causes this redirection of breath?  When your abdominal muscles are holding tension, your diaphragm is met with resistance when it attempts to do the work of breathing.  Consequently, your breathing becomes shallow and high in your chest.  When you attempt to breath through your diaphragm, the idea is to relax your belly as much as possible....

October 24, 2017

​In the previous "Just Notice" Challenge, humans (often at the mercy of their minds) were likened to fish.  That's right... fish.  Wait!  Don't go!  Let me explain... Fish don't 'know' they are under water, they just swim. Similarly, we 'swim' in our thoughts, often largely unaware of the thought content responsible for our emotions, urges, and choices (until it's too late, right?!).  Consider whether this is true, in your experience.  Go ahead - take a moment!  And, if you didn't catch the previous challenge ("What's In Your Water?"), be sure to check it out at

Perhaps you would like to live a more present-focused life - showing up for the moments that really matter to you.  Or maybe you have started down a path of learning to experience and respond to your emotions more effectively, in order to be less afraid of your anger, anxiety, or sadness and...

October 16, 2017

"Fish swim naturally in water.  They don't 'know' they are under water, they just swim.  Thinking is like this for human beings.  Thoughts are our water.  We are so immersed in them that we are hardly aware they are there.  Swimming in our thoughts is our natural state.  You can't take a fish out of water and expect it to live as a fish.  But what would happen if the fish became aware of the water?" (From Steven Hayes, Get Out of Your Mind and Into Your Life).​​

How many thoughts do you suppose your mind gives you each day?  Hundreds?  Thousands?  Take a moment to imagine the implications of this.  Hundreds - possibly thousands - of automatic, habitual, unchecked thoughts (including evaluations and judgments).  Add to that feelings, sensations, action urges, and suddenly you have an entire sea of internal experiences! 

Feeling overwhelmed?  I've got your back!  Let's break this down and start simple.  If you want to become more...

October 11, 2017

Ready to get your relax on?

Join me for a guided progressive muscle relaxation practice (see link to youtube video below, hosted by yours truly)!

With practice, progressive muscle relaxation (PMR) can help you reduce stress and anxiety, ease aches and pains associated with stress-related tension, improve sleep, and reduce high blood pressure and problems related to digestion.

But don’t take my word for it! Come along with me for a guided PMR practice, and observe the benefits to your mind and body.

For more information and helpful links related to this topic:

Link to guided PMR:

October 10, 2017

Many people living with chronic stress and anxiety carry tension in their body.  This type of chronic muscle tension is associated with a number of physical concerns, including headache pain, jaw pain, stomach irritation or upset, pain in the neck, shoulders, back or hips, and other joint pain.     

Most of us living with chronic stress and anxiety are relatively unaware of the physical tension we are carrying from one moment to the next, until it shows up in the form of pain or discomfort.  As a follow up to the “Just Notice” challenge from Monday (, I would like to introduce you to a technique called Progressive Muscle Relaxation (PMR).  PMR is a series of exercises designed to help you increase awareness of muscle tension and effectively relax your muscles in order to achieve a more restful physiological and psychological state.  With regular practice, Progressiv...

October 9, 2017

I saw my dentist last week.  We discussed my occasional jaw discomfort (guess who has a tendency to clench with stress and anxiety?).  She told me this: There should be 3 mm between your teeth when your mouth is closed in resting position.  If your teeth are touching, your jaw is holding tension.  Go ahead, check it out for yourself.  Find a comfortable position.  Take a few slow, deliberate breaths.  Allow the muscles along your jaw and face to completely relax.  If you really let go, you might notice that your lips part ever-so-slightly.  Now, gently bring your lips together, while keeping your facial muscles at ease.  Now observe the space between your teeth.  What do you find?  

Your "Just Notice" task of the day: Just notice where you are holding tension.  Set a reminder at intervals of your choosing, and notice whether your teeth are touching.  Are your shoulders reaching up toward your ears?  How do you experience t...

July 4, 2017

Reviewing the literature on evidence-based treatment for Panic Disorder. If you've been living with severe anxiety and panic, you have felt tremendous fear; you also know the sting of loss, as you have undoubtedly watched your life became smaller and more restricted over time. You, as much as anyone else, deserve to live a valued life; a life that is full, connected, and meaningful. Are you ready?

July 4, 2017

Suite 202A: Witness to Courage, Every Hour, Every Day

Courage (per Merriam-Webster) - Mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.

Contact me to inquire about psychotherapy services: Courage

Schedule an initial appointment: Courage

Walk though my door on appointment day: Courage

Experience vulnerability, while putting words to your struggle, your suffering: Courage

Articulate your desire for change and contemplate the actions you are willing to take: Courage

Allow yourself to feel hope: Courage

Enter into a collaborative partnership with someone you've never met: Courage

Place one foot in front of the other, despite your ambivalence, fear, and doubt: EPIC Courage

July 4, 2017

Mindfulness doesn't have to happen from your seat.

I see fields of green, sprinkled with purple, yellow, and white.

I hear the wind rolling through the plains; the birds and the crickets that encircle me; the rhythmic sound of my feet touching earth.

I feel the wind on my face; sun on my shoulders; my heart beating in my chest.

I feel alive.

I am here, now; showing up to this moment and all that it brings (including aches and pains, the occasional sound of aircraft "interrupting" my zen, mosquitos, and wet feet from a few puddles too large to cross without incident). An exercise in observation; observing the natural activity of my mind. Noticing beauty, gratitude, and judgment, and gently guiding my attention back to a place of curious, nonjudgmental awareness.

What moments do you wish to "show up" for today?


July 4, 2017

Suite 202A, witness to strength, courage, beauty, hope, and perseverance; witness to fear, struggle, ambivalence, and pain. A space capable of holding all of these things, for all are a part of transformation and change.

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Click here to visit the website for the National Center for PTSD. Here you can find information about common reactions to trauma, symptoms of post-traumatic stress disorder (PTSD), and evidence-based psychotherapies for PTSD. 

Click here for a link to Postpartum Support International, a comprehensive website with information and resources for perinatal women and their families.  

The Baltimore Sun published an excellent series on men who experienced sexual assaulted during their military service.  Click here to watch an interview with Dr. Nett in her previous role as Military Sexual Trauma Coordinator at the VA Maryland Health Care System.  

Click here to read an article about Military Sexual Trauma (MST) featuring Dr. Sara Nett (Dr. Nett previously served as the VA Maryland Health Care System's MST Coordinator from 2010 to 2017, prior to focusing exclusively on building her private practice).

Click here to read an article about male Veterans recovering from sexual assault during their military service (featuring Dr. Nett).  

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Baltimore, MD 21209

Phone: 443-470-3124

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