https://www.reginachowtrammel.com/mindfulness-and-therapy daily 0.75 2026-04-13 https://www.reginachowtrammel.com/mindfulness-and-therapy/what-we-now-understand-about-anxiety-mind-body-faith monthly 0.5 2026-04-13 https://www.reginachowtrammel.com/mindfulness-and-therapy/when-good-enough-heals-burnout-anxiety-and-ocd-therapy-in-california-and-san-gabriel-valley monthly 0.5 2026-04-13 https://www.reginachowtrammel.com/mindfulness-and-therapy/heart-rate-variability-emotional-regulation-and-faith-a-conversation-for-asian-american-christians monthly 0.5 2026-04-13 https://www.reginachowtrammel.com/mindfulness-and-therapy/from-burnout-to-gentle-motivation-mindfulness-lessons-from-the-classroom-to-leadership monthly 0.5 2026-01-25 https://www.reginachowtrammel.com/mindfulness-and-therapy/empty-nesting-holding-gratitude-grief-and-mental-health-in-a-new-season-of-life monthly 0.5 2026-01-15 https://www.reginachowtrammel.com/mindfulness-and-therapy/anxiety-therapy-in-glendora-and-foothill-communities-a-mind-body-approach-to-healing monthly 0.5 2025-12-27 https://www.reginachowtrammel.com/mindfulness-and-therapy/finding-warmth-in-a-busy-season-practicing-mindfulness-during-the-holidays monthly 0.5 2025-11-25 https://www.reginachowtrammel.com/mindfulness-and-therapy/why-you-need-an-arriving-practice-a-christian-mindfulness-approach-to-starting-your-day monthly 0.5 2025-09-29 https://www.reginachowtrammel.com/mindfulness-and-therapy/burnout-and-warmth-finding-healing-and-wholeness monthly 0.5 2025-08-27 https://www.reginachowtrammel.com/mindfulness-and-therapy/burnout-isnt-failure-it-might-actually-be-an-invitation monthly 0.5 2025-08-05 https://www.reginachowtrammel.com/mindfulness-and-therapy/warmthindivision monthly 0.5 2025-07-17 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindfullyasianamerican monthly 0.5 2025-06-06 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindfulness-training-workplace-teams monthly 0.5 2025-06-03 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindfulness-and-its-individual-and-community-benefits-from-an-expert-on-christian-mindfulness monthly 0.5 2025-04-22 https://www.reginachowtrammel.com/mindfulness-and-therapy/how-an-existential-crisis-can-be-good-for-you monthly 0.5 2025-03-07 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindfulness-and-anti-aging-a-vital-practice-for-perimenopausal-women monthly 0.5 2025-02-25 https://www.reginachowtrammel.com/mindfulness-and-therapy/post-election-mindfulness-practice-for-a-freeze-response monthly 0.5 2024-11-18 https://www.reginachowtrammel.com/mindfulness-and-therapy/keep-your-peace-this-election-week-mindfulness-practice-for-a-flight-response monthly 0.5 2024-10-30 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindfulness-practice-to-keep-your-peace-and-actualize-your-values-during-election-week-for-each-response-fight-flight-or-freeze-in-the-next-few-posts monthly 0.5 2025-02-01 https://www.reginachowtrammel.com/mindfulness-and-therapy/the-gap-between-achievement-and-happiness monthly 0.5 2025-02-01 https://www.reginachowtrammel.com/mindfulness-and-therapy/embracing-your-summer-values-a-reflection-guide-for-august monthly 0.5 2024-08-05 https://www.reginachowtrammel.com/mindfulness-and-therapy/political-stress-and-your-wellbeing monthly 0.5 2025-02-01 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindfulness-in-menopause monthly 0.5 2024-07-22 https://www.reginachowtrammel.com/mindfulness-and-therapy/mindful-integration-embracing-all-parts-of-yourself monthly 0.5 2024-06-24 https://www.reginachowtrammel.com/mindfulness-and-therapy/what-does-healing-in-therapy-meannbsp monthly 0.5 2024-06-19 https://www.reginachowtrammel.com/mindfulness-and-therapy/3-effective-ways-to-reduce-stress-and-live-emotionally-freer monthly 0.5 2024-06-11 https://www.reginachowtrammel.com/mindfulness-and-therapy/jdot73c0q22aswvm059h9esxml76ah monthly 0.5 2024-02-14 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/c2efa59f-edde-4e9e-bafc-a00e4d7d0d24/dragon+red+envelop+pic.jpg Blog - Ushering in the Year of the Dragon: Happy Lunar New Year! - Your mental health matters! This new year, let's cultivate self-compassion, seek support when needed, and embrace our cultural strengths to promote resilience and well-being https://www.reginachowtrammel.com/mindfulness-and-therapy/when-elmo-from-sesame-street-helps-explain-the-benefits-of-a-trauma-dump monthly 0.5 2024-02-02 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1706838955194-GK1QZGVHPB5RA0085LRR/image-asset.jpeg Blog - When Elmo from Sesame Street helps explain the benefits of a “Trauma-Dump” - Image by Jason Moyer-Unsplash When Elmo—yes that Elmo from Sesame Street—recently asked everyone how they were doing on X, many folks took the opportunity to vent their emotional response to the state of the world. It was bittersweet to read what folks posted. Responses to his (can we refer to an imaginary muppet as a person-based pronoun?) post, delved into the psyche of society-at-large these days. “Trauma-dumping” was the best way to describe what Elmo got back from his innocent, off-the-cuff inquiry. So, what is trauma dumping, and are there positive effects? Trauma-dumping is a colloquial way to describe how we might communicate our inner turmoil, suffering, and pain. We dump and ventilate our feelings for catharsis—an attempt to relieve pain. There are many positive effects of such a dump. In the case of Elmo’s tweet, the responses formed a community, where celebrity and the hoi polloi, alike, spoke of their sadness, pain, loneliness, and anxieties. We live in a isolated, individualistic age, and finding common themes in others’ emotions can help us feel less alone, normalize any present-sadness, and pain. https://www.reginachowtrammel.com/mindfulness-and-therapy/healthy-mental-health-prompts-for-the-new-year monthly 0.5 2024-01-14 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1703878850795-NE08K6HPXOMYN69YG9RK/image-asset.jpeg Blog - Healthy tips for a New Year and a Dry January - As you embark on a new year, it’s a great time to assess and take stock of who you are, who you have been, and who you are becoming. Here are some tips to help you start the new year strong, and to continue healthy mental health patterns to keep you emotionally regulated. https://www.reginachowtrammel.com/mindfulness-and-therapy/pushing-down-your-feelings-weighs-you-down-how-mindfulness-in-therapy-lifts-your-mental-health-burdens monthly 0.5 2023-07-28 https://www.reginachowtrammel.com/mindfulness-and-therapy/when-does-a-specifically-christian-mindfulness-practice-help-with-burnout monthly 0.5 2023-07-21 https://www.reginachowtrammel.com/mindfulness-and-therapy/three-ways-that-mindfulness-helps-you-with-inner-child-work-in-therapy monthly 0.5 2023-07-28 https://www.reginachowtrammel.com/mindfulness-and-therapy/walking-meditation-prompts monthly 0.5 2024-05-31 https://www.reginachowtrammel.com/mindfulness-and-therapy/5ioh85typvd2o30cmlg5rrcohsvgxg monthly 0.5 2023-04-20 https://www.reginachowtrammel.com/mindfulness-and-therapy/tag/bodymindspirit monthly 0.5 https://www.reginachowtrammel.com/mindfulness-and-therapy/tag/Manage+stress monthly 0.5 https://www.reginachowtrammel.com/mindfulness-and-therapy/tag/emotional+support monthly 0.5 https://www.reginachowtrammel.com/mindfulness-and-therapy/tag/freer monthly 0.5 https://www.reginachowtrammel.com/home daily 1.0 2026-04-18 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/e532cd95-5a4a-465b-9c0a-85790ac658b9/Headshot2025Blue.jpeg https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1722890987224-Z76JMNMR72DQ95K0RGL2/Lagunashore22024.jpeg Home - Mindfulness in therapy — an invitation to all of you: mind, body, and spirit. In a world that rewards busyness and punishes stillness, mindfulness is not just a practice — it's a form of resistance. And in therapy, it becomes a tool for genuine healing. Mindfulness-based therapy helps you develop a different relationship with your own inner experience. Rather than being swept away by anxious thoughts or numbed by exhaustion, you begin to notice, to pause, and to respond with intention. Over time, this builds real resilience — not as a concept, but as something you feel in your body and carry into daily life. For your body: Release & regulation A softening of held tension, fuller breathing, and a nervous system that feels less constantly on alert. For your mind: Clarity & focus Space between thoughts and reactions. So you can respond to life, rather than just react to it. For your spirit: Acceptance & truth A deeper acceptance of who you are right now, and who you are in the process of becoming. Together, we draw from a range of evidence-based and contemplative approaches uniquely tailored to what you need in each session. Approaches used Breathwork Somatic experiencing Dialectical Behavior Therapy (DBT) Mindfulness-based Cognitive Therapy (MBCT) Distress tolerance skills Emotional regulation https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/c854c746-6e58-4a94-b889-6faea8f458a6/LagunaSunset32024.jpg Home - Existential therapy — finding meaning in the larger story of your life. Your present moment makes more sense when it's understood in the context of everything that shaped you — your history, your values, your losses, and what you're still reaching toward. Existential therapy goes beyond symptom relief. It asks the deeper questions: What matters to you? What does your life mean? Where have you been, and where do you want to go? This kind of work doesn't just help you feel better in the moment — it gives you a foundation that holds. Healing happens when you can speak your truth aloud and clarifies the bigger “T ” truths through the context of your values, your faith, and meaning that makes you feel most alive. For clients who hold spiritual or religious values, this work can include integrating faith as a genuine resource — not as an add-on, but as part of how you understand yourself and what you're healing toward. Sessions are always culturally responsive and shaped around what is the most true and meaningful for you. Live authentically Understand who you are beneath the roles, expectations, and noise Clarify your values Reconnect with what genuinely matters — and let that guide your choices Find your purpose Move through life's anxieties with a clearer sense of direction and meaning Live with freedom When you understand the value of your life, fear loses some of its grip This is not a quick fix — it is an investment in understanding yourself at a deeper level. And that understanding changes everything. https://www.reginachowtrammel.com/about daily 0.75 2026-04-18 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1682033518235-0KBLABVUNIBO0GM6U9Z3/unsplash-image-JlRUdWLHdSI.jpg About Therapy Pricing - About the investment — and how insurance can help. I am a private pay therapist, which means you pay directly rather than through insurance. Many clients are reimbursed for a significant portion of the cost. Here's how it works in three simple steps. Step 1: We meet & I provide a superbill After each session, I give you a superbill — an official receipt with the billing codes your insurance company needs. Step 2: You submit it to your insurer- Send the superbill to your insurance company — most have an online portal, app, or simple mail-in process. Step 3: They reimburse you directly- Your insurer pays you back based on your out-of-network benefits — often 50–80% of the session cost. https://www.reginachowtrammel.com/bookauthor daily 0.75 2025-08-05 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1624639705026-VKI0J98GBF0U8S9ISPHR/Screen+Shot+2021-06-25+at+9.47.54+AM.png Author of A Counselor's Guide to Christian Mindfulness https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1718814584237-3WQDDA36Z2HXRNGIJKKT/image-asset.jpeg Author of A Counselor's Guide to Christian Mindfulness - A mental health therapist your can trust I provide tele-therapy in California: San Gabriel, Rosemead, Los Angeles, Glendale, Silver Lake, Los Feliz, Eagle Rock, Pasadena, Arcadia, Monrovia, Azusa, Glendora, La Verne, San Dimas, and more I provide tele-therapy in Illinois: Chicago, Wheaton, Naperville, Lisle, Glen Ellyn, Palos Heights, and more….Trammel & Trent in A Counselor’s Guide to Christian Mindfulness. See my Home page or About Regina page for more information. Peruse this site to learn more about my therapy and other services. https://www.reginachowtrammel.com/forms-telementalhealth daily 0.75 2024-06-19 https://www.reginachowtrammel.com/asian-american-mental-health-therapy daily 0.75 2026-01-15 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/e532cd95-5a4a-465b-9c0a-85790ac658b9/Headshot2025Blue.jpeg Asian American Mental Health Therapy - Hi, I am Dr. Regina Chow Trammel, and I have successfully treated hundreds of clients with over 18 years of experience and research informed practices using Dialectical Behavioral Therapy Skills, Existential, Mindfulness-based and Narrative Therapy, Inner Child Parts work, Power analysis work. I can integrate faith and spirituality if desired. Text or call for a free 15-minute consultation: 626-765-7602 https://www.reginachowtrammel.com/anxiety daily 0.75 2026-02-03 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1704416204785-DI2JB90HYGTBTC1ZNFE2/image-asset.jpeg Therapy for Anxiety - Anxiety therapy that is effective in the long-term is holistic in nature. Panic, feelings of dread, and anxiety may feel like your body and mind are betraying you. You need all of you and all parts to be re-aligned and re-attuned to the parts of life that bring you peace. Somatic awareness, cognitive and behavioral solutions, as well as existential reflections, will all help you develop new mental and emotional maps to decrease the anxious and panic that you have become accustomed to. When your nervous system is dysregulated, the goal is to first teach your body to learn how to calm itself down. Your body is an amazing resource in this regard. In our work together, we will pair tailored therapy reflections, exercises, and narratives about your anxiety, with somatic interventions. You will feel the results, and as you journey on, leave anxiety behind. Contact Dr. Regina, your Anxiety Therapist in California and Illinois, today at: 626-765-7602. Please read on, and visit my Home Page, About Regina, or Rates/Pricing tabs, for more. I am a mental health therapist/counselor, a professor and researcher. Research shows that Mindfulness-based therapies are helpful in repairing your flight-fight-freeze response to anxiety and panic-related triggers, including the research I conduct! :) For more on the research I do that addresses these issues: https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=regina+chow+trammel&oq=regin https://www.reginachowtrammel.com/what-to-expect-in-therapy daily 0.75 2026-04-18 https://www.reginachowtrammel.com/speaking-professional-development-training daily 0.75 2026-01-25 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/587b3e2e-f1e3-4435-aeca-71d2dbe8c3c7/Screen+Shot+2022-05-17+at+5.16.02+PM.png Speaking & Professional Development Training - Book Dr. Regina for your next Professional Development Training today. Regina Chow Trammel is an engaging professional development trainer and speaker. https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/9dec26d0-bbc8-4f5d-b095-c221d5980dcc/SpeakingNACSW2025.jpeg Speaking & Professional Development Training - You can view snippets of these talks on my Instagram @dr.reginatrammel https://www.reginachowtrammel.com/links daily 0.75 2026-04-18 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/7c02a5bb-a7fe-4020-8f3f-a52ae58c4690/CarmelCoastRockshore2.jpeg https://www.reginachowtrammel.com/about-regina daily 0.75 2026-04-08 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1ea7b4bf-604f-4350-b808-edc7ca1c07ed/Headshot2025Blue.jpeg https://www.reginachowtrammel.com/womens-transitions daily 0.75 2026-02-03 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1720832735969-XTZVQJ7SA0XQOME4XPUF/image-asset.jpeg Therapy for Women's Issues https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/1720833073682-6VKQVTKO4PPR00ZCNZTK/image-asset.jpeg Therapy for Women's Issues https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/2a84a373-a989-44a9-9923-4a16ae9f1cd3/image-asset.jpg Therapy for Women's Issues https://www.reginachowtrammel.com/store daily 0.75 2025-05-30 https://www.reginachowtrammel.com/store/mindfulness monthly 0.5 2024-06-19 https://www.reginachowtrammel.com/store/p/7-day-restoration-practice monthly 0.5 2025-08-06 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/634fef3b-87fc-4693-8308-6d11fcf960c1/CarmelCoastTreebranch.jpeg Store - 7-Day Restoration Practice & Journal https://www.reginachowtrammel.com/store/p/self-care-and-mindfulness-guide monthly 0.5 2025-08-02 https://images.squarespace-cdn.com/content/v1/6015e171645a930edf9920ad/d28e571b-d8f8-4da3-b7fa-84dc96da615e/LagunaShore.jpg Store - Self-care and mindfulness guide