https://www.kateramstedtcounseling.com/blog daily 0.75 2026-03-13 https://www.kateramstedtcounseling.com/blog/find-your-purpose monthly 0.5 2026-03-06 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/1772816505510-QGXC05TD3L4BU1XNPJ2U/unsplash-image-2THdTdKs0yU.jpg Blog - Find Your Purpose 1. Family (other than couple or parental) 2. Couple dynamics/intimate relationships 3. Parenting 4. Friends/social life 5. Work 6. Education/training 7. Recreation/fun 8. Spirituality 9. Citizenship/community life 10. Physical self care (diet, exercise, sleep) 11. Environment 12. Art, creative expression, and aesthetics https://www.kateramstedtcounseling.com/blog/hope-for-the-year-ahead monthly 0.5 2026-03-13 https://www.kateramstedtcounseling.com/blog/please-make-yourself-uncomfortable monthly 0.5 2025-10-27 https://www.kateramstedtcounseling.com/blog/are-you-too-sensitive monthly 0.5 2026-03-13 https://www.kateramstedtcounseling.com/blog/anxious-to-be-happy monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/298b0f7a-66d7-494c-94ff-2f8227b2dfa4/unsplash-image-xCU7nCMNfI8.jpg Blog - Can Happiness Be Controlled? - Whippman describes how, in a culture focused on individual goals and pursuits, we can forget that joy comes foremost from our relationships. That means the first step towards happiness is shifting our focus further away from ourselves and reaching out for meaningful connections with others and our community. https://www.kateramstedtcounseling.com/blog/why-being-good-enough-is-better-than-being-perfect monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/5299e9da-baa9-4ec4-9636-1264219c4957/unsplash-image-JfolIjRnveY.jpg Blog - Why Being "Good Enough" is Better Than Being Perfect - Redden's experiment involved assigning a series of challenging tasks to a group of women who had high internal standards and who valued flawlessness. The goal was to force them to make regular mistakes—and get used to the feeling. The result was that these women quickly became less anxious and more accepting of perceived failure. What does that mean? It means that challenging yourself to dive in and make mistakes is the first step toward real personal growth and development. https://www.kateramstedtcounseling.com/blog/the-real-you-being-authentic-in-2025 monthly 0.5 2026-03-06 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/95415579-8b7a-455c-8e77-411008f65a8d/31.jpg Blog - The Real You: Being Authentic in 2025 - Of course, authenticity isn't without risk. In a December 2024 article for Greater Good Magazine, Jadzia Jagiellowicz writes, “It's challenging because in order to be authentic, we have to be vulnerable—willing to take a risk to share personal information." That can be hard. But if the result of that vulnerability is greater self-confidence, better relationships and improved mental health, isn't it worth a bit of discomfort? https://www.kateramstedtcounseling.com/blog/whats-coming-next-dealing-with-post-election-stress monthly 0.5 2025-06-16 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/1731686490961-24EFOG5HL9VB7W19KX6A/unsplash-image-GaprWyIw66o.jpg Blog - What's Coming Next? Dealing with Post-election Stress - Going for a walk outside or getting exercise Cooking or eating a nourishing meal — especially with others Tackling a problem you've been avoiding head-on Setting your devices aside for the day Doing something that allows you to help others Offering kindness https://www.kateramstedtcounseling.com/blog/all-hail-the-introvert-why-its-time-to-embrace-introvert-characteristics monthly 0.5 2025-09-07 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/1757286348308-EMPSH4KA9CH8BRQZBHNR/unsplash-image-yHL7WxJFvI8.jpg Blog - All Hail the Introvert: Why it’s Time to Embrace Introvert Traits - Cain’s book cites a 1980 longitudinal study by Dr. Jerome Kagan who exposed babies to new experiences for the purpose of predicting who would become introverted. Those with stronger reactions to new experiences turned out to be the most serious, careful, and, of course, quiet. He connected these traits to a more reactive amygdala (the part of the brain that controls emotions and stress hormones). https://www.kateramstedtcounseling.com/blog/learning-to-take-a-time-out-athletes-prioritizing-mental-health monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/c29e0d08-342d-42b7-a1a0-0858c166d4db/unsplash-image-7WXY8jGBHFc.jpg Blog - Learning to Take a Time Out: Athletes Prioritizing Mental Health In the United States alone, there are approximately 46.6 million people living with a mental health condition—that's 1 in 5 Americans. And, though it is documented that playing sports and staying active can help relieve stress for some people, research shows that 34% of elite athletes struggle with anxiety or depression. Thankfully, over the past decade, the conversation about mental illness has become more open, and more people are able to receive comprehensive help with their struggles. Still, there is a long way to go in terms of fully accepting and understanding mental health issues, especially in the high-pressure world of athletics. https://www.kateramstedtcounseling.com/blog/is-self-compassion-really-just-self-indulgence monthly 0.5 2026-03-13 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/2df994cb-a6b0-4225-b12f-89504eb7a1db/image-asset.jpg Blog - Is Self-Compassion Really Just Self-Indulgence? - According to Neff, research on motivation indicates that self-critics generally meet their goals in spite of their internal criticism, not because of it. Those moments where criticism does work are usually based in fear and anxiety. She clarifies that, when we work from a critical mindset, our goal becomes avoiding judgment from others — and the potential for ensuing shame. However, anxiety and fear typically decrease concentration and performance. This actually makes it harder to reach our goals than if we’d approached them with a more positive outlook. Neff argues that self-compassion is a more effective motivator “because its driving force is love, not fear.” Self-love allows us to act from a place of personal power and acceptance, rather than worrying about what others might think. https://www.kateramstedtcounseling.com/blog/can-anxiety-be-a-good-thing-part-2 monthly 0.5 2026-03-13 https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/77be65b9-5456-49c5-a7c9-be970a2f3ece/image-asset.jpg Blog - Can Anxiety be a Good Thing? - Like many others, Suzuki suggests breath work as well as movement (extra points for getting outside) to manage anxiety. She reminds us that these exercises don’t have to be engaged in for long periods — even a few moments can be helpful. 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All too often, the pressures of modern life cause anxiety spiral to a place where it feels unmanageable. It can impact both your professional and personal life. You might worry about performance at work only to come home to the same feelings of uncertainty about your relationships with friends and family. You want to feel close to others but end up spending so much time second guessing your choices and pushing for perfection that you struggle to connect. If You Resonate with Any of the Above, You’re Not Alone... https://images.squarespace-cdn.com/content/v1/5e55acee15229c3b733a932a/3ffaa9c1-1a41-4054-ba15-ab4a2ec32bc5/mindfulness+therapy%2C+kate+ramstedt+counseling Home - My Approach As a Seattle therapist for anxiety with over two decades in the field, I understand how overwhelming life can get. I also believe that Acceptance and Commitment Therapy (a mindfulness based behavioral therapy) has the power to make your challenges more manageable. Counseling for anxiety relieves symptoms by helping you stay with what is happening, rather than worrying about the future and what might happen. It helps you feel calmer, more secure and at peace with yourself. 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