https://www.wholementality.com/blog daily 0.75 2026-02-25 https://www.wholementality.com/blog/to-our-immigrant-neighbors-and-friends monthly 0.5 2026-02-25 https://www.wholementality.com/blog/haunted-by-the-hustle-why-rest-feels-scary-when-youre-used-to-surviving monthly 0.5 2025-10-29 https://www.wholementality.com/blog/this-isnt-just-a-phase-debunking-queer-mental-health-myths monthly 0.5 2025-10-22 https://www.wholementality.com/blog/unmasking-not-just-for-halloween monthly 0.5 2025-10-15 https://www.wholementality.com/blog/kellis-grief-post-RTTai monthly 0.5 2025-10-08 https://www.wholementality.com/blog/emdr-therapy-intensives-fast-tracking-your-healing-in-north-carolina-and-beyond monthly 0.5 2025-09-24 https://www.wholementality.com/blog/the-leaves-are-changing-and-so-are-you monthly 0.5 2025-09-17 https://www.wholementality.com/blog/surviving-what-was-never-built-for-you-wpbxf monthly 0.5 2025-09-10 https://www.wholementality.com/blog/how-to-find-a-medicaid-therapist-in-north-carolina-without-losing-your-mind monthly 0.5 2025-09-03 https://www.wholementality.com/blog/burnout-but-make-it-seasonal monthly 0.5 2025-08-21 https://www.wholementality.com/blog/understandingpainreprocessing monthly 0.5 2024-10-22 https://www.wholementality.com/blog/post-grad-world monthly 0.5 2024-10-09 https://www.wholementality.com/blog/chronichealthconditions monthly 0.5 2024-09-16 https://www.wholementality.com/blog/nervous-system-narratives monthly 0.5 2024-07-08 https://www.wholementality.com/blog/emotions-assessment monthly 0.5 2023-02-02 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/a5cab432-0481-4f0a-a38b-752e48e80231/B1CDA2BD-1097-4912-A17D-E263A9345D24.jpg Blog - Emotions Assessment - How was I first exposed to joy, sadness, anger, etc.? What messages did that exposure give me? When I experienced emotions growing up, what were the outcomes? Were my emotions validated or were they punished/ignored/ suppressed? Were my expressions of emotions suppressed? Did my observations of emotion expression teach me that emotions are dangerous? . https://www.wholementality.com/blog/its-almost-black-history-month monthly 0.5 2023-01-26 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/24d54b12-50f0-442f-83e9-10277d5064e7/Coping+Skills+Toolkit+%281%29.png Blog - It’s Almost Black History Month - However, if you’re a black person you may be anxiously awaiting inappropriate requests for free labor from your job, neighbors, or other community. You may be wondering what type of cultural appropriation, micro-aggressions (and let’s face it - macro-aggressions) you may see in the media or simply outside. It’s okay to say no. https://www.wholementality.com/blog/a-brief-black-history-of-mental-health-care monthly 0.5 2021-02-04 https://www.wholementality.com/blog/february-resolutions monthly 0.5 2021-01-28 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1611812541280-YY5Y50R703KCNC9P0OPT/Black+and+Red+Brushstroke+Artists+Influencer+Instagram+Post+Set.png Blog - February Resolutions? Taking care of yourself isn’t selfish. To be selfish is to not care about anyone else other than yourself. I swear to you that I would never eat a single vegetable if it weren’t for the fact that I loved my mom and little brothers. Without them I would live a life of chocolate chip cookies, captain crunch, bacon, and apple slices. Not only do I want to live, I want to keep up with them for as long as possible. Unfortunately...this cannot be done with sugar and bacon alone. https://www.wholementality.com/blog/emotionalertsystem monthly 0.5 2020-10-12 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1602384778542-CRAVQ35UHKTGUNZH5O8R/Cream+and+White+Elegant+Health+Coach+Business+Card.png Blog - Emotion Alert System - Essentially, a common sentiment I often hear is that certain emotions are “bad” and others are “good”. Usually, it’s the distressing emotions that carry the negative label - anger, frustration, anxiety, rage. While the others - happiness, joy, gratitude - are the ultimate states in which we wish to live. In reality, every single one of our emotions are natural, and informative responses to our daily life. https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1602385045126-55MCN3XJ944N5UL947ZI/Cream+and+White+Elegant+Health+Coach+Business+Card+%281%29.png Blog - Emotion Alert System - The reality is, pretending to be happy is still not happy. If we take a moment to acknowledge our emotions, and address the situations in our world that are leading us to these emotions we can work towards resolving them. Instead of thinking of some emotions as “bad”, let’s consider them our body’s natural alert system. https://www.wholementality.com/blog/coping-during monthly 0.5 2020-08-17 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1597605189162-FGZ3SBQRICP05OCW499H/Pastel+Pink+and+Mint+Green+Unique+Business+Card.png Blog - Coping During - We cope with stress, after we have reached our maximum level of stress. We cope with frustrating events, after they have concluded. One thing I have learned in dealing with lupus is the idea of coping during. Coping during means not waiting until the end of the stressor to take care of yourself. Coping during means taking care of yourself along the way. https://www.wholementality.com/blog/a-chronic-illness-of-today monthly 0.5 2020-08-10 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1597030445795-WDBGNB43LBQG5OUQ16FA/Pink+Watercolor+Writer+Business+Card.png Blog - A Chronic Illness of Today Living with chronic illness - any chronic illness can be insanely challenging. I am a therapist so I consciously choose to focus on the positive. “I have been gifted an appreciation of life due to my several close calls and extended hospital stays.” “The good days mean that that much more.” The most dangerous focus of all? “It could be so much worse, therefore I shouldn’t complain.” https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1597030613179-ALNULI1FDO6PQWK32HSD/Pink+Watercolor+Writer+Business+Card+%281%29.png Blog - A Chronic Illness of Today My healthiest days sometimes mean grabbing the emergency microwave meal I always keep on hand for the days where I am pure exhaustion. Autoimmune disease symptoms almost always include “fatigue” at the top of the list. A common symptom of 2020? Fatigue. I take medicine - whether prescription or supplements 3x a day. That is what I *need* to do. However, I’m usually not hungry (side effect of about 3 different things, pick one). So add fatigue + loss of hunger + general dislike of cooking = skipped meals = skipped meds. That was a sloppy sentence, and frankly it’s least of my worries….But that my friends, is the point. https://www.wholementality.com/blog/microaggressionsinthetherapeuticspace monthly 0.5 2020-07-01 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1593307761621-CZYJGZI1UJE9AR0OF5EW/F551A52F-3558-4A33-8EBB-AACD4E866F0E.jpeg Blog - Microaggressions and the Therapeutic Space - The idea of “not being enough” is repeated in my office multiple times everyday. It comes from all people of all backgrounds, genders, religions, ethnicities, ideologies, sexualities, and income levels. I would also argue that it can be one of the most damning mental health struggles of the human experience. My original post was about the idea of not being “black enough”. In my personal experience I could also identify with the idea of not being woman enough, old enough, good enough, Christian enough, worthy enough, valuable enough, innocent enough, sexy enough, pretty enough, healthy enough, whole enough, and so on. . https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1593309672641-R6R2WG3U96ZKOHF4ZDLT/So+how+do+we+address+it_+%281%29.png Blog - Microaggressions and the Therapeutic Space - How do microaggressions play into mental health? If you are struggling with the idea of not being enough - in any capacity - ask for help. If you can feel the effect of years of “micro” moments, ask for help. See a therapist, talk about it, process through it, and learn to see yourself as enough. 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https://www.wholementality.com/abouterica daily 0.75 2025-09-03 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/fe9ceb6c-4c80-46fc-b2b0-05dd82897732/IMG_6234.jpg https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235034425-6KUANLOIZDBG3FRW6RRP/IMG_4778.JPG.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235048419-21F9F2N28MRUSGH2MXLS/170921390_498848258232820_8052437626494454480_n.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235197565-Y7ALD1MO24LV78NPCO30/IMG_4831.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235458645-QHQJDQGL2WNJEXCU4N8C/0H9A8221.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235259850-58AEPOMOWXM6WJAW3NCA/IMG_4849.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235414453-4PUUXWLP1HRMI8NM5TG8/2296561E-C6B9-4A4B-8595-00DABE7B4F1D.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235287664-CJTCZB51MWGXNKGSCZYQ/IMG_5355.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235335547-4915888I7VYBXHXMD45E/IMG_5765.jpeg AboutErica https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1725235365806-5OG4AAMOASF45298OTE6/IMG_6953.jpeg AboutErica https://www.wholementality.com/privacy-policy daily 0.75 2025-06-05 https://www.wholementality.com/supervision daily 0.75 2026-03-09 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/054e5971-e275-494f-9759-f1da087924a6/Untitled+design+%2813%29.png Clinical Supervision & Professional Consultation - Clinical Supervision for NC based LCSW-A therapists: If you are interested in working with Erica for your clinical supervision as a newly/provisionally licensed LCSW-A therapist: Contact Erica to schedule a dual interview. A dual interview is where the potential supervision candidate interviews Erica and vice versa to determine if they will be a good fit for each other. Supervision is extremely relational. It is important for the supervision candidate to identify a positive connection with the supervisor, as it is for the supervisor to want to support the potential supervision candidate. Erica will email you her supervision contract to review. Be prepared with your license number and/or expected date of licensure. https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/02f1001d-2205-4f4e-ac81-10090e758e7b/Gray%2C+White+and+Black+Quote+Instagram+Post+%282%29.png Clinical Supervision & Professional Consultation https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/b10c9802-b9b5-46d5-8ea4-ef2774d3fa25/Gray%2C+White+and+Black+Quote+Instagram+Post+%283%29.png Clinical Supervision & Professional Consultation https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/436635b1-0f6a-459c-b8e7-ab9853add97f/Gray%2C+White+and+Black+Quote+Instagram+Post+%281%29.png Clinical Supervision & Professional Consultation https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1af8117e-ccf5-4099-bf02-c69da27ba715/Untitled+design+%2814%29.png Clinical Supervision & Professional Consultation - $100/hour In-Person One-on-One Supervision NC LCSW-A therapist can complete all of their supervision hours in this format should they choose. https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/a69902ff-65cb-49bc-bd60-ba350794cc59/Untitled+design+%2815%29.png Clinical Supervision & Professional Consultation - $100/hour Virtual One-on-One Supervision NC LCSW-A therapists can complete up to 50 of their required 100 supervision hours in this format. . Currently, due to COVID additional virtual supervision hours may be granted on a case by case basis. https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/469d1212-93ed-4d3d-88a7-c076b00f4f49/Untitled+design+%2816%29.png Clinical Supervision & Professional Consultation - $45/hour Group Supervision NC LCSW-A therapists can complete up to 25 hours of their required 100 hours in group format. Currently only available virtually. https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1594576147028-020RH2WHD5FK97FK6VJD/IMG_8225.jpeg Clinical Supervision & Professional Consultation - Professional Consultation Topics Include: Beginning your Clinical Supervision Journey/Business Professional development post-full licensure. Developing trauma informed practices in non-profit organizational settings. Assessing organizational systems for microaggressions/implicit-bias Other topics upon request, based on Erica’s professional experience. https://www.wholementality.com/speaking daily 0.75 2025-05-29 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1674770026834-DLD2AN13147RH4Y9QL5P/1.png Speaking - Trauma Therapy Interventions with Children Objectives: Participants will be able to Define & explain the neurobiological impacts of trauma on a child brain Identify various trauma presentations/symptoms in children Utilize 3-5 trauma therapy interventions with children Identify & utilize 2 child trauma assessment tools Identify evidenced based therapy modalities appropriate for different clinical presentations in children https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1674770025235-NQB1AOUC7OXOJSU5ZB1S/2.png Speaking - Fostering your cultural & professional identity in the context of clinical supervision Objectives: Participants will be able to Discuss culture and cultural differences in the supervision space Explain culture in the therapy space Identify opportunities for your own cultural eduction needs & resources for learning Describe how culture influences the supervision relationships Identify strategies professionals can use to enhance the supervisory relationship https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1674770027992-8SJKQY8CXO76PZP9JXQX/3.png Speaking - Serving Clients Living with Chronic Illness Objectives: articipants will be able to Understand how chronic illness can affect the mental health of our clients Utilize mindfulness & somatic interventions to decrease symptoms related to chronic illness Implement interventions and language to promote accessibility & inclusivity Gain insight into the experience of clients living with chronic illness https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1674770030775-4P3ZDCDC2ADVXTFDLFSR/4.png Speaking - Responding to Child Abuse & Neglect articipants will be able to Understand how chronic illness can affect the mental health of our clients Utilize mindfulness & somatic interventions to decrease symptoms related to chronic illness Implement interventions and language to promote accessibility & inclusivity Gain insight into the experience of clients living with chronic illness https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1674770034733-7H9CLUYPIB3FRWH2BKTX/5.png Speaking - Stand with me IBM Black History Month 2020 Mental Health in the Black Community Event https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1594777143002-FYVWIHIXQLRT9I79Z4X1/IMG_C2D61F8EA271-1.jpeg Speaking https://www.wholementality.com/terms-conditions daily 0.75 2025-06-05 https://www.wholementality.com/therapy daily 0.75 2025-06-17 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/1a33bdb1-6e7a-475b-bb1b-728c75947ef1/Emotional+Brain+%281%29.png Therapy https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/d7989735-047e-49f9-bb56-e2331daad1a8/Emotional+Brain+%282%29.png Therapy Dialectical behavior therapy (DBT) is an evidenced based form of therapy that teaches skills using 4 units. The 4 units of DBT are mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. The overall goal of DBT is to support clients in learning healthy ways of managing distressing/painful emotions and learn to handle and decrease relational conflict. DBT is used to treat emotion dysregulation, Borderline Personality Disorder (BPD), and more. https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/559a3cc9-e72e-49e7-8e1a-d654fd111242/Thoughts+%282%29.png Therapy https://www.wholementality.com/home-1-1 daily 1.0 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/40cf185b-388e-422b-aa7b-d36090624fbc/IMG_7551.JPG https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/f734ec88-aff2-43e5-b240-aec0a6a67489/IMG_7541.JPG https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/9dee1b71-7e8a-45b8-9021-eeab7b899987/IMG_7557.JPG https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/da04ac34-19f6-46b8-b169-a44f0b9f0883/bcbsnclogo-blk-blu-legal+%281%29.gif https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/e1277b5c-7265-4a8f-8143-3c1b24c1d5d2/Aetna_logo_reg_rgb_vio.png https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/f7a4c7c1-d852-4ff0-a0b3-c2f04f582dad/IMG_7562.JPG Home - Practice whole living today We all need support at times… https://www.wholementality.com/emdrconsultation daily 0.75 2026-01-21 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/094c200c-e5a0-487e-bcb3-cb278d98642c/Blue+and+Orange+Geometric+Shapes+Simple+Job+Post++Vacancy++Announcement+Instagram+Post+%282%29.png https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/abbeb601-d87c-4511-8dc6-ab0978f1dd6a/Head+Shot-Black+Sweater.JPG https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/9817f7c5-aedc-4e47-b32c-fa81e583dbc0/cd5c250d-bbd3-43d7-8ddb-dc568acdfe55.jpg https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/acb6b3b7-f54d-4df2-ae4d-9dfcd78bf44c/headshot.jpeg https://www.wholementality.com/emdr-therapy-intensives daily 0.75 2026-03-01 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg EMDR Therapy Intensives https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg EMDR Therapy Intensives https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/651cb618-e14d-4840-81d4-0175ecc90cd5/IMG_7267.png EMDR Therapy Intensives - Are you craving deeper healing but don’t have months to wait? EMDR Therapy Intensives with Erica Smith offer focused, transformative work for busy adults in North Carolina and beyond. Whether you're juggling life demands or want breakthrough progress fast, this is your path. EMDR Therapy Intensives are for people looking to do months worth of therapy in a short period of time. During the initial consult, part of the process is to assess if this may be a good fit for you and your needs. EMDR Therapy Intensives are not for everyone, and do require that people have an adaptive coping skills practice in place. Ideally, you have a mental health therapist who you see weekly, and Erica may also check in with your primary therapist to inquire about readiness for this process. What makes a therapy intensive different? Besides the reality of extended time, some people take a moment to open up in a traditional hour long therapy session. An intensive created space for this reality. Intensives can also be incredibly helpful for those who struggle to make hour long weekly or every other week sessions, and/or who are coming to therapy between work/family realities. This is an intentional uninterrupted (besides lunch) time for the work that supports you to reach your therapy goals, and process through a lot of work in a shorter period of time (1 day, vs several weeks of weekly sessions). These are 4 - 7 hour sessions over 1-3 days. Therapy intensives are not for everyone, and the initial consult supports identifying which route may be best for you and your needs. The extended intake also supports a thorugh exploration and practice of your history and resources (internal & external) that will support this work. What coping skills work for you? What does not work for you? What have been barriers to therapy? What are the thoughts you have about yourself, your experiences, and the world around you? In the extended intake we will also practice some skills to identify what will be supportive for you during your intake. This also gives Erica the opportunity to create the intensive plan specific to you and your needs. . Are you craving deeper healing but don’t have months to wait? EMDR Therapy Intensives with Erica Smith offer focused, transformative work for busy adults in North Carolina and beyond. Whether you're juggling life demands or want breakthrough progress fast, this is your path. EMDR Therapy Intensives are for people looking to do months worth of therapy in a short period of time. During the initial consult, part of the process is to assess if this may be a good fit for you and your needs. EMDR Therapy Intensives are not for everyone, and do require that people have an adaptive coping skills practice in place. Ideally, you have a mental health therapist who you see weekly, and Erica may also check in with your primary therapist to inquire about readiness for this process. What makes a therapy intensive different? Besides the reality of extended time, some people take a moment to open up in a traditional hour long therapy session. An intensive created space for this reality. Intensives can also be incredibly helpful for those who struggle to make hour long weekly or every other week sessions, and/or who are coming to therapy between work/family realities. This is an intentional uninterrupted (besides lunch) time for the work that supports you to reach your therapy goals, and process through a lot of work in a shorter period of time (1 day, vs several weeks of weekly sessions). These are 4 - 7 hour sessions over 1-3 days. Therapy intensives are not for everyone, and the initial consult supports identifying which route may be best for you and your needs. The extended intake also supports a thorugh exploration and practice of your history and resources (internal & external) that will support this work. What coping skills work for you? What does not work for you? What have been barriers to therapy? What are the thoughts you have about yourself, your experiences, and the world around you? In the extended intake we will also practice some skills to identify what will be supportive for you during your intake. This also gives Erica the opportunity to create the intensive plan specific to you and your needs. https://www.wholementality.com/investment daily 0.75 2026-01-05 https://www.wholementality.com/non-traditional-therapy daily 0.75 2025-06-05 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/9daf7941-31cf-4cd3-b277-c7c7f7f30c7c/IMG_1692.jpg https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/8704cfe5-b9c9-49df-9308-2a82387e80ef/Blue+and+Orange+Geometric+Shapes+Simple+Job+Post++Vacancy++Announcement+Instagram+Post+%284%29.png https://www.wholementality.com/faqs daily 0.75 2025-06-16 https://www.wholementality.com/team daily 0.75 2026-01-21 https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/fe9ceb6c-4c80-46fc-b2b0-05dd82897732/IMG_6234.jpg Meet the Team https://images.squarespace-cdn.com/content/v1/5e2f5a727c185053cb18af74/ee25c840-8b0a-4fbe-86aa-eeb2831b9764/Heidi+Soto+Holgate.jpeg Meet the Team 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