https://www.rachelcoverbriggsphd.com/blog daily 0.75 2024-09-30 https://www.rachelcoverbriggsphd.com/blog/if-you-believe-you-can-or-believe-you-cant-youre-right-the-curse-of-the-self-fulfilling-prophecy monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1682908885423-KR63OEFYP6B9IWLOH5XH/unsplash-image-qYanN54gIrI.jpg Blog - Believe You Can or Believe You Can’t, You’re right: The Curse of the ‘Self-Fulfilling Prophecy’ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelcoverbriggsphd.com/blog/how-to-take-an-effective-mental-health-day-azns5 monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633723264213-S6LK8GCQG09ENC8937Q3/unsplash-image-LZ7enBoMTsU+Sacramento+therapy+for+worry+and+anxiety+therapy.jpg Blog - What’s the Worry? Pretty Caucasian woman at the beach smiling at camera. https://www.rachelcoverbriggsphd.com/overwhelming-emotions daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633499455010-ZFL95J909WCSBPJG25AF/unsplash-image-FV1LuNSHcAw.jpg Overwhelming Emotions - Struggling with Overwhelming Emotions? Our emotions are important. Emotions drive our actions and decisions; give us feedback about our likes, wants, and needs; bond us with other people; and even influence our values and our very sense of self. It is true that emotional overwhelm can be caused by genetic factors and biology; however, most often overwhelming feelings have many different causes that interact together. If you have been struggling with depression, grief, anger, anxiety, stress, or guilt—therapy can help. Overwhelming emotions often arise during difficult periods in our life, or when there is a meaningful change—ending a relationship, entering a new phase of life, adjusting to a new job, moving to a new community, grieving a loss, struggling to make peace with the past, or juggling too many stressful things. Therapy can help you pause and work through your feelings about changes, relationships, or other situations arising in your life. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633838731852-V4PO6CPKB22LQTQTTZJU/unsplash-image-r2nJPbEYuSQ.jpg Overwhelming Emotions - Learn to understand and manage your emotions in therapy. Therapy helps you learn about your emotional patterns, understand the reasons behind your feelings, and get tools to work with than against your emotions. Evidence-based therapy helps you create a different relationship to your feelings so that you can feel less overwhelmed and more in control. Check out evidence-based treatments for overwhelming emotions below https://www.rachelcoverbriggsphd.com/therapy daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633467875638-8E3XD2QBOWIF4BSBARQK/unsplash-image-8oB43mw658c.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633468629952-4JF6O04H27PK7Q3EZ62A/unsplash-image-_gzBsVZH7YU.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633469093527-E7583CF4JLW1UY7HQS3V/2617+Capitol+Ave+Office.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633471024825-BEU4H0TXHKPWL2F4OVRF/unsplash-image-L7JGC_bgWyU.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633803668003-OVLO7M9O4V0LKH8A6ZF1/unsplash-image-FV1LuNSHcAw.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633803956049-BPSM1PRWDBVHWSXXTMZ9/unsplash-image-pDs5NiKuUVI.png Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1634337637632-0VT65JPU2QIHWYLIAW2G/unsplash-image-_ReQ6GSqSaM.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636136849455-VPK7CV2YX8QFDTVFTAI0/unsplash-image-QrtfxIbezAQ.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636160005381-ZXDC4M9IWP09VAYU9EEF/unsplash-image-rXrMy7mXUEs.jpg Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1645400716690-JELDZTDT6NILPJYI7RKY/IMG-3196.jpg Therapy https://www.rachelcoverbriggsphd.com/aboutdrrachel daily 0.75 2024-09-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633461284417-TKSIA2WFCWN8LGVHXZ9N/Trauma+therapist+PTSD+therapy+anxiety+therapy+in+Sacramento.jpg About Dr. Rachel Rachel Cover-Briggs, PHD Clinical Psychologist Hello and welcome to my therapy and testing practice. I provide psychological services to adults struggling with anxiety, trauma/PTSD, overwhelming emotions, sleep difficulties, relationship difficulties, and general life stress. I practice from a culturally sensitive, cognitive-behavioral (CBT), and interpersonal process orientation. I also provide psychological evaluation/testing for adults and children. I understand what it’s like to feel vulnerable and overwhelmed—to seek answers when the questions feel impossible. I also appreciate the strength it takes to seek help, and the courage it takes to embark on the project of personal growth and healing. For me, being a psychologist is a calling. I am committed to providing the highest quality services on the market, which is why I use techniques grounded in clinical science, and tailored to honor the unique experiences, cultural identities, and personal values of the individuals I work with. My clients have described me as warm, intuitive, and determined. I balance working at a pace that feels safe and comfortable with getting to the heart of the matter in therapy sessions. I strive to create just the right space for my clients to grow—to openly express themselves, work through difficult thoughts and feelings, discover new perspectives, hone personal strengths, uncover blind spots, practice new skills, and ultimately feel calmer, clearer, and more confident. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633652327134-SMT00LDFV6CHXF38U8LP/Sacramento+therapist+anxiety+trauma+depression+testing+psychologist+office About Dr. Rachel - Credentials and Clinical Training Rachel Cover-Briggs, PhD, is a Licensed Clinical Psychologist in California (PSY 29976) Education Doctor of Philosophy (PhD) in Clinical Psychology, Idaho State University Masters in Arts (MA) in Psychology, San Diego State University Bachelor of Arts (BA) in Psychology, Reed College, Portland Oregon Psychotherapy and evaluation experience across diverse urban and rural communities and varied treatment settings DePaul Treatment Centers, Inc. (since renamed Fora Health) - Non-profit Residential and Outpatient Alcohol and Drug Treatment Center (Portland, Oregon) Center for Understanding and Treating Anxiety (Research Center) - San Diego State University and University of California, San Diego University of California San Diego (UCSD) - Health Services Research Center Idaho Department of Health and Welfare - Adult Behavioral Health Services (Pocatello, Idaho) Eastern Idaho Regional Medical Center (ERMIC), Inpatient Child and Adolescent Psychiatric Hospital (Idaho Falls, Idaho) Pocatello Women’s Correctional Center, Inpatient Rehabilitation Group (Pocatello, Idaho) Puget Sound VA Hospital – American Lake (Tacoma, Washington) Kaiser Permanente Psychiatry Department - Outpatient and Emergency Services (Roseville, CA) Kaiser Permanente Psychiatry Department - Outpatient and Emergency Services (South Sacramento, CA) https://www.rachelcoverbriggsphd.com/rates daily 0.75 2025-12-01 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633641505783-3HXKWCXZQKWYVXZZXUG6/Sacramento+therapy+office+in+session Rates - Accepted Forms of Payment Professional psychotherapy is a financial investment. My service fees are comparable to other doctoral-level psychologists with specialized training and experience. At this time, I accept private pay (credit and debit card) and payments through Health Savings Accounts (HSAs). I am not currently accepting insurance, which means that I will be an out-of-network provider if you carry insurance. Some insurance plans do reimburse for individual therapy and psychological testing. If you have questions about your coverage, contact your insurance provider directly to discuss your coverage for services and what, if any, reimbursement they will pay for an out-of-network provider. A “superbill” can be provided as a receipt upon request. https://www.rachelcoverbriggsphd.com/psychologicaltesting daily 0.75 2024-12-17 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1663027449967-HGU4B7A8O5MQCU4RDC29/unsplash-image-cbEvoHbJnIE.jpg Psychological Testing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1663027413065-7C9UQ61H87INKYRCFJQE/unsplash-image-s9CC2SKySJM.jpg Psychological Testing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1663027607646-9HRG1UH5PRWKSRWHSPPM/unsplash-image-F9DFuJoS9EU.jpg Psychological Testing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelcoverbriggsphd.com/anxietyandworry daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633638382961-MGAWTUTI9JXZEOAN75MY/unsplash-image-rXrMy7mXUEs.jpg Anxiety and Worry - Anxiety and worry can absorb your life, making it hard to live in the present. If you struggle with anxiety, evidence-based treatment can significantly reduce your distress and help you feel more confident and calm. GET STARTED https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633638423223-NC4IJXJTN7B9JQETVFOF/unsplash-image-W-wGFm54R-k.jpg Anxiety and Worry - You don’t have to feel this way. Evidence-based treatments help you work through your anxiety in a controlled way, so that you can build confidence, find new ways of viewing things, begin to feel more relaxed, calm, and confident. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633489452281-3GFI9CUDPEBSJ4422IT5/unsplash-image-a5EbQpl-IHw.jpg Anxiety and Worry - Treatment for anxiety is effective. Give yourself the gift of a calmer tomorrow. https://www.rachelcoverbriggsphd.com/individualtherapy daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/b5035b79-719c-4492-bd8d-04393b105ae1/Sacramento+therapy+office.jpg Individual Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633641505783-3HXKWCXZQKWYVXZZXUG6/IMG-2799.jpg Individual Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/496c5b7b-db70-46d5-b2b5-7c53ebec719a/IMG-3196.jpg Individual Therapy - What will therapy feel like? It is normal to feel a bit apprehensive when beginning therapy. There will be times when your therapy will bring up hard emotions. Therapy can be challenging at times—however, most often, clients experience sessions as calming, freeing, enlightening, moving, and very rewarding. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633663020547-F7DIH7T91IMZ6GPFE8CI/unsplash-image-XIAJd448FnY.jpg Individual Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633665764973-O1SV2KJABA4BPHZ4770Y/unsplash-image--6gbnkhFtKo.jpg Individual Therapy https://www.rachelcoverbriggsphd.com/sleepandinsomnia daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633499569423-DL20RS6S7GAOJNR5SRI8/unsplash-image-L7JGC_bgWyU.jpg Sleep and Insomnia - Break the Cycle of Insomnia If you have been struggling with insomnia, you know the cycle well. It’s morning, you haven’t slept enough… You’re feeling tired and unfocused all day long. You tell yourself you’ll go to bed early tonight and fantasize about that good night’s sleep you’ll finally get--only to find that once your head hits the pillow, your brain is wide awake. To distract yourself, you get on social media, watch a few episodes on Netflix, look up “why can’t I sleep” or “insomnia” or “how to fall asleep” on Dr. Google. Two hours later, you’re still wide awake, just more exhausted and frustrated. You turn off all your devices because you read that “screen time” is bad, and try to sleep again. Nope - your brain is awake. You look at the clock ticking beside you and start doing ‘sleep math’. The window of possible sleep is shortening with every passing minute. How is this happening again!? If you have insomnia, you’ve also probably tried everything, like: Over the counter sleep aids and supplements (melatonin, anyone?) A new bedtime routine Planned to go to bed early tonight Drank a lot of chamomile tea (which ironically wakes you up to use the restroom) Tried not to nap during the day Played white noise Tried meditation Turned on a fan or tired to cool down the room …And still your sleep is broken and terrible. You wake up morning after morning tired, unfocused, demoralized, and frustrated. While there’s definitely a place for good sleep hygiene and “tricks” to help you fall asleep when your insomnia is just an occasional nuisance, they tend to be unhelpful if you suffer from chronic insomnia. If insomnia is a pattern night after night, consider the evidence-based, gold-standard treatment, Cognitive Behavioral Therapy for Insomnia (CBT-I). https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636136032480-5RYR526682X5HAB09KQZ/unsplash-image-rUc9hVE-L-E.jpg Sleep and Insomnia - Cognitive Behavioral Therapy for Insomnia CBT-I is an effective behavioral therapy that helps to re-regulate your nervous system so that sleep can occur naturally when other causes of insomnia are ruled out (e.g., sleep apnea, alcohol use, etc). In CBT-I, we work closely to begin tracking specific sleep activities. After an assessment, you begin to practice specific interventions which teach your body to fall asleep more easily. CBT-I can be a challenging treatment in some ways because it takes time and patience, but the payout—a chance to consistently have better sleep—is well worth it. If you are interested in CBT-I, get started by scheduling a consultation appointment. https://www.rachelcoverbriggsphd.com/traumaptsd daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633474797680-PIXA9Q8QR28N84SCGK4B/unsplash-image-F9DFuJoS9EU.jpg Trauma and PTSD - Trauma can keep you feeling trapped by the past. Some painful past experiences can have such a profound impact that they may continue to haunt you in the present. If you are have intrusive, upsetting memories of events in which your life or physical well-being was threatened, trauma-focused therapy may help you make peace with the past and find relief. Examples of experiences that may result in PTSD or a Trauma or Stressor Related Disorder include the following: Physical abuse in childhood Physical assault or having your life threatened by another person Sexual abuse, molestation, or inappropriate sexual experiences in childhood Sexual assault, rape, or unwanted sexual experience as an adult Witnessing violence Witnessing the sudden or violent death of another person War and military trauma Accident or near-death experience Abandonment or neglect in childhood When life-threatening events happen repeatedly in childhood, they are sometimes called complex trauma, because of how frequently they occur during a sensitive developmental period… https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633623639659-Q5DK75B9ZJZAC804WPFH/unsplash-image-pDs5NiKuUVI.png Trauma and PTSD - Do you struggle with trauma or PTSD? When trauma results in PTSD, you may feel trapped by your traumatic experiences. Even a subtle reminder can trigger overwhelming emotions (shame, rage, terror, horror) and make you feel like you are back in the situation. You might relive the situation during the day, or have disturbing dreams about it at night. You likely struggle with your sleep—either because of upsetting dreams and nightmares, or because it is so difficult to rest your mind and body. You may feel hypervigilant, frequently ‘on edge’ and have a sense that you are not safe, even though you may know on some level that you are safe now. You may a hard time trusting yourself, a very hard time trusting others, and need to feel in control. You may hold negative views about yourself, other people, or the world in general and wish that you could feel more connected to the people in your life. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633731764162-VT5FCKY377VLV4XE8U8K/unsplash-image-7s3biR6HATU.jpg Trauma and PTSD - Trying not to think about trauma can keep you stuck. If you have PTSD, you may avoid reminders of your traumatic experiences. Certain people, situations, smells, sounds, or places that have any association to the event(s) can trigger a flood of overwhelming feelings—shame, horror, rage, disgust—and your body may even react similarly to the way it did at the time. When reminded of trauma, PTSD memories are experienced at a visceral and emotional level. They are disturbing and often fragmented. Because of how horrible it feels to think about for long, the memory never get to be fully processed and encoded into memory like other non-traumatic experiences do. This is the difference between PTSD-memories and memories about other experiences. Memories of events that were not-traumatic may sometimes be unpleasant, but when these events are recalled the body does experience the recollection as if the event were occurring all over again. To heal from PTSD and feel safe again, a person usually needs to be able to ‘process’ the trauma so it can be encoded like any other experience. Allowing yourself to think about the event, talk about, consider new perspectives about why the event occurred, and feeling all of the complex emotions associated with the experiences encourages the memory of the traumatic event to get stored like other non-trauma memories. This kind of “processing” ultimately allows traumatic memories to be encoded properly into long-term memory, so that reminders of the traumatic event(s) no longer elicit intense and overwhelming emotions like those experienced at the time the event occurred. Although difficult, trauma processing is necessary for healing and resolution, and tends to need to take place in a safe space and facilitated by a trusted person. Trauma-focused therapy can gently and securely help survivors get relief and resolution. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633623709499-VOM5CIA92L3FMQD40YUJ/unsplash-image-BmwEhjQBmyU.jpg Trauma and PTSD - If you are struggling with unresolved trauma, peace is possible. Evidence-based treatments can help you recover from trauma and PTSD. One of the most difficult but necessary tasks of trauma recovery is sharing a safe space with a supportive, trained professional, who can guide you in the process to resolve your traumatic memories. By talking about, thinking about, and writing about your experiences in a safe and contained way, resolution can be achieved and you can feel relief. You can start to make peace with the past. Therapy is meant to feel safe and empowering, and always moves at a pace that is comfortable for you. See options for evidence-based treatments for trauma and PTSD below. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633624521034-87PPCXSRJA0M5LUGTO04/unsplash-image-ewRSEBHyO_c.jpg Trauma and PTSD https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633624564835-2WPDJW08GMRPY9QH37L0/unsplash-image-BmwEhjQBmyU.jpg Trauma and PTSD https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633624590946-MWE6MYD8GU5JYWSG8RCM/unsplash-image-UOwvwZ9Dy6w.jpg Trauma and PTSD https://www.rachelcoverbriggsphd.com/evidencebasedtreatments daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578526867-UNF8SEOP20L8FBII04O3/unsplash-image-ewRSEBHyO_c.jpg Evidence-Based Treatments - Cognitive Processing Therapy (CPT) for PTSD Cognitive Processing Therapy (CPT) is an evidence-based therapy for posttraumatic stress disorder (PTSD). CPT focuses on creating freedom from the upsetting thoughts and emotions about traumatic events. People who survive traumatic experiences sometimes struggle with very upsetting beliefs about the cause of the event(s) they experienced. You may struggle with believing that the event might have occurred because of something you did or didn’t do, that you could have prevented it somehow, or you feel very conflicted or confused about why the event happened in the first place. It often seems impossible to shake the sense of deep shame, horror, or anger about the cause of the event. Some of these conclusions may not be entirely true, may be in conflict with each other, and allowing yourself to work through your beliefs can be the linchpin to healing. CPT is a structured treatment where you learn skills to examine, challenge, and resolve the troubling beliefs you may have about traumatic events. In research studies, CPT has been shown to effectively reduce symptoms of PTSD in people who have experienced many kinds of trauma (e.g., childhood sexual abuse, rape and sexual assault in adulthood, military and combat-related trauma, physical assault and violence, witnessing death or violence, motor vehicle accidents, natural disasters, and other threats to life or physical safety). The length of CPT is typically 12 50-minute sessions and involves daily written exercises involves daily written assignments between sessions. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578351128-M3B6MUA765E6IR1GH177/unsplash-image-tXiMrX3Gc-g.jpg Evidence-Based Treatments - Cognitive Behavioral Therapy (CBT) for Anxiety, Depression, and Emotional Distress Unified Protocol for Emotional Disorders (UP) Acceptance and Commitment Therapy (ACT) Dialectical Behavior Therapy (DBT) Cognitive Behavioral Therapy (CBT) for Insomnia Cognitive-behavioral therapy (CBT) is an evidence-based treatment approach that effectively addresses the concerns of people struggling with a wide range of psychological distress. Some concerns CBT addresses particularly well are Major Depressive Disorder, Generalized Anxiety Disorder, Panic Disorder and Agoraphobia, Specific Phobias, Social Anxiety Disorder among other mental health concerns. CBT has been extended into several evidence-based second-generation therapies with the same basic structure but with different foci. In addition to the Unified Protocol for Emotional Disorders, Dr. Cover-Briggs uses ACT, DBT, CPT, EMDR, CBT-I, ERRT, and STAIR to address the unique needs and goals of clients. The length of standard CBT treatment varies, but is typically 12-16 50-mnute weekly sessions. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633577646908-4Y2F5N22FW2A6RZEASWD/unsplash-image-QrtfxIbezAQ.jpg Evidence-Based Treatments - Exposure, Relaxation, and Rescription Treatment for Trauma-Related Nightmares If you struggle with recurring nightmares about a traumatic experience, Exposure-Relaxation and Rescripting Therapy (ERRT) can help. ERRT is a brief evidence-based intervention to reduce the frequency and intensity of trauma-related nightmares. This treatment can be used as a stand-alone treatment or as an adjunctive intervention. ERRT is typically ten sessions (45 minutes) or five sessions (90 minutes) and involves daily/nightly practice assignments between sessions. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578558171-IPUBJBYSL71V9Y4QDR5Z/unsplash-image-5eO8WdwszAQ.jpg Evidence-Based Treatments - Eye-Movement Desensitization and Reprocessing (EMDR) for PTSD EMDR is an effective, evidence-based intervention to reduce intensity of PTSD symptoms. This treatment focuses on resolving the intensity of the body’s response to trauma reminders to support the brain’s natural memory processing. When a non-traumatic life event happens, the brain goes through a natural process that encodes the memory, moving its representation from short-term storage to longer-term storage areas in the brain. Through this process, the event becomes a representation of the event itself, filed away into the cabinet of your mind, where it can be recalled and examined when desired. When it is recalled, it is experienced as a memory—something that happened in the past but is not currently happening right now. You might have feelings about the experience, but there is no confusion—the event is a memory and it does not feel like it is happening now. Try this experiment. Think of the last time you went to a wedding? Or the earliest birthday you remember? Recall the day you took your driver’s license test? What about that time you saw El Capitan in Yosemite? These are all possible examples of “episodic memories” of your past experiences. They may be pleasant or unpleasant, but when you remember the event, you know for sure it is not happening again in this moment. This natural process of memory consolidation is interrupted when a traumatic event occurs. In PTSD, traumatic memories are so intense that recalling the event overwhelms the nervous system and literally re-creates the same fight-flight-freeze response that occurred at the time of the life-threatening event. It feels as if the terrible event is happening again. Because being reminded of the event is so overwhelming and aversive, trauma reminders become avoided at all costs. When the traumatic event is remembered, the person experiences the memories of the event in the body, and desperately tries to stop thinking about it. Because the memory consolidation process gets interrupted, the trauma memories never get to be filed away into longer-term storage, like other episodic memories. This is why they continue to be experienced as highly emotional and as if event is happening all over again, over and over. Because remembering results in emotional overwhelm, a person with PTSD struggles to tolerate natural memory processing that could allow the traumatic event memory to be stored and experienced like any other memory. EMDR supports the processing of traumatic memories to episodic memories, and in this way, can help you feel less overwhelmed and trapped by the events. EMDR is typically 6-12 sessions but the length of treatment varies from person to person. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633577836448-5UJEGDRJGOUMPRLWCGLI/unsplash-image-UOwvwZ9Dy6w.jpg Evidence-Based Treatments - Skills Training in Affective and Interpersonal Regulation (STAIR) for Childhood Trauma STAIR is a skill-based treatment that uses cognitive-behavioral therapy techniques to help people who have experienced childhood trauma (e.g., sexual, emotional, and physical abuse) and other childhood adversity (e.g., emotional abuse; emotional or material neglect). Through STAIR, you learn new ways of understanding and managing your feelings, and you also learn strategies to improve relationships and communication with others. STAIR is offered as a 12-session treatment. It can be used as a stand-alone treatment or used before starting other trauma-focused treatments (CPT, EMDR, or ERRT). https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633577953274-TSFY6EMQ2TJCZV0QA6IH/unsplash-image-a1n1yPxHoIM.jpg Evidence-Based Treatments - Dialectical Behavior Therapy (DBT) - Skills Training DBT is a highly effective evidence-based intervention that has been used to help reduce symptoms of borderline personality disorder (BPD), complex trauma/PTSD, anxiety, depression, substance use disorders, and other concerns. Foundational DBT skills training can be helpful for anyone struggling with overwhelming emotions, problems staying present, and difficulties in relationships. DBT Skills Training is 12 50-minute sessions and involves daily written assignments and skills practice between sessions. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578790488-VL2DVU24TQESF7FOOMV3/unsplash-image-rUc9hVE-L-E.jpg Evidence-Based Treatments - Cognitive Behavioral Therapy (CBT) for Insomnia While there are many possible reasons a person could be struggling with sleep, insomnia can often be effectively treated with cognitive-behavioral therapy. This treatment uses behavioral strategies to re-regulate your sleep cycle. CBT-I is 8 50-minute sessions and requires nightly sleep and wake tracking. https://www.rachelcoverbriggsphd.com/relationshiptherapy daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633724519428-BX696HKE7IOIHOJ4MRM1/unsplash-image-A7Um4oi-UYU.jpg Relationship Therapy - You can Improve your Relationships and Communication Skills As human beings, we need to connect with other people. We are inherently social, community-dwelling creatures, and we depend on those around us—our partners, families, friends, neighbors, and others in our greater communities—not only for our happiness and satisfaction, but for our very survival. You may be struggling in your relationships with your partner, loved ones, or others in your life. You may have noticed problematic patterns in your relationships. Maybe it’s hard to set and hold boundaries with others. Maybe you tend to be too assertive or to push others away. Or maybe you struggle to tell people what you really want or feel and end up disconnected, lonely, and resentful. Therapy can help you improve your relationships and connect more deeply with the people you care about Therapy is an effective way to help you understand your relationship patterns and develop skills to better cooperate and communicate with the people in your life. Read on to see what services may be most helpful for improving your relationships. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636154910401-CDMRLKT4DY680FUPSD82/unsplash-image-owBcefxgrIE.jpg Relationship Therapy - Do you struggle in your relationships? Have a hard time standing up for yourself? Feel nervous or guilty saying ‘no’? Hide important parts of yourself or your identity from others? Struggle to ask for what you want? Afraid of causing conflict? Avoid conflict Get into too many arguments? Push others away? Feel lonely when you’re with people? Have a hard time taking care of yourself and taking care of others? Having the same argument over and over again? Feel misunderstood? Struggling to get the support you need? Feel disconnected and lonely? If yes, therapy may be able help you build the interpersonal skills you need to navigate important relationships more effectively, and get closer to the people who matter to you. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636153320491-1K8TRJBMERCS9HTW22BL/unsplash-image-0anIhgoLKHg.jpg Relationship Therapy - Couple Therapy There are many good reasons for starting couple therapy (also called relationship therapy or intimate partner(s) therapy). You may be struggling in your relationship with your partner, having communication difficulties, looking to reconnect and/or deepen your bond, seeking to strenghten your relationship before making a commitment, or you may need support ending the relationship on respectful and amicable terms. If this sounds like your relationship, consider getting started with couple therapy. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633624590946-MWE6MYD8GU5JYWSG8RCM/unsplash-image-UOwvwZ9Dy6w.jpg Relationship Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633726127781-G9NUWD8QSBQZRH66NXZA/unsplash-image-xM4wUnvbCKk.jpg Relationship Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633726175136-RPQE6W5EBPI35PFVG2MC/unsplash-image-nF8xhLMmg0c.jpg Relationship Therapy https://www.rachelcoverbriggsphd.com/evidencebased-therapy-menu daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635551738243-DP4EYAG7O604J4CWCOIA/unsplash-image-tXiMrX3Gc-g.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635551987223-WQZ1K7PT560AVH9D1YPO/unsplash-image-ewRSEBHyO_c.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/9aea70c2-0512-45e5-bf9b-1d26734cd79e/unsplash-image-5eO8WdwszAQ.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635552224512-482MPCQ5SFD9ZO3GLL1R/unsplash-image-QrtfxIbezAQ.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635552422911-GXR9V85AKSAFXLZXQZS0/unsplash-image-UOwvwZ9Dy6w.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635552708324-7AYSEPC977S426BFOERH/unsplash-image-a1n1yPxHoIM.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635552893037-3UET0IJHBC975IFRQ1H7/unsplash-image-rUc9hVE-L-E.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1635553182624-YFFARAPJ2CD0Z8K4F6XH/unsplash-image-A7Um4oi-UYU.jpg Evidence-Based Therapy Menu https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/14bb4f8b-3797-4eed-a4d4-ae7edde45cb0/IMG-3204.jpg Evidence-Based Therapy Menu https://www.rachelcoverbriggsphd.com/get-started daily 0.75 2024-12-17 https://www.rachelcoverbriggsphd.com/home daily 1.0 2024-12-17 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633651001205-Y1ZT1BU82Y7FIP553XQV/unsplash-image-I8gQVrDcXzY.jpg Home Have you been feeling… Sad, down, worried, tired, unfulfilled? Stressed, lost, unsettled frustrated, nervous? Unable to sleep? Haunted by the past? In your darker moments, do you think to yourself… I don’t matter…. I’m not good enough…. I have to do everything myself… No one could really love me…. I’m defective… I’m broken… I’m too much… I’m ugly… I’m stupid…. I’m disgusting... I’m weak... I’m a failure... I’m a worthless human being…. ? In your relationships, do you tend to… worry others won’t like you, feel misunderstood, take care of the others (and ignore yourself), try not to get too close, fear others won’t respect you, have a hard time being yourself, detach or cling, fear rejection, feel disappointed and resentful of others, fear being criticized and judged, hide your true thoughts and feelings? Do you just want to… be accepted for who you really are, feel safe and secure, be seen for your unique talents and gifts, be appreciated, explore, create, feel worthy, be freed from guilt, be independent, feel connected, express yourself, laugh, play, know you're needed, know you're wanted, know that you matter, be sure you'll be taken care of, be able to trust yourself, feel effective and strong, be confident, be understood, be loved? Welcome - you’re in the right place. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1634953852676-PFV44LYBGOCTRXNR9OY8/anxiety+ptsd+trauma+therapy+Sacramento+therapist+psychologist+1.jpg Home - Therapy based in science, personalized for You. It takes bravery to consider the support of a professional psychologist. I commend you for coming this far and want to reassure you that therapy can absolutely help you feel better. Psychotherapy can offer you the space you need to express yourself, get support working through your difficult thoughts and feelings, and learn specific skills to become the clear, calm, confident version of yourself—and, ultimately, live a more connected and fulfilling life. There are many good reasons for seeking therapy. You may be going through a change in your life, recovering from past trauma, working through harsh attitudes you have about yourself or others… You may be looking to relieve specific psychological symptoms (e.g., social anxiety, chronic worry, depression, insomnia, and nightmares), wanting to grow as a person, or seeking to talk through the complexities of your most important relationships with someone trained to ask just the right questions. If these are the kinds of challenges you’re facing, therapy is a wonderful place to start, and one of the most meaningful investments you can make in yourself. Please take some time to explore my practice website and see if the services I offer are a good fit for you. If you’re interested in online therapy (California residents only) or in-person therapy (Sacramento, CA) please schedule an initial 15-minute phone appointment to talk about the possibility of working together. I’m looking forward to helping you. - Dr. Rachel https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1634953503700-C5RCKD37GR1AIX9IUFRJ/Midtown+Sacramento+therapist+psychologist+office.jpg Home A Safe Space to Relax Your 50-minute weekly therapy appointments will take place in one of my Midtown Sacramento offices or online from the comfort of your own home. https://www.rachelcoverbriggsphd.com/cbti daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578790488-VL2DVU24TQESF7FOOMV3/unsplash-image-rUc9hVE-L-E.jpg CBT for Insomnia - CBT-I While there are many possible reasons a person could be struggling with sleep, insomnia can often be effectively treated with cognitive-behavioral therapy. This treatment uses behavioral strategies to re-regulate your sleep cycle. CBT-I is 8 50-minute sessions and requires nightly sleep and wake tracking. https://www.rachelcoverbriggsphd.com/cpt-for-ptsd daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578526867-UNF8SEOP20L8FBII04O3/unsplash-image-ewRSEBHyO_c.jpg CPT for PTSD - CPT Cognitive Processing Therapy (CPT) is an evidence-based therapy for posttraumatic stress disorder (PTSD). CPT focuses on creating freedom from the upsetting thoughts and emotions about traumatic events. People who survive traumatic experiences sometimes struggle with very upsetting beliefs about the cause of the event(s) they experienced. You may struggle with believing that the event might have occurred because of something you did or didn’t do, that you could have prevented it somehow, or you feel very conflicted or confused about why the event happened in the first place. It often seems impossible to shake the sense of deep shame, horror, or anger about the cause of the event. Some of these conclusions may not be entirely true, may be in conflict with each other, and allowing yourself to work through your beliefs can be the linchpin to healing. CPT is a structured treatment where you learn skills to examine, challenge, and resolve the troubling beliefs you may have about traumatic events. In research studies, CPT has been shown to effectively reduce symptoms of PTSD in people who have experienced many kinds of trauma (e.g., childhood sexual abuse, rape and sexual assault in adulthood, military and combat-related trauma, physical assault and violence, witnessing death or violence, motor vehicle accidents, natural disasters, and other threats to life or physical safety). The length of CPT is typically 12 50-minute sessions and involves daily written exercises involves daily written assignments between sessions. https://www.rachelcoverbriggsphd.com/errt-nightmare-page daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633577646908-4Y2F5N22FW2A6RZEASWD/unsplash-image-QrtfxIbezAQ.jpg ERRT nightmare therapy - ERRT for Trauma-Related Nightmares If you struggle with recurring nightmares about a traumatic experience, Exposure-Relaxation and Rescripting Therapy (ERRT) can help. ERRT is a brief evidence-based intervention to reduce the frequency and intensity of trauma-related nightmares. This treatment can be used as a stand-alone treatment or as an adjunctive intervention. ERRT is typically ten sessions (45 minutes) or five sessions (90 minutes) and involves daily/nightly practice assignments between sessions. https://www.rachelcoverbriggsphd.com/cbt daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578351128-M3B6MUA765E6IR1GH177/unsplash-image-tXiMrX3Gc-g.jpg CBT - Unified Protocol for Emotional Disorders (UP) Acceptance and Commitment Therapy (ACT) Dialectical Behavior Therapy (DBT) Cognitive Behavioral Therapy (CBT) for Insomnia Cognitive-behavioral therapy (CBT) is an evidence-based treatment approach that effectively addresses the concerns of people struggling with a wide range of psychological distress. CBT can help reduce symptoms of Major Depressive Disorder, Generalized Anxiety Disorder, Panic Disorder and Agoraphobia, Specific Phobias, PTSD, Borderline Personality Disorder (BPD), Social Anxiety Disorder and many other mental health concerns. CBT helps you first understand the relationships between your thoughts, emotions, and actions. Next, using specific techniques that you practice and learn over time, CBT helps you to navigate life challenges more confidently and without feeling overwhelmed. CBT has been extended into several evidence-based second and third generation therapies that use the same basic structure but have slightly different emphases. In addition to the Unified Protocol for Emotional Disorders, I use ACT, DBT, CPT, EMDR, CBT-I, ERRT, and STAIR to address the unique needs and goals of my clients. The length of standard CBT treatment varies, but is typically 12-16 50-mnute weekly sessions. https://www.rachelcoverbriggsphd.com/stair daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633577836448-5UJEGDRJGOUMPRLWCGLI/unsplash-image-UOwvwZ9Dy6w.jpg STAIR - Skills Training in Affective and Interpersonal Regulation (STAIR) for Childhood Trauma STAIR is a skill-based treatment that uses cognitive-behavioral therapy techniques to help people who have experienced childhood trauma (e.g., sexual, emotional, and physical abuse) and other childhood adversity (e.g., emotional abuse; emotional or material neglect). Through STAIR, you learn new ways of understanding and managing your feelings, and you also learn strategies to improve relationships and communication with others. STAIR is offered as a 12-session treatment. It can be used as a stand-alone treatment or used before starting other trauma-focused treatments (CPT, EMDR, or ERRT). https://www.rachelcoverbriggsphd.com/emdr daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633578558171-IPUBJBYSL71V9Y4QDR5Z/unsplash-image-5eO8WdwszAQ.jpg EMDR - EMDR EMDR is an effective, evidence-based intervention to reduce intensity of PTSD symptoms. This treatment focuses on resolving the intensity of the body’s response to trauma reminders to support the brain’s natural memory processing. When a non-traumatic life event happens, the brain goes through a natural process that encodes the memory, moving its representation from short-term storage to longer-term storage areas in the brain. Through this process, the event becomes a representation of the event itself, filed away into the cabinet of your mind, where it can be recalled and examined when desired. When it is recalled, it is experienced as a memory—something that happened in the past but is not currently happening right now. You might have feelings about the experience, but there is no confusion—the event is a memory and it does not feel like it is happening now. Try this experiment. Think of the last time you went to a wedding? Or the earliest birthday you remember? Recall the day you took your driver’s license test? What about that time you saw El Capitan in Yosemite? These are all possible examples of “episodic memories” of your past experiences. They may be pleasant or unpleasant, but when you remember the event, you know for sure it is not happening again in this moment. This natural process of memory consolidation is interrupted when a traumatic event occurs. In PTSD, traumatic memories are so intense that recalling the event overwhelms the nervous system and literally re-creates the same fight-flight-freeze response that occurred at the time of the life-threatening event. It feels as if the terrible event is happening again. Because being reminded of the event is so overwhelming and aversive, trauma reminders become avoided at all costs. When the traumatic event is remembered, the person experiences the memories of the event in the body, and desperately tries to stop thinking about it. Because the memory consolidation process gets interrupted, the trauma memories never get to be filed away into longer-term storage, like other episodic memories. This is why they continue to be experienced as highly emotional and as if event is happening all over again, over and over. Because remembering results in emotional overwhelm, a person with PTSD struggles to tolerate natural memory processing that could allow the traumatic event memory to be stored and experienced like any other memory. EMDR supports the processing of traumatic memories to episodic memories, and in this way, can help you feel less overwhelmed and trapped by the events. EMDR is typically 6-12 sessions but the length of treatment varies from person to person. https://www.rachelcoverbriggsphd.com/dbt-skills daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633577953274-TSFY6EMQ2TJCZV0QA6IH/unsplash-image-a1n1yPxHoIM.jpg DBT Skills - DBT DBT is a highly effective evidence-based intervention that has been used to help reduce symptoms of borderline personality disorder (BPD), complex trauma/PTSD, anxiety, depression, substance use disorders, and other concerns. Foundational DBT skills training can be helpful for anyone struggling with overwhelming emotions, problems staying present, and difficulties in relationships. DBT Skills Training is 12 50-minute sessions and involves daily written assignments and skills practice between sessions. https://www.rachelcoverbriggsphd.com/nightmares daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636151789136-76BO220WGFUYVPXQ0IIW/unsplash-image-sjDnVZHGasU.jpg Nightmares - Trauma-Related Nightmares Many people who have experienced trauma struggle with recurring nightmares about the event(s). During a nightmare, the same horrifying storyline repeats itself over and over, and the dreamer is awakened suddenly. These nighttime occurrences can last for years and even decades after the traumatic event(s). Because of the intense and terrible emotion you experience during a nightmare—fear, horror, shame, disgust, grief, rage—people with nightmares often fear going to sleep, and avoid sleep, or may try avoiding reminders of the nightmare during the day, pushing it out of their mind if it’s triggered. While these responses are completely understandable, they unfortunately tend to increase the likelihood of having future nightmares... Because both anxiety and sleep deprivation actually increase the chance of having more nightmares, a self-fulfilling prophecy unfolds and the cycle continues. A person has more nightmares, fears nightmares even more, avoids sleep, and ends up having more nightmares, and on and on. If you struggle with trauma-related nightmares, relief is possible. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636151808740-UG4EATQ183YS897WRGFA/unsplash-image-3sn9MUlx2ZE.jpg Nightmares - Treating PTSD nightmares can also support trauma healing Not only is it possible to treat trauma-related nightmares, but treating nightmares may also accelerate the trauma healing process itself. This is consistent with research suggesting that dreams help us process emotional experiences we have during the day, storing those experiences as representations in our long-term memory and reducing the emotional intensity associated with our past experiences. The problem with a trauma-related nightmare is that the processing gets interrupted too early because of the intensity of the emotions experienced in the dream. The dreamer essentially wakes up before the “story” can be resolved to reveal an important truth—that whatever horror was experienced is over now and you did get through it. This may be part of why traumatic memories feel as intense as the traumatic event itself— because interruptions in trauma-memory processing (like waking up from a nightmare) do not allow memories of the trauma to be stored like memories of other events in life. Evidence-based treatment, such as Exposure, Relaxation, and Rescription Therapy (ERRT) can help reduce the intensity and frequency of trauma-related nightmares (see below for info about ERRT). https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1636150683906-9J95TUBUWXUX9XTQVW3Z/unsplash-image-RETI_cn1_Vg.jpg Nightmares Exposure, Relaxation, and Rescription Therapy (ERRT) for Trauma-Related Nightmares If you struggle with recurring nightmares about a traumatic experience, Exposure-Relaxation and Rescripting Therapy (ERRT) can help. ERRT is a brief evidence-based intervention to reduce the frequency and intensity of trauma-related nightmares. This treatment can be used as a stand-alone treatment or as an adjunctive intervention. ERRT is a therapy that involves practicing specific techniques to modify the narrative of your nightmare storyline in such a way that the dream itself changes, allowing the emotional experience associated with the dream to change, and resolution to occur. ERRT has been found to reduce the frequency of having nightmares, and has also been shown to reduce the emotional intensity of nightmares, as well. The length of ERRT can vary. ERRT is usually ten sessions (45 minutes) or five sessions (90 minutes). This therapy involves daily/nightly practice assignments between sessions. https://www.rachelcoverbriggsphd.com/notice-of-privacy-practices daily 0.75 2022-02-12 https://www.rachelcoverbriggsphd.com/online-therapy daily 0.75 2024-07-30 https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1663024948505-4BD74Y8YLR7RNIY1KD11/unsplash-image-8HPLpr3hebU.jpg Online Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1663024780101-T5TW2S4VPDI8BRP6SP09/unsplash-image-Hcfwew744z4.jpg Online Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633663020547-F7DIH7T91IMZ6GPFE8CI/unsplash-image-XIAJd448FnY.jpg Online Therapy https://images.squarespace-cdn.com/content/v1/615c64160e90a015ea498961/1633665764973-O1SV2KJABA4BPHZ4770Y/unsplash-image--6gbnkhFtKo.jpg Online Therapy https://www.rachelcoverbriggsphd.com/resources daily 0.75 2024-06-05 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Resources https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Resources https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Resources https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607638148090-Y6OFDI575CM3NQV732RJ/Large+JPG-Aro+Ha_0387.jpg Resources https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607628784608-5D22G9GPLHDSAB2IXC2G/Large+JPG-Aro+Ha_0638.jpg Resources https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847743861-GWVMBPD7Z7WQRQL9IZZ8/Large+JPG-Aro+Ha_0380.jpg Resources