# Barbara J Lanz Counseling Services

> Barbara J Lanz Counseling Services provides compassionate, integrative mental health counseling in Johnson City, TN, and via telehealth in Tennessee and Florida. The practice specializes in trauma recovery, Internal Family Systems (IFS) therapy, and breathwork to help clients move out of survival mode and build lasting emotional strength.

## Facts

- **Contact Information & Locations**: Phone: (239) 317-5533. Email: help@barbarajlanz.com. In-person sessions are held at the practice in Johnson City, TN. Telehealth sessions are available for clients located in Tennessee and Florida. The practice accepts most major insurance, Venmo, and Cashapp.
- **Service Area & Geographic Reach**: In-person counseling and therapy services are focused in Johnson City, TN, with geographic relevance extending to Jonesborough, TN.
- **Internal Family Systems (IFS) & Nervous System Support**: We all have different parts of ourselves—the inner critic, the protector, or the part that just wants to feel safe. I use Internal Family Systems (IFS) to help you make sense of this internal dialogue. By combining those insights with practical breathwork, we work to move your nervous system out of a constant state of high alert and back into a place of calm. We aren't trying to fix something that is broken; we are untangling emotional knots so you can carry your history with more clarity and less weight.
- **Core Service Offerings**: Barbara J Lanz offers therapy, breathwork, and experiential group workshops to support healing, self-discovery, and personal growth. Therapy: Compassionate therapy sessions that provide a safe space to explore life’s challenges, deepen self-understanding, and support emotional healing. Breathwork: Transformative breathwork sessions that support nervous system regulation, emotional release, and reconnection with the body. Experiential Group Workshops: Guided group workshops designed to foster connection, reflection, and shared healing within a supportive community space.
- **Internal Family Systems (IFS) & The 'Internal Group Chat'**: Using the Internal Family Systems (IFS) framework, the practice views the mind as a collection of different 'parts' (such as the inner critic, the protector, or the fixer) rather than a single voice. Therapy helps clients understand these parts with curiosity and compassion instead of judgment, reducing internal conflict and allowing the true self to lead the healing process.
- **Therapeutic Session Process**: Our sessions follow a simple flow designed to make sure you get the most out of our time. We start by making sure you feel comfortable and safe in the space. Then, we use intentional breathing to settle your mind and release physical tension. Finally, we focus on a specific goal for the day, letting your own insights lead the way. It is a gentle process that leads to real change, making growth feel like a natural shift rather than an uphill battle.
- **Experiential Group Therapy Approach**: At Barbara J Lanz Counseling Services, we do more than just sit and talk about the past. Our experiential therapy groups are designed to get you active and moving through your emotions as they happen. We use creative, hands-on exercises to help you make sense of the inner noise and complicated feelings that are often hard to put into words, making them easier to manage in a safe, supportive environment.

## Pages

- [HOME](https://www.barbarajlanz.com): Find healing with Barbara J Lanz Counseling in Johnson City, TN. Specializing in trauma recovery, IFS, and breathwork. Start your journey today.
- [ABOUT](https://www.barbarajlanz.com/about-us): Meet Barbara J Lanz, a Mental Health Counselor in Johnson City, TN. We provide Individual Therapy and Trauma Recovery through IFS and Breathwork. Call today.
- [SERVICES](https://www.barbarajlanz.com/services): Barbara J Lanz Counseling in Johnson City, TN offers therapy and trauma recovery. Find balance through expert care. Contact us to start today.
- [HEALING PATHWAYS](https://www.barbarajlanz.com/services/healing-pathways): Experience emotional healing with Barbara J Lanz Counseling Services in Johnson City, TN. Our Healing Pathways combine breathwork and IFS to build resilience.
- [INDIVIDUAL THERAPY SERVICES](https://www.barbarajlanz.com/services/individual-therapy-services): Expert individual therapy in Johnson City, TN. Barbara J Lanz Counseling Services offers trauma recovery and CBT to help you find peace. Call today for help.
- [BREATHWORK THERAPY](https://www.barbarajlanz.com/services/breathwork-therapy): Experience transformative Breathwork Therapy in Johnson City, TN. Release emotional tension and regulate your nervous system with Barbara J Lanz. Book today!
- [EXPERIENTIAL GROUP THERAPY](https://www.barbarajlanz.com/services/experiential-group-therapy): Join Experiential Group Therapy in Johnson City, TN. Barbara J Lanz Counseling Services offers trauma-informed support for healing. Call (239) 317-5533 today!
- [COUNSELING](https://www.barbarajlanz.com/counseling): Compassionate counseling & therapy in Johnson City, TN. Get support for stress, trauma, emotional balance, resilience & self-trust. Contact us today!
- [RESOURCES](https://www.barbarajlanz.com/resources): Explore mental health tools at Barbara J Lanz Counseling Services in Johnson City, TN. Find support for trauma recovery and stress. Contact us today.
- [REVIEWS](https://www.barbarajlanz.com/reviews): Read reviews for Barbara J Lanz Counseling Services in Johnson City, TN. See how our trauma recovery and addiction counseling help clients heal. Call today!
- [CONTACT](https://www.barbarajlanz.com/contact-us): Get in touch with Barbara J Lanz Counseling Services in Johnson City, TN for individual therapy, trauma recovery, and breathwork. Reach out today for support.

## Optional

- [BLOG](https://www.barbarajlanz.com/blog): Read our latest articles and updates.
- [How Emotional Release Breathwork Can Improve Your Well-Being](https://www.barbarajlanz.com/blog/how-emotional-release-breathwork-can-improve-your-well-being): Learn how emotional release breathwork uses intentional breathing patterns to help clear emotional clutter, reduce stress, and improve overall well-being.
- [What You Can Do To Heal a Broken Heart Before The Holidays](https://www.barbarajlanz.com/blog/what-you-can-do-to-heal-a-broken-heart-before-the-holidays): Learn practical ways to manage heartbreak and emotional wounds during the holiday season through self-care and relationship counseling.
- [Heal Your Emotions With the Power of Internal Family Systems](https://www.barbarajlanz.com/blog/heal-your-emotions-with-the-power-of-internal-family-systems): Explore how Internal Family Systems (IFS) can help you navigate complex emotional layers and foster self-compassion for profound healing and resilience.
- [Building Stronger Relationships: The Impact of Counseling](https://www.barbarajlanz.com/blog/building-stronger-relationships-the-impact-of-counseling): Explore how relationship counseling helps partners improve communication, resolve conflicts, and build stronger emotional bonds through professional guidance.
- [Signs You Are Moving Forward in the Different Stages of Therapy](https://www.barbarajlanz.com/blog/signs-you-are-moving-forward-in-the-different-stages-of-therapy): Explore how progress in therapy manifests through subtle shifts in emotional awareness, behavioral patterns, and personal growth across different stages of healing.
- [How to Calm Your Nervous System Before Anxiety Takes Over](https://www.barbarajlanz.com/blog/how-to-calm-your-nervous-system-before-anxiety-takes-over): Learn how to identify early signs of anxiety and use nervous system regulation techniques, such as breathwork, to prevent panic attacks and build resilience.
- [Understanding Depression: A Path to Healing and Hope](https://www.barbarajlanz.com/blog/understanding-depression-a-path-to-healing-and-hope): Depression is a persistent condition affecting mood, thoughts, and physical well-being; understanding its impact is the first step toward healing and hope.
- [4 Practical Ways to Manage Stress During the Holidays](https://www.barbarajlanz.com/blog/4-practical-ways-to-manage-stress-during-the-holidays): Learn how to manage holiday stress and maintain your well-being by releasing the pressure for perfection, setting boundaries, and practicing mindfulness.
- [Why Change Feels Hard During Depression Recovery](https://www.barbarajlanz.com/blog/why-change-feels-hard-during-depression-recovery): Understand why internal resistance and the inner saboteur arise during depression recovery and how therapy helps navigate these difficult emotional shifts.
- [Why You React Strongly to People: An Internal Family Systems View](https://www.barbarajlanz.com/blog/why-you-react-strongly-to-people-an-internal-family-systems-view): According to Internal Family Systems (IFS), your mind isn't one voice; it's more like a group chat, each part chiming in with its own vibe, memory, or warning.
- [Effective Counseling Methods for Lasting Stress Relief](https://www.barbarajlanz.com/blog/effective-counseling-methods-for-lasting-stress-relief): Discover how effective counseling methods like CBT and mindfulness, combined with practical daily habits, can provide lasting relief from chronic stress.
- [Preparing for EMDR: What to Expect and How to Stabilize First](https://www.barbarajlanz.com/blog/preparing-for-emdr-what-to-expect-and-how-to-stabilize-first): This article outlines the preparation necessary for EMDR therapy, emphasizing the importance of safety and stabilization techniques. It details the structured eight-phase protocol of EMDR sessions, the skills clients can practice to manage distress, and the collaborative role of the clinician in ensuring a safe therapeutic environment. Key takeaways include practical tools for grounding and emotional regulation to enhance the effectiveness of EMDR.
- [Couples: How to Interrupt Escalation During Real-Time Conflicts](https://www.barbarajlanz.com/blog/couples-how-to-interrupt-escalation-during-real-time-conflicts): This article explores how to identify and interrupt escalation during conflicts using somatic cues and specific communication strategies. It introduces the Four Horsemen of escalation and offers practical techniques for self-regulation and de-escalation. The goal is to foster connection and understanding in relationships by implementing structured pauses and repair protocols.
- [How IFS Helps You Move Out of Survival Mode](https://www.barbarajlanz.com/blog/how-ifs-helps-you-move-out-of-survival-mode): The article explores the concept of survival mode as a persistent state of hyperarousal and its impact on emotional and physical well-being. It discusses how Internal Family Systems (IFS) therapy, combined with clinician-led breathwork, can help individuals identify and manage their protective parts, leading to improved emotional resilience and self-regulation. Practical strategies for therapists and clients are provided to facilitate this process.
- [Addiction Triggers: Somatic Strategies to Interrupt Cravings](https://www.barbarajlanz.com/blog/addiction-triggers-somatic-strategies-to-interrupt-cravings): This article explores how to recognize early body signals of cravings and offers practical somatic strategies to manage them. It emphasizes the importance of understanding the nervous system's response and provides a toolkit of breathing exercises and mindfulness practices to help individuals regain control. The article also introduces Internal Family Systems (IFS) techniques to approach cravings with compassion and curiosity.
- [Short Telehealth Tools: Quick Regulation Exercises for Busy Clients](https://www.barbarajlanz.com/blog/short-telehealth-tools-quick-regulation-exercises-for-busy-clients): This article provides evidence-based micro-practices designed to help individuals calm their nervous systems in under five minutes. It emphasizes the importance of client control and trauma-informed approaches, offering quick techniques for grounding and breath regulation that can be easily integrated into daily routines, especially in telehealth settings.
- [Why Somatic Safety Planning Helps Trauma Recoverers](https://www.barbarajlanz.com/blog/why-somatic-safety-planning-helps-trauma-recoverers): This article discusses the importance of a somatic-first approach to safety planning for individuals recovering from trauma. It outlines practical techniques for regulating the nervous system, including grounding and breathwork, and provides a four-step plan for building a personal safety strategy. The focus is on creating sustainable practices that enhance emotional regulation and resilience.
- [5 Nervous System Tools to Stop Panic Before It Peaks](https://www.barbarajlanz.com/blog/5-nervous-system-tools-to-stop-panic-before-it-peaks): This article provides practical tools for managing panic attacks, emphasizing immediate techniques to stabilize the nervous system within the first 60 to 90 seconds. It covers breath resets, grounding techniques, and sensory anchors, along with guidance on building a personalized panic toolkit for various settings. The focus is on trauma-informed practices that can help individuals regain control during panic episodes.
- [How to Choose a Trauma-Informed Therapist: Expert Checklist](https://www.barbarajlanz.com/blog/how-to-choose-a-trauma-informed-therapist-expert-checklist): This article provides a comprehensive checklist for selecting a trauma-informed therapist, emphasizing the importance of credentials, trauma-specific training, and safe therapeutic practices. It outlines key questions to ask during the intake process and highlights the significance of a collaborative, culturally responsive approach to therapy. The goal is to ensure clients find a steady, non-judgmental partner for their healing journey.
- [Micro-Routines to Move Out of Survival Mode Each Morning](https://www.barbarajlanz.com/blog/micro-routines-to-move-out-of-survival-mode-each-morning): This article provides practical strategies for managing morning anxiety and nervous system dysregulation through short, trauma-informed routines. It emphasizes the importance of compassionate practices like breathwork, IFS check-ins, and sensory grounding to help individuals transition out of survival mode and start their day with a sense of safety and calm.
- [Regulate Anxiety Fast: 3 Clinician-Tested Breath Resets](https://www.barbarajlanz.com/blog/regulate-anxiety-fast-3-clinician-tested-breath-resets): This article provides three clinician-tested breath resets designed to help individuals calm anxiety and panic within minutes. It explains the physiological mechanisms behind breathwork, offers practical steps for each technique, and emphasizes the importance of safety and grounding during practice. Ideal for those seeking quick relief from anxiety symptoms.
- [Compassion Fatigue in Caregivers: Signs and Recovery Steps](https://www.barbarajlanz.com/blog/compassion-fatigue-in-caregivers-signs-and-recovery-steps): This article provides a comprehensive guide for recognizing and managing compassion fatigue, emphasizing the importance of nervous system regulation and self-care strategies. It outlines early signs of emotional exhaustion, practical tools for recovery, and the significance of setting boundaries and seeking support. The focus is on helping caregivers maintain their emotional energy while caring for others.
- [How to Build a Somatic Safety Plan That Lasts](https://www.barbarajlanz.com/blog/how-to-build-a-somatic-safety-plan-that-lasts): This article discusses the importance of somatic safety plans in trauma recovery, emphasizing the need for body-based awareness and regulation techniques. It outlines practical steps for assessing triggers, building a toolkit of grounding practices, and incorporating Internal Family Systems therapy. The goal is to create a dynamic safety plan that evolves with the individual’s needs and promotes emotional well-being.
- [Safe Breathwork At Home: Trauma-Informed Practices to Try](https://www.barbarajlanz.com/blog/safe-breathwork-at-home-trauma-informed-practices-to-try): This article discusses trauma-informed breathwork, emphasizing safety and regulation for individuals with trauma histories. It provides practical techniques, a safety checklist, and strategies for recognizing overwhelm during breath practices. The focus is on gentle, paced breathing exercises that promote calm and resilience, ensuring participants can engage safely and effectively.
- [When to Combine EMDR, IFS, and Breathwork in Treatment Plans](https://www.barbarajlanz.com/blog/when-to-combine-emdr-ifs-and-breathwork-in-treatment-plans): This article discusses the importance of sequencing EMDR, IFS, and breathwork in trauma therapy to ensure client safety and effective healing. It emphasizes a stabilization-first approach, outlining readiness markers, safety practices, and practical session sequencing to help clinicians integrate these modalities thoughtfully. Key takeaways include the need for ongoing informed consent and monitoring during sessions.
- [5 Somatic Grounding Tools to Interrupt Cravings Fast](https://www.barbarajlanz.com/blog/5-somatic-grounding-tools-to-interrupt-cravings-fast): This article provides quick, practical body-based grounding techniques to help interrupt cravings and calm the nervous system. It emphasizes the importance of practicing these tools during calm moments to ensure effectiveness under stress. The strategies are trauma-informed and designed to complement therapeutic work, offering readers immediate methods to manage cravings effectively.
- [How to Use IFS Self-Leadership Between Sessions](https://www.barbarajlanz.com/blog/how-to-use-ifs-self-leadership-between-sessions): This article provides guidance on practicing Internal Family Systems (IFS) self-leadership techniques at home between therapy sessions. It emphasizes safe solo practices, nervous system regulation, and the importance of seeking professional support when needed. Readers are encouraged to develop a personal safety plan and integrate micro-practices to enhance their therapeutic journey.
- [Managing Burnout with Somatic & Nursing-Informed Strategies](https://www.barbarajlanz.com/blog/managing-burnout-with-somatic-nursing-informed-strategies): This article discusses a nursing-informed somatic approach to address burnout, emphasizing the importance of recognizing body signals and utilizing micro-regulation techniques. It outlines a phased recovery plan that integrates clinical assessments, Internal Family Systems therapy, and practical strategies for managing stress and improving overall well-being. The content is aimed at individuals experiencing burnout, particularly in caregiving roles.
- [Why Somatic Experiencing Helps End Chronic Hypervigilance](https://www.barbarajlanz.com/blog/why-somatic-experiencing-helps-end-chronic-hypervigilance): This article explores chronic hypervigilance, a state of heightened alertness often linked to trauma, and introduces Somatic Experiencing as a therapeutic approach. It details the neurobiological underpinnings of hypervigilance, common physical and emotional symptoms, and practical techniques for regulation. The focus is on body-first interventions that help individuals retrain their nervous systems to recognize safety and reduce anxiety.
- [How to Use Body Signals to Interrupt Relapse Urges](https://www.barbarajlanz.com/blog/how-to-use-body-signals-to-interrupt-relapse-urges): This article discusses how to identify early bodily signals that may indicate an impending relapse, emphasizing the importance of somatic awareness. It provides practical techniques for quick interventions and outlines a personalized somatic relapse-prevention plan to help individuals manage urges effectively. The focus is on using body-based tools to enhance self-regulation and support recovery.
- [How to Build a Personalized Nervous-System Reset Plan](https://www.barbarajlanz.com/blog/how-to-build-a-personalized-nervous-system-reset-plan): This article provides a comprehensive guide for individuals feeling stuck in survival mode, offering practical tools and strategies for nervous system regulation. It emphasizes the importance of self-awareness, gradual goal-setting, and the integration of trauma-informed practices like Internal Family Systems and breathwork. Readers are encouraged to monitor their progress and seek professional support when necessary.
- [Why Clinicians Recommend Somatic Check-Ins for Busy Professionals](https://www.barbarajlanz.com/blog/why-clinicians-recommend-somatic-check-ins-for-busy-professionals): This article explores somatic check-ins as effective tools for calming a busy nervous system. It highlights various techniques such as breathwork, body scans, and grounding exercises that can be easily integrated into daily routines to manage stress and anxiety. The practices are designed to interrupt stress responses and promote a sense of safety and calm.
- [How to Prepare for Your First IFS Session: Expert Guide](https://www.barbarajlanz.com/blog/how-to-prepare-for-your-first-ifs-session-expert-guide): This article provides guidance for individuals preparing for their first Internal Family Systems (IFS) therapy session. It addresses common anxieties, outlines the therapeutic process, and offers practical tips for self-care and preparation to ensure a calm and productive experience. Key elements include understanding parts work, establishing safety, and utilizing grounding techniques.
- [Breathwork Safety Checklist for Trauma Survivors](https://www.barbarajlanz.com/blog/breathwork-safety-checklist-for-trauma-survivors): This article provides a comprehensive checklist for trauma-informed breathwork practices aimed at ensuring client safety and agency. It covers pre-session screening, pacing techniques, and methods for detecting and managing overwhelm during sessions. The focus is on promoting nervous system regulation and preventing retraumatization while facilitating healing.
- [Panic Map: A Stepwise Body Plan for the First Five Minutes of an Anxiety Spike](https://www.barbarajlanz.com/blog/panic-map-a-stepwise-body-plan-for-the-first-five-minutes-of-an-anxiety-spike): This article provides a structured five-minute plan to manage panic attacks, emphasizing the importance of early intervention. It outlines specific techniques for each minute to help stabilize and ground individuals experiencing panic. The Panic Map is designed for those dealing with high stress, trauma, or anxiety, offering practical tools for immediate relief and long-term practice.
- [When EMDR, IFS, or Breathwork Is Best: A Clinician’s Guide](https://www.barbarajlanz.com/blog/when-emdr-ifs-or-breathwork-is-best-a-clinician-s-guide): This article provides a practical decision framework for clinicians on how to choose between EMDR, IFS, and breathwork for trauma treatment. It outlines mechanisms, client suitability, and safety checks, emphasizing the importance of stabilization and sequencing in therapy. The guide is aimed at licensed clinicians and advanced trainees integrating somatic and parts-based approaches.
- [Why You Keep Having the Same Argument: An IFS Approach](https://www.barbarajlanz.com/blog/why-you-keep-having-the-same-argument-an-ifs-approach): This article explores how protector parts influence recurring conflicts in relationships, drawing from Internal Family Systems (IFS) theory. It provides practical strategies for recognizing these parts, calming oneself, and fostering healthier communication. Readers are encouraged to engage in self-reflection and small experiments to break negative cycles and enhance emotional connection.