"Owning our story can be hard, but not nearly as difficult as spending our lives running from it."

Hello

I am Ally Hanneke, Licensed Marriage and Family Therapist. I am currently practicing in Las Vegas and virtually in Nevada and California. I received my Masters in Marriage and Family Therapy in 2017 from the University of Nevada, Las Vegas and have been practicing since 2016.

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Just a helpful reminder for whatever you are facing today 💕

#therapy #therapywithteens #therapist #therapistsofinstagram #selflove #selfcare #selfcompassion #mentalhealth #mentalhealthawareness #parenting #motivation

The face I make when a client tells me they are no longer people pleasing, being self critical, or letting the judgments of others control how they see themselves. 😻

📸 @gemmatotten @ahmetxuras

#therapy #therapist #mentalhealth #mentalhealthawareness #selflove #selfcare #attachmentstyles #therapistsofinstagram #fun #beach #empowerment #empowered

Boundaries✨ As Dr. Becky recently said “Saying no to them is saying yes to yourself.” 💕

#therapy #therapist #therapistsofinstagram #mentalhealthmatters #mentalhealthawareness #boundaries #holidays #selflove #selfcompassion

Here is a quick checklist of what you can do if feeling depressed. Remember, some days we may be able to do these things, and others it may be a win to just get out of bed. Just do the best you can 💕

#therapy #mentalhealth #therapist #depression #depressionhelp #depressionawareness #copingskills #copingstrategies #selflove #selfcare #motivation #healing #healingjourney

Had the wonderful opportunity to talk about myself and what I do! 🥰 Link in bio @voyagelamag

If you feel that you have to hide parts of yourself for acceptance, you are with the wrong people. Find the people who celebrate your authenticity ✨🌿
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#therapy #therapist #mentalhealth #mentalhealthawareness #authenticity #selfacceptance #selflove #empowerment #empoweredwomen #selfcare #healingjourney

✨For as long as I could remember feelings have been a confusing battleground. They didn’t feel safe to have, especially when people straight up say “Don”t be upset” or “Just look on the bright side” I quickly learned the only acceptable emotion to have is happy, and if you feel anything else that comes with judgment. Along with judgment, certain emotions can carry a lot of pain. In the moment it feels as if it will never end- shame, grief, anger…

So it is easy to just push it down and hope it goes away. But it never does. It will always come up in weird ways until we actually deal with it. And the plus side is they are for sure TEMPORARY. The only way to get on the other side is to give your self space to feel it. Feelings do not have to be scary. They are information! Feelings help us transform, grow, and learn. So see if you can give yourself a little time and space to feel and see how it transforms you.✨

So I had a wedding! I know I have been m.i.a. on here for awhile and wanted to reflect on why. I have been overwhelmed trying to balance my new practice and planning a wedding. In this process I have realized what is most important to me. My why. And it isn’t the perfect wedding dress, even though I loved mine lol. It’s PEOPLE. Relationships. The ones I love. They are why I love my life. They are how I get through my day. My favorite parts of my wedding day had nothing to do with the flowers or the weather. It was all about the fun, the dancing, the tears, the kiss 😻, and the laughter shared with my beautiful people. My biggest piece of advice for feeling fulfilled is to find your people and hold them close. Prioritize your relationships. Relationships provide healing. 💕✨
Photos by @dennisroycoronel

If you are feeling ready to start therapy but aren’t sure how, these cute @lindsaybraman illustrations should help! It takes courage to start therapy and finding the right therapist doesn’t have to be a headache. What do you look for in a therapist?

#therapy #therapist #mentalhealth #therapistsofinstagram #selflove #selfcare #healing #healingjourney #selfcompassion #emdr #cognitivebehavioraltherapy #cbt #acceptance #love #support

Happy #internationalwomensday !! I wanted to highlight a few amazing women this day that inspire me. Here is to strong women 💪🏼👩🏻‍🤝‍👩🏾

✨Fill in the blank 💕 I am statements and positive affirmations help us shift our focus to our strengths. What is your favorite I am statement?
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#therapy #therapist #therapistsofinstagram #positivequotes #positivethinking #positiveaffirmations #mentalhealth #mentalhealthawareness #selflove #selfcompassion #selfcare #love #iam #selfworth #journaling #healing #healingjourney

✨How do you find joy in your daily life? 😁

Sometimes we are so focused on the big moments, we forget how important little moments are and how they add up. Like seeing an animal blep (without fail always makes me giggle).

Here are some of my favorite ways to experience joy day to day:
-Spend time with people you love.
-Pet an animal.
-Move your body.
-Be out in nature.
-Watch something funny.
-Look at memes.

Successful therapy starts with finding the right therapist. Which means knowing what qualities you are looking for in a therapist. Do you need someone who will be more direct or someone who is softer? ✨Swipe for a list of qualities to help you find your right fit.
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#therapy #therapist #mentalhealth #mentalhealthawareness #selfcare #selflove #selfcompassion #healing #healingjourney #mindfulness #emdrtherapy #love #selfesteem #empowerment #empoweringwomen #growthmindset

Hi friends!!! I am back. And licensed with my own practice!! Today is my first day and I’m feeling all the emotions. Wish me luck💕

Happy Sunday ✨ 2020 is on another level of hard right now. Please remember to give yourself whatever it is that you need. 💕
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#selflove #selfcare #selfcaresunday #grace #love #therapy #therapist #mentalhealth #mentalhealthawareness #selfacceptance #empowered #empoweredtherapy #healing #healingjourney #happiness

If I’m being honest, the world really sucks right now. It’s so easy to get caught up in everything that is going wrong and want to crawl into a cave and never come out. BUT what we really need right now more than anything is to be extra loving with ourselves and others. Give yourself permission to have your self-care look a little less like a 5 hour hike followed up by a green juice, and look more like whatever you need it to look like. ✨PLUS helping others spreads more positivity in a world that really needs it right now.
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#selfcare #selflove #mentalhealth #mentalhealthawareness #therapy #therapist #empowered #postivevibes #selfcaresunday

✨In case you need a reminder of just how strong and resilient you are. We got this 💕 @quotesbychristie

You have to find love between the chaos 💕

You gotta keep going to keep growing. ☺️
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Photo by @ariellevey .
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#selflove #growth #therapy #therapist #selfcare #mentalhealth #empowered

✨Damn straight honayyy 💁🏼‍♀️
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By @subliming.jpg
#selflove #power #empowered #empoweredwomen #empowher #selfcare #mentalhealth #therapy #therapist

✨Authenticity. Is there anything keeping you from being completely yourself and living your most authentic life? Whether it’s societal beliefs, gender norms, religious and cultural beliefs, family standards, or even our own unproductive beliefs holding us back. We can feel suppressed and forced to fit into a box that doesn’t align with our authentic self. If you took away some of those constraints, who would you really be? I bet that person is amazing. 💕

✨As you start this week off, try to notice where your thoughts go when you are going through something difficult. Do you find yourself repeating statements that put you in a victim role or keep you stuck?
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Our mind is incredibly powerful. The way we think about our lives becomes our reality. But, by changing our thoughts and the way we narrate our stories, we can change our lives. .
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✨See what happens when you focus on what the situation is teaching you and how it is helping you grow🌻
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#therapy #therapist #growthmindset #growth #selfcare #selflove #selflovejourney #mentalhealth #motivation #mondaymotivation

✨Happy Monday ya’ll! This is the face of someone very tired, who did not have the energy to put makeup on, and who desperately needs the coffee she is gripping ever so tightly to start working. BUT I’m here and am feeling very grateful this Monday. What are you feeling grateful for today?💕
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#gratitude #mondaymotivation #mondaymood #coffee #selfcare #selfcompassion #selflove #mentalhealth #mentalhealthawareness #therapy #therapistsofinstagram

✨Self-compassion. This is something I have been in dire need of lately! Dr Kristin Neff describes self-compassion as meeting ourselves and others with kindness and understanding instead of judgment, no matter what we are experiencing.
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The journey for a new therapist is quite difficult, and I have not been kind with myself about this process. My expectations have been unreasonably high and I have had trouble acknowledging that this is a process requiring patience. Luckily, I have had a few great people remind me that I need to be more compassionate with myself and my journey. .
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So here are some statements of self-compassion for you to say and remember with whatever it is you are going through! 💕 #selfcompassion #selfcompassionjourney #selflove #selfcare #selfworth #motivation #motivationalquotes #positiveaffirmations #love #therapy #therapist #mentalhealth

✨Lately I have been thinking a lot about CONFIDENCE.
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Once, there was a time when I had very little confidence. Also, being human, I am not perfect and my confidence may falter day-to-day.
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Confidence comes from building trust within yourself. And just like any relationship, building trust takes time. When we do things well, we must call attention to these mini-victories; and be kind with ourselves when we make mistakes. Growth is a process!
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If you’re struggling to bring attention to how and when you do things well - interpersonal relationships, career, getting to the gym first thing in the morning, whatever gives you that boost of that “good” feeling - try thinking about what a friend would say to you. The people around us are tremendous motivators. Or you could start a journaling practice to track it. Sometimes seeing it on paper can help it sink in more 🤗

✨Insight and understanding develop through awareness. Awareness of our feelings, bodily sensations, surroundings, etc. When we build this awareness we deepen our understanding of ourselves, any problems we are facing, and possible solutions.💕

✨Slow mornings are my favorite. I love to start my day by drinking my coffee, reading something uplifting, and stretching to wake my body up.
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It makes sense that how we start our day sets us up for the rest of our day. Focus on doing what makes you feel energized and confident to take on your day! And try setting an intention that allows you to align with your goals. Mine is to pay closer attention to what my body needs🤗
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#selfcare #morningmotivation #intentionalliving #intentionsetting #mentalhealth #therapy #therapist #happy #goals

⚡️Pain is inevitable, but doesn’t have to be eternal. If we face our pain we prevent it from consuming us.
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There are so many pearls of wisdom in this book, but this quote speaks to me on a different level. I’ll admit I’m one of those people that avoids pain by pushing down my feelings (bad therapist!) But I have been trying to do differently and face my feelings head on- and guess what?! I haven’t died! If anything I feel stronger and more sure of myself. Although I’m totally biased 😜 one amazing way to do this is to start therapy and explore your pain with someone you trust. Facing our pain is what makes us stronger 💪🏼💕
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Photo by @ariellevey
#therapy #mentalhealth #mentalhealthawareness #pain #emotions #feelings #strong #selflove #selfcare #maybeyoushouldtalktosomeone #therapyisselflove

✨Space. Sometimes we need space from the things that cause stress & to make space for what is truly important to us.
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I have been doing just that (part of why I haven’t been on here lol). I am making space for what makes me feel whole: connecting with loved ones, enjoying this beautiful place I call home, and reconnecting with myself.
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✨Here are my five tips for reconnecting with yourself:
1. Take some time to disconnect from social media and your phone, and focus on the present moment.
2. Schedule daily check-ins with yourself to examine how you’re feeling and why.
3. Spend some time in nature - which can be grounding.
4. Do something physical that helps you get connected to your body (yoga, hiking, etc.)
5. Implement journaling to explore your beliefs, values, goals, etc.

☀️Happy Monday!! Here’s a little #mondaymotivation for you to repeat and feel empowered to take on the day, and rest of your week!! ✨
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‼️Edited and reposted because sometimes on Mondays we make typos lol 😒
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#empowered #motivation #motivationalmonday #affirmations #positiveaffirmations #selflove #selfcare #power #therapy #mentalhealth #mentalhealthawareness

😻 I have been fostering kittens for about a year now, and it has been an incredibly amazing, but challenging experience. It has taught me patience, how to cope with loss, and provided me with endless amounts of love. .
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Research has found that pets can alleviate stress, provide companionship, reduce symptoms of depression and anxiety, and help with loneliness and social anxiety!
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Is there space in your home to add immense amounts of love? 💕 #cats #adoptdontshop #fosterkittens #foster #love #mentalhealth #selfcare #selflove #anxiety #depression #fosteringsaveslives @socountiesrescue

☀️Happy Friday ya’ll! Today is a great day to get some self care in (as is every other day). What are your plans for self care this weekend? I have pool days and gooey butter cake calling my name 😋
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#selfcare #selflove #friyay #fridayvibes #inspiration #motivation #therapy #therapist #mentalhealth #mentalhealthawareness

I’ve been feeling pretty “blah” this week coming off of an incredibly stressful and busy weekend, and not giving myself much of a break. 😓
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I was looking through Instagram trying to gather some motivation and came across this photo by the talented @ariellevey It reminded me of fire and passion the way the sky is lit up. 🔥
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Today I was reminded of my passion as I was able to graduate a client who reached their goals. It’s such an amazing feeling to witness someone who has worked so unbelievably hard get where they want to go. It was also a reminder for me to hang in there and keep fighting for what I want as well! (Love when my clients inspire me) And hopefully it can be a reminder for you to hang in there and keep working on your goals, cause YOU GOT THIS! ✨
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#therapy #goals #motivation #mentalhealthawareness #mentalhealth #selfcare #selflove #therapist #inspiration #keepgoing #healing #healingprocess

⭐️ANXIETY. Blegh! It can definitely be a struggle trying to deal with anxious thoughts, but there is something you can do about it. Try challenging them by asking yourself these questions. You got this! 💕🤗
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#anxiety #therapy #mentalhealth #anxiousthoughts #empowered #therapist #selfcare #selflove

☀️SUMMERTIME✨ is absolutely my favorite time of year! With the sun out it feels amazing to be active outdoors (with sunscreen of course) and one of my favorite activities is riding my bike. I used to love it as a kid and still do!
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As Elle woods would say, exercise gives you endorphins and endorphins make you happy, but physical activity does much more than that for your mental health. It can also reduce symptoms of anxiety and depression.💕
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What is your favorite physical activity? 🏂🏋🏽‍♂️🧘🏽‍♀️.
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#mentalhealth #exercise #sundayfunday #selfcare #selfcaresunday #therapy

After quite a difficult week, this made me smile and remember I got this 😊 by @stephaniechinnart .
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#selflove #jvn #acceptance #selfcare #inspirationalquotes #therapy #mentalhealth

✨My partner and I are always laughing with one another. It’s my favorite part of our relationship🥰 .
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✨Laughter can be an amazing form of intimacy in a relationship. Research shows that laughter is a strong indicator of attraction and greater relationship quality, can help establish relational security, and create a closer bond between you and your partner. .
📸 @erinmarie.photos
#love #laughter #couples #partner #relationships #relationshipgoals #equalpartners

✨It can be incredibly hard to feel calm and peaceful when your to do list is 8 pages long and nothing seems to be going the way you expected 😓

I was starting to feel really discouraged, and self doubt was starting to take control. But I chose to show myself compassion instead! I gave myself space to feel what I was feeling, and then focused my energy on what’s going right.

How can you practice some self compassion today?✨

Happy Pride month!! 🌈✨ #pride #pridemonth #lgbtq #love #acceptance

“Difficult roads often lead to beautiful destinations” -Zig Ziglar

✨Self-doubt has been a huge barrier for me in opening myself up to new experiences and even feeling free to be me sometimes. Whether it’s worrying about failing, saying the wrong thing, or being judged, self-doubt can be debilitating.
I also see this with many of my clients! It’s hard to see what makes us so unique and special. But when I allow my authentic self to shine I’m almost always greeted with love and positivity. How can you let your authentic self shine today and kick self doubt in the butt? ✨💕 #selflove #authenticity #authenticself #selfdoubt #mentalhealthawareness #therapist #therapy #positivity #inspiration #inspirationalquotes #selfcare

✨🦉💤 Sleep! We have all felt the effects of not getting enough sleep, but do we fully understand the importance of getting enough? From the book: “[Sleep] helps restore our immune system...regulates our appetite...enhances our ability to learn and make logical decisions...and recalibrates our emotional brain circuits.” We’re all so busy, overworked, emotionally frazzled, and fed up at times; maybe the best thing we can do is lie in bed that extra hour. #whywesleep #mentalhealthawareness #mentalhealthawarenessmonth #sleep #selfcare #wellness #friyay #therapist

✨Halima Aden, the first model to wear a hijab in Sports Illustrated Swimsuit speaking about how our differences are what makes us unique! I love this message! ✨What makes you unique? #beunique #diversityandinclusion #selflove #selfcare

It can feel incredibly isolating to navigate life with mental illness, but you are far from alone. In fact it affects around 1 in 4 people. You don’t have to face it alone and you definitely don’t have to feel bad for asking for help! Even therapists need therapy and I’ve done my own 🤗

How can you help #breakthestigma ?
•talk about it
•learn more about it
•show compassion to yourself and others for it

#mentalhealthawareness #mentalhealthawarenessmonth #therapy #therapist #stigmafree #selfcare

She’s a cute little office isn’t she? 😊

#therapy #therapist #officedecor #mentalhealthawareness #mentalhealth #selflove #selfcare

🌿Happy Earth Day! I’ve recently become a plant lady and it has been an awesome stress reliever! How are you celebrating Earth day? 🍃

#earthday #plantlady #plantsofinstagram #therapy #mentalhealth #selfcare #stressrelief

Do you ever find yourself making negative comments in your head about others or even yourself?

Sometimes we may get caught up in negativity and judgment, but it is important to remember we are all just people with our own challenges.

Try to look for the good in others and yourself and show kindness instead. You never know how much someone might need it.💕 #mentalhealthawareness #mentalhealth #therapy #therapist #kindness #selflove #selfcare #nojudgment

✨Being outside in nature can have many positive effects for our mental and physical health. Studies have linked being outdoors with lowered stress, improved short-term memory, reduced fatigue, a decrease in symptoms of depression and anxiety, lowered blood pressure and increased ability to focus!

What are some of your favorite outdoor activities?☀️ #mentalhealth #mentalhealthawareness #therapy #therapist #selfcare #lagunabeach #wellnesswednesday #flowers #spring @visitlaguna @lagunabeachcommunity @lagunabeachgov

🌻As part of my goal of showing myself more kindness, I decided to take a break on this beautiful Monday afternoon and read outside in this beautiful weather☀️ What can you do today to show yourself some kindness?✨ #mentalhealthawareness #mentalhealth #therapy #therapist #kindness #selflove #selfcare #mondaymotivation #monday

Part of the human experience is making mistakes. I was reminded of this yesterday after I was reeling from making one of my own. 😔

This does not mean you need to spiral into negative self-talk and shame. You are not your mistakes. They give you the opportunity to learn and grow into your authentic self, and you wouldn’t get anywhere without them! So remember to be kind to yourself and that mistakes are part of the process✨

#mentalhealth #therapy #therapist #selfcompassion #kitten #authenticity #empowered

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@allyhannekelmft

Contact Me

7318 W. Post Road STE 211 Las Vegas, NV 89118