Simone Biles is Authentic Self Care & Healing in ACTION!

I can’t help but APPLAUD Simone Biles for CHOOSING SELF and Self-Perservation!

As a society we are so selfish when it comes to placing our expectations on others to perform in spite of the anguish (mentally, emotionally, physically, etc) they may be experiencing. Societal standards require that the human being is overlooked and disregarded, while their talent, skillset, and knowledge is exploited and taken advantage of.

As a society, while we’ve watched Simone Biles achieve greatness in the gymnastic world; it is evident that her greatness has come at a cost.

A cost that includes being victimized sexually by a former/now incarcerated USA Gymnastics Physician and most recently being undervalued by Olympic authorities and judges (which is oppression at its best and racially motivated) as well as the pressure to perform.

I can only imagine that enduring what she has had to endure over the years of her committing herself to perfecting her talent and skillset as a gymnast, has taken a significant toll on her mental health and concept of self.

Mental Health is REAL and does not discriminate based on who we are and/or who others perceive us to be!

I’ve seen a few post where individuals have ridicule Simone Biles for, in their opinion, not fulfilling her contractual obligations to her sponsors and fans (which is complete ignorance); however I do believe that Simone Biles first contractual obligation is to HERSELF and her Health……

…….and I am beyond happy to see that she has developed the Mental Strength and Resilience necessary to make herself her 1st Priority and Choosing to take care of herself.

Simone Biles is the GOAT not only in Gymnastics but for doing what many are fearful of doing….

….removing self from the toxicity!!!!!

Simone Biles is Authentic Self-Care and Healing in ACTION!

Authentic Self-Care and Minority Legal Professionals

Self-Care is more than just a one day activity but rather an Intentional and Consistent Daily Practice that requires Honesty with Self, Awareness and Reflection of Self, as well as Unconditional Positive Regards for Self.

In 2016, there were 2 separate studies that focused on mental health and substance abuse among law students and attorneys and both highlighted that Depression, Anxiety, Substance Abuse, and Suicidal Ideations were increasing among Legal Professionals at alarming rates.

Thursday, April 22, I was Blessed with the opportunity to Virtually join the Port City Bar Association, comprising of  minority attorneys, judges, and legal professionals working in Savannah Georgia, to discuss “Authentic Self Care Practices and the Importance of Taking Care of Their Emotional, Mental, Physical, & Spiritual Health”. We also discuss the Impacts of Racism and How to Navigate Racism In Today’s Climate.

Authentic Self-Care is a Process and not a one day occurrence!

Special THANK YOU to the Port City Bar Association Executive Board for extending the invitation for me to provide an Educational and Empowering Discussion

Dr. Karla and Project H.O.P.E. of Coastal Georgia is hosting a Virtual Walk/Run for Mental Health Awareness

Project H.O.P.E. of Coastal Georgia is Proud to announce our Virtual Walk/Run for Mental Health Awareness will be held May 1-31, 2021.

Registration is now open!

Registration Link: Project H.O.P.E. Virtual Walk Run for Mental HealthAwareness

All Monies raised will go towards established Project H.O.P.E. of Coastal Georgia Therapeutic Fund..

For more information: Contact Dr. Karla Sapp at (912) 495-8440 or

Helping Other People Exist Scholarship for High School Seniors in Liberty County, Georgia

Are you a High School Senior?

Do you reside in Liberty County, Georgia?

Have you been accepted into a College/University in the Fall 2021?

Do you have plans to major in Psychology, Social Work, Human Services, or Education?

If you answered (or know someone who will answer) YES to all of the questions, then this post is for YOU!!!!!!!

Dr. Karla is EXCITED to announce that her newly established Non Profit Organization, Project H.O.P.E. of Coastal Georgia, will be awarding a Deserving 2021 High School Senior with a $500.00 Helping Other People Exist Scholarship within the Liberty County Community.

Project H.O.P.E. of Coastal Georgia was established to serve as a catalyst for change within communities of Coastal Georgia.

Project H.O.P.E. of Coastal Georgia aims to Promote Mental Health, Education, and Service throughout Coastal Georgia.

For more information on the Helping Other People Exist Scholarship Application and Criteria visit:

Helping Other People Exist Electronic Scholarship can be completed using the following link:

Application Deadline is April 24, 2021.

Copies will be available through School Counselors!

Minorities & Mental Health: A Candid Conversation with Clinicians

Minorities & Mental Health: A Candid Conversation with Clinicians is an event hosted by Dr. Karla Sapp to acknowledge Minority Mental Health Awareness Month.

During the conversation Dr. Sapp and her Featured Guest Panelist will discuss the correlation between Minorities and Mental Health, barriers preventing Minorities from receiving Mental Health, the STIGMA surrounding Minorities and Mental Health. Dr. Sapp and her Featured Guest Panelist will also discuss the current events faced by African Americans and its impact on their Mental Health.

Command Your Life

A few year ago, I was presented with a book, by Gretchen Rubin entitled, “The Happiness Project”. I was told by the giver of this book that it had changed his life and that in him knowing how I am always looking for ways to better myself and others, he felt that the book would be great for me to not only read but add to my personal library and share with others.

Now, initially, I was reluctant to even open the book and begin to read, as I had already skimmed the back cover and wasn’t as intrigued; however, after letting sit on my bookcase for a month or so, I made the decision to give it a chance and see what I could learn. As individuals we are so focused on all the things happening around us and allow them to consume us that we never really engage self-discovery. We are easily distracted. We lose our focus on what is important, and to be honest, what is most important is our continued growth. We fail to realize that we can learn from anyone and/or anything, and it is those things that we are experiencing resistance that we eventually learn the most from. With that being said, I opened the book and begin to read.

To my surprise, a few pages in, I was introduced to a concept that intrigued me and found myself considering how I could possibly implement this concept into my daily life. Rubin shared that as she began to engage in identifying her resolutions for the first month of the year (she decided to add more resolutions monthly) she noticed that she had some overarching principles that stood out to her. Let me first address the resolution aspect, before going any further. Typically at the first of the year, we all engage in a process of identifying our New Year’s resolutions. The most common resolutions include: getting a gym membership and working out, eating healthier, losing weight, be a better person, and of course the list could go on and on. These resolutions, we are so quick to make, however, we are even more apt to forget about them within the first few week so the year and start to engage in unhealthy habits that go against the resolutions we made for ourselves.

Having the latter notion, is what really drew me in to Rubin’s discussion of the overarching principles she noticed among her resolutions that resulted in her arriving at her own personal twelve (12) commandments that she stated, “would help me as I was struggle to keep my resolutions” (p. 11). How cool would that be to develop my own personal list of commandments that would help me throughout the year to maintain focus and stay on track towards my goals.

Now we are all aware of the Ten Commandments that God provides us in the Bible, which tells us how we as Christians should behave, however, how many of us have ever took the time to think of how we have the ability to “Command” our own lives, personally and professionally, by developing commandments, our own set of rules, that would empower us to act in a certain manner. Seems trivial, but if taken very seriously, it can be one of the most powerful tools utilized. Of course, we think, who has the time to sit down and come up with commandments. It is just as simple as writing down the grocery lists your to-do list for work. It comes down to how serious you are about taking control over your life.

As I sat and thought about the goals I had for myself, I began to identify commandments that I felt would help me to be successful in maintaining my focus, completing my task, and achieving my goals. I arrived at the following commandments that I felt governs my behavior on daily basis:

Karla’s Commandments

1. Live life with no regrets

2. Wake up early

3. Never set limits on my ability to achieve my goals

4. Laugh out loud, always

5. Remain true to form

6. Find something to believe in and pursue

7. Think positive

8. Engage in random acts of kindness

9. Practice mindfulness

10. Treasure family and friends

11. Express gratitude

12. Be consistent

13. One day at a time

14. Make time for myself

15. Indulge in Natures Beauty

16. Be present

17. Stay humble

18. Always be honest

It is these eighteen (18) commandments that have catapulted me into a new realm of my life. A realm that is characterized by happiness, success, confidence, spirituality, and goal-achievement. I find myself being very intentional about the activities I involve myself in making sure that they are aligned with my commandments. If activities and/or goals do not align with my commandments or at some point veer off course, I immediately re-evaluate my intentions and determine if I need to abandon the activity and/or goal or at least place it in a safe place until such alignment takes place.

Being aware is very important to ensure that such things take place. I try my to have an awareness of self, my activities and/or goals, others, and the environment in which I am in on a daily basis. Without a sense of awareness, I am not able to maintain focus or allow myself to be intentional in all that I am doing. This awareness also allows me to gain a sense of balance and have control over my life.

Having control is what commanding your life is about. Commanding is all about taking charge, and that is what you as an individual must do if you desire to move forward and attain all of your heart desires. So are you ready to take control and command your life? If you are, start today by identifying your personal principles that will help you to begin commanding your life.

If you would like to read Gretchen Rubin’s book, “The Happiness Project”, it can be purchased through Amazon, Barnes and Nobles, Books-A-Million, and at Feel free to also follow her daily blog at

Being Who You Are…… The Authenticity of a Clinician

“Why Did You Become A Clinician”?

I can remember when I first started out at a clinician, fresh out of my graduate program at South University and into the residential setting as a Social Service Counselor. I had no idea exactly what I was supposed to do.

True enough, I had not only successfully completed two internships during (out-patient substance abuse and in-patient psychiatric and dual diagnosis) my graduate studies but had also graduated my program with a solid GPA that was over the 3.0 mark, yet, I found myself nervous, scared, and feeling unprepared.

What if I said the wrong thing?

Better yet, would anything I said make sense to the patients or the staff?

I doubted myself and my ability considering I was just a novice clinician who really had not experience the world of counseling outside of what my graduate program afforded me.

11 years later, I find myself consistently reflecting on those days as I searched for my place within the world of counseling, trying not to just “fit” in but rather creating me an identity in which I feel comfortable and the most effective.

Man, those last few words really just struck a nerve within me.

“Create me an identity where I felt comfortable and the most effective”……………

All too often as clinicians we have this grand idea, especially after we complete our graduate program and begin out journey in the unknown within our chosen profession and career field, that we are going to secure the highest paying job, established amazing private practices, and becoming money making clinicians in no time.

We chase the dream of becoming like those whom we have come to admire in the field, yet, we overlook the fact that they too was once in our shoes and had to start somewhere.

We begin to place these unrealistic expectations upon ourselves and try to emulate others in hopes of attaining the same amount, if not more, success than they have had.

We become the seemingly tired mouse stuck in a cage running in circles over and over again, yet, we are still stuck and find ourselves tired, exhausted, overwhelmed, and even BURNED OUT!!!!

BURN OUT is very real in chosen profession and field. It will creep us on us before we know and kidnap us like no other. We find ourselves unable to be productive and even beginning to wonder if this field is even the field we want to work in.

In measuring our success against others we become discouraged as we feel we are not moving towards where we desire to be in such a quick timeframe.

The reality is, in your attempts to create the success of others for yourself, you lost your drive, your motivation, your inspiration for being a clinician.

You have been so worked out about getting what everyone else has that you never took the time to truly consider what it was that you wanted within the profession and developed you a plan that would allow you to fulfill your dreams and desires, absent of what everyone else is and/or was doing.

You forgot, along the way, why YOU decided to become a clinician? What inspired you? What motivates you? What is about this field that drew you to it?

All meaningful and thought-provoking questions that causes us to take a step back and truly reflect.

I can write this, not just from what I have been told but more from experience.

I was once that clinician who felt that I was just here. I had no clear direction as to what I wanted to do within the field of counseling or what my identity was going to be. I honestly was just following suit. But boy, did I soon learn a lesson.

Following suit did not get me far. My passion for the work was quickly deteriorating and I began to wonder if I had what it took to be successful in this field. Had I just wasted my money earning a degree, I was for certain I was even going to use?

It took doing some soul-searching and really taking a look in the mirror to begin to see that I was too busy stressing myself out about measuring up to everyone else and not being true to who I was and what I loved to do. It was time for me to develop my identity and flourish and that is what I have done over the years.

There will be those who are meant to be a clinician within the private practice setting, seeing 20-30 clients weekly, while there will be others who we find success working within organizations providing therapeutic services, clinical supervision, and so much more to a wide array of unique populations within the counseling field.

Today, I encourage to you remember that this journey is no one’s journey but your own. You should aspire to be your best self as a clinician each and every day, not comparing yourself to the next person, considering their journey is theirs and theirs alone.

Take some time to reflect and list all of the reasons that you made the decision to become a clinician.


Taking Care Of Ourselves….

Another week is upon us and there is much work for us to do with our clients.

To be honest, it seems as if the work is never-ending and more work is added before know it.

Last Monday we focused on “Giving The Client What They Need”, but what about us?

How do we take care of ourselves in a field where burnout, compassion fatigue, and/or vicarious trauma is imminent?

Self-Care is the BEST Care!!!!!

We have to remember to NOT own our clients issue…..

We MUST have a safe and confidential outlet to express our feelings…..

We MUST engage in extra-curricular and/or leisure activities outside of our work…..

Leisure activities can range from simple brisk walk in the park to writing in a journal to gardening to listening to our favorite music, amd even spending time with family and friends.

Whatever it is you choose to do, make sure you are FOCUSED on yourself and allowing yourself to really enjoy the moment.

Our clients can be real selfish at times, monopolizing all of our time (whether they realize it or not).

We have to know we to say ENOUGH is ENOUGH and its time for me to have my time.

True enough, you want to help them become better individuals, but that doesn’t mean you have to thinl about them every second of every day.

What good are you to them, if you are not taking care of yourself, FIRST?

I encourage each of you to identify at least one thing you could do weekly for yourself, that has nothing to do with your clients or work, and engage and enjoy it.

You owe it to yourself to have a MOMENT for Self.

Have an Amazing Week!!!!


Giving Our Clients What They Need.. .

There are times that we as therapists lose sight of what our clients need most—a genuine, nonreactive, empathic presence, authentic relationship, supportive change-validation, skill-building, and goal-directed activity.

Too often, mental health workers escalate clients’ distress by asserting too rigid a modality and too rational a mindset for the therapy to be therapeutic. In fact, I find that this principle is true often in marriage, parenting, clinical supervision, and in many other relationships we encounter in our daily lives.

Carl Whitaker argued that therapy should be a complex emotional experience, not “intellectual nagging”(Napier, 1977). We are complex creatures, most effectively engaged at multiple levels of awareness and being. Moments of emotion have ignited wars. We are far from purely rational creatures. The world is not a purely rational place. Why should therapy be?

When our approach with clients is too rigid or too directive, it naturally provokes resistance.

Here are a few tips to decrease resistance and promote a healthy therapeutic relationships with our clients:

● Respect clients’ autonomy: Our clients shoud never feel that we are making a choice or decision for them. They should feel free to make the choices and decisions they feel are best for them. Encourage and promote independence.

● Validate pre-existing strengths, current readiness or motivation to change (even when it may be low), and positive steps already being taken toward therapeutic goals.

● Meet your clients where they are in the process. Encourage them to feel their difficult emotions in the face of unconditional acceptance in order to begin working through them rather than merely talking about them.

Wishing each of you a Productive week!



Napier, A. Y. (1977). “Follow-up to divorce labyrinth.” In P. Papp (Ed.), Family therapy: Full-length case studies. New York: Gardner Press.