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In the realm of mental health support, Employee Assistance Programs (EAPs) stand out as invaluable resources offered by many insurance companies through employers. These programs are designed to provide confidential counseling, support services, and resources to help employees manage personal and work-related challenges that may impact their mental well-being. Understanding EAPs Employee Assistance Programs (EAPs)…

In today’s fast-paced and often unpredictable world, mental health is a topic that is gaining more attention and importance. Building resilience and emotional well-being are crucial aspects of maintaining good mental health and navigating life’s challenges with strength and grace. In this blog, we will explore the concept of resilience, strategies for building resilience, and…

The sun, with its warm rays and bright light, has long been associated with feelings of joy, vitality, and well-being. But beyond simply lifting our spirits and brightening our days, sunlight plays a crucial role in improving our mental health in a variety of ways. In this blog, we will explore the many ways in which…

Sleep and exercise are two of the most crucial yet often overlooked components of self-care. Not only do they contribute to physical health, but research also highlights their significant impact on mental well-being, particularly in reducing anxiety and depression levels. If you find yourself anxious/depressed coming from the winter blues, it is important to motivate…

It is important to understand the difference between major depressive disorder and seasonal depression. Major depressive disorder occurs when one has experienced diminished interest/pleasure or depressed mood for a 2 week time period. This can include feeling depressed most of the day and nearly every day, loss of interest in activities most of the day…

Seasonal depression can be an easily misunderstood and underestimated experience. However, it can be a large obstacle and struggle for many. There many contributing factors when it comes to the winter months. Such as, the holidays, missing loved ones, family stress, depression, staying indoors for long periods of time, the cold weather, and lack of…

Neurofeedback is used to treat anxiety, depression, attention deficit hyperactivity disorder (ADHD), autism, sleep problems and much more. Each of the conditions described has a medication that treats the respective condition. However, most find the medications only treat a portion of the condition’s symptoms. Furthermore, many people have concerns about the side effects that come…

School supplies, meet the new teacher, new schedules, and clothes shopping can be an exciting time for kiddos when approaching the school year. Unfortunately, it could also lead to stress and frustrations. As families get settled into the new school year, it is both beneficial and important to have a weekly routine for families. Having…

Summertime is almost over. All the memories made over the summer will be just that….memories. Here comes the new school year right around the corner. Perhaps you’re trying to book that last minute vacation before the kids jumpstart into the new school year, or you’re trying to get organized and prepared to begin. Summer came…

What is the difference between consistent and inconsistent parenting?  Well, it’s about the same difference between a sunny day and a tornado.  Yes, it is that dramatic. A consistent parent creates an environment where the child can learn from their choices (good or bad), and the expectations will not change.  That clarity is important for…

Sometimes it can be a hard pill to swallow, but overall, you want your kids to be better than you. This is why it is important to be a positive model for your children. Be the person you want your kids to be when they are old. At times, it is important to ask ourselves…

Men can struggle silently when it comes to mental health. Society often tells men that they can’t feel anything beyond happiness and anger. However, something to consider is that anger is just a secondary emotion – there is often something underneath of that anger… whether it is sadness, pain, depression, anxiety, and more. Men are…

We grieve them all in different ways. Most people think of loss associated with a death. However, there are many other types of loss that can impact you as intensely as death. Some other types of loss are: The way we grieve different types of losses have subtle differences. However, the impact on us is…

What does structure for kids look like in the summer for kids? With summer being here and school being out, sometimes it can be difficult to entertain your kids. Especially for parents that struggle with consistent day care and/or work from home. There are a few things you can do: Encourage creative play (legos, Minecraft,…

We are told to forgive and forget. But what does it mean to forgive? And how can we even imagine forgiving when it comes to experiencing trauma? Forgiveness can be a controversial topic when it comes to trauma, so it is crucial to identify what it truly means to forgive. Below are four different components of…

Part 1 I was at a conference a few years ago. The presenter, a sex therapist, asked the audience what was one of the big problems with the topic of sex and therapy patients. The presenter told the audience it was us, the therapist. We were telling patients sex isn’t that big of a deal.…

“Being triggered” is starting to become a common phrase. But what does it mean to be triggered? In relation to mental health, a trigger is connected to a persons experiences of trauma. This is also connected with PTSD and even anxiety. Think of a trigger, as flipping the switch between awareness, and flipping the switch…

Years ago, I was asked this by a parent about co-parenting a child.  I was amazed I was even being asked this question, but I calmly stated it is paramount in a coparenting or even just a parenting situation.  If there isn’t consistency in your parenting style, you have chaos.  What does consistency do for…

As the weather gets warmer, flowers begin to bloom, the sun feels brighter, and we have the urge to go outside. This time of year is also the prime season for family trips and vacations. Unfortunately there may be some stress that comes with vacations: planning, the cost, conflict, etc. While there may be some…

Have you ever had someone say or do something that just made you uncomfortable, but didn’t want to say anything to avoid conflict? It is always important to advocate for yourself and set a boundary when things that make us uncomfortable arise. Setting boundaries does not have to involve conflict and sometimes the other person…

Rage like behaviors can be a problem in many childhood conditions.  One that stands out in younger children is Intermittent Explosive Disorder.  This is a condition represented by the recurrent behavioral outbursts.  With one of the marked factors is the persons inability to control the aggressive impulses as manifested by the following:  Some of the…

Start Improving Your Mental Health Any doctor will tell you that it is important to make healthy choices: eat right, drink water, workout regularly, etc. We are constantly encouraged to find activities to improve our physical health, but what about our mental health? Just like physical health, it is important to be aware of and…

Are you having some winter blues? It could very well be that you are experiencing seasonal depression. There can be multiple reasons why seasonal depression occurs: shorter days/time changes, weather, disruptions in the body’s natural circadian rhythm, etc. Despite the cause of seasonal depression, it can lead to people having lower energy or fatigue, depressed…

It’s a condition characterized by: Angry / Irritable mood Argumentative / Defiant Behavior Vindictiveness Spiteful or vindictive toward others How do you (the parents) positively influence this ODD condition? What can be done to therapeutically address this ODD thing? Cognitive Behavioral Therapy (teaches problem-solving, better communication, reduce reactivity) Peer Group Therapy (teaches effective connections, interpersonal…

Stress affects us all differently.  What works for me may not do you any good.  Let’s talk about different stress reducing techniques: *Running/ Walking *Working out with weights *Boxing or Kick boxing (martial arts) *Meditation *Yoga *Jamming out on music or listening to calming music *Taking in nature (A walk in a park, hiking, biking…

It was a great chorus to a song a few years ago, but it is a reality for some people.  Currently, the condition is now called Attention Deficit Hyperactivity Disorder (ADHD).  However, many years ago it was called ADD.   What do people blame on their ADHD? What can you do about it? There are great…

Really? Do you suffer from Seasonal Affective Disorder? Do you go through mood and depressive changes this time of year?  Does the lack of sunlight, shortened days, getting off work and its dark affect you?  It affects many people, and they don’t even realize it. How are you feeling….really?  Winter is about to move into…

Research has shown hypnotherapy to be effective with the following disorders: Hypnosis can be used for the following disorders with mixed success: With habits, results are depended on the overall lifestyle change.  Other things which are important include compliance with the program, relapse prevention, and self-monitoring.  When not to use hypnosis:

As we get settled with fall and cold weather approaches, for many it is a favorite time of year. We gravitate towards our comfy sweater, snuggling up in our blankets and loved ones, drink a warm beverage, and watch the bonfire or a favorite seasonal movie. This feeling of coziness actually gives positive effects for…

Communication is key. It sometimes feels like a basic concept. If it was such an easy and basic concept, then why is communication one of the top difficulties in most relationships? A lot of times when we think about communication, the automatic thought is verbal; how we speak to each other, what we say, and…

How exactly do your memories work? In general, courts will not accept recall of events influenced by hypnosis.

Is hypnosis really like what you see on TV? The short answer is NO. Join us for the next few weeks as we talk about how hypnosis can be used, while debunking some of the myths. Definition:  (Division 30 APA Kirsch, 1994)  A procedure during which a health professional or researcher suggests that a client,…

Communication is key, edit, feels at times a basic concept. If it was such an easy and basic concept, then why is communication one of the top difficulties in most relationships? A lot of times when we think about communication, the automatic thought is verbal; how we speak to each other, what we say, and…

There are moments where people feel stuck. A lot of the time, we may not even be able to identify how or why we feel stuck. Or maybe we have a motivation to grow, but we aren’t sure how we want to grow or what areas of our life we want to grow in. If…

Have you ever had moments where stress or something unexpected comes up, and it feels like you can’t control your reactions? That your responses, almost feel like it’s not you that someone else in control of your body, or your thoughts, or your feelings? Everyone experiences times where stressors can be so overwhelming that it…

Ever have trouble going to sleep, or too many things on your not mind to go to sleep? Believe it or not, having a night routine benefits sleep and can be an important part of overall wellness. Many people have their phones in bed. Screen time, especially right before sleep, easily impacts brain activity and…

Social media does a lot more than simply looking at posts and mindless scrolling. Yes, it does provide some entertainment and ability to connect with people. However, it can have many negative side effects. Take a look at a few factors of how social can impact a person. The perfect side of someone Have you…

It is not a matter of if you find a “good counselor.” Instead, consider if you and the counselor are a good fit. There may be times where you face a great therapist, but are not the best fit when it comes to style or needs. Below are some signs and considerations when thinking about…

We have all been told that good physical health can lead to good mental health. I want to present some recommendations that will shed more light on this subject and can help you in taking steps to manage your mental health by improving your physical health. Today we are going to look at how your…

Everyone struggles with death and the loss of a loved one in their own way. We should not expect everyone to express their grief in the same way. Healthy grieving can occur in many different ways. This does not mean that grief is an issue that always resolves itself with enough time. It is possible…

Today mental health is a part of public conversations. However, there still is a gap between discussing mental health and getting services. A part of this is the stigma and beliefs that are connected to seeing a therapist. Below are common thoughts and beliefs that become barriers to connecting to counseling services. “My problems are…

We have all felt nervous about engaging in some social event in our lives. For some this anxiety is much stronger than others. When this anxiety is constant and interferes with your ability to function it can be very frustrating to deal with. You may feel overwhelmed by the physical symptoms that accompany this anxiety:…

Validation is a useful approach for handling tense conversations and arguments with your significant other. This is the act of letting the other person know that you understand their point of view and their feelings. If you can do this then the other person will be less likely to act defensively or become frustrated with…

Co-parenting goes beyond simply being civil with your child’s other parent. Although living in separate homes, co-parenting plays a crucial role in the child’s development, confidence, and resilience. Below are some tips to help assist co-parenting success and setting up your kiddo for a better atmosphere. Heal From the Past Co-parenting could possibly mean a…

With summer just starting, the approaching school year seems far out of reach. Students are enjoying the break from the classroom in full force. However, it seems to happen every year where the new academic year creeps up on you and the scrambling for school supplies, meeting the new teachers, and that difficult adjustment back…

Becoming an independent person is a normal part of growing up. As we mature from teenagers into fully fledged adults, we are expected to start our own careers and pursue our own life goals without the guidance of parents or teachers. Learning to live independently is not only a matter of personal knowledge and ability…

No one experiences and reacts to trauma the same way. Two different people can face the exact same trauma, involving the exact same people, and still respond to that very trauma differently. A part of the reason why this happens is because of the amygdala.  What is the amygdala? The amygdala is a part of…

In the beginning of relationships, it is easy to put focus on our other half. You are getting to know each other, exploring what life is like with that person. As the relationship continues, we try to learn a balance between our relationship and other aspects of our life like work, hobbies, and friends. Unfortunately,…

Your emotions are an important source of information. Just as we use our eyes and ears to gather information and understand the world around us, our emotions also provide us with a better understanding of our reactions to the world around us. Think of it this way, when you experience something that you like, you…

We are all well aware of how much impact social media has in our daily lives. It’s no secret that social media can influence our mental health as well. Learning to control our use of social media is now a part of our management of our mental health. While it may be tempting to delete…

One common excuse that people say about mindfulness and self care is “I don’t have time for that.” If you can spare two minutes, you have time for P.I.E.S. Who doesn’t love pie? Unfortunately eating dessert is not a mindfulness strategy. P.I.E.S. is an easy method of mindfulness that is realistic for the day to…

Experiences (aka making memories) is far more superior than buying your children toys.  Something to utilize as a parent and/or guardian is to help your children gain more experiences and making memories with you.  As a parent, how many times do you buy you child a toy and/or object and never see them play with…

Guilt is an unpleasant feeling. This feeling is the result of believing that you are not living in the way that you believe that you should. The cause of your guilt is often clear and you can simply resolve it by correcting whatever wrongdoing you did to cause the guilt. Sometimes the source of your…

Children have continuously growing minds. They explore creatively and, at times, it feels that they are from another world. In counseling, children do have their own world that they explore through therapeutically. As adults, we process conflict, thoughts, and feelings through talking about it. Naturally, we assume this is the same approach for children. When…

Conflict and disagreements in any relationship is healthy and even encouraged. It is how the individuals approach this that matters: Healthy communication during conflict is key. The goal during interpersonal conflict is not focused on who can win the argument, but how can we work together to solve the topic or presenting problem. A lot…

Grief can be an isolating and frightening experience. The death of a loved one inevitably prompts us to experience many feelings and thoughts as our lives are forever changed. Death is rarely expected. We spend little time thinking about it, preparing for it. Is it any wonder then, that we rush to regain order and…

Do you ever just feel down on yourself when you make a mistake? Say things like “I’m so stupid”? It’s important to practice positive self-talk.  Positive self-talk is lifting yourself up and giving yourself credit for the great things in life.  It is important to reflect on what an individual is grateful for in their…

It is common to hear “I’m just stressed out.” However, we typically think of it as a general feeling. But what does stress really look like? Stress is explained as emotional or physical tension How stress can affect a person is unique based on the individual’s current coping skills, locus of control, and thought processing.…

Deciding what you want for yourself in life can be difficult. To choose certain pursuits mean that you must give up some alternatives. Despite the anxiety this can cause, it is a fulfilling task to determine what you want to achieve in your life. Many people avoid such a responsibility by allowing others, family, friends,…

Having relationship issues? Finding your love language is a great way to find how you and your partner need and show love in your relationship. There are five different categories of love languages: Quality Time, Words of Affirmation, Physical Touch, Act of Services, and Receiving Gifts. Quality time is spending time with your partner. This…

“It’s funny how day by day nothing changes, but when you look back, everything is different.” – C.S. Lewis Do you ever reflect on life or past events and realize how much that event has change you as a person? This self-reflection can lead to self-awareness. So many times, we have events in our lives…

When it comes to interpersonal relationships, we are all different. Have you noticed there are some people in your life that are “huggers” and others that have a large personal bubble? This could be because of how they interpret love and affection. Showing love to people can be confusing to navigate. This is where love…

What comes to mind when we talk about depression? You may envision a long-lasting sadness, a pessimistic attitude, maybe even feelings of worthlessness, hopelessness, or helplessness. While these are some of the most recognizable symptoms of depression there are many other indicators that you, or someone you know, might be struggling with depression. What are…

Is it hard telling people “no?” Boundaries can be difficult to set and can be even more difficult to maintain. The topic of boundaries is tossed around in conversations, but what does it really mean to have healthy boundaries? Having healthy boundaries vary depending on the person and situation. Ultimately, boundaries focus on the individual’s…

Bipolar disorder is characterized by alternating depressive and manic moods. While many understand the symptoms of the depressive state, fewer understand what the manic phase looks like. The manic phase can encourage risky behaviors and disrupt the stability of your life. Understanding the manic phase of bipolar can help you understand your behavior or the…

Social anxiety is a fear of social situations. Everyone has felt nervous about how they will handle a social event from time to time. Such anxiety in and of itself is not a problem. Social anxiety is only a problem when it is not proportionate to the concern that we are facing. When our fears…

The fear of death is an experience that we all face at some point in our lives. This fear is universal because death is universal. Feelings of anxiety concerning our passing may increase as we enter the latter years of our life. This does not mean that exploring our death anxiety is a task reserved…

Post-Traumatic Stress Disorder or known as PTSD affects a lot of people that have experienced or witnessed a terrifying event (Maya Clinic, 2021). It is often seen within a month after a terrifying traumatic event has happened. These traumatic events include abuse or neglect of all sorts, veterans that have seen combat, experiencing a terrible…

What does anxiety feel like?  Common anxiety symptoms are: What Causes Anxiety? Anxiety can be caused by medical conditions, life experiences or traumatic events.  You may notice that you worry about ordinary or routine events.  Or perhaps you become uncomfortable in situations that make you feel trapped, embarrassed or judged by others.  Anxiety can also…

Have you ever noticed yourself or a loved one having a lack of motivation? A random, but sudden change in mood and habits? A lack of interest in things that you/they once loved to do? Think about it like a wave. Depression can hit at random points throughout one’s life or after a major event. …

Autism is a disorder that ranges in severity.  Symptoms typically surface in childhood.  Autism Spectrum Disorder (ASD) is four times more likely to occur in males. Early signs to look for. A person with ASD might: People with autism may also: Other Symptoms:

ADD and ADHD have become popular buzz words to describe being inattentive, implusive or forgetful.  ADHD symptoms are: People with ADHD may exhibit signs of hyperactivity and impulsiveness but also…. Many people live with ADHD and have never been diagnosed by a counselor.  Once you are aware of the characteristics of ADHD, it is much easier…

Do you let fear, worry and anxiety stop you from moving forward in your life? Did you know that these things can paralyze you so that you cannot properly respond to the events that life might throw at you?  A counselor can help you reframe events so that you can see how they will help…

Do you feel like you are walking through life carrying a suitcase that just keeps adding weight with each struggle that life throws at you? Some days, it may feel like the weight is something you can carry. Other days, it might feel so heavy that you feel crushed. Consider meeting with a counselor to…

What lies are holding you back? Your lies may sound different, but you can choose not to believe them! Life happens, and sometimes it is necessary to have a neutral party to listen. A counselor can help you navigate the twists and turns of life, while at the same time helping you feel confident about…

Therapy and counseling are two different things. Let me explain. Counseling is short-term and is perfect for overcoming grief from the loss of a loved one, divorce, or any other traumatic life events that you just need help wrapping your head around so you can get closure. Therapy is long-term and is good for deep…

How are you feeling….really?  Winter is in full swing and there is less sunlight. If you notice that you aren’t feeling like your normal self, you are not alone! Many people experience seasonal depression.  The lack of Vitamin D can cause what is called Seasonal Affective Disorder.  It is appropriately abbreviated as SAD.  Typically the…

The COVID-19 pandemic has affected us all in ways that we could never have imagined when the year 2020 started.  Basic routines that we took for granted are suddenly unavailable to us! What were some routines that your family had prior to the pandemic?  Did you go out to dinner as a family?  Did you…

What’s Your Vibe? Take a good look at your life.  What kind of energy is in it?  Do you experience anger or a lot of negativity?  Do you experience positive and uplifting moments? Now that you have considered that for a moment, think about what kind of energy you are putting into the world.  Newton’s…

Post Traumatic Stress Disorder When you hear the phrase PTSD what do you think of?  Military veterans returning from war?  To be truthful, many people do!  There are so many other situations that can cause the disorder, though. The actual definition is “a condition of persistent mental and emotional stress occurring as a result of…

I love pictures of sailboats on the water. I love the idea that the sailboat uses wind, which can sometimes be labeled as “bad”, to its advantage. The ballast of a sailboat is found underneath it. It is made of heavy metal to offset the heavy winds that can catch the sails. The sails need…

You are what is beyond the fog in your brain. You are the space above the white clouds in the sky. Like the airplane that glides above them and stays the course. It follows the course plotted in spite of the clouds, because it knows there is a beautiful destination beyond the clouds. There is…

Growth = More = Better What in your life needs more?  What do you need to measure, move and change? What do you measure in your life?  Sometimes we don’t like the objective picture of where we are.  We don’t have the right job, we don’t make enough money, we don’t have the right car,…

Life = The sum of your trials, storms, valleys, pain and your very sweet rewards.  You need the trials blended with the sweet stuff. Even the sweetest cake wouldn’t taste the same without the salt to add flavor. There is life and death in the words you speak.  Leadership is taking someone to a place…

I had to do it.  I just did.  I love music and as soon as I hear the phrase, “What would you say?”  – I immediately think of Dave Matthews Band!  My husband is not as big of a fan as I am.  His loss!  We definitely joke about it, though!  The fun cut up…

Who are you….really?  Do you label yourself by a job title, by your role in a relationship, by your own personal accomplishments?  Let’s be honest…that’s really all they are.  Labels.  Labels can be peeled off, ripped apart, and thrown in the trash.  Why would you want to label yourself with anything that is so temporary?…

The Weakest Link Did you ever watch the show “The Weakest Link?”  I can still remember the part of the show where contestants voted off a team member who they believed was the weakest link.  The announcer would always state in a monotone voice, “You are the weakest link.  Goodbye.” Have you ever noticed that…

Have you ever been at Wal-Mart waiting to check out and you suddenly hear a child screaming for candy?  When their mother tells them no, they proceed to flail and scream until they get what they want.  The mother cannot stand the crying and whining and gives in to the demand for candy.  And so,…

“Let’s talk about sex baby, let’s talk about you and me.   Let’s talk about all the good things and the bad things that may be.”  I still remember hearing the song as a kid.  It was fun, upbeat and it just had a way of making you want to sing along. How do we bring…

My 4 year old insisted that he needed to wear sunglasses at night. As a parent, I chuckled about this and then tried to explain to him how silly it was. It was futile to even attempt the conversation. He was wearing them, because they fit his mood at that very moment. Or, they happened…

In the last blog post we talked about the ANTS (automatic negative thoughts that enter our brain.)  They are strong little creatures that can carry the heavy weight of a negative thought into our brain and totally disrupt our neurochemistry, causing unnecessary anxiety and stress. For every thought you have, a surge of electrical currents from…

  Did you know that ants can lift 50 times their body weight?  Another fun fact about ants – some ants take over and enslave other ants. There are many other fun facts about these tiny creatures, but these two facts stand out to me. I can picture them forming lines and carrying heavy pieces…

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