Assessing Alternatives Counseling

Source: ie.edu Friendships aren’t just “nice to have.” They’re vital for mental and physical health. Why Friends Matter Reduce stress by providing support and perspective. Encourage healthy habits and resilience. Protect against loneliness and depression. Qualities of Healing Friendships Mutual respect. Shared joy and laughter. Support through both triumphs and challenges. Space for honesty without judgment. Strengthening Friendships Check in regularly : Small gestures matter

Introducing our intern therapist, Savannah Carson!

Source: Simply Psychology Not all relationships are healthy. Some drain energy, erode confidence, or even cause harm. Signs of Toxicity Constant criticism or belittling. Lack of trust or honesty. One-sided effort. Manipulation, guilt-tripping, or control. Feeling worse after spending time together. Coping Strategies Set boundaries : Protect your time and energy. Seek outside perspective : Friends, therapy, or support groups can help you see clearly. Decide what’s sustainable

Source: Verywell | Alison Czinkota The way we connect with others often reflects how we were cared for as children. Attachment theory describes these patterns as secure, anxious, avoidant, or disorganized. The Four Styles Secure : Comfortable with closeness and independence. Anxious : Craves closeness but fears abandonment. Avoidant : Values independence and struggles with intimacy. Disorganized : Alternates between seeking closeness and fearing it. Why It Matters Understandi

Source: DomesticShelters.org Boundaries are the invisible lines that define where you end and another person begins. Without them, relationships can become draining or even harmful. Why Boundaries Matter Boundaries protect your time, energy, and emotional well-being. They help you engage in relationships from a place of choice, not obligation. Common Types of Boundaries Physical : Personal space, touch, privacy. Emotional : How much of your inner world you share. Time : Sayin

Source: Time Wellness Sleep and mood are deeply connected. Poor sleep can fuel depression, while depression can disrupt sleep—creating a cycle that’s hard to break. How Sleep Affects Mental Health Sleep regulates neurotransmitters that influence mood. REM sleep supports emotional processing. Chronic sleep deprivation increases risk for depression and anxiety. Common Sleep Struggles in Depression Insomnia: Difficulty falling or staying asleep. Hypersomnia: Sleeping too much bu

Introducing our intern therapist, Skyler Reisig!

Source: Eddins Counseling Improving mental health doesn’t always require dramatic change. Often, it’s the little daily practices that make the biggest difference over time. Mood-Lifting Habits Morning sunlight : Signals your brain to regulate mood and sleep cycles. Movement : Even 10 minutes of stretching or walking increases endorphins. Gratitude journaling : Writing down 3 things daily can shift perspective. Acts of kindness : Helping others boosts serotonin and social conn

Source: Green Thumb The old saying “you are what you eat” has truth when it comes to mental health. Diet affects brain chemistry, energy, and resilience to stress. Nutrients That Support Mood Omega-3 fatty acids : Found in fish, walnuts, flaxseeds—linked to reduced depression. B vitamins : Support energy production and neurological health. Magnesium : Helps regulate stress response and sleep. Protein : Provides amino acids that build neurotransmitters like serotonin. Foods Th

Source: HR Magazine For some, mood changes arrive like clockwork as the seasons shift. Seasonal Affective Disorder (SAD) is more than the “winter blues”—it’s a recurrent form of depression. Symptoms of SAD Persistent low mood in specific seasons (often winter). Decreased energy and motivation. Increased sleep and appetite, especially for carbs. Difficulty concentrating. Why It Happens Shorter days and less sunlight disrupt circadian rhythms and lower serotonin levels. Geograp

Source: Everyday Health When people imagine depression, they often picture someone crying or unable to get out of bed. But depression can look much subtler—and sometimes hides behind a smile. Commonly Missed Signs Irritability : Mood swings or frustration that seem out of character. Changes in habits : Overeating, undereating, or disrupted sleep. Loss of interest : Hobbies or social activities feel like chores. Fatigue : Feeling drained even after adequate rest. Difficulty co

Introducing our intern therapist, Michelle Moon!

Source: Mashable Breathing is automatic, but how you breathe can change your mental state. Breathwork is the conscious control of breathing to influence mood and physiology. The Science Deep, slow breathing activates the parasympathetic nervous system—the body’s “rest and digest” mode. This lowers heart rate, reduces cortisol, and promotes calm. Techniques to Try Box breathing : Inhale 4, hold 4, exhale 4, hold 4. 4-7-8 breathing : Inhale for 4, hold 7, exhale 8. Diaphragmati

Source: Tiny Buddha Mindfulness isn’t about sitting cross-legged for an hour chanting “om.” It’s about training your attention to stay in the present. Even in a hectic life, it’s possible. Quick Mindfulness Practices One-minute breathing : Pause and notice your inhale and exhale without changing it. Mindful walking : Pay attention to each step, noticing how your feet connect with the ground. Body scan : Briefly check in with areas of tension—shoulders, jaw, stomach—and soften

Source: XR Health Stress and anxiety feel similar—racing thoughts, tight muscles, restlessness—but they’re not the same. Stress Triggered by an external event (e.g., work deadline, conflict). Usually short-term and resolves once the challenge passes. Can be motivating in small doses. Anxiety Often persists even when there’s no clear trigger. Can become chronic and interfere with daily life. May include excessive worry, panic attacks, or avoidance behaviors. Why the Difference

Source: Boston University Burnout isn’t just “being tired.” It’s a state of emotional, mental, and often physical exhaustion caused by...

Introducing our therapist, Rachel Smith, LPC!

Source: Collective Counseling Solutions Stress isn’t always bad. In small doses, it can motivate us to meet deadlines or rise to...

Source: Freepik Most people wouldn’t skip a yearly physical. Yet mental health often gets ignored until crisis hits. What Is a Mental...

Source: Assured Hope Community Health Even with progress, stigma still silences people. It shows up in whispered comments, stereotypes,...