5 signs of Depression
5 signs You are Experiencing Depression
It’s understandable to experience highs and lows in life. After all, any and all emotions are a normal human experience. For example, we are sad after losing someone in our life. It’s normal to expect to be disappointed in ourselves when we receive a poor review at work. Depression is more than a temporary experience though.. It is something that can take hold of how someone feels about themselves, how they perform in the world, and change their energy levels, and ability to participate in activities.
It’s incredibly important to recognize the signs that you are experiencing depression so that you can receive the support needed to receive meaningful support and healing. Below we will go through 5 signs that you are experiencing depression.
Sign 1: Persistent Low Mood or Emotional Numbness
When we say persistent, what we mean is a low mood or numbness that lasts consistently for 2 weeks or longer. Your emotions will be sad, empty, or you are feel “flatlined” for most of the day. Things that would normally bring you excitement no longer do, and life seems to have no interest any longer. If you are experiencing this, it is a strong sign you may be struggling with a depressive episode.
It can be normal to experience this level of sadness if you have recently went through a significant loss. Following the grief process, your emotions should rise. If they do not, this could be a sign of persistent grief and should be evaluated by a therapist.
Sign 2: Loss of Interest or Pleasure
If you’ve lost your drive for the day you typically feel you could be depressed. Those who once truly enjoyed their job and looked forward to the challenge, no longer feel this way – possibly calling in sick repeatedly for no reason just to avoid the task. Or your previously enjoyed weekend activity now feels lackluster, and so you start not showing up leaving friends wondering what happened to you. As you slowly start disconnecting from people and things, your world begins to quietly shrink.
Sign 3: Changes in Energy, Sleep, or Appetite
Oftentimes, our clients who are depressed describe waking up and sensing little energy even after a full night’s rest. Other physical signs of depression are a decrease or increase in appetite and possibly a change in sleeping too much or even insomnia. Your body can feel “as heavy as rocks.” Depression can feel like chronic fatigue in anything that you do. Due to the lowering of neurochemicals released by the brain, most will experience some type of physical change when you are depressed.
Sign 4: Negative Thought Patterns
Depression changes our outlook on the world, often causing an increase in self criticism and internal thoughts of worthlessness. Depressed individuals may become negative and critical about those their lives, and may become argumentative or avoidant of others.
When you are depressed, it is possible to struggle with ruminations as well. What this means is that for an elongated amount of time you are trapped in a circular thought pattern that does not end. A person could ruminate throughout the day on the same thing, also interrupting their productivity and focus. Ruminations can be dangerous because they often will simply reinforce the negative beliefs of the depression.
Sign 5: Difficulty Functioning in Daily Life
As you can imagine when you are experiencing any or all of the above, life can be tough when you are dealing with depression. In making decisions, your focus and concentration will be impacted. Additionally due to low energy and motivation you could also be getting negative feedback at work or school on your performance. The stress of these circumstances can cause further difficulty due to the potential to react poorly towards others in irritability.
Why Therapy when your depressed helps
Therapists do more than just talk and support you when your depressed. We are the ones who are going to help you identify poor patterns of thought that are keeping you depressed. Additionally, we will help you to build a tailored plan that will work for you to build back your investment and happiness in your life. Depression is very treatable when you are engaged with the right providers. Counseling is great place to begin that can naturally and holistically help.
If you see yourself in the above, we encourage you to seek out help. The saying that “there is no better time than the present” rings true with this. Sometimes it just takes a little support to make a big change in your life.
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The Post-Holiday Slump: Your Mental Health
The Post-Holiday Slump: Your Mental Health
As the holidays come to an end, many people notice an unexpected shift in their mood. The decorations come down, routines resume, and the emotional intensity of the season fades—often leaving behind feelings of sadness, fatigue, or lack of motivation. This experience is commonly known as the post-holiday slump, and it affects people of all ages and backgrounds.
While the post-holiday slump is common, it can feel isolating if you don’t understand why it’s happening or how to respond. The good news is that with awareness, support, and intentional care, this transition period can be managed in a healthy and compassionate way.
What Is the Post-Holiday Slump?
The post-holiday slump refers to a temporary decline in mental and emotional well-being following the holiday season. Unlike clinical depression, it is typically short-term, but that doesn’t make it insignificant. Many individuals in the Lake Norman and Cabarrus County areas report feeling “off” in January and early February without knowing exactly why.
Common symptoms of the post-holiday slump include:
- Low mood or emotional flatness
- Increased anxiety or irritability
- Fatigue or lack of motivation
- Difficulty concentrating
- Changes in sleep or appetite
For some, these feelings resolve naturally. For others—especially those already managing stress, anxiety, or grief—they can linger and intensify.
Why the Post-Holiday Slump Happens
There are several reasons the post-holiday slump is so prevalent, particularly in busy communities like Mooresville, Concord, and Denver, NC, where families juggle
work, school, and caregiving responsibilities.
Loss of Anticipation and Routine
The holidays provide structure, excitement, and something to look forward to. Once that ends, daily life can feel monotonous or empty by comparison.
Emotional Aftereffects
The holidays often bring up complicated emotions—family dynamics, grief over loss, financial stress, or loneliness. When the distractions end, those feelings may surface more clearly.
Burnout and Exhaustion
Travel, social obligations, end-of-year deadlines, and caregiving demands often leave people physically and emotionally drained going into the new year.
Seasonal Factors
Shorter days, less sunlight, and colder weather in North Carolina can also impact mood and energy levels, compounding the emotional slump.
How the Post-Holiday Slump Affects Mental Health
The post-holiday slump can impact both emotional and physical well-being. You may notice:
- Increased stress or anxiety returning after time off
- Difficulty re-engaging with work or school
- Feeling disconnected from others
- Questioning motivation, purpose, or direction
For individuals already receiving therapy or considering counseling in Mooresville, Concord, or Denver, this season often brings increased awareness of unmet emotional needs.
Healthy Ways to Cope With the Post-Holiday Slump
Supporting your mental health during this transition doesn’t require drastic change. Small, consistent steps can make a meaningful difference.
Normalize Your Experience
First, remind yourself that what you’re feeling is common. Emotional shifts after major life events—or seasons—are part of being human.
Rebuild Gentle Structure
Rather than forcing productivity, focus on creating simple routines: regular meals, consistent sleep, brief movement, or quiet moments to reset your nervous system.
Stay Connected
Connection is a powerful protective factor for mental health. Reach out to a trusted friend, family member, or therapist instead of isolating when motivation feels low.
Set Realistic Expectations
January does not have to be a “fresh start” or a complete reinvention. Healing and motivation often return gradually, not all at once.
Seek Professional Mental Health Support
If feelings of sadness, anxiety, or emotional numbness persist for several weeks or begin interfering with daily life, counseling can provide support, clarity, and coping tools.
When the Post-Holiday Slump Signals Something More
Sometimes the post-holiday slump is more than just a temporary dip. It may indicate underlying concerns such as:
- Depression or anxiety
- Unresolved grief or loss
- Chronic stress or burnout
- Difficulty with life transitions
Mental health counseling provides a safe, supportive space to explore these patterns and develop strategies that promote long-term emotional wellness.
Mental Health Counseling in Mooresville, Concord, and Denver, NC
Local mental health support matters. Working with a therapist who understands the pace, stressors, and community dynamics of Mooresville, Concord, and Denver, NC can help you feel seen and supported during difficult seasons.
Therapy can help you:
- Process post-holiday emotions
- Manage anxiety or low mood
- Rebuild motivation and balance
- Strengthen coping skills
- Improve emotional connection and self-awareness
You don’t have to wait until things feel overwhelming to seek help—early support often leads to more effective outcomes.
Moving Forward With Compassion
The post-holiday slump can feel discouraging, but it doesn’t define you or your year ahead. With patience, connection, and the right mental health support, this season can become an opportunity for reflection, grounding, and renewed emotional stability.
If you’re struggling during the post-holiday season in Mooresville, Concord, or Denver, North Carolina, reaching out for counseling support can be a meaningful step toward feeling more like yourself again.
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Helping Children Heal Through Storytelling
Helping Children Heal Through Storytelling
Why narrative work is one of the most powerful tools in child therapy.
Children don’t often come out and say, “I’m struggling with anxiety,” or “I think my self-esteem is low.” Instead, they say things like, “My tummy hurts,” “I don’t want to go,” or may even just start crying.
For many kids, especially those dealing with big feelings, behavior issues, sensory overload, or experiences they don’t fully understand yet, words don’t flow easily. But stories? Stories meet them exactly where they are.
Storytelling serves as a gentle, trauma-informed, creativity-based technique to help children process emotions, rebuild confidence, and develop healthier coping skills.
Let’s take a look at how storytelling works, why it’s so effective, and how parents can use the same strategies at home.
Why Storytelling Works for the Developing Brain
Kids naturally think in images, metaphors, characters, and pretend play. Their brains are wired for narratives. Ultimately, when therapists introduce stories, they’re doing more than entertaining, they’re helping a child translate emotional experiences into something their mind can understand and safely explore.
Storytelling helps children:
- Name emotions they couldn’t identify before
- Build emotional regulation skills
- Understand cause and effect
- Increase confidence and self-esteem
- Feel empowered rather than ashamed or “bad”
- Create a sense of meaning and coherence
- Strengthen communication skills
For children healing from anxiety, bullying, grief, family changes, trauma, or simply trying to navigate everyday stress, the story becomes a safe container. Basically, it gives shape to something that once felt overwhelming.
1. Using Characters as Emotional Mirrors
One of the most powerful techniques therapists use is creating or choosing characters who represent what the child is experiencing.
A child who feels angry might meet “The Volcano Dragon.”
Children with separation anxiety might hear a story about “The Little Panda Who Found Brave.”
The child who struggles with perfectionism might learn from “The Paintbrush Who Made Mistakes.”
These characters do two things at once…one, they validate the child’s inner world “Someone else feels this way too” and two they create emotional distance, a sense of “This isn’t about me, it’s about the character”. That small amount of distance is crucial. It lets kids talk openly without the pressure of direct self-disclosure.
2. Rewriting the Story to Build Coping Skills
Once the child connects with the character, therapists invite them to help “rewrite” the character’s story.
The character might learn:
- Breathing techniques “The dragon cooled his fire with slow belly breaths”
- Mindfulness tools “Koala pressed her hand to her heart when she felt scared”
- Problem-solving skills “The brave paintbrush asked a friend for help”
- Anger management strategies “The volcano found a safe place to let steam out”
- Healthy communication “The turtle learned to use his words instead of hiding in his shell”
In therapeutic language, this is called externalization shifting, where we shift from “I am the problem” to “I am someone learning skills.” For kids who struggle with meltdowns, shutdowns, anxiety, aggression, or impulse control, this small shift can be life-changing.
If we’re being honest story telling adds the “now you’re speaking my language” component to child therapy.
3. Giving Children the Role of Hero, Helper, or Wise Guide
Therapists often allow the child to take an empowered role in the storytelling process. The child becomes:
- The hero who helps the character
- The guide who offers wisdom
- The friend who understands
- The protector who keeps others safe
This is especially powerful for children who have felt helpless, scared, or overwhelmed. By helping the character, they are indirectly learning how to help themselves.
This step restores control, competence, and confidence.
4. Using Storytelling to Process Trauma Safely
For children who have gone through painful experiences, medical procedures, bullying, family conflict, loss, or other trauma… storytelling becomes a gentle entry point. Instead of recounting the event directly (which may be dysregulating or retraumatizing), the child creates a fictional scenario that mirrors the emotional experience.
This gives them a chance to:
- Make sense of what happened
- Release shame
- Explore fears
- See themselves as strong and capable
- Integrate the experience into their story instead of being defined by it
This is trauma-informed narrative work that is respectful, safe, and child-centered.
How Parents Can Use Storytelling at Home
Has reading this felt like “Wow, I can see exactly how that approach would be beneficial for my child.” You don’t have to be a therapist to use storytelling as a healing tool.
Parents can use the same techniques in daily life:
Start with a simple opening:
“Once upon a time, there was a kid who felt …”
Introduce a character who mirrors your child’s struggle:
A turtle with big feelings, a bunny with worry thoughts, a robot who needs recharging.
Give the character strengths and helpers:
Friends, wise guides, or tools that represent coping skills.
End with hope and growth never perfection:
The character doesn’t have to “fix” everything, just grow a little.
This builds safety, curiosity, and trust. Children feel seen without feeling exposed.
We’re here to help…
As you can see, storytelling is more than a creative exercise, it’s a therapeutic bridge. It helps children put language to their emotions, build healthier coping skills, and understand themselves with more compassion.
Whether used in play therapy, child counseling, or simple bedtime conversations at home, stories help children heal by giving them exactly what they need: safety, connection, imagination, and hope. If your child is navigating anxiety, behavioral challenges, low self-esteem, grief, or simply the everyday struggles of growing up, we’re here to help!
One of the greatest strengths is the ability to make meaning of our experiences… and storytelling gives children a safe way to do exactly that.
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Supporting Children after a Shooting
Supporting Children After Witnessing a Public Shooting
A Trauma-Informed Guide for Parents
When a family experiences a terrifying event like a public shooting, even if everyone makes it out physically unharmed, the emotional impact can be profound. Children may struggle to make sense of what they saw and heard, and parents are often left wondering how to help their children feel safe again. The good news is that there are clear, trauma–informed strategies that can guide families through the weeks that follow. Children are resilient, especially when their caregivers know how to support them through fear, confusion, and lingering anxiety.
First, Reestablish Safety
One of the most important things caregivers can do in the immediate aftermath is to re–establish a sense of safety and predictability. After a frightening event, a child’s nervous system can remain stuck in “alert mode,” scanning the environment for danger. Parents can help by offering direct reassurance such as, “We’re home, we’re safe, and the danger is over.” Keeping routines stable—bedtime, meals, school—also helps the body and brain settle. Limiting exposure to news footage, online videos, or an abundance of adult conversations about the incident prevents the child from reliving the trauma indirectly.
As children begin processing the event, they may or may not want to talk about what happened. Parents should allow conversations to unfold naturally rather than pushing for details. When children do speak, caregivers can validate their feelings with simple, calm statements like, “That was scary,” or “It makes sense you feel nervous.” Explanations should be brief, honest, and age-appropriate. Avoid minimizing the experience or offering analytical, probability-based reassurance—children need emotional safety dmore than statistics.
Many parents are surprised by the responses that follow trauma, but most reactions are temporary and normal. Nightmares, difficulty sleeping, clinginess, irritability, and repetitive questions are common as the brain tries to integrate a frightening experience. Children often want to revisit the event repeatedly as a way to understand it. Parents can gently reassure children that these reactions are typical and tend to improve with time. The goal is to normalize without heightening fear—“Your brain is trying to make sense of what happened. These reactions usually get better over time.”
Connection is Key
Connection plays a powerful role in helping children recover. Following a traumatic event, many kids benefit from being physically close to their parents—extra cuddles, staying in the same room at night, or sitting near the caregiver during playtime. This closeness supports co-regulation, where the adult’s calm presence helps soothethe child’s nervous system. Slow breathing together, using sensory grounding objects, and speaking in a steady, gentle tone are small actions that can have a big impact. Children take emotional cues from the adults around them; a regulated parent helps create a regulated child.
In addition to emotional connection, children need a simple, coherent narrative about what happened. A clear story anchors their understanding and reduces confusion. Parents might say, “We heard loud noises that were dangerous. We ran to get safe. The police took care of the situation, and now we’re home and safe.” It can also be empowering to highlight the protective steps everyone took—running away, following directions, staying together, or calling for help. This reinforces a sense of competence and self-trust instead of helplessness.
Practical Steps that Work
Coping tools are another valuable piece of recovery. Children respond well to grounding and sensory activities that settle the body. Naming five things they see, four they can touch, three they can hear, two they can smell, and one they can taste is a highly effective grounding exercise. Deep belly breathing, guided imagery, drawing, or expressive play are all healthy ways for kids to work through feelings that may be difficult to verbalize.
Because nightmares are common in the weeks following trauma, maintaining a predictable and soothing nighttime routine can be helpful. Children may be more likely to share their worries at bedtime. A dim nightlight, a comfort item, or a guided meditation that invites children to imagine “hanging their worries on the worry tree” before bed can help ease the transition to sleep. Some children may need a parent to stay close by until their sense of nighttime safety returns.
As families begin re-engaging with normal life, it’s essential not to force children back into crowded or chaotic environments too quickly. Healing takes time, and each child’s pace may be different. Exposure to triggering environments should be gradual and child-led. Pressuring them to “get over it” can increase fear rather than reduce it.
Recognizing When Help is Needed
While many reactions resolve on their own, parents should remain attentive to signs that additional support may be needed. Seek professional help if you observe:
- Persistent nightmares beyond several weeks
- Growing anxiety or panic symptoms
- Avoidance of school, public areas, or age-appropriate separation
- Significant sleep disruptions or regression
- Aggression, irritability, or emotional withdrawal
- Hypervigilance, such as constant scanning of the environment
These signs may indicate that acute stress is shifting toward PTSD and warrant support from a trauma-trained clinician.
If you observe the symptoms above, professional resources can make a tremendous difference. Therapists trained in TF-CBT, EMDR for children, or play therapy use structured approaches specifically designed to help young people recover from trauma, and Miracles Counseling is proud to offer all of the above. Early intervention can prevent long-term symptoms and support a healthier emotional trajectory.
You too, Deserve Support
Last, but certainly not least, it’s probably the most important thing for parents to care for themselves. Your emotional stability directly influences your child’s recovery.Acknowledge your own fear or distress, seek support from friends or professionals, and allow yourself to process the experience without burdening your child with adult-level worries. Children don’t need perfect parents, but they do need steady ones. When caregivers model healthy coping behaviors, they create the safest possible environment for healing.
Recovering from a traumatic event takes time, but children can and do heal remarkably well when surrounded by calm, supportive, and emotionally attuned caregivers. With patience, connection, and the right tools, families can move forward together with strength and resilience.
Marisa Grimmius, LCMHCA is a trauma informed clinician, trained in EMDR. She is passionate about providing clinical care to our community, especially those who have struggled with distressing experiences. Marisa provides clinical support to adolescents 12 years and up, and adults who have life experiences that have affected them, consequently creating the subsequent symptoms of anxiety, OCD, depression, and interpersonal difficulties. She is highly knowledgeable regarding neurodivergency and autism diagnoses as well. Marisa works out of our Mooresville, NC office and is available for in person as well as telehealth therapy sessions.
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Anxiety Types You Shouldn’t Ignore
Understanding Anxiety: The Most Common Types Explained
Anxiety has a way of slipping into your day or hijacking your thoughts before you even notice it showing up… tightness in your stomach, a mind that won’t slow down, or a feeling you can’t quite explain. It becomes easy to label everything as “just my anxiety,” even when you’re not fully sure what’s causing it.
You know something’s off. You feel it physically, emotionally, mentally but the source feels fuzzy, maybe even completely undetectable. If that sounds like you, you’re far from alone. Anxiety isn’t just one single experience; it has different flavors, different triggers, and different ways of hijacking your mind and body.
Understanding the type of anxiety you’re dealing with can help you feel less overwhelmed and more in control. What if I told you that once you can name it you can actually respond to it… instead of feeling like it’s running the show.
Let’s walk through the major types of anxiety, how each might show up in your day-to-day life, and how to regulate in the moment when it hits.
1. Generalized Anxiety (GAD): The Constant “What If”
GAD isn’t loud or dramatic, it’s subtle, steady, and persistent. It’s the type of anxiety that makes you worry about things that haven’t happened yet… and may never happen.
It may feel like:
- A constant sense of dread or unease.
- Overthinking every scenario.
- Feeling tense for “no reason.”
- A mind that just won’t shut off.
Maybe you’ve had moments where you think, “Why am I stressing about this? It doesn’t even make sense.” That’s GAD’s signature move… making everything feel like it could go wrong.
Tips to Regulate :
- Name the worry: Say, “This is my anxiety talking right now.” That simple separation helps your nervous system calm down.
- Take a breath: Inhale 5 seconds, hold 5, exhale 5.
- Ask yourself: “Is this a problem I need to solve, or a fear I need to soothe?”Most GAD spirals fall into the second category. Which means pause and let the wave pass instead of trying to solve it.
2. Social Anxiety: The Inner Critic Turned All the Way Up
Some people think of social anxiety as just being shy, but it’s deeper than that. It’s the fear of being judged, disliked, or “messing up” socially, paired with the frustration of wishing you could relax, be yourself, and connect the way you want to.
It may look like:
- Replaying conversations long after they’re over.
- Avoiding phone calls, events, or speaking up.
- Feeling physically sick before social interactions.
- Believing others are noticing every tiny thing you do “wrong.”
If you’ve ever walked away from a conversation thinking, “They probably think I’m weird,” or avoided an event altogether due to the reasons above, social anxiety has likely been in the driver’s seat.
Tips to Regulate:
- Shift the focus: Instead of “How am I coming across?” try “What’s one thing I’m curious about right now?” Curiosity softens self-consciousness.
- Shift your attention outward: Scan the room for something to focus on other than the internal dialogue that’s focused on perceived judgement.
- Challenge the assumption: Ask yourself, “What evidence do I have that they’re judging me?” Spoiler alert: there’s almost always none.
3. Panic Anxiety: When Your Body Hits the Alarm Button
Panic anxiety is intense and fast. It’s like your body slams on the gas pedal before your mind realizes the light turned green.
It can feel like:
- A racing heart
- Shortness of breath
- Chest tightness
- Feeling like you’re losing control
- Feeling like something terrible is about to happen
- You may think, “Something’s not right. Why am I losing control of my body?”
Panic is your nervous system misunderstanding a stressor as a threat. This is your fight-or-flight system kicking in before your brain can catch up.
Tips to Regulate:
- Ground your body first: Sit down, plant your feet, press your hands gently together.
- Sip cold water or run cold water on your wrist: This signals safety to your nervous system.
- Lengthen the exhale : Inhale for 4, hold for 6, exhale for 8. Longer exhales deactivate panic.
4. Phobia-Based Anxiety: The Fear That Feels Bigger Than You
This is an intense fear of a specific thing; flying, driving, needles, insects, elevators, storms… anything your brain has labeled as “dangerous.” You might think, “I know some people do this everyday and come out okay, but just thinking about it makes me tense up.” That right there is phobia anxiety, your logic says one thing but your body says another.
Phobia anxiety often comes with anticipatory stress; the dread doesn’t just show up in the moment, it builds in the hours or days leading up to it. You might find yourself avoiding certain places, activities, or even conversations, all to prevent the panic from happening. People often dismiss phobias as “just a quirk” or “irrational fear,” but the physical and emotional reactions are very real. Your body doesn’t negotiate with logic… it reacts first, fast, and fiercely.
Tips to Regulate:
- Gradual exposure : take micro-steps to exposure, if it’s flying, visualize yourself sitting on a plane before take off, then watch a video of a plane first; if it’s spiders, look at a photo for 30 seconds. And regulating yourself in the moment while taking small steps, this will gradually teach your nervous system to feel safe.
- Have a recovery plan just incase panic spikes – having a plan gives you comfort that you’ll have something to lean on if you were to panic.
- Use a grounding object: (stone, bracelet, scent) to bring you back to safety cues.
5. Health Anxiety: When Every Sensation Feels Like a Warning
Health anxiety shows up as constant worry that something might be wrong with your body. You notice every twinge, pulse, or ache and your mind jumps to worst-case scenarios: “What if this is serious?”
Whether this is just from the anticipation of something being wrong or based on a legitimate diagnosed concern, anxiety can amplify it, making your body feel like danger is immediate. The key is learning to manage fear without ignoring real issues.
Tips to Regulate :
- Limit symptom-checking and googling : this creates rumination of the negative.
- Validate, then act: If a symptom is new, worsening, or unusual, schedule a check-up.
- Shift focus from “what if” to “what now”: Ask yourself, “What can I actually do right now?” Anything beyond that is worry, not action.
6. Situational Anxiety: Stress Triggered by Specific Life Events
The type of anxiety that shows up in response to a specific situation or event… think job interviews, public speaking, exams, or even a big life change. It’s that knot in your stomach, racing thoughts, or sweaty palms that flare up right before or during a moment you know matters.
Let’s be real, you brushed off your own anxiety because “it’s normal.” It’s not constant, and it’s not about overthinking everything all the time. But it still matters. And the tricky part is… Sometimes the fear sneaks in early, hours or days before the event, and suddenly a normal situation feels more stressful than it really is.
Whether it’s…
- Starting a new job
- Moving
- Financial decisions
- Relationship changes
- A big upcoming responsibility
This type of anxiety is tied to something real, and the emotional reaction can still feel overwhelming.
Tips to Regulate:
- Break the situation into smaller pieces : Overwhelm decreases when tasks feel more manageable.
- Journal : writing is a form of release, dump every fear onto paper so your mind doesn’t have to hold it.
- Remind yourself: “I don’t have to be perfect, I just have to do my best.”
Here’s where you take back the narrative…
When you can recognize what kind of anxiety you’re experiencing, you can finally start responding with the right tools instead of feeling defeated or confused.
And maybe, just maybe… This is why therapy has been on your mind lately. You’ve had moments where you thought about talking to someone, but life got busy, or you weren’t sure where to start, or perhaps a part of you hoped things would just “settle down.” This is your reminder to prioritize you.
Therapy helps you understand where your anxiety comes from, how it shows up in your body, and how to stop feeling controlled by it. You don’t have to figure this out alone. You deserve support, clarity, and a sense of peace, and therapy is one of the safest places to find exactly that.
Please be advised that the information provided in this blog does not serve as a clinical diagnosis for you. Please seek mental health support for any direct diagnosis needs.
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Protecting Your Peace
Protecting Your Peace: 6 Areas Where Boundaries Set You Free
Do you find yourself constantly saying “yes”, even when every fiber of your being is screaming “no”? I imagine you even pride yourself on being dependable, nurturing, and available, but… somewhere deep down, it leaves you exhausted, resentful, and unseen.
Perhaps you’re a people pleaser, so the word “no” feels like rejection, not of the request, but of you. Subconsciously, you may believe that your worth is tied to earning approval and love by being accommodating. Ultimately, here’s the truth: people-pleasing has never been an act of love. It’s been an act of survival. It’s the way your nervous system learned to keep you safe. The perception that if I can “make them” happy, I’ll avoid negativity in connections.
What if I told you that the entire time your priority has been pleasing everyone else, you’ve been abandoning yourself? True peace requires protection. And that protection comes through boundaries. Boundaries are the bridge between self-respect and connection. They say: “I can love you and still honor me.”
Let’s explore 6 areas where setting boundaries
Protects your Peace…
and what it looks like to start.
1. Emotional Energy
Why it matters:
When you take on everyone else’s emotions.. their pain, chaos, or negativity you disconnect from your own inner calm. Without boundaries here, you might feel responsible for fixing everyone’s feelings, leaving your own neglected.
What lack of boundaries looks like:
You absorb people’s moods like a sponge. Someone’s bad day becomes your bad day. You overextend yourself emotionally, thinking, “If they’re okay, then I’ll finally feel okay.”
Setting boundaries looks like:
“I care deeply, but I can’t carry this for you.”
Or, “I’m here to listen, not to fix.”
Protecting your emotional energy also means learning when to pause, not every emotion you witness is yours to hold.
2. Time and Availability
Why it matters:
Time is one of your most valuable forms of currency. Without time boundaries, you teach people that your time… and therefore your peace, is always up for grabs.
What lack of boundaries looks like:
You overbook yourself, cancel your own plans, or say “I’ll squeeze it in” when you’re already running on fumes. You feel guilty resting, as if downtime has to be earned.
Setting boundaries looks like:
“I’m unavailable after 8pm” “I’ll get back to you tomorrow.”
“I’d love to, but I don’t have the capacity this week.”
Every minute of time past your boundary is a contribution to burnout.
3. Digital Boundaries
Why it matters:
We’ve all heard the phrase “comparison is the thief of joy.” And let’s be clear… comparison quite literally is the thief of joy. Sometimes, scrolling on social media is the exact thing you need a break from to reclaim your peace.We live in a world where the noise never stops. Notifications, messages, endless scrolling… Our phones have become both a lifeline and a drain. Without digital boundaries, your peace can easily get buried under comparison, overstimulation, and information overload.
What lack of boundaries looks like:
You wake up and reach for your phone before your feet even hit the floor. You scroll mindlessly when you’re anxious, only to feel more disconnected
afterward. You compare your behind-the-scenes to someone else’s highlight reel and wonder why joy feels just out of reach.
Setting boundaries looks like:
- Taking a social media detox.
- Setting specific times you’ll scroll.
- Muting or unfollowing accounts that trigger anxiety or insecurity.
Peace often begins where overstimulation ends.
Digital boundaries also include your screen time beyond social media.
Does it ever feel like binging your favorite TV show is the best at night when you’re supposed to be asleep? Or perhaps that’s the only quiet time you get? Understandable… but even here, boundaries matter. You can enjoy your show and honor your rest.
Try setting a timer on your TV so it turns off at the time you promised yourself you’d go to bed. That’s a boundary too.
Your mind needs stillness to process, heal, and breathe.
By creating intentional space between you and your screens, you give yourself permission to be fully present.
4. Communication
Why it matters:
Not every conversation deserves your energy. Boundaries in communication protect you from engaging in power struggles, defensiveness, or manipulative dialogue that leaves you drained and doubting yourself.
What lack of boundaries looks like:
You explain yourself over and over, hoping to be understood by someone committed to misunderstanding you. You engage in arguments that never lead to resolution, only exhaustion.
Setting boundaries looks like:
“I’m not comfortable continuing this conversation if it turns disrespectful.”
“I don’t owe a response to every message right away.” “I don’t have the bandwidth for this conversation right now, let’s revisit this at a later time”
Or even silence.
Peace thrives in clarity. You don’t have to defend what’s already aligned with your truth.
5. Relationships
Why it matters:
Relationships without boundaries quickly become breeding grounds for imbalance, where one person overgives and the other simply receives. Healthy loverequires two whole people, not one rescuer and one dependent.
What lack of boundaries looks like:
You tolerate inconsistency, chase closure, or justify poor treatment under the label of loyalty. You feel like you’re “too much” when you express your needs, so you silence them.
Setting boundaries looks like:
“I love you, but I won’t keep showing up where I’m not met halfway.”
“I can hold compassion, but I won’t carry dysfunction.”
Boundaries in relationships are not about punishment… They’re about preserving connection through respect.
6. Personal Space and Priorities
Why it matters:
When you lack boundaries in your personal space life feels cluttered, rushed, and chaotic.
What lack of boundaries looks like:
You never have alone time. Your space become overrun by others’ needs, noise, or expectations. You feel disconnected from your routines or rituals that bring you peace.
Setting boundaries looks like:
“I need time alone to recharge”
“Please knock before coming in.”
Creating personal space allows you to regulate, reflect, and reconnect with yourself.
Your peace is on the other side of your boundaries
Setting boundaries isn’t about pushing people away. It’s about drawing closer to yourself; to your needs, your peace, and your truth. Every “no” you say to what drains you is a deeper “yes” to what sustains you.
So the next time you feel guilty for protecting your peace, remember this: you’re not being selfish, you’re being self-respecting. Your peace isn’t negotiable. It’s sacred.
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Media and it’s Affect on Mental Health
Current Events Affect on Your Mental Health
It’s that moment in the day where you finally get to pause, breathe, and check your phone. You open your phone, just to check your social media accounts or maybe even the top headlines. Ten minutes later, you’re staring at a feed of disheartening stories… conflict zones, natural disasters, political strife, climate emergencies. You feel tightness in your chest, numbness creeping over your thoughts. You are now experiencing the weight of the world…literally.
The Unseen Weight of Continuous News Streams
Streaming news in real time gives us a front-row seat to global turbulence. Simultaneously, that access comes with a cost: our brains were never meant to handle never-ending, high-arousal input. Each alert, breaking headline, or urgent push notification triggers our stress response, a cascade of cortisol, adrenaline, heart-rate spikes. Over time, this becomes chronic, not episodic.
Are you familiar with the terms doom scrolling or media fatigue? This is a kind of emotional exhaustion caused by relentless information consumption. Studies show that even brief exposure to negative news can increase feelings of anxiety, sadness, and helplessness. Over the past years, research has linked frequent news exposure to higher symptoms of depression and anxiety.
One study published in Nature Human Behavior found a bidirectional loop: individuals who were already struggling with mental health symptoms were more likely to gravitate toward negative content and viewing that content, in turn, worsened their mood. Ultimately, this feedback loop can feel like you’re spiraling but powerless to stop it. (MIT news, 2024)
Why We Keep Watching Even When It Hurts
You might wonder: “Why is this so hard to break, even when I know it’s harming me?” The answer lies in how our minds are wired.
- Negativity Bias: We’re biologically programmed to pay more attention to bad news… it’s how we survive. Our brain highlights threats and risks, which means that negative stories dominate our emotional landscape.
- Uncertainty and Vigilance: In chaotic times, we cling to news as a way to feel in control, to anticipate what’s next. That urge to stay “informed” can draw us deeper into the stream.
- Reward Loops: Algorithms are built to keep us engaged. Sensational or alarming content increases engagement, so platforms feed us more of it.
Over time, your brain starts treating the news feed like a stress drug pulling you back even when you know it hurts.
When Streaming News Becomes a Wound That Must Be Healed
This constant exposure doesn’t just leave you weary it changes your mental health landscape:
- Heightened Baseline Stress: You begin to live in a low-grade state of tension. Your worries about the world bleeds into your personal life.
- Emotional Numbness: When the news is always grim, your ability to feel joy or hope can dull.
- Sleep Disruption: Late-night news checking interrupts rest, making it harder to recover emotionally.
- Increased Therapy Demand: Feeling a burning or increased desire of “I need to talk to someone about this.”
Intentional Strategies to Reclaim Your Well-Being
If you’re reading this, you’re already asking the right question: How do I protect myself without entirely shutting out relevant news? Here are practices that many clients and mental health professionals are finding useful:
- Designate News Windows
Instead of consuming nonstop, commit to one or two fixed “news check” periods daily. Give yourself permission to disengage outside those windows. - Choose Depth Over Speed
When you do get news, prefer measured articles or summaries rather than live alerts or clickbait video feeds. You’ll get context without the emotional jolt. Turn off push notifications. - “Worry Buffer Time”
After handling news, schedule ten minutes to name what’s worry-worthy, journal, process it, then move on. This helps your brain compartmentalize. - Anchor in the Tangible
Grounding practices: taking a walk, calling a friend, gardening, breathing exercises, etc. can help you step out of the loop of rumination and reclaim your body. - Media Fast or Minimalist Days
Allocate one day (or part of a day) each week to abstain from news entirely. Let that space refresh your inner resources. - Use Filters and Trusted Sources
Select a handful of reliable outlets. Turn off push alerts unless absolutely necessary. Let curated news be your gateway as opposed to relentless streams. - Bring It to Therapy
Acknowledge how certain topics affect your mood and make them part of the emotional narrative we explore together.
Why Therapy Matters
With streaming news weaving into our lived realities, emotional reactions to world events are no longer separate from personal struggles. A therapist can:
- Hold space for grief, fear, and overwhelm when friends may not have capacity.
- Help you build boundaries and regain agency over your attention.
- Work on cognitive tools to disrupt rumination when news hooks you.
- Support you in differentiating what’s within your control and what isn’t.
Therapy is like a map: it encompasses several different avenues to get you to a place of peace. The goal is for you to graciously care about the world without being consumed by it. You can stay informed, compassionate, engaged, and still protect your fragile mind.
Request to Work with a Therapist
If the weight of the world is starting to feel heavy, it may be time to lean on support. Therapy isn’t just talking, it’s how many of us learn to live in a world that never stops turning. And sometimes the most powerful activism is caring for your own human self.
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The Importance of Acceptance
Acceptance. What is the first thing you think of when you hear this word? Now think about the idea of acceptance in reference to something painful from your past. Does it land differently? Does it feel like a futile exercise? If you are like many of my clients, the idea of acceptance can feel bittersweet or downright offensive. Many people assume that accepting something means they also have to approve of it. Unfortunately, this concept often gets conflated in our cultural reference. Ultimately leaving many people ill-equipped to deal with past losses, trauma, and struggles.
Through the course of this article, I hope to bring clarity to the psychological concept of acceptance and the relief it can bring. I will also outline some practical steps to help you in your journey of acceptance. This can help you to continue to experience healing in the areas of your life where a lack of acceptance is keeping you stuck.
Defining Acceptance
Acceptance is not…
To help clarify the act of acceptance, let’s start by defining what it is not. Acceptance is NOT giving up or acquiescing to abuse, trauma, or toxic relationships. It is not weakness nor is it helplessness or hopelessness. Acceptance is not an empty spiritual platitude designed to leave its participants feeling defeated or powerless.
On the contrary, acceptance is a choice, a process chosen by individuals who recognize they are unable to move past a thing because it is not what they wanted it to be. Let me be clear, acceptance is not ignoring painful things or pretending they did not happen. Instead, acceptance is key to psychological, emotional, spiritual, and even physical freedom. Alanon teaches that acceptance is freedom and allows us to problem solve. As long as we resist the unwanted things in our lives, we often exist in a state of denial. This denial creates avoidance, anger, defeat, resentment, and, in extreme cases, disassociation.
**Disclaimer: For those of you who are currently in an abusive or controlling relationship, a victim of domestic violence, fighting a significant health issue, etc., please do not confuse what I am saying here. I am not at all suggesting that we should accept bad things or not advocate for health and change. This article is meant to address those things primarily from our past and present that prevent us from identifying solutions, taking action steps, and healing our emotions in ways that allow us to more fully participate in our present and move toward our future.
Acceptance is…
In simple terms, accepting something is acknowledging that it happened (or is happening) despite your wishes to the contrary. It’s the divorce you didn’t want, the rebelliouskid you raised to be otherwise, the dying loved one, the overlooked promotion at work. When I work with clients who are finding it difficult to move past their narrative that their situation is unfair, unmerited, or unexpected, I often gently introduce the idea of acceptance and help them to explore what this would look like for them.
The principle here is that as long as we resist acceptance, we stay blind to solutions. We are unable to process our related emotions, place healthy boundaries, set expectations, and identify next steps. In other words, without acceptance we cannot move forward into the freedom we all crave. Sometimes the best thing to say to ourselves is this: “It is what it is, despite my desire for it to be otherwise.” This statement can be followed up with questions such as, “What can I do about it? How do I want to learn from this? How do I want to be different? Can I use this experience to potentially help others?”
When to Accept
Identifying when to accept a situation can be incredibly challenging at times. I know from personal experience and from countless sessions with clients over the years that acceptance does not come easily. Acceptance often involves grief because we are coming to terms with some sort of loss and it can be hard to accept this is as our new reality. Sometimes it is the culmination of a long fight. Sometimes it is the place we arrive when dealing with the hurtful decision of another.
The concept of post-traumatic growth is one that is helpful to understanding the role of acceptance. Post-traumatic growth is a decision to learn and grow through significantly stressful or challenging situations. It is a process by which the individual changes in profoundly meaningful ways, often resulting in a greater capacity for compassion, appreciation of life, increased personal strength or insight, deeper spiritual practice, and more intimate relationships. The key to this growth, however, is an individual’s response and subsequent struggle with the hardship in question. Trauma does not, in and of itself, produce post-traumatic growth.
Once I Reach a Place of Acceptance, Then What?
Once an individual comes to terms with a situation and begins accepting, there are several next steps that become possible. Having said that, it is important to note that like grief, acceptance is not necessarily a linear process and there is no precise timeline. Sometimes we are only capable of accepting a portion of something or at least a portion of it at a time.
With acceptance, an individual is then able to:
- Process their related emotions
- Participate in the present
- Identify and set healthy boundaries/expectations
- Recognize needs and wants
- Identify solutions and problem solve
- Take action toward a healthier future
Acceptance Is a Journey
If you are struggling with acceptance, please know you are not alone. Ask yourself if you are stuck emotionally and psychologically because you have been resistant to acceptance. Then ask yourself what acceptance may look like for you in this season of your life. Obtaining support from a clinical therapist or joining a support group specific to your struggle may be an excellent way for you to start.
Written by Sarah Groff, PhD, LCMHCS
Sarah Groff, PhD, LCMHCS has 23 years of experience working with children, adolescents, individuals, couples, and families throughout the life cycle. She is originally from the Pacific Northwest, where she earned a Bachelor’s Degree in Spanish and International Studies and then a Master’s Degree in Counseling, both from George Fox University. I also hold a Doctorate in Developmental Psychology from Liberty University. Sarah works with a wide variety of issues, including self-esteem and body image issues, grief and loss, marriage, divorce, blended families, parental alienation, infertility, and parenting. Additional areas of specialization are adoption and foster care, menopause, narcissistic abuse, and adjustment to issues specific to teens and young adults entering college or adult life.
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Parenting a Child with Autism : A Helpful Guide
Parenting a child on the autism spectrum can feel like you’re trying to piece together a puzzle with no picture on the box. Parenting can be like that in general, but when you start noticing behaviors in your child that feel different, confusing, or hard to explain, that puzzle can feel even more overwhelming. Every parent has struggled with self doubts and uncertainties on how to move forward in parenting. You’re not alone. Many parents have been right where you are.
Together, we’ll look at what autism is, how it may appear in children, and gentle ways you can support your child—and yourself—along the way.
Parenting a child with Autism is Different
Autism, or Autism Spectrum Disorder (ASD), is a neurodevelopmental difference in how a person communicates, learns, and experiences the world. It’s called a “spectrum” because autism is very different from person to person. Some kids may be highly verbal and academically advanced, while others may have significant communication challenges. The common thread is that their brain processes information in a way that can make social interaction, flexibility, and sensory experiences more challenging. Children on the autism spectrum will need some adjusted parenting approaches given their unique neurodevelopmental needs.
Key Areas Where Children with Autism May Need Support
Every child is unique, but some common areas where kids with autism benefit from extra guidance include:
- Communication & Language – Children with autism may communicate in unique ways. Some might speak later than their peers, use fewer words, or rely on gestures, sounds, or pictures instead of speech. Others may have strong vocabularies but find back-and-forth conversation, tone of voice, or body language harder to understand. Their communication often looks different, but it’s still meaningful—and with support, it can grow and flourish.
- Social Skills – Relationships can be the hardest piece to for a child on the spectrum to manage. Some simple skills such as how to start conversations, share space with peers, or navigate friendships.
- Behavior & Emotional Regulation – Children with autism experience the same range of emotions as their peers, but they may express them in different ways. Support is often needed to help them recognize their feelings and learn healthy ways to share them. Planned strategies for handling transitions, along with reducing overwhelming environmental stimuli, can make a big difference in preventing meltdowns and promoting emotional balance.
- Sensory Support – Due to the ways the brain is wired, offering sensory support can be a key helper in parenting a child who lives with autism. Occupational therapy is another key resource for sensory processing, and can help teach strategies like weighted blankets or tactile resources to help give the brain the input it needs. Other lifestyle adjustments such as noise-canceling headphones, and sensory-friendly environments are often overlooked options that should be a part of a parents tool kit for parenting a child on the spectrum.
- Daily Living Skills – Children with autism often process information, sensory input, and social expectations differently, which can make everyday tasks harder. Skills like hygiene, cooking, organizing, or handling money may not come naturally and need to be taught step by step. Repetition and reinforcement over the long run will help them to be most successful. This is an area where you are making progress even if they do not seem to be grasping it yet. Give it time!
Building Your Child’s Support Team
You are not alone parenting your child with this neurodevelopmental difference. You also should feel comfortable to surround yourself with a team of professionals that can also Think of your child’s care as a team effort, where each specialist brings a different set of tools to help your child grow. Here are some professionals who may become valuable members of your support network:
- Pediatrician or Developmental Pediatrician – Often the first step for evaluation and referrals. A developmental pediatrician specializes in diagnosing and managing developmental differences, including autism.
- Speech-Language Pathologist (SLP) – Supports children with delays in speech, language, or social communication. They can also help introduce alternative communication methods if verbal speech is difficult.
- Occupational Therapist (OT) – Helps with fine motor skills (like handwriting, using utensils), daily living skills (dressing, brushing teeth), and sensory processing challenges.
- Behavioral Therapist (often ABA provider) – Works on understanding behaviors and teaching skills in ways that encourage independence, flexibility, and coping strategies.
- Child Psychologist or Counselor – Provides support for emotional regulation, anxiety, or social skills, and helps parents understand their child’s behaviors.
- Special Education Teachers & School Support Staff – Play a big role in creating and following your child’s Individualized Education Program (IEP), ensuring your child has accommodations to thrive academically and socially.
Let me guess you’re thinking “woah, that’s a lot of people”. Remember, you don’t need all of these specialists at once.
The right mix depends on your child’s unique strengths and challenges.
Last, but most importantly…You
If you’re so focused on your child that your own needs often end up last on the list, we need to change that! The truth is parenting a child with autism can be deeply rewarding, and also emotionally draining. Taking care of yourself isn’t selfish; it’s necessary.
- Find your people. Join parent support groups (online or in person) where you can share stories and resources. There’s comfort in knowing you’re not alone.
- Take breaks when you can. Even short moments, like stepping outside for a breath of fresh air help recharge your nervous system.
- Set realistic expectations. Some days will be messy, and that’s okay. Celebrate progress, not perfection.
- Seek your own support. Therapy, coaching, or counseling can give you space to process the ups and downs of parenting.
Remember, your child benefits most when you feel grounded and supported.
Parenting a child with autism isn’t about striving for perfection; it’s about showing up with patience, consistency, and compassion, even on the hard days. We’ve all heard the phrase “Hurt people hurt people”, we do ourselves and others a disservice when we don’t adhere to our own needs. Making space to rest, recharge, and care for your own emotional well-being is not only vital for you, but it also strengthens your ability to show up as the steady, grounded parent your child needs.
If you’ve made it this far in the article.. Could it be because this topic resonates with you? You are not alone. Consider reaching out to a professional just to get more clarity.
And in the meantime, remind yourself: you don’t have to have it all figured out today.
You’re doing better than you think.
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Therapy Aftercare: 5 Growth Steps
Doing “The Work”
5 Steps to Maintain Your Growth Outside of Therapy
Therapy is powerful… but it’s not the whole picture. The real magic? This happens in between sessions, in your everyday life. Whetheryou’re fresh out of therapy, taking a break, or simply navigating your own healing path, “doing the work” is about showing up for yourselfwhen no one’s watching. It’s about choosing to participate in your own growth. And while there’s no perfect formula, here are five key steps to help you stay grounded, empowered, and in forward motion outside of the therapy room.
1. Build a Self-Tending Practice (Not Just Self-Care)
Let’s go deeper than bubble baths. Self-tending means listening to what you need and responding with intention. Start with your inner world:
- Journal to process your emotions or track patterns in your thoughts.
- Read or listen to content that feeds your spirit – books, podcasts, or videos that mirror your journey or expand your view.
- Engage your body with movement that feels good, whether that’s yoga, working out, dancing in your kitchen, or just walking and breathing deeply.
Self-tending includes rest and hydration just as much as it includes turning off your phone and being still with yourself.
It’s how you remind yourself, “I matter.”
2. Stay Curious About Your Triggers
Do you ever find yourself triggered by something, but don’t understand why? Triggers aren’t just emotional landmines…they’re clues. When something (or someone) sets you off, instead of reacting automatically, pause. Ask yourself:
“What is this really about?”
“What part of me feels unsafe, unseen, or unloved?”
Use those moments as invitations to explore, become curious instead of reactive. Do a bit of research. Maybe it’s a trauma response, a nervous system flare-up, or a core belief being challenged. The more you understand your reactions, the more power you gain to shift them.
This is emotional intelligence in action. Curiosity turns discomfort into discovery.
3. Rebalance Your Life Roles
If I asked you, “Who are you?” could you answer without leaning on the roles you play in others’ lives, the career that defines your days, or the labels the world has placed on you?
Seems hard, doesn’t it? That’s the internal conditioning that your worth is external.
You’re not just a title. You’re not only a parent, a partner, a student, or an employee. There’s a “you” underneath all the roles you play and all the hats you wear. Believe it or not, that’s the “you” that matters most.
Doing the work means checking in with yourself regularly. Ask: What do I like, outside of what’s expected of me? When do I feel most alive? What dreams have I put on hold, and why? It’s about engaging in hobbies, revisiting old passions, or even trying something completely new. The goal isn’t to impress anyone or meet a standard, it’s to make space for your identity to unfold, not just in relation to others, but in genuine connection to yourself.
4. Cultivate Healthy Connections
Healing doesn’t happen in isolation. While there are moments where solitude is necessary in your growth. Building healthy connections bridges the gap between self-discovery and shared humanity, reminding you that you don’t have to do life alone.
Surround yourself with people who nourish, not drain, your energy. That might look like:
- Seeking out community spaces or support groups.
- Building deeper friendships rooted in honesty and mutual care.
- Limiting time with people who consistently leave you feeling small, unseen, or dysregulated.
Let’s face it, connecting with others isn’t always a walk in the park. Disagreements and misunderstandings happen. It’s life, we’re all a work in progress. What matters is how we handle it: taking space when needed, offering grace, owning our part, and staying open to growth. The goal isn’t perfection, it’s accountability, growth and connecting with others who are committed to the same.
Whether it’s one trusted person or a small circle, lean into relationships where you can be your whole self.
5. Make Meaning Through Mind-Body-Spirit Integration
True progress is holistic. It is likely you have discussed this in your previous therapy. It touches every part of you. So, ask: How am I aligning my inner work with my daily life?
- Spiritually, are you staying connected to something greater? That could be prayer, nature, meditation, or ancestral practices.
- Physically, are you tuning in? Is your body asking for rest, movement, nourishment?
- Mentally, are you challenging your old beliefs, replacing shame with compassion, and giving yourself permission to change?
This isn’t about perfection. It’s about presence. Reflect regularly. Ask what’s working and what needs adjusting. Small shifts lead to sustainable growth.
Keep Doing Your Best, And Don’t Give Up on You!
Therapy is a great step to release, reflect, and reframe. It even adds the skills to your tool box for you to manage things when you’re on your own. However, not doing the work outside of therapy is like spending hours touring gyms, watching workout videos, and buying fitness gear… then wondering why your muscles haven’t grown yet. Knowledge is important, but embodiment is where the change happens. You must do the work.
Some days, doing the work looks like deep self-reflection. Other days, it’s drinking water and stretching. It’s also not spiraling emotionally after a hard conversation. Either way, it counts. Doing “the work” isn’t a one-time fix. It’s a lifestyle… a practice of coming home to yourself, again and again.
You don’t have to have it all figured out to be growing outside of therapy. You just need to stay in motion, even if it’s slow.
The most empowering part is that every step counts.
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