Change Your Life with CBT
Change Your Thoughts, Change Your Life
How CBT Helps Break Negative Cycles
Have You Ever Felt Stuck Before?
Have you ever found yourself being overly reactive toward your partner or children? Acting in a way that doesn’t reflect who you really are—simply because you’ve got a lot going on?
What if I told you that the cause of these behaviors isn’t primarily your circumstances, but the way you interpret them?
How CBT Shifts the Way You Think, Feel, and Act
Cognitive Behavioral Therapy (CBT) is a powerful, practical tool that helps shape the way you think and, in turn, the way you feel and act. When something happens in life, our minds create automatic interpretations of the event. We usually trust those interpretations without question.
You will even recognize this idea from the phrase “trust your gut.” But the truth is, our “gut” reactions—our automatic thoughts—are biased, especially when we’re stressed. They tend to skew negative, and they don’t always reflect reality.
It’s Not Just the Situation—It’s the Interpretation
Let’s look at a common example:
Imagine you’re a construction worker. You’ve had a rough week and you’re feeling stretched thin. It’s finally lunchtime. Your coworkers are sitting on the curb, showing off what their partners packed for lunch. You remember you left yours in the truck and go grab it. As you sit down with your sandwich and chips, everyone suddenly bursts into laughter.
Here’s one possible interpretation:
“Even though nobody was looking at me, I bet they’re laughing at my lunch. They always laugh at me. They probably talk about me behind my back. I can’t stand these guys.”
So, you sit in silence, eat your food quickly, and then head into the house your crew is remodeling. You bitterly listen as the rest of the crew jokes and laughs together. You feel judged, left out, and frustrated.
Now, let’s rewind and imagine a different interpretation:
“Something funny must’ve happened while I was gone. Maybe they’re joking about something I did. I should ask them what’s funny.”
You speak up. They tell you a coworker tripped over the curb while you were gone. Everyone laughs, including you. You enjoy the rest of your break feeling connected and lighter—despite how much is going on in your life.
Building Better Thought Habits with CBT
The difference between a good day and a bad day in this situation came down to one thing: interpretation. A negative thought led to a negative feeling, which led to a negative behavior—and ultimately, a negative outcome.
We all do this. As humans, we have a natural negative thought bias. It shows up in everyday moments—like conversations with your spouse, interactions with your kids, a short comment from your boss, or even a stranger cutting you off in traffic.
Think back: can you remember a time when you misread a situation negatively, and it led to a reaction you later regretted?
More Realistic Thinking, Not Just “Positivity”
One goal of CBT is to help clients become more aware of their automatic thought patterns—and to learn how to create more balanced, realistic interpretations of what’s happening around them.
This doesn’t mean just pretending everything is fine or forcing yourself to think positively. It means using self-awareness to slow down, question your first reaction, and respond in a way that’s more in line with reality—and with who you want to be.
Take the First Step Toward Change
Life is undeniably difficult. It may seem like there is always another difficult circumstance around the corner, but if you’re struggling to manage everything on your plate, or if you’ve noticed yourself stuck in reactive, unhelpful patterns, you don’t have to stay there.
Working with a therapist trained in Cognitive Behavioral Therapy can help you break negative cycles and build mental habits that actually support the life you’re trying to lead. You can’t always control your circumstances, but you can take back control of how you respond.
When you’re feeling stuck or overwhelmed, you don’t have to navigate it alone. Reach out today to schedule a consultation and begin your journey toward healthier thinking, emotional balance, and a more positive approach to life’s challenges. Reach out to us to book your intake session.
It’s time to break the cycle—let’s get started.
About the Author
Hunter Thomas, LCMHCA, is a licensed therapist with experience working with children, adolescents, and adults in various settings, including school environments, inpatient psychiatric care, and now outpatient therapy. Hunter specializes in helping individuals break free from negative thought patterns and develop healthier ways of thinking and coping. His compassionate and client-centered approach empowers people to take control of their lives, manage their emotions, and build more fulfilling relationships.
Raising Resilient Thinkers: How Words Shape a Child’s Mind
Raising Resilient Thinkers: How Words Shape a Child’s Mind
Have you ever caught yourself saying something like, “ugh, I can’t do this right.” under your breath—and then noticed little eyes watching you? It’s in those ordinary, unnoticed moments that children are learning not just about the world, but about how to think about themselves within it.
As parents, teachers, or caregivers, you are more than just a guide through reading and routines. You are helping shape the inner voice a child will carry for life. Their beliefs and thoughts don’t form in a vacuum. They’re sculpted every day through the things we say, the way we respond, and the environment we create.
Let’s talk about how to build a foundation of positive thinking from the start.
Why Words Matter
Research shows that by age 7, most children have developed a stable sense of self and are already internalizing beliefs about their worth, ability, and potential (Pajares, 2002). Consequently, these beliefs often stay with them into adulthood unless actively reshaped.
Their brains are constantly asking: “Am I good? Is this safe? Am I lovable? Am I capable?” And the world, including the adults in it, answer back, sometimes without even realizing it.
Children with positive self-beliefs are more likely to persevere through challenges, regulate emotions, and develop long-term resilience (Zimmerman, 2000).
Ultimately, invalidating environments can lead to harmful thought patterns such as anxiety, low self-esteem, or emotional suppression (Linehan, 1993).
The Power of the Inner Voice
That little inner voice… sometimes encouraging, sometimes critical—is formed early and often mimics the tone of the adults around them.
What you say becomes what they believe. And what they believe becomes how they interpret the world.
Here’s the great news: just as harmful messages can take root, so can hopeful, healing messages. You have the power to help them build a mindset that leans toward compassion, resilience, and confidence.
Tips for Teaching Healthy Thought Patterns
1. Use Positive, Process-Based Affirmations
Children absorb how we praise them more than what we praise them for.
Try saying:
“I love how you kept trying, even when it got hard.”
“You were so patient while waiting. That shows strength.”
“Even when you felt nervous, you were brave enough to speak.”
Avoid:
“You’re so smart.” (This can backfire when they face something difficult and feel like they’re failing that label.)
According to Carol Dweck’s work on growth mindset, praising effort and strategy helps children believe that abilities can improve with practice (Dweck, 2006).
2. Model Healthy Self-Talk
Children are incredible mimics. They watch how we handle frustration, setbacks, and our own mistakes.
What this looks like:
Saying out loud: “I’m feeling a little overwhelmed, so I’m going to take some deep breaths.”
Catching yourself: “Oops, I almost said I can’t do this—but really, I just need more time.”
Remember, every time you reframe your thinking aloud, you’re teaching them how to talk to themselves when no one’s around.
3. Create a Thought-Healthy Environment
You don’t need fancy tools to create a nurturing space—just intentional choices.
Simple environmental supports:
A Calm Corner: A cozy nook with pillows, fidget toys, and books about feelings.
Mantras or posters: Phrases like “Feelings are welcome here” or “Mistakes help us learn.”
Reflection rituals: Ask at dinner or bedtime, “What’s something that felt hard today, and what did you do about it?”
Books, media, and even decor all contribute to the beliefs kids form. Are the characters they watch kind to themselves? Do they celebrate effort or only perfection?
4. Start Their Day with Positivity
Imagine starting the morning by meeting your child in their room, smiling, and helping them begin their day with powerful, positive words:
“I am beautiful.”
“I am strong.”
“I will have a good day.”
Although these simple affirmations may seem small, but they build confidence, resilience, and self-love. Make it a habit, say them together while brushing teeth or getting dressed. Over time, your child starts to believe it. And that belief? It can shape their whole world.
5. Be Their Safe Mirror
A child builds their beliefs partly based on how we reflect their experiences back to them.
Supportive phrases to use:
“That looked really disappointing. I would’ve felt upset too.”
“You’re not bad for feeling angry—anger is just a feeling. What can we do with it?”
“You’re learning. That’s what matters.”
Emotional validation builds security. It tells children that their feelings aren’t too much, and their struggles don’t make them unlovable.
The echo that excels
As children face fear, make mistakes, or step into the unfamiliar, it’s your voice—persevering, reassuring, and encouraging—that echoes in their mind.
In conclusion, they might not always repeat your words, but they’ll feel them in their bones.
So let them feel:
Safe enough to struggle.
Worthy enough to rest.
Brave enough to try again.
Because when we nurture healthy thoughts, we nurture children who believe they are enough—not because they’re perfect, but because they are whole. We hope you have found value in this article. Whether you need family therapy, parenting support, or your own individual therapy to help address these issues, we are here to help.
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Beyond Childhood: ADHD in Adults
Beyond Childhood: ADHD in Adults
Whether you’re an adult diagnosed with ADHD or you think you might have ADHD, you’ve probably heard all sorts of things. Phrases like, “You should be able to focus by now,” or “Why don’t you just get organized?” But here’s the truth—ADHD doesn’t magically disappear as you age. It just evolves, often in ways that are harder to spot. So, let’s break it down, because understanding what ADHD really looks like in adults is key to finally getting the help and understanding you deserve.
What ADHD in Adults Looks Like
First things first: ADHD in adults is not just about being hyperactive or “unable to sit still” like the picture we usually paint of ADHD in kids. Sure, sometimes you still struggle with that, but adult ADHD shows up in ways that are way more subtle and tricky. It’s not always about running around or climbing on the furniture; sometimes, it’s about that constant sense of being overwhelmed, forgetful, impulsive, or disorganized, even in a high-stakes adult world.
Adults with ADHD have difficulty accepting delayed gratification which is what leads to impulsive decision making. Do you have a tendency to seek immediate rewards and struggle with waiting for long-term benefits.This could involve impulsive purchases, career changes, or relationship decisions. Impulsivity in adults can affect areas like spending habits, eating, or seeking out pleasure or excitement.
Your not just busy….
Many adults with ADHD experience difficulty focusing on tasks, especially the ones that aren’t immediately engaging or interesting. Let’s say you start a task, but then get distracted by something else; an email, a phone notification, a random thought—and then suddenly, that work project or important email you meant to send is nowhere to be found. Sound familiar? You’re not alone. Research shows that inattention and impulsivity are core components of ADHD, and they manifest in ways that can feel frustrating as an adult (National Institute of Mental Health, 2022).
Still for many, the battle is about time management. Do you find yourself feeling like deadlines tend to sneak up on you? Or like it’s hard to follow a routine? ADHD can make it seem like your internal clock is always a few steps behind everyone else’s. You even find yourself procrastinating on things that you know need to get done, but it feels like there’s this mental block that makes focusing feel impossible. And then when you do sit down to do something, it’s like trying to juggle 15 thoughts at once; Your mind is constantly in overdrive.
Feeling overwhelmed but other’s have it together?
Then there’s the emotional rollercoaster. Adults with ADHD often experience higher levels of stress, anxiety, and frustration. The self-doubt, the feelings of inadequacy, constantly feeling like you’re not measuring up to your potential. Those with adults with ADHD will think “Why can’t I just get it together?” The answer isn’t simple. ADHD affects how your brain regulates emotions, making it harder to control stress, frustration, and even excitement (Barkley, 2015).
How ADHD in Adults Differs from ADHD in Children
If you’ve ever watched a child with ADHD in action, you’ve probably noticed the typical signs: hyperactivity, constant movement, and difficulty paying attention. But as a child grows into adulthood, ADHD looks a lot different. The external hyperactivity has reduced, but the internal restlessness is still there. In fact, one major difference between childhood and adult ADHD is that hyperactivity tends to turn into mental restlessness. This leaves you feeling like your mind is always racing and never settling down, even if you’re not moving physically (American Psychiatric Association, 2021).
Children with ADHD often have obvious behaviors that teachers, parents, and doctors can easily spot. As an adult, however, the symptoms can be more hidden. ADHD presents itself as a lack of organization, a failure to meet deadlines, or chronic forgetfulness. These presentations can easily be brushed off as laziness or poor time management, especially by people who don’t understand the full scope of ADHD. Adults with ADHD can also have trouble in relationships because of their impulsivity or tendency to overlook details, like missing important dates or forgetting what their partner said just hours ago. The emotional toll of feeling misunderstood can be overwhelming (Kooij et al., 2010).
The Hidden Struggles: Why ADHD in Adulthood is Harder to Spot
Adult ADHD is often underdiagnosed. As we get older, there’s this pressure to “have it together” in ways that just aren’t realistic for people with ADHD. It’s easy to write off symptoms as something else, like stress, anxiety, or just “being disorganized” (National Institute of Mental Health, 2022). You’ve gone through your life thinking, “I’m just a bit messy” or “I’m just forgetful,” but let’s face it, those small things add up, affecting your career, your relationships, and your mental health.
It’s also worth mentioning that co-existing conditions are common. ADHD often coexists with other conditions, like anxiety or depression, which can make things even harder to identify. Which leads you to feel like there’s something more going on, but can’t quite put your finger on it.
So, What Can You Do?
If you’re reading this and thinking, “This sounds exactly like me,” you’re not alone. Many people deal with ADHD every day and don’t realize what it actually is. You don’t have to suffer in silence. ADHD in adults is real, and it can be managed with the right tools. Therapy, medication or natural supplements, lifestyle changes, and creating structure in your day-to-day life can all make a massive difference.
If you think you might have ADHD, it’s worth talking to a healthcare provider who specializes in ADHD diagnosis and treatment. Getting a proper diagnosis can open the door to the support and resources that can make your day-to-day life a lot more manageable. Therapists at Miracles Counseling Centers can help you to begin assessing the possibility that ADHD is actually what is impacting your day to day functiioning.
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How to Heal from Trauma
How to Heal from Trauma
Events in our lives can be beautiful, but often times there are events that change the course of how we experience ourselves, our relationships, and our own inner potential. There are times in our lives where we will need to focus on healing after a traumatic event. Taking steps to begin the healing is incredibly important.
What is a traumatic event?
Traumatic events are uniquely defined by how an individual experiences an event. If that event creates physical, emotional, spiritual harm, or psychological harm it can qualify as a trauma. Many individuals are able to recover and move forward after those events, but some do need counseling support to address resulting anxious, depressive, or other life complications. Why does trauma impact each individual so uniquely? This is due to the varying life experiences we have all lead. Those who have had previously traumas, existing depressive or anxiety disorders, or those who were brought up in an unhealthy environmetn will be more likely to struggle significantly.
What situations could potentally create longer term traumatic consequences? Some of those include:
- loss of a loved one
- car accidents
- serious illness
- victim or witness to a crime
- natural disasters
The emotional and physical health impacts from trauma vary from person to person. As a result, many people struggle with repeatedly thinking about the incident. In other cases, some may experience anxiety and panic if they have to return to the place of the event. More signficant traumatic reactions such as disassociation can occur if you have experienced multiple traumas in your life, especially if they go untreated. Post Traumatic Stress Disorder often goes untreated because some individuals avoid acknowleding their symptoms. It is important to find a trauma informed therapist to address your emotional health after these events to prevent long term issues from developing.
There are research proven treatment approaches counselors use to treat trauma.
Eye Movement Desensitization and Reprocess (EMDR)
Cognitive Processing Therapy (CPT)
Trauma Focused Cognitive Behavioral Therapy (TFCBT)
These approaches are all clinical approaches based in neuroscience to help the body integrate understanding of the event, but more importantly, help to neutralize the negative emotions that persist. Most importantly, these treatments work for children as well! Following a traumatic event, immediate processing is incredibly important and allows quicker closure. For you this is a chance to return to a life focused on the future! Therapists who use any of these techniques will help you to move forward after a trauma occurs in your life. Depending upon your situation, treatment can be brief and focused. If you have complicated and multiple traumatic events then longer time in care may be needed.
Therapy DOES Help
Take the time do heal from trauma. It can improve the direction your life takes and can be a wonderful experience. Choosing a therapist who can provide trauma counseling is easy at Miracles Counseling Centers. Visit our therapist’s page or fill out our new client form and one of our intake coordinators can assist you in finding a match that will best support you. We are here for you in all parts of life, and take pride in helping you move though difficult moments such as these.
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What is Perinatal Mental Health
Perinatal Mental Health: You’re Not Alone
Bringing a baby into the world is life-changing – filled with excitement, love, and—let’s be real—plenty of challenges. While many people talk about the physical changes of pregnancy and postpartum recovery, the emotional side of things often gets overlooked.
But here’s the truth: perinatal mental health matters just as much as physical health. If you’re struggling with feelings of anxiety, depression, or overwhelm during pregnancy or after birth, you are not alone—and counseling can be one of the most powerful tools for support and healing.
What is Perinatal Mental Health?
Perinatal mental health refers to emotional well-being during pregnancy and the first year after birth. This period can bring a rollercoaster of emotions—some expected, some surprising, and some downright scary. The emotional changes during this time are often unaddressed. Some women feel shame in some of the natural, negative emotions they are going through in the months after birth, causing them to remain in silence. Others find giving themselves any time in acknowledgment of their needs is selfish – believe they should be entirely focused on their infant.
While some mood changes are normal, others may signal a more serious mental health concern, including:
Perinatal Depression
Similar to traditional depression, perinatal depression includes feelings of sadness, hopelessness, or emotional numbness. However, the key difference is that it specifically occurs during pregnancy or in the first year after childbirth. Mothers report feeling disconnected from their babies or struggle with daily tasks. This leads to a sense of isolation and emotional overwhelm.
Perinatal Anxiety
Anxiety during the perinatal period is marked by intense, and constant worry. Additionally, physical symptoms like racing heartbeats or dizziness are noted. Women may fear something bad will happen to themselves or their baby, leading to panic attacks or an overwhelming sense of dread. This occurs even when there’s no real danger.
Postpartum OCD
Postpartum obsessive-compulsive disorder (OCD) involves intrusive, distressing thoughts (such as fears of harming the baby or being unable to care for them properly) and/or compulsive actions (like repeatedly checking on the baby or cleaning) to ease anxiety. These thoughts and behaviors can be time-consuming and cause significant distress, even though the mother may know they’re irrational.
Postpartum PTSD
Honestly, pregnancy can be complicated and difficult. Post-traumatic stress disorder (PTSD) occurs after a difficult or traumatic pregnancy and/or childbirth experience. You will experience symptoms including flashbacks, nightmares, or panic attacks related to the birth. These symptoms can make it challenging to bond with the baby and interfere with daily functioning.
Postpartum Psychosis
A rare but very serious condition, postpartum psychosis includes symptoms like hallucinations, delusions, and extreme confusion. It can develop suddenly, typically within the first two weeks after childbirth. It requires immediate medical attention, as it can be life-threatening for both the mother and the baby.
Why Do Pre and Post Pregnancy Have So Many Emotions??
You may be wondering why such strong emotional reactions occur, especially as for most this is a highly anticipated moment in life. We forget the huge change that our bodies go through during ten months of gestation are not the only part of pregnancy. There is also the 4th trimester when your body now shifts back to pre-pregnancy status. Perinatal mental health struggles don’t have one single cause, but several key factors can contribute. Here are some you might recognize:
✔️ Hormonal Changes – Similar to at the onset of pregnancy; after giving birth, your hormones go through a rollercoaster. Which typically causes your mood to navigate exactly like that rollercoaster. You might feel up one minute and incredibly low the next, and it can leave you feeling out of control.
✔️ Sleep Deprivation – Newborns are notorious for having their own sleep schedule. Meanwhile you’re with them while they’re awake and getting things done while they’re asleep. Essentially surviving on little to no sleep, which can leave you feeling exhausted, irritable, and emotionally drained. It’s tough to keep a clear head when your body is running on empty.
✔️ Emotional Adjustments – The pressure to be a “perfect” parent can be overwhelming. You might feel overwhelmed by the constant need to get everything just right—feeling like you’re failing even when you’re doing your best. This can stir up feelings of guilt, self-doubt, and stress.
✔️ Past Mental Health History – If you’ve dealt with mental health struggles before, pregnancy and postpartum can stir up old fears or anxieties. It might feel like you’re back at square one, dealing with issues that you thought you’d left behind.
✔️ Traumatic Birth Experiences – Every birth is unique, and sometimes things just don’t go as expected. Whether it’s difficult labor or unexpected complications, the emotional weight of a challenging delivery can linger. Traumatic Birth Experiences can trigger feelings of fear, distress, or even guilt.
Counseling: Postpartum Mental Health
One of the best ways to navigate perinatal mental health challenges is counseling. Speaking with a trained professional can help you process emotions, develop coping strategies, and feel less alone in your journey.
How Can Counseling Help?
Counseling provides the safe space you’re yearning for—a place where you have a personal, nonjudgmental listener to support and guide you on your path to healing. Sometimes, simply voicing your thoughts and emotions out loud can be incredibly therapeutic, and a therapist can offer validation and understanding.
Mental health symptoms, such as anxiety and depression, can be challenging to manage alone, but therapy helps you identify negative thought patterns and teaches you strategies to reframe them. Cognitive Behavioral Therapy (CBT) is especially effective for addressing postpartum anxiety and depression. If you have struggled with anxietyor depression before pregnancy it will be even more important for you to seek therapy support.
Additionally, therapy can help you process any past trauma, including difficult birth experiences, in a healthy and empowering way. Parenthood often brings added stress to marriages, friendships, and family dynamics, but therapy offers tools to strengthen relationships by improving communication and setting healthy boundaries. A counselor can also personalize coping strategies tailored to your unique journey, whether it’s mindfulness, self-care practices, or structured routines.
You Deserve Support
Perinatal mental health challenges are common, treatable, and often misunderstood. However, far too many parents suffer in silence. Whether you’re facing this journey yourself or supporting someone you love, reaching out for help can be a powerful first step toward healing.
You don’t have to go through this alone. Your feelings are valid, and you deserve to be heard, supported, and cared for. Counseling offers a safe, compassionate space to explore your struggles and rediscover your strength. Getting the therapy support you need will help you to grow the strong bond between your new baby and family members that you want.
If you or someone you know is struggling, take that first step. You deserve the support that can help you heal and reclaim your joy and enjoy the new beginnings of your family!
Amani Joyner, LMFTA, specializes in guiding women through this wonderful, challenging journey. She has a passion developed through her own personal journey in supporting women as they move through the changes that pregnancy and motherhood can bring. Out of this experience comes her passion in supporting mother’s and thus she has invested in additional, in depth trainings organized by the PostPartum Support International. She provides expert care in a safe, non-judgmental environment. With help, you can be well. We can work towards a brighter future together.
Personal Growth in Springtime
Embracing Spring: The Ultimate Self-Care Guide
As the days grow longer and the air turns warmer, spring offers a perfect opportunity to reset, refresh, and reinvigorate your mind, body, and spirit. The season of renewal not only invites nature to bloom but also encourages you to invest in your own well-being. Here’s a comprehensive self-care guide to help you welcome the beauty of spring with open arms.
1. Spring Clean Your Space and Mind
Spring cleaning isn’t just about tidying up your home—it’s a chance to clear away the mental clutter, too. A clutter-free, organized environment has been shown to reduce stress and promote a sense of calm. Start by decluttering your living space, donating items you no longer need, and cleaning areas that may have been overlooked during the winter months.Additionally, take time to declutter your mind. Journaling can be a great tool for letting go of any mental fog. Write about your thoughts, emotions, and intentions for the new season. Clearing your mind helps create space for growth and positivity.
2. Nourish Your Body with Seasonal Foods
As the weather warms up, your body may crave lighter, fresher meals. Spring is a time when local farmers’ markets overflow with vibrant fruits and vegetables, so take advantage of this bounty. Incorporate more greens, berries, asparagus, peas, and citrus fruits into your diet for a natural boost of energy and nutrients. Hydration is also key during spring as the temperatures rise. Drinking plenty of water, herbal teas, or infused water with lemon and mint can help keep you hydrated and refreshed.
3. Move Your Body Outdoors
Spring is the perfect time to take your workout outdoors. After months of being cooped up indoors, embrace the warmth of the sun and the beauty of nature. Whether it’s hiking, biking, or simply taking a walk in the park, getting outside can elevate your mood and boost your physical health. Engage in activities like yoga or pilates in a nearby
green space. The combination of mindful movement and fresh air is a perfect way to honor both your body and mind.
4. Create a Morning Routine to Ground Yourself
A mindful morning routine sets the tone for the entire day. Start your day with intention by incorporating calming practices, such as stretching, deep breathing, or meditation. Drinking a warm cup of tea or lemon water while journaling can help clear your mind and give you a sense of purpose. This ritual doesn’t have to be long—just 10-15 minutes of focus can help you feel centered and ready to tackle the day ahead. Spring is a time of renewal, and using the morning to reset is an ideal way to start your day with a fresh perspective.
5. Reconnect with Nature
There’s no better time than spring to reconnect with nature. As the flowers bloom and the trees regain their leaves, spending time outdoors can be incredibly grounding. Whether you’re tending to a garden, walking through a park, or simply enjoying a peaceful moment under the trees, nature provides both physical and emotional healing. The act of nurturing plants in your garden can also serve as a metaphor for nurturing yourself—allowing you to grow and flourish as the season unfolds.
6. Practice Gratitude and Set Intentions
Spring symbolizes new beginnings, making it a great time to reflect on your life and set meaningful intentions. Take a moment each day to practice gratitude—whether it’s for the simple beauty of nature or the loving relationships in your life. Consider setting intentions for the coming months. Think about what you want to manifest and create in your life during this season of growth. Whether it’s focusing on personal development, cultivating new hobbies, or improving your physical health, establishing goals for spring will give you a sense of direction and purpose.
7. Cultivate Meaningful Connections
The spring season brings a sense of renewal, not just for the earth but for our relationships, too. Use this time to reconnect with friends and family. Spend quality time outdoors with loved ones, have a picnic in the park, or plan a small gathering to celebrate the season. Social connections are essential for emotional well-being, and spring’s energizing atmosphere is the perfect backdrop for deepening relationships.
A Season of Renewal
Spring is a time for growth, rejuvenation, and renewal. As the world outside comes back to life, take the opportunity to nurture yourself—mind, body, and spirit. Whether through self-reflection, outdoor activities, or nourishing your body, embracing the season’s changes can help you feel more balanced, energized, and ready to bloom. By making self-care a priority during the spring months, you’ll set yourself up for a season of vitality, joy, and personal growth.
To receive support and guidance with Amy Buchanan, LCMHC on this or any other area of your life, please click the button below to begin.
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Depression in Men IS Different
Breaking the Silence: Understanding Depression in Men
Are you feeling like something’s just not right, but you can’t quite put your finger on it? You have been feeling more frustrated, isolated, and more tired than usual, but you don’t know why. Or perhaps you’ve been pushing yourself to “just get through it,” but it seems harder every day. If this sounds familiar, you’re not alone—and what you might be experiencing could be depression. Before you brush it off… yes, men can get depressed too, even if it doesn’t look like what you might think. The truth is, depression affects millions of men. Unfortunately, the way it shows up often looks different than what one may expect.
What Does Depression in Men look like?
Depression is more than just feeling “down” or “sad.” It’s a serious mental health condition that affects millions of men globally. In fact, research shows that one in eight men will experience depression in their lifetime (American Psychological Association, 2020). Yet, the way depression manifests in men is often different from how it’s typically recognized in others. While sadness and hopelessness are common symptoms, many men find themselves feeling irritable, frustrated, or even physically drained.
It’s important to recognize that depression in men can look and feel different. Men often don’t express their struggles with tears or obvious sadness. Instead, they might feel exhausted, angry, or withdrawn. This doesn’t make their experience any less real—it just means that they may be suffering in ways that don’t immediately scream “depression.” Unfortunately, societal norms around masculinity can make it even harder for men to recognize their depression or seek the help they need.
Why Men’s Depression is Often Overlooked
- Cultural Expectations: Whether intentionally or unintentionally society has normalized the concept of suppressed emotions in men.
From a young age, many men are taught to suppress their emotions. Phrases like “man up,” “don’t cry,” or “brush it off” are often thrown around, sending the message that expressing vulnerability is a weakness. These cultural expectations can lead to men bottling up their emotions, pushing them aside in favor of appearing tough or in control. As a result, it becomes harder for them to even recognize what they’re going through—let alone ask for help. - Stigma: Although mental/emotional awareness has grown tremendously, mental health issues, especially in men, are still stigmatized. Admitting to depression can feel like a sign of weakness. Asking for help, whether it’s through therapy or just talking to someone, can feel like admitting failure. Unfortunately, this stigma prevents many men from acknowledging their depression or reaching out for support. Some may believe that opening up about their mental health will make them seem less capable or less of a man.
- Misdiagnosis:There is a common misinterpretation of depression symptoms in men. Due to depression symptoms in men not always showing up the “traditional way”, oftentimes, their depression goes undiagnosed. In fact, men are less likely to recognize their own depression, and healthcare professionals may not always connect their symptoms to a mental health issue. This leads to missed opportunities for treatment and healing (National Institute of Mental Health, 2023).
What Causes Depression?
Unfortunately, there is no one size fits all answer for why depression happens, but essentially depression is a chemical imbalance in the brain. I’m sure you’re wondering “what does that even mean?”, lol, here’s some additional clarity:
- Biological Factors: Changes in brain chemistry, genetic predisposition, hormonal shifts (e.g., during puberty, pregnancy, or menopause), and chronic illnesses can all contribute to depression.
- Psychological Factors: People with negative thinking patterns, low self-esteem, or past trauma may be more prone to depression. Cognitive patterns, like rumination,can deepen feelings of hopelessness.
- Environmental Stress: Major life events such as job loss, divorce, or grief, along with social isolation or ongoing stress, can trigger or worsen depression.
- Substance Use: Alcohol and drug use can temporarily numb feelings but often make depression worse over time by altering brain chemistry.
- Sleep and Nutrition: Lack of sleep or nutritional deficiencies can contribute to depression, and the two can create a cycle that’s hard to break.
Perhaps reading that felt very general and not exactly specific to men. The causes for depression are predominantly the same across genders. However, one notable difference is the tendency for men to consistently suppress their emotions. Constantly suppressing emotions is like putting a band aid on a gunshot wound, the pain still lies underneath and continues to get worse when left untreated.
How You Can Support Men with Depression
- Encourage open conversation: Create an environment where men can talk about their emotions without fear of judgment. Encourage the idea that speaking about emotions are actually strengths, and is not a weakness.
- Ask questions: For example asking something like “How can I best support you in this season?”, offers a compassionate way to invite men to share what they need. Studies suggest that asking open-ended questions encourages self-reflection and facilitates the healing process (Seidler et al., 2016).
- Seek professional help: Encourage them to seek help. Therapy is a space that can bridge the gap between suffering in silence and having your own personal outlet. His counselor will serve as a guide who listens with empathy and works with you to create a personalized plan for healing. Professional intervention has been shown to improve mental health outcomes and can significantly reduce the impact of depression (Cuijpers et al., 2010).
- Promote healthy coping strategies: Encourage your loved one to cope in a healthy way. Physical activity has been found to reduce symptoms of depression by releasing endorphins and improving mood (Schuch et al., 2016). In addition to physical activity, healthy eating, engaging in hobbies, spending time with loved one and a balanced sleep schedule are important to improve overall mental health.
Are You or Someone You Know Experiencing Symptoms?
We’ve all heard the phrase ‘man up,’ but let’s be real.. sometimes ‘man-ing up’ means recognizing when you need help. It doesn’t make you weak, it makes you human.
Let’s stomp out the stigma! Counseling isn’t a sign of weakness, it’s a courageous step toward understanding your emotions and finding a path to healing. If you or someone you know is struggling with depression, consider reaching out to a professional counselor.
Here at Miracles Counseling Centers, we believe in offering compassionate and knowledgeable support to help individuals through their mental health journey. We understand the struggles men face with depression, and we are here to walk alongside you, providing a safe, supportive space to explore your emotions, goals, and path to healing.
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The Benefit of Self Compassion in Anxiety
How self-compassion assists in overcoming anxiety
Anxiety is one of the most common emotional experiences in the United States right now. We want you to know that it is ok to sometimes be anxious. If anxiety is starting to creep into all parts of your life, we are here for that too! When you have anxiety issues, our anxious emotions tend to create fear, worries, and overwhelm. Additionally, these feelings can fill all parts of our life including our relationships, work performance, and overall health. Also, it should not go unnoticed that anxiety struggles can also create a secondary experience of deep inner criticism. This criticism comes out in many ways. One of the most common is that this inner criticism can come out as inaccurate beliefs that you ‘should’ be a lot of things. “I should be strong.” “I should be able to handle this by now.” “I should be more like others.”
Inner Criticism will increase your Anxiety
If you have been in therapy, you have probably heard from your therapist that allowing inner thoughts that lead with the ‘should’ word will cause increased emotional distress. This is true! ‘Shoulding’ ourselves causes self criticism and low self esteem. Today, we want to encourage you to begin applying self-compassion as one of your approaches to helping yourself manage anxious emotions.
Using self compassion helps to move away from feeling shame in our emotions. This approach actually works very well when you are managing anxiousness. Rather than the internal criticism, it allows emotional space to consider how to best approach the emotion. There are a number of benefits to using self compassion, especially when living with anxiety. Here are a few….
Why self-compassion helps with anxiety
Improves emotional regulation
Self-compassion can help people be more aware of their emotions and regulate them. This works because compassion depersonalizes the anxiety allowing for you to apply skills to “work” on your anxiety.
Increases Confidence
Once you are able to be compassionate to yourself with your anxiousness, another change comes. You are no longer blaming your entire self for being anxious and thus allowing confident feelings to be recognized in other parts of who you are.
Reduces shame and guilt
Self-compassion teaches us acceptance in our entire selves. Not to mention, once you learn how to lean into self compassion, you will naturally feel less shame and guilt.
Tips on how to practice self-compassion
Be kind to yourself
Validate your emotions and offer yourself patience. When struggling, talk to yourself as if you were talking to a close friend or family member. Do not minimize or belittle yourself when you are struggling with a feeling or emotion in your day.
Practice mindfulness
This skill helps us to slow down the rapid fire of thoughts and adjust if they are unhealthy. Focus on your breathing and gently acknowledge anxious thoughts. Daily mindfulness practice is shown to increase emotional wellness.
Treat yourself well
Are you giving yourself time to rest and recover? Or possibly you may need an activity that is soothing to your body. Take a bath, go dancing, stretch for 30 minutes, or listen to music.
Practice Daily Affirmations
Remind yourself of the things you are appreciating of yourself. What ways have you made yourself proud? What things have you accomplished, big or small, that pleases you. Remember that you’re capable of changing how you feel and that your self-worth comes from within!
Self-Compassion is an Antidote to Anxious Moments
Above all else, remember that your care and love of yourself helps to extinguish the powerful hold anxious emotions can have on you. Your therapist will work with you on additional strategies as well, but these are tips and tricks that you yourself can use every day to support your emotions that much more!
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Recognizing the 7 signs of anxiety in your life
7 signs of an anxiety disorder that suggest you should visit a professional counselor.
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The Benefits of Play for your Child
Building Strong Emotional Bonds Through Play
Playing with your children is a natural human instinct. Whether it is rough housing, playing pretend, or using toys, this type of activity is seemingly hardwired in the human brain. Although it may seem somewhat insignificant at surface-level, playing with your child has many benefits. In fact, play is incredibly significant to the growth and development of your child!
Play is how children understand the world
Garry Landreth, the founder of child-centered play therapy, states that “toys are children’s words, and play is their language”. He goes on to state that children frequently use playing as symbolic self-expression. Play can represent things that they desire, need, or are experiencing in their lives. Children do not operate in the cognitive or verbal world; they express through play. Play is an important part of services for children and adolescents in our office as research shows.
You have already seen the power of play
You may have observed this truth in your own children. The ease they use their imagination is automatic. You have witnessed them recreating adult relationships in their play with others. Children are powerful observers as well. When your child shares with you what they see others doing, this is emotional learning in action. We also know that physically active children are healthier. This is what helps them to develop balance and hand eye coordination. Think back. Your young athlete’s skill and responsiveness improves each season. These are examples of how play helps the child socially, emotionally, and physically as the grow.
Be a part of their growth through play
Playing with your children presents an opportunity to create a space that is safe for them. This gives them the potential to express what they are wanting, needing, or experiencing in a manner that is natural and comfortable for them. In this way you are meeting them where they are. So why not play more?
Playing with your has multiple potential benefits:
- Assisting the development of secure emotional attachment
- The way a child learns to attach to others is based on their life circumstances. This is especially true during their critical development periods. To develop a secure attachment a few things are required. First, emotional attunement. Secondly, a safe environment. Lastly, parents who positively interact with their children.
- Bolstering Emotion Regulation Skills
- While playing with a child, there are often situations in which the child can become very angry or frustrated. You can model healthy emotion regulation during play. This helps guide them through frustrating situations. In this way, the child can learn how to pro-social behaviors to other circumstances when you are not present.
- Building Self-Confidence
- During play, children may often find themselves in tough situations to overcomel. Parents can empower the child by supporting them as they conquer the challenges they face during play. This process can assist in the development of individuality and self-confidence.
- Reinforcement of Positive Behaviors
- During play, children may exhibit behaviors that are both positive and negative. Playing with your child can provide an opportunity for you to reinforce positive behaviors in real time. When positive behaviors occur, you can reinforce those behaviors with phrases like “I noticed you sharing your toy with me, great job!” These responses increase the presence of positive behaviors.
- Mutual Enjoyment
- Playing can be an activity that is mutually enjoyable for both parent and child. Memories can be made and the bond can be strengthened.
Play can be an excellent tool to accomplish these goals and more. Through the process of entering their world, you may find that it is an effective tool to add to your parenting toolbelt. Being a “kid” again may feel unnatural initially. Knowing how to interact and play with your child is a skill that can be learned! Our child therapists are able to set the example and help you learn how to get down to your child’s level.
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