5 Steps to Recover from Burnout: Reclaiming Your Peace
5 Steps to Recover from Burnout: Reclaiming Your Peace
Burnout isn’t just a buzzword. It’s a real, draining experience that many of us face. If you’re feeling overwhelmed, emotionally drained, or like your spark has been blown out, you’re not alone. The good news? You can take steps to manage and even recover from burnout. Here’s a practical guide to help you regain balance, energy, and a sense of purpose.
1. Set Clear Boundaries Between Work and Life
We’ve all heard the term, “work-life balance”, but perhaps it’s felt like just that… a term. One of the most effective ways to prevent burnout is by establishing firm boundaries between your professional and personal life. This means setting specific work hours and resisting the urge to check emails or respond to work-related messages during your personal time.
Creating a dedicated workspace, especially if you work from home, can also help in maintaining this separation. By setting clear boundaries, you allow yourself the time and space needed to recharge, preventing burnout from creeping into your personal life.
Work life balance essentially bridges the gap between burn out and a healthy life balance. It’s being present, listening to your body when it says, “enough is enough”. It’s taking that vacation or mental break every so often.
2. Prioritize Self-Care and Physical Health
Taking care of your body is crucial in managing burnout. Regular physical activity, such as walking, yoga, or any form of exercise you enjoy, can significantly reduce stress
and improve mood. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health experts.
Additionally, ensure you’re getting enough sleep, eating a balanced diet, and stay hydrated. These simple self-care practices can make a major difference in reducing stress and managing burnout effectively.
3. Build a Support Network
You don’t have to face burnout alone. For starters, being present and acknowledging when you’re physically, emotionally, or mentally drained is the first step to taking a step back. In the midst of exhaustion, sometimes our judgment becomes so clouded that we either continue trying to “power through” or suffer in silence.
Reaching out to friends, family, or colleagues to share and gain support can relieve the overwhelming feelings of stress and isolation that burnout may cause. Sharing your concerns, challenges, and frustrations can provide emotional relief and perspective. Whether it’s through casual conversations or seeking professional guidance, connecting with others can help you feel less isolated and more supported.
4. Practice Relaxation Techniques
Do you ever feel like everything is pent up resulting in discomfort and restlessness?
Incorporating relaxation practices into your daily routine can help reduce stress levels and combat burnout. Techniques such as deep breathing exercises, progressive muscle relaxation, guided imagery, and meditation can be effective in managing stress.
You can attend group activities where a practitioner can guide you through these techniques, use them alone at home, or follow along with an app or online video. Regular practice of these techniques can help you stay present and reduce stress, improving your overall well-being.
5. Seek Professional Help if Needed
Perhaps sometimes it feels like there’s so much to juggle that you don’t even know where to begin for relief.
If you’re struggling with burnout and finding it hard to cope, consider talking to a professional such as your general practitioner or a counselor. Mental health professionals serve as compasses that can help you navigate what feels like a personal storm in your life. Helping you to understand the effects of chronic stress on your thoughts and behaviors and work with you to develop strategies for recovery.
Navigating stressful situations isn’t easy, but there’s such a peace we feel when we know that our therapist is dedicated to helping us address long-held patterns of thought and behavior that may contribute to burnout.
A Healthier Tomorrow, Starts Today
Burnout is a serious issue that impacts mental and physical health. A healthier tomorrow means waking up with energy, feeling more in control of your day, and having the time and clarity to enjoy what matters most. By using the strategies outlined above, you can prevent and manage burnout and lead a happier, more balanced life. If a part of your healthier tomorrow is seeking therapy support, visit our clinicians page to find a therapist you would like to work with.
Information sourced from therapists knowledge in addition to the following website.
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Could It Be More Than Burn Out? Burn Out vs. Depression
Could it be more? Burn Out vs. Depression
Do you find yourself feeling numb, tired, or unmotivated? It could be more than burnout.
Burnout is a term we’ve all heard, especially in the age of constant connectivity and relentless productivity. But what if that overwhelming sense of exhaustion, detachment, and emotional depletion is more than just burnout? What if it’s depression?
While burnout is often linked to work-related stress, depression is a complex mental health condition that can affect every aspect of life. Understanding the difference is crucial, especially since depression is a leading cause of disability worldwide.
What actually is Burnout?
While burnout shares some symptoms with depression, such as fatigue and emotional exhaustion, there are distinct differences:
Emotional Exhaustion
-In burnout, individuals feel drained and unable to meet constant demands.
-In depression, this exhaustion is pervasive and not limited to work-related stress.
Reduced Performance
-Burnout leads to reduced performance and feelings of incompetence.
-Depression can cause a lack of interest in activities once enjoyed, including work, but also affects personal relationships and daily functioning.
Cynicism and Detachment
-Burnout often involves a sense of detachment from responsibilities.
-Depression can lead to feelings of hopelessness and worthlessness, extending beyond work to all areas of life.
Physical Symptoms
-Burnout sometimes comes with headaches and gastrointestinal issues. Some even report increases in illnesses to to a fatigued immune system.
-Depression can manifest with physical symptoms like changes in appetite, sleep disturbances, and fatigue, which are less common in burnout.
Understanding these differences is vital for seeking the correct support and future decisions. This is especially important if we are looking at changes in our lives including employment or other roles that are hled in community organizations.
What does depression feel like?
Depression feels like waking up every day with a mind that wants to disappear and a body that’s forced to show up. Do you ever find yourself feeling like there’s so much youneed to do, but your mind is working against you, and soon your body follows? Now instead of getting things done you end up lying down in sorrow. It feels like it’s you against the world and no one understands so you might as well just lay there, right?
Perhaps you find yourself asking questions like “Why do I feel like this?”, “What’s wrong with me?”, or “Why can’t I shake this feeling?” I’d like to reassure you that depression isn’t something you consciously chose to put yourself through. It’s also not an indication of failure, it’s a real medical condition.
How do I know if I have depression?
According to the DSM-5-TR, a major depressive episode is characterized by a persistently low mood or loss of interest in most activities, lasting at least two weeks. This must be accompanied by at least five of the following symptoms:
- Persistent low or irritable mood
- Loss of interest or enjoyment
- Significant weight change or appetite disturbance
- Sleep disturbances (insomnia or hypersomnia)
- Physical restlessness or slowed movements/speech almost every day (Noticeable by others)
- Fatigue or loss of energy
- Feelings of worthlessness or excessive guilt
- Diminished ability to think or concentrate, or indecisiveness.
- Recurrent thoughts of death or suicide
Where does Depression come from?
Depression typically results from a combination of biological, psychological, and environmental factors. On a biological level, imbalances in brain chemicals like serotonin and dopamine, hormonal shifts (such as postpartum or thyroid-related changes), and genetics can all contribute. Psychologically, negative thought patterns, low self-esteem, perfectionism, or past trauma increases vulnerability. Environmental factors like chronic stress, grief, financial strain, or social isolation can also play a major role.
Additionally, certain medical conditions, substance use, and even side effects from some medications can trigger or worsen depressive symptoms. Often, it’s a mix of these influences that lead someone to develop depression. Understanding its complexity is key to seeking the right support and recognizing that depression is a legitimate and treatable condition.
This sounds like me, Now What?
Depression is more than just feeling “burnt out.” It’s a multifaceted condition that requires understanding, compassion, and appropriate treatment. If you’re struggling, know that help is available, and recovery is possible. You’re not alone in this journey.
Depression is a treatable condition. Effective treatment often involves a combination of:
- Psychotherapy: Cognitive Behavioral Therapy (CBT) and other therapeutic approaches can help individuals identify and reframe negative thought patterns.
- Medication: Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can help balance chemicals in the brain that affect mood.
- Lifestyle Changes: Regular exercise, a balanced diet, adequate sleep, and stress management techniques can support overall mental health.
- Support Systems: Building a network of supportive friends, family, or support groups can provide encouragement and reduce feelings of isolation.
Reaching out to a mental health professional is a powerful first step towards receiving support and treatment that’s right for you!
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Nurturing Individual Needs: A Guide for Couples
Nurturing Mental Health in Relationships: A Guide for Couples
Does it sometimes feel impossible to coexist with the person you love most? Maybe the distance grows when life gets heavy. Or maybe the arguments feel more like battles than disagreements. If this resonates with you, know that you’re not alone and there’s still hope.
Mental health is the invisible anchor at the base of every relationship. When it’s strong, couples feel safe, supported, and seen. When it’s frayed, even small issues can spiral into conflict. Let’s explore why mental health matters in relationships, how therapy can help, and practical ways to strengthen communication and emotional connection.
Mental Health & Relationships: More Connected Than You Think
Our individual mental health impacts everything in a relationship, from how we argue to how we love. According to research, mental health issues such as anxiety or depression can lead to increased conflict, emotional withdrawal, and decreased intimacy. It’s not just about one partner’s emotional experience, it’s about how the couple functions as a unit too.
Partners are emotionally interconnected, and when one is struggling, the other often feels the weight too. I imagine you have felt that same weight too. Studies have shown that couples with greater emotional attunement (the ability to understand and respond to each other’s emotions) have stronger, more satisfying relationships.
So, if you’re thinking, “Why do we keep getting stuck in the same arguments?” or “Why does it feel like we’re drifting?” you or your partner’s mental health may be a major part of the answer.
Healthy Communication – Simple but Effective
Ever feel like you’re talking, but you’re not really being heard? You’re not imagining things. When our emotional needs go unmet, it often shows up in how we connect with others… or how disconnected we feel. That’s where healthy communication comes in. It’s not just about the words we say, but how they’re delivered, received, and felt. Healthy communication plays a vital role in nurturing and sustaining a lasting connection. This is an important part of an individuals emotional health needs. At the base of our emotional health fulfillment is communication.
Here are a few tools recommended for healthy communication:
Active Listening – This means really listening, not planning your next response. Reflect back what your partner says to show you’re engaged. This technique increases emotional safety.
Use “I” Statements – For example: “I feel overwhelmed when we argue late at night,” instead of “You never care about how tired I am.” This lowers defensiveness and increases empathy.
Validate Emotions – You don’t have to agree, but acknowledging how your partner feels (“That sounds really frustrating”) makes them feel heard, not dismissed.
Watch Nonverbal Cues – Eye rolls, crossed arms, or a cold tone can say more than words ever will.
Learning how to argue well is just as important as avoiding fights. One study found that couples who use “repair attempts” (like humor or changing tone) during conflict were significantly more likely to stay together long-term (Gottman & Silver, 2015). Communication builds connection, which consistently builds a healthy emotional state.
Therapy isn’t just for “Broken” Couples
Ever wondered if therapy is worth it; especially if things aren’t that bad? The short answer is yes.
Couples therapy can help both partners feel heard, clarify recurring issues, and build new skills for navigating future challenges. And it works! Emotionally focused therapy (EFT), for example, has a success rate of 70-75% for distressed couples (Spengler et al., 2022). This therapeutic approach will help each of you identify the emotional health needs of each partner. When we work to support and meet the needs of the individual, the couple benefits! Couples therapy addresses the mental health of the individual partners, in addition to the relational dynamic between you both.
Even if one partner is hesitant to go, individual therapy can also improve a relationship. As individuals grow in self-awareness, emotional regulation, and communication skills, those benefits often trickle into their relational habits.
Thriving as Individuals, Together – Your own Mental Health Matters!
Is it selfish to want time for yourself when you’re in a relationship? Absolutely not. In fact, it’s essential.
A healthy relationship includes two healthy individuals. Taking time for self-care, pursuing hobbies, or going to therapy on your own can prevent codependency and burnout (Luscombe, 2018). Relationships are healthiest when you each partner feels a sense of their own identity in all aspects of their life. It is important to give permission and encourage your partner to go out with friends or aspire to personal goals and work towards them. Having that core sense of self will only complement how you grow as a couple.
Growth starts with showing up
If you’re feeling stuck, distant, or exhausted in your relationship it doesn’t mean you’ve failed. It means you’re human.
Mental health, just like physical health, requires attention and care. And when couples commit to growth, both individually and together, they build a partnership that can weather hard seasons and flourish in good ones.
You don’t have to do it perfectly. You just have to be willing to try and to keep trying. Visit our Clinicians Page and find a therapist that feels right for you to work with to build the life and relationship you deserve.
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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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