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Craving Closeness & Connections

July 4, 2025 by

As humans, we crave the closeness and connections that come with having someone around, whether it is a friend or romantic partner. Have you ever wondered why some people seem naturally secure in relationships, while others struggle with trust, intimacy, or independence? The answer may lie in attachment styles, a concept rooted in psychology that explains how we relate to others, especially in close relationships. Attachment styles are the foundation of our human connections and our capacity to be there for one another. This creates meaningful attachments and memories with others and our lives. However, with closeness and letting our guards down comes the fear of making connections with others and being vulnerable. Whether that is due to past experiences or our insecurities coming out and influencing us, it can be hard. Understanding your attachment style can help you gain insight into yourself and foster meaningful, deep relationships. You might be thinking to yourself, “Well, how do I start?”. The first step in combating an unhealthy attachment style is to learn about the attachment style you have. As many people say, knowing is half the battle. The 4 attachment styles are anxious, fearful-avoidant, avoidant, and secure. You can take this quiz to see which style you have (Attachment Style Quiz: Free & Fast Attachment Style Test). Now that you know which attachment style you have, it is time for step 2, which will happen without you having to try too hard. It is being aware of how our own experiences are influencing our behaviors now. Then it comes down to making changes to positively influence your life based on those observations. I know what you are thinking, “How do I make that change?”. Don’t worry, it can seem daunting, but once you start seeing it, the change has already started. Trust in your intuition and have faith that you will become the best version of yourself as long as you continue to challenge your ways of thinking.

Written by Tiya Delson, Master’s Level Graduate Student in Mental Health

Ainsworth, M.D.S., Blehar, M.C., Waters, E. & Wall, S. (1978) Patterns of Attachment. A Psychological Study of the Strange Situation. Hillsdale, NJ: LEA.

Levy, M. B., & Davis, K. E. (1988). Lovestyles and attachment styles compared: Their relations to each other and to various relationship characteristics. Journal of Social and Personal Relationships, 5(4), 439–471. https://doi.org/10.1177/0265407588054004 

Filed Under: Anxiety, Couples/Marriage, empower, Intimacy, love, marriage, Men's Issues, Mental Health, Self-Worth, Women Empowerment, Women's Issues

Yoga and Psychotherapy

June 27, 2025 by

In recent years, more people are turning to holistic approaches to improve their mental health. One powerful combination gaining attention is the integration of yoga and psychotherapy. While these two practices may seem unrelated at first glance, they actually complement each other in meaningful and transformative ways.

Traditional talk therapy helps people make sense of their thoughts, emotions, behaviors, and relationships. It offers a safe space to explore past experiences, process trauma, navigate anxiety or depression, and work toward greater self-understanding. But as anyone who has struggled with overwhelming emotions or persistent stress knows, our minds and bodies are deeply connected. What we think and feel doesn’t just stay in our heads, it shows up in our posture, our breath, our muscles, and our nervous system. This is where yoga comes in. Yoga, especially when practiced with awareness, is more than
just exercise. It teaches us to tune into the body, breathe with intention, and notice what’s happening in the present moment. When combined with psychotherapy, yoga can help people move through emotional blocks, ground themselves in the here and now, and develop a deeper sense of self-compassion. It can also be a powerful tool for regulating the nervous system, particularly for those recovering from trauma or living with chronic stress.

In therapy, we often talk about feelings, but many of us struggle to feel those emotions fully—especially if we’ve been taught to suppress or avoid them. Yoga provides a safe and structured way to begin reconnecting with the body, which is often where those emotions are stored. Simple breathing exercises or mindful movement can help bring awareness to areas of tension or numbness, gently inviting us to notice and release what we’ve been holding onto, often without even realizing it. For people living with anxiety, yoga’s emphasis on slow, steady breathing and present-moment awareness can be
grounding and soothing. It helps interrupt the cycle of racing thoughts and allows space for the body to relax, which in turn can support clearer thinking and emotional resilience. For those dealing with depression or grief, the gentle movement of yoga can help awaken the body and mind from a state of stagnation.

Ultimately, combining yoga and psychotherapy is about honoring the wisdom of both the mind and the body. It recognizes that healing isn’t just an intellectual process—it’s also physical, emotional, and even spiritual. Whether you’re working through trauma, managing stress, or simply trying to live more intentionally, this integrative approach can offer a powerful path toward balance and wholeness.

Written by Sophie Gengler, Master’s Level Graduate Student in Mental Health

Filed Under: Anxiety, Couples/Marriage, empower, Inspire, kindness, love, Mental Health, Psychotherapy, Self-Worth, Yoga

Understanding and Preventing Burnout: Tips for Restoring Balance and Well-Being

June 20, 2025 by

Have you ever felt tired, lost a sense of purpose, or felt like nothing you do matter at your job? If so, then you experiencing some form of burnout. Burnout is a state of exhaustion that
comes from prolonged stress. This can come in the form of physical, mental, and emotional exhaustion. Burnout is usually associated with a job but this can happen to caregivers and
stay-at-home parents as well.

Burnout comes from not properly taking care of or managing life stressors. This usually comes in the form of not maintaining a proper work/life balance, not resting properly, or not
managing stress in healthy ways. Burnout can cause people to get irritable or use substances to help deal with the stress. These options can lead a person to make other choices that can either
ruin relationships or get into legal trouble, or both. With this in mind, people must learn to deal with burnout before it gets out of hand.

One of the important ways to prevent burnout is to have proper boundaries with your job or the people you care for. These boundaries help ensure that you can maintain a proper work/life
balance. This can include setting boundaries around what your working hours are or the expectations for returning messages. For stay-at-home parents, boundaries can include working
with your partner to create boundaries about daily schedules or when certain chores should be done. Boundaries can be difficult to enforce at first, but with practice, you can improve and
discover how setting boundaries can reduce stress. Another important thing to consider is taking proper rest. Rest is important to ensure that not only that you in a good state of mind but to help
maintain your physical health as well. This can include getting enough sleep or taking vacations.

Burnout is something that can sneak up on you when you don’t take care of yourself. If you feel like your experiencing burnout then you need to do something about. You start with
trying some of the things mentioned here. Another great option is to seek help from a counselor. A mental health counselor can help you figure out ways to better to manage stress to reduce
burnout. If you feel like you need then get the help you need the sooner the better. It is never to late to start taking better care of yourself.

Written by Nicholas Pujol, Registered Mental Health Intern #27522

Filed Under: Depression, empower, Mental Health, Self-Worth

Celebrating Mental Health Awareness Month: Why It Matters More Than Ever

May 16, 2025 by

May marks Mental Health Awareness Month, an essential observance that highlights the importance of mental health and encourages a conversation about mental illnesses, promoting strategies for achieving mental health and wellness. Given the challenges we’ve all faced during recent times—pandemics, social
unrest, economic uncertainties—this month’s observance feels more urgent than ever. It’s a call to pause, reflect, and engage in meaningful dialogue about mental health.

Understanding Mental Health
Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Positive mental health allows people to realize their full potential, cope with the stresses of life, work productively, and make meaningful contributions to their communities.

However, when we talk about mental health, it’s crucial to address the stigma that often surrounds mental health issues. Stigma can lead to discrimination and can be one of the biggest hurdles that prevent people from seeking help. Mental Health Awareness Month serves as a reminder that mental health is as important as physical health and deserves the same quality of support and care.

This Year’s Theme
Each year, Mental Health Awareness Month includes a theme to bring focus to specific issues. For instance, recent themes have focused on tools and resources that can help people manage stress, cope with uncertainty, and recognize signs of mental health issues early on. Themes aim to make mental health care accessible and approachable for everyone, reinforcing that it’s okay to seek help.

How You Can Participate
There are many ways to observe Mental Health Awareness Month, whether you’re looking to engage on a personal level or help raise awareness in your community. Here are a few suggestions:

Educate Yourself and Others: Learn about mental health issues through credible sources and share this knowledge to help reduce stigma. Knowledge empowers people to seek help without fear of judgment.
Share Your Story: If you’re comfortable, sharing your mental health journey can inspire others to do the same and contribute significantly to dismantling stigma.
Advocate for Policy Change: Support local and national mental health advocacy groups that push for policies improving mental health services. Advocacy can lead to substantial changes in how services are provided and funded.

Promote Social Media Awareness: Use your social media platforms to spread awareness by sharing posts, articles, and videos about mental health. Use relevant hashtags to increase the reach of your messages.
Check-In on Loved Ones: Sometimes, a simple conversation asking “How are you really feeling?” can make a big difference. Check in on friends, family, and even colleagues.

Resources and Support
If you or someone you know is struggling with mental health issues, several resources are available:

National Helplines: Organizations like National Alliance on Mental Illness (NAMI) offer helplines where you can find support and advice.
Local Mental Health Services: Search for local clinics and therapists that offer tailored mental health care.
Online Platforms: Websites and apps designed for mental health can offer tools and resources to help manage your mental well-being.

A Final Word
Mental Health Awareness Month is more than just a monthly observance. It is an ongoing commitment to creating a healthier, more compassionate society where we can talk openly about mental health issues and support each other in times of need. Let’s use this month to spread kindness, offer support, and make every effort to understand the complex world of mental health.

Written by Sherline Herard, MH24002 Licensed Mental Health Counselor

Filed Under: Anxiety, Couples/Marriage, Depression, EMDR Therapy, empower, Inspire, Mental Health

How to Heal After Divorce: 5 Steps Toward Wholeness

May 9, 2025 by

Divorce can feel like an emotional earthquake—one that shakes the foundation of your identity, relationships, and future. But healing is not only possible—it’s powerful. This chapter of your life may have closed, but a new one is ready to begin. Here are five meaningful steps to help you heal and rediscover your strength after divorce:

  1. Allow Yourself to Grieve
    Grief isn’t just for death. Divorce is the loss of dreams, routines, and the person you thought you’d grow old with. Give yourself permission to feel—whether it’s sadness, anger, confusion, or even relief. Suppressing emotions only delays healing. Feel it to free it.
  2. Reclaim Your Identity
    During marriage, it’s easy to lose parts of yourself—your passions, routines, even your voice. Healing begins with rediscovery. Ask yourself: What did I love before the relationship? What excites me now? Take small steps toward activities that remind you who you are.
  3. Set Boundaries for Emotional Safety
    Whether you’re co-parenting or managing mutual friends, clear boundaries are crucial. You don’t owe anyone access to your healing process. Prioritize your peace by limiting interactions that drain you or pull you back into past patterns.
  4. Surround Yourself with Support
    Healing doesn’t happen in isolation. Seek out safe spaces—friends, support groups, or a therapist—where you can speak freely without judgment. You’re not alone in your pain, and you don’t have to walk this path solo.
  5. Rewrite the Narrative
    It’s easy to blame yourself or get stuck in regret. Instead, ask: What did this experience teach me about love, boundaries, and self-worth? Healing isn’t about erasing the past—it’s about transforming it. Let it be the soil for new growth.

You are not broken. You are becoming. And the version of you that rises from this will be wiser, stronger, and more beautifully aligned with the love you truly deserve.

Your new beginning starts now. Reach out today to get started.

Written by Kellie Hatch, Registered Mental Health Intern #26644

Filed Under: Anxiety, Couples/Marriage, Depression, empower, Intimacy, marriage, Mental Health, Self-Worth

Embracing the Evolving Dynamics of Change: How Change Can Benefit Your Mental Health

March 21, 2025 by

When we think about change, it can often evoke a sense of unease. For example, imagine a young child expressing anxiety to their mother, saying, “Oh no, we must move again. I don’t want to go to another new school.” This illustrates the fears many of us feel when faced with unfamiliar situations. Life consists of unexpected shifts, turns, and changes that touch us all. Picture yourself driving your car when it suddenly loses power, stops, and leaves you stranded on the side of the road. It can be frustrating and overwhelming, especially when you realize you need a new car, even though that wasn’t in your plans. It’s important to acknowledge these feelings and understand that change, while challenging, is a part of our journey.

Mental health counselors should be aware of clients’ changes and support them in stepping out of their comfort zones. Change can significantly challenge clients, particularly when it disrupts their everyday routines. Life transitions often affect clients’ established foundations and can reveal their capacity for resilience.

Clients experiencing divorce may face sudden and substantial changes that require adjustment. Mental health counselors frequently encounter clients grappling with the transitions and uncertainties associated with change. Focusing on embracing change rather than resisting it may facilitate personal growth, resilience, and enhanced well-being for clients.

Change can prompt individuals to move beyond their comfort zones and may facilitate personal growth. For example, someone facing a breakup might feel devastated initially but can find opportunities for self-reflection and exploration of new interests.
Job loss is another significant challenge that can create uncertainty. Individuals may experience financial strain but can engage in supportive strategies to cope. New employment opportunities may arise, as I experienced when I was laid off due to a pharmaceutical company’s decisions. Ultimately, job loss can catalyze re-evaluating career goals and pursuing new skills, which lead me to a more fulfilling career path. As counselors, we can create a platform for clients to feel free. Acknowledge your feelings: Feeling anxious, sad, or even scared when facing change is okay. Allow yourself to experience these emotions without judgment.

What are some essential tips for change?

  • Implement Incremental Steps: It is advisable to decompose the change into smaller, manageable steps to mitigate feeling overwhelmed, stressed, or anxious. This approach encourages viewing change as an opportunity rather than a threat.
  • Self-care is essential during change, as it can improve physical and mental health. Engaging with a mental health counselor trained in cognitive behavioral therapy (CBT) may be beneficial. CBT addresses negative internal beliefs that can arise from life’s unpredictable changes. The objective of this therapeutic approach is to assist clients in replacing negative thoughts with more positive and realistic alternatives. Unhealthy negative behaviors can lead to increased anxiety, worry, and depressive symptoms.
  • Emphasize Positive Aspects: It is essential to identify potential benefits and opportunities that may arise from the transition. Change can serve as a significant catalyst for positive transformation. By embracing change, individuals can foster resilience, broaden their perspectives, and ultimately lead a more fulfilling life.

Written by Maxine Martin, Mental Health Graduate Student

 

Filed Under: Anxiety, empower, Inspire, kindness, Mental Health, Women Empowerment

Sports Therapy and the Superbowl

March 14, 2025 by

Superbowl LIX has been completed, with the Philadelphia Eagles beating the Kansas City Chiefs. Even though this game seemed to have been over since the first half, that did not stop the Chiefs from trying to mount a comeback in the second half. Even though, in the end, the
Chiefs did not complete their comeback, there are still many lessons that people can learn from this game. Especially athletes who want to complete any of the world’s largest stages for any of the major sporting events.

In Sports Therapy, a therapist tries to help athletes gain the mental fortitude necessary to compete at their highest level. This includes dealing with performance anxiety, managing stress, helping reduce burnout, and much more. The benefits of sports therapy for athlete’s mental health can be seen throughout the players competing in this Superbowl. Even though this game can be considered a blowout, from early in the game, the Chiefs did attempt a comeback and were able to perform better in the second half. Not every person has the mental fortitude to handle such adversity and pressure to not only improve their performance mid-game but to adapt to their opponent’s strategy in order to be more successful on the field.

As shown in this Superbowl, not everyone can mount a surprising comeback in the last few moments of a game. This is also where sports therapy can help athletes better deal with failure and figure out what lessons can be learned so that the athlete can improve and overcome
adversity the next time they meet, like how the Eagles beat the Cheifs this year after losing to them in the Superbowl back in 2023.

This Superbowl may not have been the most exciting game to watch, but it still shows the importance of mental health for athletes so that they can perform to their highest levels in the most critical moments. So, if you are looking to improve your performance on the field, then
why don’t you try to improve your mental health through sports therapy?

Written by Nicholas Pujol, Mental Health Graduate Student

Filed Under: Anxiety, Depression, empower, Mental Health

Whom shall I be?

March 7, 2025 by

I recently had a discussion with a new MHC student. They shared having been to a recent event and how moved they were by the powerful presentation of another therapist, whom they referred to as the ‘Sunshine therapist ‘. This term, they explained, symbolized a therapist who exudes warmth, positivity, and authenticity. They reflected that this was the kind of therapist they aspired to be. As expected, they expressed feeling overwhelmed of late by this unspoken expectation to be the expert and thus an invitation to NOT be fully themselves but a better-upgraded version of themselves.

I didn’t have to go back too far in my mind to recount my own experiences that mirrored theirs. But, the distance between them and now is large enough that I was able to offer them the following in response:

When we go into settings where we spend time with other professionals or people, we are often struck by either their authenticity and the powerful ways in which they show up as themselves or the lack thereof. Watching this can fuel an automatic introspection that could
invite viewers to illicit change within themselves. This change could be a great thing. If I were someone who has not engaged authentically for some time or not at all, this prompt could lead to meaningful and lasting change. However, if I am someone newer to this field, unsure of my place, or even inviting “imposter syndrome” to be a dominant story as I grow in my skills, I may accept the invitation to become someone I am not. While the invitation to change can feel ubiquitous in this generation, I posit it should not be so. If left too long without a counterbalance, this course correction of sorts can derail therapeutic growth and prowess long before it begins.

Watching someone else glow or shine in their authenticity is, point of fact, an invitation to rekindle your own fire and be more of who you are as a therapist. The fierce presence of genuine “is-ness” can be liberating and filled with an inviting adhesive quality. I want to stick with myself through this thing called life and show up in genuine ways that fuel the same desire in others to be them, too!

To all of us, regardless of our experience, the seasoned, salty, and less-so therapists among us, let’s commit to showing up as ourselves. Let’s be authentic whether we’re at work or at play. Let’s collectively make a clarion call to the unsalted among us to be authentically themselves! Because as Oscar Wilde is attributed as saying, “Be you: everyone else is already taken.” Who’s with me?

From one salty storyteller to another,
Petra, Registered Mental Health and Marriage and Family Intern #IMH25031
Sage & Lore Counseling

Filed Under: empower, Inspire, Mental Health

The Power of Somatic Healing: Integrating Mind, Body, and Emotion in Therapy

February 21, 2025 by

My name is Sophie Gengler and I am a graduate student in Clinical Mental Health Counseling at Northwestern University. From my experiences living in a Tibetan Buddhist monastery, studying non-dual shaiva tantra in Indonesia, practicing a silent 10 day Vipassana sitting, and teaching yoga, I have devoted myself to the exploration of the relationship between mind and body. Through my own endeavors and studies, I have witnessed firsthand how powerful the mind/body connection is. My journey has shaped my approach to mental health counseling and I intend to share the impact of somatic therapy, embodiment practices, and mindfulness training in my counseling practice.

Somatic based practices place emphasis on the body’s sensations. When we become aware of and attuned to our body’s natural impulses, we are able to connect deeper to our intuition and reactions. Modern research has shown that the body holds memories of trauma, stress, and emotional pain. These memories can exist within the fascial layers of our body, and when we move and engage in somatic practices, the body
experiences both physical release and emotional release. When we attune ourselves to these physical and emotional reactions, we can better understand our authentic layers of self. Practices such as yoga and breathwork allow space for healing and embodiment through organic, somatic movement.

Mindfulness based meditation is a form of somatic therapy that emphasizes awareness of the present moment. When engaging with the present moment through practices such as anapana meditation or vipassana visualization scans, we return to our bodily awareness which opens the doors for gentle acceptance of emotions. One of the benefits of counseling is deepened self-awareness. These kinds of embodied practices can return an individual to their body, emotions, intuition, breath, community, and ultimately to their authentic self.
The wisdoms of the body lead us directly to heightened awareness of our emotional and psychological states. We harbor an innate intelligence that can bring all aspects of yourself– mind, body, emotion, spirit–into harmony. My intention in my practice is to help people become so attuned to their body that every experience of emotion and interaction with the world is met with awareness and joy. I hope to
empower people to feel livened and enveloped by their own somatic engagement. When we become fully attuned to our emotions and fully connected to the world around us, we can experience the depths of vibrancy. Every moment becomes an opportunity to connect, authentically express, and to collaborate in the dance of healing.

Written by Sophie Gengler, Mental Health Graduate Student

Follow IG – www.instagram.com/somaticphilosophie/

Filed Under: Anxiety, Depression, empower, Inspire, Mental Health, Women Empowerment, Women's Issues

Valentine’s Day: Loving Yourself First to Love Others Fully

February 14, 2025 by

Valentine’s Day is HERE! Whether you’re spending it with a special someone, or friends, or flying solo, it’s all good! But how can we make this day a great day? Well, we’ve all heard that classic piece of advice: “You shall love your neighbor as yourself” (Rom 13:9). But here’s the kicker—“as yourself.” It’s hard to give love to others if you’re not showing yourself the same care and kindness first. Our mental health plays a huge role in this, and when we neglect it, we can lose sight of who we are and who we love.

So, as we get ready for the big day, why not check in with yourself? How can you feel truly rested and loved? Maybe it’s enjoying a delicious meal, unwinding in a relaxing bath, or getting lost in a good book at your favorite park. The key is to focus on one thing at a time and be
present in the moment.

If you’re spending the day with someone special, remember that it’s not about how much you spend but the quality of the time you share. As the Bible says, “Love cannot result in any harm to the neighbor” (Rom 13:10). It’s all about selfless giving, trust, and open communication in a relationship—these are the building blocks of the love we all seek.

So… let’s make this a day full of love for yourself and others!

Written by Juan Cubillos, Graduate Student in Clinical Mental Health

Filed Under: Anxiety, Depression, empower, faith, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth