As we begin a new year, it's important to prioritize our mental health. Taking care of our mental well-being can have a significant impact on our overall happiness and success. In this article, we will explore ten mental health resolutions that can help you start the new year strong.

Why making mental health resolutions is important

Making mental health resolutions is important because it allows individuals to prioritize their well-being and make positive changes in their lives. By setting goals and taking steps towards better mental health, one can improve overall happiness and quality of life.

How to stick to your mental health resolutions

To stick to your mental health resolutions, it is important to set realistic and achievable goals. Create a plan, track your progress, seek support from loved ones, and stay motivated by reminding yourself of the benefits of prioritizing your mental well-being.

1) Prioritize Self-Care

Setting self-care goals and creating a self-care routine are crucial aspects of prioritizing self-care. By identifying and nurturing our own needs, we can maintain overall mental well-being.

Setting self-care goals

To set self-care goals, start by identifying your specific needs and areas of improvement. Determine activities or practices that promote your well-being and prioritize them in your daily or weekly routine. Set realistic and achievable goals that align with your overall mental health objectives. Incorporate self-care activities that bring you joy and allow for relaxation, rejuvenation, and stress reduction. Regularly assess your progress and adjust your goals as needed to ensure you are consistently prioritizing self-care.

Creating a self-care routine

To create a self-care routine, start by identifying activities that bring you joy and help you relax. Incorporate these activities into your daily or weekly schedule and make them a priority. This could include things like taking a bubble bath, reading a book, practicing yoga, or going for a walk. Remember to carve out dedicated time for self-care and treat it as non-negotiable.

2) Practice Mindfulness

Benefits of being mindful include reduced stress, improved focus and concentration, increased self-awareness, and better overall mental well-being. To incorporate mindfulness into daily life, individuals can engage in activities such as meditation, deep breathing exercises, and mindful eating.

Benefits of being mindful

Practicing mindfulness has numerous benefits for mental health. It promotes stress reduction, improves focus and cognitive skills, enhances self-awareness, and fosters emotional well-being. By being mindful, individuals can experience improved overall mental wellness and a greater sense of clarity and peace.

How to incorporate mindfulness in your daily life

Incorporating mindfulness into one's daily life can be achieved through simple practices. These may include setting aside a few minutes each day for meditation or deep breathing exercises, paying attention to the present moment, and engaging in activities mindfully.

3) Get Moving

Exercise is crucial for maintaining good mental health. It helps reduce symptoms of depression and anxiety, improves mood, and boosts overall well-being. Incorporating physical activity into your daily routine can be as simple as taking a walk, dancing, or practicing yoga. Get moving to improve your mental health and enjoy the many benefits of regular exercise.

Importance of exercise for mental health

Exercise plays a crucial role in maintaining and improving mental health. Regular physical activity has been shown to reduce symptoms of depression and anxiety, improve mood, boost self-esteem, and enhance overall well-being. It increases the production of endorphins, neurotransmitters that help alleviate stress and promote a sense of happiness. Incorporating exercise into your routine can enhance cognitive function, improve sleep patterns, and provide a healthy outlet to release tension and negative emotions. Whether it's a brisk walk, a yoga session, or a high-intensity workout, staying active can significantly contribute to your mental well-being.

Ways to stay active

To stay active, incorporate activities that you enjoy, such as walking, cycling, swimming, or dancing. Joining fitness classes, setting exercise goals, and scheduling regular workouts can also help you stay motivated and engaged in physical activity.

4) Manage Stress

Identifying stressors and implementing effective stress-management techniques are essential for maintaining good mental health. Engaging in activities such as meditation, deep breathing exercises, and practicing positive coping mechanisms can help individuals effectively manage and reduce stress levels.

Identifying your stressors

Identifying your stressors is an important step in managing your mental health. Take the time to reflect on the situations, people, or activities that tend to trigger stress for you. This awareness will help you find effective ways to cope and minimize their impact on your well-being.

Stress-management techniques

To effectively manage stress, it's important to employ various techniques. Some common strategies include deep breathing exercises, meditation, engaging in hobbies or activities that bring joy, practicing relaxation techniques such as yoga or tai chi, and seeking support from friends and loved ones.

5) Connect with Others

Connecting with others is crucial for maintaining good mental health. Building social connections provides support, reduces loneliness, and promotes a sense of belonging. Whether it's through joining clubs or groups, reaching out to friends, or participating in community events, fostering these relationships can greatly enhance well-being.

The importance of social support

Social support plays a crucial role in maintaining good mental health. Having a strong social network provides emotional support, reduces feelings of isolation, and promotes a sense of belonging. It can also offer practical assistance and help cope with stressful situations.

Ways to make social connections

To make social connections, one can join clubs or interest groups, attend community events, or engage in activities that align with their hobbies. Volunteering, taking classes, and joining online communities are also great ways to meet new people and foster meaningful connections.

6) Set Boundaries

Learning to say no and setting boundaries is crucial for maintaining good mental health. It allows individuals to prioritize their needs and avoid burnout. By establishing boundaries, individuals can protect their mental well-being and maintain healthier relationships.

Learning to say no

Learning to say no is crucial for maintaining good mental health. It allows individuals to set boundaries, prioritize their own needs, and avoid unnecessary stress. Being able to assertively decline requests or obligations that are not in alignment with one's well-being is a valuable skill that promotes self-care and mental wellness.

Importance of boundaries for mental health

Setting boundaries is crucial for maintaining good mental health. Establishing limits in relationships and activities helps prevent burnout and overwhelm, allowing individuals to prioritize their own needs and well-being. Boundaries promote healthy communication and enable individuals to establish a sense of control and balance in their lives.

7) Practice Gratitude

Benefits of gratitude in daily life are numerous. It improves mental well-being, reduces stress, and enhances overall happiness. To practice gratitude, one can keep a gratitude journal, verbally express appreciation, or engage in acts of kindness towards others.

Benefits of gratitude

Gratitude has numerous benefits for mental health. It can improve overall well-being, enhance positive emotions, reduce stress and anxiety, strengthen relationships, and promote a more optimistic outlook on life. Practicing gratitude regularly can lead to greater overall happiness and satisfaction.

Ways to practice gratitude

Some ways to practice gratitude include keeping a gratitude journal, expressing appreciation to loved ones, practicing mindfulness of the present moment, and volunteering to help others in need.

8) Seek Professional Help

When it comes to taking care of your mental health, seeking professional help is crucial. If you find that your mental health is significantly impacting your daily life, it's essential to reach out to a qualified therapist or mental health professional who can provide the support and guidance you need. They can help you navigate through any challenges, develop coping strategies, and provide evidence-based treatment options tailored to your specific needs. Remember that seeking professional help is a sign of strength and self-care.

When to seek professional help

When to seek professional help: If you are experiencing severe symptoms of mental health issues, such as persistent sadness, anxiety, or changes in sleep patterns, it is important to consult a mental health professional for diagnosis and treatment. Remember, seeking help is a sign of strength and a step towards improving your mental well-being.

Finding the right therapist

Finding the right therapist is crucial for your mental health journey. Look for licensed professionals experienced in your specific concerns. Consider their approach, qualifications, and compatibility. Trust your instincts and don't hesitate to explore multiple options until you find the right fit.


In conclusion, prioritizing mental health resolutions is crucial for starting the new year strong. By setting self-care goals, practicing mindfulness and gratitude, and seeking professional help when needed, individuals can improve their overall well-being and thrive in the year ahead.

Why it’s important to prioritize mental health

Prioritizing mental health is crucial as it contributes to overall well-being. Taking care of one's mental health can lead to improved productivity, better relationships, and a higher quality of life. It allows individuals to effectively manage stress and navigate life's challenges with resilience. Neglecting mental health can have detrimental effects on various aspects of life, including physical health and emotional stability. Therefore, it is essential to prioritize mental health to live a fulfilling and balanced life.

Final thoughts and encouragement.

In conclusion, prioritizing mental health is crucial for overall well-being. By setting mental health resolutions and implementing positive changes, individuals can improve their quality of life. Remember to be patient with yourself and seek support when needed. You have the power to start the new year strong and take control of your mental well-being.

Mass shootings have become an all-too-common occurrence in today's society, leaving an indelible mark on both individuals directly affected by the tragedy and society as a whole. While the immediate effects of these horrific events are readily apparent, the long-lasting impact on mental health often goes unnoticed. In this blog post, we will explore the lasting effects of mass shootings on mental health and shed light on the importance of supporting individuals in the aftermath of such traumatic incidents.

  1. Post-Traumatic Stress Disorder (PTSD):

One of the most profound impacts of mass shootings is the development of Post-Traumatic Stress Disorder (PTSD) among survivors, witnesses, and even those indirectly affected. PTSD symptoms can include flashbacks, nightmares, severe anxiety, and a heightened sense of fear or hypervigilance. The constant fear of another shooting can lead to severe emotional distress and a decreased ability to function normally in daily life.

  1. Increased Anxiety and Fear:

Following a mass shooting, a sense of anxiety and fear can pervade entire communities. Individuals may become hyperaware of their surroundings, constantly scanning for potential threats. This heightened state of alertness can lead to difficulties in trusting others and venturing into public places, impacting both social interactions and overall quality of life.

  1. Survivor's Guilt:

Survivors of mass shootings often experience an overwhelming sense of guilt for having survived while others perished. This survivor's guilt can manifest as intrusive thoughts, self-blame, and a persistent feeling of not deserving to live. These thoughts can contribute to the development of depression, anxiety disorders, and a profound sense of isolation.

  1. Grief and Loss:

Mass shootings result in a tremendous loss of lives, leaving families and communities to navigate a grieving process that is both immense and complex. The grief experienced by those who lost loved ones can have a profound impact on their mental health, leading to depression, anxiety, and prolonged trauma. It is crucial to provide support and resources to help these individuals cope with their loss.

  1. Social Alienation:

Societal reactions to mass shootings can inadvertently perpetuate feelings of social alienation. Fear and collective trauma can result in stigmatization, discrimination, and ostracization of those directly or indirectly affected. This isolation can exacerbate existing mental health conditions and make it challenging for individuals to seek the support they need.


The aftermath of a mass shooting extends far beyond the physical harm inflicted. Mental health repercussions, though not immediately visible, can have a lasting impact on survivors, witnesses, and broader communities. Recognizing and addressing these psychological wounds is essential in fostering resilience and facilitating healing. It is incumbent upon society to provide comprehensive support systems, resources, and mental health services to help those impacted by mass shootings recover and rebuild their lives. Only by acknowledging the mental health consequences can we truly work towards preventing the lasting damage caused by these tragic events.

Communication is essential for any relationship to succeed, yet it can be difficult to maintain effective communication with your partner. If you’re struggling to communicate with your partner, it might be time to seek relationship counseling. In this blog post, we will explore the benefits of relationship counseling and how it can help you build effective communication. We will also provide some tips for finding marriage and relationship counselors in Winter Park, FL and Orlando, FL. With the help of relationship counseling, you and your partner can learn how to effectively communicate and build a stronger relationship.

The Benefits of Relationship Counseling

We all could use a little help with our relationships. Whether you’re in a long-term marriage, an emerging relationship, or somewhere in between, relationship counseling can be beneficial for both partners. Relationship counseling, at its core, is about improving understanding and communication between two people—and that's something everyone can benefit from.

Relationship counseling offers many benefits to couples and individuals. This type of therapy can help you learn to recognize and correct negative patterns of interaction that occur within your relationship, as well as improve the emotional connection and trust between partners. Additionally, it will help you better align on shared goals, values, and expectations in life, while also providing improved problem-solving and conflict resolution skills.

In addition to these benefits of relationship counseling, it also helps couples understand the underlying causes of communication breakdowns within their relationships so they can develop healthier communication skills and tools to create a safe environment for talking about issues they may be facing together or individually. As you engage in effective communication with your partner through couple’s therapy sessions near Winter Park, FL, or Orlando, FL, you'll have the opportunity to practice active listening while gaining insight into each other’s needs and perspectives, as well as learning how to accurately express your feelings without causing harm or resentment within the relationship. Furthermore, by working together with a therapist on conflict resolution techniques tailored specifically to your needs, you will gain the tools necessary for resolving disagreements more effectively in future interactions, thus creating healthier behaviors towards one another going forward.

Relationship counseling is designed not only to teach better coping strategies but also to identify expectations each individual has within their respective roles within the partnership, setting boundaries so both parties are comfortable expressing themselves authentically without fear of repercussion while still respecting one another's wishes. If this sounds like something that could benefit your current situation, then contact us today for more information on how we can help couples improve their communication skills using evidence-based practices tailored specifically to their unique situation!

Building Effective Communication Through Couples Counseling

Effective communication is an essential part of any healthy relationship. Unfortunately, couples can sometimes struggle to communicate effectively with each other. Through couples counseling, you and your partner can learn the necessary skills to create a safe and trusting environment for effective communication. At Back to Balance Counseling, located in Winter Park, FL and serving the Greater Orlando area, we specialize in helping couples learn how to improve their relationship through effective communication.

One key skill to developing effective communication is understanding each other's perspectives. It's important that both partners take the time to really listen to each other's perspective on a situation before responding or making decisions together as a couple. This will help avoid misunderstandings and allow for more meaningful conversations between partners.

Active listening is another important skill for effective communication that can be learned through couples counseling sessions at Back to Balance Counseling. Active listening involves really paying attention when your partner is speaking, repeating back what they said so you understand it fully, and then providing constructive feedback when needed without getting defensive or argumentative. This will help reduce conflicts between partners by allowing them both to be heard and understood without judgment from either side of the conversation.

In addition, learning different constructive techniques for resolving conflicts can also help build more effective communications within relationships over time with practice during counseling sessions at Back to Balance Counseling. It's important that partners not only learn how to express their feelings openly but also know how best to resolve issues together as a team instead of against each other as adversaries, by avoiding blaming language while seeking compromise instead of insisting on getting your own way all the time - something which often leads nowhere fast! Finally, understanding appropriate boundaries within relationships helps ensure that everyone involved has respectful expectations around communicating with one another, which further supports creating an atmosphere where productive conversations are possible even when disagreements occur!

Understanding and Resolving Conflict in Relationships

Conflict is an inevitable part of any relationship, and learning how to effectively communicate with your partner can help you resolve it. Relationship counseling, marriage counseling, and couples counseling are all great options for understanding the source of relationship conflicts and how to address them. Through these types of counseling, individuals in relationships can uncover the triggers that lead to arguments so they can be avoided in the future.

It’s important to learn techniques for validating and expressing feelings in a healthy way, as well as strategies for establishing mutual respect, trust, and understanding. Developing healthier approaches to conflict resolution is key to having a successful relationship. When discussing difficult topics or issues with your partner, it's important to clearly and calmly state your needs and wants in the relationship. Pay attention to the body language and verbal cues of your partner while staying focused on the conversation at hand; actively listen when they share their ideas or opinions. Acknowledge their feelings without attacking or blaming them; express yourself honestly but concisely without making judgments based on assumptions.

When things become heated during a disagreement or argument, take time away from each other if necessary before responding. This will give you both time to reflect on what was said before responding too quickly out of anger or frustration. Remember that using “I” statements rather than “you” statements is more effective when communicating with your partner about difficult topics. This will help keep conversations productive by focusing on how you feel rather than attacking them directly about their actions or attitudes towards certain situations. Lastly, practicing active problem-solving skills together can help better understand each other's perspectives while being mindful not only of what's being said but also how it's being said. By following these tips, couples can work towards resolving conflict while maintaining healthy relationships through effective communication.

Finding Marriage & Relationship Counselors in Winter Park & Orlando FL

Good communication is essential for any marriage or relationship to thrive. It is the foundation on which couples build trust, understanding, and emotional security. If you are in a relationship and feeling disconnected from your partner, it may be time to consider counseling services in Winter Park and Orlando, FL. In this section, we will discuss how effective communication can help couples create meaningful conversations to improve their relationships.

First of all, it is important to understand the importance of communication in relationships and its impact on marriages/relationships. Without effective communication skills, partners can become disconnected from one another, making it difficult for them to work through their issues together. To make meaningful conversations happen between you and your partner, it is necessary that both parties take the time to talk about their relationship openly and honestly with each other. This means listening attentively while allowing each other enough room for both perspectives without being judgmental or dismissive of any feelings expressed by either person.

In addition to these steps towards better communication between couples, there are also various techniques that can be employed when talking with your partner, such as active listening (hearing what your partner has said without interrupting) and speaking calmly (avoiding harsh words or tones). Learning these techniques will help create an environment of emotional security where partners feel comfortable discussing any issues they may have without fear of judgment or criticism from one another.

When searching for a counselor in Winter Park & the Greater Orlando, FL area, who specializes in marriage & relationships counseling, investigate options for professional counseling services available in the area by researching different counselors online or asking friends who have used similar services before finding one that meets your needs, including expenses covered by insurance if applicable. Couples therapy provides many benefits, such as developing better conflict resolution skills, as well as learning how to effectively communicate with one another, which can help strengthen relationships over time. So if you feel like this could be beneficial, give it some thought! At the end of the day, remember that having good communication is key when trying to maintain healthy marriages/relationships – so do not hesitate to take action today!

To Wrap Up

It is clear that relationship counseling can be a valuable tool for couples seeking to strengthen their relationship. Couples counseling can help partners learn to communicate more effectively and build trust and understanding between them. By engaging in effective communication, couples can work towards resolving conflicts while maintaining healthy relationships. If you are struggling with communication in your relationship, reach out to Back to Balance Counseling today for marriage or couples counseling in Winter Park, FL. Our experienced therapists are here to help you and your partner build a stronger connection through evidence-based practices tailored specifically to your needs. Take the first step towards improving your relationship today!

Chronic pain is a condition that can be physically and emotionally debilitating. Millions of people struggle with chronic pain each year, and many of them don't know where to turn for help. In this blog post, we will discuss the mind-body connection in relation to chronic pain. We will explore the psychological effects of chronic pain and how counseling can help those who are struggling. If you or someone you know is dealing with chronic pain, please don't hesitate to reach out for help!

The mind-body connection is an important factor to consider when dealing with chronic pain. Chronic pain can cause psychological difficulties such as anxiety, depression, and difficulty connecting with others. It can also influence physical responses by altering the body's perception of pain and creating muscle tension or fatigue. The combination of mental health issues and physical symptoms can be overwhelming and lead to feelings of powerlessness.

Just as chronic pain can cause psychological difficulties, psychological difficulties can also cause chronic pain, interestingly enough.  Chronic stress can lead to muscle tension, inflammation, and other physical symptoms that manifest as pain. Additionally, a person's emotional state can directly influence their experience of pain - if they are feeling fearful or stressed, the intensity of the pain may be heightened.

Traumatic experiences can also be influential in the development of chronic pain.  Chronic pain can be triggered by or associated with a traumatic event. For example, if a person experienced physical trauma during an accident or assault, they may later experience chronic pain as a result of that trauma. Psychosomatic pain, or pain caused by psychological factors, is another example of how psychological trauma can develop parallel to physical trauma or health concerns.

Fighting against one's chronic pain is often not the answer. Rather, it's important to learn how to become mindful of one's physical and mental state. Chronic pain is an ongoing process that requires knowledge and understanding in order to be managed properly. One's reaction to their chronic pain can be the difference between living a painful existence or thriving despite the difficulty.

Counseling can be a valuable tool in helping people cope with chronic pain and its associated mental health issues. A therapist can work with an individual to help them process their emotions, develop coping skills, and gain insight into their own thought patterns. Having access to this kind of support allows an individual to gain a better understanding of their condition and develop strategies to manage it more effectively.

In conclusion, chronic pain is a serious condition that can have both physical and psychological consequences. It is important to pay attention to the mind-body connection when dealing with chronic pain and seek out professional counseling if necessary. With the right support, individuals can learn how to work through their challenges and find healthier, more effective ways to manage their pain. For more information on the psychological concerns surrounding chronic pain, check out this article published by the American Psychological Association: More Info.

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here

Grief is a natural response to loss, and it can be extremely difficult to work through. There are five stages of grief that we all go through: denial, anger, bargaining, depression, and acceptance. Each stage can be incredibly painful and overwhelming. It is important to remember that there is no right or wrong way to grieve; everyone experiences grief in their own unique way. If you are experiencing grief, know that you are not alone. There is help available, and you do not have to face this pain on your own.

Denial is the first stage of grief. During this stage, we may feel a sense of shock and disbelief about our loss. We may try to deny what has happened or suppress our emotions in order to cope with the reality of our loss.

The second stage is anger. It’s normal to feel angry during this time. We may feel anger towards ourselves, the person who has died, or even the world. Remember that it is okay to express our anger and it does not make us a bad person.

Bargaining is the third stage of grief. During this stage, we may try to make deals with ourselves or a higher power in order to try and reverse the situation.

Depression is the fourth stage of grief. During this stage, we may feel overwhelmed by sadness and loss. It is important to remember that it is normal to feel sad during this time and that there are resources available to help support us through this difficult period.

The fifth and final stage of grief is acceptance. During this stage, we can start to find meaning in our life again and move forward in a healthy way. It may take some time to get to this point, but it is possible with the right help and support.

Grief can be an incredibly difficult emotion to process, but it doesn’t have to be done alone. If you are struggling with grief, reach out to your friends, family, or a mental health professional for support.  With the right help and support, we can work through it and find some peace again. If you are interested in learning more about grief and the grieving process we all go through then check out the info provided by HelpGuide, a trusted nonprofit advocating for mental health awareness: More Info.

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here

Autism Spectrum Disorder (ASD) is a mental health condition that impacts how a person communicates and interacts with others. It is a spectrum condition, which means that there is a wide range of symptoms and characteristics that can be present in people who are diagnosed with ASD. The Autism Spectrum is often misunderstood, and there is still a lot of stigma surrounding it today. In this blog post, we will discuss what the Autism Spectrum is, and why the stigma needs to go.

People who are on the Autism Spectrum can have a variety of different characteristics, such as difficulty with social interactions and communication, restricted interests, and repetitive behaviors. Autism is also characterized by sensory processing issues, where stimuli from the environment can be overwhelming and cause extreme reactions. It’s important to remember that everyone on the Autism Spectrum is unique, and there is no one-size-fits-all description of Autism.

Unfortunately, people with Autism are still subject to stigma today. This can manifest in anything from subtle microaggressions to blatant discrimination. The stigma surrounding Autism often comes from misunderstandings about the condition, as well as misconceptions about what it means to be on the Autism Spectrum.

It is essential to break down the stigma surrounding Autism by educating ourselves and others about Autism. This means understanding that Autism is a spectrum disorder, and there is no universal experience of being on the Autism Spectrum. It also means acknowledging the unique challenges and strengths that people with Autism face, as well as respecting their needs and experiences.

We all have a role to play in creating an inclusive society where Autism is not stigmatized, but rather accepted and embraced. By spreading awareness and understanding of Autism, we can promote acceptance and equality for all people on the Autism Spectrum.  With this support, everyone can reach their fullest potential, no matter what mental health condition they may have.

Hopefully this blog post has given you an insight into Autism Spectrum Disorder and why the stigma around Autism must go. By educating ourselves and others about Autism, we can create a more inclusive society where everyone is accepted and appreciated. It's time to end the stigma— Autism belongs in our communities and deserves to be respected!

If you're looking for a new show to watch and/or would like to learn more about the Autism Spectrum, check out this wonderful TV show on Netflix that does a wonderful job demonstrating the stigma and limitations that those on the Autism Spectrum must deal with at a global level: Extraordinary Attorney Woo.

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here

We all have them. Learned limitations. They are boundaries that we often put between ourselves and our goals, sometimes without even realizing it. Sometimes these limitations are real-world restrictions, like a lack of money or time. But other times they are entirely self-imposed, based on our beliefs about what we can or cannot do. In this blog post, we will explore the concept of learned limitations and how they hold us back from achieving our goals. We'll also discuss some ways to overcome these boundaries and achieve success!

Learned limitations can manifest in different ways. They may take the form of anxiety or fear about a certain activity, or even negative self-talk such as “I can’t do this” or “I’m not good enough.” Learned limitations can also be a result of physical pain or mental health issues, such as depression or anxiety. It’s important to be aware of the ways in which we limit ourselves when it comes to reaching our goals. Other kinds of learned limitations might be based on our beliefs about the world or what others think of us.

It can be difficult to recognize and overcome learned limitations, but it is possible. The first step is to become aware of them and what they are stopping you from doing. Once you have identified the limitations, you can take steps to break through them. This may include exploring why they exist and addressing any underlying mental or emotional issues, or simply building your confidence by taking small steps towards your goal. Other ways to address these boundaries include talking to a mental health professional, getting support from family and friends, or enrolling in a class or program that can help you build the skills necessary to reach your goals.

In conclusion, learned limitations are boundaries that can hold us back from achieving our goals. It’s important to be aware of the ways in which we limit ourselves and take steps to overcome them. With enough determination and a willingness to face our fears, it is possible to break through learned limitations and achieve success!

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here

Did you know that physical wellness habits can impact mental health? In fact, many basic needs like sleep, nutrition, hydration, and exercise are essential for a healthy mind. Unfortunately, many people don't realize this and instead focus on treating the symptoms of mental illness. If you're looking to improve your mental health, it's important to start by focusing on your physical wellness. In this blog post, we will discuss some of the most important physical wellness habits that you need to incorporate into your life!

Sleep is a commonly overlooked aspect of both mental and physical health that our society does not typically prioritize.  The recommended amount of sleep for adults is 7-9 hours a night. Not only does quality sleep help regulate your mental health, but it also helps support physical health and boost your immune system. Therefore, it is important to make sure that you are getting enough quality sleep every night.

Nutrition is another major factor in physical wellness. Eating healthy foods can help promote brain health and provide energy throughout the day. Make sure to include a variety of fruits, vegetables, whole grains and lean proteins in your diet. Additionally, make sure to avoid processed and sugary foods that can lead to an energy crash.

Staying hydrated is also very important for physical wellness; it helps you stay focused, energized, and productive. Make sure to drink plenty of water throughout the day and avoid sugary drinks like soda or energy drinks. It’s recommended to drink 8-10 glasses of water a day. If you struggle with drinking enough water, try carrying around a reusable water bottle with you throughout the day or setting reminders on your phone.

Exercise can have an incredible impact on both physical and mental wellness. Physical activity increases blood flow to the brain, releasing chemicals that make you feel good. It also helps to reduce stress hormones like cortisol, which can lead to improved moods and increased energy levels. Exercise can look different for everyone, but it is important to find something that works for you and make it a regular part of your day.

Finally, it's important to take time for yourself. Stress can be a major factor in decreasing physical and mental health. Taking time for self-care, whether that means reading, taking a yoga class, or meditation, is essential.

Physical wellness habits should not be overlooked when looking to improve mental health. By incorporating quality sleep, nutrition, hydration, exercise, and self-care into your life, you can help contribute to an overall healthier lifestyle. Follow up with your physical health by learning more about through a trusted academic institution, University of New Hampshire: Follow Up.

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here

The holidays are a time of joy and celebration for many people, but for others they can be a time of stress and depression. Seasonal affective disorder (SAD) is a type of depression that typically occurs during the winter months, when there is less daylight. The stress associated with the holidays, along with the colder weather and shorter days, can be very difficult to manage. In this blog post, we will discuss five ways to manage seasonal stress and depression.

How can one know if they are experiencing symptoms of seasonal depression, though? Symptoms might include being lethargic and unmotivated, having difficulty getting out of bed in the morning, feeling sad or irritable, or experiencing changes in appetite and sleep patterns. In this blog post, we will discuss five ways to manage seasonal stress and depression.

1. Take Time for Self-Care: During the holidays, it can be easy to get caught up in all the activities and forget to make time for yourself. Make sure to schedule some "me" time each day to do things that help you relax and recharge. Whether it's taking a bath, reading a book, or going for a walk, make sure you find something that helps you relax and enjoy the moment.

2. Spend Time with Friends and Family: Surrounding yourself with positive people who can show their support can be very beneficial for managing stress during the holidays. Take time to connect with your loved ones and share how you're feeling. They may be able to offer words of encouragement, or simply lend a listening ear.

3. Exercise Regularly: Exercise is one of the most effective ways to reduce stress and boost your mood. Even if it's just a walk around the block, engaging in some form of physical activity will release hormones like serotonin that can help with managing stress and depression.

4. Get Enough Sleep: Lack of sleep can have a major impact on how we manage stress and depression. Make sure to get seven to eight hours of quality sleep each night and try to avoid late nights or sleeping in too late during the day.

5. Talk to a Professional: If you're feeling overwhelmed and unable to cope, it's important to seek professional help. A mental health professional can help you find healthy ways of managing your stress and depression during the holidays.

By taking these steps and making time for self-care, you will be better equipped to handle the stress associated with the holidays and seasonal depression. Don't let stress or depression get in the way of enjoying this special time of year. Reach out for help, if needed, and remind yourself that you are not alone. If you’re looking for more information on seasonal mental health, then check out this link to the trusted National Institute of Mental Health: More Information.

Happy holidays!

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here

We've all been there. A situation arises that has the potential to cause conflict, and instead of addressing it head-on, we take the easy way out and avoid it. This is known as conflict avoidance, and while it might seem like a harmless tactic, it can be damaging for our mental health and our relationships. In this blog post, we'll explore the dangers of conflict avoidance and how to change your approach so that you can have healthier, more satisfying relationships.

The dangers of conflict avoidance can include a variety of different variables and outcomes: 

- Negative mental health effects. When conflict is avoided and left unresolved, it can lead to emotional suppression, stress, anxiety, and depression.

- Unmet needs. By avoiding conflict, we are often leaving our own needs unmet as well as the needs of others.

- Poor communication. The lack of open communication in a conflict situation can lead to misunderstanding, miscommunication, and the inability to effectively express one's thoughts and feelings.

- Unresolved problems. Ignoring conflict means that any underlying issues or problems that may be causing the conflict remain unresolved. This can lead to further resentment and a deterioration of the relationship.

To break out of the cycle of conflict avoidance, it's important to develop a new approach to communication and conflict resolution. Here are a few tips:

- Take time to reflect. Before entering any conversation or engagement with someone, take some time to think about the situation from both sides. This will help you understand their perspective and prepare you for a more productive conversation.

- Be open and honest. Make sure to express your thoughts and feelings openly and honestly, without judging or blaming the other person. This will help ensure that both parties can come to a resolution with mutual respect.

- Listen actively. Active listening is key when resolving conflict, as it allows both parties to understand each other's point of view. Make sure to pay attention to the other person and listen carefully without interruption or judgment.

- Focus on Feelings. Conflict often arises due to differences in feelings, so make sure to identify and acknowledge the feelings of both parties involved before attempting to resolve the situation. - Focus on solutions. Rather than getting stuck in endless debate over who is right or wrong, focus on identifying potential solutions that both parties can agree with and move forward from.

By using these tips and changing our approach to conflict resolution, we can create healthier and more meaningful relationships with those around us. Conflict is an unavoidable part of our lives, but by avoiding it, we are only creating further problems. Taking the time to understand the dangers conflict avoidance poses and learning how to change our approach can help us develop better mental health and stronger relationships in the long run. Here's more info on conflict avoidance from Psychology Today, a trusted directory for therapists and psychological information: More Info.

- Aaron Schwartz
Registered Mental Health Counseling Intern
Feel free to learn more or schedule a session here