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What are Adverse Childhood Experiences (ACEs)?

May 22, 2021

Amanda Ann Gregory, LCPC  Are there certain experiences that can commonly cause trauma responses in children? Yes, and we have identified the most common of these experiences, which are known as Adverse Childhood Experiences (ACEs).  In 1995 and 1997, CDC-Kaiser-Permanente conducted a massive study to identify the most common experiences that can cause a child to suffer trauma in childhood and later in adulthood. These experiences- called “ACEs” – have helped adults better understand not only the…

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Self-Compassion and Mindfulness, Part II

May 19, 2021

Abby Hauer, MC, LAC Self-Compassion and Mindfulness, Part II: How Do I Put It in Practice? More on Mindfulness Mindfulness does not have to be five minutes of silence or a guided meditation. Mindfulness can be incorporated into your life anyway that you see fit! The most important part of being mindful is bringing your awareness to what’s happening in the moment. Not thinking about what you could be doing in five minutes or what you did…

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Self-Compassion and Mindfulness, Part I

May 18, 2021

Abby Hauer, MC, LAC I would like to preface this blog by sharing with you that I used to roll my eyes when someone would mention mindfulness – I just did not buy into it. However, Mindfulness has been proven to be effective time and time again through research. But what the heck is it? Before I was able to understand mindfulness, I had to first understand what self-compassion was. Self-Compassion and Mindfulness, Part I: What Does…

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7 Exercises to Improve Your Mood

May 16, 2021

Mary-Lauren O’Crowley, MA, NCC The notion that exercising can be relaxing is hard to grasp, but it is accurate. At first, you may have to tolerate it, but then as your physique improves and your mental capacities get the hang of it, it becomes pure bliss. A study established that exercising increases beta-endorphins in your blood. The presence of these neurochemicals causes psychological and physiological changes. One change echoed by many researchers is exercise-induced euphoria, which can…

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Intuitive Eating During The Holidays

April 29, 2021

Melanie Lustbader, LPC Do you feel more stressed around the holidays?  If the answer is yes, it may be from financial stress, family, loss, and added emphasis on food.  According to Healthline.com, “Intuitive eating offers an empowering approach to holiday food choices for both your body and mind, resulting in more enjoyment, less guilt and better health” (Garone, 2020). Intuitive eating is when an individual becomes more aligned with their body’s natural hunger cues. Some individuals can…

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How Do I Make Use of My Time During the Pandemic?

April 28, 2021

By: Bridgette W. Gottwald, LPC, NCC “Everything that happens to us happens to our minds as well. Anything external has an imprint on everything internal.”  To understand and comprehend what affects us on the outside, we must look inward. We all can’t go outside and do what we normally do, so it’s time to go inside.  If You Can’t Go Outside, Go Inside: How Do I Make Use of My Time During the Pandemic?   2020 has…

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How to Set Clear Boundaries

April 27, 2021

Matthew Cuddeback LCSW             We have all been there, someone who we want to be a part of our lives is doing things is in way that is not healthy for us. They may not mean to be doing this problematic thing, or they may think they are in the right in how they are acting. However, whether it is intentionally problematic or not does not change the fact that you do not have to let them…

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How to Reduce Stress to Improve Quality of Life

April 26, 2021

Mary-Lauren O’Crowley, MA, NCC  You don’t need to look too far in today’s society to see people who are worn out, fatigued, and stressed. Chances are, you yourself have had some enjoyable times, but you have likely also known your own fair share of stress. It doesn’t take much to ask why many like yourself experience stress. The world is currently in a pandemic, unemployment is at an all-time high, balancing family life with career pursuits requires…

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How to Fight Negative Self-Talk

April 25, 2021

Matthew Cuddeback LCSW            We all have those moments when we tell ourselves things that aren’t helpful or particularly kind- “I’m so stupid for thinking that. Why am I such a loser? How could I think they liked me? I am not good at my job, etc.” These thoughts build up over time and form powerful beliefs. It is important to recognize when this happens and to do work to counteract these patterns of negative thinking. There…

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How Do I Sleep at Night, Part II?

April 14, 2021

By: Bridgette W. Gottwald, LPC, NCC If you read my last blog post, How Do I Sleep at Night, Part I?, you learned about seven ways to improve upon better sleep and sleep quality at night. Here is the next part to this two-part blog series that share more helpful information about improved sleep patterns and habits.   Cut back on alcohol  Alcohol increases the “symptoms of sleep apnea, snoring and disrupted sleep patterns.” Additionally, it alters the…

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