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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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Is EMDR For Me?

April 30, 2021

Hannah Hopper, LPC Maybe you’ve heard of EMDR from a friend, your therapist has referenced it as a treatment to try, or you’ve seen it in a TV show. EMDR – Eye Movement Desensitization and Reprocessing – is a type of therapy that uses bilateral stimulation or eye movements to help clients process and desensitize traumatic events and beliefs. It has quickly gained popularity since it was first developed, and is now one of the leading evidence-based…

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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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How Do I Sleep at Night, Part I?

April 13, 2021

By: Bridgette W. Gottwald, LPC, NCC   Not the best sleeper? That’s okay – you’re not alone. Research tells us that poor sleep has an adverse effect and immediate negative effects on your “hormones, exercise, performance and brain function.” Additionally, it can increase weight gain and put you at a higher risk for disease. This blog will share seventeen evidence-based tips to help you get better sleep at night.  Increase light exposure during the day  Your body has…

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How Do I Create Better Boundaries? Part 2

April 12, 2021

Hannah Hopper, LPC, NCC  I work with many clients who want to establish better boundaries in their relationships, and typically after setting a boundary, people feel a greater sense of autonomy and freedom. In my last blog, I focused on ways to identify when you may be needing a boundary, and how to listen to your feelings. This blog is more focused on how to have a conversation around boundaries and steps to take that may help…

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