This interpersonal process group is designed specifically for adults who are seeking to gain a deeper understanding of themselves and their mental health while also working to enhance their relationships with those around them. This type of group environment encourages individuals to explore their thoughts and feelings while providing valuable insight into their interactions with […]
Marriage: The Sacred, Sticky Truth Behind the Fairytale
Sometimes we imagine marriage as a place we arrive— a finish line of sorts. A symbol of certainty and security, that says “we made it.” But the truth? Marriage isn’t a destination. It’s a living relationship that is always unfolding. You’re not failing because you’ve hit bumps in the road. You’re simply on the road. Marriage […]
Building Confidence and Connection: The Power of Board Game Groups for Neurodivergent Teens
Adolescence is a pivotal time for developing social skills, self-confidence, and meaningful relationships. For neurodivergent teens, traditional social settings can often feel overwhelming or unaccommodating. That’s where structured, interest-based groups—like our new board game group at Get Centered Counseling—can make a significant difference. Why Board Games? Board games are more than just entertainment; they serve […]
The Proven Power of Therapy: Why Seeking Help Is a Sign of Strength
In today’s fast-paced, often overwhelming world, taking care of your mental health is not just a luxury—it’s essential. While some people still associate therapy with crisis or weakness, the truth is that counseling is a powerful tool for growth, resilience, and long-term well-being. And the research backs this up. At Get Centered Counseling & Coaching, […]
Breaking the Stigma: Empowering Yourself Through Therapy
In a world where we are constantly managing responsibilities, relationships, career pressures, and emotional ups and downs, the idea of seeking therapy can feel overwhelming—or even unnecessary. Yet, choosing to pursue counseling or coaching is one of the most courageous and empowering decisions a person can make. At Get Centered Counseling & Coaching, we believe […]
Exploring Parenting Challenges by Age: Preteens
Are you the parent of a preteen (9 to 13 years of age)? If so, you’ve probably noticed many of their behaviors starting to shift over the past few months or years. Here are a few of the challenges that parents commonly face when their children are in their “tween” years: Friends vs. family – Younger […]
Living in the In-Between: The Power of the “Ah-Ha” and the Peace of Acceptance
There’s nothing quite like a good ah-ha moment. You know the kind—when all the puzzle pieces finally click into place. The fog lifts, the storyline makes sense, and we understand why. Ah-ha! That’s why they pulled away. Ah-ha! That’s the lesson I was supposed to learn. Ah-ha! That’s the reason for the struggle. Even when the insight […]
The Whole Picture: A Holistic Approach to ADHD and Wellness
ADHD (Attention-Deficit/Hyperactivity Disorder) is often thought of as a childhood condition defined by distractibility, impulsivity, and restlessness. However, ADHD affects both children and adults, and its impact extends far beyond attention span or academic performance. To truly support those with ADHD, we must take a holistic approach—one that recognizes how the condition influences both physical […]
Understanding ADHD: A Whole-Person Approach to Counseling and Rehabilitation Coaching
Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects millions of people worldwide. Characterized by inattention, impulsivity, and hyperactivity, ADHD can significantly impact various aspects of life, including academics, work, relationships, and overall well-being. However, with the right support system, including counseling and ADHD rehabilitation coaching, individuals can thrive despite their challenges. A whole-person approach […]
3 Powerful Breathing Exercises to Manage Stress
Stress is an inevitable part of life, but how we manage it can make all the difference in our mental and physical well-being. One of the simplest yet most effective ways to reduce stress is through mindful breathing exercises. Controlled breathing not only calms the nervous system but also enhances focus, lowers blood pressure, and […]
Understanding Excellent Counseling/Coaching Services: A Guide to Finding the Right Support – Celebrating Get Centered 5th Year Anniversary
Life presents challenges that can sometimes feel overwhelming. Whether it’s stress, anxiety, relationship struggles, grief, or personal growth, counseling services provide a safe space to explore thoughts, emotions, and behaviors with the guidance of a trained professional. However, not all counseling services are the same. Understanding what makes a counseling service excellent can help you […]
Effective Stress Management: Techniques and Resources for a Healthier Life
Stress is an inevitable part of life, and while some stress can be motivating, excessive or chronic stress can negatively impact both physical and mental health. Learning to manage stress effectively is essential for maintaining overall well-being. As counselors, we often help individuals navigate stress by providing them with practical techniques and valuable resources. In […]
The Power of Authenticity and Autonomy in Relationships
In the realm of relationships, two vital components stand out as fundamental for long-term success: authenticity and autonomy. These elements not only foster genuine connections but also create an environment where individuals feel valued and respected. Without authenticity and autonomy, relationships can become imbalanced, leading to dissatisfaction and emotional distress. This blog explores why these […]
The Path to Emotional and Relationship Wellness: A Guide to Thriving Connections
In today’s fast-paced world, emotional and relationship wellness often take a backseat to career goals, responsibilities, and social obligations. However, maintaining healthy emotional well-being and nurturing strong relationships are essential for a fulfilling and balanced life. In this blog, we will explore the importance of emotional wellness, how it impacts relationships, and practical tips to […]
Prioritizing Self-Care During the Season of Love
February is often associated with love, romance, and grand gestures, thanks to Valentine’s Day. While celebrating love is wonderful, this season can also bring up feelings of loneliness, pressure, or even anxiety—whether you’re single, in a relationship, or somewhere in between. That’s why prioritizing self-care during this time is essential. When we nurture our own […]
Building Stronger Connections: Relationship Wellness and Self-Love Through Boundary Setting
Healthy relationships—whether romantic, familial, or platonic—are built on trust, respect, and clear communication. At the heart of these connections lies an essential yet often under appreciated skill: boundary setting. Boundaries are not walls to isolate us but bridges that create mutual respect and understanding. They empower individuals to prioritize their well-being while fostering healthier, more […]
Emotional Wellness and the Impact to Physical Health
At Get Centered we know and honor how emotional wellness significantly impacts physical health, as the mind and body are deeply interconnected. It is our vision, it is our work and it is how we support you in your Whole Person Approach to Care. Here are some ways emotional wellness influences physical health, supported by […]
Whole Person Counseling: A Holistic Approach to Wellness
In today’s fast-paced and ever-changing world, the pressures of daily life can take a toll on our well-being. From juggling careers and relationships to managing finances and maintaining physical health, many of us often feel stretched thin and out of balance. Counseling has long been a trusted avenue for individuals seeking guidance and support, but […]
Exploring Parenting Challenges by Age: Toddlers
If you have a toddler (1 to 3 years of age), you’re probably feeling overwhelmed. If so, you’re not alone. As children reach this stage of development, they often begin displaying more behavior issues, which can be incredibly challenging for their parents. Below are a few of the obstacles commonly faced during the toddler stage, […]
Exploring Parenting Challenges by Age: Preschool- & School-Aged Children
Do you have a preschool- or school-aged child (3 to 9 years of age)? If so, you’re probably beginning to encounter challenges that you didn’t experience during their infant and toddler years. Below are some of the obstacles that parents commonly face with children this age, as well as tips for how to address them: […]
Conflict Resolution Strategies for Couples
Conflict is natural, and every couple will experience it at some point in their relationship. The difference between a couple who can navigate this conflict and those who allow conflict to break their bond comes down to proven conflict resolution strategies. The following are highly effective strategies every couple can use to get to the […]
3 Types of Boundaries
You may have heard about the benefits of setting boundaries with family, friends, and coworkers—by communicating your needs and wants, you can boost your self-esteem, prioritize your mental and emotional health, and improve your overall well-being. In the long run, boundaries can also enhance the relationships you have with those around you since they can […]
Unlocking Potential: The Benefits of Executive Functioning Therapy for Children and Parents
Executive functioning (EF) refers to the mental processes that enable us to plan, focus attention, manage time, remember instructions, control impulses and emotions, complete tasks, problem-solve, and motivate. For children and their parents, developing these skills can be transformative, laying the foundation for academic, social, and personal success. Executive functions develop rapidly in early childhood […]
2 Locations to Serve You Are Better Than 1
Thank you for being a part of our Wellness Community. We are grateful for your trust and will continue to provide you with our excellent balanced approach to care. To learn more about our approach go to https://getcenteredcounselingstl.com/about/. Our vision is to strive to provide 5 star service and your on-going support and words of […]
The Importance of Reflection – “If I Had My Life To Live Over”
Mastering the art of reflection and self-awareness is a transformative journey of self-discovery and personal growth. Through self-reflection, you can gain valuable insights into your thoughts, emotions, and behaviors—especially crucial in today’s remote work environment. Working asynchronously can sometimes lead to feelings of isolation, making it essential to be gentle with your mind and guard […]
Why We Don’t Take Insurance
It’s not easy finding a therapist. You’ve got to search for someone who is licensed, has experience treating your particular issue, and someone who you feel comfortable opening up to. Many know the frustration of finding someone who ticks all of these boxes, only to realize that they don’t take insurance. The truth is, roughly […]
What Are the Main Causes of Postpartum Depression
Many new mothers experience the “baby blues” for a couple of weeks after giving birth—this often includes anxiety, crying, difficulty concentrating, irritability, mood swings, reduced appetite, sadness, and trouble sleeping. But if your symptoms are especially severe or persist for longer than two weeks, you might have what’s known as postpartum depression. Postpartum depression has […]
What is Executive Dysfunction?
The brain has three main executive functions: working memory (which helps you remember what you’re doing at the present moment), cognitive flexibility (which helps you shift your thinking from one topic to another), and inhibition control (which helps you focus and stop yourself from saying and doing certain things). Executive dysfunction disrupts these functions, making […]
What Not to Say to Some with Obsessive Compulsion Disorder (OCD)
If a friend or family member has obsessive-compulsive disorder (OCD), you probably want to do whatever you can to help them. But if you’ve never dealt with this disorder yourself, you might have a hard time figuring out what to say. Your goal should be to empathize with them and offer support, so with that […]
What Are the 5 Stages of PTSD?
You’ve likely heard of post-traumatic stress disorder (PTSD), a mental health condition that can cause someone to experience anxiety, flashbacks, nightmares, and other symptoms after living through a traumatic event. But did you know that the mental health community commonly divides PTSD into five stages? They are: Impact – This stage occurs immediately after someone […]
Rumination: What It Is and How to Stop Doing It
Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future. Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can […]
Is Happiness Really a Choice
You might have heard that happiness is a choice and wondered if that’s actually true. Unfortunately, for some individuals, mental health conditions like depression and bipolar disorder make it difficult for them to feel happy. There can also be several factors outside someone’s control—such as their age, physical health, or geographic location—that could make it […]
3 Habits That Could Be Affecting Your Mental Health
Oftentimes, when we think about what could harm our mental health, our minds go to major life events—the loss of a job, the end of a relationship, or the death of a loved one. But small habits that often go unnoticed can also play a major role. Below are three common habits that could be […]
5 Summer Activities That Can Boost Your Mental Health
The sun’s out, the temperature is rising, and… you’re feeling depressed. While people typically experience the effects of seasonal affective disorder (SAD) in the fall and winter months, this condition can also cause some individuals to feel depressed in the spring and summer. Whether you have SAD or you’re feeling depressed for another reason, here […]
School to Summer Caregiver Essentials
Transitions can be tough for everyone! Whether it’s adjusting from the structured routine of school to the more relaxed pace of summer, these changes can throw us all for a loop. As a Counselor, I often highlight the stress our body endures as we continuously adapt to life’s ebbs and flows. Now, we can think […]
The Invisible String Theory: The Unseen Connections that Bind Us
Have you ever felt an ache in your heart while thinking of someone you miss out of the blue? Maybe you’re at work, and the thought of your child being away at school tugs at your heart strings. Or your partner just left for a few minutes to get your favorite ice cream, and the […]
The Neurology of Modeling Emotion Regulation for Your Children: Why It Matters
In the intricate dance of parenting, we often find ourselves navigating the storms of our children’s emotions. From a toddler’s tantrums to the teenager’s angst, emotions can run high and unchecked if not appropriately managed. Here is where our job falls into play: as parents, we play a crucial role not only in helping our […]
Stress vs. Anxiety – Stressed? Start Here
From academic to work deadlines, to shifting school and sports schedules, spring can bring a season of stress. With change, stress can be found peeking its head around the corner, reminding you of what is next. Or what could, would, or should be next. That is the nature of stress: a dynamic force that reacts […]
Establishing Work-Life Balance with Boundaries in a Hyperconnected World
Work-life boundaries and the line between work and personal life continue to blur as connection is prioritized. With smartphones buzzing around the clock, it can feel like work is inescapable at times. Especially with the rise of work-from-home accessibility, your work and life may be physically intertwined. The grind of hustle culture and the demand […]
Harmony in Connection: What Creates a Safe Relationship?
In the intricate tapestry of our lives, relationships form the threads that weave through our journey. At the heart of these connections lies the cornerstone of emotional well-being: safety. Safe relationships provide a haven where individuals can be vulnerable, express themselves authentically, and thrive. In this blog, I’ll share what I explore with clients regarding […]
You Are Worthy: 5 Ways to Love Yourself
Let’s face it: loving yourself can feel like an uphill battle. You’ve probably heard the phrase, “you are your own biggest critic”, and self-care can feel like a luxury only others get to experience. I am writing here to tell you that you can and DESERVE to love yourself, and treat yourself with the care […]
Seasons of Resilience: 5 Unique Ways to Ease Seasonal Depression
Winter is here. For some, winter is a time of prioritized coziness, while others see it as a test of mental strength. As the sun takes a brief hiatus, the car takes 10 minutes to warm up, and daily walks evolve into Netflix binge sessions, diverse winter experiences unfold. Regardless of polarizing winter opinions, we […]
Tricking the Brain:Tips for Alleviating Anxiety
Imagine: you’re sitting at your desk, whether that be at work or in school. Suddenly, you feel your heart pounding, there’s a tightness in your chest, and you’re starting to feel as if the sun is 10 feet from your desk. Maybe you’re feeling nauseous, and your stomach is doing somersaults as if competing in […]
Start SMART: New Year Intentions
Are you craving a sense of direction this New Year? Let’s craft a plan. With the New Year on the horizon, lean into a fresh start by setting SMART goals. SMART goals act as a guide leading you from where you are to your desired destination. They meticulously outline and create a clear understanding of […]
Mindful Yoga From Your Work Desk
Yes, you read the title correctly. You can do yoga without ever leaving your workspace! Mindfulness is the practice of embracing the present moment, and allowing yourself to experience the present as it happens. It’s acknowledging thoughts that may come up without judgement or attachment, and having patience with yourself to just exist. Yoga is […]
Setting Intentions: The Holiday Hand Guide
Have you ever sensed the weight of the Holidays approaching while rushing around, striving for picture-perfect moments, and keeping everyone happy? I have experienced the feeling firsthand and it can be an exhausting balancing act! Navigating gracefully through these challenges may seem daunting, yet setting intentions and aligning your values can shape the tone for […]
Relationships: Are You Speaking the Same Language?
As a Family and Couples Therapist, the tragedy I see in relationships is that of miscommunication. There are miscommunications of boundaries, understandings, and various other values. However, one of the biggest detriments is a miscommunication of Love Languages. In other words, what language do you speak when it comes to love? When people in a […]
ADHD Brain: Fact or Fiction – A Counselors Perspective
Unraveling 3 Common ADHD Misconceptions from a Counselors Perspective ADHD is a very hot topic right now, with more accessibility to resources, information, and social media, it can seem like it’s everywhere! As a therapist, I find many parents and adults often wondering, “What really is ADHD?” and “Do you think I have it?” In […]
3 Techniques Counselors Use When Talking About Suicide
Talking about Suicide can be scary, intimidating, and emotional. Being a therapist, many people are curious about what it’s like to hear these heavy conversations on a daily basis. Yet, I am still a human and admittedly struggle with these heavy conversations from time to time. It is hard when my practice is rooted in […]
Survival Guide to the Beginning of the School Year
Back to School? No Problem: A Therapist’s Survival Guide to Beginning the School Year Going back to school can be a nerve-wracking time for children, teens, and parents too! As a therapist, I commonly find that families experience a higher rate of anxiety as the summer ends, and the reality of the school year starting […]
Nurturing Positive Relationships with Friends
The importance of having positive friendships in your life cannot be overstated. Healthy friendships can help you feel happier and more self-confident, reduce your stress levels, and prevent you from feeling lonely or isolated. When times are good, friends can help you celebrate. And when times are bad, they can help pick you up and […]
Overcoming Depression – Practical Steps
Do you experience persistent feelings of sadness, emptiness, hopelessness, worthlessness, or guilt? Are you feeling fatigued, anxious, restless, or like you can’t focus? Have you lost interest in the activities you once enjoyed, or have your coworkers or loved ones noticed that you’ve been more irritable than usual? If this sounds familiar, you might have […]
Managing Work-Life Balance
Do you have trouble balancing work and your personal life? If so, you’re not alone. According to Mental Health America (MHA), almost 40% of U.S. adults who are employed full time reported working 50+ hours a week, and 18% work 60+ hours. Despite how common it is for people to work long hours, having a […]
Effects of Child Abuse on Adult Survivors
Each year in this country millions of children are the victims of child abuse at the hands of parents, guardians and other adults. Whether this abuse is physical, sexual, verbal or emotional, it can leave scars on their heart and psyche for many years. Here are just some of the long-term effects of child abuse […]
Parenting Tips for your “Out of Control” Child
At one time or another, all parents feel like their child is acting “out of control.” But eventually this feeling passes as the event passes. But for some parents, an out-of-control child is not a fleeting phenomena but a 24/7 reality. These children constantly push the limits and seem to care very little (if at […]
How to Know You’re Dealing with a Narcissist
We all believe we know what narcissism looks like. After all, aren’t a majority of politicians and Hollywood A-listers narcissists, projecting their massive egos onto the world? While that may be true, narcissists come in all shapes and sizes. They walk among us, some of them obvious, and some of them covert. So how can […]
Mental Health Effects of Screen Time
If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what […]
Health Benefits of Probiotics
You’ve most likely read an article or two over the last few years about the importance of gut health. It turns out that 80% of our immune system lives in our gut. If our gut isn’t healthy – we’re not healthy. One of the best things you can do to improve the health of your […]
Couples: How to Regulate Yourself During Difficult Conversations
Sharing your life with someone means having open and honest conversations, even when those conversations are a bit difficult. But that’s easier said than done. During hard conversations, it’s common for many people to become triggered by something their partner has said. Calm one moment, but the next they’re thrown into “fight or flight” mode, […]
How to Tell When You’re Feeling Burned Out
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” Here are some additional signs of burnout: Pessimism Pessimism […]
OCD Behaviors – How Do They Manifest
Obsessive compulsive disorder (OCD) affects millions of people in this country from all walks of life. If you or a loved one suffers with OCD, you know the symptoms typically include developing strict routines or avoiding specific objects or situations. But what is the root cause of OCD and how exactly do these behaviors manifest? […]
The Powerful Benefits of Forgiveness
There is a very old saying that says, “Don’t cut off your nose to spite your face.” This is a warning to people to not act out in anger or resentment because you only end up harming yourself. Over time, these feelings of resentment can build until the individual develops feelings of depression or anxiety. […]
Couples – How to Regulate Yourself During Difficult Conversations
Sharing your life with someone means having open and honest conversations, even when those conversations are a bit difficult. But that’s easier said than done. During hard conversations, it’s common for many people to become triggered by something their partner has said. Calm one moment, but the next they’re thrown into “fight or flight” mode, […]
Beginner’s Guide to Focusing on Mental Health
These days, many people focus on their physical health. But few give much attention, if any, to their mental health. What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how […]
Overcoming Generational Trauma
You know you got your hairline from your Dad’s side of the family and your eye color from your mom. You know diabetes runs in your family, as does heart disease and Parkinson’s. But do you know that many families also pass down trauma to their loved ones? It’s not just our physical makeup and […]
Get Ahead of Seasonal Depression This Year
If you live in a colder climate, you know it can be challenging dealing with a lack of sunlight and being stuck inside due to frigid temps during winter months. It is for these reasons many people experience what is called “the winter blues.” But seasonal depression goes much deeper than this. Also known as […]
Nutritious Halloween Snacks
Halloween is right around the corner. And that means our angelic children will soon turn into little demons and monsters after consuming copious amounts of sugar. What if this year we could forgo all of that sugar (and all of those unpleasant sugar crashes?) and instead feed our kids healthy snacks? The following snacks are […]
September is National Suicide Prevention Month
According to a report released by the Centers for Disease Control and Prevention, suicide was the tenth leading cause of death overall in this country, claiming more than 47,000 people’s lives in 2019. In fact, there was nearly double the rate of suicides that year as homicides (19,141). Suicide prevention is an incredibly important agenda, […]
How to Help Your Young Child Go Back to School
It’s that time of year again when big yellow buses can be seen driving around the neighborhood and school bells begin ringing. Going back to school can definitely be an exciting time for parents and children. But for some kids, especially younger ones, going back to school after a summer break can feel overwhelming and […]
Eating for Well-Being Instead of Weight Loss
In case you haven’t heard, dieting doesn’t work. Research tells us 97% of diets fail. Despite perhaps losing some initial weight, the dieter will eventually throw in the towel and gain all the weight back and then some. Diets don’t work because they are too restrictive and often far too dangerous. But, when people are […]
Celebrating PRIDE
June is gay pride month, a time when people come together to celebrate the freedom to be themselves. And while the dancing, partying and colorful festivities are a wonderful way to celebrate, it’s also a time to commit to being your best self. And that means taking care of your overall mental health and well-being. […]
The Importance of Community for Your Mental Health
Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. But there is something else that greatly influences our mental health and that is […]
ABA Therapy for Autism Spectrum Disorder
The CDC has recently reported that roughly 1 in 44 children in this country is diagnosed with an autism spectrum disorder (ASD). 1 in 27 boys and 1 in 116 girls are identified with an ASD, respectively, each year. Although there is no cure for autism, there are tools parents and teachers can use to […]
Neurodivergence’s Impact on Mental Health
When we speak about human behavior or ways of being in the world, we have traditionally described someone as having normal behavior or abnormal behavior. Recently, mental health experts have begun to look at things in a broader, more inclusive scope. What Does Neurodivergent Mean? Neurodivergent is a term used to describe someone who either […]
Counseling and Medication Management
The goal of many psychiatrists is to help their patients without a need for medication. But there are those instances where medication can be incredibly helpful in the healing process. While some patients require only one medication for a short duration, others may require multiple prescriptions over longer periods of time. Regardless of how long […]
The Truth About Perfectionism
We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist. But as human beings, we can never reach a state […]
3 Delicious Brain Foods to Keep Your Mind Healthy
When you think about it, your brain is a pretty important organ. In fact, it’s like the CEO of your body’s corporation. So it’s important you do all you can to keep it healthy and working optimally. When it comes to the health of our brain, diet cannot be overlooked. There are certain foods that […]
What is The Gottman Method
When we fall in love with our spouses or partners, we never imagine that someday the honeymoon phase might end. We want to believe those Hollywood romantic comedies that make us believe we will “live happily ever after.” The truth is, all couples have their fair share of ups and downs. That’s natural. Healthy relationships […]
Setting Nutritional New Year’s Resolutions the Healthy Way
It’s that time of year when most of us think about setting our New Year’s resolutions. If you’re like a lot of people, you may have a goal of “losing weight” or “getting healthier.” These are obviously great goals to have, and making changes to your diet is one of the best ways to reach […]
Holiday Stress Prevention Tips
The holidays are right around the corner! And that means many of us will begin losing our minds, patience, and good cheer. Well, can you blame us? The holidays are one of the most stressful times of the year. Layer in worries about Covid and keeping everyone safe and healthy and it can be downright […]
Get Some Sleep! 5 Tips for Busting Through Your Insomnia
If you find yourself struggling to fall or stay asleep, you’re not alone. Insomnia, the chronic inability to get sufficient sleep, is a common problem affecting millions of Americans. According to the Centers for Disease Control and Prevention’s 2014 study, more than a third of Americans aren’t getting enough sleep on a daily basis. With […]
Symptoms of Adult ADHD
A lot of discussion is given to childhood attention deficit hyperactivity disorder (ADHD). But this behavioral issue greatly affects adults as well. While the exact cause of adult ADHD isn’t yet understood, recent research seems to indicate that genes and heredity, the foods we eat, and our environment play key roles. Symptoms of Adult ADHD […]
How Anger Affects the Family
As young people, we learn to interact with others based on how our family members interact with each other. Once these communication patterns become established in our young minds, it’s hard to change them as adults. This means that any relational patterns that include angry outbursts or aggressive behaviors are apt to appear in our […]
How to Deal with Social Anxiety after COVID
It has been a very long year. Lockdowns and social distancing have had a profound impact on our hearts and minds. But thankfully, as the vaccines roll out and the country begins to slowly open back up, we are beginning to return to some kind of normal. While many people are jumping for joy with […]
How to Help Manage a Loved One’s Anxiety
When a friend or loved one suffers from anxiety, it can be intimidating or frustrating trying to help them cope. Panic and anxiety attacks can leave the anxiety sufferer feeling any number of symptoms, and you may feel helpless and unable to support them. Here are some tips to help you manage a loved one’s […]
How to Talk to your Child about Sexuality
As a parent or caregiver, it can be difficult to know the right thing to say when kids question what we deem to be adult topics. Broaching topics of sexuality can be awkward for both parties, however, it is a necessary conversation to have. When it comes to talking about homosexuality and transgender individuals, children […]
How to Have More Fun with your Kids
It seems that today’s parents are expected to do everything perfectly. They’re expected to make healthy meals, help with homework – which often requires exceptional math skills -schedule play dates, drive carpools, and show up to every game, recital and parent-teacher conference showered and jovial. Oh, and they must also save up just the right […]
National Suicide Prevention Month
According to a report released by the Centers for Disease Control and Prevention, suicide was the tenth leading cause of death overall in this country, claiming more than 47,000 people’s lives in 2019. In fact, there was nearly double the rate of suicides that year as homicides (19,141). Suicide prevention is an incredibly important agenda, […]
Tips for Staying Healthy While Working from Home
For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic.For this second group of […]
Encouraging Self-Advocacy for Individuals on the Autism Spectrum
Advocacy, simply put, is knowing what you need and how to express those needs to others. When you advocate for yourself, you are taking control of your life by making decisions that represent your views and interests. Counseling can help identify goals and preferences so that individuals can play an active role in making decisions […]
Balance Your Mood With Food: How Good Nutrition Supports Mental Health
Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working […]
Benefits of Co-Parenting (And How to Do It)
When two people decide to separate or divorce, the first question they usually must answer is, “What’s best for the children?” Well, according to the Third International Conference on Shared Parenting, co-sponsored by the National Parents Organization and the International Council on Shared Parenting, children need both parents in their life, no matter how those […]
3 Reasons to Make a Career Change
The past year has been a time of reflection for many people. Where people work and why they do what they do has given many pause to ask hard questions about their careers and their quality of life. Some realize they’re discontent and are thinking of a change. As they consider change they also think […]
5 Essentials for a Positive Parent-Child Relationship
Parenting is one of the most rewarding and challenging jobs around. Many factors go into a positive parent-child relationship and since no child is the same, there is certainly no “one size fits all” approach but there are specific ways to strengthen your relationship with your child. The means of building a strong parent-child relationship […]
5 Steps to Make Habit Change Less Daunting
Habits are small, often subconscious, decisions that we make every day. Regardless of how minute the habit, they can be incredibly difficult to change. Even with the desire and willingness to change a less than optimal behavior, why are we typically only successful for a short time before reverting to our old patterns? With a […]
What to Do With Your Anger and Why
“For every minute you remain angry, you give up sixty seconds of peace of mind.” Ralph Waldo Emerson “Anybody can become angry – that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way – […]
Key to Great Sex: Friends First, Lovers Later
The fabric of dating and intimate relationships has changed in recent years as a result of the increase of social media, dating and matching apps and websites, and reality TV shows focused on dating, relationships, and marriage. Additionally, these outlets typically push the notion that people can and should dive straight into the romantic and/or […]
3 Reasons to Hire a Career Coach as You Return to the Office
There are many ways to define a problem, especially problems that confront us in our careers. For the sake of this article, I will define a career problem as the difference between what you have and what you want. When we encounter a problem in our careers, it’s not initially clear. At first, it shows up […]
3 Steps for Coping With Your Anxiety Today
Picture this… you are all alone in the woods late at night. You have a flashlight, but the batteries must be running out because it is starting to dim. You do not know exactly where you are, and you do not have a way to call anyone for help. Your senses are on overload as […]
Helping Your Child Cope with Strong Emotions
Seeing your child in emotional distress can be challenging to say the least! You may desperately want to support them and yet feel helpless watching them escalate. No matter how badly you want to help, it can be hard to know how to help. Maybe you see them becoming angry or frustrated, or you notice […]
Eat the Rainbow: Color Diversity for Wellness
You may have heard that “eating the rainbow” (and no, I don’t mean skittles!) is key to nourishing your body and mind and preventing chronic disease. Adding more plant foods to your diet, especially various fruits and vegetables, can help you paint a colorful picture of health. The reason for this is because they contain […]
Why Is Purpose So Hard to Find?
Do you know what all these song titles have in common; The Middle by Jimmy Eat World, Place In This World by Taylor Swift, and Still Haven’t Found What I’m Looking For by U2? The common theme among these songs is a longing to know where one belongs or what one is supposed to be […]
3 Relationship Myths That Hinder Intimacy
Like most people, you have probably received a plethora of relationship or marital advice from well-intentioned family and friends. Some of that advice may have been sound wisdom, but there is a possibility that at least a few things were inaccurate and even potentially damaging to your relationship. Let’s explore a few common marital and […]
3 Career Dynamics That Sabotage Work-life Balance
How to attain work-life balance is one of the significant ongoing conversations in the business world. Some employers are doing their best to contribute to our work-life balance. We can begin to take ownership as well. Both employers and employees have a vested interest in establishing a reasonable work-life balance. It is essential to the […]
Introducing the Idea of Counseling to Your Teen
For someone who has never engaged in counseling before, the idea of sitting down with a stranger and sharing your most intimate thoughts, behaviors, and feelings can be pretty intimidating. Imagine being a teen and having to do this with an adult that their parent or guardian selected for them. Although adolescence is a time […]
How to Forgive and the Cost of Forgiveness
Forgiveness is a loaded term. It’s not just a complicated process, it also carries the weight of tangible wounds that likely continue to impact individuals trying to practice forgiveness. Because of the heaviness of forgiving someone, we often have one of two reactions: we refuse to entertain forgiveness because it is too painful or we […]
Using Insurance to Pay for Therapy: Is it Worth the Risk?
Mental health benefits give more people access to treatment. Expanded access is especially significant during stressful times. However, using medical insurance to pay for therapy comes at a price. If you’re considering using insurance to pay for therapy, it’s necessary to weigh the pros and cons to make the best decision for yourself and your […]
3 Parenting Strategies for a Closer Connection with your Child
During the pandemic, families have entered into close quarters with one another. Yet, in some ways, we are more disconnected than ever. With virtual learning, living rooms turned into home offices, and countless distractions for parents and children alike, connecting can prove to be a challenge. Here are 3 parenting strategies that can help you […]
Sleep: An Essential Building Block for Health
Do you struggle with sleep? It wouldn’t be surprising if you do. Various studies worldwide have shown the prevalence of insomnia in 10%–30% of the population, some even as high as 50%–60%. In particular, women seem to be the ones struggling the most to get adequate sleep. Researchers from The National Sleep Foundation conducted a […]
How to Stay Balanced During Life Transitions
What do all of the following have in common: Marriage, a new relationship, arrival of a baby, becoming a parent, leaving home, empty nesting, divorce, separation, recovering from infidelity, retirement, job loss, career change, financial gain, financial loss, illness, disability, aging, death, questioning sexual/gender identity, questions on faith or spirituality. If you guessed change and […]
Shame in our Sexuality: Its Causes and Cures
Do you feel embarrassed, shameful, or fearful when discussing or engaging in intimate and sexual behavior? If you do feel or have felt this way, you are not alone. Many people experience varying levels of discomfort, sadness, fear, and shame when talking about, thinking about, or engaging in sex. There are varying reasons why people […]
George Washington & Hiring Your Next Boss
Most people think of their career trajectory as a straight line when in reality, it has a lot of twists and turns. The right boss can help provide direction through these twists and turns with mentoring, training, and coaching. If you’re making a job change, consider hiring a boss capable of helping you envision, define, […]
Men: Has Toxic Masculinity Impacted You?
How many times have you heard the phrase “toxic masculinity” mentioned in the past few years? You’ve likely heard this term often but maybe have no clue what it means. This is because the history of the phrase’s use is long, and its applications vary. So what is toxic masculinity, and is it as big […]
How To Succeed As A Productive Procrastinator
Do you start a project or other task, lose concentration, and then find yourself doing something else instead? Or do you end up staring into space and doing nothing, at all? When you find yourself thinking, I can’t concentrate on this project right now, could it be that you’re delaying because the commitment is hard […]
How Your Attachment Style Impacts Your Relationships
Human beings are hardwired for connection. It’s true. Even in utero, nestled inside our mother’s womb, we are anchored to her and connected through our umbilical cord. From the moment we are born, we are dependent on others. We rely on others for food, warmth, and care. While these necessities may seem basic, how they […]
Can Counseling Help Individuals on the Autism Spectrum?
Individuals with autism spectrum disorder (ASD) are not immune from the life stressors faced by their neurotypical peers. Additionally, those with ASD may find their ability to identify and communicate their feelings to be even more complicated due to challenges related to social communication and social interaction. Counseling can be instrumental in helping those on the spectrum […]
New Year, New You: Investing In Your Vitality
“Faith is taking the first step, even when you don’t see the whole staircase.” – Martin Luther King Jr. At the beginning of a year, a common practice is to greet it with a renewed focus on fresh starts. Some even use this time to make resolutions aimed toward self-improvement or personal growth. As challenging […]
3 Steps for Dealing with Grief
Grief was a part of many of our lives in 2020. Some experienced the loss of a loved one, while many experienced the loss of an opportunity or experience. We often assume that grief is an emotion felt in the context of the loss of a loved one, but this is misleading. Grief is a […]
Relationship Counseling for the Individual
You may have wondered if you can benefit from relationship counseling if you can’t actually DO couples counseling with your partner. The answer to this is yes! There are several benefits to participating in counseling as an individual for issues related to your relationship. Two Halves Do NOT Make a Whole When it comes to […]
Two Behaviors for Successful Career Changes in 2021
Whether you are upgrading your current position or making a complete career change in 2021, two useful skills can give you an advantage. Do you know what they are? These skills are generally found in top performers regardless of their industry or the condition of the market. They are the edge that others look for […]
Coping with the Holidays During COVID
For many people, the holidays are about spending time with loved ones. But for this year, with the pandemic, the holidays can be painful and isolating. Here are some ways you can cope with the holidays with the loss of connection: Recognize You are Not Alone It’s easy to feel as though you are the […]
2020 Holiday Guide for Parents
We suddenly find ourselves in that time of year when families celebrate their holidays and end-of-year customs. Parents are bombarded with messages in the media to make this a magical time full of wonder and merriment. Social media creates images of families drenched in cheer and joy at levels that feel unattainable to most. It seems […]
The Commonalities and Differences of OCD and Autism
Doctors have recently confirmed that autism and OCD frequently occur together. Autism and OCD initially appear to have little in common, yet studies indicate that up to 84% of people with autism have some form of anxiety and as many as 17% might have OCD. Additionally, an even greater proportion of people with OCD might also have undiagnosed autism. A 2015 […]
3 Ways Counseling Can Help You Manage OCD
“You are so OCD!” How many times have you heard OCD used as an adjective? Maybe you use OCD to describe your friend who is always straightening up their belongings or your partner who insists on cleaning the house a certain way. But OCD is not an adjective – ask anyone who is experiencing OCD, […]
Counselor Spotlight | Ashley Freimanis
Why did you choose to affiliate with Get Centered Counseling, Coaching, and Wellness? I chose to affiliate with Get Centered Counseling, Coaching, and Wellness to partner with clinicians that value a holistic, strengths-based approach. Why should a client come to see you? What makes you different from other service providers? I use a collaborative, creative […]
3 Holiday Tips to Try with Difficult Family
“HELP ME… I’m feeling!” — How the Grinch Stole Christmas. Here we are again, the time of year that we are all reminded of family. For some of us, the concept of family can feel warm and inviting, while others’ concept can elicit fear and a readiness to take cover. Regardless of how the idea […]
3 Ways Mindfulness Can Reduce Holiday Stress
Let’s face it; the holidays can knock us off balance and defy our healthiest intentions. Maybe it is the extra-sugary treats and big traditional meals that thwart our weight goals. Or perhaps it is the travel that can impact our ability to maintain our exercise routines. Or maybe it is the blood pressure raising challenge of […]
Between the Sheets: Normalizing Intimacy and Sexual Issues
Have you ever asked yourself (or your partner) any of these questions?: “Did it happen too fast?” “Did it take too long?” “Did it not happen at all?” “Am I/are we doing this too much?” “Am I/are we not doing this often enough?” “Why can’t I stop doing this?” “Why does this hurt?” “Why isn’t […]
4 Methods for Relieving Negative Thinking
Did you know that on most days, the average person has between 25,000 and 50,000 thoughts? Those are an impressive amount of thoughts! But what happens when the majority of these thoughts are negative? Imagine the impact on your psyche and your life if you had thousands and thousands of negative thoughts each day?This amount of negative […]
Five Keys for Reintegrating into Civilian Life
When your buddies ask, ‘What’s the first thing you’re going to do when you get home?’ Your thoughts start flowing. For those of us who have served in the military, this is the conversation that gets our imagination flowing. We remember and consider all the great things that will happen when we are out of […]
Coaching Spotlight | Kimberly Smith
Why did you choose to affiliate with Get Centered Counseling, Coaching, and Wellness? I greatly admire Get Centered’s mission to provide a whole-person approach to services. People are multidimensional and all aspects…emotional, physical, social etc. play a role in overall health. It is wonderful that Get Centered is bringing services together that complement one another and […]
How to Come Out as an LGBTQIA+ Adult
Most of us had a childhood filled with both subtle and overt lessons of how people and things “should” be. Our family, culture, and society expect us to fit into a certain mold and behave a certain way. Because of the type of upbringing that many people experience, it can be very difficult for people […]
4 Ways Play Therapy Can Improve Your Child’s Life
Children have great imaginations, and they use it in every aspect of their lives. Through acts and moments of play, children create imaginary scenarios all the time. They do this with their friends, toys, artwork, and storytelling. As adults, we can learn so much about a child’s world just through the simple act of observing […]
How to Create an Authentic Life
If creating an authentic life were easy, everyone would be doing it. Sadly, life has a way of pushing us off track, having us focus on extrinsic motivations as opposed to our intrinsic desires and dreams. Why does this happen? When we’re young, no one really tells us the importance of living authentically. We’re told […]
Why Couples Therapy Isn’t Scary
The feeling that couples therapy is scary is a common one. So if that is your perspective on starting couples therapy, you are not alone. However, the proper response to this fear is not to dismiss the idea of couples therapy. The honest response to this fear is more of a question: Is couples therapy […]
3 Things To Look For In A Career Coach
For many, the decision to hire a Career Coach is often a step into the unknown. The decision to find a coach usually occurs after individuals have tried to solve their employment issues and yet still remain unhappy. Career Coaches often help individuals looking for a new job, adjusting to changes in the economy, or […]
4 Symptoms of Significant Trauma
When you think about trauma, ideas of individuals who have suffered from a violent or sexual assault or a terrible car accident might first come to mind. But there are many more, subtler forms of trauma that can negatively impact our lives and disrupt our goals, jobs, and relationships. As a collective culture, we tend to […]
Play Therapy: How Does It Help My Child?
“Play is often talked about as if it were a relief from serious learning. But for children, play is serious learning. Play is really the work of childhood.” – Mr. Fred Rogers As adults, we often take play for granted. We can see it as a distraction or avoidance of doing difficult tasks and accomplishing […]
10 Signs You Might Be a Workaholic
Our society praises the workaholic, the overachiever that gives 110%. Burning the candle at both ends and denying yourself rest until the work gets done is seen as the only honorable option at most workplaces. While having a good work ethic is definitely key to living your best life, it is also important to balance […]
3 Reasons to Consider Couples Counseling
How might you know if your relationship could benefit from couples counseling? Before answering that, it is important to define what it even means to be a couple. The Merriam-Webster dictionary defines a couple as “two persons married, engaged, or otherwise romantically paired.” To understand what it means to be a romantic pair, you must […]
Counselor Spotlight | Kim McGuiness
Why did you choose to affiliate with Get Centered Counseling, Coaching, and Wellness? I gravitated to Get Centered knowing I would have the ability to serve my clients in a more holistic approach. Get Centered encourages collaboration within the counseling team and with different types of providers. By having access to other providers, with similar and […]
5 Tricks to Managing Your Everyday ADHD
If you’re an adult struggling to manage ADHD, everyday life can present you with various challenges. You may have difficulty managing work and personal relationships, meeting demands at work and at home, as well as taking care of your own health and well-being. If you’re in need of some tips to help you manage daily […]
Counselor Spotlight | Deb Crawford
Why did you choose to affiliate with Get Centered? It has always been important for me to have complete holistic care for my clients. As a counselor, I want to be a part of a practice that feels like a family and creates a welcoming space for all my clients. Get Centered provides all of […]
Looking Back to Move Forward – Counseling with Parents
As the end of summer nears, parents and families are quickly revisiting conversations about school. For many, maybe your family included, the previous school year was, well, different. Online learning, virtual playdates, parking lot graduations, cancelled sports games – different may be an understatement. So, let’s sit with that for a minute… How would you […]
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