The Basics Matter

In a time of uncertainty taking care of your mental health is even more important. If you are searching for where to start improving your mental health a good place is the basics. The basics are things you do that set yourself up to be in a good healthy mindset.   Prioritize quality sleep. If you have been neglecting good sleep hygiene there is a good chance you are struggling with poor...

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Seasonal Affective Disorder (SAD)

One study suggests that 5% of adults suffer from SAD, and that it affects women more often than men. SAD can interfere with daily functioning and relationships. SAD is a serious diagnosis and is very treatable. Here are some warning signs to keep an eye out for as we transition into fall and winter.   Feeling Depressed Loss of Interest in Activities Changes in Appetite (loss or increase) Difficulty falling or staying asleep Low Energy Difficulty Concentrating  Feeling...

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What fuels your tank?

You can think of our energy or tolerance for things on a scale. Things can either add to our energy/tolerance or subtract from it.   Adding Fuel:   Taking a walk Listening to music Positive interactions with friends and/or family Exercise Good sleep   Using Fuel:   Conflict with friends and/or family Consuming a lot of social media or news Overworking yourself Worrying over things that have not happened Drinking too much    Knowing what adds fuel to your tank can be helpful. Spend a minute to consider...

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Cognitive Triad

What to feel better?   Try using the cognitive triad. The cognitive triad states that thoughts, emotions, and behaviors are all interconnected. This means that my thoughts affect my emotions and behaviors. My emotions affect my behaviors and thoughts. My behaviors affect my emotions and thoughts.    Through this idea if you want to feel better you can change your thoughts or you change your behavior.   Changing your thoughts can include trying to find a...

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Change Your Frame

When we are struggling in a relationship that negativity can shape the way we see our significant other. The internal dialog that you have about your significant other can influence how you perceive them, your emotions towards them, and your interactions.  Try and observe how you describe your partner in your mind. If you find yourself with negative thoughts the following exercise can be helpful. It’s easy, quick, and can change...

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Choose Health

  Stop for a minute… I want to give you a friendly reminder to take care of yourself.  Take a moment and choose to do something healthy today for yourself. At least one intentional thing. It does not need to be big, take a long time, or have to be something you are necessarily excited to do. Change can happen in small intentional steps. Here are some ideas if you need...

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Listen…

Listening is an extremely important part of any health relationship. How you listen to your partner, or anyone for that matter, can influence connection, conflict, and stress. Here are 4 tips that you can use to help improve your listening skills today.    When someone is speaking to you attune to what they are saying. Listen with the goal of understanding and curiosity. Do not listen to defend or criticize.    Use...

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Black and White Thinking

Black and white thinking is a thinking trap that we all fall for. Commonly referred to as a cognitive distortion. This way of thinking can help us simplify complex problems but comes with a down side. The down side of thinking in black and white is that it limits the options we have when considering our experience. Let me give you three examples.   “This year has been completely terrible.”    Has this year...

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Find The Silver Lining

Our perspective has big impacts on our mental health. Finding the silver lining can be a great way to help ourselves handle difficult situations. Finding the good in the bad will not take away the bad, but it can make it a bit more tolerable. Finding the silver lining can also bring meaning to your suffering. Here are some examples of questions you can ask yourself to help find the...

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What are Triggers?

  Triggers can be many things. Triggers can be people, places, things, music, emotions, weather, and much more. Tiggers are useful to consider when you want to change a behavior. Knowing your triggers can help in many ways. One way to think about triggers is   Triggers lead to   | | | V   Thoughts. Thoughts lead to   | | | V   Emotions. Emotions lead to    | | | V   Behaviors.    Knowing your triggers can bring awareness that will help you change your behaviors. You can then anticipate triggers and...

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Recent Posts

A New Year

The beginning of the year often carries pressure to reset everything at once. If anxiety feels louder than motivation, that’s... read more

Stress Relief

Are the pressures of life weighing you down? Do you find yourself battling with stress and anxiety on a daily... read more

Embrace Winter Wellness

The winter blues, or Seasonal Affective Disorder (SAD), is a real challenge for some individuals. Reduced sunlight exposure can impact... read more

Now Hiring Part Time Therapist

  Now hiring a partially or fully licensed part time therapist to see 5-12 clients per week.   See Full Job Posting... read more

Thoughts Matter

Thoughts Matter.   Your internal dialog shapes the way you see yourself and your environment.    Pay attention to your thoughts.    Reframing negative thoughts and... read more

Patience

  What’s one of the most important things to focus on when you want to make changes in your life?   Patience.   To make... read more

Therapy Near You

Starting therapy can seem very overwhelming. Here at Valor Counseling I want you to feel as comfortable as possible. That starts with choosing a convenient comfortable location. The office is centrally located in Wheaton, IL but my clients come from all over the Chicagoland area including:

  • Chicagoland
  • Western Chicago Suburbs
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