Yasmeen Ismail M.A., LPC 

Licensed Professional Counselor

According to Google, resiliency is defined as a person being able to withstand shock, recover quickly from adversity, or returning to an original shape after being ‘bent,’ or ‘stretched’. Another easier way I like to look at the word is being able to “bounce back”. Now, you might wonder what are some things that can test our resiliency – the things is, everyone has a different capacity to resilience. Some examples you may have attempted to overcome through resiliency include experiencing grief or loss, struggling with anxiety, depression, or low self-esteem, moving across the country, facing a job loss, chronic illness or injury, financial instability (and the list can go on).

A short video I enjoy watching every now and then that emphasizes the power of perseverance and grit, and in return can promote resilience is by Angela Lee Duckworth, titled Grit: The Power of Passion and Perseverance.

Building resilience doesn’t just help you survive difficult times — it enhances overall well-being, improves emotional regulation, boosts problem-solving skills, and even strengthens physical health by reducing the long-term impact of stress. People with higher levels of resilience often report greater life satisfaction, stronger relationships, and a deeper sense of purpose, even after facing significant setbacks. This makes resilience a valuable skill not only during major life crises but in everyday challenges as well.

Importantly, resilience is not a fixed trait you either have or don’t have. It can be built and strengthened over time through everyday practices—like developing healthy coping strategies, nurturing supportive relationships, and learning to tolerate discomfort without shutting down. In therapy, building resilience often involves helping clients recognize their existing strengths, reframe unhelpful thought patterns, and gradually face challenges in manageable ways. Over time, this process can increase confidence in one’s ability to handle whatever comes next.

Sometimes we need additional guidance and support to navigate our adversities we face in order to build that muscle of resilience. If you or someone you know is interested in receiving that support from an extra set of ears, therapists here at St. Charles Counseling would love to help.

Courtney Van Acker M.A., LPC, NCC

Licensed Professional Counselor

Therapy is a wonderful tool to help you cope with various stressors in your life, find solutions that are tailor-made for your unique personality, background, and current situation,.  It provides emotional support and a safe space to process your thoughts and feelings without fear of judgement. Sometimes people may not be aware that they could benefit from therapy.  They might think that therapy is only for people with deep, profound trauma, severe mental health issues, or addictions that have spiraled out of control. However, there are many common issues that everyone has experienced that would be beneficial to address in a therapeutic space.

Continue reading “Five signs you might benefit from therapy”

Continue reading “Attachment Theory and Styles”

Crystal Elapumkal, M.S., LCPC

Licenced Clinical Professional Counselor

The question comes up often:  “What do I do if I feel my relationship can benefit from couple’s counseling but my partner refuses to go?”  What a difficult position to be in when one person strongly sees how couple’s counseling can help, while the other refuses to entertain the idea.

Continue reading “Couple’s Counseling: What Happens When Only One Person Wants To Go?”

Ricardo José Infanzón MSW, LSW  

Licensed Social Worker

Anger is a natural emotion
Anger is a natural emotion, but it’s rarely the first one we feel. Typically it’s secondary.  Most of the time, it’s a reaction to
something deeper — often hurt, fear, or feeling threatened in some way.
We may feel anger when we feel rejected, misunderstood, threatened, overwhelmed, or
disappointed. In those moments, anger can feel easier to express than vulnerability. Continue reading “Understanding Anger: What’s Beneath It?”

Alex Czop M.A., LCPC 

Licensed Clinical Professional Counselor

Normalizing autism in therapy starts with a shift in perspective: autism is not a problem to be fixed, but a neurodevelopmental difference to be understood and supported. When therapists frame autism as a valid way of experiencing the world, clients are more likely to feel safe, respected, and open. This approach moves therapy away from

Continue reading “Autism in clinical work “

Ken Kuhn, M.S., LMFT

The first 90 days of sobriety are the most fragile, and potentially the most transformative, phase of recovery from alcohol or other substances. This period demands a structured, multi-dimensional approach that addresses physical withdrawal, emotional volatility, environmental triggers, social reconstruction, and long-term planning. The following article details evidence-based protocols you can apply from the National Institute on Drug Abuse (NIDA), the Substance Abuse and Mental Health Services Administration (SAMHSA), and peer-reviewed outcome studies into five key sections:

Preparation & Detox, Weeks 1–4: Stabilization, Weeks 5–8: Habit Re-Engineering, Weeks 9–12: Identity Integration, and Conclusion with Actionable Takeaways.

Continue reading “The First 90 Days of Sobriety: A Step-by-Step Blueprint for Lasting Recovery”

Alex Czop M.A., LCPC  

Licensed Clinical Professional Counselor

Winter break often disrupts daily routines that help regulate mood, sleep, and stress, making it a high-risk period for increased anxiety, depressive symptoms, and emotional dysregulation. Reduced daylight, irregular sleep schedules, social isolation, and increased family or financial pressures can all contribute to worsening mental health. Individuals with pre-existing mood, anxiety, or trauma-related disorders may be particularly vulnerable during this time.

Maintaining structure is one of the most effective protective strategies. Consistent sleep and wake times, scheduled physical activity, and regular meals help stabilize the nervous system and circadian rhythm. Daily exposure to natural light, even on overcast days, supports serotonin regulation and reduces seasonal affective symptoms. Limiting alcohol use and keeping screen time boundaries are also clinically supported interventions for mood stability.

Finally, proactive emotional care is essential. This includes continuing therapy when possible, using evidence-based coping skills such as behavioral activation, diaphragmatic breathing, and cognitive reframing, and maintaining intentional social connection. Individuals should seek professional support if they experience persistent low mood, panic symptoms, suicidal ideation, or functional decline. Early intervention during the winter break can significantly reduce symptom severity and improve overall psychological resilience.

Crystal Villegas M.A., LCPC

Licensed Clinical Professional Counselor

The holidays are approaching once again.  This can mean a variety of things to people.  Some people may feel excitement and joy at the thought celebrating and spending time with family members.  They may love the idea of decorating their homes, watching those holiday movie classics, and baking holiday treats.

Others might feel anxiousness, stress, or loneliness; especially if they either have no family to celebrate with or find that their family members cause them stress.  They may find it overwhelming going from home to home, and spending money on gifts.  If you find yourself in the second group, just know that you are not alone.  It is not uncommon for people to seek counseling during the holidays to process some of these thoughts and feelings.  To help navigate the season, here are 6 tips to consider.

Continue reading “6 Tips for Navigating the Holidays”

Lauren Hartford M.A., LCPC, ALMFT

Ah, we have all been here before. As the current year comes to an end and the New Year approaches, we become inundated with thoughts, conversations, media, and advertisements on New Year’s Resolutions.

“I want to lose weight and eat better!”
“I want to go to the gym every day and get fit!”
“I want to save more money.”
“I want to be happier.”

Often, we have great intentions when setting a New Year’s resolution. It’s aligned with our values and needs, and we want to show up for ourselves and others to be better. So why do New Year’s resolutions not work in the long run?

Studies have shown that New Year’s resolutions often don’t make it past February for a number of reasons. One simple reason is Continue reading “Rethinking New Years Resolutions”