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”

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”

Katie Lukensmeyer MSW, LCSW, CCTP 

Licensed Clinical Social Worker

“Happy Holidays!” The phrase we’re hearing more frequently as we head into this November. Many are filled with happiness and joy while others are feeling dreadful and sad. It is around this time of year when many clients come to session speaking of their distaste for the holidays and saying things like, “I can’t wait for the holidays to be over.” A time for togetherness, family, and joy can quickly begin to feel like a thousand pound weight when celebrations “look differently this year.”

Continue reading “The Changing Family During the Holidays”

Alexus Lee, M.A., LPC

Licensed Professional Counselor

Emotional intelligence (EQ) is the ability to recognize, interpret and regulate your own emotions as well as understanding other’s emotions. Emotional intelligence increases personal well being and interpersonal relationships. In fact, its importance lies in the communal nature of humans and our natural drive for connection. Emotions have a way of bringing people together and creating harmful disconnects if misused and abused. This post will discuss the 5 aspects of emotional intelligence and ways to improve your own EQ.

Continue reading “The 5 aspects of Emotional Intelligence”

Lauren Hartford, LCPC, ALMFT, NCC

As the days grow shorter and sunlight becomes scarce, many of us start to feel a little off. It’s
common to experience a dip in mood during the colder months, but for some, these feelings go
beyond a seasonal slump and may signal a more serious condition known as Seasonal
Affective Disorder (SAD).

Continue reading “Seasonal Affective Disorder (SAD)”

Lexie Siegmann M.S., LMFT

In the age of technology, it is easy to see a decrease in verbal and physical connection. This appears even more so with couples. Some discuss having difficulty finding time to talk or have deep conversations. So, this blog features some apps that are made to help connect couples together even with a busy schedule.  Apps like…

Continue reading “Apps for Intimacy – Connecting as a Couple”

Courtney Van Acker M.A., LPC

In today’s modern world, coping with daily stressors—both in our personal lives and through the lens of global traumas—can feel utterly overwhelming. Each day brings an onslaught of information, much of it disheartening, making it tough to summon the inner strength for positivity and optimism about what lies ahead.

Continue reading “Resiliency: Turning Life’s Setbacks Into Comebacks”

Nanette Thomas Shepardson, M.A., LPC, CADC

Learn more about Nanette and check out some of her videos here

Why can’t I just “chill” like everybody else? Why am I always so anxious or so exhausted and
depressed that I can’t function well?  Your nervous system may be struggling to keep up with the new reality of existing in our
present-day world.

Continue reading “Why can’t I just “chill” like everybody else?”