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Its the busiest time of the year! Don't forget to nurture yourself this season. Implement one idea per day for almost a month of self care! Day 1: Do a 5-minute grounding exercise Deep breaths, feet on the floor, and notice what’s around you. Day 2: Declutter one small thing A drawer, a corner, your phone’s home screen. Day 3: Hydrate like it’s your job Add lemon or a fun cup if it helps. Day 4: Set a gentle boundary Say no to one thing that drains you. Day 5: Treat yourself

The holiday season brings a unique blend of joy, reflection, and creativity. Journaling during Christmas can deepen your connection to the season, help you capture memories, and inspire new ideas, while also being a powerful tool to help manage anxiety that often occurs this time of year. Whether you want to explore your feelings about the holidays, record traditions, or dream about future celebrations, Christmas themed journal prompts offer a fantastic starting point. This p

Happy Thanksgiving! Today can feel really heavy, complicated, joyful, or any number of other (sometimes conflicting) emotions. There's no set way to "do" gratitude - what you feel grateful for, may feel too heavy for someone else. But, sometimes having something, even a small thing, to be grateful for can increase resilience, boost mood, and support overall well-being. So if you're struggling today, here are 50 things to be thankful for: Strength you didn't know you had Some

Why are we, a therapy practice, posting diy holiday gifts? Because the economy sucks, everything is a billion dollars, and financial stress absolutely impacts your mental health. You still want to give your loved ones something special without letting anxiety over finances creep into your holiday season. So, here are some fun, budget friendly diy gift ideas for you to try this year: Bath Bombs https://www.goodhousekeeping.com/home/craft-ideas/a42722549/how-to-make-bath-bombs

You've made the decision to start therapy. You've searched and searched for a therapist who is a fit. You've been going to sessions, working on healing, doing all the things. You might wonder if all this work is, well, working. So, here are some ways that could indicate that therapy is working! You notice more awareness Often, one of the first shifts when people start going to therapy is an increase in awareness. You might notice triggers more, or start to notice your feel

Note, I am not a therapist. I am Director for Caring Conversations, and have years of social work experience, but I'm also just a mom with an opinion to blog about. This article is intended to spark discussion in your homes and for psychoeducational purposes only. This blog does not constitute or replace therapy. If you're a parent on social media, it's that time of year. You know what I mean: mom/parent guilt but with a holiday twist - letting your kids believe in Santa is l

It's almost Thanksgiving! Thanksgiving brings a lot of feelings up - maybe you're stressed about cleaning and cooking for family. Maybe you're traveling and stressed about affording the trip or the time off of work. Maybe you've struggled with disordered eating and a day centered around food is stressful , to say the least. Perhaps this is your first Thanksgiving without a loved one. We've put together a list of affirmations (and organized them into categories) themed just

{As always, please note that I (Kaitlyn) am not a therapist. I have 12+ years in the social work field, however, and lived experience as both a 30-something and a Mom who has struggled with making friends.} Being a parent is hard, right? After my first, and especially after my second (a surprise COVID baby), I was shocked at how challenging motherhood was. I have always been an introvert, with only a few close friends at a time, but after becoming a parent (which for me inc

It's (almost) that time of year. Thanksgiving. Hannukah. Christmas. Kwanza. The holidays are approaching quickly. For many, this causes...

If you're reading this, you probably know that come November 1, SNAP benefits are set to be paused due to the government shutdown. Our amazing therapist Charlene connected us with this wonderful guide full of resources in Allegheny, Westmoreland, Fayette, Greene, Washington, and Blair Counties. Reach out to the food pantry or resource directly for more information. This information is subject to change. For more resources, check findhelp.org This truly seems to be a great

Please note - I am not a therapist or ADHD expert. I am an adult woman interested in the topic :) The information in this blog post...

The Government Shutdown is Impacting my SNAP Benefits…Now What??   Please note, although I work for a therapy practice, I myself am not a licensed therapist. I do have several years of social work experience in our community. None of what I write should be taken as therapeutic advice :) First, if you haven’t heard, on October 17, 2025, the PA Department of Human Services announced that, due to the government shutdown, November SNAP payments cannot be made. This announcement

You know the drill right? Your child gets home from school, tosses their backpack on the floor, and starts to grab a snack, and you ask "how was school today?", only to be met with "fine." "What did you learn?" "Nothing." Well read on, because we've drafted 50 open-ended questions designed to (hopefully) spark a conversation that extends beyond a one word answer. These can be adjusted slightly for children in different grades. General check in questions: What was the best p

Today is World Mental Health day! World Mental Health day is celebrated annually on October 10 and is a global day for advocacy,...

Note. I am not a domestic violence advocate or legal professional. The information in this blog is for educational purposes only. When...

An important note. I (Kaitlyn) am not a domestic violence advocate or legal resource. The information shared in this blog is for...

October is "Talk About Your Meds Month". The purpose of this advocacy month is to encourage open dialogue around medication and encourage...

The leaves are changing and there's a crip in the air! Fall is one of my favorite seasons, and I am here for all the fall self-care....

How to find a therapist? This is a fantastic question, and its a super important question: finding a therapist that's a good fit for you is essential to how successful therapy will be! But many people don’t know where to start. A google search will definitely bring up names, but this gets overwhelming quickly. Before starting your search, spend some time reflecting on what you're looking for in a therapist. Are you wanting someone who specializes in trauma? Someone who coun

Red Sand represents people who "fall through the cracks" in regards to modern day slavery, Human trafficking is all over the news, it...