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When we think of mental health, we often focus on our thoughts and emotions. But our bodies hold stories, too. Stress, trauma, and anxiety don’t just live in the mind—they show up in our muscles, our breathing, our posture. That’s why approaches that integrate both mind and body can be so healing.
Yoga is one of those powerful tools. It offers more than physical flexibility or strength; it creates space for presence, awareness, and self-compassion. And for those who have experienced trauma or are navigating anxiety, depression, or chronic stress, yoga can be a gentle way to reconnect with their body in a safe, supportive way. What Happens in the Body When We Practice Yoga? Yoga encourages intentional movement and breath work, which can:
Yoga as a Somatic Experience Some of our therapists incorporate somatic practices into their work, including movement, breath, and body awareness. Yoga aligns naturally with this approach. It’s not about performing poses perfectly; it’s about tuning into what your body is telling you, listening with kindness, and responding with care. In somatic therapy, the body is not just something we "have" but something we experience and learn from. Yoga supports this by inviting us to:
Integrating Yoga with Therapy Yoga doesn’t have to replace therapy, but it can complement it. When practiced alongside talk therapy or somatic work, it can enhance emotional processing, provide grounding, and help you feel more connected to yourself. If you're curious about exploring the connection between your mind and body, we’re here to help. Some of our therapists are trained in somatic approaches and can guide you through practices that include yoga-inspired movement, breath work, and body-based awareness. Together, we can create a path toward healing that honors your whole self.
It’s easy to fall into the trap of thinking, "I’ll be happy when..." When you get that promotion. When you buy a house. When you find the right partner. These thoughts make it seem like happiness is always just one step away, waiting for us in the future. But what if true happiness isn’t about reaching a milestone? What if it’s about embracing life as it is, right now? The Problem with Postponing Happiness When we tie our happiness to future achievements, we put our well-being on hold. This mindset can make us feel like our present isn’t enough, leading to frustration, anxiety, and a constant feeling of chasing something just out of reach. The reality is that even when we reach that next goal, we often find ourselves setting another one, continuing the cycle of "I’ll be happy when..." Happiness Is Not a Destination Happiness isn’t something we arrive at once we check off enough boxes. It’s a feeling we cultivate through our daily experiences, relationships, and perspective. Milestones and accomplishments can bring moments of joy, but lasting happiness comes from how we engage with life in the present. How to Find Happiness in the Present Instead of waiting for happiness in the future, here are some ways to embrace joy in the now:
Shifting Your Mindset Letting go of "I’ll be happy when..." doesn’t mean giving up on goals or growth. It means recognizing that happiness is available to you right now, in this moment. When you stop waiting for happiness and start living fully in the present, you create a life that feels fulfilling not because of what’s coming next but because of what’s here today. If you’re struggling to find happiness in the present, we’re here to help. Our counseling services can support you in shifting your mindset and embracing a more joyful, fulfilling life right now.  We live in a world that often tells us we should always be happy. Social media is full of highlight
reels, self-help books emphasize the pursuit of happiness, and well-meaning friends might say, "Just stay positive." But the truth is, it's completely normal, and even healthy, to not feel happy all the time. All Feelings Are Valid Happiness is just one of many emotions we experience. Alongside it, we feel sadness, frustration, anxiety, and even moments of uncertainty. These emotions aren’t just normal; they’re important. They help us process life’s ups and downs, connect with others, and grow as individuals. If we were happy all the time, we might miss the signals that tell us something needs our attention or care. The Problem with Toxic Positivity While optimism and gratitude have their place, feeling pressured to be happy all the time can do more harm than good. This is called toxic positivity—when we push away or ignore difficult emotions in favor of forced positivity. It can make us feel guilty for experiencing sadness, stress, or grief, when in reality, those feelings are just as valid as happiness. Growth Comes from Every Emotion Some of life’s most valuable lessons come from difficult emotions. Feeling sadness after a loss allows us to grieve and heal. Frustration can motivate us to make meaningful changes. Anxiety can help us prepare for challenges. Instead of fearing these emotions, we can learn to accept them as part of our journey. How to Honor Your Emotions Rather than chasing happiness 24/7, try embracing the full range of your emotions with kindness and self-compassion. Here are a few ways to do that:
Happiness Isn’t a Destination—It’s a Journey True well-being doesn’t come from forcing happiness but from allowing yourself to feel and process emotions as they come. Some days will be joyful, others will be challenging, and that’s okay. What matters is giving yourself permission to feel it all—without judgment. If you're struggling with your emotions and need support, we’re here to help. You don’t have to go through it alone—reach out today.  Have you ever left a conversation feeling confused, second-guessing yourself, or wondering if you're losing touch with reality? You might be experiencing gaslighting—a form of psychological manipulation that's been getting significant attention lately, and for good reason.
What is Gaslighting? Gaslighting happens when someone makes you question your own perceptions, memories, or reality. It's a subtle yet devastating form of manipulation that can occur in relationships, workplaces, or even political discourse. The term comes from the 1944 film "Gaslight," where a husband deliberately dims the gas lights in their home while denying that anything has changed, causing his wife to question her sanity. Common Gaslighting Tactics Gaslighters typically employ several techniques:
The Mental Health Impact The effects of gaslighting can be profound and long-lasting. Victims often experience:
Red Flags to Watch For You may be experiencing gaslighting if you:
Phrases to Use When You Feel You're Being Gaslit When you recognize gaslighting happening, these phrases can help you maintain your reality:
Finding Support and Healing If you recognize these patterns in your life, remember that you're not alone. Consider reaching out to:
Recovery from gaslighting involves rebuilding trust in yourself and your perceptions. With support and self-compassion, you can reclaim your reality and strengthen your sense of self. Remember: Your experiences are valid. Your feelings matter. And you deserve relationships built on mutual respect and honesty.
A Mental Health Perspective on Setting Communication Boundaries In our hyper-connected world, we often feel compelled to respond to every notification, comment, or opinion that comes our way. But here's a powerful truth that we emphasize in our practice: not everything deserves your response.
Why Do We Feel Like We Always Need to Respond? It’s easy to feel like we have to respond to everything, isn’t it? Many clients come to us experiencing anxiety around digital communication and social obligations. This is what we have observed as common patterns: ● Feeling guilty about not immediately responding to messages ● Experiencing anxiety when leaving conversations unresolved ● Becoming emotionally exhausted from constant engagement ● Struggling with boundaries in personal and professional relationships This self-imposed obligation to respond instantly drains our energy and feeds into a cycle of anxiety, where we feel guilty for taking the space we actually need to recharge and process things at our own pace. But how do we break the cycle? Disengage Rather than Over-Engage While giving a response might feel satisfying in the moment, it often triggers stress responses that can impact your mental well-being: ● Elevated cortisol levels from ongoing confrontational discussions ● Disrupted sleep patterns due to constant mental engagement ● Increased anxiety from feeling obligated to manage others' reactions ● Emotional drainage that can contribute to burnout Taking a step back from constant engagement isn't just about avoiding conflict - it's about protecting your mental and physical wellbeing from the real physiological toll of always being "on." When we consciously choose to disengage, we give our bodies and minds the crucial recovery time they need, helping prevent the buildup of stress hormones that can lead to burnout and anxiety. Opt for More Mindful, Less Reactive Interactions As mental health professionals, we recommend asking yourself these questions before engaging: 1. Will your response contribute to solving a problem or bringing clarity? 2. Is the other person open to participating in respectful dialogue? 3. Does this matter to you personally, or are you reacting to external pressure? 4. How will this response impact your current mental state? Mindful communication emphasizes thoughtful, purposeful exchanges over constant back-and-forth. By taking time to craft clear messages and respond with intention, we can actually communicate more effectively while saying less. Step Back So You Can See the Whole Picture Clearly Learning to step back is a crucial skill for mental wellness. Consider disengaging when: ● The interaction triggers anxiety or stress responses ● You notice physical tension or emotional disregulation ● The conversation mirrors unhealthy relationship patterns ● Your emotional resources are already depleted Sometimes we get so caught up in the details of every message and interaction that we lose sight of the bigger picture and our own wellbeing signals. Build Healthy Communication Patterns In our practice, we work with clients to develop sustainable communication strategies that protect their mental health while maintaining meaningful connections. This includes: ● Setting clear boundaries around response times ● Developing scripts for gracefully exiting unproductive conversations ● Practicing self-validation when choosing not to engage ● Creating routines for digital wellness and mental rest By establishing clear boundaries and giving ourselves permission to communicate on our own terms, we can build more meaningful connections while keeping our mental wellbeing intact. Consider Professional Support for Your Journey Please remember: Setting boundaries in communication is a vital aspect of mental health care. If you're struggling with the anxiety of always needing to respond or setting healthy boundaries, our therapists are here to help you develop personalized strategies that align with your well-being. Whether through in-person or virtual therapy, we're committed to supporting you in building communication patterns that foster peace and emotional well-being. Contact us to learn more about how we can support your journey in prioritizing your mental well-being. by Dustin Godwin, LMSW  Getting a grip on your emotions during the holiday season can be challenging, maybe even more so than resisting your third piece of pumpkin pie. While some people may seem to be filled with holiday cheer, others might feel overwhelmed, facing stress and anxiety. According to the National Alliance on Mental Illness (NAMI), 64% of people dealing with mental health challenges reported that their holiday cheer takes a turn for the worse. So, how can you maintain your composure? When the crunching of leaves underneath your feet and the warmth of a cup of apple cider in your hands aren't enough to brighten your mood, here are some suggestions that can be useful to manage your emotions around the holidays.
Your Feelings Are Always Valid: The holiday season is often portrayed as a time of joy and cheer; however, if you're not feeling the holiday spirit, that’s okay. Instead of burying your feelings like leftover food from Thanksgiving, why not acknowledge them? It’s perfectly acceptable to experience a full range of emotions during the holidays, including those that aren’t particularly cheerful. Think of these emotions as holiday guests: allow them to visit, but don’t let them overstay their welcome! Be Kind to Yourself: Are you striving to be the perfect host during the holidays? If things don’t go as planned - perhaps the turkey gets burnt, the mashed potatoes turn lumpy, or there's an unexpected visit from Uncle Bob (I thought he was going to be in Hawaii this year!) - just go with the flow! Treat yourself with the same kindness you would offer to your best friend. You would reassure your best friend by saying, "It's okay, you've got this!" So why not offer yourself the same encouragement? Practicing kindness towards yourself can help lower feelings of anxiety and depression, improve your ability to handle the stressors of daily life, and enhance your self-esteem! Prioritize Your Time: As the festivities ramp up, utilize your planner and create a daily schedule. Visualizing your activities can save you from those last-minute freakouts that make you want to take cover under a pile of blankets. Also, it’s acceptable to say “no” to some plans! Prioritize yourself and focus on what matters to you. This will help you dodge those extra social happenings that clash with some much-needed ‘me’ time. Furthermore, reducing your social media scrolling can declutter your mind and spare you from constant comparisons, such as feeling less happy and successful than Peggy from the book club (we all know Peggy tends to exaggerate). Your mental well-being will thank you! Physical Health Impacts Mental Health: According to the Mental Health Foundation (MHF), physical health problems significantly increase our risk of developing mental health problems. So keep nurturing your body! Drink plenty of water, monitor that ‘holiday cheer’, get moving and stay active, stick to your normal sleep schedule, and balance out all those festive treats with healthier options. Did your favorite team just give up a 14-point lead against their archrival? Remember to breathe - deep breathing can help relieve stress and anxiety. Reach Out for Help: For some, the holidays are hard. They can remind us of things we no longer do or those who are no longer here. Unfortunately, no amount of twinkling lights and sugar cookies can fix the hurt that so many have during this time of year. So if you're feeling a bit down, don’t hesitate to reach out to a friend or loved one to share the holiday feels! If the weight of the world feels like a heavy blanket, chatting with a mental health professional can truly be a lifesaver. We here at Sandhill Counseling & Consultation are here to help! Just remember, if things get a little too intense, don’t be afraid to seek emergency help—because no one should be left out in the cold! Self-care should be proactive, not reactive, all year round. It's crucial to prioritize this during the holiday season, as the added stress from family gatherings, financial pressures, busy schedules, and social obligations can be overwhelming. Remember, it’s okay to not be okay. Be kind to yourself, nurture your body, and don’t hesitate to seek support. Embrace these practices to fill your holiday season with joy and laughter while keeping stress at bay. Cheers to a wonderful holiday season! by Lisa M. Eaton, MSW, LCSW  What is gratitude? Is it a feeling, a personality trait, a virtue, an attitude or an action? I believe it is all the above. The definition from the Oxford dictionary states that “gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.” Robert Emmons, PhD, who has done extensive research on gratitude and joy describes gratitude as having two parts: affirmation of goodness and recognition that the sources of goodness are outside of ourselves. Basically, recognizing what we are thankful for but also to whom we are thankful.
Have you ever met someone who has a joyful and positive attitude, no matter what stressors they may feel or hardships they endure? Recent research shows that this positive and joyful attitude occurs mostly in people who practice gratitude regularly. Fr. Richard Rohr, a Franciscan priest and founder of The Center for Action and Contemplation, shared, “It is not joy that makes us grateful, but gratitude that makes us joyful.” When we express, receive, or witness gratitude, our brain releases dopamine and serotonin. This immediately enhances feelings of happiness, calm, focus, motivation, and contentment. Recent research has shown these benefits of practicing gratitude consistently:
So, how do we practice gratitude daily? Here are some ideas:
There are so many more ways to practice gratitude, but the key is to take the time to focus on gratefulness. Maybe this month of November with Thanksgiving coming up is a good time to start practicing gratitude. Give it a try. It will enhance your life as well as those around you. Thanks for taking the time to read this blog and have a wonderful Thanksgiving. by Jill Storm, M.Ed, PLPC  September is National Suicide Prevention Month. In 2022, the CDC found that almost 50,000 Americans died by suicide. Among 10 to 14 year olds, suicide is the second leading cause of death, and among those who are 15 to 24, it is the third leading cause. According to the Jason Foundation, more young adults die by suicide than cancer, heart disease, AIDS, pneumonia, and influenza combined.
Let that sink in for a moment. Our children and early adolescents are struggling, oftentimes silently. While in many ways we have made strides in the field of mental health towards normalizing depression and suicidal thoughts, we still have a long way to go. Children who have thoughts or urges to end their lives oftentimes fear the reactions of trusted adults. Will they send me to the hospital? Will they think I’m just trying to get attention? Adolescents might share more readily with their peers, but their friends often don’t know what to do with this information either. Their friends might also be struggling and have the same questions of what might happen if they tell an adult. The reality is that as a society we are still uncomfortable talking about suicide. We speak in euphemisms or hushed tones when we need to be speaking loudly and frequently. It is not an exaggeration to say that we have an epidemic of suicide among our adolescents. All the research says that talking about suicide does not increase rates of suicide. So talk about suicide with kids in age appropriate ways. Be direct in your approach, especially if you have noticed any of the warning signs of suicide, which in youth include withdrawing from friends, increased depression, sleeping less or more often, and extreme mood swings. Ask them directly if they are having thoughts of killing themselves. Another important thing to do with adolescents, whether you are a parent, an aunt or uncle, or any other adult around children, is to model vulnerability. Be honest about your own mental health struggles and that you get anxious or depressed too. This will create an environment in which adolescents feel more comfortable sharing their own thoughts and feelings. Connection and communication are two of our most powerful tools against suicide. In her novel Delirium, Lauren Oliver reflects on the hidden quality of suicide in our culture: “Suicide. A sideways word, a word that people whisper and mutter and cough: a word that must be squeezed out behind cupped palms or murmured behind closed doors. It was only in my dreams that I hear the word shouted, screamed.” In this passage, Oliver highlights the disconnect between the interior world of someone who is struggling with suicidal thoughts and the world around her that remains silent. We must not be silent anymore. If you or someone you care about is experiencing thoughts of suicide, there are numerous resources available to help you navigate this crisis. You can call the National Suicide Prevention Hotline, which is 1-800-273-TALK (8255). You can also just dial 988. If you are in the St. Louis area, you can call Behavioral Health Response 24 hours a day at 314-469-6644. Numerous resources in St. Louis exist specifically for teenagers who are experiencing suicidal thoughts. The St. Louis County Children’s Service Fund operates a Youth Connection Helpline. This is a 24/7 helpline to help teenagers and their caregivers navigate a suicide crisis. You can call 314-819-8802 or text BHEARD (31648) to be connected to a trained mental health professional. KUTO (Kids Under Twenty One) is a local organization that has a crisis intervention hotline run by teenagers. It operates weekdays from 4 pm to 10 pm and on weekends from 4 pm to midnight. Teens can call 314-644-5886 to receive confidential support from other teens. Let’s work together to destigmatize suicide. Let’s talk about it without fear. |
JENNIFER EULBERG, MA, LPCWelcome Jennifer, our new blogger!
Jennifer is a counselor at Sandhill who specializes in depression, self-esteem, and grief & loss. Get to know Jennifer as she shares her perspectives on life, contemplates value themes, and offers gentle encouragement. THANK YOU to Stefanie Pisarkiewicz, LPC for her blog contributions from November 2014 - February 2019! 
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