05/05/2025

Quick tip: What should I say or do if I know someone is struggling with their mental health?

If you suspect a friend, family member, or coworker is having a tough time, starting the conversation can feel awkward—but it matters.
Try opening with curiosity:

“I’ve noticed you don’t seem like yourself lately. Is everything okay? Would it help to talk about it?”

Many people hide mental-health challenges because they fear judgment or unwanted interventions. Your goal is not to “fix” them but to show care and acceptance.

Ways to Offer Support

Affirm your presence
“I care about you and I’m here whenever you want to talk.”
Validate their feelings
“It sounds like things have been really hard. You don’t have to go through this alone.”
Create a safe space
“If now isn’t a good time, you can call or text me later. I’ll respond as soon as I can.”

You can also ask:

“Does it ever feel too heavy to handle on your own? If talking with me isn’t enough, I can help you find a therapist or other support.”

Remember: Be patient, listen more than you speak, and avoid judgment.
People often need to feel heard and accepted, not advised.

4/28/2025

The impact of consuming too much Global News on your Mental Health

By Dr Kristy Brecke

Humans evolved to focus on immediate surroundings—finding food, avoiding danger, connecting with community.
Today, news reaches us in seconds, not days, and our brains have not fully adapted.

A Rapid Timeline of News Delivery

Era	Average Time for Global News
1945–1955	1–3 days (cities), 1+ week (rural)
1970s–1980s	Hours (TV/radio cycles)
1990s–2000s	Minutes to hours (24/7 cable, early internet)
2020s	Seconds (social media, livestreams)

This nonstop flow can lead to information overload, which the World Health Organization identifies as a major source of stress.

Common Mental-Health Effects

Empathy fatigue: Constant crises dull emotional responses.
Hypervigilance: Your brain treats bad news as ongoing danger.
Existential anxiety: Global conflicts or climate updates can create a sense of helplessness.

Finding a Healthy Balance

Staying informed is important, but overexposure can cause anxiety, sleep problems, and mood swings.
Watch for warning signs such as:

Anxiety or dread after checking the news
Obsessive refreshing of feeds
Difficulty sleeping if news is the last thing you see at night

Practical Tips

Set time limits – Check news once or twice a day for 15–30 minutes.
Choose balanced sources – Pick one or two reputable outlets; avoid sensational headlines.
Turn off notifications – Reduce passive exposure that fuels doomscrolling.
Replace the habit – Go for a walk, read a book, or call a friend instead of refreshing feeds.
Take breaks – Try a “news-free” day or weekend each week.

Bottom line:
Humans aren’t meant to carry the world’s pain every day. Stay aware enough to act wisely—then give your mind time to recover.

Here is a more detailed list if you want more details as to how to implement this into your life.

1. Set Time Limits

Designate a specific time (ex: 15–30 minutes in the morning or early evening).
Avoid checking news first thing in the morning or right before bed, which can spike anxiety or disrupt sleep.
Use phone features like screen time limits.

2. Choose Your Sources Wisely

Pick 1–2 trusted, balanced news outlets, ideally several that are not created for intentional bias.
Avoid sensationalist headlines or emotionally manipulative formats.
Consider reading news digests or weekly summaries instead of daily alerts.

3. Eliminate Passive Exposure

Turn off news notifications.
Mute or unfollow news-heavy accounts or hashtags on social media.
Avoid scrolling newsfeeds aimlessly—this is often where doomscrolling begins.

4. Practice “Conscious Consumption”

Before reading or watching news, ask:
→ “Why am I checking this right now? Is it helping or hurting?”
Stick to reading news rather than watching it—video can be more emotionally triggering.

5. Replace the Habit

Substitute news-checking with something grounding:
- Reading a book
- Going for a walk
- Calling a friend
- Listening to uplifting podcasts or music

6. Stay Engaged in Meaningful Ways

Channel concern into action: donate, volunteer, vote, or talk to others.
Limit yourself to news you can act on, not just tragedies you can’t influence.

7. FAST- take a break from the News

Try a full day or weekend off from news weekly.
You won’t miss anything urgent—big news finds a way to reach you anyway.
When you are on a weekend or week vacation, don’t check the news at all.

Questions that may be helpful to ask yourself while you are consuming the news:

Am I learning something new, or just feeding a habit?
Does the news leave me feeling informed or overwhelmed?
Am I checking out of curiosity, boredom, or anxiety?
Have I taken a day off from news in the past week?

In Summary:

Chronic stress is increasingly linked to overexposure to global news, which is now delivered instantly through digital media—far faster than the human brain evolved to process. While staying informed is important, constant negative coverage can lead to anxiety, sleep disturbances, and emotional burnout, especially among vulnerable groups like young adults, BIPOC, and LGBTQ+ individuals. Globally, the leading causes of stress include financial pressure, unrealistic self-expectations, sleep deprivation, work-related issues, health concerns, social instability, and information overload. Setting boundaries—like limiting news time, curating sources, and taking breaks—can significantly protect mental well-being in a hyperconnected world.

So put your phones down, turn the TV and radio off and do something that our brains have mastered in the last 10,000 years: spend some time outside.

Or go for a walk, cook a new dish, create a new safe space to spend time in or connect with a friend or family member, in person. You got this!

3/18/2025

Why is it so hard to put my phone down? How do I know if I am addicted to it and if so, what are the consequences?

By Dr Kristy Brecke

It’s hard to imagine the person that hasn’t asked themselves if their phone use might be impacting their free time.
Is this you too? Have you wondered if you are on your phone too much?

If so, you are not alone.

Have you ever wondered whether you spend too much time on your phone?
You are far from alone. Adults of all ages—from teens to retirees—average 3–6 hours a day on their devices.

Why Phones Are So Addictive

App developers design platforms to trigger dopamine, a brain chemical linked to pleasure and motivation.
Every notification, like, or message provides a tiny dopamine “reward,” creating a loop of anticipation and instant gratification—similar to gambling.

Signs of Problematic Phone Use

Checking your phone constantly, even without a reason
Anxiety or restlessness when the phone isn’t nearby
Neglecting work, school, or relationships
Difficulty sleeping or focusing
Using your phone to escape boredom, sadness, or stress

Mental-Health Consequences

Sleep disruption from blue light and late-night scrolling
Anxiety and depression from comparison on social media
Shorter attention span due to constant notifications
Loneliness, despite online “connections”

Steps to Regain Control

Track your screen time – Use built-in apps to see daily hours.
Create phone-free zones – Bedrooms, mealtimes, and social gatherings.
Replace habits – Start a hobby, exercise, or read for dopamine from healthy challenges.
Set small, realistic goals – Begin with 30-minute breaks and build from there.
Reconnect offline – Schedule face-to-face time with family or friends.

Phones are powerful tools, but they shouldn’t control your happiness.
Small, consistent changes can rewire your brain, improve sleep, and strengthen real-life relationships.

On average, Americans spend about 3–4 hours per day on their phones and adolescents are often reaching 5–6 hours daily.

Here is a more detailed list of signs of addiction:

Constant Checking: If you find yourself checking your phone frequently, even without any specific reason (like checking social media or refreshing notifications), it could be a sign of addiction.
Time Spent on Your Phone: If you spend hours on your phone each day, often without realizing how much time has passed, it could be a sign of overuse. Phones now have features that track your screen time, which can give you an idea of how much you’re on it.
Feeling Anxious or Restless Without It: If you feel uneasy, anxious, or stressed when your phone is not within reach or if it’s turned off, it could indicate dependence.
Neglecting Responsibilities: If you’re spending so much time on your phone that it’s affecting your work, school, or personal life, it’s a red flag.
Difficulty Focusing on Tasks: If you find it hard to focus on tasks without checking your phone, or if you’re constantly distracted by notifications, it may indicate a problem.
Using Your Phone to Avoid Negative Feelings: If you’re using your phone to avoid dealing with boredom, stress, loneliness, or other emotions, you might be using it as a coping mechanism.
Physical Effects: If you’re noticing physical symptoms like eye strain, headaches, or difficulty sleeping due to phone use, it might indicate that you’re overusing it.
Ignoring Social Interactions: If you’re more focused on your phone than the people around you, or you’re checking it during conversations, it could be a sign of addiction.***huge red flag

If you recognize several of these signs in yourself, it might be time to take a step back and evaluate your phone use. You can set limits on screen time or create phone-free times during your day to help break the habit.

In order to find some positive replacements for your phone use;

I suggest making a list of personal goals you are hoping to accomplish to motivate you to want to do something else.

Ask yourself, what healthy habits, did you have in place, that you no longer subscribe to?

Start with small achievable goals that will only take an hour or two and then build from there. Starting out with a goal or task that doesn’t take a lot of time or energy will set you up for success. If it takes too much effort from the start, you will likely not be able to execute the new goal because our brains have become lazy due to accessing easy dopamine hits on our phone.

The dopamine you get while being on your phone takes no effort on your part. For this reason, starting a new hobby or personal goal will feel uncomfortable at first because of the effort needed.

What Is Dopamine and Why Does It Matter?

Dopamine is a neurotransmitter, often called the “feel-good” chemical, that plays a key role in motivation, pleasure, learning, and your brain’s reward system. Understanding dopamine is important because it helps explain why smartphones, social media, and gaming can feel addictive—and why these habits may impact your mental health.

How Phone Use Impacts Dopamine

The Reward System
- Dopamine is released when you experience something pleasurable or rewarding.
- Notifications, likes, and messages trigger small dopamine releases, making you want to repeat the behavior.
- This reinforces phone checking as a habit, often at the expense of other rewarding activities.
The “Dopamine Hit” from Notifications
- Every text, email, or social media alert triggers anticipation and satisfaction in your brain.
- Social media apps are designed to provide these small bursts of pleasure repeatedly.
The Cycle of Instant Gratification
- Variable rewards, like unpredictable likes or comments, increase dopamine release, similar to gambling.
- Over time, your brain craves more frequent stimulation to achieve the same level of satisfaction.
Dopamine and Addiction
- Frequent phone use can create dependency, making it difficult to resist checking your device.
- Like gambling or sugary foods, your brain adapts, requiring more stimulation for the same dopamine “reward.”
Tolerance and Desensitization
- The same notifications or likes may become less satisfying over time.
- You may find yourself checking more often or seeking more intense forms of digital validation.
Mood Regulation
- Relying on phones for emotional boosts can reduce your ability to manage mood naturally.
- Over time, heavy social media use can contribute to anxiety, depression, and loneliness.
Long-Term Brain Effects
- Chronic overuse can alter your brain’s reward system, affecting focus, attention, and decision-making.
- Constant dopamine stimulation may impair your ability to enjoy slower, meaningful activities.

Mental Health Risks of Excessive Phone Use

Increased Anxiety & Stress: Constant notifications and FOMO (fear of missing out) heighten stress and worry.
Poor Sleep Quality: Blue light disrupts circadian rhythms, making it harder to fall and stay asleep.
Reduced Attention Span: Frequent digital interruptions make focusing on tasks difficult.
Lower Self-Esteem: Social media can create unrealistic comparisons and dissatisfaction.
Loneliness & Isolation: Overreliance on digital connections may reduce real-life social engagement.
Depression: Excessive social media can exacerbate negative thoughts and rumination.
Reduced Emotional Regulation: Constant stimulation can cause irritability, mood swings, and frustration.
Impaired Social Skills: Online communication may limit face-to-face social confidence.
Addiction & Compulsive Behavior: Phone use can become habitual, reducing enjoyment of offline activities.

Tips to Protect Your Mental Health

Set Boundaries: Use apps or device features to limit screen time, especially before bed.
Take Breaks: Step away from your phone for walks, hobbies, or social interactions.
Practice Mindful Usage: Engage with content that inspires or uplifts you, and unfollow accounts that trigger negative feelings.
Reconnect in Real Life: Prioritize face-to-face relationships and offline activities.
Build Healthy Habits: Gradually create new routines to reduce phone dependency. Even small changes over 30 days can form lasting neural pathways.

Action Steps to Reclaim Your Brain and Life

Charge your phone outside the bedroom.
Go to bed an hour earlier and read a book.
Identify excuses and distractions before they start.
Rediscover hobbies, meaningful activities, and personal connections that once brought fulfillment.

Dopamine isn’t bad—it’s your brain’s reward signal—but when it’s hijacked by constant phone use, it can harm your focus, sleep, and emotional well-being. By taking small, intentional steps, you can restore balance, improve mood, and regain control of your day.

1/8/2025

Understanding Seasonal Affective Disorder (SAD) and How to Cope

Have you noticed your mood dipping as the days get shorter and the weather gets colder? You might be experiencing Seasonal Affective Disorder (SAD).

I didn’t learn about SAD until I was a young adult. It isn’t classified as its own disorder but is listed as a “specifier” under Major Depression or Bipolar Disorder. My own experience began around ages 18–19, when every November, I noticed a shift: irritability, feelings of hopelessness, overthinking small events, low energy, and a withdrawal from social activities. In the summer, I thrived outdoors, enjoying friends, school, and adventures—but the winter months left me feeling drained and “lazy,” though it wasn’t laziness at all.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression linked to changes in seasons, typically occurring in fall or winter when sunlight is limited. Rarely, some experience SAD in spring or summer, feeling irritable, restless, or losing weight.

Prevalence:

About 5% of people in the U.S. are affected by SAD.
More common in northern latitudes (Canada, northern Europe, northern U.S.) due to reduced sunlight, with rates as high as 10%.
Near the equator, where sunlight is consistent, SAD is much less common.

Common Signs and Symptoms

1. Depressive Symptoms:

Low mood, sadness, or hopelessness lasting at least two weeks
Loss of interest in activities you usually enjoy
Fatigue and low energy
Feelings of guilt or worthlessness
Difficulty concentrating or making decisions

2. Sleep and Energy Changes:

Oversleeping (hypersomnia)
Persistent fatigue
Increased appetite, especially cravings for carbohydrates, sometimes leading to weight gain

3. Social Withdrawal:

Avoiding friends or family
Loss of interest in work, school, or hobbies

4. Seasonal Pattern:

Symptoms appear in fall/winter and improve in spring/summer
Summer SAD is less common but can include irritability, restlessness, and decreased weight

5. Physical Symptoms:

Tiredness during the day
Weight changes or overeating
Low Vitamin D levels, which can mimic depression

My Personal Experience with SAD

Once I recognized the pattern, it was liberating to understand that my energy drop wasn’t “laziness.” Instead, it was related to seasonal changes, lower sunlight exposure, and potentially low Vitamin D. With guidance and action, I learned strategies to combat the “winter blues.”

Here’s what helped me:

1. Light Therapy
I invested in a therapy-grade light box (10,000 lux) known as a “Happy Light.” Using it 15–20 minutes each morning helps stimulate Vitamin D production and serotonin, boosting mood. Place it 1–2 feet away at eye level for best results.

2. Proper Winter Gear
Dressing for the cold made outdoor walks more enjoyable. Layered clothing with wool, down, and Gore-Tex, plus hats, gloves, and snow boots, can make a big difference. As Scandinavians say, “There is no bad weather, just bad clothing.”

3. Outdoor Winter Activities
I embraced activities like hiking, skiing, ice skating, ice fishing, and outdoor bonfires. Movement and sunlight exposure help regulate mood.

4. Cozy Indoor Environment
Candles, blankets, slippers, essential oil diffusers, books, puzzles, and music make the home environment inviting and comforting.

5. Acceptance and Reflection
I remind myself that it’s okay to slow down in winter. Focusing on gratitude, reflection, and small daily joys helps me stay grounded.

When to Seek Professional Help

If your functioning declines significantly during winter—affecting work, relationships, or social life—consider:

Trying the lifestyle strategies above
Consulting a mental health professional
Meeting your primary care physician to rule out other causes (thyroid issues, vitamin D deficiency, etc.)

Diagnostic tools may include:

Questionnaires like the Seasonal Pattern Assessment Questionnaire (SPAQ)
Physical exams and blood tests to rule out other conditions

Treatment Options for SAD

Light Therapy: Daily use of a light box mimicking sunlight
Psychotherapy (CBT): Addresses negative thinking patterns
Medication: Antidepressants may be prescribed in some cases
Lifestyle Adjustments: Increased physical activity, exposure to natural light, and maintaining a healthy routine

With the right strategies and professional support, it’s possible to enjoy the winter months and embrace the slower, reflective pace as a gift rather than a burden.

12/4/2024

Finding the Best Therapy Near You: Your Ultimate Guide to Emotional Wellness

Finding the Best Therapy Near You: Your Ultimate Guide to Emotional Wellness

In today’s fast-paced and often overwhelming world, finding the best therapy near you is an important step toward emotional health and personal growth. Whether you’re seeking individual counseling, couples therapy, or family support, having the right therapist can make a significant difference in helping you overcome challenges and improve your mental well-being.

With so many options available, it can feel daunting to know where to start. That’s why we created this ultimate guide—to help you navigate the process of finding a therapist who truly fits your needs.

Understanding Different Therapy Approaches

Not all therapy is the same. From cognitive-behavioral therapy (CBT) to mindfulness-based approaches, we break down the different methods so you can make an informed choice. Understanding how each approach works allows you to select the style that resonates most with your goals and personality.

Personal Preferences Matter

Therapy is most effective when you feel comfortable and understood. This guide helps you consider important factors like:

The therapist’s area of expertise
Their communication style and approach
How their experience aligns with your specific needs

Expertise You Can Trust

Our team of expert therapists combines advanced education with hands-on experience, having trained under local, national, and international leaders in sociology, psychology, and counseling. We recognize that every person is unique, which is why we provide guidance to help you choose the therapy type and therapist that fits you best.

Take the First Step Toward Wellness

Embarking on your path to emotional wellness doesn’t have to be overwhelming. With the right guidance and resources, finding the best therapy near you is achievable. Let us be your companion on this journey, providing insights and support every step of the way.

11/26/24

😟 Understanding Anxiety vs. Stress: How to Know the Difference

With the change of seasons and holiday stress upon us, you may be wondering, what is the difference between Anxiety and Stress?

By Dr. Kristy Brecke

😟 Understanding Anxiety vs. Stress: How to Know the Difference

Did you know over 250,000 people search “what are the symptoms of anxiety?” every month? Anxiety affects millions of people daily. In the U.S., the most recent data shows:

About 40 million adults (18.1% of the population) experience an anxiety disorder each year.
Over 30% of people will experience anxiety in their lifetime.
Women are 60% more likely to experience anxiety than men.
Only 36% of those who meet criteria for anxiety seek treatment.
Anxiety often begins in childhood or adolescence and can persist if untreated.

When Stress Feels Like More Than Stress

Do you often say, “I’m so stressed out”? It might actually be anxiety. Anxiety isn’t just about having a busy schedule—it can exist without any major life crises. Genetics, childhood experiences, and lack of healthy coping skills can all contribute.

I experienced this firsthand during my first year of my doctorate program. Despite knowing about anxiety from textbooks and professional experience, I ignored the signs in my own life. I told myself I was “stressed” rather than acknowledging that Generalized Anxiety Disorder (GAD) was affecting me. Once I completed a GAD-7 inventory at a routine checkup, it confirmed what I suspected—I was struggling with chronic anxiety.

My Personal Experience

During that period, I was:

Working as an in-home therapist, driving hours in difficult weather, supporting families in crisis.
Completing rigorous coursework.
Remodeling my home.
Planning a wedding.

I was constantly running on high cortisol, which fueled stress but wasn’t sustainable. This toxic cycle left me fatigued, anxious, and eventually at risk for adrenal fatigue—a cluster of symptoms including brain fog, low energy, cravings, and mood changes.

Distinguishing Anxiety from Stress

Feature	Generalized Anxiety Disorder (GAD)	Stress
Definition	Chronic, excessive worry about multiple areas of life.	Short-term response to a specific external pressure.
Duration	Lasts six months or more, often daily.	Usually temporary, resolves when stressor is removed.
Symptoms	Persistent worry, muscle tension, restlessness, sleep problems, difficulty concentrating.	Tied to the stressor: headaches, racing heart, irritability, feeling overwhelmed.
Impact on Life	Can severely impair daily functioning across work, school, and relationships.	Usually affects functioning temporarily; recovery occurs once stressor is managed.
Treatment	Therapy (CBT), medication, meditation, lifestyle adjustments.	Stress management techniques: relaxation, mindfulness, exercise, time management.

In short: stress is temporary and situational. Anxiety, particularly GAD, is chronic, pervasive, and often requires professional intervention.

Managing Anxiety

Key steps to manage anxiety include:

Education: Understanding what triggers anxiety and how it manifests.
Healthy Coping Skills: Building a routine of exercise, self-care, and relaxation.
Meditation: Even guided meditation a few minutes a day can significantly reduce anxiety.
Therapy: Cognitive Behavioral Therapy (CBT) or other modalities to develop coping strategies.
Medical Support: Medication may be recommended in some cases to manage symptoms.

Therapy and meditation helped me regain balance. Small, consistent habits like these can prevent anxiety from overtaking your life.

6/18/24

What is DBT? A Complete Guide to Dialectical Behavior Therapy

By Dr Kristy Brecke

Dialectical Behavior Therapy (DBT) is an evidence-based approach to mental health treatment that helps people manage intense emotions, improve relationships, and build healthier coping skills. Originally developed to treat Borderline Personality Disorder (BPD), DBT is now widely used to support individuals struggling with anxiety, depression, trauma, ADHD, eating disorders, and substance use disorders.

If you’ve ever felt overwhelmed by your emotions, impulsive behaviors, or challenging relationships, DBT could be the tool you need to regain control and live a more balanced life.

What Does DBT Do?

DBT combines cognitive-behavioral techniques with mindfulness practices to teach skills in four key areas:

1. Emotion Regulation

DBT helps you understand and manage your emotions, reducing impulsive reactions and helping you respond in ways that align with your values. This is especially useful for those who experience intense mood swings or struggle with conditions like ADHD, anxiety, or trauma.

2. Distress Tolerance

Life can be stressful, and sometimes we face situations we cannot immediately change. DBT teaches strategies to tolerate distress without engaging in harmful behaviors, helping you feel more in control and resilient during tough times.

3. Mindfulness

Mindfulness is about staying present, reducing judgmental thoughts, and increasing awareness of your emotions and surroundings. Techniques include guided meditation, breathing exercises, yoga, and simple observation exercises. Practicing mindfulness consistently can rewire the brain to respond calmly instead of reacting impulsively.

4. Interpersonal Effectiveness

DBT provides tools to communicate clearly and maintain healthy relationships. Many people never receive formal guidance in communication, yet it is essential for work, friendships, and family life. DBT helps build confidence, boundaries, and stronger connections.

Why DBT Works

Our brains develop fully around age 27, meaning skills for managing stress and emotions continue to grow into adulthood. Unfortunately, not everyone has a stable environment or role models to develop these skills naturally. DBT teaches the brain to form new neural pathways, helping you respond more thoughtfully, reduce chaos, and break cycles of impulsivity or emotional reactivity.

By practicing DBT skills, you can:

Reduce stress and impulsive reactions
Build stronger, healthier relationships
Improve self-esteem and confidence
Increase flexibility and adaptability in everyday life

Who Can Benefit from DBT?

DBT is adaptable for a wide range of mental health challenges, including:

Anxiety and depression
Trauma and PTSD
ADHD
Eating disorders
Substance use disorders
Emotional dysregulation
Difficulty in relationships or social situations

DBT is provided in structured formats, often including individual therapy sessions and group skills training.

Getting Started with DBT

If you’re struggling with intense emotions, difficulty coping with stress, or challenges in relationships, working with a qualified DBT therapist can provide guidance and support. Skills practice, mindfulness exercises, and structured therapy sessions can empower you to regain control, reduce impulsivity, and create a more fulfilling life.

3/4/2024

11/20/2023

Nutritional Supplements and Mental Health

By Dr. Kristy Brecke

Nutritional Supplements for mental health

Can Supplements Help Your Mental Health?

Many people ask whether nutritional supplements can improve mood, reduce anxiety, or support overall mental health. While supplements can play a role, as a mental health professional, I cannot recommend specific products—doing so falls outside my scope of practice.

Even medical doctors are limited in recommending supplements because, in the U.S., supplements are not as strictly regulated as medications. The FDA oversees supplement labeling but does not verify safety, potency, or purity. This means the quality and effectiveness of products can vary widely between manufacturers.

Why Some Professionals Recommend Supplements

Some research supports the potential mental health benefits of certain supplements, and some doctors now cautiously recommend Vitamin D or magnesium. However:

Supplements can take weeks to months to show effects.
Taking multiple supplements at once makes it hard to know what’s helping.
Alternative practitioners (homeopaths, acupuncturists, chiropractors) may provide guidance, but these services often aren’t covered by insurance, making them costly.

Evidence-Based Supplements for Mental Health

Here are some of the most researched supplements associated with mood and mental health:

Omega-3 Fatty Acids (EPA & DHA) – Found in fish oil, linked to improved mood and reduced depressive symptoms.
Vitamin D – Deficiency has been associated with mood disorders; natural sunlight exposure (20 minutes/day) can help.
B Vitamins (B6, B9, B12) – Important for brain health, cognition, and mood regulation.
Magnesium – May reduce anxiety and support restful sleep.
Probiotics – Emerging research shows a connection between gut health and mental health.
Zinc – Supports neurotransmitter function and mood regulation.
Curcumin (Turmeric) – Anti-inflammatory properties may mimic mild antidepressant effects.
SAMe (S-Adenosylmethionine) – Naturally produced in the body, studied for depression management.

While research is promising, effectiveness varies from person to person. Even placebo effects can improve well-being, which is still a positive outcome.

Practical Steps for Using Supplements Safely

Consult a healthcare provider before starting any supplement, especially if taking medications or managing health conditions.
Research products carefully—look for companies with third-party testing and strong quality standards.
Focus on a healthy diet first—a nutrient-rich diet provides many essential vitamins and minerals naturally.
Track your response—take one supplement at a time to monitor effects.

Takeaway

Supplements can potentially support mental health, but they are not a replacement for therapy, medication, or lifestyle changes like diet, exercise, and stress management. Focus on safe, informed choices, and consult professionals when needed.

10/9/2023

What changes can I make to my mental health?

By Dr Kristy Brecke

Improving your mental health often involves a combination of lifestyle changes, self-care practices, and seeking professional help when necessary.

You may ask yourself:

Why do I feel crabby and irritable so often?

How come I can’t stop over-thinking and assuming the worst in people?

Maybe you are struggling to fall asleep or stay asleep.

You may be constantly craving processed food that contains high amounts of sugar or salt.

Possibly stuck on the couch binge watching TV or scrolling on your phone.

These are all signs and symptoms of your mental health declining.

Keeping your mental health stable, all the time, is unrealistic. It takes consistency, just like your physical health.

If you meet the criteria for a mental health diagnosis (this would be determined after an assessment), research shows the most effective treatment is a combination of medication and talk therapy. If you don’t want to try medication, then committing to more of the items listed below could help. It will take longer to see improvements but is possible.

The earlier you address the decline in your mental health, the more successful a more natural treatment will help. If you have waited years to address it, or maybe you are going through an unexpected life situation, then medication management may be the jump start you need. You can always add more items on the list below once your medication is helping you feel more focused and motivated.

I hear often, “I don’t like to take medication, not even Ibuprofen”.

I honestly don’t know anyone who ‘likes’ to take medication. We would all like to think we can get better without the help of pharmaceuticals. The argument I have heard is:

“We didn’t’ have medication 100 years ago and people were just fine.”

One hundred years ago, we did not have processed food, we were required to exercise daily in order to survive the daily tasks required and we were more reliant on family and friends which helped with feeling a greater sense of connection.

More importantly WE DID NOT HAVE CONSTANT access to marketing ads convincing use we need more ‘things’ (pressure to make more $) and how we should look (pressure to be thin, wrinkle free, ect.)

Here are some changes and strategies you can consider:

Seek Professional Help: If you’re experiencing mental health issues such as depression, anxiety, or any other mental disorder, it’s important to talk to a mental health professional, such as a therapist and or a psychiatrist.
Medication: Medication prescribed by a psychiatrist can sometimes help manage symptoms of certain mental health conditions. They will help monitor it’s effectiveness and if the decrease in mental health symptoms are outweighing the side effects.
Therapy: Cognitive-behavioral therapy (CBT) or talk therapy can help you gain the tools and coping skills to manage stress, anxiety or other concerns you may be experiencing.
Support: Build a support network of friends and family who are understanding and supportive. Don’t hesitate to lean your friends and family. Don’t take it personal if they are not in a place that they can offer support. They also may be struggling.
Healthy Diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide great benefits to your mental health. Nutrient-rich foods provide essential vitamins and minerals that support brain function.
Exercise: Physical activity releases endorphins, leading to a lift in mood. 30 minutes a day will make a difference, but it needs to be consistent. The best exercise is not interrupted with work or other responsibilities.
Sleep: Mental health lies on the foundation of sleep. Keep a consistent sleep schedule and aim for 7-9 hours daily. Lack of sleep can contribute to mood swings, irritability, and stress. Have your bedtime be consistent and preferably 10 pm or earlier. This will keep your natural circadian rhythms healthy.
Stress Management: Develop healthy coping skills such as meditation, deep breathing, stretching or yoga. These tools can help you manage stress more successfully.
Limit Substance Use: Excessive alcohol or drug use can worsen mental health issues. Consider reducing or eliminating their use and seek help if you’re struggling with addiction.
Set Goals that are Realistic: Break down your goals into smaller steps. Making them unrealistic sets you up for failure and will eventually impact your self-esteem.
Self-Compassion: Be kind to yourself and give yourself compassion and self-acceptance. Treat yourself the same way you would treat your best friend.
Hobbies and Interests: Find an active hobby and a couch hobby. Think about what you used to enjoy doing before life’s responsibility took over. Make sure you set aside time every week to continue to engage in this new curiosity.
Limit Exposure to Negative Influences: Limit screen time, news and toxic people.
Professional Development: Invest in your personal and professional growth. Our brains yearn for learning new experiences and a knowledge.

Remember that improving mental health is a lifelong journey that takes patience with the ups and downs of life. The more consistent you are with healthy habits and keeping a growth mindset, the more likely you will feel stable.

9/27/2013

Thanksgiving With Disordered Eating

By Paige Jacobsen

As the evenings grow colder, the leaves begin changing colors, and the flannel jackets reemerge, the realization dawns that summer is coming to a close and fall is upon us. For many, this also brings feelings of excitement and anticipation for caramel apples, ciders, pumpkin spice flavored everything and of course, Thanksgiving.

For others struggling with their relationships with food, these images may produce anxiety, shame, fear, despair, embarrassment, etc. Thanksgiving meals can be especially triggering for those with disordered eating, both because of the food served and family engagement. Comments and opinions about food choices, portions, meal size, body shape, or positive or negative judgments for food run rampant on this day.

These comments and opinions may be intentional, or they may be just ignorance. Either way, it doesn’t make it any less challenging when you are already attempting to manage your relationship with food, especially when it’s all anyone wants to talk about. So, what do we do? Let’s discuss some ways you can manage your relationship with food and take care of yourself this holiday.

Take control of your thoughts

There is a constant dialogue in our minds whether we realize it or not. We are continually collecting information and using that information to make comments, judgments, take mental notes or create inside jokes with ourselves. Pay attention to that and respond accordingly, not react. You are able and have the power to challenge and discredit all those negative or unhelpful comments and opinions that are bound to come your way. Preparation is key. If you know a common thought of yours is, ‘dessert is bad’, come prepared with, ‘I can say no’ or ‘dessert can’t hurt me’. You can challenge ‘this is way too much food’ with ‘this is an adequate amount of food for my body and/or activity level.’ Take time to consider what may be coming.

Preface the day with boundaries

You know your world best, so depending on your comfort level, it may be beneficial to set boundaries with friends or family. Let them know how you’re struggling. Identify comments or opinions that would be better kept to themselves or even better, affirmations and positive reinforcement they can incorporate. If that would be uncomfortable, set boundaries within yourself. Identify a line that, if crossed, you’ll excuse yourself, or set a time limit for how long you’ll stay or participate. This ties in very closely with being able to advocate for yourself.

Advocate for yourself in the moment

If and when you have an emotional response to something that’s said or done, it is appropriate to say or do something. It doesn’t have to be confrontational or long winded, but it may feel empowering to do something. Again, preparation is key. You know your world best. It may be as simple as changing the subject. If you would prefer to respond, some examples to have in your back pocket could be, ‘I’m happy with my plate’, ‘I’m satisfied right now’, or ‘I’m capable of making that choice’. Know yourself and what you want and need. This doesn’t begin when you walk through the door, it begins well in advance.

Cope ahead

If you know the occasion is going to be challenging, be mindful and take extra care of yourself, whatever that looks like for you. Maybe you begin by doing things that you especially enjoy. Plan time with friends that really understand to round out the day. Take the steps to put yourself in a positive headspace to better handle whatever is coming your way. You can’t plan for everything because you can’t control others, but you can control how you choose to take care of yourself. Everything will be okay.

This season, I want you to take care of you, whatever that means. Have a plan, reach out for support, be gentle with yourself. Find out what works for you. If you need extra help, we have great professionals at Brecke Counseling Group who lead with empathy and practice person-centered treatment. Head to the home page to request an appointment today.

9/10/2023

Teens and the challenges of going back to school…

By Dr. Kristy Brecke

Going back to school can be stressful for both children and parents. With the season change and the transition in schedule, new teachers, classes and expectations, it often feels overwhelming. It doesn’t take much to feel out of balance. For some, the change is exciting and for others, it’s scary. Most of us already know what is best to keep us feeling grounded but a helpful reminder can’t hurt. The list below can be printed and put out in a common area of the house for you and your teen to look at frequently. It’s nice to have answers when we ask ourselves;

“How did we get here?”

“Why do I feel like nothing is going our way?”

“What role do I have in this tension I am feeling?”

“Why do you seem so crabby this year?”

“I’m not feeling connected, what is different?”

Here are some tips to help teens make a successful transition and have a productive school year:

Get Organized:
- Use a planner or digital calendar to keep track of assignments, tests, and co-curricular activities.
- Create a designated study space at home that is free from distractions. Phones must be put in another room.
Set Goals:
- Establish both short-term and long-term academic and personal goals.
- Break these goals down into smaller, more manageable steps. Make sure they are realistic or you are setting yourself up for failure. Small step are much better than big one’s that are never accomplished. You want to feel accomplished at the end of the day, not like a failure.
Time Management:
- Learn to manage your time effectively by prioritizing tasks and avoiding procrastination.
- Create a daily or weekly schedule to allocate time for studying, homework, and fun or relaxing activities. We all need 1-2 hours daily to process our day and turn our brain off. Work backwards from this time allotment to see what else you have fit in.
- I suggest making a list of homework assignments for the week or day, put a time estimate on them and then prioritize them. Work for an hour and then take a 20-30 minute mental break.
Healthy Habits:
- Prioritize sleep by aiming for 8-9 hours of quality rest each night. I can’t tell you how often mental health instability is directly tied to poor sleep habits.

Do you remember when your kid used to go to bed each night at the same time and they were pleasant to be around?

That is because they had a healthy sleep schedule. It’s not a coincidence if you started to leave it up to them to decide when to go to bed and now they are MOODY. Their brain is not developed enough to make responsible decisions about sleep. They will pick screen time any day, over sleep. They get little drops of dopamine when they are on their screens. When they are lacking sleep, they crave dopamine even more so the unhealthy pattern continues. Poor sleep, more screen time, and then you find yourself in the therapist’s office with a diagnosis of depression or anxiety, possibly screen addiction.

JUST HAVING GOOD SLEEP HYGIENE ALONE COULD PREVENT THIS!

Eat a balanced diet and stay hydrated to fuel your brain and body. Regular meals and meals focused on a balance of protein and foods that are whole (not in a box or frozen) will increase feelings of happiness, energy and decrease feelings of depression and anxiety.
Incorporate regular physical activity into your routine to reduce stress and improve focus. I always suggest 20-30 minutes a day. Non-negotiable. Adding 2-3 days of weight lifting is also highly encouraged. Just 20 minutes makes a difference if you are consistent.
Stay Organized:
- Keep your backpack, notebooks, and school supplies organized.
Ask for Help:
- Don’t hesitate to reach out to teachers, counselors, or tutors if you’re struggling with a subject or experiencing personal issues. It’s sign of strength and intelligence when you understand that a certain subject is not your best. Everybody has one or several subjects that are more challenging. ASK FOR HELP. People love helping others.
- Seek assistance early to prevent problems from snowballing.
Stay Connected:
- Build and maintain positive relationships with friends, teachers, and classmates.
- Join clubs or extracurricular activities to pursue your interests and expand your social circle. This is even more crucial with how much teens spend on social media.
Manage Stress:
- Practice stress-reduction techniques such as deep breathing, mindfulness, or yoga. Guided meditation is my favorite!
- Balance your commitments and make time for relaxation and self-care. 1-2 hours a day. 4-6 hours of a ‘lazy’ day once a week. Be lazy, you need it to re-energize! If you don’t give it to yourself, you will find your body responding in anger, frustration, easily annoyed, sad, confused, panicky.
Technology Use:
- Use technology responsibly and avoid distractions during study and class time.
- Leverage educational apps and online resources to enhance your learning.
- If you find your teen or yourself increasing screen time and feeling worse, put a timer on and listen to it, even if you hit snooze a few times.
- Limit apps where peers are giving you unsolicited feedback about yourself. They don’t know you, they don’t care about you, why would you subject yourself to negative feedback?
Stay Informed:
- Stay up-to-date on important school dates, deadlines, and policies.
- Be aware of any changes in your school’s COVID-19 guidelines or safety protocols.
Positive Mindset:
- Cultivate a growth mindset by believing in your ability to learn and improve.
- Stay positive and resilient in the face of challenges and setbacks.
Balancing Extracurriculars:
- While extracurricular activities are important, don’t overcommit and spread yourself too thin.
- Prioritize activities that align with your interests and goals.
Communication:
- Keep open lines of communication with your parents or guardians about your academic progress and any concerns.

Remember that everyone’s back-to-school experience is different, so it’s important to find what strategies and routines work best for you. Be adaptable and open to trying new approaches until you discover the methods that help you thrive academically and personally.

***If you find that these tools may sound helpful but that your teen has already shown signs of needing extra help. Please reach out to us and we will set you up with a therapist that has immediate openings to get them back on track. Waiting too long could be damaging and therapy tools last a lifetime. They are not just for the current situation.

8/7/2023

The Importance of SELF CARE and mental health

By Dr. Kristy Brecke

15 ways to practice self-care to improve mental health

Many people wonder if they are doing enough to care for themselves. My guess is, the answer is no. If you consider how much your parent or care givers took care of you each day to keep you healthy and safe, you have to ask yourself, “how much of that am I now doing for myself”?

It turns out someone needs to take care of you once you are no longer being cared for by your parents. Many of us are not taught this and may even find this concept to funny or hard to believe. The truth is, we all need to be cared for and there is a good chance that you are not doing enough of it because you are caring for your parents or your children. You may not even know where to start with implementing rituals and routines or what the nature of your self care may look like. You may even being placing the need for care on your partner expecting them to meet your needs for care.

If we all took better care of ourselves we could avoid more relational stress, depression, anxiety or addiction issues. Please consider giving yourself the care you need to love yourself and feel motivated for growth.

What is self care?

Self-care is the practice of taking deliberate actions to improve and maintain your overall well-being, including your physical, emotional, and mental health. It’s essential for managing stress, preventing burnout, and fostering a healthy mindset. Mental health, on the other hand, refers to your psychological and emotional well-being, encompassing factors such as your thoughts, feelings, and behaviors.

Engaging in self-care activities can have a positive impact on your mental health. Here are some self-care practices that can contribute to better mental well-being:

Physical Activity: Regular exercise can boost your mood by releasing endorphins, which are natural mood lifters. Even simple activities like walking, yoga, or dancing can be beneficial.
Healthy Eating: A balanced diet rich in nutrients can support both your physical and mental health. Certain foods, like those rich in omega-3 fatty acids, have been linked to improved mood.
Adequate Sleep: Getting enough sleep is crucial for cognitive function and emotional regulation. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve your sleep quality.
Mindfulness and Meditation: Practicing mindfulness and meditation can help you manage stress, reduce anxiety, and enhance your ability to stay present and focused.
Creative Activities: Engaging in creative pursuits, such as art, writing, music, or crafts, can provide an outlet for self-expression and relaxation.
Social Connections: Spending time with loved ones, friends, and supportive social circles can contribute to a sense of belonging and reduce feelings of isolation.
Limiting Screen Time: Taking breaks from screens, especially social media, can prevent information overload and reduce comparison-related stress.
Setting Boundaries: Learning to say no and setting healthy boundaries can help prevent overexertion and burnout.
Practicing Self-Compassion: Treating yourself with kindness and understanding, especially during difficult times, can foster resilience and a positive self-image.
Seeking Professional Help: If you’re struggling with your mental health, don’t hesitate to reach out to a mental health professional, such as a therapist or counselor, who can provide guidance and support.

Remember that self-care is individual and should be tailored to your preferences and needs. It’s not a one-size-fits-all approach, and what works for one person might not work for another. The key is to prioritize activities that make you feel rejuvenated and empowered.

If you’re experiencing persistent feelings of sadness, anxiety, or any other mental health concerns, seeking professional help is crucial. Mental health professionals are trained to provide the necessary support and tools to help you navigate challenging emotions and experiences.

7/24/2023

The Power of Deep Breathing to help regulate your mood and energy

By Dr. Kristy Brecke

deep breathinghelps with anxiety and stress

Deep breathing is a simple yet powerful technique that can positively impact mental health and mood regulation. It is often used as a component of various relaxation and mindfulness practices, including meditation and yoga. Here’s how deep breathing can help with mental health:

Stress Reduction: Deep breathing activates the body’s relaxation response, which helps reduce the production of stress hormones like cortisol. By calming the nervous system, deep breathing can help alleviate feelings of stress and anxiety.
Improved Focus: Practicing deep breathing can improve focus and concentration. It brings your attention to the present moment and helps you let go of distracting thoughts, promoting mental clarity.
Emotional Regulation: Deep breathing can be an effective tool for managing emotions. When you’re feeling overwhelmed, taking slow, deep breaths can help you regain control of your emotions and prevent impulsive reactions.
Reduced Symptoms of Depression: Some studies suggest that deep breathing techniques can be beneficial in reducing symptoms of depression, possibly due to its positive impact on brain chemistry and mood-regulating neurotransmitters.
Better Sleep: Deep breathing can promote relaxation and reduce physical tension, making it easier to fall asleep and improve the overall quality of sleep.
Lower Blood Pressure: Regular deep breathing exercises can lead to decreased blood pressure, which is beneficial for cardiovascular health and overall well-being.

To practice deep breathing, you can try the following technique:

Diaphragmatic Breathing (or Belly Breathing):

Find a quiet and comfortable place to sit or lie down. This is ideal, however you can deep breath anywhere.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose (try to breath in for 8 seconds), allowing your abdomen to expand (your chest should rise only slightly).
Exhale slowly through your mouth (try to exhale for 4 seconds), emptying your lungs completely.
Repeat this process for a few minutes, focusing on the sensation of your breath and the rise and fall of your abdomen.
Do this 3 times a day and/or when you are feeling your stress rise. It is simple enough to walk into the bathroom or walk away from what is triggering your feelings of frustration.

Remember that deep breathing is a skill that can be developed over time with regular practice. It’s a tool you can use whenever you feel stressed, anxious, or need to center yourself. Combining deep breathing with other mental health practices, such as counseling, exercise, and healthy lifestyle choices, can contribute to improved mental well-being.

5/19/2023

How true change works

By Dr. Kristy Brecke

I hear the term ‘lazy’ in my office frequently. Either ‘I feel lazy’ or the person they are blaming for their problems is ‘lazy’. Lazy is actually something most people feel, often after having a really full day or week that was emotionally or physically draining. Since we only have so much energy (this is highly dependent on how we treat our body), our bodies will respond and tell us that we need to rest or take time to refuel. It’s okay to have a lazy afternoon on the couch or read a book in the hammock for hours. Unfortunately, our culture values production and accomplishment over most other values so we are conditioned to believe that we should never allow ourselves to be ‘lazy’.

On the flip side of this issue of ‘laziness’ is the fact that ‘lazy’ is overused to describe someone who may be struggling with Depression, Anxiety, Grief or ADHD. Someone is not chronically lazy. If you or someone you know lacks in general energy, consistently, there is a good chance more is going on. It could simply be dehydration or poor diet leading to a lack of focus. It could be that there is not enough active movement such as walks or weigh- lifting that leads to feelings of ‘overwhelm’ and then a state of paralysis.

The messages we tell ourselves highly impact our actions. If we keep telling ourselves that we are ‘lazy’ and that why we can’t get anything done, this will lead to low energy and poor self-esteem. I suggest accepting times of rest throughout our day and week and see it as self-care. If you label it accurately, you will have more energy and see yourself in a more positive light.

If you want true change to happen in your life, take a look at the image above. This shows a realistic idea of how change happens. If we are realistic about what we can accomplish in a day, a week or a lifetime, we are more apt to lead a balanced lifestyle of activity and rest. You will want to build on your relationships rather than dread them. You will look forward to your nature walks rather than see them as a energy suck.

Due to pressures from our culture, most of us are not realistic about how change works. We craft up an idea, feel full intention for it to be easy enough to accomplish and then when we try it and find it’s hard, we give up. This leaves us feeling disappointed and ‘not good enough’.

Please pay attention to how you think about your abilities and recognize you are valuable even when you are not accomplishing anything. Change takes time and if you give your intention 1% more effort each day, (this may include accepting you need to rest) eventually it will become a habit. We all know someone who seems like they have it all figure out. The truth is, those who live a well-balanced life are working really hard to be consistent with their healthy habits. Turns out you can too.

If you have not succeeded so far, engage in the activity with a friend, a family member or a group. Or you could seek a therapist who can help you define your goals, set up a realistic time-line and help hold you accountable until the habit are ‘simply who you are.’

3/27/2023

Stigma around Mental Health

By Dr. Kristy Brecke

I get asked all of the time if my clinic is busy due to the aftermath of COVID and the impending recession. My answer is ‘Yes’ and I am so grateful many people are starting to value their mental health as much as their physical health. I would not have wished a pandemic to happen in order for people to realize how important mental health is, however, I do appreciate that it is forcing people to get the support they now know they need. Additionally, why not get the skills and tools now instead of dragging through life wondering why it feels so hard. It doesn’t have to.

Working on your mental health is just as important and time consuming as your physical health, the best part about that is, when you are working on one, you are also benefiting the other. How many times have you gone for a walk and felt worse? How many times have you opened up to a friend or a family member about a personal issue and felt worse? My guess would be, never. Humans need regular exercise just as much as we need to have someone to talk to.
Understanding the importance of mental health and admitting that you have mental health helps all of us. Most people don’t have to see a therapist to deal with their mental health issues, but many people do and we need to continue to make this just as important as visiting your doctor.

I don’t remember I single time growing up that I heard the term, ‘mental health’, yet we talked about our physical health every time we went to the doctor or participated in gym or health class. I believe that as our country and the world mature, so does our view on the importance of mental health. If we talked about mental health from a young age in a positive light, we would take away the stigma around it and it would be a part of our everyday conversations. Previous generations would often times not only keep their thoughts about mental health to themselves but would also talk about it as if it was a sign of weakness. I can’t tell you how many times I’ve heard, “that’s not a big deal, just move on” or “you are making that bigger in your head than it needs to be”. Or how about, “I don’t know what Aunt Sue had, everyone just knew she was crazy”. It seems as if admitting you are nervous, scared, sad, intimidated, fearful, self-conscious, worried or unjustifiably angry that something was wrong with you and you should just keep it to yourself.

As a professional in the mental health field, I can assure you, your thoughts and behaviors don’t just change by someone telling you to, ‘move on’. It often times has the complete opposite effect. You may start to question if there is something wrong with you, compounding the issue. The image above gives some statistics around how many people are impacted by their mental health. I would argue that 10 out of 10 have been impacted even if it was for a few days or weeks.

We don’t have our physical health at 100% all of the time just as we don’t have our mental health at 100% all of the time. Each one of us can make an impact on how we value mental health in our country. Be curious, ask questions, do research, share your experiences and if life feels overwhelming or confusing, something is not ‘wrong’ with you, your mental health is just struggling a bit. I encourage you to talk to your friend about it and if they aren’t helpful seek out a professional. You may only need to come in a few times to sort out an issue or you could benefit from a treatment plan that addresses several issues over the course of 2-3 months. Therapy is often brief and the skills you learn will last a lifetime.

9/7/2022

Time Management

By Dr Kristy Brecke

It is back to school time and most people are feeling pretty stressed out right now. The beginning of school and the holidays tends to max out energy and leave many people feeling pretty depleted. The season change is also difficult to adjust to because even though the most popular season of fall is upon us, winter is just behind it. Mastering time management is a great goal to decrease stress and avoid heavier burn out that can lead to Generalized Anxiety or Depression.

By adding just a few extra intentional skills a day can help you feel more in control and also gives you more time to be present for yourself, family and your job. As the nursing center suggests, using a proactive mind set can help you organize not only your home but also your mind. Just the simple tool of writing down tasks, allows more space in your head to stay calm and take one task on at a time. My favorite skill when it come to time management is to write all the tasks that are playing in your head, then write down the estimated time it will take, finally rewrite the list in the order of priority.

I suggest not letting it add up to more than an hour a day. I call it ‘power hour’. It can be any time of the day but it should be carved out and consistent. If you are struggling with time management and feel it might be adding to other symptoms you are experiencing, stepping in for some therapy may be helpful.

5/24/2022

Depression

By Dr. Kristy Brecke

It is Mental Health Awareness Month and I’m here to bring attention to Depression.

Depression does not leave us when the sun comes out. Many people don’t even realize they are suffering from symptoms of depression. The most common perception of depression is a person who can’t get out of bed, struggles to keep a job and hangs their head low. It is often thought to be a disease that takes over the whole body, but that is only true for a small portion of the population, some of the time.

Since there is very little education in the general population of what depression is, many people don’t realize that they may be suffering from more mild symptoms of the disease. The disease is progressive like so many other diseases if it is left un-treated. If you are suffering from 5 or more of the following for the same 2-week period, you should seek help.

1.) Depressed mood most of the day, nearly ever day.

2.) Loss of interest in previously enjoyed activities

3.) Weight loss or gains, appetite increase or decrease that is significant.

4.) Thoughts and movement reduction noticeable to others. (IE: Brain fog that won’t go away or Chronic laziness)

5.) Fatigue and loss of energy nearly every day

6.) Feelings of worthlessness or excessive guilt

7.) Diminished ability to think or concentrate. Not able to make decisions, small or big.

8.) Recurrent thoughts of death or suicidal ideation, sometimes with a plan, sometimes without

Additionally, if you feel irritable most days, feel over-reactive or overly sensitive to situations, low energy, impulsive behavior, spending too much time doing one activity (ie: on your phone, binge watching shows, abusing alcohol, sleeping too much, gossiping, shopping), you also may be experiencing more mild forms of depression that could lead to bigger problems in your life. One way to get a better understanding is to ask people around you. “Have I been hard to be around? What makes me hard to be around?” Sometimes we don’t have the insight to see the symptoms we are experiencing because we are busy distracting ourselves with vices such as the one’s mentioned above.

If you or someone you know is struggling with depressive symptoms that don’t seem to be going away, please get help or have an open conversation with your loved one. The image above are treatment strategies that are helpful to keeping your mental health in check. If you are going to keep your mental health stable over a lifetime (pretty rare) then you will have to be working each day to add positive activities to your schedule. It rarely comes naturally.

1/31/2022

New Year New You

By Dr. Kristy Brecke

Living in MN in January

When you live in Minnesota, January is the hardest month to make it through. There is still limited light, sun and the temperatures are not very appealing to get outside for fresh air. Most of us tend to lose motivation and when coping skills start to decrease, the chemicals in our brain that are keeping us healthy also suffer. We all know the “things” we are supposed to do. Eat healthy, exercise 3-4 times a week, sleep 7-8 hrs and get outside. This isn’t hard to do when the weather participates but for the next 3 months it will continue to be challenging. This would be the time to start therapy. It can help you sort out the ruminating thoughts you are struggling with, the communication patterns we get stuck in and could also help you start healthy habits that will last you for the rest of your life. Starting therapy can be intimidating but all it takes is one session to understand the benefits and how easy it is to talk to a trained professional. Our job is to make you feel at ease so you can process your mental health concerns. If you have always wanted to start getting help for your depressive, anxious or obsessive symptoms, contact us today.

10/5/2021

Healthy Boundaries

by Dr. Kristy Brecke

Do you want to know more about how to make and keep healthy boundaries?

Most of us were not taught about boundaries growing up with the rare exception of, “don’t talk to strangers” or “don’t get in strangers cars” or maybe, “don’t let anyone touch you where you don’t want to be touched.” These are a starting point for discussion around boundaries but also have mixed messages in them. We are also told, “be polite when people talk to you” and “if someone gives you something, accept it and say thank you.”

Having been told mixed messages around boundaries is confusing and often times leads us to feelings of despair over making the right decision or it could lead us to doing something we are not comfortable with. Boundaries are necessary in all relationships and most importantly in our most intimate and closest relationships because that is how we keep them healthy. The above worksheet shows some important boundaries you should be setting in your relationships. If you find truths in the right column in your current relationships, you may want to step back and do some reflecting.

There are plenty of ways to get a relationship back on track by asking for boundaries to be respected. You should always feel safe in your relationships, including in professional relationships and even one’s within your community or church. Know what healthy boundaries are in the first place is a good place to start and then being more assertive with asking for them is the next step. If you find yourself constantly asking for a boundary to be respected only to find them being broken again, may need a real assessment if the relationship is worth it. Seeking a counselor to help you with this could be helpful. The path to health, mental and physical is ridding your life of toxic relationships where boundaries are not respected. Don’t wait any longer.

9/15/2021

🌟 Gaining Control Over Your Life: Proactive Coping Skills

By Dr. Kristy Brecke

🌟 Gaining Control Over Your Life: Proactive Coping Skills

Do you ever feel like your days and weeks are slipping away, leaving you out of control?
Managing adult responsibilities—work, relationships, and self-care—can feel overwhelming at times.

When I work with clients, we focus on the daily and weekly habits that support mental and emotional health. I call these proactive coping skills. Some days, just the basics are enough. Other times, unexpected challenges require adding extra coping strategies to maintain balance.

Healthy vs. Unhealthy Coping Strategies

It’s important to recognize the difference between coping strategies that truly support well-being and those that may feel good temporarily but leave you worse off later.

Healthy coping skills: Activities that make you feel good while doing them and after you finish, such as journaling, exercising moderately, talking with a friend, or practicing mindfulness.
Vices or unhealthy coping habits: Behaviors that feel good in the moment but leave you drained or regretful afterward, such as excessive drinking, gambling, binge-watching TV, or over-exercising.

Why Healthy Coping Skills Matter

The more healthy, proactive coping skills you use, the less likely you are to rely on defensive or harmful behaviors.
Think of your life as a ledger:

Healthy coping skills = positive deposits
Vices or overused defense mechanisms = withdrawals

When your “ledger” is balanced with constructive habits, you’re less reactive, feel more in control, and create space for contentment, happiness, and joy.
Without these skills, stress and defensive behaviors can dominate, leaving you feeling frustrated, overwhelmed, or out of control.

Takeaway

Building a toolbox of healthy coping strategies empowers you to face challenges with confidence.
Even small daily actions—like deep breathing, planning your day, or connecting with supportive people—can restore a sense of control and improve emotional well-being.
The more consistent you are, the easier it becomes to handle life’s ups and downs while protecting your mental health.

2/22/2021

Better Sleep Habits for Mental Health: Tips for Restful Nights

By Dr. Kristy Brecke

🌙 Better Sleep, Better Mental Health: Habits That Make a Difference

Do you wake up tired even after a full night in bed?
One of the most common concerns people share in my office is trouble sleeping—either difficulty falling asleep, staying asleep, or waking up feeling unrested.
Sleep plays a direct role in mental health, and poor sleep often goes hand in hand with anxiety, depression, or ongoing stress.

It’s hard to know which comes first:
Does poor sleep trigger anxiety and low mood, or do anxiety and depression cause restless nights?
In most cases, the order doesn’t matter, because focusing on sleep hygiene—the habits that support quality rest—improves mental health no matter what started the cycle.

How Our Choices Affect Sleep

The biggest barrier to good sleep is often our own bedtime habits.
Cell phones and other devices are especially disruptive.
Tech companies spend millions (even billions) to keep you scrolling, and the longer you stay engaged, the more likely you are to see targeted ads.
But screen time also delays healthy bedtime routines and stimulates the brain, making it harder to wind down.

When we spend too much time on devices, our decision-making weakens.
Late-night scrolling often leads to “just one more video” instead of turning off the lights and getting restorative rest.

Steps Toward Better Sleep

Improving sleep quality takes commitment, but small, consistent actions pay off.
Follow a list of key habits—such as setting a regular bedtime, limiting screen use an hour before bed, and creating a dark, quiet environment—and you can expect to feel better in just a few weeks.
Keep the list visible (on your nightstand or phone background) and review it daily until these habits become second nature.

Remember, you have the power to reset your sleep routine.
With patience and persistence, better sleep will support a calmer mind, steadier mood, and healthier body.

2/1/2021

🧠 Understanding Your “Old Brain” and “New Brain”

By Dr Kristy Brecke

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Have you ever felt overwhelmed by emotions and reacted in a way that didn’t reflect your values?
If this happens more often than you’d like, your Old Brain may be taking the lead.

The New Brain/Old Brain theory explains how different parts of our brain guide our reactions.
The Old Brain is the more primitive area—often called the fight-or-flight center.
Its job is to keep us alive in urgent situations by shutting down logical thought and focusing only on survival.

For example, if someone suddenly threatens you, you don’t want to pause and analyze every option.
You need to react—either run or defend yourself.
That’s your Old Brain doing exactly what it was designed to do.

But stress, lack of sleep, or chemical imbalances can cause the Old Brain to overreact, even when there’s no real danger.
This can lead to angry outbursts, blaming others, or behaviors that don’t align with your best self.

Everyday Example

Imagine you’re having a rough day.
On the way inside with groceries, the bag tears and eggs crash to the floor.
It’s frustrating, but your safety isn’t at risk.
If your New Brain—the logical, reasoning part of your mind—is in charge, you’ll sigh, clean up, and move on.
If your Old Brain takes over, you might yell, swear, or throw something, creating more stress.

Steps to Engage Your New Brain

When frustration hits, try these grounding strategies:

Pause and notice what just happened.
Remind yourself that you’re safe and can choose how to respond.
Take a deep breath in through your nose and out through your mouth.
Repeat breathing if needed.
Use self-talk: “I’m okay. This is inconvenient, not dangerous.”
Problem-solve calmly.
Clean up and move on.

It may sound simple, but practicing these steps takes effort.
Therapy can help you build these skills so you can regulate emotions more easily.
Once you learn and practice them, they become tools you carry for life—empowering you to stay grounded even when life gets messy.

1/25/2021

🍎 How Your Eating Habits Affect Your Mental Health

By Dr. Kristy Brecke

🍎 How Your Eating Habits Affect Your Mental Health

We hear about health and nutrition every single day—what to eat, what to avoid, and which new diet promises better well-being.
It can feel overwhelming, and many people I talk with share that they don’t always trust the information they find.
That hesitation makes sense. In the United States, the FDA regulates food safety and updates nutrition guidelines about every five years as new research emerges.

Some of the mistrust comes from the history of powerful food industries—like sugar and dairy—shaping past recommendations.
It’s easy to wonder who to believe or where to turn for clear answers.
The good news is that reliable research exists. For example, Harvard Health has developed a helpful guide based on extensive, independent studies.
When you review it, the suggested foods won’t surprise you.
The real challenge isn’t discovering new “superfoods,” but consistently choosing options that reduce inflammation.

Why does inflammation matter?
Eating a diet high in inflammatory foods can leave you feeling sluggish, disrupt digestion, and—importantly—impact mental health.
Chronic inflammation is linked to mood changes, low energy, and increased risk of depression and anxiety.
On the other hand, adding more anti-inflammatory foods to your meals supports both physical and emotional well-being.

I often encourage clients to keep a chart of anti-inflammatory foods on their refrigerator as a friendly daily reminder.
Each small choice—whether it’s reaching for berries instead of a sugary snack or adding leafy greens to dinner—builds momentum toward feeling motivated, balanced, and empowered.
And remember, you don’t have to do this alone.
If you’d like extra support or accountability, working with a therapist can help you create sustainable habits that nourish both your body and mind.

1/18/2021

New Year New You

By Dr Kristy Brecke

Finding Hope and Healing After a Global Crisis

Who could have imagined how shocking and life-changing 2020 would become?
Life already gives us enough challenges on a daily and weekly basis, but the COVID-19 pandemic brought something completely different—a worldwide crisis that touched every single person in some way. For the first time in modern history, there wasn’t a corner of the globe left unaffected. That reality is both sobering and strangely unifying.

Different Experiences, Shared Impact

The effects of the pandemic are still unfolding, and the disparities are striking.
Some people endured heartbreaking losses, long-term health complications, or financial instability. Others experienced smaller disruptions—changes in routines, social circles, or work schedules.
No matter the scale, everyone felt an impact, and acknowledging that truth can be an important first step in healing.

A Silver Lining: Time to Notice Your Mental Health

As a mental health clinician, I’ve noticed one unexpected benefit:
many people finally had the time and space to recognize they needed help.
Clients often tell me, “I’ve needed to do this for so long, but I kept pushing it off.”
With fewer distractions—no sports games to rush to, fewer social gatherings, and limited travel—unresolved feelings and old wounds became harder to ignore.

When Quiet Moments Feel Uncomfortable

Maybe you’ve noticed restlessness in the quiet moments.
Perhaps you’re struggling to sleep, replaying past conflicts, or realizing you don’t feel at ease with yourself.
If this sounds familiar, therapy can help.
You don’t need to wait until things feel unbearable to start. Many people begin to feel relief simply by making that first appointment.

What to Expect in Therapy

Starting therapy doesn’t have to be overwhelming.
Depending on your goals and the method used, some people notice meaningful progress in as few as three to five sessions, while others choose a longer journey.
You decide the pace and the focus.

There’s a common misconception that therapy means being “psychoanalyzed” or forced to uncover painful truths.
In reality, you’re always in control.
You choose what to explore and what changes to work toward.
Your therapist’s role is to help you clarify what you want and to provide tools and skills to help you achieve those goals.

Moving Forward With Intention

As the world continues to adjust and rebuild, consider making your internal growth part of the new chapter.
Just as society is adapting after COVID-19, you can create positive change within yourself.
Therapy offers a supportive space to process the past, build resilience, and move forward with greater confidence and clarity.

05/05/2025

Quick tip: What should I say or do if I know someone is struggling with their mental health?

4/28/2025

The impact of consuming too much Global News on your Mental Health

A Rapid Timeline of News Delivery

Common Mental-Health Effects

Finding a Healthy Balance

3/18/2025

Why is it so hard to put my phone down? How do I know if I am addicted to it and if so, what are the consequences?

Why Phones Are So Addictive

Signs of Problematic Phone Use

Mental-Health Consequences

Steps to Regain Control

What Is Dopamine and Why Does It Matter?

How Phone Use Impacts Dopamine

Mental Health Risks of Excessive Phone Use

Tips to Protect Your Mental Health

Action Steps to Reclaim Your Brain and Life

1/8/2025

Understanding Seasonal Affective Disorder (SAD) and How to Cope

What is Seasonal Affective Disorder?

Common Signs and Symptoms

My Personal Experience with SAD

When to Seek Professional Help

Treatment Options for SAD

12/4/2024

Finding the Best Therapy Near You: Your Ultimate Guide to Emotional Wellness

Finding the Best Therapy Near You: Your Ultimate Guide to Emotional Wellness

Understanding Different Therapy Approaches

Personal Preferences Matter

Expertise You Can Trust

Take the First Step Toward Wellness

11/26/24

😟 Understanding Anxiety vs. Stress: How to Know the Difference

With the change of seasons and holiday stress upon us, you may be wondering, what is the difference between Anxiety and Stress?

😟 Understanding Anxiety vs. Stress: How to Know the Difference

When Stress Feels Like More Than Stress

My Personal Experience

Distinguishing Anxiety from Stress

Managing Anxiety

6/18/24

What is DBT? A Complete Guide to Dialectical Behavior Therapy

By Dr Kristy Brecke

What Does DBT Do?

1. Emotion Regulation

2. Distress Tolerance

3. Mindfulness

4. Interpersonal Effectiveness

Why DBT Works

Who Can Benefit from DBT?

Getting Started with DBT

3/4/2024

Top FIVE Most Common Questions about Mental Health

by Dr Kristy Brecke

1. What Are the Signs and Symptoms of Depression?

2. How Can I Manage Stress Effectively?

3. What Are the Different Types of Anxiety Disorders and How Are They Treated?

4. What Is the Difference Between Sadness and Clinical Depression?

5. How Can I Support a Loved One Struggling With Mental Health?

11/20/2023

Nutritional Supplements and Mental Health

By Dr. Kristy Brecke

Can Supplements Help Your Mental Health?

Why Some Professionals Recommend Supplements

Evidence-Based Supplements for Mental Health

Practical Steps for Using Supplements Safely

Takeaway

10/9/2023

What changes can I make to my mental health?

By Dr Kristy Brecke

Here are some changes and strategies you can consider:

9/27/2013

Thanksgiving With Disordered Eating

By Paige Jacobsen

Take control of your thoughts

Preface the day with boundaries

Advocate for yourself in the moment

Cope ahead

9/10/2023

Teens and the challenges of going back to school…