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Summer tends to arrive slowly and disappear quickly. We long for it during the dark, cold winter months but rush past it when cool fall evenings are on the horizon. 

While we are entering into August, it is easy to shift your focus to the school year, unintentionally leaving behind the memories, lessons, struggles, and growth that summer brought. Reflection is an important and often overlooked practice in our fast-paced culture. We are often “on to the next” before we take the chance to pause and honor where we’ve just been.

That’s why we’ve created this guided reflection for the Summer of 2025. Whether you journal your answers, talk them through with a loved one, or simply reflect quietly, we hope these prompts help you connect more deeply with the season you’re leaving behind.

What was the most memorable moment of your summer? Why does this moment stand out?

Think of a time that brought you joy, connection, or meaning. It could be a moment shared with those you love or something you experienced on your own. 

Think of something that challenged you this summer. How did you grow from it?

Every season of life has its own challenges. Each challenge fosters new growth. The more we recognize and value our growth, the more resilient we become for what lies ahead.

How did you take care of your mental or emotional health over the summer?

Emotional and mental wellness can look different during different times of the year. If this wasn’t a priority, what might it look like to incorporate more emotional and mental wellness moving forward?

What did this season of summer teach you about your needs, boundaries, or values?

Do you need more boundaries? Did you notice your needs were not being met consistently? Are things more or less important to you than they previously were? Our needs, boundaries, and values change over time, and it is important to notice when they do.

Is there anything you need to let go of as we transition out of summer? If so, how will you do that?

Now is the time to take inventory of what is working and not working in our daily lives. You’re free to let go of things, patterns, behaviors, etc. that no longer serve you.

Our Greensboro office has recently added two new clinicians to our clinical team, Shivani Raina, MA, LPA and Christina Motley, MA, LCMHC, BC-DMT. We are thrilled to be growing our team of talented clinicians and feel confident in the services these clinicians will offer our clients. Continue reading to learn more about each of them. 

Why did you choose the mental health field?

Christina Motley: It brings me an abundance of joy to support others in finding or rediscovering their own joy. 

Shivani Raina: I chose the mental health field because I want to help address the need for more representation and culturally responsive care across underserved communities. I believe that having clinicians who bring diverse perspectives can help clients feel truly seen and understood. Beyond that, I’m drawn to the meaningful connections this work allows, and I’m passionate about using evidence-based treatments to support clients in making small, practical changes that lead to big, lasting improvements in their lives.

What population of clients do you serve? Why that group?

CM: I am comfortable working with clients as young as 4 years old through aging adulthood. Issues I typically address with clients are depression, anxiety, grief and loss, anger management, and identity development. I also have experience working with children and adults on the autism spectrum as well as diagnosed with ADHD, mostly working with the social-emotional impacts they may face. I love activating imagination and creative expression to support others in finding more joy in life whether my client is going through childhood, teenage years, and adulthood. I think that would be my “why.” 

SR: I see individuals across the lifespan however, most of my experience has been working with populations from PreK through early adulthood. I enjoy the opportunity to be creative and tailor treatment for all different developmental stages!

If you recently moved, where did you move from?

CM: I am originally from coastal Virginia, lived in Chicago for a few years, and then made my way back to the east coast in NC about 5 years ago. 

SR: I’ve been in Greensboro for the past 5 years but lived in Maryland my whole life before then! 

How would you describe your style of therapy?

CM: I work from a person-centered approach utilizing movement and verbal psychotherapy, with a relational-cultural and trauma-informed lens.  I am specialized as a board certified dance/movement therapist, which provides me with skills for inviting the body as well as the mind into my sessions. I’m trained in various creative art therapy interventions to support thought processing, though a lot times my sessions can look like typical talk therapy sessions.

SR: I am primarily trained from a CBT orientation however I often pull from DBT and other evidence-based modalities. 

What is something that you enjoy doing for fun?

CM: I love dancing with friends and family whether we are at a studio for a class, a celebration venue, or my favorite is a kitchen dance party with my daughters 🎉. 

SR: I love to spend time with my friends and try different restaurants around town! I also have a cat I like to cuddle with (when he lets me) while watching a good movie or show!

Share a fun fact about yourself!

CM: I have a spunky orange tabby cat, Levon, who’s been keeping me on my toes for years! 

SR: A fun fact about me is that I have my black belt in Tae Kwon Do! 

Both clinicians are currently accepting new clients. Please reach out to the front office if you are interested in scheduling an appointment: (336) 272-0855. 

Contributing Author: Elbert “Jay” Hawkins, III, Ph. D., LCMHC, NCC 

As we celebrate Father’s Day, let’s take a moment to honor our fathers and the significant men in our lives holistically. To honor them holistically means recognizing and appreciating their mind, body, and soul. In addition to the gifts they may receive, festive dinners, barbecues, and thoughtful cards, let’s prioritize their mental health and well-being. The National Institute for Mental Health reports that major depressive episodes are more common among women at 10.3%, compared to 6.2% in men. The disparity is even more pronounced among adolescents, with young women experiencing these episodes at a rate of 29.2%, while young men are at 11.5%.

At first glance, these statistics might imply that men—both young and old—have everything under control, managing their stressors more effectively than women. However, the reality is that many men have become skillful at hiding, masking, and ignoring their mental health struggles. Men who are dismissive of their struggles often lead to underdiagnosis by healthcare providers and licensed clinical therapists, who may overlook symptoms of depression, anxiety, bipolar disorder, post-traumatic stress disorder, etc.

For various reasons, men hide and evade how they genuinely feel—from societal and cultural expectations about how they should express emotions to a reliance on traditional notions of masculinity—in many ways, men have become desensitized to the interplay of their mind, body, and soul. Therefore, as people who love and care for them, we must be attuned to their physical and mental health, understanding the interconnectedness of their mind, body, and soul and how this synchronization is essential for their overall well-being.

So, as we celebrate our fathers and father figures this Father’s Day and throughout June, let’s be vigilant and mindful of the following:

• Noticeable changes in their mood (e.g., excessive anger, irritability, aggression, etc.)
• A decrease in joy or happiness
• Persistent sadness or feelings of hopelessness
• Restlessness, difficulty sleeping, or sleeping too much
• An increase in worry or feeling stressed
• Sudden weight gain or weight loss
• Misuse of alcohol, drugs, or both
• Negative thoughts towards their future
• Engaging in high-risk activities
• Thoughts of death, suicidal ideation, or suicidal attempts

These are some common symptoms of depression, and when noticed, the following should be encouraged:

• Speaking with a primary care physician to fully assess matters  
• Engage in therapy (i.e., individual, group, or virtually)
• Explore medication treatment (i.e., conventional, or non-conventional methods)
• Identify someone you can trust and talk with without judgment (e.g., a close friend or family member)
• Lean on family and positive support systems.
• Find community (e.g., fraternal organizations, sporting activities, religious or spiritual spaces, virtual spaces, etc.)
• Create community
• Tap into religious or spiritual beliefs.
• Explore aspects of mother nature (e.g., gardening, hiking, smelling the roses, safely soaking in the sun, etc.)
• Physical activities (e.g., walking, running, biking, golfing, swimming, lifting weights, etc.)
• Mindfulness activities (e.g., journaling, listening to music, meditating, sketching, deep belly breathing, disconnecting/unplugging, engaging in a good book, etc.)

Honoring the men in our lives should go beyond a single thoughtful card each year—it should be a daily and intentional commitment.

June is designated as Pride Month in the US. While you’ve probably seen pride flags and rainbows everywhere over the last few days, Pride Month is more than parades and rainbows. It is dedicated to visibility, safety, and support for those in the LGBTQ+ community. 

Attending and participating in parades, festivals and other gatherings this month are great ways to show your support, and it doesn’t have to stop there! Keep reading for a few ways to incorporate other avenues of support and allyship into your life outside of Pride Month. 

Listen without fixing. 

Holding space for those in the LGBTQ+ community to share their lived experiences is essential to being supportive. You might be tempted to give advice or explain away a difficulty they are sharing, but don’t. Solutions are valuable when someone asks for them, and often times the best thing to say is “I hear you” or “I see you.” Listen to their story and validate their feelings. 

Respect names and pronouns.

If someone asks you to use a specific name and/or pronouns, use them. Even when they are not around. You can easily participate in sharing your pronouns by including your pronouns in your signature line on emails, as this allows space for others to do the same. Using a correct pronoun is a simple way to show that you care about them and value them as a human. This is about dignity and respect, not politics. 

Do your own research.

An easy way to burden a minority group is by expecting them to teach you. Being an ally means doing your own homework and research to gain better understanding. There are numerous LGBTQ+ books, podcasts, and LGBTQ+ voices online you can reference in your learning journey. Changing your perspective away from “expecting to be taught” lifts a burden from the LGBTQ+ community. 

Speak up. 

Silence can appear as support for the loudest voice in the room. So, if you disagree with a biased or homophobic comment, speak up. Use your voice to challenge bias even if it feels uncomfortable. It will make a difference to those in the LGBTQ+ community. 

Check on mental health.

Check on your LGBTQ+ loved ones. Let them know you are a safe space for them to share their feelings and struggles, but don’t push them to share. Just asking how they are can make a huge difference and show them you care deeply. Encourage therapy if they’re struggling and offer to help them find affirming care if they desire it. 

Being an ally or support to the LGBTQ+ community is not about being perfect. It’s about consistently showing up with empathy, understanding, and action. If you make a mistake, just acknowledge it and apologize. Small steps can make a big difference in someone’s life. 

When you think of someone who goes to therapy, who do you visualize?

Maybe it’s someone who just went through a divorce, someone who is deep in their grief journey, or a parent struggling with their child’s severe behavior.

What if I told you that a number of people are in therapy because they want a trained, unbiased person to help them navigate “everyday life struggles.”

It is not news to you that hard things happen to people often, and you certainly don’t have to be in crisis to deserve support. 

Why “waiting for a crisis” isn’t necessary.

Believe it or not, therapy works best as a proactive measure. Yearly physicals are standard for your physical health because they are an opportunity to meet with your doctor and address any concerns before they become an emergency. You can similarly think of mental health. Beginning therapy and building rapport with a therapist before you’re in crisis ensures you get the best support when challenges arise. Additionally, many therapists have long waitlists for new client appointments, meaning that getting scheduled could take weeks or even months. Starting therapy early ensures you have the support you need when it matters most.

Subtle signs you might benefit from therapy.

While most people can benefit from therapy, many don’t know when to reach out for support. Signs can be very subtle, making them hard to identify or recognize. Here are a few specific signs to keep an eye out for.

• Feeling “stuck” or uninspired in life
• Noticing emotions are feeling “bigger” and “harder” to handle
• Difficulty relaxing and unwinding
• Identifying a pattern of behavior that you want to change, but don’t feel like you can
• In a life transition (moving, changing jobs, ending or beginning a relationship, parenthood)
• Difficulty setting boundaries leading to burnout or fatigue
• Desiring to better understand yourself
• Insomnia or a decrease in sleep quality
• Difficulty with stress management

While this is not an exhaustive list, it gives you a good idea of some small things you might notice in your life that can be addressed in therapy. Don’t continue trying to “just figure it out” alone.

What therapy can help you build.

You might be wondering what you could possibly gain from therapy if you’re not dealing with a traumatic event or navigating a crisis. The truth is, there’s so much you can build and learn even in the absence of major difficulties! Therapy is a powerful tool for developing greater self-awareness, and that self-awareness can positively impact every area of your life: your work, your relationships, and even your spiritual growth.

Therapy also offers a safe space to explore and understand your emotions, leading to stronger emotional literacy and regulation. You’ll build coping skills that help you better manage the everyday stresses of life, as well as the unexpected challenges that arise. And because therapy provides a supportive, judgment-free environment, it also becomes the perfect place to dive into your goals and dreams, helping you create clear, actionable steps toward the life you want to build.

Are you parenting a child with autism? Maybe you suspect your child might have autism. Or maybe you have someone with autism in your life that you want to support better. No matter what, you are in the right place! Kelis Tulloch, MS provides psychological evaluations within our Greensboro Office and has experience working with children and adults with autism. She also guides parents and caregivers of this population in the most effective ways to be supportive while parenting. Continue reading for some insights from Kelis!  

What are some effective ways to create a calming and supportive home environment for a child with autism?

While autism is a spectrum and presents differently in individuals, there are still quite a few commonalities with how to support individuals with an autism diagnosis by creating a calm and supportive home environment. For example, if a child is sensitive to loud noises, a calmer environment may look like wearing noise-canceling headphones. Similarly, if a child is overstimulated in the environment, things like dimming the lights, putting on calm sounds, and speaking softer can aid in soothing the child. If the child is having difficulty with emotional regulation, that child may respond to pressure to help them calm down, which can look like a tight hug from the caregiver or a weighted blanket. If they are not responsive to excessive pressure, they may need the space to calm down which can be a corner in the house or their room. Other supports may look like the parents/caregivers allowing the child to be themselves in the home, so if self-soothing to the child is them stimming and it isn’t harming themselves or anyone else—let them! It’s important not to make the child feel different, even if they already know they are. 

How can parents and caregivers foster positive communication to support the well-being of their child with autism?

One major way parents/caregivers can foster positive communication for support is by affirming the child. More likely than not, they already know there is something different about them and they may not have the verbiage to express what those differences are or how it makes them feel. Affirming the child’s experiences and letting them know how valid their feelings are when they do make those attempts to express themselves can make a huge difference. Positive rephrasing is another good way to ensure effective and supportive communication. For example, instead of saying “Calm down”, maybe ask “How can I help you right now?” Or instead of saying “Be quiet”, try asking if they can use a softer voice. It may seem small, but using positive rephrasing especially with a child who has big emotions can make a huge difference. Lastly, empathetic assertion can also be useful in communicative strategies. This way you (as the parent/caregiver) are able to acknowledge that you recognize the child’s feelings while also remaining firm in your decision-making. For example, if a child had plans of playing outside but the weather ruined those plans, instead using negative words like “no” and can’t”, maybe try instead something like “I know you were hoping to play outside today, but it is raining right now” and maybe follow that up with a solution like playing inside or planning another outside play day. If the child does not communicate verbally, it may be helpful to come up with gestures or a type of sign language that you both understand so they are still able to communicate and express themselves.

How can parents and caregivers help their child with autism navigate big life transitions, such as starting school or changes in routine?

Navigating big life transitions can be very challenging for children with autism and should likely be handled in steps. So, if the child is transitioning into going to school, preparing them could look like practicing the school schedule at home or role-playing school so they have a sense of what it will look like. With general changes in routine, it is helpful to introduce the changes slower and in increments, that way the child has time to process the new changes and can respond effectively.

What are some ways parents can manage their own stress and mental health while caring for a child with autism?

It is very imperative for parents to manage their own stressors and emotional regulation, especially when having a neurodiverse child. There are a few ways to ensure you are having temperature checks with yourself. Some ways may include seeking mental health services, having alone time, or mediating and practicing mindfulness. Healthy coping skills are also important. While children are an absolute gift, they can be frustrating, which is why it’s key to be able to healthily regulate your own emotions.  Also, give yourself grace! You are doing the best you can and sometimes that’s all you can do.

When you think of strong women figures in history, which names come to mind? 

Maybe Susan B Anthony, Amelia Earhart, Marguerite Higgins, Rosa Parks, or Harriet Tubman? This list doesn’t touch the vast number of influential women who paved the way for women today. It is important to reflect on these brave women and the pivotal roles they played in dismantling social norms and oppressive systems. 

But how can we further this work today? It seems like such a large task and can easily feel overwhelming. However, there are several ways we can work to support, empower, advocate for, and care for the women in our lives. Right here, right now. Here are a few small ways we can. 

Foster Important Conversations About Mental Health

Are you checking on your sisters, daughters, wife, female friends and coworkers? This doesn’t just mean the typical “How are you?” question that tends to be our default. This means being intentional with your questions and holding space for them to be vulnerable by creating a judgment-free space where women feel safe to share. We tend to check on someone’s physical health regularly because we can (usually) see when something is wrong. But mental health is not something we can easily see and therefore, we need to be much more intentional about discussing. If you hear her talking about therapy, normalize seeking mental health services and contribute to the conversation with personal experiences if you’re comfortable. Check on your “strong” friends. They don’t always have it together, even if it seems that way from a distance. These conversations help the women in your life know you care. 

Offer Practical Help to Reduce the Mental Load

Women tend to take on most of the mental load within families (not true within single-parent homes), according to a research study summarized by Science Daily. This includes planning, organizing, and preparing various meals, appointments, and chores needed to maintain the household. Therefore, any gesture to reduce the mental load for a woman in your life could be life-giving. Simple things like dropping off a meal or offering childcare for a friend going through a tough time are huge ways to help. Readily sharing resources, support groups, or self-care strategies that work for you can be instrumental in decreasing some of her mental load. Validate the fatigue and burnout that can result from carrying most of the mental load and encourage the women in your life to prioritize themselves as needed. They must be well first to show their best for their friends and family. 

Continue Challenging Stigmas and Cheer for Each Other

The continued work of challenging stigma is difficult. Say something when you hear a stigma towards women. Be open to conversations about mental health within families, companies, and communities. Encourage a mom to prioritize herself without feeling “mom guilt.” But most importantly, cheer for her. So often, we can be threatened when a sister, friend, or coworker has success, but this drives us apart and causes division. At the end of the day, empowered women empower the world. So, challenge yourself to cheer for her when she “wins,” because a win for her is a win for women. And we need each other.   

Valentine’s Day can quickly consume the month of February, therefore shifting the focus to things like gifts, and flowers, and special gestures for your partner. Don’t hear this incorrectly, these gestures are wonderful and needed in relationships! But they are also temporary. Pouring into a relationship and a partner goes beyond these things and beyond the month of February. What if this month you focused also on the quality of your relationship in combination with gifts and special gestures?

Dortch Mann, LCMHC, a couple’s therapist in the Greensboro office, has observed many couples throughout his years of practice. His work has provided him with great clinical knowledge about what makes healthy, strong relationships. He shares some of this insight below. 

What is one strength you see in couples who have healthy and fulfilling relationships?

You don’t have to be a religious person to see the profound wisdom of St. Francis’ prayer.

“…grant that I may not so much seek to be consoled as to console, to be understood as to understand, to be loved as to love.”

Couples who can maintain their focus on each other, valuing the other’s needs more than their own, appear to have the healthiest and most fulfilling relationships. It may seem counter- intuitive to expect that you will feel happy and fulfilled focusing on someone else getting their needs met. But Viktor Frankl has an “explanation”:

“The more one forgets himself–by giving himself to a cause to serve or another person to love–the more human he is and the more he actualizes himself. What is called self-actualization is not an attainable aim at all, for the simple reason that the more one would strive for it, the more he would miss it. In other words, self-actualization is possible only as a side-effect of self-transcendence.”

 These wise people are encouraging us to trust that our true happiness and true sense of fulfillment comes as the result of focusing on our partners more than ourselves. Adopting this mindset is a couples’ superpower.

What is one thing you have learned through your work with couples?

 Close, connected couples who feel fulfilled in their relationship recognize the importance of thinking like partners doing improv comedy. In improv, your responsibility isn’t to be funny; it’s to make your scene partner look good. Period.

 If each partner focuses exclusively on making the other person shine, the scene will be far better than if either (or both) are focused on making themselves look good. This “improv rule” applies offstage, too. If a couple has the “look out for my partner” mindset, that providing support to the other person is more important than anything (even the outcome of their “performance”), they will be strong and resilient, able to outlast any challenges that may come along.

 Yes, this way of thinking about being a partner is, for most of us, difficult to even imagine. Or might seem impossible to sustain. However, it is worth striving for. If I have ever been a good partner, it was because I deliberately reminded myself of the “improv rule”. Although I have failed it, it has never failed me.

So, while gifts and flowers and date nights are important in relationships, how can you also incorporate these ideas into your relationship this month?

If you are looking for a couple’s therapist, please call our front office at (336) 272-0855 to schedule an appointment. 

How do you feel about the New Year? Do you set resolutions and goals? Are you tempted to “reinvent” yourself when the clock strikes midnight?

There is immense pressure, through cultural norms and advertisements, to be a “better you” in the new year. Goals and growth are great things to strive for, but when we get wrapped up in them, we can forget one important part of the equation: you.

You have made it this far. So, what if we embraced the “same you” to make small improvements instead of seeking drastic, frankly, unrealistic changes?

Take a moment to think about and list out your strengths, unique qualities, and experiences over the past year. Reflecting is an important place to start.

Starting the new year with huge, unrealistic goals can lead to anxiety, stress, and disappointment. How long have you kept a New Year’s resolution? According to a Forbes Poll, an average of just 3.74 months with only 22% of people making it to month 4.

So, if we can agree that typical New Year’s resolutions are not helpful, then let’s explore the “same you” approach: acceptance of who you are as you walk into the new year. You have strengths, value, and worth. Let’s build on these to make small, gradual changes leading to long-term self-improvement. We can’t sprint a marathon, folks. Here are a few things to help guide you in this new approach.

Cultivating Self-Acceptance

Acceptance allows us to embrace things we cannot change or control, giving us the freedom to manage and alter the things within our control. We want to practice self-compassion and self-acceptance at any chance we get. This looks like mindful self-talk (if you wouldn’t say it to a friend don’t say it to yourself), a focus on progress, not perfection, the recognition and acceptance of imperfections, and the celebration of small wins. Self-acceptance is the rejection of perfection, an unhealthy and unrealistic expectation of oneself.

Setting Intentions, Not Expectations

Intentions are far more fruitful and encouraging than expectations. Here’s why. Intentions are intrinsically motivated with a focus on the present moment and your personal effort. Expectations, on the other hand, are beliefs and assumptions about how something “should go” with a focus on the outcome or result. Therefore, expectations can lead to disappointment, stress, and frustration. So, when we focus on intentions we foster mindfulness, self-compassion, and embrace flexibility no matter the outcome. Here are some examples of intentions.

I intend to approach each day with curiosity and openness to learning.

I intend to express gratitude and appreciation to the people I care about.

I intend to remain calm and solution-focused during challenges.

I intend to nourish my body with healthy food and rest.

These all are related to how you want to show up, not about the outcome.

Prioritizing Mental Health During Growth

Growth is difficult and you need support when growing and learning. Prioritizing your mental health this year might be the support you need to make your intentions a reality. Here are a few strategies to help prioritize your mental health.

• Boundaries are a great way to prioritize your mental health. When used effectively, they can aid in fostering a work-life balance, decrease screen time, and even relieve tension in some relationships. 
•  Consistently getting enough sleep and rest are great supports for brain and mental health. Being well-rested can improve cognitive function, allow for good emotional regulation, and improve overall well-being. 
• Connect with meaningful community. Feeling cool, calm, collected, and CONNECTED helps our nervous system stay regulated. Blocking off or scheduling time for those you enjoy being around is great for your mental health. 

So, cheers to the New Year and embracing the same, awesome you! We are always here to offer counseling services to support you as you walk into 2025. 

Are you dreading the conversations that might happen during the holidays? If so, you are not alone.

It is safe to say American society is divided over many topics, and you might see this divide within your own immediate and extended family. These differences can make spending the holidays together, difficult and tense. There is no “perfect” way to handle difficult or controversial conversations, especially with family members, but here are a few things to remember.

Active Listening

When difficult or heated conversations arise, focus on active listening. So often we immediately begin preparing a rebuttal when someone begins speaking about something we disagree with. This can hinder us from fostering meaningful conversation because it prevents us from listening before we respond. By focusing on truly listening before reacting, we create space for understanding and connection. Active listening can be challenging, as it requires us to offer respect and validation, even in the face of disagreement. However, it is this very skill that helps foster deeper, more constructive conversations.

Compassionate Boundaries

It’s perfectly okay to set boundaries when conversations become heated or uncomfortable. You have the right to protect both your emotional well-being and your relationships. Setting boundaries calmly and compassionately helps maintain respect and creates a safe space for everyone. Consider identifying a few topics that are personally “off-limits” for you, and be prepared with gentle, clear ways to express these limits before the conversation escalates. Practicing this dialogue ahead of time can help you feel more confident and less caught off guard at the dinner table.

Find Shared Values and Common Ground

Despite differences, common ground can often be found. While political views, social issues, and sensitive topics might divide, there are always universal ideals—such as kindness, justice, or family—that can bring people together. Focusing on these shared ideals can create a sense of unity and resilience, helping people connect on a deeper level beyond their differences.

These points emphasize emotional intelligence, communication skills, and empathy as powerful tools for navigating potentially difficult holiday conversations. By focusing on what everyone brings to the table, both literally and figuratively, we can turn challenging interactions into opportunities for deeper understanding and connection.