July Reflections 
While Pride Month is observed in June, I believe these moments of recognition transcend dates. As a therapist in Ohio, I want to acknowledge and honor the experiences and resilience of LGBTQIA+ people year-round.
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Mental health care should feel safe and affirming for everyone. If you identify as LGBTQIA+, know that your story matters. I hold space for all people to be seen and supported without judgment. Turning inward doesn’t mean turning away, it means gently making space for your truth.
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A Quick Summer Mental Health PSA: SSRIs & Heat
If you’re taking an SSRI (such as Prozac, Zoloft, Lexapro, etc.), please be mindful in the summer heat. These medications can sometimes affect your body’s ability to regulate temperature and increase the risk of dehydration or heat-related illness.

Helpful reminders:

• Stay well-hydrated
• Avoid prolonged sun exposure during peak heat
• Rest in cool spaces when needed
• Check in with your prescriber if you notice unusual symptoms

Mental health support is essential, but it works best when paired with physical safety and care. You can learn more here:
 https://www.medicalnewstoday.com/articles/antidepressants-and-heat

When the World Feels Out of Control: Reclaiming Calm by Returning to Local
Many people and frankly, myself included, have expressed how overwhelming the world can feel lately. Between constant headlines, climate concerns, political unrest, and a general feeling of disconnection, it’s easy to feel helpless.

One quiet but powerful mental health practice I recommend is this: zoom in.

Instead of trying to fix or even carry the weight of global issues, try restoring your nervous system by reconnecting with what’s local, small, and tangible. This isn’t avoidance, rather it’s healthy boundary-setting and resilience-building.

Here are a few simple ideas:

• Support a local business or farmstand: It reminds us that good things are still growing near us.
• Volunteer your time or kindness: At a food pantry, library, or animal shelter. Small acts of service can help reduce anxiety and restore a sense of agency.
• Attend a small community event: Farmer’s markets, book clubs, art walks, or even council meetings can shift your focus from doomscrolling to doing.
• Tend to your own home and neighborhood: Water your plants. Wave to a neighbor. Sit outside. Sweep with a broom (my favorite). Take a small photo walk or pick up litter.
• Create or preserve a small ritual: Brew tea in the afternoon, stretch, journal, or go for an evening walk.

​You don’t have to change the world to reclaim your sense of self. These small, grounded actions bring us back to our body, our breath, our local reality, which is often far more manageable than what’s scrolling across the screen.

In therapy, we often explore these shifts. How to move from spiraling thoughts to centered awareness. If you're feeling depleted or discouraged by what’s happening around you, you’re not alone. There is a path back to steadiness, and sometimes it starts right outside your front door.

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​As we step into 2025, it’s natural to feel the pull of resolutions and grand plans for change. But what if this year, instead of adding more to your plate, you focused on letting go and simplifying? Minimalism isn’t just about decluttering your home—it’s a way to create mental and emotional space for what truly matters. These seven practices are designed to help you lighten your load, reduce stress, and find clarity as you embrace the possibilities of a fresh start.
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1. Declutter Your Mind Our minds can become cluttered with worries, to-do lists, and self-doubt. Take a moment each day to pause and breathe. Try a simple technique: inhale for four counts, hold for four, and exhale for six. This practice calms your nervous system and creates a sense of mental space.

2. Simplify Your Schedule Overcommitting can lead to burnout. Review your calendar and ask yourself, “Does this align with my values and priorities?” Give yourself permission to say no to activities that drain your energy, and make room for what truly brings you joy.

"Letting go of unrealistic expectations can free up emotional energy." ​

3. Lighten Your Emotional Load Are you carrying guilt, regret, or perfectionism into the new year? Practice self-compassion by reframing critical thoughts. For example, instead of saying, “I should have done better,” try, “I did the best I could with what I knew at the time.” Letting go of unrealistic expectations can free up emotional energy.
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4. Focus on the Essentials What are the three most important things you want to nurture this year? These might include relationships, personal growth, or health. Write them down and revisit them regularly. Let these priorities guide your decisions.

5. Create Space for Self-Care Simplify your self-care routine by focusing on small, consistent habits. A 10-minute walk, a cup of green tea, or a few minutes of journaling can make a big difference. The key is consistency, not perfection.

6. Practice Mindfulness Start the year with presence. Whether you’re washing dishes or walking outside, bring your attention to the sensations, sights, and sounds around you. Mindfulness reduces stress and enhances your connection to the present moment.
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7. Let Go of What No Longer Serves You Take inventory of physical and emotional clutter. Are there items, habits, or relationships that no longer align with who you are becoming? Letting go creates space for growth and new opportunities.

This year, instead of striving for more, consider embracing less. By simplifying your mind, schedule, and priorities, you can create space for what truly matters. If you need support on your journey, I’m here to help. Visit www.turninginwardllc.com to explore more resources or schedule a session. Here’s to a lighter, brighter 2025!

At Turning Inward Counseling, I’m here to support adults across Ohio on their journey toward well-being. My approach is Person-Centered, and I offer tools like Cognitive Behavioral Therapy, Solution-Focused Therapy, Strengths-Based and Positive Psychology to help you navigate life’s challenges. I accept a variety of insurance plans and offer a sliding scale for out-of-pocket clients (starting at $85), so help is within reach.
If you’d like to know more, please visit my website at TurningInwardLLC.com.
I wish you a healthy New Year and look forward to seeing you when the time is right for you. Until then….
 
Tracy Hunt, MSEd, LPCC
Owner, Turning Inward LLC
Email: [email protected]

#NewYearWellness #MentalHealthMatters #SimplifyYourLife #MindfulLiving #SelfCare2025 #StressReliefTips #WellnessJourney
#MinimalistMindset #FreshStart2025 #TurningInwardCounseling
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The holidays can be a mixed bag, can’t they? While they’re often portrayed as magical and joyful, they can also stir up a lot of emotions and memories—some of which might not feel so great. If the holiday season has you feeling a bit overwhelmed, you’re not alone. Let’s talk about some common challenges and simple ways to make things a little easier on yourself.

​Why the Holidays Can Be Triggering

1. Grief and Loss: Missing loved ones who are no longer here can hit hard during this time of year.
2. Family Dynamics: Spending time with family can sometimes bring up old patterns or create tension.
3. Unresolved Memories and Trauma: The holidays can stir up tough memories from the past.
4. Unrealistic Expectations: Let’s be real—the holidays we see in movies and ads rarely match real life. That gap can leave us feeling “not enough.”
5. Too Many To-Dos: Cooking, shopping, decorating, and attending events—it’s easy to feel like there’s no end in sight.
6. Superficial Connections: Spending time with people you only see once a year can feel a little awkward or forced.
7. Differing Opinions and Values: Disagreements about politics, religion, or other sensitive topics can create tension.
8. Overly Personal Questions: Comments about your relationship status, job, weight, or other private matters can feel intrusive or unwelcome.

Practical Coping Strategies
Here are some ideas to help you handle holiday stress and feel a little more grounded:

1. Allow Yourself to Grieve: If you’re missing someone, consider honoring their memory in a way that feels meaningful, like lighting a candle, making their favorite dish, or sharing a story about them with others.
2. Set Clear Boundaries: Limit your time at gatherings if family dynamics feel tense. Practice saying things like, “I’ll stay for an hour,” or, “I’ll need to leave by 8 p.m.”
3. Ground Yourself in the Present: When old memories surface, bring yourself back to the moment with grounding techniques. For example, try the 5-4-3-2-1 exercise: name five things you see, four you can touch, three you hear, two you smell, and one you taste.
4. Release Unrealistic Expectations: Remind yourself that no holiday is perfect. Focus on small, meaningful moments, like enjoying a favorite holiday treat or spending quiet time with someone you love.
5. Simplify Your To-Do List: Delegate tasks where you can and prioritize what’s most important. For example, instead of making every dish from scratch, pick one or two key recipes and let others bring something.
6. Navigate Small Talk Gracefully: When talking to people you only see once a year, keep it light but genuine. Ask simple, open-ended questions like, “What’s something you’ve enjoyed this year?” or, “Any fun plans for the holidays?” You can share a little about yourself, then politely excuse yourself to grab a drink or check on something.
7. De-escalate Differences: If a conversation starts to veer into tense territory, redirect it. Say something like, “Let’s agree to disagree and enjoy the holiday.”
8. Handle Intrusive Questions Confidently: When someone asks a personal question, remember you don’t owe them an explanation. You can respond with something neutral like, “I’m focusing on what’s important to me right now,” or, “I’d rather talk about something else.” It’s okay to gently but firmly steer the conversation away.

​Wishing You Peace and Joy
No matter what this season looks like for you, remember that it’s okay to make the holidays your own. Whether you’re celebrating Christmas, Hanukkah, Kwanzaa, or just enjoying the quiet of winter, take care of yourself and do what feels right for you.
Here’s to a season filled with moments of peace and hope, and a fresh start in the new year!

At Turning Inward Counseling, I’m here to support adults across Ohio on their journey to well-being. My approach is Person-Centered, and I offer tools like Cognitive Behavioral Therapy, Solution-Focused Therapy, Strengths-Based and Positive Psychology to help you navigate life’s challenges. I accept a variety of insurance plans and offer a sliding scale for out-of-pocket clients (starting at $85), so help is within reach.

I wish you a healthy holiday season and look forward to seeing you when the time is right for you. Until then….
 
Tracy Hunt, MSEd, LPCC
Owner, Turning Inward LLC
Email: [email protected]
​www.turninginwardllc.com

#HolidayCoping #MentalHealthMatters #StressFreeHolidays #SelfCareTips #HolidayHealing #TurningInwardCounseling #OhioTherapist #MentalWellness #SeasonalSupport    #GriefAndHealing

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1. Accept That Change is Inevitable: Change is a natural part of life. Accepting this fact can help you approach it with a more positive mindset. Instead of resisting change, try to embrace it as an opportunity for growth.
2. Stay Flexible: Flexibility is key when dealing with change. Be open to new ideas and approaches, and be willing to adapt to new situations. The more flexible you are, the easier it will be to navigate through changes.
3. Set Realistic Expectations: Understand that change often comes with challenges and setbacks. Setting realistic expectations can help you avoid frustration and disappointment. Be patient with yourself and others as you navigate the transition.
4. Seek Support: Don't be afraid to lean on your support network. Talk to friends, family, or colleagues about your feelings and concerns. Sharing your thoughts and emotions can provide valuable perspective and comfort during times of change.
5. Focus on What You Can Control: Change can sometimes feel overwhelming, but it's essential to focus on what you can control. Identify the aspects of the situation that you have influence over, and channel your energy into those areas.
6. Take Care of Your Well-Being: Change can be stressful, so it's crucial to prioritize self-care. Maintain a healthy lifestyle by getting enough sleep, eating well, exercising, and practicing relaxation techniques like mindfulness or meditation. Taking care of your well-being will help you better manage the challenges of change.

Remember that everyone responds to change differently, and it's okay to seek professional help or guidance if you find it particularly difficult to cope with a specific change or if it significantly impacts your mental health.