I was worried about what to write about this summer. And then, in a moment of what I can only describe as helpful irony, it occurred to me: I should write about worry.
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After all, worry is one of the most common concerns I hear about in counseling. Whether it's health, finances, family, work, politics, aging parents, adult children, or simply uncertainty about the future, many of us spend a surprising amount of time mentally rehearsing problems that haven't happened.
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A little worry is normal. In fact, worry evolved for a reason. It helps us anticipate challenges and prepare for the future. The problem is that worry often outlives its usefulness.

Worry tends to pull us out of the present moment and into an imagined future. Our bodies react as if the problem is happening right now, even when we're sitting safely at home drinking our morning coffee.

Research suggests that many of the things people worry about either never happen or turn out to be much more manageable than anticipated. Yet our minds keep sounding the alarm, just in case.
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The result?

• Mental exhaustion
• Lost energy
• Difficulty sleeping
• Less enjoyment of the life that's happening right in front of us

One reason worry can feel so automatic is because it often becomes a habit.

The more frequently we respond to uncertainty by worrying, the more our brains learn that worry is our "go-to" response. Over time, the pathway becomes familiar and well-traveled.

The encouraging news is that the brain is capable of change. This concept, known as neuroplasticity, means that new habits and new ways of responding can be learned throughout life.
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The less we practice worry, the less automatic it can become.

Many of us grew up around people who worried a lot.

Children naturally learn by observing the adults around them. If worry was modeled as a way to show love, responsibility, or caring, it's understandable that we might carry that pattern into adulthood.

Have you ever heard phrases like:
"Call me when you get home so I don't worry."

Or received a text asking, "Are you okay?" when nothing was wrong?

Often these messages come from a place of love. But they can also teach us that worrying is how we care.
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What if caring and worrying aren't actually the same thing?

Some people worry because part of them believes that if they think through every possible problem, they'll be prepared for whatever happens.

Others fear that letting go of worry means they'll be caught off guard.

In reality, worry rarely prevents bad things from happening.
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What it often does is make us suffer twice: once in our imagination and then again if a problem actually occurs.

The ancient Stoics had a surprisingly modern view of worry.

They encouraged people to focus on what they could control and release what they could not.

As the Stoic philosopher Epictetus taught:
"It's not what happens to you, but how you react to it that matters."

Marcus Aurelius offered a similar reminder:
"You have power over your mind—not outside events."
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Simple advice, but not always easy to practice.

One of the Reiki principles says:
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"Just for today, I will not worry."

I love the gentleness of this idea.

Notice it doesn't say, "Never worry again."

It simply asks us to set worry down for today.

Tomorrow can take care of itself.
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And tomorrow, we can make the same choice again.

When a worry shows up, try asking yourself:

Is this a problem I can do something about right now?

If the answer is yes, move into problem-solving mode. Make a plan. Take one small step.

If the answer is no, gently redirect your attention back to the present moment.

• A walk
• A conversation
• A hobby
• Time in nature
• A good book
• The people you love​

The goal isn't to eliminate worry completely. The goal is to stop letting worry run the show.

"The goal isn't to eliminate worry completely. The goal is to stop letting worry run the show."

Whether you're prone to occasional worry or lifelong overthinking, remember that worry is a habit, not a destiny.

And habits can change.
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Warmly,
Tracy Hunt, MSEd, LPCC
Turning Inward Counseling
Ohio Counseling for Adults
www.turninginwardllc.com

A Thought to Carry Into the Spring Season
​You don’t have to figure everything out, sometimes it’s enough to step outside and remember you’re part of something that already knows how to grow.

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​Supporting You Through Life Changes

Early spring can also bring reflection, on where you’ve been and where you’re headed. Life transitions, stress, anxiety, grief, and emotional fatigue don’t disappear just because the seasons change.

This is the work I most enjoy, supporting adults as they move through life’s changes with more clarity, steadiness, and self-compassion. Whether you’re navigating something specific or just feeling “off,” therapy can be a place to sort through what you’re carrying and find a way forward that feels more like you.

For those who may want to know, I offer self-pay counseling with a sliding scale of $85-$125 per session. I don’t accept insurance, which allows our work to stay flexible, private, and focused on your individual needs.

Warmly,
Tracy Hunt, MSEd, LPCC
Turning Inward Counseling
www.turninginwardllc.com

​Late winter can be one of the most emotionally challenging times of the year. Spring is closer but not close enough and we're still surrounded by cold days and a lingering sense of fatigue. Many describe this stretch as emotionally heavy, a time where patience runs thin, stress feels louder, and it’s harder to feel hopeful or motivated.

If that’s where you are right now, you’re not doing anything wrong. This season asks a lot of us.

Staying True to Yourself When the World Feels Unsteady

​I recently watched a biography about Spanish Chef José Andrés and was struck by something simple but powerful. Rather than letting difficult or unsettling times pull him away from what he loves, he stayed deeply connected to his passion for cooking and serving others. Over time, that steady commitment grew into World Central Kitchen, work rooted in compassion, nourishment, and showing up where help is needed.

What stayed with me is this idea: he didn’t stop being who he was because the world felt unstable. If anything, he continued forward with purpose and care.

In times like these, it can be tempting to self-abandon, to disconnect from what matters to us, to numb out, or to feel guilty for continuing our own path when so much feels wrong. But staying aligned with your values, passions, and sense of purpose isn’t avoidance or indifference. Often, it’s what allows us to remain grounded, steady, and quietly supportive to others.

You don’t have to fix everything. You don’t have to carry the weight of the world. You can continue living in a way that reflects who you truly are, balancing awareness with rest, engagement with boundaries, and compassion with self-care. Our true nature, when we stay connected to it, tends to be uplifting and helpful in ways we don’t always see.

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​You don’t need to rewrite your whole story. Sometimes one honest edit can change the meaning of everything.

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If you’re ready for support with your own life edits, I offer self-pay therapy for adults in Ohio with rates from $85–$125 per session. I don’t accept insurance so your care stays private, flexible, and focused on what really matters: your goals, your growth, and your pace.

If you’d like to know more, please visit my website at TurningInwardLLC.com.
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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]

Not all trauma looks the same.

Sometimes it’s a single experience that happened years ago but still lingers in the background of your life. Sometimes it’s something you rarely talk about, but you notice its effects in your relationships, your confidence, or the way you respond to certain situations.

And sometimes, you simply want a safe place to finally say out loud what happened.

Trauma therapy doesn't have to mean diving into painful memories before you're ready. For some people, healing begins more gently with feeling heard, understood, and safe enough to explore their experiences at their own pace.

This is the approach I take when working with clients who are processing less complex or less severe trauma. My goal isn't to push you to revisit things before you're ready or tell you how you should heal. Instead, we create space to understand how past experiences may still be affecting you today, develop greater self-compassion, and work toward feeling less burdened by what you've carried.

I believe a trauma-informed approach begins with a simple shift in perspective:

Instead of asking, “What's wrong with me?” we can begin asking, “What happened to me, and how has it affected me?”

That shift can create room for compassion.

You don't have to have all the answers. You don't have to tell your whole story at once. And you don't have to move faster than feels right.

Healing can happen in a safe, supportive relationship where you are respected, listened to, and given room to find your own way forward.

A note about the kind of trauma I work with.

My approach is best suited for adults working through less complex trauma and difficult life experiences. I do not specialize in intensive trauma treatment for severe or repeated trauma, such as combat-related trauma, complex first-responder trauma, or ongoing/repeated sexual abuse.
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If you're carrying something from your past that you'd like to understand, process, and begin moving forward from, therapy can provide a safe place to start.

​Post updated 8/26/2026

If you're interested to learn more about services or scheduling, please email me at [email protected], or call me at 937-321-9794.

With care,
Tracy Hunt, MSEd, LPCC
Turning Inward Counseling

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.

​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!

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 low or uninspired like something is missing.
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
If traditions and old patterns aren't bringing out your best, 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!