CBT Counseling Centers of North Carolina

Finding Strength in Uncertainty ???♀? Uncertainty is an unavoidable part of life. It’s there when you face a big decision, navigate a career shift, or simply wonder what the future holds. While uncertainty can feel overwhelming, it also holds an incredible opportunity: the chance to discover just how strong you truly are. Embracing the Unknown ?? Strength during uncertain times isn’t about having all the answers—it’s about learning to trust yourself even when the path ahead is unclear. It starts with reframing uncertainty not as an obstacle, but as a space for growth. Ask yourself: *What can I learn from this moment? How can I adapt?* Shifting your focus from fear of the unknown to curiosity about possibilities can open doors you didn’t know existed. Cultivating Inner Resilience ??♀? Resilience is like a muscle—it grows with practice. Start by focusing on what’s within your control. Even small routines, like daily exercise, journaling, or setting achievable goals, can create a sense of stability. When life feels uncertain, grounding yourself in these habits helps remind you that you’re capable of navigating challenges. The Power of Perspective ?? When faced with uncertainty, it’s easy to focus on what’s missing or out of reach. But strength often comes from shifting your perspective. For example, instead of thinking, *I can’t handle this change,* try asking, *What have I overcome before? How did I grow from those experiences?* Reflecting on your past victories can remind you of the resilience you already possess. Finding Support ???♀? Strength isn’t about going it alone. Leaning on friends, family, or even a therapist doesn’t make you weak—it’s a sign of courage. Sharing your fears or uncertainties can provide clarity, comfort, and new insights you might not see on your own. Letting Go of Perfection ??♀? Uncertainty often brings a fear of failure, but true strength lies in allowing yourself to try, even if the outcome isn’t perfect. Accepting that it’s okay not to have all the answers frees you to explore, grow, and discover what’s possible. What’s one way you’ve found strength during uncertain times? Share your story and inspire others who may be navigating their own challenges. #Resilience #FindingStrength #MentalHealthAwareness #GrowthThroughChange

Tip #1: Stay on top of your prenatal visits ?? Prenatal appointments are doctor’s appointments you’ll attend during your pregnancy. They’re one of the best ways to help you stay healthy throughout your pregnancy. You’ll see your health care provider on an ongoing basis. Here’s what that might look like for women under 35 with no preexisting medical issues: -About once each month for weeks 4 through 28 -Twice a month for weeks 28 through 36 -Weekly for weeks 36 to birth Tip #2: Stay up to date on your immunizations Most vaccines are safe during pregnancy. And if you have any questions, you can ask your doctor during one of your prenatal visits. Tip #3: Eat healthy meals Eating nutritious foods fuels your baby’s growing body and brain. A healthy diet will help make you feel better too. Tip #4: Take a prenatal vitamin Tip #5: Aim for a healthy weight Talk to your doctor about how much is a healthy amount of weight to gain during your pregnancy. Tip #6: Work some movement into your day Physical activity is a great way to feel healthy during pregnancy. It helps boost your mood. Tip #7: Don’t smoke, drink alcohol or use drugs Tip #8: Take care of your mental health There’s a lot to think about when you’re pregnant. And it can feel overwhelming. It’s important to know that depression is common during pregnancy. In fact, depression affects about 1 in 10 pregnant women. (American College of Obstetricians and Gynecologists)

5 ways to get to know yourself better ?? -Spend time alone -Try journaling -Try something new -Define what matters most -Take personal inventory #selfesteem #journaling #timealone

Have you lost your laptop only to find it hours later in the linen closet? Did you pack for a weekend away only to discover you had tops but no pants? Or maybe you spent five minutes looking for your cell phone. Then you discovered it in your back pocket. ?? You might blame your forgetfulness on sleepless nights and new-parent stress. But if you feel spacey and absent-minded, you could have “mommy brain.” That’s a real health problem. It includes feeling forgetful and foggy. You might also feel that you’re not as efficient as you once were. What can I do about mommy brain? ??♀? Having mommy brain is normal and natural. Still, no one wants to be the person who never remembers names or always misplaces their keys. Luckily, you can train your new brain to get around it. Dr. Richter recommends these strategies: Ask for help. “It does take a village to raise kids,” says Dr. Richter. “Know who is in your village and don’t be afraid to ask for help when you really need it. You can’t do it all.” Nap more. It sounds impossible, right? But even a 15-minute cat nap can help. “Your body needs rest to get back into the game,” Dr. Richter says. It’s not easy to get sleep as a new parent. But do the best you can. If you can string together three or four hours of sleep at night, you’ll feel better. And your ability to concentrate will likely improve. Try to move more. Exercise releases endorphins. Those are hormones that make you feel happy. Exercise also offers a much-needed break. “It forces you to just focus on you and your needs at that moment. There’s nothing you can do about the rest of the world while you’re exercising,” Dr. Richter says. “Many people have moments of clarity while they’re running or taking an exercise class.” Even if you can’t get to the gym, take your baby for a walk in the stroller. Or try a short video while they hang in their bouncy seat. Use reminders. “You’re just not going to remember if you don’t write it down,” Dr. Richter says. Write down your to-dos, questions for your doctors, shopping lists and anything else. Or store it on a note in your phone. You can also set up digital alarms to remind yourself to do certain tasks. There’s no shame in having backup.

What makes you feel like you’re on top of your life? A little extra money in your pocket? Crossing off all your to-dos? All good, for sure. Even better: Knowing that you’re doing everything you can to stay healthy for years to come. ???♀? Health habit #1: Stay active ?? Getting regular exercise is one of the best things anyone can do for their health. Aim for at least 150 minutes of moderate physical activity per week. That’s about 30 minutes, five days a week. Health habit #2: Eat a healthy diet ?? A nutritious diet can lower your chance of getting sick. That means adding more fruits, vegetables, whole grains, dairy and protein to your diet. It may also help prevent diabetes and heart disease. But it can be tough to make a lot of changes at once. Instead, try to make one small change a week to your diet. Health habit #3: Keep up with your health screenings ?? Regular screenings, including mammograms, blood sugar tests and colonoscopies, are important. They can help detect early signs of serious health issues, such as breast cancer, diabetes and colon cancer. Your primary-care provider will remind you when you’re due for a test. Health habit #4: Mind your mental health ?? As a woman, you’re almost twice as likely as a man to get depression and anxiety. If you have anxiety, that might mean you experience physical symptoms like: Dizziness Hot flashes Nausea Upset stomach Plus, women’s mental health symptoms can be a little different. Sources: Centers for Disease Control and Prevention, National Institutes of Health & U.S. Department of Health and Human Services, Office on Women’s Health

What is self-esteem? ?? Self-esteem is a journey, not a destination. It’s normal to have ups and downs, but taking small, positive steps daily can make a big difference. (Swipe to read the rest) #selfesteem #mindset #selflove

Each year, the world celebrates International Women’s Day on March 8 to promote women’s rights, health and wellbeing. Offically, the day is meant to mark the progress made toward gender equality, while raising awareness of the challenges women continue to face around the world. ?? Mental health One of the challenges women face is mental health, including emotional, psychological, and social wellbeing. Many factors beyond genetics can affect a person’s mental health and wellbeing. Social determinants of health The conditions in which a person is born, grows, works, lives and ages — all contribute to their overall health and wellness. These social determinants of health encompass gender norms, roles and relations, as well as your financial wellbeing, and access to quality education and health care. In most cultures around the world, women continue to face greater challenges than men in each of these areas. Women are more likely than men to: ? Experience physical and sexual abuse and violence ? Live in poverty ? Be unemployed or underemployed ? Be in lower-paying, high-stress jobs ? Hold fewer political, economic, social or cultural leadership and decision-making positions ? Have mental health concerns, including depression, anxiety, eating disorders and post-traumatic stress disorder This is all to say: While you likely cannot solve global systemic issues alone, you can help support the women in your life. ??

Snack smarter, not harder! ? When life gets busy, grab snacks that fuel your day and keep you feeling amazing: ? Apple slices for that natural sweetness ?? ? Hard-boiled eggs for protein power ?? ? Rice crackers for a light, crispy crunch ? Hummus + carrots = the ultimate creamy & crunchy combo ?? ? Jerky to keep you energized on the go

Meet the Team ?? Gina Haney, LCMHC, NCC, CCMHC ??Gina is a Licensed Clinical Mental Health Counselor (LCMHC), National Certified Counselor (NCC) and Certified Clinical Mental Health Counselor (CCMHC). She received her Master of Science in Mental Health Counseling in 2016 from Capella University. Prior to this, she received her Bachelor of Arts in Criminology with a minor in Psychology from John Jay College of Criminal Justice in 2012. ??Through evidence-based treatment modalities, such as cognitive behavioral and solution-focused therapy, she provides her clients tools to build a stronger and renewed sense of self-confidence, purpose, and self-awareness. Want to learn more? https://lnkd.in/eYkfwz5X #mentalhealthawareness #NCmentalhealth #meettheteam

We’ve all had days where we eat or drink too much. We inhale a whole bag of chips while we watch a movie. Or we pour one too many glasses of wine after a long day at work. In the summer, there are cookouts. In the winter, office parties and holiday meals. We often indulge without thinking. It can be out of habit. Or it can be driven by our emotions. And that can happen whether we’re feeling happy. Or just checked out. Stress is a big spark for many people. ?? According to a recent poll, 33% of adults said their eating habits take a negative turn when they’re stressed. (Source: Stress in America October 2022 Topline Data.) ?? Get to the “why” There are often a few reasons people fall into a pattern of eating or drinking too much. Some are physical. Some are mental. Food and alcohol can both trigger cravings. They can also be common coping tools when dealing with hard emotions. Next time you find yourself reaching for alcohol or food, get curious. Think of it as simply checking in with yourself. Here are some questions you could ask yourself: Am I stressed? Am I angry? Am I bored? Am I frustrated? ?? Ways to cope Connect with people. Reaching out to others can ease heavy feelings. Think about a loved one you haven’t seen lately. Or a group that lets you discuss shared interests. Pick up a hobby. Is there a skill you’ve let lapse? Or a new one you want to try? Channeling your creative side can lift your mood. Move your body. Being active boosts feel-good hormones. They can help when we feel stressed or anxious. Go for a walk. Or hop on your bike. Even stretching can work wonders. Focus on your breath. Breathing in and out allows you to slow down. #FoodandHealth #GutHealth #MentalHealthMatters