Alan Zupka, Author at AZupkaCounseling

June 13, 2025 by Alan Zupka

3 Habits That Could Be Affecting Your Mental Health

Small Habits, Big Impact: Everyday Behaviors That Can Affect Your Mental Health

When people consider what may harm their mental health, they often think of significant life events: the loss of a job, the end of a meaningful relationship, or the death of a loved one. While these experiences certainly carry weight, the smaller, quieter habits often shape our inner worlds in lasting ways.

These unnoticed patterns can create stories about who we are and how we relate to ourselves and others. As a therapist, I help clients examine these habits through the lens of curiosity and compassion, using tools from narrative therapy, positive psychology, cognitive behavioral therapy (CBT), and mindfulness.

Below are three common habits that may be impacting your mental health more than you realize:

1. Inadequate Sleep

Sleep is not a luxury but a foundation for emotional and psychological well-being. Poor sleep can distort perception, increase reactivity, and impair memory, concentration, and problem-solving abilities. From a CBT perspective, chronic sleep loss reinforces unhelpful thought patterns and emotional dysregulation, increasing vulnerability to anxiety and depression.

To create a healthier sleep narrative, I encourage clients to maintain a consistent bedtime, keep their bedroom cool and dark, and engage in calming rituals before sleep, such as journaling, deep breathing, or reading. These simple routines can help restore balance and support cognitive resilience.

2. Physical Inactivity

In our fast-paced world, movement is often de-prioritized. However, staying active is one of the most evidence-based ways to improve mental health. Exercise is not just about physical fitness; it is a powerful tool for regulating mood, decreasing rumination, and improving energy. Positive psychology highlights the value of engaging in activities that build vitality and connection to the body.

Even short walks, stretching routines, or mindful movement can interrupt cycles of negative thought and help you reauthor your story with strength, purpose, and agency.

3. Excessive Social Media Use

Social media can be a helpful way to stay informed and connected, but excessive use can foster comparison, distraction, and emotional overload. From a mindfulness standpoint, it can pull us out of the present moment and create false narratives about worthiness and belonging.

To shift this habit, consider turning off notifications, removing certain apps from your phone, or setting a specific time limit for daily use. Practicing intentional use of technology can increase your sense of control and reduce stress and disconnection.

Moving Toward a Healthier Narrative

Small changes can lead to meaningful transformation. By identifying and adjusting the habits that shape your daily life, you create space for a more empowered and fulfilling version of yourself. Through therapy, I help individuals uncover the stories that are limiting their well-being and support them in building new, life-affirming patterns rooted in awareness, self-compassion, and intentional action.

If you are ready to explore how your everyday choices are impacting your mental health, I would be honored to support you. Together, we will clarify what is no longer serving you and cultivate practices that align with your values and goals. Please reach out to schedule your first appointment. I look forward to walking alongside you on your path toward healing and growth.

June 9, 2025 by Alan Zupka

What Are the 4 Cs of Addiction?

Understanding Addiction Through the Lens of Compassion and Change

Addiction can take many forms. Some individuals struggle with substances such as alcohol, nicotine, or drugs. Others find themselves caught in cycles of gambling, compulsive shopping, or other behaviors that begin to feel unmanageable. No matter the form it takes, addiction often tells a story, a story of pain, unmet needs, and the search for relief.

In my work, I frequently explore the underlying narratives clients carry about their relationship with addiction. I also draw from evidence-based approaches, including cognitive behavioral therapy, mindfulness, and positive psychology, to help people reclaim a sense of agency and rewrite these stories in more empowering ways.

One common framework I find helpful in understanding addiction is the “Four Cs”: Compulsion, Craving, Control, and Consequences.

1. Compulsion

Over time, the relationship with a substance or behavior can begin to feel less like a choice and more like a requirement. Compulsion emerges when a person feels an overwhelming drive to engage in the behavior, even when part of them does not want to. In therapy, I help clients gently unpack the story behind this compulsion and identify what it might be trying to soothe or silence.

2. Craving

As addiction deepens, cravings often become more intense. These cravings may feel physical, similar to hunger or thirst, leading to agitation, sleep disruption, or loss of appetite. Mindfulness-based practices can help increase awareness of these sensations without judgment and create space between the urge and the action.

3. Control

Many individuals try to moderate their use or stop the behavior altogether. While some may succeed for a time, addiction often erodes the ability to control it in the long term. In our work together, I support clients in identifying the thoughts and beliefs that influence their choices and build skills to regain a sense of direction and stability.

4. Consequences

One of the most painful elements of addiction is its ability to persist even when it causes harm. People may continue to use or act despite knowing the risks to their health, relationships, employment, or freedom. Rather than focus on shame, I work collaboratively with clients to build a new story rooted in accountability, hope, and the possibility of change.

Are You Struggling With Addiction?

If any part of this resonates with you, I want you to know that you are not alone. Addiction does not define you; it is one part of your story, not the whole. With the proper support, it is possible to reshape that story in a way that honors your values and creates room for healing.

As a therapist, I provide a compassionate and nonjudgmental space to explore your unique experiences and goals. Together, we can begin the work of rewriting your narrative, one step at a time. If you are ready to begin that journey, please contact me for a consultation. I am here, and I am prepared to walk alongside you.

June 6, 2025 by Alan Zupka

What Is Executive Dysfunction?

Understanding Executive Dysfunction: Rewriting the Narrative of Focus, Flexibility, and Control

The human brain relies on three core executive functions to support daily living. These include working memory, which allows you to hold and manipulate information in the moment; cognitive flexibility, which enables you to shift your attention between tasks or ideas; and inhibitory control, which helps you pause, reflect, and choose your responses rather than react impulsively.

When these functions are disrupted, a condition referred to as executive dysfunction, it may be challenging to organize thoughts, regulate emotions, or manage behavior in ways that align with one’s values or goals.

From the perspective of narrative therapy, these struggles are not who you are; they are experiences you are having. Together, we can begin to understand how executive dysfunction has shaped your current story and how you can begin to reclaim authorship of that story with intention and self-compassion.

What Causes Executive Dysfunction?

Researchers continue to explore the underlying causes of executive dysfunction. Evidence suggests that it can arise from a wide variety of neurological, psychological, and environmental factors, including:

Addiction
Alzheimer’s disease
Attention-deficit hyperactivity disorder (ADHD)
Autism spectrum disorder
Brain tumors
Cerebral hypoxia
Exposure to environmental toxins
Dementia
Depression
Epilepsy
Head injuries or trauma
Huntington’s disease
Infections affecting the brain
Multiple sclerosis (MS)
Obsessive-compulsive disorder (OCD)
Schizophrenia
Stroke

Because executive dysfunction is often a symptom of a broader condition, treatment is most effective when it addresses the root cause.

Recognizing the Symptoms

Executive dysfunction can present differently depending on a person’s unique context and life story. Some everyday experiences include:

Becoming easily distracted or unable to concentrate
Daydreaming when attention is needed
Struggling to shift attention from one topic or task to another
Hyperfocusing on a single idea or activity
Having difficulty regulating impulses
Feeling unable to explain thought processes clearly
Finding it hard to start tasks, especially those that feel complex or uninteresting
Losing track of goals midway through a task
Struggling to organize, prioritize, or complete steps toward a larger objective

In Cognitive Behavior Therapy (CBT), we often explore how these symptoms influence your self-beliefs and how to challenge the negative thought patterns that may accompany them. For example, a persistent belief such as “I am lazy” may stem from years of difficulty completing tasks, not from truth, but from misattributed patterns. Together, we can reframe those beliefs with more accurate, empowering thoughts.

A Mindful and Strength-Based Path Forward

Mindfulness practices can help you become more aware of when executive dysfunction is present, without judgment. By cultivating awareness of the moment and responding rather than reacting, you can begin to interrupt unhelpful cycles and create space for healthier patterns.

Through positive psychology, we will also identify your strengths. Executive dysfunction may make certain areas feel like uphill battles, but that does not erase your creativity, resilience, insight, or kindness. Together, we can build routines and structures that draw upon your strengths while supporting the more challenging areas.

Let Us Begin This Work Together

If you are experiencing executive dysfunction, I invite you to reach out. I work with individuals navigating the impact of these challenges on focus, memory, motivation, and emotional well-being. In our work together, I offer a space where you can rewrite your story, identify what truly matters to you, and develop strategies to align with your values.

You are not alone, and you are not broken. There is hope, and there is support available.

Please feel free to contact me to schedule an appointment. I would be honored to help you take the next step forward.

June 2, 2025 by Alan Zupka

How to Track Your Mental Health

Tracking Your Mental Health: A Path to Clarity and Growth

If you are seeking to strengthen your mental health and enhance your overall well-being, one of the most empowering steps you can take is to begin tracking how you feel. This practice serves not only as a mirror to reflect your current emotional landscape but also as a tool for identifying patterns, clarifying challenges, and setting goals rooted in intentional change.

From a narrative therapy perspective, tracking offers you the chance to author your own story with greater awareness and agency. From the lenses of positive psychology, cognitive behavioral therapy (CBT), and mindfulness, it can deepen your connection to your strengths, help restructure limiting beliefs, and foster present-moment insight.

Here are a few suggestions I offer to support you in beginning a reflective and sustainable mental health tracking practice:

Choose a tracking method that resonates with you. Whether you find comfort in the tactile process of writing in a journal or prefer the accessibility of a digital app, the key is to select a format that feels intuitive and sustainable for your lifestyle. The method is less important than the consistency and honesty you bring to it.
Designate a daily time for self-reflection. Making this practice part of a daily ritual, such as after dinner or just before bedtime, can help you build a rhythm. Please set an alarm or reminder if you think it’s a challenge. The routine itself can become a gentle cue to check in with yourself.
Create a space that invites focus. A quiet, comfortable environment free of distractions can help you become more attuned to your inner experience. Even a few minutes of focused presence can yield meaningful insights.
Begin with concrete indicators. If identifying your overall emotional state feels overwhelming, start by tracking specific areas such as your appetite, energy level, mood, sleep quality, or stress level. These touchpoints can serve as reliable anchors for reflection.
Set SMART goals. Specific, Measurable, Attainable, Relevant, and Time-bound goals are more likely to lead to meaningful change. Rather than saying, “I want to feel less anxious,” try saying, “I will meditate for ten minutes each morning for the next four weeks.” Framing goals this way increases the likelihood of follow-through and allows you to celebrate tangible progress.
Focus on one goal at a time. It is natural to want to address many aspects of well-being at once, but taking on too much can lead to overwhelm. Start small, focus deeply, and allow yourself to experience success in one area before moving on to the next.

Partnering with a Professional

As you begin tracking and reflecting on your mental health, you may discover that you would benefit from guidance in interpreting what emerges or in setting and maintaining your goals. I am here to help. My therapeutic approach is grounded in narrative therapy, positive psychology, CBT, and mindfulness. Together, we can explore your story, uncover your strengths, and co-create a path forward that feels meaningful and sustainable.

If you are ready to take the next step, please contact me to schedule an appointment. You don’t need to do this alone. Support is available, and your well-being matters.

« Previous Page
1
…
6
7
8
9
10
…
52
Next Page »

Remain Curious