Counseling Blog | LGBTQ+ Couples & Individuals

June 23, 2025 by Alan Zupka

What Is Journaling & How Can It Help You?

Discover the Transformative Power of Journaling

If you have been exploring ways to enhance your self-care practices, you may have encountered the concept of journaling. But what is journaling, and how can it support your mental, emotional, and even physical well-being?

At its core, journaling is the intentional practice of writing down your thoughts, experiences, and emotions. However, its structure adapts to your personal needs and therapeutic goals. Some find that expressing gratitude by listing the people, experiences, or values they appreciate helps cultivate a more profound sense of fulfillment. Others benefit from more structured approaches, such as bullet journaling, which can include organizing short- and long-term goals, tracking daily tasks, or recording observations and reflections.

As a therapist, I believe journaling is a meaningful extension of our work.

Through the lens of narrative therapy, journaling allows you to reclaim authorship of your story, to identify, externalize, and re-author experiences that may otherwise feel overwhelming or fixed. In the spirit of positive psychology and cognitive-behavioral therapy (CBT), journaling helps you identify unhelpful thought patterns, shift focus toward strengths, and increase emotional resilience. From a mindfulness perspective, the very act of writing slows the mind, anchors you to the present moment, and encourages self-compassion.

The Many Benefits of Journaling

Engaging in regular journaling can lead to profound shifts in both how you experience your life and how you relate to your inner world. Some of the benefits include:

Gaining clarity and insight by processing your emotions
Enhancing your ability to stay present and mindful
Strengthening gratitude and appreciation
Cultivating a more balanced and positive outlook
Stimulating creativity and personal expression
Reducing symptoms of stress and anxiety
Supporting memory, focus, and cognitive function
Improving your quality of sleep
Tracking your growth and progress toward goals

If you are just beginning this practice, I encourage you to set aside a consistent time each day, even if only for a few minutes, to write without judgment. Experiment with different methods, such as paper journals, digital platforms, or guided prompts, and observe what feels most accessible and meaningful to you.

Begin Your Journaling Journey with Support

If you are curious about how journaling may complement your therapeutic journey, I invite you to reach out to me directly. Together, we can explore how journaling can support your goals, strengthen your insight, and reinforce the positive changes you are already working toward in therapy. I look forward to meeting with you, sharing more about my approach, and helping you incorporate journaling into your daily life in a way that feels empowering and sustainable.

June 20, 2025 by Alan Zupka

5 Summer Activities That Can Boost Your Mental Health

When Summer Feels Heavy: How to Care for Your Mental Health During the Sunniest Season

The sun is shining, the days are longer, and the world seems to be in celebration, but you may be feeling low. While Seasonal Affective Disorder (SAD) is commonly associated with the colder, darker months, some individuals experience a noticeable decline in their mood during the spring and summer. If you find yourself feeling off during a season that is often expected to bring joy, you are not alone, and there is nothing wrong with your experience.

In my work as a therapist, I help people explore the stories they tell themselves about what they “should” feel. From a narrative therapy perspective, it is essential to name and externalize these internalized beliefs. Depression or emotional heaviness during the summer does not make you ungrateful or broken; it simply makes you human. Together, we can challenge that inner voice that insists happiness must be tied to the weather or the calendar.

Whether your low mood stems from summer-onset SAD or other stressors, here are five activities you might consider to nurture your mental health this season. These suggestions are grounded in cognitive behavioral strategies, mindfulness practices, and positive psychology principles:

Spend intentional time outdoors. Whether it is a walk through your neighborhood, a swim at the beach, or simply sitting under a tree with a good book, being outside in nature can regulate mood and increase a sense of well-being. Movement, light, and fresh air can all serve as gentle cognitive shifts away from depressive thoughts.
Create a feel-good summer playlist. Music has the power to influence emotions. Curate a collection of songs that uplift you, ground you, or make you smile. Listening mindfully can be a powerful way to reconnect with the present moment.
Plant something new. Whether you have a full garden or just a few pots on a windowsill, growing something, flowers, herbs, or vegetables, can provide a sense of purpose and a reminder of the possibility for growth and renewal.
Engage with your community. Consider attending a local fair, seeing an outdoor movie, or visiting an amusement park. Even brief moments of social interaction and joy can help reframe your emotional experience.
Support your well-being through nourishment. Explore your local farmer’s market, try a new recipe, or prepare a meal with a loved one. Cooking mindfully can be both grounding and rewarding.

Still Feeling Stuck? Let Us Talk

If you have tried some of these approaches and are still struggling, please know that support is available. I invite you to reach out and schedule a session with me. Together, we can delve into the deeper layers of what you’re experiencing and identify tailored strategies to help you move forward. Through a collaborative and compassionate process, we will work to reconnect you with your values, rewrite unhelpful thought patterns, and foster more meaningful daily experiences.

You deserve support that honors your whole story, every season of it.

June 16, 2025 by Alan Zupka

3 Tips for Starting a Self-Care Routine

Creating a Self-Care Practice That Nourishes You

You may have heard of the phrase “Self-Care Sunday,” a popular reminder to dedicate time each week to caring for your mind and body. While setting aside Sundays for self-care has gained attention, I believe meaningful self-care can begin any day of the week. Whether you choose Sunday, Wednesday, Friday, or every day, your commitment to showing up for yourself truly matters.

Self-care is more than a trend. When approached with intention and compassion, it becomes a powerful practice that can enhance mental and emotional health, support physical well-being, nurture relationships, and create a more profound sense of purpose. Below are three foundational steps I invite you to consider when developing or strengthening your self-care routine:

1. Reflect on Your Goals and Values

In narrative therapy, I encourage clients to explore the stories they live by: the values, beliefs, and dreams that shape their lives. Begin by asking yourself: What do I want more of in my life right now? Instead of trying to improve everything at once, choose one area that feels most important or most neglected. Whether you want to cultivate calm, feel more energized, reconnect with creativity, or set healthy boundaries, naming your intention is a decisive first step. From there, identify the practices that support that intention and consider who or what can serve as a resource or ally in that process.

2. Make Space for What Matters

In Cognitive Behavior Therapy (CBT) and mindfulness-based approaches, consistency and structure help shift patterns. Just as you allocate time for work, school, or family responsibilities, your well-being also deserves protected time. Block off a dedicated window in your schedule, whether it is an hour, an afternoon, or a full day, and treat it with the same level of respect you would offer any vital commitment. Follow through, even when motivation feels low, and observe how small, repeated efforts begin to shape new habits and internal narratives.

3. Include Therapy in Your Self-Care Toolkit

Self-care is often framed as a solo activity, but I believe it is just as much about connection as it is about solitude. One of the most affirming ways to care for your mental and emotional health is through therapy. Speaking with a trained professional allows you to examine the stories that have shaped you, challenge the unhelpful ones, and write new ones aligned with your strengths and values.

If you are ready to make therapy a part of your self-care journey, I am here to walk alongside you. Together, we can co-create a space that honors your goals and supports your growth with empathy, evidence-based tools, and meaningful conversation. Contact me today to schedule an initial consultation. Your story matters, and so does your care.

June 16, 2025 by Alan Zupka

Why Does Exercise Reduce Stress?

Rewriting the Story of Stress Through Movement

Stress is not just a feeling; it is a story the body and mind begin to tell when they perceive pressure, overwhelm, or imbalance. As a therapist, I often guide clients in exploring the narratives they hold around stress and well-being. One of the most powerful tools I encourage people to integrate into their daily lives is exercise. With a physician’s approval, movement can become a meaningful part of your stress management story, supporting both your emotional regulation and physical vitality.

Here is how exercise supports emotional and psychological resilience:

1. Exercise Encourages the Release of Endorphins: Endorphins—natural chemicals produced by the brain, help ease pain, lift mood, and buffer stress. When you move your body, your system produces more of these powerful messengers, promoting a greater sense of well-being. From a cognitive-behavioral perspective, these physiological changes can help shift negative thought patterns and make it easier to engage in more adaptive coping strategies.

2. Movement Enhances Sleep Quality: Poor sleep often reinforces the cycle of stress and emotional dysregulation. Research shows that consistent physical activity improves both sleep onset and sleep quality. Improving your rest gives your brain the reset it needs to manage stress more effectively and interrupt rumination cycles that may keep you up at night.

3. Mindful Distraction and Present Moment Awareness: Exercise can serve as a form of embodied mindfulness. When you focus your attention on your breathing, posture, and movement, you give your mind a chance to pause from looping worries. This practice redirects your thoughts and helps cultivate a sense of agency, reinforcing a narrative of strength and presence.

If you are new to exercise, it is essential to begin gently. Movement should be a compassionate act, not a punitive one. Listen to your body and honor your limits. Choosing an activity that brings you joy, whether it is dancing, yoga, walking, swimming, or something else, will increase the likelihood of staying engaged with your routine. Remember, there is no “right way” to move; what matters is how it supports your emotional and physical well-being.

When Movement Alone Is Not Enough

Sometimes, even when we add healthy habits like exercise into our lives, stress can continue to feel overwhelming. If you find yourself stuck in the same stress cycle despite your efforts, I invite you to reach out. I help individuals reconnect with their strengths, reshape unhelpful thought patterns, and revise the internal narratives that hold them back. Together, we can work toward greater clarity, balance, and meaning in your life.

You do not have to navigate this journey alone. Contact me today to begin a conversation about what is possible.

Remain Curious