mental health Archives - Page 2 of 3

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 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 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.

December 25, 2022 by Alan Zupka

How Your Self-Esteem Affects Your Mental Health

Having low self-esteem is something many people of all ages deal with. While low self-esteem is not considered a mental health condition in itself, the way we think about ourselves directly impacts our mental health and overall well-being.

What is Self-Esteem?

Self-esteem refers to the way people feel about themselves. Someone with healthy or high self-esteem thinks positively about themselves and their abilities. They believe they deserve respect and have no problems setting healthy boundaries.

Individuals with low self-esteem do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.

How Does a Low Self-Esteem Affect Mental Health?

The following are some ways low self-esteem can impact a person’s mental health:

Poor Relationships

Humans are wired for connections, but when we have low self-esteem, we tend not to put ourselves “out there” socially. Consequently, we tend to isolate ourselves, leading to poor relationships and loneliness.

Addiction

Studies have indicated low self-esteem in childhood can lead to addictions later in life. Many addicts use alcohol and other substances as a way to cope with negative feelings about themselves.

Depression and Anxiety

Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.

How to Build Your Self-Esteem

Building self-esteem is important for mental health and for living a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.

That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. They can help you develop new, realistic self-esteem that reflects your true self.

Please contact me if you or someone you know is suffering from low self-esteem and would like to explore treatment options.

SOURCES:

https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

https://www.hormona.io/why-self-esteem-affects-your-mental-health/

https://fherehab.com/learning/self-esteem-mental-health

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