BH Therapy Group Blog

Eating a well-balanced diet is essential for maintaining good health. It’s important to nourish our bodies with the right nutrients and make choices that support our overall well-being. However, there’s a point where focusing too much on what we eat can become harmful. If you find yourself constantly checking food labels to avoid “bad” ingredients, following strict dietary rules that limit what you’ll eat, or avoiding events where you can’t control the food choices, it could be a sign of something more than just being health-conscious. You might...Read More

Social media has become an inescapable part of modern life, shaping how young people communicate, entertain themselves, and even process emotions. However, its impact on mental health is a contentious topic, with some arguing that these platforms contribute significantly to rising anxiety and depression among teens, while others believe the issue is more complex. February 3-9, 2025 marks Children’s Mental Health Week, and February 11th is Safer Internet Day, highlighting the importance of safe social media usage and the mental health of children and teens who are online. ...Read More

As winter settles in and daylight is in short supply, many people find their sleep patterns disrupted. You might toss and turn at night, struggle to drift off or feel groggy and lethargic during the day due to poor sleep. While the dark days of winter can impact your natural sleep-wake cycles, a consistent and intentional bedtime routine can help you reclaim restful nights and energized mornings. A good bedtime routine signals to your brain and body that it’s time to wind down, setting the stage for deep,...Read More

Did you make New Year’s Resolutions for 2025? Even if you didn’t, many people create goals for themselves periodically. But what happens when you feel stuck and like you aren’t making any progress?  Feeling stuck can make life seem like it’s covered in a thick fog. You might find yourself trapped in past regrets or unsure of the next step to take, leaving your present happiness out of reach. This sensation can strike anyone at any stage of life, but the good news is that you can break...Read More

Winter can be especially tough for those dealing with mental health challenges. When you’re managing depression, the shorter days and colder weather often intensify feelings of loneliness and sadness. For people who experience Major Depressive Disorder with a Seasonal Pattern (previously called seasonal affective disorder or SAD), these feelings can be amplified by the reduced sunlight during winter months. For those managing depression, it’s vital to find supportive connections and helpful strategies to make the winter months a bit easier. Here are eight methods that can help you...Read More

December marks National Stress-Free Family Holidays Month, a reminder to prioritize our mental well-being amidst the holiday rush. Managing stress is more important than ever as life speeds up with work, personal responsibilities, and constant digital connectivity. Thankfully, there are effective ways to reduce anxiety and nurture a calmer mindset. Here are ten strategies to help you feel more relaxed and resilient this season. Practice Mindfulness Meditation Mindfulness encourages staying present and engaged in the moment, helping to shift focus away from worries or regrets. Studies show it...Read More

November is National Family Caregivers Month in the United States. Caring for a loved one with a mental illness is an act of deep compassion, but it also comes with significant challenges that can strain a caregiver’s mental well-being. In the U.S., roughly one in three adults serves as an informal or family caregiver, according to the Mayo Clinic. While much attention is given to the needs of those battling mental illness, the emotional and psychological toll on caregivers often goes unnoticed. The impact on their mental health...Read More

Feeling overwhelmed by stress? While some stress is a normal part of life, there are times when it can escalate and leave you feeling on the verge of a breakdown. A breakdown occurs when intense mental or emotional stress becomes so overwhelming that it interferes with your ability to function in daily life. Signs of mounting stress often appear in both your thoughts and behaviors, and recognizing them early can help you manage stress before it leads to a crisis. With International Stress Awareness Week recognized from November...Read More

Shame is a feeling we all encounter at some point in our lives. For some, it can even feel overwhelming on a regular basis. But what exactly is shame? Where does it come from? And is there ever a time when shame can be a healthy response?  Guilt vs. Shame People often confuse guilt and shame, but they are quite different. Guilt is more objective – it’s about whether you did something wrong or not. It doesn’t change based on your feelings. Shame, on the other hand, is...Read More

 Integrating Mental Health and Depression Screening into Primary Care It’s not always easy to know when sadness turns into depression. How can we tell the difference? Mental health screenings can help healthcare providers decide if your feelings and symptoms match common signs of depression. These screenings help many people take the first step toward getting the help they need. Depression is treatable, and with support from professionals, family, and friends, most people can make positive changes in their lives. With October being National Depression and Mental Health Screening...Read More

Suicide is a major public health issue in the United States, ranking as the 10th leading cause of death. Word Suicide Prevention Day is September 10th and National Suicide Prevention Week is September 8-14, 2024. According to the Centers for Disease Control and Prevention (CDC), an average of 129 people die by suicide each day. Adults aged 45 to 54 have the highest suicide rate, and men are more likely to die by suicide than women, though women are more likely to attempt it. Additionally, the suicide rate...Read More

In September, we recognize National Alcohol and Drug Addiction Month and National Recovery Month. Vaping, also known as e-cigarettes, has become increasingly popular in the U.S. Vaping is most common among young adults aged 18-24, with approximately 9.4% in this age group reporting regular use. Many people who vape often report an increase in anxiety when they start vaping. While taking a hit might seem to calm the person down temporarily, vaping can actually heighten anxiety and stress in the long run. Studies have shown that while vaping...Read More

August is Teen Mental Health Month, making it an ideal time to reflect on how social media impacts mental well-being. While social media offers a convenient way to connect with friends and family, its influence on mental health can be both positive and negative, particularly for teenagers.  The Dual Nature of Social Media Social media can be a great supplement to real-life interactions, but it’s crucial to maintain a balance. When we maintain strong, deep-rooted social connections offline, social media can be useful in moderation. However, research shows...Read More

As a new school year approaches, it’s common to feel a mix of excitement and anxiety – for both you and your child/ren. The transition back to a structured routine, combined with academic pressures and extracurricular activities, can lead to feelings of overwhelm. Mental health plays a crucial role in navigating school life, making it essential to check in before the year begins. Whether your child is a high school student, a college-goer, or a school-aged child, these practical tips can help ensure you start the year on...Read More

Finding Work-Life Balance Finding harmony between work, family, and self-care can be a significant challenge in daily life. The demands of a career, the need to be present for loved ones, and the importance of self-care can often lead to stress and burnout. July 24th is recognized as International Self-Care Day. With careful planning and prioritization, it is possible to excel in all areas of life. Prioritizing and Planning The foundation of achieving balance lies in effective prioritization and scheduling. You can being to prioritize by doing the...Read More

Minority Mental Health Awareness Month: July As we observe National Minority Mental Health Awareness Month in July, it’s crucial to recognize the unique mental health challenges that minorities face and to uplift their diverse voices. Over one in five U.S. adults from various backgrounds experience mental illness, but ethnic and racial minorities often face greater stigma and barriers to accessing care and substance abuse treatment. These barriers include high costs and lack of health insurance. For instance, in 2021, American Indian and Alaska Native Americans had an uninsured...Read More

Each June, people across the globe recognize LGBTQ+ Pride Month. Being a part of the LGBTQ+ community is an important aspect of one’s identity. However, society, peers, and even family members can discriminate against and stigmatized individuals within this community, increasing the risk of facing mental health challenges. It’s crucial to recognize the unique mental health landscape of the LGBTQ+ community. This understanding helps individuals within the community to be self-aware and provides support for their loved ones. Here are some key insights into LGBTQIA+ mental health: Unique...Read More

Imagine a life where every day feels like a battle, where simple joys are overshadowed by a constant sense of exhaustion and unease. This is the reality for many grappling with Post-Traumatic Stress Disorder, or PTSD. The month of June is National PTSD Awareness Month, with June 27th also recognizing National PTSD Awareness Day.  PTSD doesn’t discriminate. It’s a relentless force, often triggered by memories that strike without warning. From witnessing harrowing events like public shootings to enduring the trauma of abuse or war, PTSD can affect even...Read More

Investing in Yourself If you’re like most people, you have a lot going on in your life. You might be juggling work, family, and social obligations. You also may be dealing with stress, anxiety, or depression. And on top of all that, you’re trying to take care of yourself! It can be tough to find the time and money to invest in your well-being. The kids’ sports cost money, the house needs a new furnace, and you promised your in-laws you’d rent a beach house with them next...Read More

Psychiatric Medication for Women In May, we recognize both Women’s Health Month and National Women’s Health Week from May 12-15. The issue of stigma surrounding psychiatric medication, particularly for women, is a significant barrier to accessing proper mental health care. Despite over 57 million American adults needing treatment for mental health conditions, many individuals, especially women, feel embarrassed or ashamed to seek help through medication. This stigma is rooted in misconceptions and harmful stereotypes, perpetuating the belief that relying on medication signifies weakness or failure. However, it’s crucial...Read More

April | Stress Awareness Month In the hustle and bustle of our daily lives, we often forget the profound impact that simple acts like breathing deeply can have on our mental health and overall well-being. April is Stress Awareness Month, and breathing exercises have been shown to help effectively manage stress. While shallow breathing is our default mode, incorporating deep breathing exercises into our routines can be a game-changer when it comes to managing anxiety and stress levels. Why Deep Breathing Matters Taking deep breaths is important for...Read More

April | Autism Awareness Month  Autism spectrum disorder (ASD) is a condition that influences an individual’s behavior and communication abilities. It’s classified as a developmental disability because its symptoms generally emerge within the initial years of life. ASD is referred to as a “spectrum disorder” owing to the wide range of symptoms it encompasses. No matter where someone falls on the spectrum, fostering autism awareness is important to improve understanding and acceptance of this condition – a primary focus during National Autism Awareness Month. So, how can you...Read More

Unlocking More Restful Nights Imagine a scenario when you are lying in bed, trying to sleep, but your mind is not letting fall asleep. You know that checking the time will only make you more anxious and worsen the situation.  Have you ever experienced something like this? We all have. It can be frustrating to spend hours trying to sleep, and many people turn to over-the-counter medications to help them fall asleep. However, there are ways to improve your quality of sleep without taking any medication. March 15...Read More

Creating Genuine Connections. Loneliness can have a significant impact on mental health. Studies have found that feeling lonely can lead to low self-esteem, anxiety, and depression. It’s important to recognize the effects of loneliness and take steps to connect with others and build supportive relationships. Loneliness can hinder our ability to forge meaningful connections, leaving us vulnerable to mental health challenges. In fact, some studies equate the detrimental effects of loneliness to those of poverty or physical illness. Additionally, loneliness can exacerbate stress, heightening the risk of depression...Read More

How to Embrace Authentic Emotions Embracing a positive mindset undoubtedly has its perks, promoting a sunny outlook and fostering a growth mindset. However, there’s a fine line, and occasionally, we find ourselves caught in the web of toxic positivity. What exactly is it, and why should we be cautious? Unpacking Toxic Positivity Have you ever felt like you had to put on a happy face, even when things weren’t going well? That’s what toxic positivity is all about. It’s the idea that we should always stay positive, no...Read More

Many of us struggle with feeling good about our bodies, especially during winter vacations or the summer when we wear shorts and swimsuits. It can be tough to feel confident and positive about our appearance when we’re bombarded with images of “perfect” bodies in the media. But there are ways to work towards a healthier and happier body image. How can we learn to love and appreciate our bodies more? Identifying the Roots of Body Image Issues The roots of poor body image often stem from pervasive shame-based...Read More

Mastering communication, or interpersonal skills, is important for our personal development. Our daily lives are rich with interactions, and good communication not only facilitates smoother relationships but also elevates our overall quality of life. While this skill is invaluable for everyone, it carries greater significance for individuals grappling with mental health disorders, where navigating social connections can pose unique challenges Diving into different therapeutic approaches, Dialectical Behavioral Therapy (DBT) can be transformative. DBT is a type of therapy that helps people improve their ability to manage their emotions,...Read More

As we enter the new year, many of us make resolutions to change some aspect of ourselves. Whether or not it’s on your radar, the state of your self-esteem significantly shapes your life and how you feel about yourself. It holds sway over your relationships, decision-making processes, and contributes to your motivation and overall sense of well-being. Low self-esteem isn’t a fixed trait; it can yield long-lasting negative effects. So, what does self-esteem entail, and what strategies can we use to cultivate it? Understanding Self-Esteem In essence, self-esteem...Read More

Conflict is an inevitable part of life (especially around the holidays). There will always be moments when we don’t see eye to eye with others. Yet, instead of dreading these conflicts, we can transform them into opportunities for growth by mastering the art of conflict resolution. Understanding Conflict Resolution Conflict resolution is the art of coming together to discuss and resolve conflicting needs. It typically occurs when individuals hold differing views, values, desires, or ideas. At its core, conflict revolves around unmet relational needs – the need to...Read More

The holiday season is a time of joy, cherished memories, quality family moments, and delicious feasts. However, it can also bring a fair share of added stress. December is National Stress-Free Family Holiday’s Month for a reason! The whirlwind of cooking, shopping, decorating, socializing, and the weight of our own and societal expectations can turn what should be a blissful period into a rather stressful one. There are practical strategies to help you manage holiday stress and ensure a season of joy and peace.  Create Intentional Time In...Read More

Have you ever wondered if spiritual matters have a place in mental health therapy? Absolutely, if you wish to do so. Therapy offers a secure environment for you to engage in discussions on a wide range of subjects, spirituality included. What is Spirituality?  Spirituality, in essence, is the belief in something beyond oneself. It often links with religious affiliations or a higher power, yet it encompasses a holistic perspective rooted in a profound connection with the world. Spirituality is often accompanied by questions and dilemmas. You might be...Read More

Keeping Your Cool in the Political Frenzy Navigating election season can be an emotional rollercoaster. Election stress is very real, and it’s a coincidence International Stress Awareness Day on November 2nd falls just before Election Day in the United States. The pre-election stress occurs in the weeks leading up to the election, with post-election stress occurring after the results are announced. We can suffer anxiety, have strained relationships, and have a lower quality of life in general due to all that stress. Election after election, we are seeing...Read More

Life has its share of uncomfortable moments, from running out of your cherished coffee creamer to coping with the loss of a loved one. We all face distressing and trying times. However, our ability to navigate these challenging emotions is where distress tolerance comes into play. Distress tolerance skills form a crucial component of Dialectical Behavioral Therapy (DBT), one of the four modules that DBT uses to help individuals effectively regulate their behaviors and emotions. Additionally, DBT is instrumental in treating a wide range of mental health conditions,...Read More

The month of October marks National Depression and Mental Health Screening Month. Depression is a significant mood disorder and a common mental health challenge.. The National Institute of Mental Health reports that approximately 17 million American adults grapple with depression every single year. However, depression is treatable and does have a promising path towards recovery.  Triggers of Depression To understand the origins of depression, we must look at its underlying causes. While many factors can cause depression, here are a few potential reasons someone may have depression:  Biological...Read More

The profound impact of losing a loved one to suicide can leave survivors grappling with complex emotions and an enduring sense of loss. We want to shed light on the themes commonly experienced by those grieving a suicide loss, offering insight into the intricate nature of their grief. Whether you are personally navigating this challenging journey or seeking to support someone who is, our hope is to foster understanding and empowerment in coping with such a profound loss. Common Emotions Among Suicide Loss Survivors: The Unanswered “Why?” –...Read More

September 10, 2023, marks World Suicide Prevention Day, kicking off National Suicide Prevention Week from September 10 through September 16, 2023. Addressing suicide prevention can feel like an overwhelming challenge at first. The complexity of the issue, the emotions it evokes, and the societal stigma surrounding it can leave us unsure of how to help. But fear not, for there are meaningful ways in which each of us can play a part in preventing suicide. While this list is not exhaustive, here are some suggestions to get you...Read More

Ensuring a Smooth Start to the School Year The back-to-school season brings a mix of emotions for both parents and children. It’s a time of transition, with new routines and challenges ahead. While back-to-school stress is common, there are ways to combat it and ensure a positive start to the school year. By planning ahead, checking in with yourself, the school, and your child, and incorporating coping strategies, you can ease the transition and make it a fabulous school year for your family. Checking in with yourself: Start...Read More

Preventing Academic Burnout with Effective Stress Management A groundbreaking research study published in Frontiers in Psychology suggests that technology holds significant potential in assisting students with stress management in academic settings. The study emphasizes the importance of avoiding overload and practicing patience when dealing with stress. The researchers discovered that digital mental health platforms are particularly beneficial for students. These platforms offer stress management resources, including mindfulness exercises, breathing techniques, guidance on managing academic expectations, and links to mental support services. Platforms facilitate the creation of communities where...Read More

The pervasive influence of social media on the lives of Generation Z is undeniable, with up to 95 percent of young individuals aged 13 to 17 using various platforms. Surprisingly, even children as young as 8 to 12 years old make up a staggering 40 percent of social media users, despite the age restrictions in place. Concerns about the detrimental impact of social media on mental health, particularly among teenagers and young children, have escalated to alarming levels. In response, the advisory on social media and youth mental...Read More

Recognizing the internal struggle they often face, many high achievers fail to acknowledge their own battle with low self-worth. Understanding oneself involves two crucial elements within the self-concept. First, it involves assessing your perceived competencies, which refers to how you perceive your skills in various areas. Second, it encompasses intrinsic self-worth, which is the belief in your inherent value as a human being, independent of your skills or achievements. Unfortunately, many high achievers tend to focus solely on their competencies while neglecting their sense of intrinsic self-worth, viewing...Read More

Yoga is a practice that has been around for thousands of years, and it’s becoming increasingly popular as a way to improve both physical and mental health. While many people associate yoga with improving flexibility and strength, it can also have significant benefits for mental health. In honor of International Day of Yoga on June 21, let’s explore the ways that yoga can benefit mental health, how to incorporate it into a busy schedule, and the different types of yoga available. Benefits of Yoga for Mental Health There...Read More

Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after a person has experienced or witnessed a traumatic event. This can include situations such as combat, sexual assault, natural disasters, accidents, or any other event that is life-threatening or causes feelings of intense fear or helplessness. June is National PTSD Awareness Month, and it’s important to understand the signs and symptoms of PTSD and how you can help someone who may be struggling. Symptoms of PTSD The symptoms of PTSD can vary widely from person...Read More

Each May, we recognize National Maternal Depression Awareness Month and Women’s Health Month. Entering motherhood is a life-changing experience. New moms may feel a range of emotions from joy, fear, and anxiety to anger, sadness, and guilt. These emotions may feel intense and may vary drastically. In this period, it can be challenging to manage emotions, especially with the added responsibilities of taking care of a newborn.  Although no book can prepare a new mom for the varied emotions that are inherently part of matrescence, certain coping strategies...Read More

Mental health is a vital aspect of our overall well-being, yet it is often stigmatized and not given the attention it deserves. This is where Mental Health Awareness Month comes into play. Observed in the month of May since 1949, it is an opportunity for organizations, groups, and individuals to raise awareness and educate the public about mental health conditions. In this blog post, we will discuss the importance of Mental Health Awareness Month and how you can get involved. Stigma, misinformation, and disinformation all create substantial barriers...Read More

April is National Autism Awareness Month, with World Autism Awareness Day occurring on April 2nd. Autism spectrum disorder (ASD) is a developmental disability that affects an individual’s behavior and communication. Since autism is a developmental disorder, symptoms typically surface within the first few years of life. However, autism is a “spectrum disorder” because symptoms vary widely. Wherever an individual falls on the spectrum, autism awareness is needed to increase understanding of the disorder and acceptance – which is what National Autism Awareness month is all about. So, what...Read More

While physical illnesses are readily acknowledged and addressed, mental health concerns often go overlooked or unaddressed. This is despite the undeniable connection between our mental and physical health. Mental health conditions, which can encompass disorders affecting behavior, mood, and thoughts, often share a common thread: stress. And stress doesn’t simply affect the mind, it can manifest physically as well. Stress can have a range of effects on the body, from activating the immune system to tightening muscles, impeding digestion, and impacting memory and attention. Long-term stress can contribute...Read More

Our daily lives are increasingly dependent on our phones in today’s digital age. They provide us with information, entertainment, and communication at our fingertips while keeping us connected to the world around us. While phones can be useful and convenient tools, they can also negatively impact our relationships. The Negative Impacts of Phones on Relationships Disconnection The use of phones can lead to a sense of disconnection in relationships. Continually checking our phones can make us less present with those around us. Our loved ones may feel disconnected...Read More

Claudia Schwenzer, LLMSW: Chronic diseases, such as cancer, diabetes, Alzheimer’s, stroke and heart disease challenge many families daily. According to the National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP), six in ten adults in America have a chronic disease, and four in ten have two or more. Chances are each of us is currently touched by chronic disease in some way. This can impact more than just physical health, taking a real toll not only on an individual but also on their families. Claudia Schwenzer graduated...Read More

Having low self-esteem, anxiety, and depression can be a result of loneliness, according to research. Lonely people may have difficulty forming meaningful connections with others and are more likely to develop mental health problems. According to some studies, loneliness can harm mental health just as much as poverty or physical illness. Furthermore, loneliness can lead to depression and anxiety by affecting how people cope with stress. We feel more connected to others when we establish authentic connections, which improves our self-esteem and mental health. Meaningful relationships are built...Read More

It takes effort to keep romance and excitement alive in even the best relationships. Otherwise, you may feel more like roommates than romantic partners. When that happens, sex and intimacy die down, the excitement fades, and people often feel that something is missing in their relationship, despite loving them. Having a comfortable relationship with your partner may be enjoyable for both of you. You don’t need to dress up for each other or change into anything other than what you are together. It is amazing how comfortable this...Read More