💚May is National Mental Health Awareness Month💚

Mental Health Awareness month was created to help draw attention to mental health being a

necessary part of healthcare. It’s not just about awareness of the benefits of mental health but

also a reminder that it’s okay to talk about it, ask for help, or check in with someone you care

about.

Even small things can help: take a break, get some fresh air, or ask a friend how they’re really

doing.

Helpful resources if you want to learn more or get support:

● National Alliance on Mental Illness (NAMI)

● Mental Health America (MHA)

● 988 Suicide & Crisis Lifeline (call or text 988)

Taking care of your mental health is important, not just this month but all year long.

💚

A Simple Breath Awareness Practice for Mindfulness

Begin by finding a comfortable position. You can close your eyes or keep them softly open. Take a few slow, deep breaths, in through your nose and out through your mouth,letting your breath gradually return to its natural rhythm.

Bring your attention to the breath itself. Notice the sensation of air entering your nostrils, moving into your lungs, and gently expanding your belly. Then observe the exhale as your belly softens and the air flows back out through your mouth. Simply follow the path of your breath without trying to change its course.

If your mind wanders, that’s completely normal. When you notice it happening, gently acknowledge the thought without judgment and imagine it as dandelion fluff, blowing it away on your exhale. Let it drift away, then return your focus to your breath.

You may notice sounds, sensations, or emotions arising. Rather than resisting or clinging to them, simply observe them and come back to the breath again and again. The breath becomes your anchor to the present moment.

As the practice continues, keep returning to the rhythm of your inhale and exhale.  Allow yourself to be fully present with each moment as it comes and goes.

When you feel you’re ready to finish, slowly widen your awareness to your body and the space around you. Take a moment to feel grounded, then gently open your eyes and return to your day.

This simple practice can be used anytime you need to reconnect, reset, or steady your attention.

Humanity in a Digital Age: AI’s Limits in Mental Health Care

Artificial intelligence has rapidly shifted from a niche innovation to a constant presence in

everyday life. It shapes what we see online, assists with work, and increasingly influences how

we think and feel. Tools like ChatGPT have become so accessible that many people now turn to

AI not just for information, but for comfort, guidance, and self-help.

At the same time, institutions, from schools to healthcare, are struggling to keep up. Classrooms

are rushing to adapt in real time while AI outpaces them, information protections are challenged,

and healthcare as we know it is being quietly but significantly reshaped as AI becomes more

integrated into its systems.

AI as the New Self-Help Tool

The appeal is simple: AI is fast, free-ish, always available, and easy to use. For someone feeling

anxious or overwhelmed, talking to a chatbot can feel much more accessible than reaching out to

another person. There’s no judgment, no waiting, and no cost.

But this convenience comes with a limitation: AI may simulate understanding, but it does not

actually understand.

AI systems generate responses based on patterns in data and algorithms, versus real empathy,

lived experience, or clinical judgment. That distinction matters when people begin relying on AI

for emotional or mental health support instead of trained professionals.

When Technology Feels Human

Humans naturally respond to technology as if it were social, a concept known as Computers Are

Social Actors (CASA). In mental health contexts, this can have mixed effects.

AI can help reduce loneliness and encourage coping strategies. But it can also lead to emotional

attachment. As reliance increases, real-world interaction can decrease, weakening social skills

and reinforcing isolation. Research suggests that some users, especially adolescents, may

develop dependency, treating AI like a companion rather than a tool. Adolescents also appear to

be at risk of heavy AI use affecting memory, critical thinking, and decision-making.

What Experts Are Warning

The World Health Organization (WHO) has warned that while AI can improve healthcare, it

requires careful oversight. It performs well in administrative tasks but struggles in complex,

human-centered areas like mental health.

One of the key concerns is bias. Because AI is trained on existing data, it can reflect inequalities

related to race, gender, age, and culture leading to advice that may be incomplete, inaccurate, or

harmful. Bias also shows up in the way AI is trained to understand what the user likes and wants

to hear and regurgitate that information back to the user, causing more stuck points to become

further areas of distress and disconnection.

While many people use AI safely, some cases highlight serious risks. Prolonged use has been

linked not only to isolation but to paranoia, delusions, and harmful behaviors, particularly when

AI responses unintentionally reinforce negative thoughts.

These cases are not just outliers, they show what can happen when human-like technology is

used without proper safeguards, especially by vulnerable individuals.

A Tool, Not a Therapist

AI can play a helpful role in mental health, as a journaling aid, a way to organize thoughts, or a

tool for learning coping strategies. In controlled settings, it has even shown promise in reducing

symptoms of anxiety and depression.

But it is not a replacement for evidence-based care or real human connection.

Moving Forward

AI will only become more integrated into our social and emotional lives. The question is no

longer whether we use it, but how responsibly we do so.

That means:

● Creating clear ethical and clinical guidelines for programs

● Increasing transparency in how AI systems are trained

● Educating users about limitations and risks

● Keeping human connection at the center of mental health care

The promise of AI in mental health is real, but so are the dangers. Treating it as a cure-all risk

ignoring the very human needs it cannot fulfill.

In the end, AI can mimic conversation, but it cannot replace connection.

The Stigma Surrounding Mental Health

Therapy is often portrayed through exaggerated sitcom moments—scenes where people spend thousands of dollars only to receive prescriptions for seemingly trivial problems, like not finding the right color shoes or overanalyzing a bizarre dream. While humorous in context, these portrayals contribute to a broader cultural stigma surrounding mental health care.

In the United States, that stigma has deep historical roots. Early public perceptions of therapy were shaped by high-profile figures attempting to “unlock” the human mind, often framing patients as deficient or broken. At the same time, practices such as institutionalization, electroconvulsive therapy, and lobotomies reinforced the idea that mental illness was something to be feared, hidden, or quickly “fixed.”

A shift began in the early 1990s with the rise of organizations like the National Alliance on Mental Illness (NAMI), which launched campaigns to destigmatize mental health care. By encouraging open conversations and partnering with public figures who shared their personal experiences, these efforts helped reshape how therapy is perceived.

Today, attitudes are gradually improving. Around 20% of adults will seek therapy at some point in their lives, and approximately half of married couples participate in some form of counseling. Mental health care for children is also becoming more normalized, with many parents recognizing its importance as part of routine wellness.

Despite this progress, stigma still lingers. Misunderstandings about therapy—how it works, who it’s for, and what it achieves—continue to prevent people from seeking help. Cultural pressures, including expectations tied to masculinity or religious beliefs, can frame therapy as a personal failure rather than a proactive step toward well-being. Others mistakenly view it as a quick fix, assuming medication alone can resolve complex emotional challenges.

So how do we continue breaking down these barriers?

How to Find the Right Therapist for You (Without Feeling Overwhelmed)

With tens of thousands of licensed psychologists in the United States, finding the right therapist can feel like searching for a needle in a haystack. But therapy isn’t just about credentials—it’s about connection. The right therapist is someone you trust, feel comfortable with, and can genuinely work with over time.

If you’re starting your search, here’s a few ideas on how to approach it in a clear, practical way. 

Begin with Your Non-Negotiables:

Before you begin your search, take a moment to define what actually works for your life right now. This step alone can dramatically narrow your search options.

Ask yourself:

• Will you use insurance or pay out of pocket?
• Do you want in-person sessions,telehealth, or the option for both?
• What days and times are you available?
• What type of counseling are you looking for individual, couples, or family therapy?

Getting clear on logistics first gives you a better idea of what you are looking for.

Look for the Right Expertise for What you Need:

Not every therapist is trained to handle every issue. Finding someone with relevant experience can make a significant difference in your progress.

For example:

• Anxiety or depression → Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT)
• Obsessive Compulsive Disorder → Exposure Therapy
• Trauma → trauma-informed therapy, Eye-movement Desensitization and Reprocessing (EMDR), CPT (Cognitive Processing Therapy
• Relationship issues → Gottman, Emotionally Focused Therapy (EFT)
• Identity or cultural concerns → therapists with cultural competence and/or lived experience

There are many different types of therapies and treatment options, Many therapists do not stick to one specific approach and will integrate treatment modalities to fit your symptoms and needs. 

Narrow It Down to a Few Good Options:

It’s tempting to keep searching endlessly, but having too many choices can lead to decision fatigue. Instead, aim to shortlist 3–5 therapists who seem like a good match based on:

• Their listed specialties
• Their tone and communication style
• Your logistical needs

You don’t need to find the “perfect” therapist on the first try—just a few strong possibilities.

Reach Out and Ask Questions:

Initial contact is often by phone, a short consultation or online portal. Think of this as a two-way interview.

You might ask:

• Do you have experience working with my specific concern?
• What does a typical session look like?
• How do you measure progress?
• What approach do you use?

But beyond the answers, pay attention to how they communicate. Do they listen? Do they explain things clearly? Do you feel heard? Do you feel like you can talk to them?

Pay Attention to the Fit:

The relationship you have with your therapist is one of the strongest predictors of success. You are a team not antagonists.

After your first few sessions, reflect on:

• Did you feel comfortable opening up, even a little?
• Did you feel respected and not judged?
• Did you feel understood?

You don’t need instant trust, but you should feel a sense of safety and potential connection.

Give It a Few Sessions—But Trust Yourself:

It’s normal for therapy to feel a bit awkward at first, developing trust takes time. Give it 3–5 sessions to see how things develop.

However, if you consistently feel:

• Misunderstood
• Dismissed
• Uncomfortable

…it’s okay to move on. Finding the right fit sometimes takes a couple of tries.

And Remember…

There’s no such thing as a perfect therapist. What matters most is finding someone who is:

• Competent
• Supportive
• A good personal fit for you

The process might take a little time, but it’s worth it. The right therapist can help you make meaningful, lasting changes—and that starts with finding someone you feel comfortable working with.

If you’re feeling stuck, remember: you don’t have to get it exactly right on the first try. Starting the journey is what matters most.

Welcome to the Holistic Healing Counseling and Wellness blog!

This space will be an extension of our practice—a place where we can share thoughts, tools, and reflections that support people in everyday life. Whether you’re currently in therapy, thinking about starting, or simply looking for ways to better understand yourself, you’re in the right place.

Here, you’ll find honest conversations about mental health, therapy, relationships, stress, and personal growth. Our hope is that what you read here feels relatable, practical, and grounding—something you can come back to whenever you need a little clarity or support.