Better Mental Health: Princeton Counseling Service

Professional, caring counselors for the challenging times in your life.

Tips for Parents: Talking to Your Teen About Mental Health

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Teens today face overwhelming pressure, from academics and social media to identity struggles and anxiety about the future. It’s no surprise that rates of depression, anxiety, and other mental health challenges are on the rise among adolescents. Parents and caregivers play a crucial role in supporting a teen’s emotional well-being, but knowing how to talk about mental health isn’t always easy. Try these tips from top family therapy providers! 

Starting the Mental Health Conversation With Your Teen

Understand that this is a difficult topic to talk about, especially if you’ve never brought it up before. There may be intense feelings involved that can’t be accurately explained. Be patient, and when an opportunity arises… 

  • Pick the right moment – Talk during casual moments like car rides or walks, not in the heat of conflict. 

  • Use open-ended questions – Ask how they’re feeling, what’s been hard lately, or if they’ve felt anxious or down. 

  • Validate, don’t fix – Acknowledge their feelings instead of jumping straight to advice. 

  • Be honest about your own experiences – Normalize mental health struggles by sharing your own stress or therapy journey. 

  • Offer support, not surveillance – Let them know you’re there to help, not judge or monitor. 

It’s okay if your teen doesn’t open up right away. What matters is creating a safe space where they know you’re ready to listen whenever they are. 

How Family Therapy Can Help

You don’t have to figure it out alone. Resources like family therapy or parent-child therapy can provide guidance for approaching emotionally charged conversations. Furthermore, a specialized teen therapist can help you and your child improve communication, build trust, and develop coping strategies for everyone involved. At our practice, we often help families like yours with adolescent struggles. If you’re concerned about your teen’s mental health, reach out today to speak with a family therapist experienced in teen therapy. 

Filed Under: mental health awareness

The Psychology of Perfectionism and Why It Hurts

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Perfectionism is often praised as a strength, but behind the drive for flawless performance lies a dark side: anxiety, burnout, and low self-worth. At its core, perfectionism is less about doing your best and more about feeling like you’ll never be good enough, no matter how much you achieve. That’s not a healthy way to live. If your tendencies toward perfection are slowly draining you, it’s time to address the issue. The good news is that therapy can help. 

Signs Perfectionism May Be Impacting Your Mental Health

Left unchecked, perfectionism can interfere with your work, relationships, and emotional well-being. It can also contribute to depression, chronic stress, eating disorders, and obsessive-compulsive tendencies. Signs to look out for include: 

  • Constant self-criticism and fear of failure 

  • Avoiding tasks you can’t do “perfectly” 

  • Difficulty celebrating accomplishments 

  • Burnout from unrealistic expectations 

  • Seeking validation over satisfaction 

Perfectionists often tie their worth to achievement and feel pressure to appear in control even when struggling. The result is a crippling cycle of stress and self-doubt. 

How Therapy Helps You Break the Cycle of Perfectionism

Working with a personal therapist can help you identify where your perfectionist tendencies began and how they show up in your life. Therapy will teach you to shift rigid thought patterns and try healthier ways to pursue goals. Treatment may include: 

  • Cognitive behavioral therapy (CBT) to reframe unrealistic standards 

  • Mindfulness practices to stay present and grounded 

  • Boundary-setting to protect your time and energy 

  • Self-compassion tools to soften the voice of inner criticism 

Letting go of perfectionism doesn’t mean settling for less—it means choosing peace over pressure. When you’re ready to explore your perfectionism and forge a healthier path forward, we’re here for you. Simply get in touch with our team to schedule your first individual therapy session. You deserve to breathe freely! 

Filed Under: burnout

How to Begin Healing After Personal Trauma

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No one is ever prepared for a tragedy. In fact, most of us go through our lives believing that tragedies happen to other people.

When people do experience a distressing or life-threatening event, such as a car accident, natural disaster, or terrorist attack, they often develop extreme anxiety or PTSD. Many develop ongoing problems with their personal relationships and their own self-esteem.

Everyone deals with trauma in their own way. There is no “right” or “wrong” way to respond to a tragic or terrifying event. Don’t let anyone, not even yourself, tell you that you should respond in a certain way.

Having said that, there are steps you can take to begin to heal and regain control of your life.

Accept Your Feelings

Ignoring your feelings of fear, shock, rage, terror, confusion, or guilt will only slow your recovery. In the moment, you may feel you must avoid your emotions. But, whether you accept or push them away, your feelings are real, and feeling them is necessary for healing. The good news is, even intense feelings will pass if you simply allow yourself to feel them.

Reframe Your Identity

After experiencing a traumatic event, it is common to feel helpless and out of control. To fully recover from the event, it is important that you eventually reframe your identity and challenge your feelings of helplessness. You can do this by taking action. Being proactive – even in small ways – will help you overcome feelings of fear and helplessness.

Consider volunteering for a cause that’s important to you. If that is too much of a time commitment, you could simply focus on helping a friend or neighbor. This will help you feel more powerful and in control of your environment.

Reach Out to Others

It is common for people to want to withdraw from loved ones and social activities following a tragic event, but connecting with others is necessary for recovery. Though you may not feel up to taking part in huge gatherings like you once did, a simple face to face conversation with a close friend or relative can trigger hormones that relieve stress.

You needn’t talk about the event with your loved ones, just simply spending time with them will help you feel more “normal.” Of course, if you feel like you need to talk about your feelings, reach out to those you know love and support you. You may also want to look into support groups in your local area so you can be around others who know what you are going through.

And finally, you may want to consider seeking guidance from a professional therapist who is trained in helping people who have experienced a traumatic event. They can help you navigate your emotions as well as give you tools to get back on your feet.

If you have experienced a traumatic event and feel you could use some guidance on your journey back toward peace and joy, please get in touch with me. You don’t have to suffer with your burden alone.

Filed Under: Trauma

4 Ways to Improve Self Esteem When You Have Depression

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Depression and low self-esteem are two sides of the same coin. While low self-esteem leaves people vulnerable to depression, depression can absolutely destroy self-esteem.

But, though low self-esteem may be deeply rooted, there are things you can do to improve it, even if you are suffering from depression.

1. Start Your Day with Positivity

It’s important you start each day positively. Doing so will help your mind to habitually recognize good, especially the good in yourself. So, surround yourself with positivity in the form of music, books, calendars, computer wallpaper, etc. You can even sign up to a service that will send you funny memes or cute animal videos each day. Feeling good at the beginning of the day will set a tone and help you be positive throughout.

2. Analyze and Correct Negative Thinking

Negative thinking is the catalyst for both low self-esteem and depression. The more one thinks negatively, the less able they are to see themselves and the world around them in an accurate light. Soon, the negative thoughts are on a loop like an old record that keeps skipping, causing the same lyric to play over and over again.

The first thing that is needed is the ability to analyze your own thoughts. When a self-critical thought occurs, ask yourself three questions:

  • Is there any evidence to support this thinking?
  • Would people that know me say that my thought is true?
  • Does having this thought make me feel good or bad about myself?

Once you realize there is no evidence to support your thought, that your friends and family would disagree with your thought, and that your thought makes you feel bad about yourself, it’s time to replace that thought. Not with a vague affirmation, but with factual and meaningful self-statements.

For example, perhaps you have taken on a project at work, and currently you find yourself feeling overwhelmed. Your thoughts may currently sound like, “Why did I say I could handle this? I never finish things on time.” You will now replace that thought with a positive factual thought, something simple like, “I’m doing better at this job everyday and am continuing to make progress.”

A healthy self-esteem is not about being perfect or thinking you’re perfect when you’re not. No one is. A healthy self-esteem is about acknowledging your strengths and accepting your weaknesses and realizing you’re like everyone else – human and beautifully flawed.

3. Treat Yourself Well

Though you may feel you don’t deserve it, by treating yourself, you will send positive messages to your subconscious mind that you ARE worth it. Consider taking yourself out to a nice lunch, buy yourself that sweater you’ve been eyeing, or go get a relaxing massage. You don’t even have to spend money; show yourself you’re worth it by spending time reading a book, going for a walk in nature, or doing anything that inspires you.

4. Seek Positive Support

You want to surround yourself with people who celebrate your strengths, not your weaknesses. This can include seeking the positive support of a therapist who can work with you on analyzing and replacing negative thought patterns. When we don’t have an accurate self-perception, it can help to get a new perspective from an objective third party.

Increasing your self-esteem isn’t easy, but if you practice these tips, you will be able to chip away at the negative self-talk every day.

Need help with your self-esteem? If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help. 

Filed Under: Self-Esteem

How Spring Cleaning Can Improve Your Mental Health

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As spring approaches, you might have the urge to thoroughly clean your home. Known as “spring cleaning,” this ritual commonly involves getting rid of items you no longer need and paying attention to areas that you often miss during regular cleaning sessions (for example, your baseboards, grout, and window treatments).

Spring cleaning offers numerous physical benefits—in addition to providing a workout, it can help rid your home of dust, mildew, pet dander, pollen, and pollutants. But did you know that spring cleaning can also improve your mental health? Here’s how:

  • It helps you focus. When the environment around you is chaotic, it can make it difficult for you to focus on tasks (which can be especially frustrating if you work from home). By removing clutter and organizing your belongings, you’ll be making it easier for yourself to concentrate.
  • It reduces stress. If you’ve had certain tasks on your to-do list for quite a while, constantly seeing reminders of them not being done can raise your stress levels. Once you check those items off your list, it will make it easier for you to relax at home.
  • It helps you sleep. If your spring cleaning routine includes washing your bedding, vacuuming your mattress, and organizing your dressers and nightstands, it can make it easier for you to get a good night’s rest, which can in turn boost your mood and help you focus and remember things.

Speak to a Therapist

While spring cleaning can often be a great first step to take toward improving your mental health, sometimes you need some extra help. An experienced therapist—like the ones at our practice—can help you address any areas in which you’re struggling and achieve a better quality of life overall. Contact us today to schedule a consultation with one of the caring providers on our team.

Filed Under: mental health

When Is It Time to See a Therapist About Your Mental Health?

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Recognizing when it’s time to seek therapy can be difficult. Sometimes, we downplay our struggles or convince ourselves we should just deal with it. Maybe we’re constantly comparing ourselves to others and thinking, “We don’t have it that bad!” But the fact of the matter is that if your mental health is affecting your relationships, work, or daily functioning, it might be time to talk to a professional. 

Therapy Exists to Help People Like You 

Therapy isn’t only for times of crisis. It’s a powerful space for personal growth, emotional maintenance, and healing when necessary. You can turn to a therapist for support if: 

  • You feel overwhelmed by anxiety, sadness, or irritability 

  • You’re withdrawing from relationships or losing interest in things you once enjoyed 

  • You’re struggling to manage stress, sleep, or emotions 

  • You’ve experienced a loss or trauma that you haven’t fully processed 

  • You just want to better understand yourself or work on personal development 

No problem is “too small” for therapy. If something is weighing on your mind, whatever that may be, a therapist can help you unpack it with care and nonjudgment. 

Don’t Wait Until It’s Too Late 

Many people say they waited too long to seek support, but you don’t have to. Mental health providers offer a collaborative space to explore challenges and develop new tools for coping. Whether you’re navigating a specific issue or just need space to talk, compassionate support is available. Take that first step today by reaching out for a consultation

Filed Under: help

Dating After Divorce: Tips for Moving On After Your Breakup

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If you’ve gone through a divorce, you’re not alone. According to statistics published by Forbes, about half of first marriages end in divorce, and divorce rates are even higher in second and third marriages.

It’s important to not rush back into dating after a divorce. Separating from your spouse can be extremely difficult, and you’ll need to take time to process your emotions, rediscover yourself, and think about what you want in your next relationship. Once you’re ready to enter the dating world again, remember the following tips:

  • Try dating apps. If it’s been a while since you got married, you may not have any experience using dating apps and websites, and you might be hesitant to embrace this new technology. But don’t discount it—these services could make it easier for you to meet someone new. Or, consider joining a class or attending a community event.
  • Be honest. While you don’t need to divulge every detail of what led to your divorce, don’t purposefully keep things from a potential partner. Let them know that you’re divorced and what you’re looking for in a new relationship. Trust is an essential component of any relationship, and you don’t want to build your next one based on lies.
  • Wait to introduce your children. If you and your ex-spouse share children, you may be excited to have them meet your new partner, but it’s important to not rush these introductions. Wait until you’ve gotten to know your new partner well and you’re sure that you want to be with them long-term.

Need to Talk to Someone?

Moving on after a divorce can be very difficult, and many people in this position find it beneficial to speak with a therapist. The experienced providers at our practice can help you navigate through any issues you’re currently experiencing and move into the next chapter of your life. Contact us today to request an appointment—we’ll be happy to schedule a session at a date and time that’s convenient for you.

Filed Under: divorce

Coping With Seasonal Depression: Practical Tips That Work

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If your mood noticeably shifts during the fall and winter months, you might be experiencing Seasonal Affective Disorder, commonly known as SAD. This form of depression is linked to changes in sunlight exposure and biological rhythms, making it more than just a case of the “winter blues.” Symptoms of this condition often begin in late fall and can persist until spring. So, how do you manage it? 

Recognizing the Symptoms of Seasonal Depression 

The first thing you need to do is figure out if you’re experiencing seasonal depression or another condition. Common signs of depression include: 

  • Low mood or persistent sadness 

  • Sleep disruptions or oversleeping 

  • Decreased energy and motivation 

  • Increased cravings for carbs or weight gain 

  • Withdrawal from social activities 

If these symptoms feel familiar and follow a seasonal pattern, it could be SAD. 

Tips for Managing Winter Depression 

While there’s no single solution, several strategies can ease the weight of seasonal depression. The first is getting more light. Even 15–20 minutes can lift your mood! It’s also a good idea to exercise regularly. People tend to start moving less as it gets colder, but movement releases feel-good chemicals that improve energy. Additionally, sticking to your routine despite the weather changes will help stabilize your mood and sleep. Finally, maintaining connections with others through the colder months will be beneficial. 

Get to Feeling Like Yourself Again With a Little Outside Help 

Seasonal depression is real, but it’s also treatable. In addition to lifestyle changes, working with a therapist can help you manage thoughts and patterns that worsen SAD. Therapy may include cognitive restructuring, behavioral activation, and support planning for seasonal transitions. If you want to feel like yourself again, schedule an appointment with a therapist who understands SAD and can help you thrive—no matter the season. 

Filed Under: Uncategorized

6 Grounding Techniques to Manage Panic Attacks in the Moment

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A sudden sensation of dread stops you in your tracks. Your heart races even though you’re standing still. Your breathing quickens. You may feel like you’re losing control or experiencing a medical emergency. The terror is all-encompassing. 

Panic attacks come on suddenly. While they are frightening, they are not life-threatening, and some techniques can help you find calm in that moment. Grounding works by shifting your focus away from fearful thoughts and back to the present. These tools reduce the intensity of panic attacks and provide a sense of safety. 

6 Grounding Techniques You Can Use Anywhere 

Here are six grounding techniques you can use to center yourself. Don’t knock ‘em ‘til you’ve tried them! 

  1. 5-4-3-2-1 Technique – Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. 

  2. Cold Water Reset – Splash cold water on your face or hold an ice cube to shift your brain’s focus. 

  3. Name and Describe Objects – Pick an object and describe it in detail to yourself: color, texture, shape. 

  4. Breathing Pattern Practice – Try box breathing: inhale for 4, hold for 4, exhale for 4, and repeat until you feel calmer. 

  5. Hold a Grounding Object – Carry a stone, coin, or fidget tool that you can fiddle with during moments of stress. 

  6. Move Your Body – Gently stretch or walk to release physical tension and calm your nervous system. 

While grounding techniques are powerful, they’re not a substitute for ongoing care. Therapy can uncover what’s triggering your panic attacks and teach you lasting strategies to reduce their frequency and severity. Many people find relief through cognitive behavioral therapy (CBT), exposure therapy, or mindfulness-based practices. 

You Deserve Peace 

You’re not broken, and you’re not alone. Reach out today to start making progress with a therapist who specializes in panic attacks and anxiety recovery. Relief is within reach! 

Filed Under: Anxiety

Coping With Stress: Tips for Working Professionals in the Modern Age

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In today’s hyper-connected world, stress has become an almost constant companion for working professionals. Emails don’t stop after hours, deadlines seem never-ending, and work-life balance has begun to feel more like a myth than a goal. Over time, chronic stress can affect not just productivity, but physical health, relationships, and emotional well-being. So if you’re feeling the pressure, it’s time to hook yourself up with professional support. 

Effective Stress Management for Working Adults 

It’s easy to normalize high stress levels when they’re part of the daily grind. But when stress interferes with your sleep, mood, or ability to enjoy life, that’s no good. Luckily, certain small, consistent changes can make a big difference. Some effective stress management strategies for professionals include: 

  • Setting firm work-life boundaries and unplugging during personal time 

  • Practicing deep breathing, mindfulness, or guided meditation 

  • Prioritizing physical activity to release tension and boost energy 

  • Taking regular breaks during the workday to reset your focus 

  • Talking to a therapist to identify stress triggers and build resilience 

You don’t have to wait until burnout hits—support is available to help you regain balance before stress becomes overwhelming. Therapy offers a space to examine your habits, thought patterns, and emotional responses to pressure. Give it a try! 

Individual Therapy for Stress Done Right 

Whether you’re navigating leadership roles, remote work challenges, or simply juggling too much, therapy can help you regain clarity and calm—one session at a time. Get started today by scheduling your first! Our compassionate providers understand the demands of professional life and tailor treatment to fit your lifestyle.

Filed Under: Uncategorized