Better Mental Health: Princeton Counseling Service

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

Encouraging Conversations About Mental Health Within the Family Unit

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Talking openly about mental health with your family is not always easy. For many parents and children, these conversations feel uncomfortable or off-limits. Yet the research shows that families who create space for honest dialogue experience stronger emotional bonds and fewer conflicts. Family counseling is one way to develop healthier communication and normalize discussions around feelings, struggles, and mental health needs. 

Why Should You Talk Openly About Mental Health?

Every family faces challenges, whether it’s navigating a teenager’s mood swings, handling sibling rivalry, or adjusting to major life changes. When they avoid talking about mental health, the why behind the behavior, small issues can easily become larger conflicts. A child who feels misunderstood may act out, while parents under stress may respond with frustration rather than patience. Counseling breaks this cycle by offering new perspectives. 

Types of Family-Oriented Counseling

You have options besides traditional family counseling! Parent-child therapy provides an environment where children can express themselves and parents learn how to listen and respond. These sessions uncover unhealthy communication patterns and give families tools to handle disagreements. Parenting coaching is another approach, equipping caregivers with strategies to guide children through stressful moments, encourage resilience, and teach them how to respond calmly in difficult situations. 

Setting the Family Up for Success

Creating space for open dialogue about mental health strengthens relationships within the family unit and promotes long-term well-being. Family counseling can offer much-needed support to start these important conversations. Want to learn more? Get in touch with our team today. Our family therapists are ready to help you build stronger connections. 

Filed Under: relationships

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

5 Common (and Harmful!) Myths About Therapy

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Therapy has become more widely accepted in recent years, but misconceptions still keep so many from seeking help. Myths about mental health treatment can discourage individuals from exploring options that could change their lives. Let’s debunk a few of the most common therapy myths: 

Myth 1: “Therapy Is Only for People With Serious Problems” 

Who defines what is or isn’t a serious problem? If something is affecting your life negatively, that’s a problem. And a therapist will be happy to help. 

Myth 2: “A Therapist Will Just Tell Me What to Do” 

It’s unfortunately true that not all therapists take a proper collaborative approach with their patients. However, this is a small minority. Therapists exist to listen to and empower their clients, not shut them down and order them around. 

Myth 3: “It’s Too Expensive/Time-Consuming” 

Therapy is tailored to your needs and can be as often or infrequent as you like. Additionally, many therapists work on a sliding scale or offer financial assistance if cost is a barrier to your care. Therapy should never feel like a burden. 

Myth 4: “I Should Be Able to Handle Things on My Own” 

It would certainly be nice if humans could always get by on their own! But everyone needs help sometimes, and this thought process is a barrier to your healing. 

Myth 5: “If I Go to Therapy, It Means I’m Weak” 

The truth is the opposite. You’re going to therapy not because you’re broken and weak, but because you want to be a better person. That makes you stronger than most. 

If you’ve been holding back because of misconceptions like these, you’re not alone. But therapists work to create a nonjudgmental environment where your goals guide the process, and this can be a meaningful part of your self-care! Give our team a call today to connect with a mental health provider who understands.  

Filed Under: mental health awareness

Tips for Approaching the Topic of Your Mental Health With Loved Ones

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Body-focused repetitive behavior (BFRB) disorders involve compulsive behaviors that go far beyond occasional fidgeting. Two of the most common BFRBs are: 

  • Dermatillomania – Repeated skin picking that causes sores, scabs, or scarring 

  • Trichotillomania – Compulsive hair pulling from the scalp, eyebrows, eyelashes, or other areas 

These conditions are often misunderstood; it’s not merely a habit or attention-seeking behavior. These actions are driven by anxiety, stress, boredom, or an urge to self-soothe. Over time, they can lead to emotional distress, shame, and even physical harm. These behaviors are real mental health conditions, and they can be treated. 

Signs You May Be Dealing with a BFRB 

The signs of a BFRB are usually clear: 

  • Inability to stop picking or pulling despite repeated attempts 

  • Noticeable hair loss, skin damage, or infections 

  • Feelings of relief followed by guilt or embarrassment 

  • Avoiding social situations due to visible effects 

  • Rituals around specific times, places, or triggers 

Unfortunately, because these behaviors can be private or misunderstood, many people struggle silently for years. 

How Therapy Breaks the Cycle 

Therapists who specialize in BFRBs use evidence-based techniques to help you gain control and reduce harm. Treatment options include: 

  • Habit Reversal Training (HRT) – Learning to recognize triggers and replace behaviors 

  • Cognitive Behavioral Therapy (CBT) – Reshaping thought patterns that drive compulsions 

  • Supportive coaching – Building routines and accountability 

  • Medication – Anxiety, depression, and/or OCD medications can sometimes help 

  • Mindfulness and distress tolerance – Managing emotional discomfort without BFRB behaviors 

If you struggle with dermatillomania, trichotillomania, or another body-focused behavior, know that help is available. Connect with us today to start working with a therapist who understands BFRBs and can guide you toward lasting change! 

Filed Under: mental health

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

Addressing the Unique Challenges Teens Face Through Child and Adolescent Therapy

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Adolescence is a period of growth, identity exploration, and emotional change. However, it’s also one of the phases of life that comes with the most challenges. If you or your child is overwhelmed by what’s going on right now, you’re in the right place. Child and adolescent therapy at our practice provides a safe environment where teens can talk openly about stress, anxiety, depression, or other concerns. Our team is here for you and your family. 

Common Issues Teens Face

Adults might stress over work problems, financial security, or low self-esteem. Teens encounter many of the same challenges, with the addition of age-specific ones like: 

  • Academic pressure and school-related stress 

  • Social struggles, bullying, and peer pressure 

  • Family conflict and the fight for independence 

Supporting a teen early with child and adolescent therapy can arm them with effective tools to use moving forward and prevent long-term struggles. 

How a Teen Therapist Helps 

A teen therapist is familiar with the struggles that come with this stage of life and uses age-appropriate techniques to provide insight and guidance. Depending on the emotional maturity of the client, we might use talk therapy or creative interventions like art or play therapy. The goal is to help adolescents build useful coping skills, get used to communicating their needs and wants, and improve confidence overall. In some cases, family members are included in sessions for the added perspective. 

Interested in Learning More? 

Child and adolescent therapy at our practice will give your child the support to thrive as they mature in today’s world. Reach out today to start the conversation! 

Filed Under: family

Boundaries 101: What They Are and Why Your Mental Health Depends on Them

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Chances are, you were taught about boundaries as a child—things like not touching someone else without permission or giving people space when they’re upset. Personal boundaries are the mental, emotional, and physical limits we set to protect our well-being. They define how we engage in relationships, respond to demands, and maintain our sense of self. Without clear boundaries, it’s easy to become overwhelmed or emotionally depleted. If you struggle with boundaries, establishing healthy limits will be key to improving your mental health and reducing stress.

Signs You May Struggle With Boundaries

Do you consider yourself a “people-pleaser”? Sometimes, people get it into their heads that they should always be generous with their time and attention, even when they don’t feel like it. But setting boundaries isn’t selfish; it’s a form of self-respect. If you find yourself:

  • Saying yes when you want to say no
  • Feeling responsible for others’ emotions
  • Avoiding conflict at your own expense
  • Regularly feeling drained after interactions
  • Struggling to ask for what you need

… Then you might need to work on your boundaries. When personal boundaries are weak, people tend to overcommit, tolerate mistreatment, or lose sight of their needs. Over time, this leads to issues like anxiety, burnout, and difficulty maintaining healthy relationships.

How Therapy Helps With Boundary-Setting

Working with a personal therapist can help you identify where your boundaries are lacking. Many people have never been taught how to assert themselves or feel guilty when they try. In therapy, you can practice communication skills, unlearn people-pleasing patterns, and build confidence in saying no. If you’re ready to create stronger personal boundaries but don’t know where to start, our practice can help. Contact us today to work with a therapist who can guide you toward more fulfilling connections and greater emotional balance!

Filed Under: boundaries

Therapy for Men: Breaking the Stigma and Finding the Right Therapeutic Fit

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Despite growing awareness, many men still face stigma when it comes to seeking therapy. Cultural messages often suggest that men should “tough it out,” suppress their emotions, or solve problems alone. But emotional resilience isn’t about ignoring struggles; it’s about facing them with courage. Specialized therapy for men offers a nuanced space to explore thoughts and feelings without judgment and develop tools for real growth. 

Common Mental Health Challenges Men Face

Men experience a wide range of emotional and psychological concerns, but they’re often underreported or misidentified. Some common men’s issues addressed in therapy include: 

  • Career stress and identity confusion 

  • Difficulty expressing emotions 

  • Relationship or communication challenges 

  • Substance use and anger issues 

  • Depression, anxiety, or trauma-related symptoms 

These challenges may present as withdrawal, irritability, or physical complaints, making them easy to overlook or dismiss. 

What Therapy for Men Looks Like

Effective therapy for men recognizes that one size doesn’t fit all, but many men benefit from a goal-oriented, action-based approach. They may be seeking strategies to tackle relationship issues or stress in the workplace. They may simply want a judgment-free space to safely process anger, vulnerability, or past trauma. Whether you’re facing a specific issue or simply feeling “off,” therapy with a men’s issues therapist can help you reconnect with your values, improve emotional regulation, and build healthier relationships. 

Take the First Step Toward Real Change

There’s nothing unmanly about wanting to feel better, communicate more clearly, or live more fully. Contact us today to connect with a men’s issues therapist who will hear you out and help you walk a path that honors both your mental health and your masculinity. 

Filed Under: stigma

The Science Behind Talk Therapy and Why It Works

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Talk therapy—also known as psychotherapy—is more than just conversation. It’s a structured, evidence-based process where licensed therapists use psychological techniques to help individuals understand their thoughts, emotions, and behaviors. For decades, talk therapy has been shown to effectively treat a range of mental health conditions, including depression, anxiety, trauma, and relationship challenges. But why does it work? The answer lies in both brain science and human connection. 

What Makes Talk Therapy So Effective

Take a moment to imagine the setting. Your therapist greets you in the waiting room and invites you to follow. As they lead you into their office, you’re struck by how homey it feels. It’s a small, comfortable space, decorated with care, where you can speak freely. That tightness in your chest eases. This is just the start! In your sessions, you’ll go through: 

  • Neuroplasticity – Talking about your experiences in therapy helps rewire neural pathways, allowing new patterns of thought and emotion to form. 

  • Cognitive restructuring – Therapists help clients identify distorted thinking and replace it with more balanced beliefs. 

  • Emotional processing – Verbalizing emotions helps regulate the nervous system and makes painful experiences feel less overwhelming. 

  • Skill-building – Therapy provides tools for communication, mindfulness, boundary-setting, and coping with stress. 

This combination of insight and practical strategies in a private, judgment-free setting makes talk therapy a powerful resource for change. When you’re done, you’ll understand why you feel the way you do and what to do about it. Those are lifelong skills. 

Therapy Is for Everyone

Whether you’re dealing with a specific issue or just feeling stuck, talk therapy can help you reconnect with yourself and make meaningful progress. If you’re ready to experience the benefits for yourself, we’re here to support you. Reach out today to connect with a personal therapist in your area and begin your journey! 

Filed Under: treatment

Hidden Behind a Smile: The Scariest Part About Depression

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“I have to put on a happy face so my friends and family don’t worry about me.” 

“I still can’t believe he was depressed. He was always laughing and smiling!” 

“I can still have a good time with my friends, so what I’m feeling can’t be depression.” 

Depression is a serious mental health condition, but it isn’t always obvious. Some people laugh, socialize, go to work, and maintain the appearance of being “fine” while quietly battling overwhelming sadness, fatigue, or hopelessness. This type of depression—often called smiling depression or high-functioning depression—can be especially dangerous because it goes unnoticed for far too long. 

Learn to Notice the Signs of Silent Struggling

There are many reasons a person might hide depression symptoms. They may feel invalidated by others or guilty for feeling low despite seeming to “have it all together.” They may downplay their emotions or avoid seeking depression therapy out of fear of being misunderstood. In this case, the signs will be more subtle, such as: 

  • Constantly tired despite appearing productive 

  • Using humor to deflect emotional conversations 

  • Overcommitting to avoid being alone with their thoughts 

  • An internal dialogue filled with self-criticism 

  • Feeling disconnected or numb even during joyful moments 

This form of depression often affects the high achievers who feel people rely on them—perfectionists, caregivers, and professionals. But no one should struggle silently. 

How Depression Therapy Helps

Depression therapy creates space to explore what you’re feeling beneath the surface. With the help of a personal therapist, you will: 

  • Name emotions you’ve been suppressing 

  • Identify thought patterns that reinforce isolation 

  • Learn new coping tools to reduce emotional burnout 

  • Reconnect with purpose and pleasure 

So, if someone you know is wearing a mask every day, or if you’re feeling empty behind that smile, it’s time to speak up. Reach out to our practice today to be connected with a therapist who understands depression—both the visible and invisible kinds. 

Filed Under: sadness