Monarch Wellness & Psychotherapy

04/03/2026

Feeling drained by constant scrolling?
You’re not alone.

Instead of a full detox, try mindful tech use—being intentional with how and why you use your phone.

Start small:
• Set an intention before unlocking
• Take one breath before scrolling
• Do one supportive action (text, journal, breathe)
• Check in: “Do I feel better or worse?”

Small shifts can turn your phone from distraction → self-care.

Pause. Breathe. Come back to yourself. 💛

Read the full blog by clicking the link below:
https://www.monarchwellness.com/blog/mindful-tech-use-to-reconnect-with-yourself-and-boost-wellbeing

03/20/2026

Work is stressful enough—add a difficult boss, and it can feel overwhelming 😵‍💼

If your boss is making work miserable, here are a few reminders to protect your peace:

✨ Leave work at work — your off-time is YOUR time
✨ It’s not always personal — their behavior reflects them, not you
✨ Stay true to your values — don’t let negativity pull you in
✨ Set clear boundaries — know what you will and won’t accept
✨ Check your triggers — sometimes it’s deeper than the moment
✨ Find support — you don’t have to deal with it alone

You deserve a work life that doesn’t drain you 💛

Read the full blog by clicking the link below:
https://www.monarchwellness.com/blog/how-to-deal-with-a-difficult-boss

03/13/2026

It can shape how you think, sleep, and see your future.

But here’s the truth: managing anxiety isn’t about forcing calm — it’s about building habits that help you stay steady when life feels uncertain.

✨ Understand your triggers
✨ Build resilience through small daily choices
✨ Move your body and slow your breath
✨ Lean on safe, supportive people
✨ Protect your peace from constant digital noise

You don’t have to eliminate anxiety to move forward. With the right tools, you can learn to work with it — and become stronger because of it.

Join Laura as she explores anxiety and what you can do to regain your ground!

Click the link below to read the full blog!
https://www.monarchwellness.com/blog/regaining-ground-managing-anxiety-and-strengthening-mental-resilience

03/06/2026

Join Ellie Young, our newest team member, while she talks about handling grief and loss while navigating through an eating disorder.

Click the link below to read the full blog!
https://www.monarchwellness.com/blog/grief-amp-eating-disorders

02/27/2026

Join Dana as she explores Binge Eating Disorders.

Click the link below to explore the full blog.
https://www.monarchwellness.com/blog/fezyhf53x76ut7k5owrmf8pjgdqvn0

2/25/26 | By: Dana Harron

02/24/2026

As we spend more time indoors, Seasonal Affective Disorder (SAD) may be on the rise. SAD is linked to reduced sunlight in the winter, which affects brain chemistry and mood. Many people feel more down, irritable, or “off” during colder months.

Here are 7 ways to help manage it:

☀️ Take short daily walks (without sunglasses!)
🌅 Wake up earlier to catch morning light
🏡 Increase natural light in your home
🎨 Paint walls lighter colors to reflect light
📞 Stay connected with supportive people
💡 Try full-spectrum light therapy
🛋 Consider psychotherapy for extra support

Small changes can make a big difference. You don’t have to power through winter alone. 💛

Click the link below to read the full blog!
https://www.monarchwellness.com/blog/7-tips-for-alleviating-seasonal-affective-disorder

02/13/2026

Stuck in thoughts like “I’m not enough” or “I’m a failure”? That’s shame — not truth.

Shame says “I am wrong,” not just “I did something wrong.” And it fuels a cycle:

Trigger → self-criticism → coping (numbing, overworking, disordered eating, isolating) → more shame → repeat.

Shame thrives in isolation. It heals in connection, compassion, and mindfulness.

Join Anna as she reminds "You are not broken." 💛

Click the link below to read the full blog!

https://www.monarchwellness.com/blog/what-is-the-shame-cycle-and-how-do-i-break-free

02/06/2026

Dating in DC can be emotionally draining 😮‍💨 — not because you’re doing it wrong, but because the culture of comparison, high expectations, and endless swiping takes a real mental toll 📱💭

Reminder: dating is something you do, not who you are 💛 Taking breaks, setting boundaries, and protecting your energy isn’t giving up — it’s self-respect ✨

🔗 https://www.monarchwellness.com/blog/pnd405ui1n1d7h20b9shtjl97new7wLink

01/16/2026

"That's neuro-affirming care: flexible, curious and human."

Dana explores neuro-affirming care and how you can tailor care to meet each individual where they are.

Click the link below to discover more about neuro-affirming care!
https://www.monarchwellness.com/blog/what-is-neuro-affirming-care-and-why-does-it-matter

12/23/2025

You don’t have to be a policymaker or foster parent to change a child’s life. Advocacy starts small—showing up for one child—and grows outward to community support and national policy change. Whether you volunteer as a CASA, support caregivers, mentor a child, help organize local efforts, or speak up for reform, your actions matter. Advocacy is layered, collective, and powerful. When individuals act, systems change—and children are safer, stronger, and seen. 💛

Laura Pearson explores the near and far reaches of child advocacy. Check out the full blog by clicking the link below:
https://www.monarchwellness.com/blog/how-to-advocate-for-vulnerable-children-at-every-level-personal-community-and-national

12/10/2025

At Monarch Wellness, we know that chronic pain and eating disorders often overlap in ways that feel overwhelming and deeply unseen. If you’re navigating both, your experience is real—and you don’t have to face it alone.

Read Carissa's latest blog discussing common struggles of living with chronic pain and an eating disorder. Carissa discusses coping strategies, the impact that medical misinformation can have, and how the mind body connection that can affect chronic pain.

Check out the blog below:
https://www.monarchwellness.com/blog/chronic-pain-and-eating-disorders

09/25/2025

Weight stigma awareness week isn't over yet! Please click to read an insightful blog on this topic by Carissa Hannum:

https://www.monarchwellness.com/blog/weight-stigma-awareness-week-2025ways-to-make-a-change-in-the-healthcare-field