What are the opening hours?

Monday 8am - 5:15pm Tuesday 8am - 5:15pm Wednesday 8am - 5:15pm Thursday 8am - 5:15pm Friday 8am - 12:15pm

San Juan Counseling, 735 S 200 W #1, Blanding, UT (2026)

02/24/2026

Self Care

It’s a buzz word for sure. Everyone knows it’s important to fill your own cup. Especially this time of year with busy schedules, work, school, sports, icy roads and freezing temperatures it feels like life is so busy if you don’t take the time to do something for yourself, you’ll lose your mind. But who has time for that? It’s easy to talk ourselves out of it for sure. We think that self-care means pampering ourselves with massages or bubble baths, and if that’s the expectation of course we’re going to skip it. But the secret not enough of us know is that self-care is actually just about meeting your basic needs. It’s about recognizing what your body is lacking and filling that need. That might be that you’re dehydrated and need some electrolytes. It might be that you’re a little hungry and grab a Snickers, it might be that you’re forgetting to breathe and need to take a couple of deep breaths. For me, I need a clean kitchen, so if all is wrong in the world, if I wash off the counters and tidy up a little, all feels right again. The important thing is for you to take inventory or what you’re missing and fill that need. Here are a few simple ideas that might help. But whatever you decide to do, do something! You can’t take care of everyone else if you aren’t taking care of yourself.

Listen to your favorite song
Take 5 deep breaths
Call a friend – not text
Smile in the mirror
Put your face in the sunlight
Connect with someone
Pray or meditate
Walk around the block
Eat something fresh
Do a small task you’ve been putting off
Make a good financial decision
Laugh out loud
Build a memory
Send a funny meme
Clean one small area of your house

02/10/2026

Asking For Help

We all try to be strong, capable and independent people. We want to stand on our own two feet and handle what comes our way. But sometimes life hits us with something we just can’t handle on our own. The truth is life is built that way. We are meant to rely on each other. We were put here together to lean on each other, and there’s no shame in reaching out when we need it. It’s hard though, isn’t it? We might have feelings of not being strong enough, feeling self-conscious, or our pride might get in the way. Here are a few tips on how to make it a little easier:
Be intentional with what you’re asking for. Be clear and concise, it’s easier to say yes to a direct request.
Don’t over explain if you don’t need to. Sometimes trying to justify the need for help overshadows the actual request.
Ask the right person. Choose someone who you know you can trust and whose skill set matches the request.
Don’t feel like you have to grovel or pay the person back in a major way. Your friends know you would help them if the tables were turned, so a simple thank you is often enough.
Remember relationships are give and take. Nothing brings us closer together than serving each other. If you refuse to let anyone help you, you never enjoy the connection that makes relationships worth having.

12/25/2025

Merry Christmas!

If you're struggling this holiday, please reach out for help. You can call or text 988 at any time to talk with a counselor.

12/15/2025

The Winter Blues

As the seasons change, the weather gets colder, and the days are shorter have you noticed that you’re just not feeling like yourself? Do you lack energy and motivation, lose interest in things you used to enjoy, feel down for no particular reason, withdraw socially, or just want to stay in bed with the covers pulled up over your head? This is common for a lot of us during the winter months, and when it starts to affect your everyday life it could be something called Seasonal Affective Disorder, or SAD. SAD is a type of depression in which people notice a significant mood change when the seasons change. It’s much more common than you think. If this sounds familiar to you, consider the following tips to help ease the symptoms:

o Let in natural light whenever possible. Take a quick walk in the sunshine during lunch, or open blinds and curtains in your house to let the light in.

o Exercise regularly. It doesn’t have to mean hours at the gym, but even a quick walk or jog, yoga in your living room, or some weightlifting can make a difference. Moving your body increases energy and motivation.

o Stick to a consistent sleep routine. Pick a bedtime and stick to it, even if you have to say no to some things. Don’t snooze your alarm, turn off electronics 30 minutes before bed, make your bedroom a sanctuary for sleeping only, meditate instead of doom scroll as a way to relax.

o Check in with yourself. How do you feel? What do you need? Sometimes it can be as simple as I feel hungry, I need a snack, or more serious like I feel sad, I need someone to talk to who can make me laugh. Figure out your need and fill it.

o Keep your space well lit. When the sun goes down at 4pm it’s easy to feel like the world is always dark. Light candles or get a cheap UV lamp to help brighten things up.

o Prioritize self-care. That doesn’t just mean taking a bubble bath and eating chocolate. Self-care is doing whatever your body is telling you that you need. For some it’s drinking more water or eating a healthy snack, for some it’s getting more rest, for some it’s organizing a room in their house. Find the thing that fills your cup and do it.

o Journal. For some people it helps to process their thoughts on paper. Consider getting a notebook and just free writing anything on your mind. You’ll be amazed that the insights you didn’t even realize you had.

o Consider speaking with a therapist. Sometimes you need a little extra help when it comes to depression. If you try these other things and just can’t shake it, or especially if you’re having thoughts of hurting or killing yourself please consider seeking professional help. Therapists are trained to help you process what you’re feeling and help you find safe coping skills to help you manage it.

12/01/2025

Holiday Stress

The holiday season is one of the busiest and most stressful times of the year. With parties, end of the year recitals and banquets, shopping, cooking, travel, family, the list goes on and on. So, how do you survive it all? You could cancel the whole thing and just stay at home in your jammies until the new year. But if that’s not an option for you, here are some tips to help cut out stress and better enjoy this magical time of year.

1. Keep at home celebrations to a minimum. It’s much easier to be a guest than a host, but if you do plan to have a crowd over keep things simple. Rather than an elaborate table setting, opt for more of a minimal approach. Instead of a fancy meal that you spend days cooking, consider a casual potluck style, or allow close friends/ family members to bring a side or dessert to take some of the load off of you.

2. Plan in advance. When possible, get things in your calendar ahead of time. That way you’re less likely to have a scheduling conflict or feel pulled in too many directions. Of course there will be last minute things that come up, but if you already have your schedule planned it’s easier to see where there’s wiggle room and where there isn’t.

3. It’s okay to say no. It doesn’t make you a grinch if you can’t make it to every single concert, dinner, event, and party. It’s okay to politely decline some offers. Set a limit for yourself and stick to it. Make time for the most important things, but don’t be afraid to say, you just can’t fit it into your schedule. Most people recognize the demands of this time of year, and will be understanding if you have to say no.

4. Make time for down time. Amid the chaos make sure you take time to slow down. It’s important to have a night off now and then to refill your cup and just enjoy a quiet, no-stress evening. It will give you time to appreciate the joy that can exist this time of year. Take a walk in the snow, breathe deeply, lay under the tree and enjoy the lights, read an inspirational Christmas story as a family.

5. Avoid family tension when possible. When family gets together there are bound to be little squabbles here and there, but you don’t have to let it ruin your holiday. You can’t control others, but you can control your reaction to them. Don’t sweat the small stuff, most people have the best of intentions even if their comments come across as offensive. Take a breath and remind yourself of that. If you see tensions getting high take a break, get some air, refill the eggnog. And plan a polite exit strategy in advance for situations where you know things could get out of hand quickly.

6. Take good care of yourself. Make time for healthy meals in between the decadent party food, stay hydrated, get enough sleep, and listen to your intuition. If you ignore what your body is telling you, you’ll be burned out before you know it.

Remember, the holidays only come around once a year. With these tips hopefully you can enjoy this time of year instead of dreading it. But if you find that you just can’t shake the stress and it is interfering with your life please reach out. Talk to a trusted friend, take time out to recover, or talk to a therapist who can help you learn skills to cope. Have a safe and happy holiday season.

11/27/2025

Our office is closed Thursday, November 27th and Friday, November 28th. If you are in a crisis or need to talk to someone, please contact the Su***de & Crisis Lifeline by calling or texting 988.

Happy Thanksgiving!

11/24/2025

November is Early Childhood Mental Health Awareness Month. It's a crucial time to highlight the significant role caregivers play in shaping the emotional and social growth of infants and preschoolers. The following information provides insights into creating nurturing environments that support the development of our little ones. Learn critical strategies for fostering strong, positive relationships and ensuring their mental well-being.

Social and Emotional development includes children learning to:

· Regulate and express their emotions

· Explore their surroundings

· Practice social skills through socializing with others and engaging in healthy relationships.

· Acquire life skills

· Engage in problem-solving

· Demonstrate the ability to cope effectively

11/19/2025

Finding Peace in the Process: Embracing the Journey of Mental Health.

In a world that thrives on quick fixes and overnight transformations, it’s easy to feel like you’re falling behind when it comes to your mental health. We're flooded with stories of sudden breakthroughs and perfect "after" moments, but real healing doesn’t usually look like that.
Mental health is a process. Often slow, sometimes messy, and rarely linear. Some days, you’ll feel like you’re making progress. Other days, it might feel like you’re stuck or going backward. That doesn’t mean you’re failing. It just means you’re human. Healing takes time, patience, and a lot of trial and error.
The Myth of the Quick Fix: We’re conditioned to want results fast. We see curated stories and think everyone else has it figured out. But mental health rarely fits into a highlight reel. Even when you’re doing all the “right” things, it can still feel hard. That’s not a sign that it’s not working. It’s a sign that it’s real.
What Helps Along the Way
So how do you keep going when progress is slow or unclear? Here are a few gentle reminders that can help:
1. Be Honest About Where You Are
You don’t have to pretend you’re okay. Naming how you feel, even when it’s hard, is a form of strength, not weakness.
2. Focus on Your Own Path
Everyone’s journey looks different. Just because someone else seems further along doesn’t mean you’re behind. You’re moving at your own pace, and that’s valid.
3. Celebrate the Small Wins
Progress doesn’t have to be big to matter. Got out of bed? Sent a hard message? Took a breath when things got overwhelming? That counts.
4. Let Go of the Pressure to “Get Better” Fast
There’s no timeline for healing. You don’t have to rush. Taking your time isn’t failing. It’s part of the process.
5. Notice What Actually Helps
What supports you might not be what supports someone else. Pay attention to what truly makes a difference for you and lean into that.

When It Feels Easier Said Than Done

Let’s be honest. All of this is easier said than done. On tough days, even the smallest step can feel like a mountain. But you don’t have to do everything at once. You don’t have to do it perfectly. Start small. Maybe it’s just not being hard on yourself today. Maybe it’s simply noticing how you feel. That’s enough. That’s a step. Those small steps add up. Every time you choose to care for yourself, even a little, you’re building something. You're moving forward, even if it doesn’t feel like it yet.
You Don’t Need to Have It All Figured Out
Mental health isn’t about reaching a finish line. It’s about showing up for yourself, over and over, with what you have, even when it’s not much. That takes courage. That is progress. Finding peace in the process doesn’t mean everything feels calm. It means learning to be okay with not having all the answers yet and trusting that you’ll get there, one step at a time.

11/12/2025

Breaking the Silence: Raising Awareness About Domestic Violence

Domestic violence is a sometimes obvious, sometimes not so obvious issue affecting millions of people and families in every town, county and state regardless of age, gender, race, or socioeconomic status. Domestic violence can be physical harm, emotional manipulation, financial control, or psychological intimidation within intimate or family relationships. Victims may live in fear, isolation, or confusion, often unsure of where to turn for help or what resources are even available to them. Raising awareness about domestic violence is not just about sharing statistics—it’s about helping each person understand the signs of abuse, how to support survivors, and promoting a culture that aids anyone who is affected by domestic violence.

Each October, Domestic Violence is a focus for communities, organizations, and individuals to engage in collaboration for resources and support in the fight against abuse. Using professions with proper education and training, alongside survivors of domestic violence, communities can help break the cycle of abuse. Resources such as shelters, counseling centers, therapy, emergency room screeners and more, domestic violence can be recognized and assessed to give victims the support they need. Raising awareness not only directly helps victims experiencing the abuse but also helps bystanders understand the importance of knowing the signs and their crucial role in helping keep others safe by intervening in the appropriate ways and having the knowledge of what resources to seek out.

San Juan County has many domestic violence resources- Gentle Ironhawk shelter, UNHS victim’s advocates, Blue Mountain Hospital and Emergency Room, local law enforcement and San Juan Counseling all provide different resources for victims of domestic violence. The national crisis line, 988, is also a valuable resource that people can call or text to get information and help accessing resources. If you or anyone you know are experiencing domestic violence, please reach out to any of the resources above so you don’t have to feel alone and hopeless.

10/31/2025

Happy Halloween!

09/10/2025

San Juan Counseling is looking to hire a Medical Assistant to work closely and under the direction of a Psychiatric Nurse Practitioner/APRN in the Blanding clinic. Part-time position.

Duties include taking vital signs, inquiring about the reason for visit, assessing psychotropic medication response and side effects, coordinating lab work and other ancillary procedures (i.e. EKG's, EEG's, Nocturnal Oximetry, ECT, etc.), coordinating medication refills, submitting insurance prior authorization on medications, faxing documentation, writing letters, providing education for clients about diagnosis and treatment, etc.

Other requirements: Maturity with ability to demonstrate necessary confidentiality in the mental health field and possession of a strong professional demeanor. Basic working knowledge concerning mental illness and contemporary treatment options. Must have current Utah MA license. Must be able to pass a criminal background check.

Position open until filled.

APPLICATION PROCESS: Please complete application form 305 available from San Juan Counseling or the Utah Department of Workforce Services. Submit completed application form and resume to San Juan Counseling (735 S. 200 W. Suite 1, Blanding, Utah 84511) or email to tsquires@sanjuancc.org. For additional information call 435 678-2992.

09/02/2025

The Difference Between Fear and Anxiety

Fear and anxiety can often feel similar at times, and if we are not aware of the differences, we often incorrectly and interchangeably use or misunderstand each and may struggle managing them, despite our best efforts.

Fear and anxiety are triggered by different things and below is some basic information to help you understand.

Fear is triggered by our five senses: seeing, hearing, smelling, touching and tasting. According to the National Alliance on Mental Illness (NAMI), our fear responses are automatic responses that at times are so overwhelming they become extremely difficult to control in healthy or rational ways.

Anxiety differs from fear and is usually a reaction to fear (or other emotions). According to NAMI, anxiety can be confusing to our bodies because we can feel anxiety from something in the past as well as in the present. This physical, cognitive, and emotional loading (past and present) can distort reality and influence our actions or lack of actions.

Fear and anxiety in and of themselves are not bad, they help protect us if we understand and learn to cope or manage them appropriately. However, research shows that extreme or prolonged exposure to fear and/or anxiety is what can impact us on a significant level, threatening everything from our physical selves to our relationships.

Being informed about emotions – like fear and anxiety – can help us understand ourselves on a deeper level, give us hope, and help us forge a path forward. Knowing about our emotional health is just as important as our physical health and well-being.

If your emotions are or have become difficult to understand, deal with, or if life is feeling overwhelming, give us a call.

435-678-2992, San Juan Counseling is here to help!

San Juan Counseling

02/24/2026

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Monday	8am - 5:15pm
Tuesday	8am - 5:15pm
Wednesday	8am - 5:15pm
Thursday	8am - 5:15pm
Friday	8am - 12:15pm