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Monday 8:30am - 5pm Tuesday 8:30am - 5pm Wednesday 8:30am - 5pm Thursday 8:30am - 5pm Friday 8:30am - 5pm

Forsyth Psychiatric Associates, 2554 LEWISVILLE CLEMMONS Road, STE 209, Clemmons, NC (2026)

02/15/2026

The Feelings Wheel!

The Feelings Wheel, sometimes called the Emotion Wheel, is a visual tool commonly used in therapy, counseling, and emotional education to help people better understand what they are feeling. The Feelings Wheel breaks emotions down into layers, starting with core feelings such as happy, sad, angry, fearful, surprised, and disgusted, and then expanding outward into more specific emotional experiences. This structure makes it easier to identify emotions with greater clarity and accuracy.

One of the most helpful aspects of the Feelings Wheel is that it encourages people to move beyond surface-level emotions. For example, instead of stopping at “angry,” the wheel helps someone recognize whether they are actually feeling frustrated, resentful, humiliated, or threatened. This deeper level of understanding matters because emotions often drive behavior. When people can name what they are truly feeling, they are better equipped to respond in healthier and more intentional ways rather than reacting impulsively.

The Feelings Wheel is also a powerful communication tool. Accurately naming emotions can make conversations with partners, friends, family members, or therapists more productive and less confrontational. Saying “I feel hurt and dismissed” communicates far more than simply saying “I’m upset.” Clear emotional language helps others understand your experience and reduces misunderstandings, which can strengthen relationships and build empathy.

The Feelings Wheel can be useful in everyday life as well. It can be used during journaling, mindfulness practices, conflict resolution, or even quick emotional check-ins throughout the day. By regularly identifying and naming emotions, people become more attuned to their inner experiences and better able to care for their mental health. Ultimately, the Feelings Wheel reminds us that emotions are not problems to fix but signals to understand—and understanding them is a key step toward healing and growth.

02/08/2026

National Hotlines!

Hotlines are confidential support services designed to help people during moments of emotional distress, crisis, or uncertainty. They exist to provide immediate connection to trained listeners who offer compassion, guidance, and support when someone feels overwhelmed or unsafe. Hotlines are not only for emergencies; they are also for times when a person needs to talk, sort through difficult emotions, or figure out what steps to take next. You do not need to have the perfect words or be in a life-or-death situation to reach out—simply needing support is enough.

The Crisis Text Line is a resource for individuals who prefer texting over talking on the phone. By texting HOME to 741741, a person is connected with a trained crisis counselor through text messages. This option can feel more accessible for those experiencing anxiety, emotional distress, or moments of overwhelm, especially if they are in public, around others, or feel more comfortable communicating in writing.

The National Su***de and Crisis Lifeline, available by calling or dialing 988, provides free and confidential emotional support for people experiencing suicidal thoughts, mental health crises, or intense emotional pain. This service is available to anyone who feels hopeless, trapped, or overwhelmed, as well as to those concerned about a loved one. Callers do not need to be in immediate danger; the lifeline exists to listen without judgment and help individuals feel supported while exploring options and next steps.

The National Domestic Violence Hotline supports individuals who are experiencing domestic or intimate partner violence, including physical, emotional, verbal, or financial abuse. By calling 800-799-7233, individuals can receive confidential support, help with safety planning, and connections to local shelters or resources. Advocates focus on empowering callers and respecting their choices, providing guidance without pressure.

The National Sexual Assault Hotline, available at 800-656-4673, offers support to survivors of sexual assault or abuse, whether the experience occurred recently or in the past. This hotline provides a safe and confidential space to talk, receive emotional support, and learn about options for medical care or reporting. Survivors are never required to take any action and are supported at their own pace.

The Trevor Project LGBTQ+ Lifeline, reachable at 866-488-7386, is dedicated to supporting LGBTQ+ youth and young adults who may be experiencing crisis, discrimination, or suicidal thoughts. This resource is especially helpful for those struggling with identity, coming out, bullying, or family rejection. Counselors are specifically trained in LGBTQ+ issues and provide an affirming, understanding space for individuals to talk openly and safely.

Overall, reaching out to a hotline is a sign of strength, not failure. These services exist because no one should have to navigate pain, fear, or uncertainty alone. If something feels heavy or overwhelming, it is reason enough to seek support, and help is always available.

01/31/2026

RED FLAGS VS GREEN FLAGS IN RELATIONSHIPS!

Not every relationship struggle is a dealbreaker, but some patterns are important to notice. Certain behaviors can signal harm, while others create a foundation of safety, trust, and connection. Recognizing these patterns can help you understand what supports a healthy relationship and what might need attention.

Green flags often include open communication, mutual respect, and reliability—qualities that make relationships feel safe and supportive, where both people feel heard and valued. Red flags, on the other hand, are behaviors that can erode trust and emotional safety over time. One example is contempt which often shows up as mocking, belittling, or dismissing your partner—it communicates disrespect and can be deeply damaging to emotional intimacy. Another example includes defensiveness which occurs when someone responds to feedback or conflict by denying responsibility, blaming the other person, or shutting down; it prevents issues from being resolved and makes healthy communication nearly impossible. Lastly, a key red flag is a lack of boundaries, which can leave one or both partners feeling unsafe or unvalued.

It’s important to remember that healthy love isn’t about perfection. Every relationship faces challenges, but what matters is the ability to repair, grow, and consistently show up for one another.

01/24/2026

Understanding Grief:

Grief is a deeply personal journey that we all experience in different ways. After a loss, it’s common to feel a wide range of emotions that may come and go unpredictably. To help make sense of this process, psychiatrist Elisabeth Kübler-Ross introduced the concept of the Five Stages of Grief. These stages don’t represent a strict timeline, but rather a way of understanding the shifting emotions that come with loss.
1. Denial. In the beginning, many people experience shock, disbelief, or numbness. Denial acts as a protective mechanism, softening the blow of overwhelming reality. Common thought: “This can’t be happening.”
2. Anger. As reality sets in, anger often arises. This can involve frustration, resentment, or even blame—toward oneself, others, or even the person who has died. Common thought: “Why me? This isn’t fair.”
3. Bargaining: Bargaining often reflects a deep wish to change the outcome. People may find themselves negotiating with a higher power or with themselves, imagining what could have been done differently. Common thought: “If only I had done something sooner.”
4. Depression. Sadness is a natural and expected part of grief. This stage may involve withdrawal, hopelessness, or feeling overwhelmed by the loss. Common thought: “Life feels too hard without them.”
5. Acceptance. Acceptance doesn’t mean the pain disappears—it means coming to terms with the reality of the loss and finding ways to move forward. Even while still feeling grief, people begin to rebuild their lives with a new sense of meaning. Common thought: “It’s real, and I’m learning to live with it.”

If you’re grieving, allow yourself compassion. If someone you love is grieving, offering understanding and presence—without pressure to “move on”—can be one of the most supportive things you can do.

01/17/2026

How the Body Keeps the Score: When Trauma Lives Beyond the Mind.

Trauma doesn’t just exist as a memory we can recall or suppress—it often lives quietly in the body. Even long after a distressing or overwhelming experience has passed, the nervous system may continue acting as if the danger is still present. This is what many clinicians and researchers refer to as the body keeping the score.

When the brain perceives threat, it prioritizes survival. Hormones like cortisol and adrenaline surge, heart rate increases, muscles tense, and digestion slows. In short bursts, this response is protective. But when stress or trauma is chronic, the body can get stuck in this heightened state, leading to a wide range of physical and emotional symptoms.

For some, this shows up as emotional flashbacks—sudden waves of fear, shame, or sadness without a clear present-day cause. Others experience dissociation, feeling disconnected from their body, emotions, or surroundings as a way to cope with overwhelm. The nervous system may also remain on high alert, resulting in physiological arousal such as a racing heart, sweating, or muscle tension.

Over time, this constant stress response can take a toll on physical health. Headaches, chronic pain, fatigue, and digestive issues are common, as the body struggles to regulate itself. The immune system may weaken, making a person more vulnerable to illness. Some individuals experience somatic flashbacks, where the body relives sensations linked to past trauma without conscious memory, or non-epileptic seizures, a physical expression of unresolved stress.

Understanding that these symptoms are not “all in your head” can be profoundly validating. They are real, embodied responses shaped by the nervous system’s attempt to protect you. Healing, therefore, often requires more than talk alone. Trauma-informed approaches may include body-based therapies, mindfulness, gentle movement, and practices that help the nervous system feel safe again.

The body keeps the score—but with support, compassion, and the right tools, it can also learn to release it. Healing is not about erasing the past; it’s about teaching the body that the present moment is safer than it once was.

01/10/2026

Burnout is more than just having a bad week or feeling tired after a long day. It happens when stress builds up over time and the body and mind don’t get enough chance to recover. Burnout can affect you emotionally, mentally, and physically, making even simple tasks feel overwhelming.

Burnout can feel like constant exhaustion, as if sleep is not refreshing, and rest seeming not helping in the way it used to. This can cause people to feel emotionally drained, numb, unmotivated, or unable to care about things they once cared for.

Burnout can affect how you think including concentration and decision-making. You might find yourself staring at tasks without knowing where to start, or feeling frustrated that you can’t focus the way you normally do.

Emotionally, burnout can show up as irritability, sadness, or a sense of detachment. Some people feel disconnected from their work, relationships, or even themselves. Others notice increased anxiety or a feeling of being constantly “on edge,” as if they can’t fully relax.

Burnout often develops in situations where demands are high and support or control is low. This can happen at work, in school, or while caring for others. Over time, constantly pushing through stress without enough rest or balance teaches the body to stay in survival mode, which leads to exhaustion and emotional shutdown.

It’s important to know that burnout is not a personal failure or a lack of resilience. It is a sign that something in your life needs attention or change. Burnout is your body and mind asking for care, rest, and support.

Recovering from burnout usually takes more than simply “pushing through.” It often involves slowing down, setting boundaries, reducing pressure where possible, and reconnecting with things that feel supportive or meaningful. For some people, talking with a mental health professional can be an important part of healing.

Burnout is common, real, and treatable. Recognizing the signs early and responding with compassion can help prevent deeper exhaustion and support long-term well-being.

12/03/2025

Why Healthy Boundaries Matter!

Healthy boundaries are the guidelines we set for how we allow others to treat ourselves—and how we show up in relationships. They protect our emotional well-being, support our autonomy, and help us maintain balanced, respectful connections.

Setting boundaries can be simple statements like:
“I need to rest tonight and won’t make it to the dinner.”
or
“Unfortunately, this is not something I can help with right now.”

These examples show that boundaries aren’t about being harsh—they’re about expressing your needs clearly and honoring your limits without guilt. When we communicate openly and respectfully, we make space for healthier relationships and a stronger sense of self.

Learning to set boundaries is a skill, and every small step toward speaking up for your needs is an act of self-care.

12/03/2025

Dealing with Automatic Negative Thoughts

Throughout the day, our minds create quick, automatic thoughts—some helpful, some neutral, and some negative. These Automatic Negative Thoughts (ANTs) can influence our mood, confidence, and motivation without us even realizing it.

Often, these thoughts show up as reflex reactions:
“This is going to be a terrible day.”
“I can’t do this.”
“I always mess up.”

They feel true in the moment, but they’re often based on habit, not reality.

We can’t stop negative thoughts from appearing, but we can learn to shift them. Reframing doesn’t mean pretending everything is perfect—it means choosing a more balanced, supportive perspective.

Instead of:
“This is too difficult.”
Try:
“This is hard, but I can try my best.”

This small shift can change how we feel and how we respond to challenges. Noticing the thought is the first step toward changing it!

11/17/2025

Box Breathing: A Simple Tool to Calm Your Mind and Body

Have you ever noticed how your breathing changes when you’re stressed or anxious? It becomes shallow, quick, and tense — reflecting the chaos you feel inside. The good news is that by simply focusing on your breath, you can help your body and mind return to a sense of balance. One of the most effective techniques for this is Box Breathing, also known as square breathing.

This simple, four-step breathing exercise helps you pause, refocus, and find calm — no matter what’s happening around you. It’s a technique often used by therapists, athletes, and even first responders to reduce stress, increase focus, and promote relaxation.
Here’s how to do it:
1. Inhale through your nose — slowly count to 4
2. Hold your breath — count to 4
3. Exhale through your mouth — count to 4
4. Hold your breath— hold for another 4 before beginning again
Repeat this cycle a few times and notice how your body begins to relax and your mind starts to clear. Each breath gives you a moment to reset — to let go of tension and come back to the present.

Box Breathing can be done anywhere: in the car, at your desk, or before an important meeting. It’s a small but powerful reminder that your breath is always within your control — a steady anchor in moments of stress or uncertainty.

11/17/2025

Healing is never a straight line — and that’s okay.

When we think about healing, it’s easy to imagine a smooth, steady path forward — one where every day feels a little bit better than the one before. But in reality, healing often feels more like a rollercoaster. Some days, you might feel peaceful, strong, and hopeful. Other days, you might feel like you’ve taken a step backward, questioning your progress or wondering if you’ll ever truly feel “better.”

The truth is: you’re still healing, even on the hard days.

Growth doesn’t always look or feel the way we expect it to. Sometimes, it’s quiet — happening beneath the surface while we simply do our best to keep going. Healing can mean resting when you need to, asking for help, setting boundaries, or learning to be kind to yourself in moments of struggle.

Be gentle with yourself. You’re doing your best, and that’s enough. Celebrate progress, not perfection. Every small victory matters — even if it’s just getting out of bed, taking a breath, or trying again tomorrow. Remember: you’re still moving forward, even when it doesn’t feel like it. The journey may twist and turn, but you’re learning, growing, and becoming stronger with every step.

Healing takes time, patience, and compassion — especially toward yourself. So the next time you hit a rough patch, remind yourself that you’re still on the path. Progress isn’t always visible, but it’s happening all the same.

10/24/2025

Affirmations are more than just feel-good quotes. They’re powerful tools backed by psychology that help you speak to yourself with kindness and intention.

When you repeat realistic, compassionate affirmations, you begin to shift how you think, feel, and show up in the world. 🧠✨

What’s one affirmation that’s helped you?

09/25/2025

We had a good time together. Thank you very much for everyone's hard work in helping our beloved clients.

Forsyth Psychiatric Associates

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Monday	8:30am - 5pm
Tuesday	8:30am - 5pm
Wednesday	8:30am - 5pm
Thursday	8:30am - 5pm
Friday	8:30am - 5pm