The Good Neuron

12/17/2025

Welcome back to our December Mental Health Reset! Today we’re talking, shocker, more about boundaries! Why am I harpin’ so much on boundaries? Because good, solid boundaries can set the foundation to aligning your life according to what you value. So today, we’re focusing on where you put your energy (and to who)

Pick 3 people:
1. Energizer-you feel lighter after
2. Drainer- you feel tense, foggy, or depleted after
3. Neutral- fine, but not filling your cup

Now pause and ask:
📌 Who gets most of your time lately?
📌 Does that match the life you’re trying to build?

Choose ONE small shift (tiny on purpose):
1. Add 10 minutes with your Energizer this week (coffee, call, voice note)
2. Put a boundary on the Drainer (shorter hang, later reply, “I can’t today”)
3. Let Neutral stay neutral (no guilt, no overextending)

Drop a 🔋 in the comments if you’re going to practice this!
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✨Hi! If you’re new here, my name is Hannah Salazar and I am a licensed mental health counselor and certified school counselor. I help new counselor’s coming into the field as well as specializing in neurodevelopmental disorders and the stress of every day life I am also a military spouse and a mom, so there’s always something going on. Feel free to reach out or comment! would love to get to know you! 💛
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(This page is for fun and educational purposes only, IG ≠ therapy)
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12/15/2025

Not every “yes” is aligned. Some yeses cost us energy, time, and presence and we don’t notice until we’re exhausted. So, look at your calendar and see what “yes” is taking you out for this week. We’re not going to go back on our “yes” but we are going to reflect on how to set better boundaries and alignments with our lives.

Reflection prompt:
• What did that yes cost me?
• Was it aligned with my values or just my fear of disappointing someone?
• What boundary might I try next time?

Identifying clear values helps us to create space and respect for them.

💬 Comment “YES” if this hit, or save for your next weekly reset.

See you tomorrow!

(IG ≠ therapy and this is for fun educational purposes only!)
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12/15/2025

Ccccchanges! Lots going on over here, including a brand new place of residence coming summer 2026! Very excited that we are moving to Okinawa, Japan! We’re an active duty USAF family and moving back to Japan has been on my mind since I left (IYKYK). I spent most of my formative years overseas in Japan, Korea, and Hawaii so this is a true full circle moment for me as a mom and as a military spouse. We knew that our move was coming. We just never knew that we would actually get to move to Okinawa. Although I have lived in Okinawa before I’ve never lived in Okinawa as a mental health counselor, so I’m not sure kind of what to expect as far as the landscape goes for my career. But we are gonna figure it out and I’m going to be brainstorming and trying to look up. You know what exactly I can do over there and kind of see what is available. If you have ever lived in Japan as a counselor or have any insights, please leave some comments or you know let me know cause I would love to pick your brain!

Also come back later today because I’m going to be posting the last couple days of our 31 day December mental health reset in one video so that we can have a little more chunking of days as Christmas draws near.

💬 I am continually working on a digital course for the NCMHCE. Would you be interested!? Let me know and I might schedule a release date!
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#沖縄 #日本

12/12/2025

Day 11 of our December mental health reset! We’re talking about calm cues.

When your brain hits “too much,” don’t wait until you’re in full shutdown to care for yourself. Learn when it’s time to say no and when it’s time to take a few minutes to yourself.
Pick one tiny sensory cue that signals safety to your nervous system: your favorite lotion, a cozy blanket, a song, a candle, a fidget, a cup of tea.

Then practice it on purpose: The moment you notice overwhelm rising, pause and use your cue for 30–60 seconds. Breathe slow. Name 3 things you can see. Let your body get the memo: we’re okay.

So today’s prompt: What’s your cue? And when will you use it?

(IG≠therapy and this is for educational purposes only! And fun, because why not)

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12/11/2025

Such a good question! My go-to is Pesi online because they have a ton of programs. But also, check your state board or organization, sometimes they’ll put out trainings and help you to get certified. So good to see you know what modality speaks to you already !

12/11/2025

Yup!! 💯 we would not attend. As counselors it’s really important to not create a situation where our motive or integrity could be questioned. Avoiding dual relationships is always a must!
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12/11/2025

Woohoo! Yes, our made up case Alex would be diagnosed with PTSD, Borderline Personality, and Alcohol Use Disorder. It’s really important to understand how PTSD + BPD can work together and created a
“perfect storm” situation to lead to substance abuse. Does it happen every time?
No. But there’s a high risk category it will fall into.
So how did you do!?

Also, LOVE THESE ASSESSMENTS! Great choices for an objective view of what’s going on.

What questions or comments do you have?
Let me know!!💬
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12/10/2025

Day 9 & 10 of our 31-Day Mental Health Reset!
Because sometimes life happens and we stack the practices instead of giving up. 😉

Today we’re focusing on movement + nourishment in a mental health first way:

1️⃣ Move Your Mood (Not Your Weight)

Do 5–10 minutes of movement just to shift your energy:
• Stretching
• Dancing in the kitchen
• Walking around the block
• Pacing with purpose while you listen to music

Focus on how it feels in your body, not calories, steps, or “earning” food.

2️⃣ Nourish, Don’t Punish

Choose one way to nourish your body today:
• Eat a balanced meal instead of skipping
• Have regular meals/snacks so you’re not running on fumes
• Add a fruit or veggie to something you’re already eating

No shame. No food moralizing.
Just: What would feel supportive for my body today? You don’t have to overhaul your whole lifestyle.
You’re allowed to take care of your nervous system with small, kind choices.

💬Tell me in the comments:
What’s one way you’re moving your mood today?
And what’s one way you’re going to nourish your body?

Save this to come back to on the days your brain wants punishment, but your body needs care

(Educational only, not a substitute for therapy or medical advice!)
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12/07/2025

Very true! But, if you don’t like journaling try:
• taking a walk
• voice record how you’re feeling
• workout
• box breathing, finger breathing, etc..
• blast lo-fi or calming beats
• make your favorite food from scratch
• turn your phone off for the day
• take a hot bath
• draw it out
• paint it out
• take pieces of paper and rip them
• do yoga (YouTube has tons)
• engage in mindfulness
• clean your room or one space in your house
• and more!

There are tons of ways, but find one that works for you! Try a few and see how you feel afterwards. The most important thing is to always remember you are capable and resilient💚

Research shows that expressing yourself in writing can help reduce mental distress and improve well-being, including easing symptoms of anxiety and depression.

Learn more: https://at.apa.org/e6f2c4