UTS Counseling and Consulting Services LLC

03/27/2026

Fun Fact Friday 🌱 Fresh Starts & the Brain

There’s actually a reason spring feels like a reset.

Our brains are wired to respond to “fresh starts.” Whether it’s a new season, a new week, or even just a Monday morning, these moments can spark motivation and help us feel like change is possible. Even small shifts can create a sense of progress and momentum.

The best part? It doesn’t have to be big to be meaningful.

A few simple ways to work with this natural reset energy:
• Choose one small habit to focus on this month
• Write down something you’re ready to release from winter
• Begin a gentle morning or evening routine that feels supportive

Spring invites us to begin again… slowly, intentionally, and in a way that actually feels good.

What’s one small shift you’re stepping into right now? 🌿

03/13/2026

Today happens to fall on Friday the 13th, a day that has a reputation for being unlucky. But here’s a little perspective shift.

Seasonal transitions can temporarily affect sleep, mood, and energy levels as the body adjusts to shifts in daylight, temperature, and routine. As winter loosens its grip and we move toward spring, your nervous system is doing a lot of quiet recalibrating.

Sometimes that can look like feeling a little more tired, a little more restless, or a little more emotionally sensitive than usual.

Even positive changes require our nervous system to adjust.

A few simple ways to support yourself during seasonal transitions:

• Keep a consistent sleep schedule
• Stay hydrated as activity levels increase
• Step outside in the morning light to help regulate your sleep cycle
• Give yourself some grace as routines shift

So if today feels a little off, it may not be bad luck. It may simply be your body adjusting to the changing season.

Your nervous system is learning the rhythm of longer days again.

03/06/2026

Fun Fact: As the days get longer in early spring, your brain naturally begins producing more serotonin, a chemical connected to mood, energy, and emotional balance.

More daylight can help lift mood, improve focus, and reset your internal clock. Even small amounts of natural light can make a difference.

With Daylight Saving Time arriving this weekend, our bodies sometimes need a little support adjusting to the shift.

Here are a few simple ways to help ease the transition:

• Start shifting your bedtime 10–15 minutes earlier a few nights before the time change
• Get outside in the morning light to help reset your body clock
• Take a short walk during the day to increase natural light exposure
• Open your blinds and let sunlight into your home or workspace
• Keep your sleep and wake times consistent for the first week after the change

Our bodies are deeply connected to light and seasonal rhythms. Supporting that natural rhythm can help improve mood, sleep, and overall well-being.

What is one way you like to get more sunlight this time of year? ☀️

03/01/2026

Plot twist: Even your therapist gets the Sunday Scaries. 🫠

Knowing the “science” of anxiety doesn’t always stop the 6:00 PM wave of dread from hitting. But while I can’t magically delete Monday, I can choose how I respond to it.

These are the sensory anchors I use to move my nervous system out of “future-tripping” and back into the room. Because even therapists need a toolkit. 🛠️✨

Which of these is a non-negotiable in your Sunday survival kit? 👇

02/27/2026

Late February and early March can be one of the hardest emotional times of the year.

And no, it is not just you.

We are in what psychologists call a liminal season, an in between space. Winter is not over, but your brain and body are already reaching for spring. The days are getting longer, your nervous system is waking up, but your environment still feels gray, cold, and stuck.

That mismatch can affect your mood more than you realize.

Many people notice
• low motivation
• irritability
• restlessness
• trouble concentrating
• emotional exhaustion
• the feeling that something needs to change but you cannot name what

Some people also experience a late winter wave of Seasonal affective disorder (chatgpt://generic-entity?number=0), sometimes described as winter burnout. By this point in the season your mind has been coping with limited light, routine, and isolation for months.

There is even a word for why a random sunny day suddenly makes everything feel easier.

Apricity
the warmth of sunlight on your face in winter

Light helps regulate mood, sleep, hormones, and energy. Your body is biologically wired to respond to it. So if you have felt more emotional, stuck, or worn down lately, it does not automatically mean something is wrong with your life.

You may simply be transitioning seasons.

Be gentle with yourself right now.
Your mind is thawing before the weather does.

02/20/2026

Did you know Lunar New Year is not on the same date every year?

It follows the moon, beginning on the first new moon of the lunar calendar. That is why the celebration can fall anywhere from late January to mid February.

Lunar New Year is celebrated by many cultures across the world and lasts about 15 days. Homes are cleaned beforehand to clear away old energy and make space for good fortune, health, and new beginnings.

2026 is the Year of the Horse.
In traditional symbolism the horse represents freedom, movement, motivation, and forward momentum. It is often seen as a year that encourages people to take action, pursue goals, and step into confidence.

Kind of fitting for this time of year. A lot of people naturally feel ready for a reset, a fresh start, or a new direction. New seasons and new cycles can be powerful moments to reflect on what you want to carry forward and what you are ready to leave behind.

What is one intention you would like to set for this next chapter?

02/13/2026

Today I am celebrating two years of and my heart is so full. These past two years have been some of the greatest learning experiences of my life. Each season has brought new growth, deeper understanding, and so much gratitude for the people who trust me with their stories.

Building this practice has taught me about resilience, compassion, and the power of connection. I am endlessly thankful for every client, colleague, and supporter who has been part of this journey. You are the reason this space exists and continues to grow.

I am proud of how far UTS has come in two years and excited for everything still unfolding. Here is to continuing to learn, heal, and walk alongside this incredible community. 🥳

02/10/2026

🗳️ A major DHS funding vote is happening February 13. How much do you actually know about it?

If you are thinking “wait… what is DHS exactly?” you are not alone. Many people are unfamiliar with what the Department of Homeland Security does or how its funding works.

DHS is a large federal department created after 9/11 that brings together 16 agencies handling disaster response, border security, and cybersecurity. Its work affects daily life more than most of us realize.

DHS includes agencies like

• FEMA, which coordinates disaster relief after emergencies
• TSA, which manages airport and transportation security
• The Secret Service, which protects national leaders
• CBP, which oversees border operations
• ICE, which enforces immigration laws inside the U.S.

Each year, Congress decides how much funding DHS receives and how that money is divided among these agencies. Those decisions shape immigration enforcement, disaster response, transportation safety, and cybersecurity priorities.

ICE funding is typically in the single digit billions, while the total DHS budget is in the tens of billions, covering all 16 agencies.

The February 13 vote will influence how DHS operates in the coming year, including funding for enforcement, border operations, and disaster preparedness.

Even if you do not follow politics closely, budget decisions shape priorities.

Staying informed and talking about it is part of participating in a healthy democracy.

02/06/2026

Fun Fact Friday ✨

Did you know the Olympics have been canceled or heavily impacted by global events and politics multiple times throughout history?

The modern Olympic Games were canceled during World War I (1916) and World War II (1940 and 1944). In other years, countries have boycotted the Games to protest political injustice, reminding us that sports and global events don’t exist in a vacuum. They reflect the world we live in.

While the Olympics are meant to unite people across cultures, they also show how deeply connected we all are to social and political realities. Conversations about fairness, inclusion, and human rights have always been part of the story.

At UTS Counseling, we believe it’s important to hold space for thoughtful conversations about how world events impact our emotions, stress levels, and sense of connection. Big global moments can bring pride, tension, hope, and reflection all at once.

What’s one Olympic moment that stuck with you? Let me know in the comments ⬇️

01/30/2026

There is a nationwide protest happening today called ICE Out or the National Shutdown where people are being encouraged to avoid work, school, and shopping as a way to bring awareness to immigration enforcement and advocate for systemic change.

At the same time, many people simply cannot step away from their responsibilities. Some are caring for others, some are supporting families, and some hold roles where their presence truly matters. Not being able to participate in a walkout does not mean you are disconnected, indifferent, or doing nothing.

From a mental health perspective, what matters most is values aligned action. When people act in ways that reflect what they care about, even in small or quiet ways, it supports emotional resilience and reduces feelings of helplessness or overwhelm.

Participation can look like:
✨ Reflecting on what matters most to you
🗣 Having thoughtful conversations with people you trust
🏡 Going to community spaces and staying engaged with others
🤲 Serving and supporting people in real, tangible ways
💛 Choosing compassion and awareness in your daily interactions
🌱 Supporting causes or communities in ways that feel sustainable
🧘‍♀️ Staying present instead of shutting down or numbing out

Change does not only come from stopping everything. It also comes from how we show up in our daily lives, in our work, in our relationships, and in our communities.

Today is not about celebration. It is about presence. About pausing long enough to notice what is happening around us and within us. About standing together in quiet ways, holding space for complexity, grief, uncertainty, and care.

Sometimes showing up looks like silence. Sometimes it looks like reflection. Sometimes it looks like simply being with others and not turning away.

Your capacity matters. Your wellbeing matters. And your way of engaging is allowed to look different from someone else’s.

01/27/2026

This is a topic we do not often talk about...

As women, how can we utilize different modalities to understand our bodies?
How can we feel more empowered and learn to trust our own bodies?
How can we advocate for our health in a more meaningful and productive manner?

Join .e.redmond , .herrst.dc , & on a journey back to YOU!

This one day women’s informational retreat is designed to help us address some of these challenges and more. It will focus on providing some basic understanding of the female body—exploring its differences and similarities to male bodies. Our providers will introduce concepts from Traditional Chinese Medicine (TCM), manual and chiropractic medicine, and visit historical perspectives on women’s health. Attendees will enhance their understanding of basic anatomy and menstrual cycle patterns, and learn more about hormonal health with an introduction into supporting our own body changes. Our providers will also offer advocacy suggestions and techniques for healthcare settings. Students will also build community through small group activities and discussions. We will open and close the session with short movement and breathing practices to foster our mind-body connection. This event will be held (914 Elmwood Rd.)

Resister soon—space is limited!