Southern IL Institute of Behavioral Health

11/08/2025

International Stress Awareness Week

November 3rd through the 7th is International Stress Awareness Week 2025. This week many agencies work to raise awareness about the prevalence of stress and the impact it has on our mental health. When we are stressed our body releases stress hormones which can be helpful for certain situations, such as when threatened - often known as a flight or fight response. Even a small amount of stress is useful to motivate you to complete a task. Stress is a normal part of life, but when it becomes constant and overwhelming - often known as chronic stress - it can start to cause problems.

The following are common stress triggers:

● Chronic illness/injury
● Work pressure
● Financial difficulties
● Life changes (marriage, having a child, moving)
● Unrealistic expectations
● Negative thought patterns
● Lack of control
● Relationships
● Bereavement

Those who feel stressed may not act like themselves. They may seem constantly irritated or angry and feel unmotivated. They may sleep either too much or not enough and be constantly worried. Those who are stressed can also have difficulty concentrating and be indecisive.

Preventing stress from having a serious impact on your health is important. Learning healthy coping skills to reduce and deal with stress is incredibly important. These coping skills can be as simple as relaxation techniques, journaling, exercising, and/or doing things you enjoy. It’s also important to become aware of what the source of your stress is and how to adapt and/or reduce exposure to those sources.

It’s important to know that you don’t have to invest a lot of time in managing stress. In fact, just a few minutes a day of relaxation/mindfulness techniques is helpful to reduce stress and aid in overall health.

Jenna Callantine, MA
Post-Graduate Clinical Intern
Southern Illinois Institute of Behavioral Health
www.siiobh.com

10/30/2025

🚨 We’re Hiring: Part-Time Administrative Assistant 🚨
Southern Illinois Institute of Behavioral Health (SIIOBH) in Glen Carbon, IL is growing! We’re looking for a compassionate, detail-oriented Administrative Assistant to support our clinicians and clients.

🕒 Schedule: Monday–Friday, 4 hours/day (≈20 hrs/week)
📍 Hybrid: A balance of remote work with 2-3 in-person days expected at our Glen Carbon office
💵 Pay: $15.00–$17.00/hr (based on experience)
⬆️ Growth: Potential for increased hours as the practice expands

Our Mission:
To provide exceptional mental health services in a caring, compassionate, and non-judgmental manner. 💙 Ideal candidates are highly empathetic and love serving others.

What You’ll Do:
• Answer and route client phone calls with warmth and professionalism
• Schedule appointments and manage clinician calendars
• Communicate with physicians, referral sources, and insurance companies
• Support intakes, filing, mailing, scanning, and general admin tasks
• Maintain accurate digital/physical records and protect confidentiality (HIPAA)

You’re a Great Fit If You:
• Are empathetic, reliable, and service-oriented
• Communicate clearly (phone & email) and stay organized
• Are tech-comfortable (email, calendars, basic office software)
• Can commute to Glen Carbon for periodic on-site needs
• (Healthcare/mental health admin experience is a plus!)

📨 How to Apply:
Email your resume and a short cover letter to tsashidharan@siiobh.com with the subject line: Administrative Assistant – Your Name.

SIIOBH is an equal opportunity employer.
Know someone perfect for this role? Please share! 🙌

10/04/2025

What is Cognitive Defusion & How Can It Help with Anxiety?

Have you ever noticed how your mind can sometimes feel like a loudspeaker, shouting anxious or critical thoughts at you? Maybe it says things like “I’m not good enough” or “Something bad will happen.” When we get caught up in these thoughts, they can feel like absolute truths—and that’s when anxiety really takes hold.

This is where Cognitive Defusion comes in.
Cognitive Defusion is a technique from Acceptance and Commitment Therapy (ACT) that helps us step back and see our thoughts for what they are: just words or images in the mind, not necessarily facts. Instead of fighting or suppressing thoughts, defusion teaches us to create space from them, so we can respond more calmly and intentionally.

Let’s look at an example.

Meet Sarah, a 32-year-old who struggles with anxiety. She often thinks, “I’m going to embarrass myself at work meetings.” When she fuses with this thought, she believes it’s true and avoids speaking up, which only increases her anxiety and self-doubt.
But when Sarah practices cognitive defusion, here’s what it looks like:
1. Notice the Thought – Instead of pushing it away, Sarah pauses and says to herself: “I’m noticing the thought that I’m going to embarrass myself.”
2. Label It – She reminds herself: “This is just a thought, not a fact.”
3. Create Space – To lighten the grip, she tries a defusion exercise: repeating the thought slowly in a silly voice or singing it to the tune of “Happy Birthday.” Suddenly, the thought loses some of its power.
4. Refocus on Values – With a little distance from the thought, Sarah remembers what matters: being engaged at work and growing in her career. She chooses to contribute one small comment in the meeting, even if the anxious thought shows up.

Over time, Sarah learns that she doesn’t have to get rid of her anxious thoughts to live her life. She just needs to stop letting them be the boss.

Takeaway:

Cognitive Defusion doesn’t mean ignoring or “fixing” your thoughts—it means seeing them as what they are. The more we practice stepping back from our inner chatter, the more freedom we have to act in line with our goals and values.

So the next time your mind shouts something unhelpful, try saying:
“I’m having the thought that…”
You might be surprised at how much lighter it feels.

Tracy Sashidharan, LCPC
Licensed Clinical Therapist
Southern Illinois Institute of Behavioral Health
www.siiobh.com

09/26/2025

Fact Check Your Feelings

Is it a fact or a feeling? As of late, we have been increasingly immersed in feeling driven discourse. However, for our own health and safety, we must learn to differentiate between fact and feeling. The Cambridge Dictionary defines a fact as something known to have happened or exist. Facts can be proven. Feelings are described as an emotion or sensation. Many times, in conflict and daily communication we confuse facts and feelings.

Steven Stosny, PhD wrote an article that nicely summarized what occurs that causes us to confuse facts and feelings. He stated, "Feelings are always real and valid, although the perceptions, interpretations, assumptions, and judgments that underlie them are often inaccurate. We must never invalidate feelings, but we need to examine our heavily biased perceptions, interpretations, assumptions, and judgments." In other words, how we view a situation through past experiences often dictates our feelings. It doesn't make our feelings less valid, but it also leaves us with the responsibility to take time to determine what is fueling our feelings before acting on them. It must also be said that having the ability to control how we handle our feelings does not always mean that we do a good job of that in the moment. Acting appropriately with intense feelings takes time and conscious effort and discernment.

Feelings do serve a purpose. Negative feelings serve to mobilize us into taking action in some way. We can use negative feelings to help guide us away from harm. Negative feelings can actually be very useful signals that something needs to change. Historically, as a society, we have not done well with teaching children how to deal with negative emotions/feelings and we are seeing some of that fall out. When we don't take time to process feelings our behavior can become toxic.

Guilt is a good example of an emotion/feeling that can either be productive or debilitating. Healthy guilt exists to motivate us to make amends or make changes, however, it becomes maladaptive when everything in life causes us to feel guilt and ultimately toxic shame. Referring back to fact or feeling, if every decision we make leads to guilt or some other negative emotion/feeling, it's time to work on figuring out what is underlying that feeling/emotion. Is there a fact underneath the feeling? Are we mistaken about something? Is the feeling based solely on an experience we had or our interpretation of an event that might be very different from the interpretation of others? Guilt is just one example of an emotion/feeling that often gets acted upon without conscious examination. Guilt and shame, many times, go hand and hand, especially if guilt is left unchecked or unprocessed. As we are attempting to sort through our emotions/feelings, we have to make sure that we are regulated and calm. If we try to communicate when our feelings are out of control, it will stop conversations from being productive and ultimately keep us from getting to a resolution.

To determine fact or feeling:

1. Make sure you take time to calm down.
2. Take time to really consider what underlying issue triggered your reaction once you are calm.
3. Avoid attempting to discuss or work through the issue until the above steps have taken place.

Leah Rutenberg LCPC
Clinical Therapist
Southern Illinois Institute of Behavioral Health
www.siiobh.com

09/22/2025

Su***de Prevention Awareness

In September, we focus on su***de awareness. Su***de is among the top 9 leading causes of death for people ages 10-64. Su***de reaches far beyond those who attempt it; it affects the health and well-being of their friends, loved-ones, co-workers, and the community. However, su***de is preventable. By learning more about the signs and risk factors we can all help save lives. Every life is important!

Risk factors:

• History of depression, other mental illnesses, and su***de attempts
• Serious or chronic illness or pain
• Legal, job, or financial problems
• Substance use
• History of trauma
• Sense of hopelessness
• Bullying
• Significant loss

Warning signs:

• Talking about being a burden or feeling trapped
• Being isolated
• Increased substance use
• Looking for a way to access lethal means
• Expressing hopelessness
• Talking or posting about wanting to die
• Making plans for su***de

Protective Factors:

• Effective coping and problem-solving skills
• Reasons for living (for example, family, friends, pets, etc.)
• Support from partners, friends, and family
• Feeling connected to people, school, and community
• Availability of consistent and high quality physical and behavioral healthcare

If you are someone you know is in crisis and need support, there are many resources for help:

• Call or text The Su***de and Crisis Lifeline at 988. It is a free support line with trained counselors available 24/7. You can also visit 988lifeline.org to chat or for more information.
• Visit the CDC’s website, https://www.cdc.gov/su***de/index.html for more information, statistics, and resources for su***de prevention.
• If you are in immediate crisis, call 911 or go to the emergency room. A mental health emergency is just like any other medical emergency!

Emily Mooshegian, LCSW
Clinical Therapist
Southern Illinois Institute of Behavioral Health
www.siiobh.com

08/29/2025

When the Headlines Hit Home: Talking to Kids About Yet Another School Shooting

My text notification began buzzing. I picked up my phone. The group chat I had titled MOM FRIENDS was flooded with new messages. It had happened AGAIN. Yet another incident of gun violence in our schools. Each time this occurs, and it is not infrequent, parents are shaken, fearful, and overwhelmed. According to Everytown Research and Policy, gun violence occurs at or around schools in the U.S. multiple times per week and the Public Library of Science research indicates that school shootings occur once a month in the United States. As a mom and a clinical psychologist, I know how parents struggle with this reality. I know parents who don’t let their Kindergartners were light up shoes to school because it could give the child’s position away to a school intruder. I know parents who memorize their kid’s outfits each day “just in case” a tragedy should occur at their child’s school that day. I have had parents admit that they find themselves thinking about when the school shooting will happen instead of if one will occur. Clearly, the relentlessness of gun violence in our U.S. schools has taken an emotional toll on parents, but what we do not often take into account is how our children suffer as well. They are often affected deeply by the consistency and frequency of violence in schools. They share many of our same emotions. They, too, feel sad, fearful, overwhelmed, and confused.

After the very recent school shooting in Minnesota, my six-year-old asked me, “Did the bad guy have a gun?” “Yes,” I said. She thought for a moment, “Did the kids die?” I answered honestly, “Yes. Some of them did.” I then waited for her response so I could help her process her emotions. She thought for a moment and said quietly, “I didn’t know kids could die.” My 12-year-old’s response was different. He had received a phone notification about the school shooting. It was the first thing he mentioned to his dad when he got in the car after school. It was also the first thing he told me about at the dinner table. It was clearly on his mind. Later that evening, when I clapped my hands together to kill a mosquito that had snuck into our house, he jumped and flinched excessively. He became extremely emotional, unlike his usual self. The same thing happened again when his dad opened the door while he was practicing piano. This is hypervigilance. This is a trauma response. His intense emotions surrounding the tragedy were just under the surface and a startle opened the flood gates. His emotions were clearly not regulated.

As a clinical psychologist, I understand how essential it is to help children process their thoughts and emotions when tragedy occurs. If we don’t, they are likely to carry trauma with them throughout their time in school and potentially into adulthood. Talking to our kids about school violence is not easy—but it is absolutely necessary.

The American Psychological Association (APA) offers guidance for parents having these difficult conversations. They suggest the following method.

1. Think about what you want to say. Talk with other parents. Write down your thoughts. Rehearse the conversation in your head.

2. Choose a good time for the conversation. Choose a quiet moment when your child feels safe. This could be after school, at the dinner table, or before bed.

3. Find out what they know. Ask what they’ve heard from friends, teachers, or the news. This helps you correct misinformation and meet them where they are.

4. Share your feelings. It’s okay to say you feel sad, scared, or angry. Modelling healthy emotional expression shows your child it’s safe to do the same.

5. Tell the truth. Be honest, even when it’s hard. Keep your words age-appropriate and avoid unnecessary details, but don’t shy away from facts. If you don’t know the answer, it’s okay to say, “I don’t know.

6. Reassure them. Remind your child/children that you, their school, law enforcement, and others in their life are working to keep them safe. This may be a chance to discuss intruder drills and school violence prevention protocols in a calm way. Let them know the conversation doesn’t have to end here. Make them aware that you’re always ready to listen when they want to talk again. And above all, remind them that they are loved.

Talking with children about school shootings, violence, and tragedy is painful, but it protects their mental health in the long run. For the sake of their wellness, and for their sense of safety in a world where gun violence occurs in schools far too often, these conversations are not optional. These conversations are one of the most important ways we can support our children.

Shannon Walker, Ph.D.
Licensed Clinical Psychologist and Clinical Supervisor
Southern Illinois Institute of Behavioral Health
www.siiobh.com

07/31/2025

The Healing Power of Nature: How Growing Tomatoes and Peppers Supports Mental and Physical Health

In the middle of a busy, often overstimulated world, there’s something remarkably grounding about digging your hands into soil, tending to plants, and watching food grow from seed to harvest. This summer, many have rediscovered the quiet joy of nurturing a home garden. If you've spent your summer growing tomatoes—cherry, Roma, even the strikingly beautiful purple varieties—and peppers like jalapeño, poblano, and fiery Tabasco, you've experienced more than just a hobby. You've tapped into a therapeutic practice with real, measurable benefits: ecotherapy.

Also known as nature therapy or green therapy, ecotherapy refers to a wide range of nature-based activities that support mental and physical well-being. Whether it’s gardening, walking in the woods, or simply sitting beneath a tree, connecting with nature offers a profound sense of restoration. Here’s how:

🌱 Emotional Benefits: Stress Relief and Mood Boost
Growing food creates an emotional rhythm that modern life often lacks. Watching your cherry tomatoes ripen or peppers take shape fosters a sense of anticipation and reward—a healthy cycle that releases dopamine, the brain’s “feel-good” chemical.

In particular, gardening has been shown to reduce cortisol, the body’s main stress hormone. Tending to plants daily—checking their progress, watering them, pruning them—builds emotional stability and calmness. Many gardeners report a decrease in anxiety, depression, and mood swings, and even short periods of gardening can improve mood for hours afterward.

Sunlight exposure during outdoor gardening also boosts vitamin D levels, which is closely tied to mood regulation and emotional well-being.

🧠 Psychological Benefits: Mindfulness, Purpose, and Resilience
Gardening encourages a state of mindfulness—being present in the moment, aware of the sensations of earth, water, and weather. This kind of slow focus is rare in our digital world, but it’s deeply restorative for the mind.

Additionally, growing your own food fosters a strong sense of purpose and agency. In times of uncertainty, tending a garden gives us something tangible to care for and influence. You know that your peppers won’t grow overnight and that tomatoes need pruning, staking, and sunlight. This fosters patience and resilience—two psychological traits strongly associated with long-term mental health.

💪 Physical Benefits: Movement, Immunity, and Nutrition
Gardening may not look like exercise, but it offers low-impact physical activity that improves flexibility, strength, and endurance. Bending to plant seeds, hauling watering cans, and pulling weeds all engage the body and help reduce sedentary time.

On a more cellular level, exposure to beneficial soil bacteria, such as Mycobacterium vaccae, can boost the immune system and has been linked to reduced symptoms of anxiety and depression. Just getting your hands dirty may help you feel better in more ways than one.

And let’s not overlook the nutritional benefits of growing your own produce. Fresh, homegrown vegetables like your Roma tomatoes and poblano peppers are richer in vitamins and antioxidants than store-bought varieties. The act of growing food often encourages people to eat more healthfully, which is directly tied to improved brain and body health.

🧬 Physiological Benefits: Hormonal Balance and Nervous System Regulation
Being in nature—especially through active engagement like gardening—helps to regulate the autonomic nervous system, shifting the body out of “fight or flight” mode and into a state of rest, digestion, and healing. This state, known as parasympathetic dominance, is crucial for long-term health and healing.

Ecotherapy has also been linked to better sleep, improved heart rate variability (HRV) (a marker of stress resilience), and lower blood pressure. Spending time outside, even in your backyard garden, helps reset circadian rhythms and promotes hormonal balance, including better melatonin and serotonin production.

🌶️ In Summary: More Than Just a Garden
When you plant a seed, you plant more than a future tomato or pepper—you plant a commitment to presence, care, and connection. Ecotherapy reminds us that we are not separate from nature but a part of it, and in nurturing the earth, we often heal ourselves.

So whether you're harvesting juicy cherry tomatoes or waiting on your spicy Tabascos to ripen, know this: you're engaging in one of the oldest, most natural forms of therapy. And your body, mind, and spirit are all better for it.

Christina Froah, MA
Clinical Intern
Southern Illinois Institute of Behavioral Health
www.siiobh.com

07/28/2025

Transitions for the School Year: Routine, Devices, and Sleep

As summer winds down, preparing your child for the school year is about more than just buying school supplies. It’s also a time to gently shift routines, limit screen time, and re-establish healthy sleep habits—all essential to helping your child start the year focused and energized.

1. Adjust the Routine Gradually

Children thrive on consistency, and long summer days often come with looser schedules. About two to three weeks before school starts, begin reintroducing structure to your child’s day. Set regular mealtimes, gradually wake them up earlier in the morning, and re-establish a morning and evening routine. Even simple steps like packing a lunch or setting out clothes the night before can help reframe the day with school in mind.

2. Rein in Device Time

Summer often means more access to tablets, phones, and video games. But during the school year, too much screen time—especially close to bedtime—can disrupt focus and rest. Slowly reduce recreational screen time and reintroduce clear limits. Designate device-free times, such as family dinners or the hour before bed, and set expectations for how and when devices can be used during the school week.

3. Reset Sleep Schedules

Sleep plays a vital role in mood, memory, and academic performance. Many children go to bed later and sleep in during the summer, which can make the first week of school a rough transition. Start moving bedtime earlier in 15-minute increments every few nights. Aim for 9–11 hours of sleep for school-age children and teens, and make sure screens are off at least an hour before bedtime to promote better rest.

Stay ahead of the Stress.

Preparing for the school year doesn’t have to be stressful. By taking small steps now to adjust routines, screen use, and sleep, you’re helping your child step into the new year with the energy, focus, and confidence they need to succeed.

Riley Tanner, MA
Clinical Intern
Southern Illinois Institute of Behavioral Health
www.siiobh.com

07/18/2025

We are excited to introduce you to our newest provider - Jenna Callantine!

Jenna is a fantastic clinician and since she joined our team we have heard excellent reviews from her clients. If you have been thinking about starting or re-starting therapy do not hesitate to give us a call. Jenna has immediate appointment availability including evening and weekend. We know, in our area, there have often been waitlists when you have reached out for mental health help. Please let us assist you now without the wait. Call 618-710-4123 to set up an appointment with Jenna.

Jenna Callantine, Pre-Licensed Professional, Glen Carbon, IL, 62034, (618) 912-0831, Are you facing a challenging time or struggling with emotional concerns? You're not alone and support is available. I specialize in working with individuals dealing with a range of issues, including depression, anxi...

07/18/2025

Benefits to a Daily Routine

Let’s talk about something simple that pays huge dividends: having a daily routine. I don’t mean a rigid, minute by minute, drill sergeant schedule. I’m talking about a steady rhythm that anchors your day and frees your mind for the good stuff.
Here’s why it matters👇
________________________________________
🧠 Mental Wins

1. Fewer Decisions, Less Stress
When you automate the basics—wake up time, workout slot, and even when you check email—you cut down “decision fatigue.” Your brain stays fresh for real problem solving instead of “what should I do next?”

2. Built In Momentum
Tiny, repeatable actions snowball into confidence. Knock out your routine’s first task and you’ve already scored a win before 8 a.m.!

3. Anxiety Buffer
Predictability calms the nervous system. Knowing that you’ll journal at 7, walk at noon, and unplug at 10 sends a reassuring signal: you’re in control. That lowers cortisol and lifts mood over time.

4. More Creative Bandwidth
Structure sparks creativity. When your core needs are on autopilot, your mind can wander in the best ways—perfect for brainstorming that next project or simply daydreaming.

💪 Physical Benefits

1. Consistent Sleep Cycles
Going to bed and waking up at the same time trains your circadian rhythm. Result: deeper sleep, faster recovery, brighter mornings.

2. Habit Stacked Movement
Schedule a 15 minute stretch or Peloton ride right after breakfast, and watch it become as automatic as brushing your teeth. Regular movement improves cardiovascular health, flexibility, and metabolism.

3. Smarter Fueling
Eating meals around the same windows stabilizes blood sugar, reduces cravings, and keeps energy steady—no more mid afternoon crashes.

4. Injury & Burnout Prevention
Planning rest days, hydration breaks, and screen free intervals protects joints, eyes, and mental stamina. Your future self will thank you.

🚀 Getting Started
• Pick One Keystone Habit. Maybe it’s a 10 minute morning walk or a consistent bedtime. Nail it for a week.
• Stack, Don’t Jump. Layer the next habit on top once the first feels easy.
• Use Visual Cues. Calendar alerts, sticky notes, or a habit tracking app make the routine visible—and harder to ignore.
• Stay Flexible. Life happens. If you miss a task, pivot instead of quitting. Progress beats perfection.

Rachel Daly, LCSW
Licensed Clinical Therapist
Southern Illinois Institute of Behavioral Health
www.siiobh.com