Shannon Stonebrook, Licensed Professional Counselor

03/31/2025

As I watched two baby birds fly all around my backyard early this morning, I was reminded of how spring offers so many opportunities to practice mindfulness. From the sights and sounds of birds to the early signs of growth on trees, there’s so much to notice and take in. I intend to make more time to slow down and smell the roses, as they say, during this period of growth. Practicing mindfulness is ongoing, and I think spring offers a great reminder of the benefits it delivers.

01/01/2024

Wishing everyone a happy new year! As I begin the new year, I’m reflecting on how grateful I am to celebrate 10 years in private practice. These past 10 years have—without a doubt—been the best in my professional life. I am humbled and honored to have worked with every client along the way. I look forward to getting to do this meaningful work in the upcoming year and beyond.

11/22/2023

Wishing everyone a very Happy Thanksgiving. I believe that looking for the things (including the very minor things) to be grateful for on a daily basis helps us to become more naturally grateful. I am grateful for so much, and truly feel so thankful that I get to do the meaningful work that I feel called to do.

05/01/2023

Do you ever think about what part you might play when you’re feeling stuck about something in life? I know I need to get out of my way sometimes. Many times. Acceptance and Commitment Therapy (ACT) offers a great tool for this. When you have a decision to make, think about whether an action will take you away from what you want (the life that you want) or bring you towards it. It’s such a simple concept, but can really make a difference when we take that time to think before we act.

03/29/2023

Who would have known that having foot surgery would be an opportunity to be reminded of important life lessons? I certainly didn't. I dreaded having surgery for months, as it meant no driving, working out, or pretty much doing anything active for six weeks post-surgery. I'm usually on the go, so I started to have anxiety about how miserable I was going to be post-surgery for weeks leading up to it. Surprisingly, that hasn't been the case. I'm four weeks into my recovery now and while I miss some things for sure, I've also been intentional about practicing gratitude. And I realized that I have so much to be grateful for. This was a minor inconvenience, but nothing serious. Thankfully. And I have been so grateful to have support and acts of kindess from family, friends, colleagues, and clients.

This has also reminded me of the importance of asking for help and accepting it. Like many of us, I sometimes struggle with that. But I've had to get over it with my surgery. And it's been nice for me and also for those who have been able to help. Research shows that serving others helps us to feel better, and I have seen that with those who have graciously been there for me in my recovery.

I've also been reminded of the importance of attitude. Instead of focusing on what I can't do, I'm focusing on what I CAN do. And I can do a lot. I'm thankful to be able to do the work that I love remotely when necessary. Slowing down has allowed me to do some things that I either didn't have or make time for before. And just because I can't do my workouts of choice right now, I discovered that I can use a punching bag (being mindful of my foot, of course) and that may just help my golf swing when I get to go back to my favorite activity!

One last reminder is how fruitless my anxiety was leading up to the surgery. I wasted energy worrying about things that haven't come to pass. And that's the case with anxiety for many of us much of the time. So I have also been practicing what I talk with clients about much of the time--challenging anxious thoughts and replacing them with more realistic and positive alternatives. And, unsurprisingly, that works!

12/14/2022

These are great reminders to follow at all times, but maybe something to pay attention to even more during the holiday season.

11/11/2022

Self-talk. It’s a topic that comes up regularly with my clients. If we aren’t aware of the negative things we say to ourselves about ourselves, we can’t work on being kinder to ourselves. We often have so much compassion for others, but struggle with self-compassion. Whether it’s writing down the negative, untrue thoughts we have about ourselves and challenging them with more realistic statements, or reminding ourselves of even our smallest achievements and successes, it can all add up to being much kinder towards ourselves.

10/03/2022

This is too good not to share. Such a great reminder of how important it is to take small steps.

Sleep tight everyone! ❤️ Paul

09/14/2022

Two of my clients asked (jokingly, I think) this week if they could put me on retainer so that I could be available to talk any time of day that they need. We laughed about it, but the reality is that some people don't have others to talk to when they're feeling down, stressed, or just want to vent about a rough day at work. I've shared a resource with my clients that offers free 24/7 emotional support by trained listeners and will include it here. They're not therapists, but they are caring volunteers who are there to lend an ear and support. Here's the site to keep in mind in case you find yourself in a spot when you need someone to just listen and be kind:

Whether you’re looking for a therapist or just someone to talk to right now during some difficult times, 7 Cups is a place where you can be heard. Start for free today.

05/11/2022

Practicing kindness doesn’t cost a thing, and it pays dividends. We know how nice it feels to be the recipient of kind words or a thoughtful gesture. But research suggests that practicing kindness is good for us, too—potentially resulting in fewer health problems (like sleep disorders and heart disease) and greater longevity. Remember that you have the power to not only make someone’s day with an act of kindness, but to also do something good for yourself.

05/04/2022

Spring is a season often considered to be equated with growth and fresh starts. Whether that means trying something new outside of your comfort zone or working on changing problematic behaviors or ways of thinking, there’s always room to grow. Just like the baby bunnies who arrived this spring in my backyard, I look forward to continuing to grow by exploring and discovering what brings me joy.

02/02/2022

The winter blues. It’s a topic that has come up during sessions regularly over the past couple of weeks. And with that cute groundhog in PA announcing this morning that there will be six more weeks of winter, it may seem like no end is in sight.

What to do? I, too, feel this winter is dragging on. I find that working out every morning helps me to feel less blah as I start my day. But that may not be the answer for everyone. Embracing the snow with a fun activity (if there’s snow where you are) can be helpful as might as well have fun if it’s going to be around. Drinking hot tea or cocoa under a warm blanket often works. Maybe trying out a new indoor hobby. And watch that you’re not too isolated, by calling friends and family or reaching out for help. Any other great ideas you’d like to share?