Walters Counseling, LLC

12/03/2025

Welcome to National Stress-Free Family Holidays Month! (It just rolls off the tongue, right?) December can be a stressful month. Between normal day-to-day tasks, social events, planning, decorating, and shopping for holidays, and the stress of travel, it can become an overwhelming experience, to say the least. Try to take some time every week, if not every day, to slow down and stay present in the moment. Maybe it's just 10 minutes to gather up your family and have hot chocolate together. Or perhaps you need to get cozy under a soft blanket and read. It could be that you take your bath with some peppermint oil this time of year. Whatever it is, actively schedule it in for yourself this month and give yourself routine breaks.

11/26/2025

Happy Thanksgiving!

11/19/2025

When is the last time you hugged someone? A fair amount of research has been completed on hugging, and it is generally accepted that 20 seconds is the minimum length for a hug that increases the feel-good chemicals in our body, and increases the feeling of connection with the person we are hugging. Have a stressful situation coming up later in the day? Get a hug from a loved-one beforehand! Feeling disconnected from your partner? While not a long-term solution, a hug will help bring you together. Your kid seems a bit overly-emotional? Try a long hug and see what happens. https://www.psychologytoday.com/us/blog/the-asymmetric-brain/202510/people-who-hug-daily-are-less-depresse

Is hugging frequently linked to better mental health? A new study from Germany provides an answer.

11/12/2025

Carl Rogers, in "Becoming a Person": "The curious paradox is that when I accept myself just as I am, then I can change." To many, this is (understandably) a baffling concept. How can I change just as I have truly accepted myself? Doesn't one negate the other? In truth, accepting ourselves frees us from the judgements and pressures that actually prevent change and forward movement. When we feel judged, whether from within or without, we tend to freeze and focus on the negatives. Self-acceptance allows us to look upon ourselves without criticism, and to evaluate our strengths and weaknesses without the emotional responses that typically stop us in our tracks. In can be a long, hard process, and may come and go, but is the ultimate goal.

11/05/2025

"I have not failed. I've just found 10,000 ways that won't work."--Thomas Edison
You also have not failed, and are not a failure. You have learned much from your experiences, including things that have and have not worked in a variety of situation. Take that information and try to find new ways to problem solve, to evaluate your life, and to find increased contentment within yourself.

10/29/2025

I can't believe I'm re-posting from BuzzFeed, but when you see good information... ADHD can be a difficult diagnosis to nail down, particularly as an adult. So many of the symptoms can feel unconnected, and so may not be reported, or can look like they are actually something else, such as anxiety or depression. If you experience a few of the symptoms on this list, you may want to consider getting an evaluation. Counseling and medication can significantly help symptom management.

Attention-deficit/hyperactivity disorder presents differently when you're older. Here are the red flags to look for.

10/22/2025

Sometime around 3am appears to be the sleep witching hour. I hear over and over again, from friends, family, and clients (and personal experience), that this is when they wake and have difficulty falling back asleep, sometimes never truly doing so. Many people find meditation or journaling helpful at this time of day. Finding a calm, dimly let spot in the house to go read for a short time can also help to reset. Avoid phones, or screens of any kind, even if you have blue light filters on; these wake our brains, which is the opposite of what we want at this time of day. Try not to force yourself to "tough it out," just laying in bed until you eventually go back to sleep, as this creates poor sleep habits and typically results in a much lower level of sleep.

There can be many reasons someone consistently wakes up around 3 a.m. Learn what it says about our sleep and our bodies.

10/13/2025

The agency that works to support the mental health of all Americans is slowly (or not so slowly) being dismantled. SAMHSA, which manages the National Su***de Hotline and provides billions of dollars in grants toward mental health and substance abuse services, has again been forced to lay off workers. Eliminating this agency will be the equivalent of shutting down both the hotline and all of the organizations that utilize the grants to provide services to their communities.

Sources tell NPR that more than 100 employees have been laid off at the Substance Abuse and Mental Health Agency. The Centers for Disease Control and Prevention had some cuts reversed late Saturday.

10/08/2025

We all have implicit bias. This bias subconsciously affects decisions we make and the way we interact with others. If we don't know ours, we also cannot work to change them and the related behaviors. Several researchers have created Project Implicit, where they have created several surveys that we can take at home. In addition to using these for their research, this also allows us to gain a better understanding of where our implicit biases lie. Hopefully, increased understanding can lead to changes in our reactions to and interactions with others.

On the next page, you'll be asked to select an Implicit Association Test (IAT) from a list of possible topics. We'll also ask you (optionally) to report your attitudes or beliefs about these topics and give you some information about yourself. We ask these questions because the IAT can be more valua...

10/01/2025

Many, but admittedly not all, people had believed that the debate over Autism Spectrum Disorder and vaccines had largely been closed. Much research has been done on this topic over several decades, and it strongly suggests that there is not a correlation between these medications and ASD. We have recently had very prominent public figures question this information, and pose new, highly unproven "facts" about ASD. The recent news conference seems to be geared toward instilling new fears and doubts in parents, along with pressures on women specifically. It is important to note that doctors have disputed the information touted, and have expressed concerns about some dangerous conditions going untreated during pregnancy. I encourage everyone to learn how to access, read, and interpret medical research of all kinds in order to determine for themselves the reliability of information presented from anyone in public positions, and to aid in making very personal decisions. Even if intentions are positive, misinformation is always harmful.

Podcast Episode · The Daily · 09/23/2025 · 28m

09/24/2025

September is Su***de Prevention Month. Over 49,000 people in the United States died by su***de in 2023, with 12.8 million having had thoughts about su***de. Those numbers are staggering. If you or someone you know is experiencing thoughts of su***de, get help. The national hotline number is 988. There are many other resources available, often geared toward helping people in specific populations.

Throughout the month of September, mental health organizations around the country recognize Su***de Prevention Month. ACA is working to develop a collective understanding and awareness of su***de in order to prevent it every day.

09/18/2025

AI programs, such as ChatGPT, are being used more and more for any number of functions. They are so widely used, that many fear long-term repercussions, such as changes in education due to lack of individuality. What many don't realize, however, is that they are meant for short questions, not ongoing discussions. When they are used for long conversations, their functioning changes and they move into supportive, "yes-and" style responses, which can have dangerous consequences for the user. Be aware of the pros and cons of these programs, and always seek profession help for any mental health concerns you may be experiencing.

Podcast Episode · The Daily · 09/16/2025 · 44m