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Sego Lily Counseling

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United States
Pleasant Grove, UT
Sego Lily Counseling

Mental health outpatient therapy in Utah county. Most insurances accepted.

02/19/2026

Living with POTS in Utah County? The 'brain fog' and fatigue aren't just physical they take a massive toll on your mental health. Our specialized POTS support group is designed to help you navigate the unique grief of chronic illness. You don’t have to manage the flare-ups alone.

02/16/2026

Growing up in Utah, many of us were taught that 'kindness' means saying yes to everything. But if your 'yes' comes at the cost of your peace, it’s not kindness it’s self-abandonment. Boundaries are the bridge that keeps relationships healthy, not the wall that ends them.

02/12/2026

Anxiety isn't just in your head; it’s in your racing heart, your tight chest, and your restless sleep. In our Pleasant Grove office, we often see how chronic stress manifests physically. You aren't 'making it up'your body is stuck in a loop. Let’s talk about how to break it.

02/09/2026

February can feel like the longest short month. Practice Radical Acceptance of the weather and the pace of life. Letting go of the "struggle" against winter brings internal peace.

02/05/2026

Your thoughts are like clouds passing by you don't have to chase every one. Practice Observing your thoughts without judging them. Just notice, label, and let them go.

02/02/2026

Heading toward Valentine's? Use the GIVE skill (Gentle, Interested, Validate, Easy manner) to strengthen your connections. Clear communication is the foundation of intimacy.

01/29/2026

The deep chill of January can feel harsh, not just on our skin, but on our mental health. When the world feels cold and overwhelming, DBT (Dialectical Behavior Therapy) teaches us that comfort isn't just a luxury—it’s a necessity for emotional regulation.

Self-soothing is a distress tolerance skill that uses your five senses to ground you in the present moment and lower your body's stress response.

Try this Sensory Grounding practice today:
- Sight: Watch the snow fall outside or look at a photo of a place that makes you feel safe.
- Sound: Listen to a calming "winter cozy" playlist or the crackle of a fire.
- Smell: Light a candle with a warm scent like vanilla or cedar-wood.
- Taste: Savor a hot cup of herbal tea or cocoa, noticing the warmth and flavor.
- Touch: Wrap yourself in the softest blanket you own or put on warm, fuzzy socks.

By intentionally choosing winter comfort, you are practicing sensory grounding—telling your nervous system that even if it's cold outside, you are safe and cared for.

At Sego Lily Counseling, we help you build a toolkit of skills to navigate life's challenges with compassion and grace. You are worth the effort it takes to feel comfortable.

Want to dive deeper into DBT skills? We offer DBT Skills Training groups at our locations in Pleasant Grove, Spanish Fork, and more. Click the link in our bio to join us!

01/26/2026

By late January, many New Year’s resolutions start to fade. Often, this happens because our goals were built on "shoulds"—external pressures from society, family, or social media—rather than our own deeply held values.

In Cognitive Behavioral Therapy (CBT), we focus on values-based living. While a goal is something you can "check off" a list, a value is a direction you move in for a lifetime.

The CBT Shift: From Pressure to Purpose
If your goal feels like a chore, ask yourself: What is the value behind this?

The "Should": "I should go to the gym every day." (Focus: Guilt/Pressure)
The Value: "I value my physical health so I can show up for my family with energy." (Focus: Purpose)

When your daily actions align with your CBT goals, you stop performing for others and start living with intentional living. This shift transforms "resolutions" into a meaningful journey of self-discovery.

Try This Today:
Pick one goal you’re struggling with. Ask yourself: "Does this reflect who I want to be, or who I think I'm supposed to be?" At Sego Lily Counseling, we work with you to uncover your true potential and lead a life that is truly worth celebrating.

Ready to live with more purpose? Our therapists are trained in CBT and mindfulness-based therapy to help you align your life with your values. Click the link in our bio to schedule a session.

01/24/2026

The cozy days of winter can sometimes tip into a feeling of isolation. It’s easy to pull away, retreat inward, and feel that heavy blanket of loneliness settle in.

When you feel the urge to isolate, try a powerful DBT Distress Tolerance skill: Pros & Cons. This mindful pause helps you weigh the immediate "comfort" of pulling away against the longer-term benefits of connection.

How to Use Pros & Cons for Isolation:
Grab a notebook or simply think through these questions:
1. Pros of Isolating:
What are the immediate benefits? (e.g., no need to pretend I'm okay, avoids potential rejection, less effort).
2. Cons of Isolating:
What are the long-term costs? (e.g., deeper loneliness, missed opportunities for joy, worsening mood, lack of support).
3. Pros of Connecting:
What are the immediate benefits of reaching out? (e.g., might feel a little better, sense of accomplishment, potential comfort).
4. Cons of Connecting:
What are the immediate costs? (e.g., requires effort, might feel awkward at first, risk of discomfort).

This exercise helps you see that while isolating might offer short-term relief, the long-term costs to your mental health self-care are often much higher. Conversely, the initial discomfort of connecting usually leads to much greater rewards.

Choosing connection is an intentional act of self-care—a brave step towards a life worth celebrating, even in the depths of winter.

If you're struggling with loneliness or isolation, Sego Lily Counseling is here to help you build skills for connection and well-being. Visit the link in our bio to connect with us.

01/22/2026

Do you ever feel like your "logical brain" knows you’re safe, but your "emotional brain" is still reacting to something from the past?

This is often because trauma isn't just a memory—it’s a physical state stored in your nervous system. When we experience something overwhelming, our brain can "freeze" that memory, along with all the original sights, sounds, and feelings.

At Sego Lily Counseling, we specialize in EMDR (Eye Movement Desensitization and Reprocessing). Think of EMDR as a way to "unstick" those old files so your brain can finally process them and move them into the past where they belong.

Signs your brain might be "stuck":
You have "over-the-top" reactions to small triggers.
You struggle with "perfectionism" or "people-pleasing" as a survival tactic.
You feel a constant sense of dread or "waiting for the other shoe to drop."

Healing is possible. You don't have to carry the weight of the past into your future. We are here to help you understand, heal, and grow into a life that is worth celebrating.

Curious if EMDR is right for you? Click the link in our bio to learn more about our trauma-informed approach or to schedule an intake with one of our EMDR-trained specialists.

01/19/2026

Does your "Internal Critic" speak louder than your progress? Usually, we are far harder on ourselves than we would ever be on a friend.

In Cognitive Behavioral Therapy (CBT), we use a skill called Cognitive Reframing. This isn't about "forced positivity"—it’s about finding a more accurate, compassionate, and helpful way to view your reality.

How to Reframe Your Thoughts Today:
1️⃣ Catch it: Notice when you’re using "all-or-nothing" words like always, never, or should.
2️⃣ Check it: Ask yourself, "Is this thought 100% true? Is it helping me grow, or just making me suffer?"
3️⃣ Change it: Create a reframe that acknowledges the challenge but offers grace.

Try these shifts: ❌ "I'm failing because I'm not reaching my goals." ✅ "I am learning what works for me, and growth takes time."

❌ "I should be further along in my healing by now." ✅ "Healing isn't linear, and I am honoring my pace."

At Sego Lily Counseling, we believe your potential is worth celebrating. When you change your narrative, you change your life.

Ready to silence the critic and start your healing journey? Click the link in our bio to meet our team of specialists. We can do this together.

01/12/2026

When the days are short and the air is cold, it’s natural to feel the pull of the winter blues. ☁️ You might feel a strong urge to stay under the covers, pull the blinds, and isolate yourself from the world.

While rest is important, sometimes these urges are fueled by seasonal depression rather than a true need for sleep. In DBT skills training, we use a powerful tool called Opposite Action.

The Logic: If your emotion doesn't "fit the facts" of your current situation, acting on your urge will only keep you stuck in that mood. To change how you feel, you must change what you do.

How to Practice Opposite Action Today:
- If you feel like isolating: Reach out to one friend or family member for a quick text or call.
- If you feel like staying in the dark: Open every curtain in your house or step outside for 5 minutes of fresh air.
- If you feel like being inactive: Do a 10-minute stretch or a quick walk around the block.

Taking that first step is the hardest part, but movement is the medicine for the slump. By doing the opposite of what sadness tells you to do, you are taking a brave step toward a life worth celebrating.

Feeling stuck in the winter blues? Our therapists at Sego Lily Counseling specialize in DBT and CBT to help you find your momentum again. Visit the link in our bio to get started.

Address

1396 W State Road
Pleasant Grove, UT
84062

Opening Hours

Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 7pm

Website

http://www.Segolilycounseling.com/

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