Primary Care Solutions of Ohio

12/30/2025

Get your self care plan ready for 2026!

Tired of being unsure, and feeling unsafe? No better time than today to do something different.
Call our offices and schedule your first visit in 2026! If you are in Cincinnati, Columbus, Toledo, Cleveland, or Dayton we are happy to schedule an appointment.

Fill out the inquiry form on our website and get ready for a

12/24/2025

The holidays can be full of joy — and they can also be full of pressure. If you’re feeling stretched, tired, or emotionally heavy, this is your gentle reminder to pause and take care of you.

💛 Little reminders for the season:
• You are enough.
• It’s okay to have bad days.
• Not every thought deserves your belief.
• Be kind to yourself.
• You are deeply loved.

Self-care doesn’t have to be big or perfect. Sometimes it’s saying no, resting without guilt, asking for help, or taking a quiet moment to breathe. Those small acts matter.

At Primary Care Solutions, we believe caring for your mental health is one of the most meaningful gifts you can give yourself — during the holidays and beyond.

If you need support, we’re here to walk with you.

🌿 Learn more or schedule an appointment:
primarycaresolutions.org/pcsofohio

12/19/2025

The holidays can be joyful, but they can also be heavy. Expectations, memories, financial stress, loneliness, and shorter days can all make bad days feel even harder. If this season feels overwhelming, we want to offer you a small gift — a gentle reminder that you deserve care, too.

Here’s a little Self-Care Gift from Primary Care Solutions 💛
Whether you try one idea or a few, small acts of compassion toward yourself can shift the day:

✨ Try an affirmation
🌿 Walk in nature
🕯️ Light your favorite candle
📖 Write in a journal
🌅 Watch the sunrise
🍲 Cook your favorite meal
💭 Make a vision board
💨 Breathe deeply
💜 List 5 things you love
😴 Take a restorative nap
🚶🏾 Go for a long walk
🧘 Exercise or stretch gently

And if today is one of those days where self-care doesn’t feel like enough — you don’t have to go through it alone.

Crisis Support in Ohio

If you or someone you love is struggling, help is available 24/7:

📞 Call or Text 988 — Ohio’s Su***de & Crisis Lifeline
💬 Chat online: 988lifeline.org
📱 Ohio CareLine: 1-800-720-9616 (emotional support & mental health assistance)

Want to talk to someone in person?

Primary Care Solutions offers culturally responsive, trauma-informed mental health services at multiple Ohio locations:

📍 Toledo – Central Office
📍 Lima Office
📍 Cleveland Office
📍 Dayton Office

Find details or request an appointment at:
🌐 primarycaresolutions.org/pcsofohio

This season, treat yourself with the same kindness you offer everyone else. Your mental health matters — not just on the good days, but on the hard ones too. 💛

12/17/2025

As the days get shorter and Ohio settles into its deep winter chill, many people begin to feel the weight of Seasonal Affective Disorder (SAD) — a form of depression linked to seasonal changes. If you’ve noticed lower energy, mood shifts, or increased sadness during the winter months, you’re not imagining it. And you’re not alone.

SAD is common in regions with long, dark winters (yes, Ohio… we’re looking at you), but there are research-backed ways to support your mental health through the season.

Here are some tips and tools you can start using now:

🟦 Light Therapy
A 10,000-lux light therapy box used for 20–30 minutes in the morning can boost serotonin and regulate your body clock. Many Ohioans see real improvement within days to weeks.

🏃🏽 Regular Exercise — Indoors or Outdoors
Movement increases endorphins and lowers stress. Even a brisk 15-minute walk in daylight can help, and indoor home workouts count too.

🥗 Nutrient-Dense Eating
Research links Vitamin D, Omega-3s, and balanced meals to improved mood. Fatty fish, leafy greens, nuts, seeds, and fortified foods are winter powerhouses.

💛 Social Connection (Even When It’s Cold)
Isolation intensifies symptoms. Consider phone calls, group activities, virtual meetups, or community events — connection is medicine.

🌲 Nature Exposure — Even in Winter
Studies show that cold-weather nature exposure boosts mood. Bundle up, take a slow walk, listen to the crunch of snow, and let your senses ground you.

📅 “Schedule the Joy”
Intentionally plan things you enjoy so winter doesn’t decide your mood for you: art, cooking, music, puzzles, dance, reading — joy on purpose is protective.

🔥 Warmth-Based Regulation
Research shows that warming the body — hot baths, heated blankets, sitting near a fireplace — can decrease depressive symptoms by calming the nervous system.

🎨 Creative Expression Therapy
Journaling, painting, or music engages parts of the brain associated with emotional processing and resilience. You don’t have to be “good” at it — you just have to try.

📚 Dawn Simulation Alarms
These devices gradually brighten your room before you wake, supporting natural circadian rhythms that winter disrupts.

If SAD is impacting your daily life, Primary Care Solutions is here with compassionate, culturally grounded mental health support. You deserve tools, therapy, and community that understand you.

🧡 Learn more or schedule an appointment:
https://www.primarycaresolutions.org/pcsofohio

Together, we can help you find light in the winter season.

12/16/2025

Ditto… you are not obligated to enter spaces that are unsafe for you mentally physically emotionally or spiritually. Have an alternate plan and do something self affirming. Periodt!

For many, navigating complicated dynamics or dealing with relatives who trigger stress can turn what should be a celebratory season into an exhausting and overwhelming experience. If this sounds familiar, you’re not alone. Here are some practical strategies to protect your mental health during holiday gatherings: https://www.familyaware.org/holiday-tips-protect-your-mental-health-around-difficult-family/

12/11/2025

Sharing this excellent post! Because this is something everyone can get behind. Write your list! Stay on the path. If you haven’t started yet, call us or an agency near you.

12/06/2025

🎄✨ The holidays can be wonderful—and overwhelming.
Between family gatherings, shopping lists, and year-end pressure, it’s easy to feel like you’re running on empty. This season, give yourself permission to slow down and breathe.

Here are a few gentle ways to find calm in the chaos:
🌬️ Take a few deep breaths before tackling the next task
🚶🏽‍♀️ Step outside for a short walk and reset
💬 Talk to a friend or loved one about how you’re feeling
📱 Take a break from social media
😴 Prioritize rest—your mind and body deserve it
💛 Most importantly, be kind to yourself

You don’t have to do it all.
You just have to take care of you.

If you’re feeling stressed, anxious, or overwhelmed this season, our team at Primary Care Solutions is here to help.
Visit www.primarycaresolutions.org/pcsofohio
to schedule an appointment or learn more about our culturally relevant, trauma-informed mental health services throughout Ohio.

12/05/2025

🎄✨ The Holidays Don’t Have to Be Overwhelming ✨🎄
This oldie-but-goodie reminder from Century Villages
still rings true — taking care of your mental health is one of the best gifts you can give yourself this season.

Between shopping, family gatherings, and endless to-do lists, it’s easy to lose sight of balance. But in Northwest Ohio, there are so many simple ways to destress and recharge:

💆🏾‍♀️ Take a walk through one of Toledo’s Metroparks and breathe deeply.
🧘🏽 Join a free or low-cost community yoga or meditation class.
☕ Meet a friend for coffee instead of another rushed errand.
🎶 Put on your favorite playlist and dance while cooking dinner.
💬 Talk with someone — a trusted friend, family member, or one of our trauma-informed, culturally responsive therapists at Primary Care Solutions.

Remember: you don’t have to do it all. You don’t have to make it perfect. You just have to take care of you.

Let’s make this holiday season one of peace, balance, and emotional wellness.
💚 Visit us to learn more or schedule a session:
🌐 www.primarycaresolutions.org/pcsofohio

12/04/2025

December is here! Cue the family fun, gifting posts, vacations, and ….depression.

Our friends at NPR recently shared this article explaining why it’s ok to take a break from socials.

We couldn’t agree more. Here’s your cue - give your mental a break for a week!
You’re welcome.

Young adults who took just a one-week break from social media showed improvement in depression, anxiety and insomnia symptoms, a new study says. Plus, tips for how to take a break from your feed.

11/28/2025

Fellas, November is Men’s Mental Health Month—and this is your reminder that strength isn’t about holding everything in. Strength is honesty. Strength is vulnerability. Strength is choosing to heal.

At Primary Care Solutions, we know culturally relevant care isn’t just about race or background…
It’s about lived experience. It’s about representation. It’s about being seen.
And yes—that absolutely includes MEN.

Whether you’ve been carrying stress in silence, navigating grief, battling anxiety, or just trying to hold it together for everyone else… you don’t have to keep doing it alone.

We have male therapists ready to walk with you as you enter 2026 with clarity, peace, and a renewed sense of self. Therapy doesn’t make you weak—it builds you stronger than before.

✨ Give yourself permission to take up space, to ask for help, and to start fresh.
Your mental health matters. Your feelings matter. YOU matter.

Start your journey today:
🔗 www.primarycaresolutions.org/pcsofohio

Let’s make 2026 the year you show up for yourself in a whole new way.
You deserve that.

11/27/2025

🧡 This Thanksgiving, We’re Grateful — and Mindful. 🧡

As families gather to celebrate this season of gratitude, we pause to acknowledge that the holidays aren’t easy for everyone. For some, this time of year can bring feelings of loneliness, grief, or anxiety.

At Primary Care Solutions, we’re thankful for the opportunity to walk alongside individuals and families across Ohio—providing trauma-informed, culturally relevant care that supports healing and hope.

If the holidays feel overwhelming, please know you’re not alone.
💬 Reach out for help today.
📞 National Crisis Hotline: 988
📞 Ohio CareLine (24/7): 1-800-720-9616
📞 Veterans Crisis Line: Dial 988, then press 1

Your mental and emotional health matters—every day of the year.

From our family to yours, wishing you peace, comfort, and gratitude this Thanksgiving.

🌿 Primary Care Solutions
Lifting As We Climb | www.primarycaresolutions.org/pcsofohio