Waller Oaks Counseling

12/08/2025

12/07/2025

“Dreading the holidays? Here’s how to get through” — if the holidays leave you feeling overwhelmed, alone, or emotionally drained, this one’s for you. 💛
Tune in for honest, practical tips on coping with holiday stress, family drama, grief, and the “Christmas blues.” Because your mental health matters — even during the festive season. ✨

Podcast Episode · Let's Talk About Mental Health · 12/07/2025 · 25m

12/04/2025

✨ Thoughtful Thursday ✨
Today’s gentle reminder: slow down long enough to hear yourself think.

We move through our days at full speed—supporting families, juggling responsibilities, caring for everyone around us. But reflection is where growth begins. Taking even a few minutes to pause, breathe, and check in with your thoughts can help you understand what you truly need.

Ask yourself today:
🌿 What’s weighing on my heart?
🌿 What moment brought me joy?
🌿 What do I need more (or less) of?

Reflection isn’t indulgent—it’s intentional self-care. And you deserve the space to reconnect with yourself.

Take a quiet moment today. Your mind and spirit will thank you. 💚
—Waller Oaks Counseling

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11/30/2025

🌿 Self-Care Sunday: Navigating the Post-Thanksgiving Feels 🌿

Thanksgiving is officially behind us, and for many people, the after can feel just as heavy as the holiday itself. Maybe you’re feeling emotionally drained, overstimulated, overwhelmed by family dynamics, or simply exhausted from doing “all the things.”

Today is your reminder that it’s okay to slow down. 🧡
It’s okay to rest.
It’s okay if this weekend brought up more stress than gratitude.
And it’s okay if you need a little extra tenderness with yourself today.

Here are a few gentle ways to care for yourself this Self-Care Sunday:

✨ Reset your nervous system. Deep breaths, a warm shower, or a quiet moment outside can work wonders.
✨ Release the pressure. You don’t have to jump back into productivity mode. Ease into the week.
✨ Nourish your body. A balanced meal, a big glass of water, or a cozy cup of tea can ground you.
✨ Set boundaries for the week ahead. What do you need to feel supported?
✨ Validate your experience. Your feelings—good, bad, or mixed—are completely valid.

Whether your holiday was peaceful or complicated, today is a perfect day to check in with yourself and honor your emotional needs. 🍂

Take what you need, leave what you don’t.
Your wellbeing matters — today and every day. 🤍

— Waller Oaks Counseling

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11/24/2025

🎄 Coping With Grief During the Holidays 💛

The holidays can be a beautiful season—but for many, they also bring a deep ache. Whether you’re grieving a loved one, a relationship, a season of life, or the version of life you thought you’d have… your feelings are valid.

If you’re hurting this holiday season, here are gentle ways to take care of your heart:

✨ Give yourself permission to feel.
Grief doesn’t take a holiday. It’s okay to cry, laugh, remember, or simply feel numb. There is no “right” way to grieve.

✨ Simplify your expectations.
You don’t have to do everything you normally would. Choose the traditions that bring comfort—and release the rest.

✨ Create a small ritual of remembrance.
Light a candle, hang a special ornament, make their favorite dish, or write their name on a ribbon. Honoring your loss can bring connection, not pain.

✨ Lean on your support system.
Talk to someone you trust. Let others help carry the weight for a moment—this is not a burden you’re meant to hold alone.

✨ Set gentle boundaries.
It’s okay to say “I can’t this year,” or to step outside when feelings become overwhelming.

✨ Practice moments of self-compassion.
Warm tea, a quiet walk, journaling, snuggling your pet, or simply taking a deep breath—small acts of care matter.

✨ Seek professional support if needed.
Grief can feel isolating, but you don’t have to navigate it on your own. Therapy can provide a safe space to process and heal.

💚 If this season feels heavy, please remember: you’re not alone. Healing isn’t linear, and there is no timeline you have to meet. One gentle step at a time is enough.

— Monica at Waller Oaks Counseling
“Helping you find peace, even in the hardest seasons.”

11/12/2025

🌲✨ Holiday Stress Is Real — Here’s How to Find Calm Amid the Chaos ✨🌲

The holidays can be joyful, but they can also bring a mix of stress, pressure, and overwhelm. Between busy schedules, financial strain, and family dynamics, it’s easy to forget to take care of you.

Here are a few ways to protect your peace this season:
💚 Set Boundaries: It’s okay to say no — to extra events, unrealistic expectations, or draining conversations.
💚 Simplify: Focus on what truly matters, not perfection. Sometimes “good enough” really is good enough.
💚 Pause & Breathe: Even a few deep breaths can help your nervous system reset when things feel too much.
💚 Stay Grounded: Keep routines that help you feel stable — walks, journaling, or quiet time with your pet (Dakota would approve 🐾).
💚 Reach Out: You don’t have to go through stress alone. Talking it out can make a world of difference.

If this season feels heavy, know that support is available. 🌿
At Waller Oaks Counseling, we help individuals find balance and calm — even during the busiest times of year.

📞 346-586-6381
💻 www.walleroakscounseling.com

11/12/2025

11/05/2025

🍂 Wellness Wednesday: Seasonal Self-Care 🍂

As the seasons change, so do our minds and bodies. Shorter days and cooler weather can bring shifts in energy, mood, and motivation — and that’s okay. 🌤️

Here are a few gentle reminders to help you stay balanced this season:
🍁 Get sunlight when you can — even a short morning walk can lift your mood.
🍁 Keep a cozy routine that includes movement, rest, and connection.
🍁 Eat warm, nourishing foods that comfort your body.
🍁 Allow yourself to slow down — nature does, too. 🌿

Change is part of growth. Take this season as an invitation to reset, reflect, and care for yourself in new ways. 💚

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10/31/2025

🌿 Feel-Good Friday 🌿
Let’s talk about how your body helps your mind heal. 💫

Somatic (body-based) methods remind us that regulation isn’t just thinking calm thoughts — it’s feeling safety in the body. When our nervous system gets overwhelmed, gentle movement, grounding, or breathwork can signal to the brain: “I’m safe now.”

✨ Why somatic tools help:
• They calm the stress response and lower cortisol
• They reconnect you to your body’s natural rhythm
• They release tension held from past experiences
• They build resilience — helping you bounce back faster after stress

Try this today:
💧 Place a hand over your heart and another on your belly.
Inhale slowly through your nose for 4 counts, hold for 2, and exhale through your mouth for 6.
Feel your heartbeat steady.
Notice — your body already knows how to return to balance.

Your body is your ally. Treat it with kindness, and it will help your mind rest. 💚

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10/30/2025

Wellness Wednesday 🌿
Let’s talk about having a “flexible brain.” 🧠✨
Mental flexibility helps you shift gears, adapt to change, and bounce back when life throws curveballs. When your brain is flexible, you’re better at problem-solving, managing emotions, and communicating with the people you love.

Benefits of a flexible brain:
• Less stress + better coping in tough moments
• Clearer thinking and smarter decision-making
• Stronger relationships (hello, perspective-taking!)
• More creativity and confidence to try new things

Try these mini-flex builders today:

1. Name-Shift-Choose: Notice a thought → shift your attention to your breath → choose your next small step.
2. Tiny “opposite” action: If you feel like avoiding, do 2 minutes of the task.
3. Perspective flip: Ask, “What’s another way to see this?”
4. Body reset: 4–6–8 breathing (inhale 4, hold 6, exhale 8) to calm & reset.
5. Play: Puzzles, new routes, or learning a small skill keep your brain adaptable.

Remember: flexibility is a practice, not a personality trait. Little reps, big gains over time. 💪

If you or your child could use support building flexible thinking and emotion regulation, I’m here to help. 💬

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10/27/2025

🌿 Mental Health Monday: The Circle of Control 🌿

One of the best ways to reduce stress and anxiety is to focus your energy on what you can control — not what you can’t. This simple idea is known as the Circle of Control.

🟢 Inside Your Circle:
These are the things you have power over.

Your attitude and reactions

The effort you put into tasks

The words you choose

How you treat others

The boundaries you set

⚪ Outside Your Circle:
These are the things you can’t control, no matter how much you worry.

Other people’s opinions or choices

The past

The weather

Traffic

Unexpected challenges

💡 Why it matters:
When we spend energy trying to control the uncontrollable, we feel anxious, frustrated, and drained. Shifting focus inward — to your own thoughts, actions, and responses — brings calm, confidence, and clarity.

✨ This week, try this: When you feel overwhelmed, pause and ask yourself, “Is this inside or outside my circle of control?” Then, redirect your focus to what’s within your power.

🌳 Waller Oaks Counseling | Helping you find peace in what you can control

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