CBT Counseling Centers of North Carolina

05/25/2026

Reflection can be a powerful tool for growth — when it’s done in a healthy, balanced way.

Here are 5 ways to reflect without getting stuck in negative thinking:
🧠 Tune into your experience
Take a moment to pause and notice your thoughts and feelings. Writing them down can help you process what you’ve been through.
⚖️ Look at both the good and the hard
Don’t focus only on what went wrong. Reflect on your wins, growth and what you handled well, too.
🔍 Step back and get perspective
Seeing the full picture — not just one moment — can help you better understand what really happened and how you responded.
🔄 Shift your thinking
Challenge harsh or critical thoughts. Ask yourself what’s actually true and how you’d speak to a friend in the same situation.
💛 Allow yourself to feel
Tough emotions are part of the process. Let them be there without judgment — they don’t last forever.

Reflection isn’t about criticizing yourself — it’s about learning, growing and moving forward with more clarity. ✨ Need more help? http://spr.ly/6180B8RrA8

05/22/2026

Kids feel stress too — and sometimes, they need a break just like we do. 💭
Between school, activities, social pressures and even things like social media, many kids are feeling overwhelmed. In fact, 1 in 7 children experience anxiety, and nearly 1 in 4 high school students report poor mental health.
A mental health day isn’t about avoiding responsibilities — it’s about giving kids the space to reset and recharge.

A day off can help them:
✨ Restore a sense of calm
🧠 Refocus and improve concentration
💛 Reconnect with family, friends or activities they enjoy
🌿 Return to school with more energy and motivation

Signs your child may need a mental health day can include feeling overwhelmed, anxious, unusually irritable, withdrawn or exhausted after big events like tests or busy schedules.

Creating space for these conversations helps kids feel supported — and reminds them they don’t always have to push through on their own.

Sometimes, a small pause can make a big difference. 🤝
Need extra support? Go to http://spr.ly/6185B8Htpt

04/20/2026

Anxiety doesn’t look the same for everyone — and understanding the different types can help you better recognize what you or someone else may be experiencing. 💭

Here are a few common anxiety disorders:
🧠 Generalized Anxiety Disorder (GAD): Ongoing, excessive worry about everyday things
⚡ Panic Disorder: Sudden panic attacks with physical symptoms like a racing heart or shortness of breath
👥 Social Anxiety: Intense fear of being judged or embarrassed in social situations
🎯 Phobias: Strong fear of a specific object or situation (like flying, heights or animals)
💔 Separation Anxiety: Fear of being away from loved ones
😟 Obsessive-Compulsive Disorder (OCD): Unwanted thoughts (obsessions) and repetitive behaviors (compulsions)

Anxiety is more than just stress — but it’s also treatable, and support is available. 🤝 If these feelings are impacting your daily life, reaching out to a mental health professional can be an important next step.

Click here to learn more: http://spr.ly/6184BB6Bt0

04/14/2026

Everyone feels stressed sometimes — it’s a natural part of life. 💭
The good news? Small activities can help calm your mind and reset your body when stress starts to build.

Research shows that practices like meditation, breathing exercises and yoga can make a real difference. For example:

🧠 Mindfulness and meditation programs have been shown to significantly reduce stress and distress levels in participants.
🌬️ Studies reviewing dozens of breathing interventions found most breathing practices were effective at reducing stress and anxiety symptoms.
🧘 Even a single 45-minute yoga session has been shown to improve anxiety and stress levels in adults. (National Library of Medicine)

Try a few simple activities when you’re feeling overwhelmed:
🧘‍♀️ Meditation to quiet your thoughts
🌬️ Slow, deep breathing to relax your body
🧠 Progressive muscle relaxation (tense and release muscles)
🧘 Gentle movement like yoga or tai chi

Click the link to learn more: http://spr.ly/6183B6NbC9 🌿

04/08/2026

Meet the Team 🙌
Shannon Judd, LCMHC

💻As a counselor, Shannon strives to reduce the stigma against mental health and therapy while also reminding the clients that it is “okay to not be okay”. She treats counseling like a conversation between individuals in a safe space where the client can be seen and feel heard. She enjoys helping clients by showing up for them in ways that others in their lives have not. While also empowering them to find the power to overcome life’s challenges.

Want to learn more?🙌
www.behaviortherapist.com

The Cognitive-Behavioral Therapy Center of Western North Carolina: Providing training and consultation in evidence-based psychotherapy.

04/08/2026

Meet the Team 🙌
Rebecca Redpath, MSW, LCSW

💻Rebecca values a person-centered and trauma-informed approach and integrates interventions from evidence-based modalities such as, Cognitive Behavioral Therapy, Solution-Focused Therapy, Motivational Interviewing skills, and Play Therapy techniques. She feels her role is to empower the client to walk through their journey towards healing in whatever way they need to while fostering a safe, compassionate, and judgment free environment to do so. Rebecca is committed to providing high quality therapeutic interventions and collaborating with clients to develop effective coping strategies, uncover natural resources, and work towards lasting positive changes.

Want to learn more?🙌
www.behaviortherapist.com

The Cognitive-Behavioral Therapy Center of Western North Carolina: Providing training and consultation in evidence-based psychotherapy.

04/03/2026

Meet the Team 🙌
Nick Denny, LCSW

💻Hello! I am dedicated to helping individuals discover their unique strengths and empowering them to thrive. I provide support to people of all ages, including children, teens, young adults, and older adults. As a therapist, my mission is to guide others in finding the tools they need to nurture their growth and become the best versions of themselves.

I was born and raised in Roanoke Rapids, NC, and later made my home in Waynesville, NC. In my downtime, I indulge in creative pursuits like woodworking and tinkering, dive into immersive storytelling through Dungeons and Dragons, and enjoy exploring virtual worlds in video games. My professional passion lies in helping others, utilizing a variety of evidence-based techniques, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Person-Centered Therapy, Family Systems, and Motivational Interviewing, to support individuals and families in achieving their goals and fostering growth. I look forward to meeting you all!

Want to learn more?🙌
www.behaviortherapist.com

The Cognitive-Behavioral Therapy Center of Western North Carolina: Providing training and consultation in evidence-based psychotherapy.

04/03/2026

Feeling overwhelmed or stuck in your thoughts? Creativity can be a surprisingly helpful way to calm your mind. 🎨🧠

When you focus on a creative activity, your brain shifts away from anxious thoughts and into the present moment — a key part of mindfulness that can help ease stress and improve your mood.

This could look like:
🎨 Coloring or drawing
📓 Journaling your thoughts
🧩 Working on a puzzle
🌿 Gardening or caring for plants
🍪 Trying a new recipe
🕺 Moving your body with yoga or dance

What’s one creative thing you enjoy doing?

04/02/2026

Meet the Team 🙌
Rachel Middaugh, LCMHC

💻Life doesn’t come with a manual — and sometimes we all need support finding our footing again. I am deeply person-centered and value honesty, compassion, and collaboration. Together, we will work toward understanding your patterns, strengthening your confidence, and helping you build a life that feels more balanced and fulfilling.

Want to learn more?🙌
www.behaviortherapist.com

The Cognitive-Behavioral Therapy Center of Western North Carolina: Providing training and consultation in evidence-based psychotherapy.

04/02/2026

Meet the Team 🙌
Holt Johnson, LCMHC

💻I am a Licensed Clinical Mental Health Counselor (LCMHC) and Licensed Clinical Addictions Specialist Associate (LCAS-A). Since 2021, I have provided therapeutic services for individuals with a variety of ages, socioeconomic status, sexual orientations, ethnicities, race, and personalities. I adapt my interactions with each individual patient based on how he/she/them respond best as every person is unique and for them to get the most out of my sessions. I specialize in working with teens and adults who are going through anxiety, ADHD, depression, and self-esteem concerns.

Want to learn more?🙌
www.behaviortherapist.com

The Cognitive-Behavioral Therapy Center of Western North Carolina: Providing training and consultation in evidence-based psychotherapy.