San Juan Counseling

08/18/2025

Transition Time- Back to School Tips for Parents

Back-to-school time can be exciting. This time of transition can also create anxiety, especially when transitioning to a new campus/school. (ElementaryàMiddle Schoolà High School). As parents this is a transition for you also.

Parents, have you ever heard the statement that “good stress is still stress”? What does it make you think of? Does it alleviate any of your anxiety or stress related to this upcoming transition?

For many of us as parents, having our children return to school is bittersweet. Summer has been great, but it has also long and has necessitated a deviation from our “normal routines”. Many of us have children that will not manage the transition back to school well, adding to our own levels of anxiety.

Dr. Bruce Perry, Principal of the Neurosequential and Professor at Northwestern University, teaches us that children who have experienced childhood stress and adversity can react strongly to any novelty introduced to them. Any new or unfamiliar experience can cause a child to move into a fight, flight or freeze response simply because their brain has been conditioned to recognize novelty as a potential threat. After a summer of being home and settling into the summer routine, transitioning back to school is a brand-new experience.

During this time, we must be vigilant to become attuned to behavioral signs of hyper- or hypo-arousal in preparation to help our children with the back-to-school transition. Children might become irritable or have more trouble concentrating. They may become sullen or easily agitated, have somatic issues (stomach aches, or headaches), or have increases or decreases in sleep or appetite. Hopefully, they make it easier on us by verbalizing how/what they are feeling.

Incorporating consistency, predictability, and familiarity are some things that help children reduce their stress, tolerate change, and learn to be more adaptable.

1. Consistency might look like incorporating a back-to-school bedtime and morning routine well before school starts so that the child is prepared with this consistent routine beforehand.

2. Helping them predict the new school environment might include showing them around the campus before the first day, introducing them to their teacher, showing them the lunch menu, or helping them identify whom they can go to if they need help.

3. Familiarity might be implemented by sending them to school with a note from home or a picture of their family. It might be letting them wear their school clothes ahead of time to be comfortable. It might be packing a lunch they are accustomed to eating at home.

We can easily overlook the stress our children might experience with new beginnings. This can be more prevalent in a small community where there is a greater sense of familiarity.

Talk with your children (not to them) about their thoughts and feelings. Do what you can at home to consistently implement some strategies to support their transition back. Get to know, understand, and utilize resources in the schools and in the community (it takes a village). It will save time and energy in the long run, help to alleviate stress and anxiety for them and yourself, and help them understand your love and appreciation for them that they will surely strive to reciprocate into the future.

08/14/2025

Feeling Less Than? You’re Not the Only One and You Don’t Have to Stay There

Why We might fall into the Comparison Trap and How to Step Out of It

If you’ve ever looked at someone else’s life and instantly felt like yours doesn’t measure up? You’re not alone.

Most of us have experienced it: a quick scroll on social media, an overheard conversation, or an update from a friend, and suddenly we are questioning our own worth. Why don’t I have that job? That body? That relationship? That lifestyle?

This is the comparison trap and can come as a surprise sometimes when we fall into it. But just because it’s common doesn’t mean it has to control us.

You’re Not the Only One Who Feels This Way

What we don’t often talk about is how many people feel “behind” or “not enough.” While you are comparing yourself to someone else, chances are they’re doing the exact same thing looking at someone else’s life and wondering where they went wrong.

Comparison is sneaky. It convinces us we are the only ones who are struggling. That everyone else is doing just fine. But behind the scenes, many people are second-guessing themselves, battling self-doubt, or trying to live up to invisible standards just like you.

This shared experience can feel isolated, but in truth, it connects us. The feeling of “less than” isn’t a flaw. It is human.

Why Comparison Hits So Hard

Our brains are wired to compare. It’s how we make sense of the world. But today, we might be comparing ourselves constantly not just to our peers, but to influencers, celebrities, coworkers, and even strangers.

Most of the time, we are comparing our real life; the chaos, struggle, and doubt, to someone else’s highlight reel.

That is not a fair fight.

Over time, this can wear us down. It can lead to anxiety, low self-esteem, burnout, and a sense of never being “enough,” no matter how hard we try.

How to Step Out of the Comparison Trap

You don’t have to delete every app or go live in the woods (but around San Juan County that might not be the worst idea to live in our Mountains!)

Here’s how you can step out of the trap and stay out of it with more self-awareness and more self-kindness.

Notice when it’s happening. Start by recognizing when you’re slipping into comparison. You might feel it as a pit in your stomach, a sense of urgency, or a voice in your head saying, “You should be doing more.” Awareness gives you power.

Get curious, not critical. Instead of shaming yourself, ask, “What am I feeling right now?” or “Why did that post trigger me?” Often, it points to something deeper a value, a desire, or an insecurity that needs some compassion, not criticism.

Reconnect with your lane. Your life isn’t supposed to look like anyone else’s. Take a breath and ask, “What actually matters to me?” Re-ground in your own definition of success.

Protect your peace. Mute. Unfollow. Take breaks. You’re not rude for setting boundaries with the content that drains you. You’re responsible for your mental space, treat it like sacred ground.

Celebrate without comparing. It is possible to cheer someone on and be proud of where you are. Try this: “Good for them, and I’m doing okay too.”

A Gentle Reminder

If you’re feeling “less than,” you’re not the only one. And just because you feel it doesn’t mean it’s true.

You are not behind. You are not failing. You are not missing your chance.

You’re growing even when it’s quiet. You’re becoming even when it’s messy. And your life has value, even if it doesn’t look like theirs.

We won’t always be able to stop the urge to compare. But we can remind ourselves, again and again, to come home to our own worth and let that be enough. This is resiliency, not perfection. It is the strength of returning to yourself, even after getting lost in someone else’s story.

07/07/2025

Mental Health Minute
How to Beat the Heat Inside and Out

Summer isn’t just hot outside! For many of us, it’s hot on the inside too. The emotional heat of stress, pressure, and burnout can creep up this time of year. Whether it’s juggling work, family, finances, summer plans, trying to keep up with the Joneses, or just holding everything together, especially when it looks like everyone else is doing it with ease. The weight can feel like too much.
So how do we cool things down when life feels overheated?
Here are 4 powerful ways to beat the mental and emotional heat:
1. Lower the pressure, not just the thermostat.
Let go of the idea that you need to “do it all.” Rest is productive. Say no without guilt. Choose peace over performance.
2. Check in, don’t check out.
When you're struggling, isolation feels easier. But connection is cooling. Reach out to someone who listens without judgment, even a quick chat can remind you you’re not in this alone.
3. Step away to stay grounded.
Pause the scroll, mute the noise, go outside, even if it’s just the front porch. A few minutes of calm can interrupt a full day of chaos.
4. Don’t wait to ask for help.
Mental health isn’t a last resort. You don’t need to hit a breaking point to talk to a counselor, a doctor, or a trusted support. Help early is healing faster.
The emotional heat is real, and you’re not weak for feeling it.
Let’s keep our community mentally cool by choosing compassion, connection, and care for ourselves and for one another.
Your mental health matters. Treat yourself with the same patience and kindness you’d offer a good friend.

06/26/2025

It’s time for a celebration – a Pride celebration! Not only is Pride month a time to honor authenticity, to celebrate identity, and/or to reflect on the journey towards equality; it is also a reminder that everyone deserves to feel safe, seen, and supported! As we celebrate, it’s also a good time to pause and check in with ourselves. How are we really doing? Mental health matters for everyone. Taking care of your mental health is not just important, it’s essential.

If you are an ally (someone who supports the LGBTQIA2S+ community), don’t forget to take care of your mental health, too. Showing up with empathy, offering support, and standing beside others can be powerful, but it can also be emotionally tough at times. It is okay to make space for yourself to rest, reflect, and recharge. Taking care of yourself doesn’t mean you’re stepping back, it means you’re building the strength to keep showing up. So, give self-care a chance. You deserve it, too.

Support is available, and if you are unsure about the resources in your community, stop by your local mental health facilities. A great reminder to tell yourself when reaching out for help is that reaching out is a true sign of strength, not weakness.

06/11/2025

Healing can take many forms. It doesn’t always look like silence or solitude. Sometimes, it looks like laughter and a light heart. Humor can be a powerful way to cope, connect, and build resilience. It doesn’t mean you’re ignoring pain. It means you’re giving yourself space to feel joy and sorrow, lightness and weight.

Every emotion has a place in your healing journey. Sometimes, a shared smile can open the door to something deeper. Take a moment to check in with yourself. Are there emotions you’ve tucked away or told yourself weren’t valid?

You deserve space for everything you carry. Your feelings matter, no matter what others are going through. Pain is not a competition. You are allowed to feel exactly what you feel.

Here are a few gentle ways to support yourself:
• Name what you’re feeling, even if it’s messy or unclear
• Let yourself grieve, even the quiet or unseen losses
• Welcome humor, when it finds its way in, it can ease the weight
• Reach out to someone you trust, or write down your thoughts
• Remind yourself that no explanation is needed to validate your feelings

Healing isn't a straight line. Today, and in the coming days, give yourself permission to be exactly where you are.

05/28/2025

Did you know that small communities often face unique mental health challenges? People in rural areas tend to struggle with limited access to care or even stigma. These limitations often lead to people handling things on their own. However, despite setbacks, small communities have powerful strengths that help them face these challenges. These strengths include trusting relationships, unique culture, shared values, local resources such as teachers, school counselors, healthcare providers, or even community-based efforts promoting mental health. When these strengths come together, they create a foundation for care, connection, and resilience; small communities tend to thrive.

Mental health does matter, and support is possible, even in small towns. Sometimes it starts with something as simple as a conversation. Sharing just one resource or offering a listening ear can make a real difference in someone’s life. Even sharing with a trusted friend or family member can also help support your mental well-being.

05/19/2025

Free Grief Support Group open to the public!
Mondays 5:30-6:30
Location: Conference room at San Juan Health Building 735 S 200 W.

Starting tonight and will run for 9 more sessions. Group will not be held on Memorial Day. For additional info - call (435) 678-2992.

05/13/2025

It’s no secret that being a mom is hard! This is especially true when you’re a new mom. You’re dealing with a rush of hormones, running on no sleep, your new responsibilities can be overwhelming, and suddenly someone else is dependent on you to meet their every need. Feelings of depression, anxiety and overwhelm are common, and almost every new mom feels them at least a little at first. But for some moms those stresses can be more extreme and don’t go away after a few days or weeks. And these feelings can have the added guilt of not being grateful for every moment, as though if we don’t cherish each messy diaper, we must not love our baby as much as other mothers would.
We often hear the news of a newborn with the added, “mom and baby are doing well.” Generally, this addresses the physical needs or concerns such as healing and recovery, but it’s rare to hear whether everyone is okay mentally or emotionally. Questions such as: Was the delivery traumatic in any way? How are you adjusting to the lack of sleep? Do you feel overwhelmed? And how is Dad doing? (Because moms aren’t the only ones with a tough job.) would offer far more insight and be more helpful than just focusing on physical recovery.
But while it’s sometimes so hard, while sometimes you fall asleep standing up, some days you feel like you haven’t accomplished a thing and wonder where the hours of the day went, there are some things that can help you take care of your mental health. Here are a few helpful suggestions.
Be mindful of your emotions: No emotion is bad, all of them give you important information. Pay attention and allow yourself to feel them free from judgement.
Talk about it: Whether that’s with a trusted friend, a family member or even a therapist, it’s so freeing to let it off your shoulders and allow someone else to help you carry the load.
Connect with other mothers: Mom friends are the best. There is no one who can really understand what you’re going through like someone who is or has been through the very same battle.
Take a walk: Get outside, breathe the fresh air, feel the sun on your face. It doesn’t matter if it’s just a few yards, or a good long hike, getting out and moving your body will help you reset.
Do what you want while the baby sleeps: So often we hear “sleep while the baby sleeps” and that’s not a bad idea, but if you are just going to lay there thinking about the load of dishes you need to start, do that instead. If you haven’t showered in days, if you want to do your hair in something other than a messy bun, if you want to watch an episode of your favorite show without being interrupted 18 times, those are all things that will fill your cup and could be just as helpful as a nap.
Find enjoyable ways to be productive: Turn laundry into a game. Listen to your favorite podcast while you’re cleaning up. Make a race with your significant other of who can do a certain task the fastest, with a prize for the winner.
Hopefully you’ll find one of these tips helpful with the stress of doing the most important job there is. Small things can make a big difference. But if you find that you’re slipping deeper into a depression, you start isolating yourself, you have thoughts of harming yourself, you doubt your abilities, or you start to lose hope that you’ll ever get through the overwhelming feelings you’re experiencing it might be time to seek professional help. There are many therapists out there who can help you navigate this tough time of life. Please remember, you don’t have to do it alone.

05/06/2025

To kick off Mental Health Awareness month, let’s take a moment to highlight a vital resource that can benefit your mental health – 988 Su***de and Crisis Lifeline. 988 is a free, confidential mental health hotline that connects those in need with a counselor. You can call 988 at any time. Not a fan of talking on the phone? No problem! You can also text 988 or start a chat on their website. A common misconception is that you must be having suicidal thoughts to call 988, when in fact you can call for a variety of different reasons including substance use, relationships, culture and identity, intimate partner violence, depression, mental and physical illness, loneliness and more. You’ll be connected to a counselor who will listen, provide support, and connect you with additional resources.
You can even reach out to 988 if you’re concerned about someone you know. Trained counselors can help you discover what resources are available in your area so you can encourage your loved one to get the help they need. It’s also important to remember to take care of yourself as you support those close to you.
There is help available. Please visit the 988 website at https://988lifeline.org/ for more information.

At the 988 Su***de & Crisis Lifeline, we understand that life’s challenges can sometimes be difficult. Whether you’re facing mental health struggles, emotional distress, alcohol or drug use concerns…

04/17/2025

Job Opening
San Juan Counseling
Full-Time (or Part-Time) Case Manager

San Juan Counseling is seeking to fill a full-time Case Manager position based in Blanding, Utah. Position requires some weeknight and weekend coverage from 8 am-11 pm on a rotating basis. Position can be filled on part-time basis if needed.

JOB DESCRIPTION: The MCOT (Mobile Crisis Outreach Team) position involves working with agency crisis workers to perform prompt face to face crisis assessments, crisis intervention, crisis follow up and relapse prevention services for individuals within San Juan County. Services will be provided at the individual’s residence and other safe community locations.

The Day Treatment Case Managers work in direct contact with adult and youth clients suffering from chronic mental illness. Duties include but are not limited to: Helping clients navigate mental health and medical appointments. Teaching clients to keep a budget and spend within that budget. Helping plan and purchase food, prepare menu schedules, assist, teach and demonstrate activities of daily living (simple cooking, housekeeping, and other basic life skills, hygiene reminders, etc.) Case management will involve transporting clients as well as helping clients maintain social service benefits.

The full-time position would be a combination of both jobs described.

REQUIREMENTS: Applicants need to be understanding and empathic to client needs. Must be able to be certified as a Crisis Worker, have a current Utah Driver License, and must pass a background investigation. Must be comfortable using computers and demanding software applications and have the ability to lift up to 40 pounds. Full-time applicant must work 40 hours per week and will require some flexibility in hours. Night, weekend, and holiday on-call rotation required. Preference will be given to applicants with previous experience in a mental health/social service setting. Personal or family experience of overcoming mental health challenges highly desirable.

PAY SCHEDULE: Beginning salary entry level Step 25 ($15.45/hr). Benefits include health and dental insurance, retirement package, 401k, paid holidays, vacation, and sick leave. Additional pay given for on-call and call out time. No benefits are included with a part-time position.

CLOSING DATE: Position open until filled.

APPLICATION PROCESS: Complete Application Form 305, available online, at San Juan Counseling or Utah Department of Workforce Services. Submit completed application form and resume to San Juan Counseling at 735 S. 200 W. Suite 1 in Blanding, Utah or via email to smeyer@sanjuancc.org. For additional information call (435) 678-2992.

04/03/2025

Mental Health Minute - April

The 5C's of mental health provide a way that is well structured and helpful to make well-being and resilience part of our everyday routine. They form the base of mental and emotional health: Connection, Coping, Calmness, Care, and Compassion. Incorporating them into our daily routine can create the perfect stress management plan, improve relationships, and foster personal growth. Please contact a therapist if you need more information on the 5C's.

04/03/2025

UPDATE: Our power is back and our phones are working. Thank you for your patience!

Due to a power outage, our phone lines are currently down. If you need to reach us, please email jkartchner@sanjuancc.org. Our office is still open. We apologize for the inconvenience!