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Monday 8am - 5:15pm Tuesday 8am - 5:15pm Wednesday 8am - 5:15pm Thursday 8am - 5:15pm Friday 8am - 12:15pm

San Juan Counseling, 735 S 200 W #1, Blanding, UT (2025)

11/19/2025

Finding Peace in the Process: Embracing the Journey of Mental Health.

In a world that thrives on quick fixes and overnight transformations, it’s easy to feel like you’re falling behind when it comes to your mental health. We're flooded with stories of sudden breakthroughs and perfect "after" moments, but real healing doesn’t usually look like that.
Mental health is a process. Often slow, sometimes messy, and rarely linear. Some days, you’ll feel like you’re making progress. Other days, it might feel like you’re stuck or going backward. That doesn’t mean you’re failing. It just means you’re human. Healing takes time, patience, and a lot of trial and error.
The Myth of the Quick Fix: We’re conditioned to want results fast. We see curated stories and think everyone else has it figured out. But mental health rarely fits into a highlight reel. Even when you’re doing all the “right” things, it can still feel hard. That’s not a sign that it’s not working. It’s a sign that it’s real.
What Helps Along the Way
So how do you keep going when progress is slow or unclear? Here are a few gentle reminders that can help:
1. Be Honest About Where You Are
You don’t have to pretend you’re okay. Naming how you feel, even when it’s hard, is a form of strength, not weakness.
2. Focus on Your Own Path
Everyone’s journey looks different. Just because someone else seems further along doesn’t mean you’re behind. You’re moving at your own pace, and that’s valid.
3. Celebrate the Small Wins
Progress doesn’t have to be big to matter. Got out of bed? Sent a hard message? Took a breath when things got overwhelming? That counts.
4. Let Go of the Pressure to “Get Better” Fast
There’s no timeline for healing. You don’t have to rush. Taking your time isn’t failing. It’s part of the process.
5. Notice What Actually Helps
What supports you might not be what supports someone else. Pay attention to what truly makes a difference for you and lean into that.

When It Feels Easier Said Than Done

Let’s be honest. All of this is easier said than done. On tough days, even the smallest step can feel like a mountain. But you don’t have to do everything at once. You don’t have to do it perfectly. Start small. Maybe it’s just not being hard on yourself today. Maybe it’s simply noticing how you feel. That’s enough. That’s a step. Those small steps add up. Every time you choose to care for yourself, even a little, you’re building something. You're moving forward, even if it doesn’t feel like it yet.
You Don’t Need to Have It All Figured Out
Mental health isn’t about reaching a finish line. It’s about showing up for yourself, over and over, with what you have, even when it’s not much. That takes courage. That is progress. Finding peace in the process doesn’t mean everything feels calm. It means learning to be okay with not having all the answers yet and trusting that you’ll get there, one step at a time.

11/12/2025

Breaking the Silence: Raising Awareness About Domestic Violence

Domestic violence is a sometimes obvious, sometimes not so obvious issue affecting millions of people and families in every town, county and state regardless of age, gender, race, or socioeconomic status. Domestic violence can be physical harm, emotional manipulation, financial control, or psychological intimidation within intimate or family relationships. Victims may live in fear, isolation, or confusion, often unsure of where to turn for help or what resources are even available to them. Raising awareness about domestic violence is not just about sharing statistics—it’s about helping each person understand the signs of abuse, how to support survivors, and promoting a culture that aids anyone who is affected by domestic violence.

Each October, Domestic Violence is a focus for communities, organizations, and individuals to engage in collaboration for resources and support in the fight against abuse. Using professions with proper education and training, alongside survivors of domestic violence, communities can help break the cycle of abuse. Resources such as shelters, counseling centers, therapy, emergency room screeners and more, domestic violence can be recognized and assessed to give victims the support they need. Raising awareness not only directly helps victims experiencing the abuse but also helps bystanders understand the importance of knowing the signs and their crucial role in helping keep others safe by intervening in the appropriate ways and having the knowledge of what resources to seek out.

San Juan County has many domestic violence resources- Gentle Ironhawk shelter, UNHS victim’s advocates, Blue Mountain Hospital and Emergency Room, local law enforcement and San Juan Counseling all provide different resources for victims of domestic violence. The national crisis line, 988, is also a valuable resource that people can call or text to get information and help accessing resources. If you or anyone you know are experiencing domestic violence, please reach out to any of the resources above so you don’t have to feel alone and hopeless.

10/31/2025

Happy Halloween!

09/10/2025

San Juan Counseling is looking to hire a Medical Assistant to work closely and under the direction of a Psychiatric Nurse Practitioner/APRN in the Blanding clinic. Part-time position.

Duties include taking vital signs, inquiring about the reason for visit, assessing psychotropic medication response and side effects, coordinating lab work and other ancillary procedures (i.e. EKG's, EEG's, Nocturnal Oximetry, ECT, etc.), coordinating medication refills, submitting insurance prior authorization on medications, faxing documentation, writing letters, providing education for clients about diagnosis and treatment, etc.

Other requirements: Maturity with ability to demonstrate necessary confidentiality in the mental health field and possession of a strong professional demeanor. Basic working knowledge concerning mental illness and contemporary treatment options. Must have current Utah MA license. Must be able to pass a criminal background check.

Position open until filled.

APPLICATION PROCESS: Please complete application form 305 available from San Juan Counseling or the Utah Department of Workforce Services. Submit completed application form and resume to San Juan Counseling (735 S. 200 W. Suite 1, Blanding, Utah 84511) or email to tsquires@sanjuancc.org. For additional information call 435 678-2992.

09/02/2025

The Difference Between Fear and Anxiety

Fear and anxiety can often feel similar at times, and if we are not aware of the differences, we often incorrectly and interchangeably use or misunderstand each and may struggle managing them, despite our best efforts.

Fear and anxiety are triggered by different things and below is some basic information to help you understand.

Fear is triggered by our five senses: seeing, hearing, smelling, touching and tasting. According to the National Alliance on Mental Illness (NAMI), our fear responses are automatic responses that at times are so overwhelming they become extremely difficult to control in healthy or rational ways.

Anxiety differs from fear and is usually a reaction to fear (or other emotions). According to NAMI, anxiety can be confusing to our bodies because we can feel anxiety from something in the past as well as in the present. This physical, cognitive, and emotional loading (past and present) can distort reality and influence our actions or lack of actions.

Fear and anxiety in and of themselves are not bad, they help protect us if we understand and learn to cope or manage them appropriately. However, research shows that extreme or prolonged exposure to fear and/or anxiety is what can impact us on a significant level, threatening everything from our physical selves to our relationships.

Being informed about emotions – like fear and anxiety – can help us understand ourselves on a deeper level, give us hope, and help us forge a path forward. Knowing about our emotional health is just as important as our physical health and well-being.

If your emotions are or have become difficult to understand, deal with, or if life is feeling overwhelming, give us a call.

435-678-2992, San Juan Counseling is here to help!

09/02/2025

San Juan Counseling is looking to hire a nurse to work closely and under the direction of a Psychiatric Nurse Practitioner/APRN in the Blanding clinic. Part-time position.

Duties include taking vital signs, inquiring about the reason for visit, assessing psychotropic medication response and side effects, coordinating lab work and other ancillary procedures (i.e. EKG's, EEG's, Nocturnal Oximetry, ECT, etc.), coordinating medication refills, submitting insurance prior authorization on medications, faxing documentation, writing letters, providing education for clients about diagnosis and treatment, etc.

Other requirements: Maturity with ability to demonstrate necessary confidentiality in the mental health field and possession of a strong professional demeanor. Basic working knowledge concerning mental illness and contemporary treatment options. Must have current Utah LPN or RN license. Must be able to pass a criminal background check.

Position open until filled.

APPLICATION PROCESS: Please complete application form 305 available from San Juan Counseling or the Utah Department of Workforce Services. Submit completed application form and resume to San Juan Counseling (735 S. 200 W. Suite 1, Blanding, Utah 84511) or email to tsquires@sanjuancc.org. For additional information call 435 678-2992.

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.

San Juan Counseling

11/19/2025

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10/31/2025

09/10/2025

09/02/2025

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Monday	8am - 5:15pm
Tuesday	8am - 5:15pm
Wednesday	8am - 5:15pm
Thursday	8am - 5:15pm
Friday	8am - 12:15pm