Whole and Holy

An integrative mental health practice helping you find wholeness in mind, body, spirit & community.

09/12/2025

🌪️ When Life Piles On

✨ Certain seasons of life can make stress feel heavier than usual
💸 Financial pressures: Bills, debt or unexpected expenses
🎒 Back-to-school transitions: New schedules, helping kids adjust or academic demands
🎄 Holidays & gatherings: Extra responsibilities, social pressures or tricky family dynamics

When life throws these stressors our way, our nervous system works harder to keep up. That can show up as racing thoughts, restless sleep, irritability, or feeling “on edge” without fully knowing why.

💡 Remember: Feeling more anxious in stressful seasons doesn’t mean you’re failing. It means your body is responding in real time.

👉 Tip: Slow down and check in with yourself. Ask, “What’s one small way I can give myself extra care right now?” Even 5 minutes of breathing, journaling or stepping outside can make a difference.

💕 You’re not alone in this. Stressful seasons come and go, but your well-being matters every day.

🌿 At Whole & Holy, our clinicians are here to support you through life’s challenges. Learn more about our team and book your session today: https://wholeandholy.net/

09/09/2025

📖 Tips on Tuesdays: Journaling Prompt

Writing clears mental clutter and brings hidden feelings to the surface.

✨ Prompt: “Right now, I need more…”
Set a timer for 5 minutes
Write without editing or censoring
Let the pen guide you to clarity

💡 Tip: This practice helps you discover needs you may have overlooked or ignored.

💚

09/06/2025

🌟 September is Self-Improvement Month!

At Whole & Holy, we know real growth comes in small, meaningful steps. Self-improvement isn’t about perfection. It’s about building habits that support your mental and emotional well-being.

✨ Mini Challenge: Daily “One Positive Action”
For the next 7 days:
Pick one small action each day that helps you feel better or grow.

Examples:
Send a kind text to a friend
Go for a 10-minute walk outside
Practice 3 deep breaths before starting work
Write down one thing you accomplished today

💡 Small, intentional actions create momentum for bigger changes. Show your brain that growth is possible.

Share your favorite action in the comments or just keep it as a private win. Every step toward self-improvement matters! 💛

09/04/2025

At Whole & Holy, we believe every person deserves compassionate, personalized care. Our talented clinicians are here to support you.

Clinicians with openings:
Olga Baron-Lamma, MAMFT
Darlanna Meckley, MSW, LSW
Alexia Drust, MA, LAPC
Olivia Smith, MS, LAPC
Lori Peters, LPC
Benita Casto, MSW, LSW

💛 Learn more about our team and book your session today: https://wholeandholy.net/
📞 Call us at (717) 746-8750 to schedule your appointment!

09/02/2025

🔄 Tips on Tuesdays: Reframing All-or-Nothing Thinking

“All-or-nothing” thoughts can make you feel stuck: “If I can’t do it perfectly, why try?”

Flexibility builds resilience. Progress is more sustainable than perfection.

09/01/2025

🤍 National Su***de Prevention Day: You Matter, You Are Not Alone

This is a heartfelt reminder that help is always within reach. If you're struggling, or you know someone who might be, there are caring professionals standing by 24/7 to support you.

You’re not a burden. You're a human being worthy of care and connection. This isn’t just a support network, it’s a promise: You matter, your life matters.

08/31/2025

🪷 Slow Down Sunday at Whole & Holy 🪷

Sometimes, the simplest way to calm your nervous system is to let yourself be held... by a blanket, by a weighted comforter, by the warmth and safety of stillness.

Let the weight hold you.
It’s more than cozy... it’s grounding.

That gentle, steady pressure can help signal to your body that you’re safe, slowing your heart rate and quieting a restless mind.

Today, give yourself permission to pause, wrap up, and feel supported.

08/28/2025

🍽 Food for Thought: Have Labor-Saving Devices Cost Us Connection?

We love our modern conveniences (Think: dishwashers, robot vacuums, laundry machines, etc.). They save time and energy. But… have we also lost something along the way?

In past generations, chores often meant togetherness:
🧺 Folding laundry side by side while catching up
💦 Washing and drying dishes together after dinner
👚 Hanging clothes on the line while chatting
🍴 Cooking big meals as a family event, not a solo task

Today, many of these once-shared rituals are automated. While that’s a gift in many ways, it can also mean fewer organic moments to connect.

💬 What’s one "old chore" you remember doing with someone else that brought you closer?

Could bringing it back, even once a week, offer more than just clean dishes?

08/26/2025

🌟 Tips on Tuesday: You’re Adjusting Too!

Back-to-school isn’t just for kids—it’s a shift for the whole household.

🧠 Check your own stress signals (ex. headaches, short fuse, fatigue, etc.)
🗣️ Model coping: Share when you feel stressed and how you’re handling it.
⏳ Give grace—to your kids and yourself.

💬 A calm parent is a powerful anchor for a child.

08/24/2025

❄️ Slow Down Sunday ❄

Feeling frazzled? 🫣 Overwhelmed? Your nervous system might be craving a quick reset.

This week, we’re sharing one simple, science-backed way to calm your mind and body in minutes! No complicated routine, no expensive tools, just something you can do right now to feel more grounded.

A quick blast of cold can help hit the reset button on your nervous system.
💧 Splash your face with cold water
🧊 Hold an ice cube in your hand
🥶 Mindfully drink a glass of ice water

08/22/2025

✨ Start your wellness journey with us at Whole & Holy!

New clients:
💆 $10 OFF your first massage
🤗 $10 OFF your 10th massage
🤝 Refer a friend & get an extra stamp

It’s our way of saying thank you for making self-care a priority 💚

📲 Scan the QR code to learn more and book your session today!
🌐 https://wholeandholy.net/staff/ashley-pett-lmt

08/21/2025

Starting September 26, 2025, join us for a 6-week (Gottman-based) workshop that gives you the tools to strengthen your love.

🔥 Reignite your spark.
💚 Reconnect with your partner.
✨ Relish your relationship again!

📍 Chambersburg, PA | ⏰ Fridays 6:30–7:30 PM
📞 Call 717-217-9380 or sign up at wholeandholy.net/events

💌 Don’t wait. Your relationship is worth it!

Address

166 South Main Street Suite 203
Chambersburg, PA
17201

Telephone

+17177468750

Website

https://wholeandholy.net/

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