Forsyth Psychiatric Associates

11/17/2025

Box Breathing: A Simple Tool to Calm Your Mind and Body

Have you ever noticed how your breathing changes when you’re stressed or anxious? It becomes shallow, quick, and tense — reflecting the chaos you feel inside. The good news is that by simply focusing on your breath, you can help your body and mind return to a sense of balance. One of the most effective techniques for this is Box Breathing, also known as square breathing.

This simple, four-step breathing exercise helps you pause, refocus, and find calm — no matter what’s happening around you. It’s a technique often used by therapists, athletes, and even first responders to reduce stress, increase focus, and promote relaxation.
Here’s how to do it:
1. Inhale through your nose — slowly count to 4
2. Hold your breath — count to 4
3. Exhale through your mouth — count to 4
4. Hold your breath— hold for another 4 before beginning again
Repeat this cycle a few times and notice how your body begins to relax and your mind starts to clear. Each breath gives you a moment to reset — to let go of tension and come back to the present.

Box Breathing can be done anywhere: in the car, at your desk, or before an important meeting. It’s a small but powerful reminder that your breath is always within your control — a steady anchor in moments of stress or uncertainty.

11/17/2025

Healing is never a straight line — and that’s okay.

When we think about healing, it’s easy to imagine a smooth, steady path forward — one where every day feels a little bit better than the one before. But in reality, healing often feels more like a rollercoaster. Some days, you might feel peaceful, strong, and hopeful. Other days, you might feel like you’ve taken a step backward, questioning your progress or wondering if you’ll ever truly feel “better.”

The truth is: you’re still healing, even on the hard days.

Growth doesn’t always look or feel the way we expect it to. Sometimes, it’s quiet — happening beneath the surface while we simply do our best to keep going. Healing can mean resting when you need to, asking for help, setting boundaries, or learning to be kind to yourself in moments of struggle.

Be gentle with yourself. You’re doing your best, and that’s enough. Celebrate progress, not perfection. Every small victory matters — even if it’s just getting out of bed, taking a breath, or trying again tomorrow. Remember: you’re still moving forward, even when it doesn’t feel like it. The journey may twist and turn, but you’re learning, growing, and becoming stronger with every step.

Healing takes time, patience, and compassion — especially toward yourself. So the next time you hit a rough patch, remind yourself that you’re still on the path. Progress isn’t always visible, but it’s happening all the same.

10/24/2025

Affirmations are more than just feel-good quotes. They’re powerful tools backed by psychology that help you speak to yourself with kindness and intention.

When you repeat realistic, compassionate affirmations, you begin to shift how you think, feel, and show up in the world. 🧠✨

What’s one affirmation that’s helped you?

09/25/2025

We had a good time together. Thank you very much for everyone's hard work in helping our beloved clients.

09/24/2025

A SOOTHE BOX:
It’s like a mental health first aid kit, filled with things that ground you, comfort you, and remind you that you’re safe!

🧸 Common items include:
💜 A calming scent (like lavender oil)
📖 A favorite quote or photo
🍬 Mints or gum
🎵 A playlist that soothes you
🖐️ A fidget toy or textured object
📝 Encouraging notes to yourself

Next time your nervous system needs a reset, reach for your soothe box 💖 What are you including in yours???

09/05/2025

Whether you’re brain-dumping after a long day or answering a simple prompt, journaling has real mental health benefits. Here’s why it works:

💭 Helps you process emotions
🧠 Clears mental clutter
📉 Lowers stress + anxiety
❤️ Builds self-awareness + compassion
📈 Tracks growth + healing over time

There’s no “right” way to journal. Just start where you are. Your thoughts deserve space. Your healing deserves time. 💬

Do you journal? What’s your favorite prompt or style? ⬇️

08/28/2025

𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭: 𝐆𝐞𝐭 𝐭𝐨 𝐊𝐧𝐨𝐰 𝐃𝐚𝐧 𝐖𝐢𝐥𝐞𝐦𝐨𝐧 𝐋𝐂𝐌𝐇𝐂-𝐒, 𝐋𝐂𝐀𝐒, 𝐂𝐂𝐒, 𝐄𝐌𝐃𝐑 𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭

𝐖𝐡𝐚𝐭 𝐦𝐚𝐝𝐞 𝐲𝐨𝐮 𝐜𝐡𝐨𝐨𝐬𝐞 𝐭𝐡𝐢𝐬 𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐭𝐲?
I was introduced to the importance of stable marriages and families at the early age of 13, listening to radio programs on Marriage, Families, Parenting back in the mid to late 1970’s. They introduced me to counseling, and I later did my concentration in Marriage and Family at UNCG.
𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐡𝐨𝐛𝐛𝐢𝐞𝐬 𝐨𝐫 𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐬?
I am from a very musical family, my Father played guitar and mandolin, and my sister played the flute and guitar. All my older sisters took piano. All of us in our family loved to sing. I learned to play the trumpet in 5th grade, learned the Bariton Horn and French horn in 9th and 10th grade. I love the arts as well a
as growing flowers.
𝐖𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐫𝐞𝐰𝐚𝐫𝐝𝐢𝐧𝐠 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐣𝐨𝐛?
Seeing my clients heal, develop insight and skills to manage their emotions, as well as learn how to think more rationally and rid themselves of false beliefs.
𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨-𝐭𝐨 𝐰𝐚𝐲 𝐭𝐨 𝐫𝐞𝐥𝐚𝐱 𝐚𝐟𝐭𝐞𝐫 𝐚 𝐥𝐨𝐧𝐠 𝐝𝐚𝐲?
Long walk
𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐧𝐲 𝐩𝐞𝐭𝐬? 𝐈𝐟 𝐬𝐨, 𝐭𝐞𝐥𝐥 𝐮𝐬 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐞𝐦!
Caretaker of my daughter’s Tortoise Hair cat! She is queen of the house!
𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐭𝐫𝐚𝐯𝐞𝐥 𝐝𝐞𝐬𝐭𝐢𝐧𝐚𝐭𝐢𝐨𝐧 𝐨𝐫 𝐚 𝐩𝐥𝐚𝐜𝐞 𝐲𝐨𝐮'𝐝 𝐥𝐨𝐯𝐞 𝐭𝐨 𝐯𝐢𝐬𝐢𝐭?
Coast of Italy
𝐖𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐛𝐨𝐨𝐤 𝐨𝐫 𝐬𝐡𝐨𝐰 𝐲𝐨𝐮'𝐯𝐞 𝐫𝐞𝐜𝐞𝐧𝐭𝐥𝐲 𝐫𝐞𝐚𝐝 𝐨𝐫 𝐰𝐚𝐭𝐜𝐡𝐞𝐝?
Recent Movie: “All the Light We Cannot See.” Very best book, Bible. An indispensable reservoir of wisdom and knowledge in understanding people, what makes them tick, and how to help them change and heal in every area of their lives. Without reading this, you will have massive blind spots.
𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐪𝐮𝐨𝐭𝐞 𝐨𝐫 𝐬𝐚𝐲𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐞𝐬 𝐲𝐨𝐮?
“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.” (Jesus)

08/26/2025

THE BUTTERFLY TECHNIQUE:

This simple, powerful tool is used to calm the nervous system, reduce anxiety, and support emotional regulation—especially during moments of stress or overwhelm.

It’s like giving your nervous system a gentle reminder: You’re safe. You’re here. You’re okay.

Save this for later or share with someone who could use a grounding tool today. 💛

08/20/2025

Need a quick mental escape from stress, anxiety, or overwhelm? The safe place technique can help to create a sense of calm, safety, and control. It’s all about imagining a place, real or made up, where you feel completely safe, peaceful, and grounded.

When practiced regularly, this skill can help:
✔️ Reduce anxiety
✔️ Manage trauma responses
✔️ Create emotional safety in tough moments

Your safe place is always with you, even when the world feels loud. Comment where you picture your safe place to be.

07/31/2025

07/14/2025

Feeling anxious? Stressed? Or overwhelmed? This simple exercise can help by slowing down your mind and keeping you in the present by utilizing your 5 senses. First, start with 5 things that you can see. What do you see around you? A blue sky? A fluffy cat? Loving friends and family? Look for 5 things that are around you that you can see and think about those things. Now, what are 4 things that you can touch? Are you able to pet that fluffy cat? What does the texture of your shirt feel like? Continue on by finding 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

06/11/2025

Take a deep breath. Inhale peace, exhale stress. Remember, small steps every day can lead to big changes in your mental health.