Dallas Mental Health & Performance

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Understanding Your Window of Tolerance 🪟In therapy, the window of tolerance describes the range where your mind and body...
01/12/2026

Understanding Your Window of Tolerance 🪟

In therapy, the window of tolerance describes the range where your mind and body are regulated enough to think clearly 🧠, manage emotions 💛, and respond intentionally rather than react automatically.

When you’re within your window:
Thoughts feel more balanced and flexible ⚖️
Emotions are intense but manageable 🌊
You’re better able to use coping skills and problem-solve 🛠️

When you’re outside your window, stress can push you into:
Hyperarousal: racing thoughts, anxiety, irritability, feeling overwhelmed
Hypoarousal: mental shutdown, numbness, low motivation, withdrawal

These states are often maintained by unhelpful thought patterns and avoidance behaviors that developed for protection—not because something is “wrong” with you 🤍.

Therapy helps you:
Identify early signs that you’re leaving your window 🔍
Notice and challenge unhelpful thinking patterns 🔄
Practice regulation and coping skills in real time 🧘‍♀️
Gradually increase your tolerance for distress and emotion 📈

The goal isn’t to eliminate discomfort—it’s to build confidence in your ability to handle it 💪. With practice, your window of tolerance can expand, making daily stressors feel more manageable and less controlling.

The New Year can bring a lot of mixed feelings 🎆For some, it feels hopeful and motivating. For others, it can bring pres...
01/02/2026

The New Year can bring a lot of mixed feelings 🎆

For some, it feels hopeful and motivating. For others, it can bring pressure, reflection, grief, or exhaustion—and all of that is valid.

From a mental health perspective, a new year doesn’t mean you have to become a “new” version of yourself ✨

You’re allowed to move forward while honoring where you’ve been.

Instead of focusing on drastic resolutions, consider:
🌱 Setting intentions that support your nervous system
💛 Choosing goals rooted in compassion, not self-criticism
⏸️ Allowing rest, flexibility, and room for change
📝 Reflecting on what you want to carry forward—and what you’re ready to release

Growth doesn’t happen all at once or on a calendar deadline. Healing is not linear, and progress can look quiet, slow, and deeply meaningful.🤍

As the new year begins, may you move forward at your own pace—with curiosity, kindness, and support.

Goal setting doesn’t have to feel overwhelming 🎯Big goals are meaningful—but they’re also easier to move toward when we ...
12/27/2025

Goal setting doesn’t have to feel overwhelming 🎯

Big goals are meaningful—but they’re also easier to move toward when we make them manageable.

Instead of focusing on everything you want to change, try breaking goals down into small, doable steps 👣

• Start with what feels realistic, not perfect
• Focus on progress, not pressure
• Let goals be flexible as life changes
• Celebrate small wins—they matter more than you think ✨

When goals feel too big, our nervous system can go into shutdown or avoidance. Smaller steps help build confidence, momentum, and a sense of safety along the way.
🤍
You don’t have to do it all at once. You just have to take the next kind, intentional step 🌱

Mindfulness does not have to look like sitting still with your eyes closed 🧘‍♀️ It can be as simple as bringing your att...
12/15/2025

Mindfulness does not have to look like sitting still with your eyes closed 🧘‍♀️ It can be as simple as bringing your attention back to what you’re already doing ✨

🪥 While brushing your teeth, notice the taste of the toothpaste, the movement of your hand, and the sensation of the water.

🍽️ During meals, pause between bites to notice flavors, textures, and when your body starts to feel satisfied.

🚶‍♀️ When walking, bring awareness to your steps, the feeling of the ground beneath you, and the rhythm of your breath.

🧺 While doing dishes or folding laundry, focus on the warmth of the water, the feel of the fabric, or the repetitive motion.

🌬️ Take a few intentional breaths before opening an email, starting your car, or responding to a text.

💛 Gently check in with your body throughout the day: Where am I holding tension? What do I need right now?

Mindfulness isn’t about doing life “perfectly.” It’s about noticing—without judgment—what’s happening in this moment and meeting it with curiosity and kindness 🌱

🌿 Gentle Reminders for Your Week 🌿Here’s your reminder that it’s okay to be human. You don’t have to have everything fig...
12/02/2025

🌿 Gentle Reminders for Your Week 🌿

Here’s your reminder that it’s okay to be human. You don’t have to have everything figured out, move quickly, or feel your best every day. Growth is still happening, even on the quiet, messy, or tired days.

A few gentle reminders to hold onto:
✨ Rest is productive. Your body and mind do important work when you slow down.
✨ You can take things one step at a time. Big progress is built through small, steady movement.
✨ Your feelings are valid. You don’t need to justify or minimize them.
✨ Boundaries are healthy. Saying no can be an act of self-respect, not selfishness.
✨ You’re allowed to change your mind. Flexibility is part of being human.
✨ You’re doing the best you can with what you have. And that is enough.

Be gentle with yourself today. A little softness can go a long way.

✨ A Note of Gratitude ✨As we move through this season, our practice is feeling especially grateful for the incredible cl...
11/18/2025

✨ A Note of Gratitude ✨

As we move through this season, our practice is feeling especially grateful for the incredible clients we have the privilege of supporting. Thank you for trusting us with your stories, your challenges, and your growth. It’s an honor to walk alongside you, and we don’t take that trust lightly. Your resilience, vulnerability, and commitment to your well-being inspire us every single day.
Gratitude can be a powerful grounding tool, and it doesn’t have to be complicated. Here are a few gentle ways to invite more gratitude into your daily routine:

🌿 Micro-moments: Notice small pockets of joy—a warm cup of coffee, sunlight through the window, a few deep breaths.
✍️ Gratitude jot: Write down one thing each day that felt supportive, comforting, or meaningful. It can be tiny.
🤝 Connection check-in: Express appreciation to someone in your life, even if it’s a quick text. Gratitude shared often strengthens connection.
🧘‍♀️ Body gratitude: Take a moment to thank your body for something it allowed you to do today—resting, moving, thinking, feeling.

As always, we’re grateful for you. Wishing you moments of peace, reflection, and warmth this season.

Now Accepting New Clients for the Holiday Season The holidays can bring moments of joy, connection, and gratitude—but th...
11/11/2025

Now Accepting New Clients for the Holiday Season

The holidays can bring moments of joy, connection, and gratitude—but they can also stir up stress, grief, or emotional exhaustion. If this time of year feels overwhelming, you don’t have to navigate it alone.

Here at DMHP, we are currently accepting new clients and offering a supportive space to process whatever the season brings—whether that’s managing anxiety, coping with family dynamics, setting boundaries, or finding balance and peace amidst the busyness.

Therapy can be a meaningful gift to yourself: time to slow down, reflect, and care for your emotional well-being as the year comes to a close.

✨ In-person and virtual sessions available
✨ Flexible scheduling through the holiday months
✨ Individual therapy for adults

If you’ve been thinking about starting therapy, this can be the perfect time to begin. Reach out today to schedule a consultation or learn more about availability.
Let’s make space for your healing, growth, and rest this season. 💛

💭 Anxiety isn’t just about being “worried.”Anxiety can show up in so many different ways — sometimes, it doesn’t look li...
10/24/2025

💭 Anxiety isn’t just about being “worried.”

Anxiety can show up in so many different ways — sometimes, it doesn’t look like worry at all.
It might look like:

⚡ Irritability or frustration — snapping at people you care about because your body feels constantly on edge.
😴 Trouble sleeping — lying awake replaying conversations or worrying about what might go wrong tomorrow.
💓 Physical tension — tight shoulders, clenched jaw, upset stomach, or headaches with no clear cause.
🌀 Racing thoughts — your mind won’t slow down long enough to rest or focus.
🙅‍♀️ Avoidance — skipping social events, putting off tasks, or avoiding calls because it feels too overwhelming.
📱 Overchecking — constantly checking your phone, email, or locks to ease a sense of unease.
💬 Overthinking and second-guessing — replaying interactions, wondering if you said or did the “wrong” thing.

Anxiety can be invisible but deeply felt — in the body, the mind, and in daily routines.
You don’t have to be in a constant panic to have anxiety, and you don’t have to face it alone. 🌿

🌱 Coping Skills Group – Building Tools for Everyday LifeEveryone experiences stress, anxiety, and emotional ups and down...
10/21/2025

🌱 Coping Skills Group – Building Tools for Everyday Life
Everyone experiences stress, anxiety, and emotional ups and downs. Having the right tools can make all the difference. 💚

Our Coping Skills Group is designed to help you:
🧠 Learn practical strategies to manage stress and strong emotions
💬 Build awareness of your triggers and emotional patterns
🤝 Connect with others who understand what you’re going through
🌿 Practice mindfulness, grounding, and healthy communication
💪 Strengthen resilience and self-compassion

This group provides a supportive, judgment-free space to explore what helps you feel calm, centered, and in control—no matter what life throws your way.
You don’t have to do it alone. Let’s build your coping toolkit together.

Who: Adults 18+

Where: Dallas Mental Health and Performance (In Person - 12801 North Central Expressway, Suite 1560).

Contact Dr. Norton today for more information and to register!

🐉 Dungeons & TherapyStep into a world of adventure, connection, and self-discovery. In this therapeutic Dungeons & Drago...
10/21/2025

🐉 Dungeons & Therapy

Step into a world of adventure, connection, and self-discovery. In this therapeutic Dungeons & Dragons group, participants will embark on guided storytelling journeys that mirror real-life challenges and growth. Through collaborative gameplay, members will explore themes like teamwork, problem-solving, emotional regulation, communication, and confidence—all within a safe, supportive environment.

Each session blends role-playing and reflection, helping participants translate in-game experiences into practical life skills. Whether you’re navigating anxiety, building social confidence, or working on decision-making, this group offers a creative and empowering space for personal development.

Focus Areas:
🎲 Building social and communication skills
🧠 Practicing emotional regulation and problem-solving
🗣️ Enhancing teamwork and conflict resolution
💪 Increasing confidence and self-awareness
💬 Connecting with others in a supportive, judgment-free setting

No D&D experience needed! All materials and guidance are provided. Just bring your curiosity, imagination, and willingness to grow.

Who: Adults 18+

Where: Dallas Mental Health and Performance (In Person - 12801 North Central Expressway, Suite 1560).

Contact Dr. Norton today for more information and to register!

💭 Mental Health & MotivationMotivation isn’t always about willpower—it’s deeply connected to your mental and emotional w...
10/17/2025

💭 Mental Health & Motivation
Motivation isn’t always about willpower—it’s deeply connected to your mental and emotional well-being. When you’re struggling with stress, depression, anxiety, or burnout, your energy and drive naturally decrease.
This doesn’t mean you’re lazy or unmotivated. It means your mind and body might be asking for rest, support, or a different approach. 💚

Here are a few gentle reminders:
🌱 Start small. Tiny steps forward are still progress.
🕯️ Rest is productive. Recovery helps rebuild motivation.
🧠 Check your self-talk. Be kind to yourself when energy feels low.
💬 Seek support. Talking through challenges can help you reconnect with your “why.”
⚖️ Balance effort with compassion. Motivation grows in safe, supportive environments—not through self-criticism.

Remember: your worth isn’t measured by productivity. Some days, showing up for yourself is enough. 🌼

🌿 World Mental Health Day – October 10thToday is a reminder that mental health matters—every day, for everyone. 💚This ye...
10/10/2025

🌿 World Mental Health Day – October 10th
Today is a reminder that mental health matters—every day, for everyone. 💚

This year, take a moment to check in with yourself and those around you. Mental health isn’t just about the absence of illness—it’s about balance, connection, and caring for your emotional well-being just as much as your physical health.

Here are a few ways to honor the day:

🌱 Take a mindful break and breathe deeply.
💬 Reach out to someone who might need support.
🧠 Reflect on what helps you feel grounded and balanced.
💛 Remind yourself: asking for help is a sign of strength.

Let’s continue breaking stigma, spreading compassion, and creating spaces where it’s safe to talk about how we feel.
Together, we can make mental health a global priority. 🌍

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12801 North Central Expressway Suite 1560
Dallas, TX
75243

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