Dallas Mental Health & Performance, 12801 North Central Expressway Suite 1560, Dallas, TX (2025)

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. 🌍

10/01/2025

🍁 Fall Affirmations for Mental Health

Affirmations are short, powerful statements that help shift negative thinking patterns, increase self-compassion, and strengthen resilience. Repeating them regularly can calm the mind, build confidence, and support emotional balance—especially during times of change, like the fall season.
Try these fall-inspired affirmations:

I embrace the changes this season brings, knowing they make space for growth.
Like the trees, I allow myself to let go of what no longer serves me.
I welcome balance, grounding, and peace into my life this autumn.
I am grateful for the beauty in this season of transition.
I move with the natural rhythm of rest and renewal.
This season is a reminder that release creates room for new beginnings.

✨ Tip: Speak your affirmations out loud, write them in a journal, or repeat them during a mindful moment outside. Over time, affirmations can help reframe your perspective and create a gentler, kinder inner dialogue.

09/17/2025

Meet Dr. Sally Norton!

Dr. Sally Norton is supervised by Dr. Ally Wade, Ph.D. Dr. Norton’s approach to therapy is collaborative, relational, and rooted in authenticity. Grounded in person-centered principles, she prioritizes empathy, respect, and unconditional positive regard in every session to foster a warm and supportive environment. At the same time, she often also draws from interpersonal and psychodynamic theories to help individuals gain deeper insight into their thoughts, emotions, and relational patterns. Her integrative style allows her to adapt treatment to each individual’s unique needs, and she is committed to honoring each client’s goals, identity, and lived experiences throughout the therapeutic process. While she considers herself a generalist and works with individuals across the lifespan, she has specialized experience with children , adolescents, young adults, and families.

Dr. Norton currently has immediate availability for in-person and virtual sessions! Please feel free to reach out to to her through our "Request an Appointment" tab on the website! https://www.dallasmhp.com

09/10/2025

💛 National Su***de Awareness Day 💛
Today we honor the importance of awareness, compassion, and connection. Su***de is complex, and talking about it openly helps reduce stigma and reminds people they are not alone.

✨ Checking in on loved ones matters.
✨ Small conversations can save lives.
✨ Awareness creates hope.

If you or someone you care about is struggling, help is available.
📞 In the U.S., dial 988 for the Su***de & Crisis Lifeline—free, 24/7, and confidential.

Together, we can spread understanding, break the silence, and create a community of support and hope. 💛

***deAwareness

09/03/2025

🌟 Champion Mindset 🌟

A champion mindset isn’t just for athletes—it’s a way of approaching life. 🏆

✅ Resilience – Getting back up when life knocks you down.
✅ Focus – Staying true to your priorities, even with distractions.
✅ Growth – Seeing setbacks as lessons, not failures.
✅ Consistency – Showing up for yourself, even on the hard days.
✅ Confidence – Believing in your worth and abilities before the results show.

A champion mindset is built in the everyday choices you make—how you talk to yourself, how you care for your goals, and how you keep moving forward. 💪
Remember: You don’t need a stage, medal, or spotlight to live with the heart of a champion. ❤️

08/25/2025

Team Cohesion: The Hidden Strength Behind Performance 🤝⚽🏀
From your team at DMHP

Strong teams aren’t just built on talent—they’re built on connection. Team cohesion plays a huge role in both mental health and game performance.

✨ Why it matters for mental health:

Increases sense of belonging and reduces isolation
Builds trust and psychological safety
Supports resilience after setbacks
Encourages open communication about stress and struggles

✨ Why it matters for game play:

Enhances cooperation and trust on the field/court
Improves problem-solving and adaptability under pressure
Creates consistency and reliability between teammates
Strengthens motivation and overall performance
When athletes feel supported by their team, they don’t just play better—they feel better. Cohesion creates an environment where mental health and performance can thrive side by side.

💡 Tip: Coaches and players can foster cohesion with intentional check-ins, team rituals, and open dialogue beyond just the game itself.

📞 Dallas Mental Health & Performance | Supporting athletes and teams in building strong minds and strong connections | http://dallasmhp.com

08/14/2025

Growth-Oriented Mindset: Turning Challenges into Opportunities 🌱🧠
From your team at Dallas Mental Health & Performance

A growth-oriented mindset is the belief that skills, abilities, and even emotional resilience can be developed through effort, learning, and persistence. Instead of thinking “I can’t do this”, you begin to think “I can’t do this… yet.”

Why it matters:

Encourages resilience when things get tough
Reduces fear of failure
Builds motivation to keep learning and improving
Supports emotional flexibility and problem-solving

Ways to cultivate it:

💡 Reframe mistakes – See them as lessons, not proof of failure.
🎯 Set process goals – Focus on what you can control (effort, strategy) rather than only outcomes.
📖 Seek feedback – Treat constructive criticism as a tool for growth, not as a personal attack.
🧘 Practice self-compassion – Growth takes time; give yourself the same patience you’d give a teammate or friend.

Every challenge is a chance to grow stronger—on the field, in the classroom, or in life.

📞 Dallas Mental Health & Performance | Helping clients strengthen both mind and resilience | https://www.dallasmhp.com

08/09/2025

Grounding in Your Pre-Game Routine 🧠⚾🏀

A strong pre-game routine isn’t just about warming up your body—it’s about centering your mind so you can perform at your best. Consistent pre-game routines tell your brain and body, “It’s go time.” They:

Reduce performance anxiety
Build confidence through familiarity
Help you shift from everyday life into competitive focus
Improve concentration and decision-making under pressure
Boost consistency, even on high-stress days
Grounding techniques can be a powerful part of this routine, keeping you calm, present, and ready before the pressure hits.

Here are a few to try:

🫁 Breathe with purpose – Inhale for 4 counts, exhale for 6. Repeat 5 times to slow your heart rate and sharpen focus.
👟 Feel your feet – Stand still, notice the contact between your feet and the ground, and imagine sending your energy down into the earth.
🎯 5-4-3-2-1 check-in – Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste to bring yourself fully into the moment.
💭 Anchor phrase – Repeat a short, powerful statement like “I am ready” or “One play at a time” to lock in your mindset.
🎵 Mindful movement – Walk, stretch, or practice a specific drill with your full attention on your breath, body, and movement.

Grounding isn’t about eliminating nerves—it’s about channeling them into focus and confidence so you can perform at your highest level.

📞 Dallas Mental Health and Performance | Helping athletes train the mind as well as the body | https://www.dallasmhp.com

07/30/2025

Back-to-School Mental Health Check-In 🎒🧠
From your team at DMHP

The start of a new school year brings excitement—but also stress, pressure, and big feelings for students and parents. It’s okay if it feels like a lot right now.

Here are a few simple coping strategies to support mental health during the transition:

📅 Set realistic routines – Build in time for rest, movement, and quiet. Structure creates stability.
🧘‍♀️ Practice grounding – When stress hits, try a few deep breaths, stretch, or name 3 things you see, hear, and feel.
🧠 Name the feeling – Labeling emotions like nervousness or overwhelm helps reduce their intensity.
💬 Talk about it – Make space for open conversations about how school feels—especially the hard parts.
🎯 Focus on effort, not perfection – Progress matters more than pressure.

💛 Whether your child is navigating new social dynamics, academic stress, or emotional challenges, they don’t have to do it alone—and neither do you.

We support kids, teens, and families through all stages of school life.

📞 DMHP | Accepting new clients | https://www.dallasmhp.com

07/22/2025

Mindfulness in Sports: The Mental Game Matters 🧠⚽🏀
From your team at DMHP

Peak performance isn’t just physical—it’s mental.
Mindfulness helps athletes stay present, focused, and resilient—whether it’s game day or a tough training session.

🏅 What is Mindfulness in Sports?
It’s the practice of bringing full awareness to the moment—your body, breath, and environment—without judgment.

🎯 Why it matters:

Reduces performance anxiety
Improves focus and reaction time
Builds mental resilience
Helps athletes bounce back from mistakes
Strengthens emotional regulation under pressure
🧘 Try this: Before a game or practice, pause for 60 seconds. Breathe deeply. Feel your feet on the ground. Notice your breath. Bring yourself into this moment—right here, right now.

🧠 Your mind is your most powerful muscle. Train it like you train your body.

Want to explore mindfulness-based therapy for athletes or performers? Let’s talk.
📞 DMHP | Supporting mental health in sports | https://www.dallasmhp.com

07/18/2025

Mindful Moment: ACCEPTS for Distracting from Distress 💭📺📞

When you're in emotional pain and can't solve the problem right away, ACCEPTS is a powerful DBT skill to help you ride the wave of distress.

Here’s what it stands for:

🔄 A – Activities
Do something to keep your hands or mind busy—watch a show, clean, paint, cook, play a game.

👥 C – Contributing
Help someone else—send a kind message, volunteer, or do a small act of kindness.

🧠 C – Comparisons
Remind yourself how you've gotten through hard times before, or compare to someone who has it harder (with compassion, not judgment).

📸 E – Emotions
Create a different emotion—listen to upbeat music, watch something funny, or look at something that inspires joy or calm.

🌍 P – Pushing Away
Gently set the distressing situation aside for now. Visualize putting it in a box or on a shelf.

🌈 T – Thoughts
Flood your mind with neutral or distracting thoughts—count by sevens, name all the animals you can think of, do a puzzle.

🌄 S – Sensations
Use intense physical sensations (cold shower, spicy candy, holding an ice cube) to ground yourself in the present.

✨ These are distraction skills—not solutions. But they help you stay safe and get through the moment until you’re ready to cope more directly.

If you’d like to learn more about therapy and how it can support your mental health journey, reach out!

07/09/2025

Coping with Loss After Tragedy 💔🕊️

Grief after tragedy is heavy, confusing, and deeply personal. Whether it’s the loss of a loved one, a traumatic event, or collective grief—we want you to know: your pain is valid, and you are not alone.

Here are some gentle reminders as you navigate this kind of loss:

🕯️ Feel what you feel – There’s no “right” way to grieve. Numbness, anger, guilt, or deep sadness—all of it belongs.

🤝 Connect – Talk to someone you trust. A therapist, friend, or support group can help carry some of the weight.

🌿 Ground in the present – When overwhelmed, try grounding techniques: feel your feet on the floor, name 3 things you see, or take a deep breath and release it slowly.

📝 Express it – Journaling, creating art, or even writing a letter to who or what you've lost can be healing.

💛 Give yourself grace – Healing doesn’t mean forgetting. It means learning how to live again, piece by piece.

If you’re struggling to cope, reach out. Tragedy can break our sense of safety—but healing is possible, especially with support.

We’re here to walk beside you.

Dallas Mental Health & Performance

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