Kristal Dunn, Licensed Professional Counselor

02/15/2026

10/30/2025

Embrace the spirit of Halloween by sharing your favorite spooky movie! Comment below with your top pick and let’s see which film reigns supreme this season.

07/07/2025

07/05/2025

Another wonderful regulation technique. Follow Mental Health Institute, PLLC for more great resources.

The Butterfly Hug is a form of bilateral stimulation that can be used as a grounding technique.The process is simple and can be done in any situation. It ca...

07/05/2025

07/05/2025

Resources are quickly growing for those in need.

Regulation help:

1. Grounding with the 5-4-3-2-1 method
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. Helps bring you into the present moment.

2. Focused breathing
Inhale for 4 counts, hold for 4, exhale for 6. Repeat for a few minutes to calm your nervous system.

3. Name the emotion
Simply saying to yourself, “I feel scared,” “I feel overwhelmed,” or “I feel numb” helps the brain regulate.

4. Limit news and social media
Take breaks to avoid emotional overload. It’s okay to disconnect for your well-being.

5. Move your body
Gentle stretching, walking, or even shaking out your arms and legs can release built-up stress.

6. Stay hydrated and nourished
Small acts of care like drinking water or eating something warm help stabilize your body and emotions.

7. Connect with someone safe
Talk to a friend, family member, or neighbor. Connection can ease feelings of fear and isolation.

8. Cry if you need to
Letting the tears flow is a natural release. There is no “right” way to grieve or cope.

9. Hold onto something grounding
A stone, blanket, or even a pet can offer comfort and a sense of safety.

10. Speak kindly to yourself
Remind yourself: “I am doing the best I can in an impossible situation.”

06/25/2025

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01/18/2025

This is often difficult to incorporate, in fact most of my clients push back trying this, until they finally decide to try. Once you try it, then again, and continue, you'll discover it is easier over a short period of time and it's effective. Sitting with feelings instead of avoiding them, eliminates additional harm caused by avoidant behaviors and leads us to healing.

12/26/2024

Is it just the 'winter blues' or seasonal affective disorder (SAD)? Learn the signs and symptoms of SAD, a type of depression, and how to get help: samhsa.gov/mental-health/seasonal-affective-disorder

12/11/2024

Explore the journey of healing and growth that shapes our counseling approach. Discover the milestones and experiences that empower individuals to embrace their true selves.

11/06/2024