Cohesive SOULutions Counseling

09/01/2025

This is the essence of Solution-Focused Therapy.

08/17/2025

I’m proud of my kids for lots of reasons, but mostly because they are kind. It’s not really hard to do, and the person who is enhanced the most when you are kind… is you!

08/14/2025

TIP: The Language of Influence—Drop the Word “Try”

“Try” is a subtle saboteur. It sounds harmless, even hopeful—but it quietly signals doubt and often implies failure.

Think about it: if you earned a degree or won an award, you wouldn’t say you tried to do it. You’d say you did. Saying “I tried to win” usually means you didn’t.

The same logic applies when we speak to ourselves. Telling yourself “I’ll try to do it” sends a message to your subconscious: don’t expect success. It’s a soft commitment with a built-in escape hatch.

Instead, speak with clarity and conviction. Say “I will,” “I’m doing,” or “I’ve decided.” Your words shape your mindset—and your mindset shapes your outcomes.

08/08/2025

Getting back to the basics…

04/03/2025

I find myself talking more frequently with my clients about the importance of MINDFULNESS, so I thought I’d offer a quick overview here:

MINDFULNESS is a practice that involves paying attention to the present moment without judgment. It encompasses being aware of one's thoughts, feelings, sensations, and surroundings with an open and curious attitude.

BENEFITS of Mindfulness:
Reduces stress and anxiety
Improves emotional regulation
Enhances self-awareness
Promotes compassion and empathy
Increases focus and concentration
Improves sleep quality
Boosts immune function

HOW TO PRACTICE Mindfulness:

Meditation: Engage in seated or lying meditations, focusing on your breath or bodily sensations.

Body Scan: Pay attention to each part of your body, noting any sensations or tension.

Mindful Listening: Actively listen to others without interrupting or judging.

Mindful Walking: Pay attention to your footsteps, the sensations of walking, and the sights and sounds around you.

Mindful Eating: Focus on the taste, texture, and smell of your food as you eat.

TIPS for SUCCESSFUL MINDFULLNESS PRACTICE:

START with short sessions and gradually increase duration.

FIND a quiet and comfortable space.
Accept distractions and gently bring your attention back to the present moment.
Practice regularly for consistent benefits.
Seek guidance from a qualified therapist if desired.

REMEMBER: Mindfulness is a journey, not a destination. It takes time and practice to cultivate a mindful state. Be patient with yourself and enjoy the process of becoming more present and less judgmental.

03/13/2025

03/09/2025

When babies take their first steps and then fall on their bottoms, we praise the first step excitedly. Think about that for a moment…

We don’t criticize their fall.

I think we adults could learn a lesson here. We spend more time criticizing our falls and not enough time applauding our small steps!

02/13/2025

Hey everyone,

In today's fast-paced world, anxiety is a common challenge many of us face. At Cohesive SOULutions, we believe in nurturing mental well-being through holistic approaches. Here are a few practical tips to help manage anxiety:

1. **Mindful Breathing**: Take a few moments each day to focus on your breath. Deep, slow breaths can help calm your mind and reduce stress.

2. **Stay Active**: Regular physical activity releases endorphins, which can improve your mood and help ease anxiety.

3. **Healthy Eating**: Fuel your body with nutritious foods. A balanced diet can have a positive impact on your mental health.

4. **Quality Sleep**: Prioritize a good night's sleep. A restful mind is better equipped to handle stress.

5. **Practice Gratitude**: Take time to reflect on the things you’re grateful for. It shifts your focus from anxiety to positivity.

6. **Limit News Consumption**: Constant exposure to negative news can heighten anxiety. Consider taking breaks from the news to give your mind a chance to relax.

7. **Connect with Others**: Don’t hesitate to talk to friends, family, or a therapist. Sharing your feelings can provide comfort and new perspectives.

Remember, it's okay to seek help and take small steps towards better mental health. We're here to support you on this journey. 💚

Feel free to reach out if you have any questions or need support.

Stay well,
The Cohesive SOULutions Team

11/18/2024

It’s always rejuvenating to spend a week at the AAMFT conference advancing my clinical expertise and having in-depth research and strategic conversations with professional colleagues.

Last week I spent a day completing the refresher course for my Approved Supervisor credential and the remaining days updating my knowledge on Neuroscience, Addictions, S*x Therapy, Complex PTSD, Healing Trauma, and Gut-Brain Axis Dysfunction as well as experiencing several very timely keynote addresses.

Evenings left time to enjoy walks, dinner, and nightly fireworks with my wonderful wife. We even had a day at the pool before the conference.

11/08/2024

🌟 Just a gentle reminder from Cohesive SOULutions: It's absolutely okay to not be everything to everyone. 🌟

In a world that pulls us in a million directions, it's vital to remember that your well-being comes first. Embrace your boundaries, and prioritize what truly matters. 💖

You can’t pour from an empty cup, so take care of yourself first. This isn’t selfish—it’s essential. You deserve peace, joy, and balance. 💫

🧘‍♀️✨

Let’s all strive for balance and tranquility this season. 🕊️💫

11/01/2024

🗳️ Election season can be a stressful time for many of us. At Cohesive SOULutions, we want to remind you to take care of your mental health during this period. Here are some tips to help you stay grounded:

Limit News Consumption: It's important to stay informed, but try to avoid constant news updates. Set specific times to check the news and stick to them.

Practice Mindfulness: Take a few minutes each day to meditate or practice deep breathing. This can help reduce anxiety and keep you centered.

Stay Connected: Reach out to friends and family for support. Talking about your feelings can be incredibly therapeutic.

Engage in Self-Care: Make time for activities that bring you joy and relaxation, whether it's reading a book, taking a walk, or enjoying a hobby.

Exercise: Physical activity is a great way to relieve stress. Even a short walk can make a big difference.

Remember, it's okay to take a step back and prioritize your well-being. Your mental health matters. 💖

🧘‍♀️✨

Stay calm and take care of yourself! 🌟🕊️