Suunta Integrative Health

06/12/2025

June is Men's Mental Health Awareness Month! Suunta's own, Peter Copenhaver shares his thoughts on the stigma surrounding men’s mental health and some of the resources that are available.

June is Men's Mental Health Awareness Month.

05/29/2025

For many caregivers, summer brings a new set of demands, routines, and emotional weight. At Suunta, we understand that this transition can be both a relief and a challenge. If you're feeling stretched thin, you're not alone—and you don't have to navigate it alone.

Read our latest blog for simple, supportive ways to care for yourself during the summer season. Because your well-being matters, too.

https://suuntawellness.com/caring-for-the-caregiver-navigating-summer-transitions/

05/15/2025

Suunta's own Peter Copenhaver joined John Redfield last week to talk about the importance of Mental Health Awareness Month and discussed some of the things we can all do to improve our own mental health.

UMT highlights mental health awareness month and NMU theater student's upcoming play

05/02/2025

Talking to teens about mental health isn’t always easy—but it’s one of the most important conversations you can have. Newport Academy’s guide breaks it down in a way that’s approachable and genuinely helpful. Whether you're a parent, caregiver, or just someone who wants to support the teens in your life, this article offers simple yet practical ways to open up a dialogue, build trust, and create a safe space for them to share what they’re going through.

Learn tips for communicating more easily with teens, plus conversation starters for talking to adolescents about mental health.

04/22/2025

🌍 Earth Day & Mental Health: A Connection Worth Celebrating 🌿

Earth Day is more than just protecting the planet—it's a chance to reflect on how nature impacts our mental health.

Spending time outdoors has been proven to reduce stress, boost mood, and improve cognitive function. Whether it’s hiking in the woods, strolling along a lakeside, or just soaking in the fresh air, nature has a unique way of calming our minds and helping us reconnect with ourselves.

🌍Here’s how nature supports your mental health:

Nature Reduces Stress: Being surrounded by trees, green spaces, and open landscapes lowers cortisol levels, easing stress and anxiety.

Boost Your Mood: Sunlight triggers the release of serotonin, helping you feel happier and more energized.

Improve Focus & Creativity: Time in nature can improve concentration and boost creativity, offering fresh perspectives for work and personal growth.

Mindfulness & Connection: Earth Day encourages us to pause, be present, and connect with the world around us. Practicing mindfulness outdoors helps center our minds and create emotional balance.

Sense of Purpose: Taking part in environmental efforts, like local clean-ups or supporting sustainability, fosters a sense of community and purpose, both essential for mental health.

🌍 Why it matters - especially in the UP:
The Upper Peninsula is home to beautiful forests, animals, lake shores, and natural spaces. These areas provide a chance to unwind and recharge. By protecting these places, we’re ensuring future generations can enjoy the same peaceful moments. Caring for the environment means preserving these opportunities to connect with nature.

This Earth Day, step outside, breathe deeply, and let the beauty of nature nurture both your mind and soul.

03/26/2025

🌿 Welcome Back to Emotional Wellness Wednesday 🌿

How is the month of March already over? We hope you’ve enjoyed this month’s Emotional Wellness Wednesday series! As we wrap up our focus on emotional wellness, we’d love to hear from you. If you have any feedback or topics you’d like to see covered in future posts, please feel free to comment below or send us a message!

In our final week, we’re focusing on the importance of mindfulness. Rather than operating on autopilot, mindfulness invites us to slow down and become aware of our thoughts, feelings, and surroundings. Research shows that regular mindfulness practice can help reduce stress, improve focus, support emotional regulation, and enhance overall well-being.

Here are a few ways to start practicing mindfulness in your daily routine:

Breathe intentionally – Inhale through your nose for 4 counts, hold for 1, and exhale through your mouth for 5. Repeat throughout the day.

Take mindful walks – Notice the environment around you: the sights, sounds, and sensations.

Eat with awareness – Pay attention to each bite, savor the flavors, and recognize when you’re full.

Scan your body – Check in with how each part of your body feels, from head to toe, without judgement. Just notice what's going on with you and your vessel.

Explore resources – There are many mindfulness programs and tools available online to support your journey.

Let’s take a moment this week to pause, breathe, and be present.

03/19/2025

Welcome back to Emotional Wellness Wednesdays! 🌿 Last week, we discussed ways to reduce stress, and one key tip was getting enough sleep. This week, let’s dive deeper into why sleep is so important for your well-being!

In the rush to get everything done, we often sacrifice sleep—but it’s essential for both mental and physical health. It helps improve brain function by enhancing memory, focus, and decision-making, while also regulating emotions and reducing stress. Physically, sleep allows the body to repair itself, boosts the immune system, and supports heart health. It also plays a key role in weight regulation, hormone balance, and overall recovery. Without enough rest, both mental clarity and physical well-being can suffer.

Here are some suggestions to get better sleep:
o Go to bed and get up each day at the same time.
o Sleep in a dark, quiet place.
o Exercise daily.
o Limit the use of electronics.
o Relax before bedtime.
o Avoid alcohol before bedtime and stimulants like caffeine or ni****ne.
o Consult a health care professional if you have ongoing sleep problems.

Prioritizing sleep is key for maintaining a healthy body and mind. Tune in next week for more emotional wellness tips!


For other wellness topics, please visit www.nih.gov/wellnesstoolkits

03/17/2025

🍀This St. Patrick’s Day, let’s shift the focus from luck to intentional care.

At Suunta Integrative Health, we understand that mental health isn’t a matter of chance—it’s something nurtured through consistent support, self-awareness, and small, meaningful steps forward.

As you celebrate today, remember:
(1) It’s okay to set boundaries and take time for yourself.
(2) It’s perfectly okay to take a step back, reflect, and protect your mental space amidst the festivities.
(3) Small, intentional acts of self-care can be just as meaningful as any celebration.
(4) Progress isn’t about luck—it’s about the strength you show every single day

This St. Patrick’s Day, let’s extend kindness not only to others, but to ourselves.

03/12/2025

🌿 Welcome back to Emotional Wellness Wednesday!

Last week, we talked about building resilience. For this week, it’s all about managing stress. We all feel stressed sometimes, and while a little can be motivating, too much (especially for too long) can wear you down-- physically, mentally, and emotionally.

The good news? Healthy coping strategies can help you bounce back and feel your best!

To effectively manage stress, consider these healthy habits:
o Get enough sleep – Being well-rested can help you be better equipped to handle stress.
o Exercise regularly – Physical activity releases endorphins, which help improve mood and reduce stress.
o Build a social support network – Surround yourself with supportive friends and family who can offer encouragement and perspective.
o Set priorities – Focus on what truly matters and break tasks into manageable steps to prevent feeling overwhelmed.
o Show compassion for yourself – Treat yourself with kindness and try to avoid self-criticism during difficult times.
o Try relaxation methods – Techniques such as deep breathing, meditation, or yoga can help calm your mind and body.
o Seek help – If stress feels unmanageable, don’t hesitate to reach out to a professional for support.

Taking small steps to manage stress can lead to a healthier and more balanced life. What’s your favorite way to de-stress? Drop your tips in the comments!



For other wellness topics, please visit www.nih.gov/wellnesstoolkits

03/06/2025

Due to snow, our offices in Marquette and Ishpeming will be closed today. Please be safe if you are out on the roads.

03/05/2025

🌱Introducing: Emotional Wellness Wednesdays! 💚

We're excited to kick off a new weekly series focused on nurturing your emotional well-being. This week, we're starting with Resiliency.

People who are emotionally well have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Think of it like a tree in the wind-- it doesn't break but sways, staying rooted while adjusting to the storm. Resilience takes practice, but it can transform how you approach life's obstacles.

Ways to build resilience:
o Develop healthy physical habits.
o Take time for yourself each day.
o Look at problems from different angles.
o Practice gratitude.
o Prioritize self-care.
o Surround yourself with positive, healthy people.
o Ask for help when you need it.
o Mindfulness practices.

Join us every week as we share tips and strategies to support your emotional wellness journey.

03/05/2025

Due to the weather, Suunta offices in Marquette and Ishpeming are closed today, this includes virtual appointments.