Personal Balance Counseling

11/27/2025

🌎 Indigenous Peoples’ Day 🌿

Today we honor the history, resilience, and cultures of Indigenous communities. May we celebrate their traditions, acknowledge their contributions, and commit to learning and listening with respect.

11/27/2025

🦃 Happy Thanksgiving 🍂

Today we pause with gratitude—for family, friends, community, and the small moments that bring joy. May your day be filled with connection, reflection, and peace. 💛

However you celebrate, take a moment to notice what you’re thankful for and share kindness with those around you.

11/26/2025

🧩 DBT Skill: VITALS

When emotions feel overwhelming, the VITALS skill is a gentle reminder to cope step by step:

✨ V – Validate your feelings
✨ I – Imagine yourself coping well
✨ T – Take small steps forward
✨ A – Applaud yourself for effort
✨ L – Lighten the load with humor or support
✨ S – Stay on track with your goals

Little shifts build big resilience. 💙

11/24/2025

🧩 DBT Skill: PLEASE

Strong emotions feel harder to manage when the body’s needs aren’t met. The PLEASE skill helps reduce vulnerability:

✨ P – Treat Physical illness
✨ L – Balance Eating
✨ E – Avoid mood-altering substances
✨ A – Balance Sleep
✨ S – Get Exercise

Taking care of your body strengthens your ability to take care of your emotions. 💙

11/21/2025

🧘 Progressive Muscle Relaxation

Stress often hides in the body as tension. PMR helps release it by tensing and relaxing different muscles, one by one:

✨ Curl your toes, hold, then release
✨ Squeeze your hands into fists, then let go
✨ Lift your shoulders up, hold, then drop them down
✨ Scrunch your face tight, then relax

Working from head to toe (or toe to head!) helps the body soften and the mind feel calmer. 🌿

11/20/2025

🤲 DBT Skill: Pressure (Paired Muscle Relaxation)

When emotions feel heavy, your body often holds tension. Using pressure helps you release it:

✨ Press your palms together for 5–10 seconds, then let go
✨ Tense your shoulders, hold, then relax
✨ Hug yourself with firm pressure, then release
✨ Try a weighted blanket for steady comfort

By adding tension and then letting go, your body learns the difference between stress and calm—helping emotions settle, too. 💙

11/19/2025

The holidays can be joyful… and incredibly overwhelming for anyone struggling with an eating disorder.

Our newest blog breaks down why this season is so triggering and what actually helps — including practical tips for individuals and families. 💚

✨ Read the full blog here:
“When the Holidays Collide with Eating Disorders: Finding Support, Structure, and Peace”
https://personalbalancecounseling.com/2025/11/14/when-the-holidays-collide-with-eating-disorders-navigating-challenges-for-eating-disorder-recovery/

If you’re looking for added support this season, we’re also offering a 5-week Virtual Holiday Support Group starting November 24th at 4 PM.
Insurance accepted • Open across Illinois • DBT-informed support

💻 Register on our website: personalbalancecounseling.com
You don’t have to navigate the holidays alone. 💛

The holiday season can be challenging for individuals recovering from eating disorders due to food-centric gatherings, disrupted routines, and heightened body image discussions. Personal Balance Counseling offers a five-week virtual support group starting November 17 to help individuals navigate the...

11/19/2025

🌬️ DBT Skill: Paced Breathing

When emotions run high, your breath often speeds up—keeping your body in “alert mode.” Paced breathing helps calm the storm:

✨ Inhale through your nose for 4 seconds
✨ Hold gently for 1 second
✨ Exhale slowly through your mouth for 6–8 seconds
✨ Repeat for 1–2 minutes

This simple rhythm signals safety to your body, lowering stress and bringing your mind back to balance. 💙

11/18/2025

💪 DBT Skill: Intense Movement

When emotions feel overwhelming, your body fills with energy—it needs a release. Short bursts of movement can help reset your system:

🏃 Run in place or sprint up stairs
🕺 Dance it out to upbeat music
🤸 Do jumping jacks, push-ups, or squats
🚴 Take a quick bike ride or brisk walk

Intense movement helps burn off adrenaline, lower stress, and bring your mind back to calm.

11/17/2025

🌡️ DBT Skill: Temperature

When emotions feel overwhelming, changing your body’s temperature can help calm your nervous system:

✨ Splash cold water on your face
✨ Hold an ice cube in your hand
✨ Step outside into the fresh air
✨ Take a warm shower or wrap up in a cozy blanket

These quick shifts signal your body to slow down, helping you ride out intense emotions more safely. 💙

11/14/2025

The holiday season can be challenging for individuals recovering from eating disorders due to food-centric gatherings, disrupted routines, and heightened body image discussions. Personal Balance Counseling offers a five-week virtual support group starting November 17 to help individuals navigate these challenges with structured support, emphasizing connection, boundaries, and mindfulness during the holidays....

https://personalbalancecounseling.com/2025/11/14/when-the-holidays-collide-with-eating-disorders-navigating-challenges-for-eating-disorder-recovery/

11/14/2025

💙🌍 Today is World Diabetes Day — a time to raise awareness, support those living with diabetes, and promote the importance of early detection and access to care. Together, we can take steps toward a healthier future. 💉✨