Menta Counseling

05/06/2020

Mental Health Awareness Month – Staying Healthy During the Pandemic
Every May, Mental HealthM America celebrates Mental Health Awareness Month. The goal of this awareness month is to provide accurate information about mental health to help individuals who are struggling and their loved ones find the resources they need to get and stay mentally and emotionally healthy. In the wake of the coronavirus disease 2019 (COVID-19) pandemic, practicing good habits for mental and emotional wellbeing is more important than ever before. In this month’s blog, we’re going to talk through some of the tips that Mental Health America shared for staying healthy, de-stressing, and generally being your best self now and beyond the pandemic.
Stay Connected
Even with social distancing and shelter in place recommendations still in place for most of the month of May and beyond in some areas, you can still stay in touch with your loved ones. Send a text, write a letter, send a care package, or pick up the phone to make a call. Here are some tips for staying connected during the COVID-19 pandemic:
Schedule virtual events with friends – Zoom! isn’t just for business meetings anymore. Consider putting together a Zoom! coffee chat, book club, or happy hour with friends.
Send compliments – many of us are feeling a little down, overwhelmed, isolated, or stressed right now. Consider sending a nice note, social media post, or just picking up the phone to tell someone how much you appreciate them and compliment them on their successes.
Make time – the situation surrounding COVID-19 is stressful, and you may find yourself using social distancing as an excuse for self-isolating. The fact is, we need other people in our lives – yes, even those of us who are introverted. Make time to talk to loved ones regularly to avoid becoming too detached.
Create New Routines
If you find yourself with a little extra time on your hands now that you don’t have a commute to work and you don’t need to get your kids to school, you may be struggling to get motivated. By creating a routine for the family, you can help prevent cabin fever and keep your family from driving each other up the wall (or prevent yourself from getting too out of sorts if you’re home alone). Getting up at the same time and going to sleep at the same time each night is one easy way to structure your days. It may be tempting to sleep in or stay up late, but maintaining a consistent sleep schedule relieves stress and helps you feel ready to face the day. You should also take time for nutritious meals. Don’t forget to exercise. Even if you have to do Yoga in the living room or walk up and down the stairs.
Be a Helper!
Helping others actually helps us to feel better too. Right now, there are plenty of people who need help, and if you’re able to lend a hand, it’s a great time to do so. Check the websites for local charitable organizations to find out who needs help and how you can give back. Remember blood donations from healthy individuals are always needed, so if you’re not sure what else you can do, this may be a good option.
Reach Out to Me
If you’re feeling a little extra stressed or want to talk to someone right now, I hope you’ll give me a call. I’m Stephanie Menta, a Licensed Professional Counselor in Malvern, PA. During the COVID-19 pandemic, I am offering Skype video therapy sessions and telephone counseling sessions to ensure you can continue to receive the support you need during this challenging time. Don’t hesitate to contact me to find out more.

03/25/2020

Through this time of uncertainty, it is not uncommon to feel anxious or even depressed. Not knowing what tomorrow might force us to cope with can a BIG psychological hurdle. NEW FLASH – You are NOT alone. This is where your family and friends and personal network can begin to provide some comfort. However, if general conversation is not enough to calm your inter-self…Please set up a confidential online appointment with me.

I have deep routed experience in helping my clients push past barriers – BIG and small that are preventing them from enjoying life. Together we will build a personal plan for you that address your very personal circumstances. Don’t wait! If you need help please set up an appointment on line at www.mentacounseling.com

There is no better investment than investing you! I hope to hear from you soon.

At her Malvern practice, Stephanie Menta, MS, LPC works closely with people who want to experience positive growth and change in their lives.

03/23/2020

Through this difficult time people are finding themselves overly anxious about the uncertainty of this pandemic. I have decided to decrease my normal rate to half in order to help those who may need the support. I am offering teleconference and phone sessions for those who are interested. Please send me a message and remember “You are not alone.”

03/02/2020

02/28/2020

March is Self-Harm Awareness Month
March is self-harm awareness month. There are many misconceptions about this behavior, but the better we understand this condition, the more support we can offer those who struggle with self-injury. In this blog, I take a closer look at what self-injury is, who struggles with this condition, and how we can help friends and loved ones who may be engaging in self-harm.
What is Self-Injury?
Self-injury, also referred to frequently as self-harm, is a response to emotional distress that is intentionally enacted by a person to mirror psychological pain physically, creating an outlet for the big feelings the person is struggling with. It’s important to note that self-injury is not a suicidal ideation. The person engaging in self-harming behaviors does not do so with the intention of committing su***de. In rare cases, self-harming can result in accidental death, but this is not the individual’s intention.
How are Self-Harming Behaviors Related to Mental Health?
Self-injury can give a calming effect or release of tension to individuals who struggling with stress or anxiety. For those who struggle with numbness of emotion, self-harm can be a way of feeling something, even if it it’s painful. Whether the person engaged in self harm does so to release pent-up emotions or trigger feelings, these behaviors are almost always related to internal struggles with negative thought patterns and difficult emotions.
Is Self-Harm Common?
In teens and young adults, about 15% of individuals experience self-injury, and about 4% of adults may engage in self-harming. The majority of self-harm is related to cutting or scratching the skin. Those who engage in self-harm may also hit their heads, burn themselves, or perform other injurious behaviors. Unfortunately, these individuals become very skilled at hiding or explaining away their injuries, which can make it difficult to get accurate statistics on this condition.
What Should I do if a Loved One is Self-Harming?
If you’re concerned a loved one is engaging in self-harm, the most important thing to keep in mind is that you should never be harsh or judgmental. Too often, people who self-harm are thought of as attention seeking, which can further isolate them. This behavior is part of a deeper rooted struggle, and what your loved one needs most is your support. If you’re not sure that a loved one is engaging in self-harm, be aware of the following warning signs:
Parts of the body always seem to have scabs, bruises, or other signs of injury
Wearing inappropriate clothing for the weather (long sleeves and pants in the summer)
Making excuses and/or changing reasons for injuries
Avoiding or withdrawing from others
How Can Therapy Help?
During therapy, I can work with individuals who self-harm to address the underlying emotional distress that lead them to self-injure. We can also partner to develop new coping skills that are safer and more beneficial. If you’re ready to make some changes and start feeling better, I’m here to help. Contact me to learn more or schedule an appointment.

02/02/2020

Nourishing the 5 Types of Intimacy Bonds in Your Relationship
Valentine’s Day is a great time to be in a happy, healthy partnership with someone you love, but if your relationship isn’t doing well, Valentine’s Day can be a reminder of what you’re missing. As a counselor, I often work with couples who visit my office and say something along the lines of, “We’re just not as close as we used to be.” In the beginning of relationships, we may not realize it, but we’re doing a lot of work. We’re getting to know someone, we’re building and earning trust, and we’re sharing ourselves with another person. As we grow into relationships, it can start to feel like all of the intimacy and strength of the relationship we built is gone, but what really happens is – we stop actively building and maintaining these bonds. To renew the feeling of closeness from early in your relationship, you need to repair your relationship’s intimacy bonds. First, it’s important to realize that there are many different types of intimacy in relationships, and you need to understand and develop all of them in order to keep your relationship strong and healthy.
Emotional Intimacy
Emotional intimacy is about the ability to share your joy, pain, and stress with your partner without fear that they will reject you. You can experience a full range of emotions and be there for them when they want to discuss their emotions. When you build your relationship, you’re always sharing stories about the experience of past and present emotions, but when you know someone well, you may not feel you need to take the time to communicate these feelings and experiences in the same way. To nourish emotional intimacy, make time to discuss how you’re feeling each day. You can ask your partner open-ended questions about how they’re feeling and share your own emotions with your partner regularly.
Intellectual Intimacy
Remember the early part of the relationship where you shared all your favorite movies and songs with your partner? You felt closer as you got to know the things they enjoy, ideas they care about, and discovered shared interests. To renew intellectual intimacy, consider discussing a movie you’ve seen together, reading the same book, or just taking time to talk about your plans for the future.
Physical Intimacy
Don’t confuse physical intimacy with sexual intimacy. While sexual intimacy may be an essential part of physical intimacy for many couples, it is not the only important aspect of physical intimacy. Instead, think of holding hands, maintaining eye contact, giving your partner a hug, or just sharing a kiss. Being physically close to your partner can help you to feel more connected.
Experiential Intimacy
It’s important that couples have their own friends and make time for their individual hobbies and other experiences, but it is just as important for you and your partner to share some experiences. A road trip, a visit to a local art museum, or a simple walk shared together can really improve your intimacy and closeness with your partner by creating more chapters in the story of your relationship.
Spiritual Intimacy
This isn’t necessarily about church or one specific God or belief system. Instead, spiritual intimacy is about recognizing the frailty and mortality of the human experience and appreciating the awe of the moment you get to spend with your partner. Whatever your belief system, recognizing the good fortune of finding someone to share the moments of your life with can help you to feel more grateful for each other.
Consider Couples Counseling
If you and your partner are really struggling to establish or maintain intimacy bonds, I can help. During couples counseling, we can discuss areas where your relationship is weakened or broken, and most importantly, we can work together to learn ways to repair and renew the bonds of intimacy that made your relationship strong, healthy, and fulfilling. Contact me to get started with couples counseling sessions in my Malvern office.

12/29/2019

Is Counseling the New Mentoring?
January is National Mentoring Month. This awareness month is geared toward offering support and encouragement for young people to help them find career paths, set goals, and lead more fulfilling lives. Research indicates that working with mentors can help young people develop emotionally, mentally, academically, and professionally. When I think about this research, it calls to mind the relationships I’ve developed with my clients through the years. Counselors may not be considered as mentors traditionally, but really, we offer a lot of the same benefits – support, encouragement, and guidance to help you develop your strengths and understand the limitations that might present challenges. I found myself wondering – is counseling the new mentoring? More to the point, would the world be different if people talked about the benefits of counseling for people of all ages the way they talk about the benefits of mentorship? In this blog, we’re going to take a closer look at some of the benefits of mentoring and how working with a counselor can provide many of the same resources.
What are the Benefits of Mentoring?
According to the National Mentoring Partnership, there are numerous benefits for kids and teens who participate in mentorship programs, including:
Reduced symptoms of depression and mood disorders
Reduced instances of substance use
Increased chances for completing college and/or finding a career
Improved relationship with friends, family, and peers
Healthier life choices and personal growth
How Does Mentoring Help?
Mentoring offers young people opportunities to interact with a stable, objective person who can demonstrate healthy behaviors, provide positive feedback, and help them through the many life transitions that young people deal with. Many young people have difficulty seeing their potential, and they may struggle to adequately plan and prepare for their futures. Mentoring helps kids and teens understand their strengths, develop healthy habits, and encourages them to challenge themselves to be successful.
So – Is Counseling the New Mentoring?
As an adult, you likely deal with some big decisions, work through life transitions, or struggle with difficult situations pretty regularly. If you’re lucky, you have good friends or family members who provide support and guidance to help you through these tough times, but it can be difficult for the people who love us to offer objective feedback. Much like mentors who help kids to understand life’s challenges and develop decision making and coping skills, working with a counselor can offer these same benefits for adults. Many people mistakenly believe that counseling is only beneficial for people who are diagnosed with a specific condition like depression or anxiety. Actually, counseling, like mentoring, can offer a support system to help you with life transitions, difficult decisions, or provide an objective perspective as you work toward personal growth. If you’re ready to start taking some positive steps toward living your healthiest life, I’d love to work with you. Simply call or use my convenient scheduling tool to set up your complimentary 15 minute phone consultation to learn more.

11/29/2019

How to Handle the Stresses of Holiday Gifting
Giving or getting a meaningful gift at the holidays can be a source of real joy, but for many of us, holiday gift giving has become an obligation that we dread. The cost, the shopping in holiday crowds, and the worry that our loved ones won’t like the gifts we choose for them can all add unnecessary stress to the holidays. Then, it’s time to receive gifts. After all the time and effort you put into finding the perfect gifts, do you ever feel let down by the items your loved ones have chosen for you? Suffice to say, holiday gift giving can be fraught. Don’t worry, I’ve got you covered with some great tips for giving and getting gifts this holiday season. If you ever find yourself needing a little extra support to deal with anxiety and other tough feelings that arise at the holidays or any tough time of the year, don’t forget I’m here to help with individual and couples counseling sessions.
Giving Gifts
If you are going to give gifts, this holiday season, there are some steps you can take to minimize the stress, including:
• Make a list and check it twice – before you head out the door to take on the holiday shopping crowds, make a list. Include people you need to get gifts for as well as some basic ideas like which stores to visit and things that they like.
• Set a budget – many people find themselves overspending at the holidays. Before you start shopping, set a spending limit and stick to it. This will remove unnecessary stress after the holidays.
• Know your limits – if you start to feel very tired or stressed, take a break. If you don’t handle crowds well, get up early to hit the stores, or even better, shop online!
Getting Gifts
The most important thing I tell people about receiving gifts is to remember how difficult it is to shop at the holidays. Remember all the stress and pressure you experienced when shopping? It’s likely your loved ones had similar experiences. Remembering this makes it a little easier to be grateful for their time and energy even if the gift misses the mark. At the end of the day, you may not love every gift you receive this holiday season, but each of them was chosen to show love for you. Whether you’ve received a hand-knitted monstrosity from grandma or another candle that smells like a tree, you can always express gratitude for the person doing the giving.
Handling Holiday Stress
If you’re feeling stressed by gift giving or the pressures of the holiday season, don’t forget to make time to take care of yourself. It’s often easy to lean on less healthy habits to handle holiday stress. If you find yourself overindulging in treats or having one (or three) too many glasses of champagne at the office holiday party, it may be time to change the way you’re coping with the added holiday stress. Some easy ways to destress include:
• Take a breath – seriously, just find a quiet place to take a few deep breaths. The rush of oxygen can help you to feel more at ease.
• Take a break – leave the party early, schedule a personal day off work, or just plan to take a nap after your big holiday shopping trip. Give yourself some time to rest during the holidays.
• Ask for help – many of us end up spending more time with friends and family at the holidays, so don’t forget your loved ones are a great resource and will likely be happy to help out.
• Don’t skip the basics – shower, eat healthy, exercise, and get plenty of sleep. Generally, take care of yourself, so you feel great and have the energy to tackle holiday stress.
• Visit Menta Counseling – the holidays are a tough time for many people, and if you need a little extra support to get through the season, I’m here to help. Don’t hesitate to reach out to schedule a visit.

11/06/2019

November 23rd is International Survivors of Su***de Day
November is often recognized for the big holiday event taking place this year on the 28th – Thanksgiving. Whether you celebrate Thanksgiving with a turkey dinner, enjoying the football game, or just spending time with family, thankfulness is at the heart of the holiday. In addition to Thanksgiving, November is also the month we recognize those who have lost a loved one to su***de. November 23rd of this year is International Survivors of Su***de Day. I think it’s accidentally significant that these two days fall so closely together. We need to take time to recognize our loss and grief but taking time for gratitude can keep us going on even the hardest days. If you’re interested in learning more about Survivors of Su***de Day, read our blog, and you can also feel free to reach out to me at Menta Counseling located in Malvern.
What is International Survivors of Su***de Day?
In 1999, US State Senator Harry Reid passed a resolution to recognize and provide healing and support for those who have experienced the loss of a loved one due to su***de. Senator Reid himself was a survivor of his father’s su***de, and International Survivors of Su***de Day (Survivor’s Day) was an important way to honor the memories of those who are lost as well as give survivors of su***de a support network.
Why is Survivor’s Day Important?
Many people experience loss due to su***de, and this loss leaves a mark. Unfortunately, many of the people who survive su***de don’t know where to turn for the support and healing they need after this loss. Survivor’s Day is one day a year set aside to talk about what it’s like to lose someone to su***de, how we heal each day, and just get together to provide support and create a community. If you’re struggling or want to provide support for others who have experienced the loss of loved ones who took their own lives, a Survivor’s Day event can be a great opportunity for healing and growth.
How Can Survivors of Su***de Get Support?
This day is often sponsored and promoted by local chapters of the American Foundation for Su***de Prevention (AFSP). There are chapters of the AFSP in both Allentown and Philadelphia. Depending on your location in the Malvern area, one of these two chapters will likely be hosting Survivor’s Day events that will be accessible for you. The AFSP is also a great resource for year-round support and opportunities for healing and growth. If you’re struggling after experiencing a loss due to su***de, counseling may also be a good option. During counseling, we can discuss your resources and support opportunities and start developing coping skills that make each day a little easier.
In addition to working with me or another clinician in the Malvern, PA area, you can also take some steps every day to feel better. Self-care is an essential part of healing after su***de loss. I encourage my clients to set aside some time daily that is dedicated to recognizing their pain and taking healing steps. For example, this can include the following simple activities:
• Start a journal. Use the journal to record your emotions, list things you’re grateful for, record something you’ve done well or that you’re proud of, draw or sketch, and express your feelings.
• Exercise. Go for a walk, take up yoga, ride your bike. Even a little bit of exercise can help to dramatically improve your mood and decrease stress.
• Take a bath, a breath, or light a candle. Whatever your go-to de-stress activity, do it!
• Ask for help when you need it, and never feel guilty doing so.
• Help those in need by volunteering with a local cause, joining a community organization, or attending an AFSP event.
• Visit a friend or loved one.
• Take a break. Whether it’s five minutes to breathe or a full vacation, give yourself time to rest and relax.
• Get outdoors. Stop and smell the flowers. Enjoy a sunrise or sunset. Appreciating nature can help elevate your mood and relieve stress.

10/15/2019

1963 will be changing its name to Menta Counseling

10/10/2019

Celebrating World Mental Health Day
October 10th is designated as World Mental Health Day! For years, seeking appropriate care for mental health conditions was surrounded by stigma. Today, things are getting better, but some people still hesitate to seek care. World Mental Health Day celebrates the need for better mental health and wellness for everyone, and whether that means visiting me for counseling or simply taking a little more time to learn and grow, we all deserve to be our best and healthiest selves every day.
Everyone Deserves to be Mentally Healthy!
Many people take the “if it isn’t broken…don’t fix it” approach to mental health, but just like other forms of medicine, prevention may actually be the best cure. By taking the time to understand the way your mind works, pinpoint the emotions and situations that are hard for you, and develop coping skills, many people avoid unnecessary mental and emotional difficulties. The most important thing I can say about this is not always as obvious as it seems – you don’t have to be diagnosed with a mental health disorder or recovering from severe trauma to improve your emotional and mental health. Taking the time to understand why certain experiences are tough for you and how you respond to difficult situations can help you lead your healthiest and most fulfilling life. At the end of the day, isn’t that something we all deserve?
Developing Self-Awareness
At the beginning and end of the day, the ability to recognize and understand our own motivations (self-awareness) is a gift. It allows us to recognize our own emotions and thought processes without giving them power over our behaviors and actions. Developing self-awareness can actually be pretty simple. You start by making time for self-reflection. Maybe keep a journal for a few months. At the end of each day, describe particular events or moments that stand out. What emotions did you experience? How did these feelings or thoughts change the way your reacted? Review your entries and consider the following:
• Do particular people or situations seem to stimulate a greater emotional response?
• Why do you think that happens?
• What, if anything, can you do to change the situation for the better?
Next, seek feedback. Even the most self-aware people have blindspots. It’s human nature, so asking for honest opinions and suggestions from loved ones can be beneficial. It can, however, be difficult to hear this feedback even when it’s delivered with the best intentions. Another option to help you improve yourself awareness is to get this feedback by working with a professional.
Working with a Counselor
Working with a counselor can help you to develop self-awareness, and most importantly, counseling is a safe space to learn the coping skills to handle anything life can throw at you. If you’re interested in joining me for counseling, give me a call. I work with people on a regular basis to achieve their mental health goals, and I’d be happy to partner with you.
Social postable: October 10th is World Mental Healthy Day! In celebration of this international day we’ve written a blog discussing some good mental health habits. If you want to partner with me to learn more, give me a call!

09/26/2019

09/24/2019

Substance Use & Co-Occurring Disorders
Why Counseling is an Essential Element of Your Recover Plan
In September we celebrate National Recovery Month, and one of the questions I often hear about substance use disorders is, “Why do I need counseling if I’m already going to support groups, doing rehab, etc.?” There are many reasons I encourage people to make counseling part of their recovery plan, but one of the main reasons is the increased prevalence of co-occurring conditions, like depression and anxiety. When we work together, I can help you address co-occurring disorders as they come up, reducing risk for relapse. Keep reading to learn a little more about substance use, co-occurring disorders, and how working with me for counseling can help you keep your recovery plan on track.
Why is there a High Prevalence of Substance Use & Co-Occurring Disorders?
Co-occurring disorders in mental and behavioral health are very common. For example, social anxiety can make it very difficult to establish and maintain healthy relationships. This often causes people to feel very isolated, which can lead to increased risk for depression. While these co-occurring conditions happen regularly, they don’t even come close to the prevalence of co-occurring substance use and mental health conditions. In fact, countless studies have shown that more the half of people struggling with a substance use disorder also meet the diagnostic criteria for at least one other mental health condition. This number is even higher among teens and adolescents who are diagnosed with co-occurring substance use and mental health disorders 65% of the time.
These number make it clear that there is a connection between substance abuse and mental health but getting an answer to the “why” is a little more complicated. During counseling, we’ll discuss your individual experience with substance use, which will lead us to a unique answer based on your history. Some of the reasons these conditions may co-occur include:
• Self-medication – people use drugs and alcohol to “numb out” or control the disordered moods related to their mental health diagnosis.
• Reverse connection – medications for mental health conditions can be addictive, so individuals actually develop substance use disorders due to medical intervention for mental and behavioral health conditions.
• Genetics – research indicates that people who have a family history of substance use and dependence are much more likely to struggle with substance use disorders.
• Early exposure – exposure to drugs and alcohol at a young age increases risks for these disorders. For those who grow up around drug and alcohol abuse, addiction is much more likely.
• Environment – stress and trauma can trigger “flareups” in mental health conditions, and difficult situations make self-medicating with drugs or alcohol seem more appealing, leading to increased risk for substance use.
Is Counseling a Necessary Part of Recovery Plans?
The fact that co-occurring disorders are so prevalent is one important way that counseling can have a positive impact as part of your recovery plan. That doesn’t mean that going through rehab, attending group meetings like Alcoholics and Narcotics Anonymous (AA and NA), getting a sponsor, and creating a relapse plan aren’t all important too. In fact, I often work with my clients to develop these support systems as part of counseling for recovery. What other aspects of most recovery plans don’t offer is an objective, professional perspective on your situation, including how to address underlying or co-occurring mental health conditions that may increase your risk for relapse.
How do I Get Started?
Whether you’re just getting started on the road to recovery, need help getting back on track after relapse, or you’re at any other stop on your individual path to sobriety, I can help. As a Licensed Professional Counselor (LPC), I have years of experience working with clients who have a range of mental, behavioral, and developmental health concerns, including co-occurring substance use and mental health disorders. If you’re interested in partnering with me as part of your recovery plan or for any other counseling need, I’d love to talk to you. Simply give me a call or complete my online contact form to get started.
Social postable: September is National Recovery Month! Wherever you are on the path to sobriety, I would love to partner with you to develop a recovery and relapse plan, understand co-occurring conditions, and create a support system to keep your recovery on track. Find out more in our blog: mentacounseling.com