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Monday 9am - 7pm Tuesday 9am - 7pm Wednesday 9am - 7pm Thursday 9am - 7pm Friday 9am - 7pm

http://www.Segolilycounseling.com/

Sego Lily Counseling, 1396 W state Road, Pleasant Grove, UT (2026)

01/29/2026

The deep chill of January can feel harsh, not just on our skin, but on our mental health. When the world feels cold and overwhelming, DBT (Dialectical Behavior Therapy) teaches us that comfort isn't just a luxury—it’s a necessity for emotional regulation.

Self-soothing is a distress tolerance skill that uses your five senses to ground you in the present moment and lower your body's stress response.

Try this Sensory Grounding practice today:
- Sight: Watch the snow fall outside or look at a photo of a place that makes you feel safe.
- Sound: Listen to a calming "winter cozy" playlist or the crackle of a fire.
- Smell: Light a candle with a warm scent like vanilla or cedar-wood.
- Taste: Savor a hot cup of herbal tea or cocoa, noticing the warmth and flavor.
- Touch: Wrap yourself in the softest blanket you own or put on warm, fuzzy socks.

By intentionally choosing winter comfort, you are practicing sensory grounding—telling your nervous system that even if it's cold outside, you are safe and cared for.

At Sego Lily Counseling, we help you build a toolkit of skills to navigate life's challenges with compassion and grace. You are worth the effort it takes to feel comfortable.

Want to dive deeper into DBT skills? We offer DBT Skills Training groups at our locations in Pleasant Grove, Spanish Fork, and more. Click the link in our bio to join us!

01/26/2026

By late January, many New Year’s resolutions start to fade. Often, this happens because our goals were built on "shoulds"—external pressures from society, family, or social media—rather than our own deeply held values.

In Cognitive Behavioral Therapy (CBT), we focus on values-based living. While a goal is something you can "check off" a list, a value is a direction you move in for a lifetime.

The CBT Shift: From Pressure to Purpose
If your goal feels like a chore, ask yourself: What is the value behind this?

The "Should": "I should go to the gym every day." (Focus: Guilt/Pressure)
The Value: "I value my physical health so I can show up for my family with energy." (Focus: Purpose)

When your daily actions align with your CBT goals, you stop performing for others and start living with intentional living. This shift transforms "resolutions" into a meaningful journey of self-discovery.

Try This Today:
Pick one goal you’re struggling with. Ask yourself: "Does this reflect who I want to be, or who I think I'm supposed to be?" At Sego Lily Counseling, we work with you to uncover your true potential and lead a life that is truly worth celebrating.

Ready to live with more purpose? Our therapists are trained in CBT and mindfulness-based therapy to help you align your life with your values. Click the link in our bio to schedule a session.

01/24/2026

The cozy days of winter can sometimes tip into a feeling of isolation. It’s easy to pull away, retreat inward, and feel that heavy blanket of loneliness settle in.

When you feel the urge to isolate, try a powerful DBT Distress Tolerance skill: Pros & Cons. This mindful pause helps you weigh the immediate "comfort" of pulling away against the longer-term benefits of connection.

How to Use Pros & Cons for Isolation:
Grab a notebook or simply think through these questions:
1. Pros of Isolating:
What are the immediate benefits? (e.g., no need to pretend I'm okay, avoids potential rejection, less effort).
2. Cons of Isolating:
What are the long-term costs? (e.g., deeper loneliness, missed opportunities for joy, worsening mood, lack of support).
3. Pros of Connecting:
What are the immediate benefits of reaching out? (e.g., might feel a little better, sense of accomplishment, potential comfort).
4. Cons of Connecting:
What are the immediate costs? (e.g., requires effort, might feel awkward at first, risk of discomfort).

This exercise helps you see that while isolating might offer short-term relief, the long-term costs to your mental health self-care are often much higher. Conversely, the initial discomfort of connecting usually leads to much greater rewards.

Choosing connection is an intentional act of self-care—a brave step towards a life worth celebrating, even in the depths of winter.

If you're struggling with loneliness or isolation, Sego Lily Counseling is here to help you build skills for connection and well-being. Visit the link in our bio to connect with us.

01/22/2026

Do you ever feel like your "logical brain" knows you’re safe, but your "emotional brain" is still reacting to something from the past?

This is often because trauma isn't just a memory—it’s a physical state stored in your nervous system. When we experience something overwhelming, our brain can "freeze" that memory, along with all the original sights, sounds, and feelings.

At Sego Lily Counseling, we specialize in EMDR (Eye Movement Desensitization and Reprocessing). Think of EMDR as a way to "unstick" those old files so your brain can finally process them and move them into the past where they belong.

Signs your brain might be "stuck":
You have "over-the-top" reactions to small triggers.
You struggle with "perfectionism" or "people-pleasing" as a survival tactic.
You feel a constant sense of dread or "waiting for the other shoe to drop."

Healing is possible. You don't have to carry the weight of the past into your future. We are here to help you understand, heal, and grow into a life that is worth celebrating.

Curious if EMDR is right for you? Click the link in our bio to learn more about our trauma-informed approach or to schedule an intake with one of our EMDR-trained specialists.

01/19/2026

Does your "Internal Critic" speak louder than your progress? Usually, we are far harder on ourselves than we would ever be on a friend.

In Cognitive Behavioral Therapy (CBT), we use a skill called Cognitive Reframing. This isn't about "forced positivity"—it’s about finding a more accurate, compassionate, and helpful way to view your reality.

How to Reframe Your Thoughts Today:
1️⃣ Catch it: Notice when you’re using "all-or-nothing" words like always, never, or should.
2️⃣ Check it: Ask yourself, "Is this thought 100% true? Is it helping me grow, or just making me suffer?"
3️⃣ Change it: Create a reframe that acknowledges the challenge but offers grace.

Try these shifts: ❌ "I'm failing because I'm not reaching my goals." ✅ "I am learning what works for me, and growth takes time."

❌ "I should be further along in my healing by now." ✅ "Healing isn't linear, and I am honoring my pace."

At Sego Lily Counseling, we believe your potential is worth celebrating. When you change your narrative, you change your life.

Ready to silence the critic and start your healing journey? Click the link in our bio to meet our team of specialists. We can do this together.

01/12/2026

When the days are short and the air is cold, it’s natural to feel the pull of the winter blues. ☁️ You might feel a strong urge to stay under the covers, pull the blinds, and isolate yourself from the world.

While rest is important, sometimes these urges are fueled by seasonal depression rather than a true need for sleep. In DBT skills training, we use a powerful tool called Opposite Action.

The Logic: If your emotion doesn't "fit the facts" of your current situation, acting on your urge will only keep you stuck in that mood. To change how you feel, you must change what you do.

How to Practice Opposite Action Today:
- If you feel like isolating: Reach out to one friend or family member for a quick text or call.
- If you feel like staying in the dark: Open every curtain in your house or step outside for 5 minutes of fresh air.
- If you feel like being inactive: Do a 10-minute stretch or a quick walk around the block.

Taking that first step is the hardest part, but movement is the medicine for the slump. By doing the opposite of what sadness tells you to do, you are taking a brave step toward a life worth celebrating.

Feeling stuck in the winter blues? Our therapists at Sego Lily Counseling specialize in DBT and CBT to help you find your momentum again. Visit the link in our bio to get started.

01/08/2026

As we approach MLK Day, we are reminded of the profound power of using one's voice for change. But advocacy doesn't just happen on a global scale—it begins within.

In DBT (Dialectical Behavior Therapy), we focus on Interpersonal Effectiveness. These skills are designed to help you navigate the delicate balance of getting your needs met while maintaining your boundaries and, most importantly, your self-respect.

Self-advocacy is the practice of speaking up for your needs, values, and rights. It’s about learning that you can be both firm and kind.

The FAST Skill for Self-Advocacy:
When you advocate for yourself, try using the FAST acronym to keep your self-respect intact:

(F)air: Be fair to both yourself and the other person.
(A)pologies (No unnecessary ones): Don’t apologize for having a need or a boundary.
(S)tick to Values: Stay true to what you believe is right.
(T)ruthful: Avoid exaggerating or acting helpless to get your way.

Your voice is a tool for healing and growth. This week, how can you advocate for yourself in a way that honors your true potential?

Want to strengthen your communication skills? Sego Lily Counseling offers DBT Skills Training groups to help you find your voice. Click the link in our bio to join!

01/05/2026

Facing your fears can feel like a mountain you’re not ready to climb—but you don’t have to do it alone.

CBT’s Exposure Therapy is a powerful, evidence-based tool designed to help you reclaim your life from anxiety. Instead of avoiding what scares you, we work together to face it gradually and safely.

How it works:
By slowly confronting the things we avoid, our brains learn two life-changing lessons:
1️⃣ The "worst-case scenario" often doesn't happen.
2️⃣ You are much stronger and more capable of coping than you think.

Whether it’s a specific phobia, social anxiety, or a fear of the unknown, every small step forward shrinks the fear and grows your world. ✨

Ready to take a brave step? We’re here to guide you through every rung of the ladder. 🪜

🔗 Click the link in our bio to learn more about how CBT can help you find your brave.

01/01/2026

The end of the year brings a lot of pressure. Whether it’s the urge to overspend, return to old habits, or ignore your boundaries, those "holiday urges" can feel incredibly strong right now.

When you’re caught in the heat of the moment, try the DBT Pros & Cons skill. This isn’t your average "to-do" list; it’s a mindful pause designed to help you move out of Emotion Mind and back into Wise Mind.

How to use it: Before acting on an urge, grab a piece of paper and look at:
✅ The Pros & Cons of acting on the urge (e.g., the short-term relief vs. the long-term guilt). ✅ The Pros & Cons of resisting the urge (e.g., the short-term discomfort vs. the long-term growth).

Seeing these four squares laid out helps your brain realize that the "relief" of an old habit is usually temporary, while the "cost" to your goals is much higher.

Give yourself the gift of a mindful pause this week. You have the power to make choices that align with the life you want to celebrate in 2026.

Need more tools for distress tolerance? Visit the link in our bio to explore our DBT Skills Training groups!

12/29/2025

Getting ready for the post-Christmas crash? That dip in mood and motivation is real, but you don't have to stay stuck in the winter slump!

CBT's Behavioral Activation is a key skill for managing low mood. The principle is simple: Action creates momentum.

Even when you don't feel like it, taking intentional, positive steps can shift your emotional state.

Plan one small, enjoyable, or meaningful activity each day between the holidays and the New Year.

- Did you skip your walk? Go for 15 minutes.
- Do you miss a hobby? Spend 10 minutes on it.
- Feeling lonely? Send one text to a friend.

Combat the winter slump by creating your own positive shift. We are here to help you move toward a life worth celebrating!

Click the link in our bio to book a session with us today!

12/25/2025

Happy Holidays! Christmas Day is often beautiful, but it can also bring unexpected stress, family tension, or disappointment.

If you need a moment of immediate relief, use the IMPROVE the Moment skill from DBT Distress Tolerance to ground yourself. This skill provides quick, effective ways to tolerate distress without making things worse.

Pick One IMPROVE Skill for 60 Seconds:
- Imagery: Imagine a safe, peaceful place.
- Meaning: Find purpose in the moment (e.g., connecting with the true spirit of the day).
- Relaxation: Practice muscle relaxation or deep breathing.
- Encouragement: Tell yourself, "I can handle this," or "This moment will pass."

Find a quiet space for 60 seconds to practice your chosen skill and ground yourself. You deserve peace today.

12/22/2025

Giving Back: The Power of Service

Sometimes, the best way to feel better is to help someone else.

There's incredible power in getting outside yourself and focusing on others. When you practice service—whether it's a kind word, a donation, or helping a friend—you gain unexpected benefits for your own mental health: It shifts your focus from worry to purpose and it boosts your mood with connection and kindness.

This week, consider one small way you can serve another person. That simple act of generosity is a powerful step in your own healing journey.

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Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 7pm