Psychological Associates of Schuylkill County, LLC

02/07/2026

01/25/2026

❄️❄️ Psychological Associates will be closed tomorrow, Monday, January 26, 2026. ❄️ ❄️

01/25/2026

When the world feels too loud and your mind begins to race, your body is not broken..
it is asking for safety.

This simple gesture becomes a bridge between the mind and the heart.
Each breath slows the nervous system.
Each moment of touch reminds you that you are here, now, and supported.

You are not trying to escape the moment.
You are learning to soften within it.

With every slow breath, you return to yourself.
To stillness.
To peace.

Sometimes, the smallest rituals carry the deepest healing.🌿

01/25/2026

💎 Coping Thoughts. 💎

💎 Here is a list of some coping thoughts that people have found helpful (McKay, Davis, & Fanning, 1997).
💎 Check the ones that are helpful to you and also create your own.
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💎 “This situation won’t last forever.”

💎 “I’ve already been through many other painful experiences, and I’ve survived.”

💎 “This too shall pass.”

💎 “My feelings make me uncomfortable right now, but I can accept them.”

💎 “I can be anxious and still deal with the situation.”

💎 “I’m strong enough to handle what’s happening to me right now.”

💎 “This is an opportunity for me to learn how to cope with my fears.”

💎 “I can ride this out and not let it get to me.”

💎 “I can take all the time I need right now to let go and relax.”

💎 “I’ve survived other situations like this before, and I’ll survive this one too.”

💎 “My anxiety/fear/sadness won’t kill me; it just doesn’t feel good right now.”

💎 “These are just my feelings, and eventually they’ll go away.”

💎 “It’s okay to feel sad/anxious/afraid sometimes.”

💎 “My thoughts don’t control my life, I do.”

💎 “I can think different thoughts if I want to.”

💎 “I’m not in danger right now.”

💎 “So what?”

💎 “This situation sucks, but it’s only temporary.”

💎 “I’m strong and I can deal with this.”

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These help tolerate distressing situations by giving strength + motivation to endure hard experiences.

You can begin using them immediately.

Write your 5 favourite coping thoughts on an index card or a sticky note and keep it with you in your wallet or purse.

Or put your coping thoughts in conspicuous places where you can see them every day, like on your refrigerator or mirror.

The more you see your coping thoughts, the more quickly they will become part of your automatic thought process.

From :
The Dialectical Behavior Therapy Skills Workbook.
Practical DBT Exercises for Learning Mindfulness, Interpersonal
Effectiveness, Emotion Regulation & Distress Tolerance by

Matthew McKay, PH.D. • Jeffrey C.Wood , PSY.D. Jeffrey Brantley, MD . New Harbinger Publications. 2007.

01/12/2026

We don’t always see the ways we change people. But what you give stays in the world. And it is different because of you. 💫🌎

01/04/2026

Just like a plant, you don’t grow by force.
You grow by what you’re fed daily — quietly, consistently, gently.

Here’s what to nourish yourself with in 2026:

🌿 Good Thoughts
What you repeat in your mind becomes your inner climate. Speak to yourself with honesty, not cruelty. Replace self-attack with self-guidance.

🌿 Good People
Not many — just real ones. Those who respect your boundaries, support your growth, and don’t drain your spirit. Quality heals more than quantity.

🌿 Patience
Growth is not instant. Healing is not linear. Some days will feel slow — that doesn’t mean you’re failing. It means roots are forming.

🌿 Empathy
For others, yes — but especially for yourself. You are learning, unlearning, and carrying things no one sees. Be gentle.

🌿 Healing
Stop rushing it. Healing happens when you feel, not when you suppress. Let the pain teach, not define you.

🌿 Hope
Even quiet hope is powerful. You don’t need blind optimism — just the belief that things can soften, shift, and improve.

🌿 An Open Mind
Release rigid thinking. Growth begins when you allow yourself to see differently, learn again, and change without shame.

🌿 Kind Words
To yourself. To others. Words shape nervous systems, relationships, and futures. Choose them carefully.

🌿 Self-Belief
You don’t need everyone to believe in you. You need you to stop doubting yourself every time life challenges you.

🌿 Acceptance
Of what is. Of what was. Acceptance is not giving up — it’s stopping the fight with reality so peace can enter.

🌿 Love
Not loud. Not desperate. Not conditional.
The kind that includes boundaries, self-respect, and compassion.

🌱 Remember:
What you water grows.
What you neglect withers.

In 2026, don’t wait for life to change — feed the parts of you that are meant to live.

01/03/2026

Meet the crew

12/22/2025

Grief, memories, emotions this season ✨🎄✨

12/22/2025

A gentle pause.

🌿 𝐅𝐨𝐥𝐥𝐨𝐰 Root to Rise Wellness for gentle reminders to soften, slow down, and come home to yourself.

12/15/2025