Phil Wintch, LCSW

07/10/2025

06/23/2025

Imagine your mind as a waiting room. Anxiety is pacing. Overthinking won’t stop talking. Self-doubt is slouched in the corner, and grief just showed up uninvited. Hope is there too, quiet, but present. They’ve all had their turn. Maybe it’s time you took a seat.

Therapy doesn’t silence the noise, it helps you understand who’s speaking, why they’re there, and how to move forward with clarity and self-compassion.

🪑 Your seat is waiting. We’re here when you’re ready.
435-278-8227

05/23/2025

Ever find yourself spiraling in anxiety throughout the day? Try this: set a worry timer. Give yourself 10–15 minutes a day, same time each day, just to worry. Write it down, think it through, let it out. Then, when anxious thoughts creep in at other times, gently remind yourself: “Not now. I have a time for this.”

It sounds simple, but it’s powerful. It helps your brain learn that worry doesn’t need to hijack your whole day. You’re in control now.

Worry less. Live more.
Have you tried this?

05/13/2025

You don’t have to be more, do more, or fix anything to be worthy of love right now.
You’re not behind. You’re not broken.
You’re a human being doing your best — and that’s enough.

Not because someone said so.
But because it’s true.

There is nothing you need to earn to deserve rest, joy, or peace.
You are already enough — not someday, not later — now.

Let that be your anchor today.

05/09/2025

May is Mental Health Awareness Month.
It’s a reminder that our mental well-being is just as important as our physical health — and deserves the same care, attention, and compassion.

In a world that often praises productivity over peace, it’s easy to ignore the signs of burnout, anxiety, depression, or emotional exhaustion. But healing starts with awareness. It begins when we give ourselves permission to slow down, speak up, and seek support.

Mental health affects how we think, feel, connect, and cope — and everyone has mental health, just like everyone has physical health. Whether you’re managing a diagnosed condition, navigating daily stress, or supporting someone you love, your experience is valid.

This month, let’s:
• Check in on ourselves and others
• Normalize asking for help and setting boundaries
• Educate ourselves about mental health and available resources
• Replace judgment with empathy
• Advocate for better mental health care and access for all

You are not alone. There is strength in vulnerability, courage in conversation, and power in community.

Let’s take care of each other.

05/01/2025

Graduation season is just around the corner, and we know this time can bring a mix of emotions — excitement, pride, anxiety, and uncertainty. Whether you’re stepping into a new job, moving to a new city, or still figuring out what’s next, it’s completely normal to feel overwhelmed.

Transitions like this are big. They stir up questions about identity, purpose, and direction — and that’s okay. Growth often comes with discomfort.

If you’re feeling the weight of these changes, know you’re not alone. We’re here to support you if you need us as you navigate this next chapter — one step at a time.

04/24/2025

Not all rest looks like sleeping in or lying on the couch.

There are six types of rest, and each one heals a different part of you:

Physical Rest – More than sleep. It’s also stretching, deep breathing, gentle movement. Your body needs to pause to restore.
Sensory Rest – Screens, noise, lights… our senses get overwhelmed. Step into quiet, dim the lights, unplug for a bit.
Mental Rest – Your brain runs all day. Give it breaks: journal, meditate, or just sit and do nothing. Let your mind breathe.
Creative Rest – You don’t have to create all the time. Take in beauty—nature, art, music—without needing to produce.
Social Rest – Not all social time is restful. Spend time with people who recharge you, not drain you. Or take time alone.
Emotional Rest – Let yourself be real. Safe spaces where you don’t have to perform or please. Let the masks fall.
Rest isn’t a luxury—it’s necessary for being fully human.
Which type of rest do you need today?

04/15/2025

Angela Shields is a Licensed Marriage and Family Therapist here at Hilltop Counseling and she is putting on a Couples Retreat. Anyone would be lucky to get to work with her and take part in this awesome retreat. If you are struggling in your relationship, or want to just improve the great one you have, this couples retreat is for you. There are limited spaces available, so act fast and get signed up for this amazing learning opportunity!

04/01/2025

🚨BIG NEWS!🚨 After years of helping clients work through their emotions, we’ve decided to take a bold new approach… Introducing Drive-Thru Therapy! 🏎️💨

Just roll down your window, tell us your problems in 60 seconds or less, and get a personalized coping skill with your receipt! (Extra validation available for just $0.99.)

Tag a friend who needs some fast food for the soul! 🍟🧠

03/30/2025

Today is World Bipolar Day.

Bipolar disorder is more than just mood swings. It’s a complex mental health condition that affects energy levels, emotions, and daily life. People with bipolar disorder experience episodes of mania (high energy, impulsivity, and euphoria) and depression (low energy, sadness, and hopelessness).

With the right treatment, support, and self-care, living a balanced and fulfilling life is possible. If you or someone you love is navigating bipolar disorder, know that you are not alone. Seeking help is a sign of strength, and support is always available. Reach out to us and we can help guide you in how to get started.

03/21/2025

Today is National Countdown Day! How do you feel when you’re counting down to something exciting? Whether it’s a vacation, a special event, or just the weekend, looking forward to something positive can do wonders for your mental health.

Having something to anticipate gives us motivation, lifts our mood, and reminds us that good things are ahead. So, what’s on your countdown list? Big or small, find something to look forward to and let that excitement brighten your day!

03/07/2025

With spring break just around the corner, we hope you have exciting plans for rest and relaxation! As we prepare for the upcoming week, we kindly ask that you let us know if you will be traveling or unable to attend your scheduled appointment. If you plan to be out of town, please reach out as soon as possible so we can adjust our schedule accordingly. Otherwise, we look forward to seeing you at your appointment as usual! Wishing you a wonderful and refreshing spring break!