Relationship Solutions Center, P.C.

06/11/2025

💬 How do you and your partner make decisions?
It’s not just what you decide—it’s how you decide that shapes the health of your relationship.

I’m excited to share this visual guide on decision-making styles in relationships. Whether you tend to lead, collaborate, or defer decisions, understanding your patterns can help strengthen communication and connection.

Healthy decision-making is about respect, shared values, and listening, not just agreement.

✨ Feel free to save or share this with someone who might find it helpful!

📥 Questions or thoughts? I’d love to hear how this resonates with you.

05/27/2025

Hey everyone!

I hope you have been having a great May so far. Over the weekend I completed a goal from my to do list and I am so excited to share it with you!

I finished reading "Burnout: The Secret to Unlocking the Stress Cycle" by twin sisters Emily & Amelia Nagoski. There is A LOT of helpful information and I highly encourage y'all to read this book!

Emily & Amelia talk about the important of completing the neurological cycle of stress and our emotions as a way to avoid feeling burnt out. They have identified seven ways you can do this:
1. Physical activity
2. Breathing
3. Positive social interaction
4. Laughter
5. Affection
6. Crying
7. Creative expression

I wanted to conduct a poll, but Facebook doesn't have that function any more. Instead, comment below your favorite ways to complete the stress cycle and I will send you a handout I've created using information from the book.\

05/08/2025

(Two for one because I missed posting yesterday. ;)

Let’s talk about one of the most powerful, underrated tools for mental and physical well-being: SLEEP.

Many people don’t realize how essential consolidated sleep (uninterrupted, quality sleep in one continuous block) is for emotional balance, memory, immune function, and even managing anxiety and depression.

💤 When sleep is broken or cut short, our brains don’t get to fully reset and our bodies don't heal as quickly. Over time, this can affect mood, focus, and resilience.

🧘‍♀️ Good sleep hygiene can make a big difference. Here are some tips:

📵 Power down screens 1 hour before bed
🌙 Keep a consistent sleep schedule—even on weekends
☕ Avoid caffeine late in the day
🛏️ Use your bed only for sleep and intimacy
🌡️ Keep your bedroom cool, quiet, and dark

Your brain and body need restorative sleep to function well. Prioritize it—like you would nutrition or exercise.

Let’s raise awareness and remind each other:

Sleep is not a luxury—it’s mental healthcare.

05/08/2025

Two for one today because I missed yesterday. ;)

Let’s talk about one of the most powerful, underrated tools for mental and physical well-being: SLEEP.

Many people don’t realize how essential consolidated sleep (uninterrupted, quality sleep in one continuous block) is for emotional balance, memory, immune function, and even managing anxiety and depression.

💤 When sleep is broken or cut short, our brains don’t get to fully reset. Over time, this can affect mood, focus, and resilience.

🧘‍♀️ Good sleep hygiene can make a big difference:

📵 Power down screens 1 hour before bed
🌙 Keep a consistent sleep schedule—even on weekends
☕ Avoid caffeine late in the day
🛏️ Use your bed only for sleep and intimacy
🌡️ Keep your bedroom cool, quiet, and dark

Your brain and body need restorative sleep to function well. Prioritize it—like you would nutrition or exercise.

Let’s raise awareness and remind each other:
Sleep is not a luxury—it’s mental healthcare.

05/07/2025

Let's reduce the stigma around mental health challenges.

Most of us go through periods of anxiety or depression at some time in our lives. Getting help is not a weakness, rather a strength. As human beings, we are wired for connection and interdependence. You are not expected to do everything on your own. You are being courageous in your vulnerability!

If you want to help reduce the stigma, consider changing your profile pic or cover to a Mental Health logo or writing a post about how you have struggled and what helped you get through those challenging times.

05/05/2025

An important part of your mental health is . Self-care means taking the time to do things that help you live well and improve both your physical health and mental health.

What works for you one day or in one situation might not work another day or in the same situation. This is just ONE REASON having a toolbox full of strategies is crucial to self-care.

Are your favorite strategies physical? Spiritual? Emotional? Cognitive? Sensual? Social?

Feel free to share some of your favorites below. Let's build a toolbox together!

If you need help building your toolbox, please reach out via email (drirgang@rscil.com) or give me a call to schedule an appointment at 630.912.2908.

Take care of your this May!

05/02/2025

We’re joining Mental Health America’s campaign this May to help spread the word that the time to take action for our mental health is NOW.

Learn more at mhanational.org/may

05/01/2025

Happy Mental Health Awareness month! I'm sharing a calendar that can guide you through mental health awareness activities with thanks to Mental Health America. Please love and share on your page. Let's work together to get the word out!

04/15/2025

I was lucky enough to attend a 6-hour training with Dafna Lender about The Anti-Perfect Parent. If you are struggling with parenting at all, please consider attending this workshop with Dafna.

We can then follow-up with what you learn and how to bring those ideas and skills into your home.
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It is a challenging time to be a parent. Between the highlight reels we see on social media, and the real-life comparison traps we fall into in real life, it's no wonder that many parents feel they're coming up short.

For decades, I've worked with all sorts of families, and I can say for certain, you are not alone.

To support parents and caregivers like you, I'm hosting a live webinar titled Parenting: Real-Life Edition. This candid and actionable live workshop will provide tools to get off the hamster wheel of conflict with your children, empower you to cope with dysregulation (your child's and yours!), and have the positive parent-child relationship you desire.

I know everyone's schedules are different, which is why I'm offering two opportunities to join:
April 22nd at 6p CT
April 25th at Noon CT
You may register by clicking the links above. These sessions are live-only, there won't be a recording.

If you're one of the many parents and caregivers who wants to improve your relationship with your children (and yourself!) then I encourage you to sign up for the webinar to gain a better understanding of why we can get stuck in these patterns and obtain the necessary tools to get unstuck.

See you soon!
Dafna

P.S. Many of these tools are featured in my new e-course, The Anti-Perfect Parent.

04/14/2025

Two days with the renowned Dr. Dan Siegel who is teaching "How Attachment, Trauma & Temperament Shape Personality: Applications from Interpersonal Neurobiology to Inspire Your Clinical Work."

03/03/2025