Cherry Duke, Marriage and Family Therapist

02/07/2026

The first week in the new office was incredible and I got to experience it with the most inspiring therapists! I am loving our new planters!

02/05/2026

02/03/2026

Hello to my wonderful clients! I have a last minute opening THIS Friday the 5th at 11am. Who needs it? Email, call, or text to snag!

02/03/2026

I'm so excited! In order to better serve the community, we have MOVED! Our new location is off Snow Road, near MGM, in the same shopping center as Semmes House of Pizza! I cannot wait for you to see it. There will be more fun pics to come!

3958 Snow Rd N Ste K
Semmes, AL 36575

01/17/2026

This week I was with the ladies again at Home of Grace for Women. We worked on relapse prevention plans. Why is this important?

Recovery isn’t just about stopping harmful behaviors—it’s about staying strong when life gets tough. 💪✨

That’s why a Relapse Prevention Plan is so important! 📝💡 It helps you:

➡️ Identify your triggers 🚦
➡️ Build healthy coping strategies 🧘‍♀️
➡️ Stay connected with support systems 🤝💬
➡️ Celebrate progress 🎉

Remember, planning ahead isn’t a sign of weakness—it’s a sign of strength and commitment to your healing journey. 💖🌈

You’ve come too far to go back. Keep moving forward, one step at a time.

Cherry Duke
251.239.9499
cherry@refugecounselingal.com
www.semmesfamilytherapy.com

01/06/2026

I was back with the beautiful ladies of Home of Grace for Women today. We learned about Personal Values.

Personal values are more than words — they’re the compass we live by.

Your values guide your decisions, shape your relationships, and influence how you respond to stress, conflict, success, and growth. They remind you what matters most when life feels busy, noisy, or overwhelming.

Values aren’t about who you think you should be or who others tell you to be — they reflect who you truly are at your core.

They help you:

• make choices that align with your priorities
• set healthy boundaries without guilt
• walk away from situations that don’t serve you
• feel grounded and confident in your decisions
• live with purpose instead of autopilot

When your actions match your values, life feels more authentic, peaceful, and steady — even when circumstances are hard.

💭 Reflection time!
What values guide your life right now — and which ones do you want to live more fully?

Cherry Duke
www.semmesfamilytherapy.com

01/05/2026

Communication is also about listening. 213 Nutrition

12/29/2025

Why New Year’s Resolutions Aren’t Always Productive (From a Brain Science Perspective) 🧠

Every January, we feel pressure to “fix” ourselves with big resolutions — lose weight, be more disciplined, totally change our habits overnight.

But from a brain standpoint, this backfires. 🔥

Your brain is wired for safety, familiarity, and efficiency. Big sudden changes trigger the brain’s stress response. Then we may experience what feels like resistance, procrastination, or self-sabotage. It’s not lack of willpower… it’s your nervous system trying to protect you from overwhelm.

Resolutions also tend to be:
• all-or-nothing
• perfection-driven
• unrealistic in pace

So when we “fail,” the brain associates change with shame — and shuts down motivation. 😟

✨ What works better than resolutions?

Shift from pressure → to compassion-based habit building.

Your brain NEEDS:
🧠 Small, repeatable behaviors (not giant lifestyle overhauls)
🧠 Identity-based shifts → “I’m someone who cares for my body”. “I’m someone who is growing — one step at a time.”
🧠 Tiny goals your brain can succeed at daily
🧠 Curiosity instead of self-criticism
🧠 Progress > perfection

Examples:
• Instead of “I’ll go to the gym 6 days a week” → “I’ll move my body for 10 minutes today.” ⏰️

• Instead of “I’ll stop overthinking” → “I’ll pause and take one grounding breath when I notice it.”

• Instead of “I’m going to be a totally new person this year.” → “I’m going to support the version of me that already exists.”

• Instead of “I’m cutting out all sugar, caffeine, and fast food starting Monday.” →
“I’ll add one nourishing choice to my day.” 🥦

• Instead of “I’m going to be more disciplined.” → “I’ll create an environment that supports the habits I want.”

• Instead of “I’ll be spiritually perfect this year” → “I’ll spend 5 quiet minutes with God today.” ✝️

Your brain changes better through structure than willpower. 👊

God grows us through grace. We don't we offer the same for ourselves?

Your brain builds change when it is:
✔️ small
✔️ consistent
✔️ safe
✔️ self-kind
✔️ repeatable
✔️ compassionate
✔️ realistic for your nervous
✔️ no pressure
✔️ no shame
✔️ no punishment

If this resonates, you’re not broken. Your brain just works like a human brain. 🧠

Cherry Duke
251-239-9499
cherry@refugecounselingal.com
www.semmesfamilytherapy.com

12/24/2025

What are your Christmas Eve rituals or to do lists?