The Therapy House

11/24/2025

11/24/2025

3. Constantly feeling lonely, even when with a partner.

11/24/2025

Okay, big breath here. Remember, context doesn’t excuse behavior and it also doesn’t mean you have to tolerate something forever and ever. But, I find that relationships tend to dance much better when we bring curiosity and compassion forward. VERY HARD to do when you’re feeling pushed away or activated yourself. That said, just because things are hard doesn’t mean we don’t practice them. ⁠I really want to encourage us to be relational with the people we love and care about (let’s start there!). That means holding a systemic lens, one that isn’t focused solely on the here and now or that which is only visible. It means reminding yourself of that which is invisible. All that predates this moment. Self protection is so often in the room with us. ⁠Might we begin to explore it and get curious with it.

Of course, this inquiry requires the person to be willing to go there — to self-reflect and to share it with you, but the alternative is bound to shut a convo down. “What’s wrong with you”, or even, “why do you do that?” can easily put a person on the defensive. To inquire about something from the past that doesn’t involve you is powerful. Not only do you take yourself out of the equation for a moment, you also invite them to explore themselves out of this moment as well. These reactions are historical — they’re rarely (only) about the moment happening right now, and so this question about what happened in the past that taught you to cope (self-protect/defense mechanism) is a conversation opener. Instead of only being annoyed, mad, or frustrated at the person for their behavior, we can acknowledge the brilliance of the coping strategy that once was (while also communicating that it needs an update in order to be functional and expansive in the relationship with you.) Of course, this takes work — healing our pasts, healing our nervous systems, but it’s beautiful work that absolutely can be done.

11/24/2025

11/24/2025

Sweeten your connection with the Magic Ratio. 🥧

Healthy relationships aren’t free from conflict. What matters is how you repair and reconnect afterward. Research shows that couples who stay strong have something in common, they balance one negative interaction with at least five positive ones. Think appreciation, laughter, affection, or simply listening when it matters.

This week, notice the little moments that tip the scale toward connection. What can you add to your 5:1 recipe today? 💛

Want to learn more? Click the link: https://bit.ly/44j9zRs

11/24/2025

11/20/2025

https://www.ted.com/talks/tauscha_johanson_ocd_starving_the_monster?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Living with Obsessive Compulsive Disorder is not about having tidy, color-coded closet shelves. Living with OCD is like living with a monster, driving the afflicted to extreme behaviors that compromise quality of life. As mother to an OCD daughter, Tauscha Johanson describes their family’s discove...

11/20/2025

We’re excited to welcome The Therapy House Chiropractic & Wellness to the Chamber community! Located at 606 Park Ave N., this practice is dedicated to helping individuals feel their best through expert chiropractic care. Whether you're seeking pain relief, improved mobility, or overall wellness support, their team offers compassionate, professional care tailored to your needs.

📍 606 Park Ave N.
📞 229-278-2296

Join us in giving them a warm Chamber welcome!

11/20/2025

https://youtu.be/X53m8aJjI70?si=EkW4odCdbGL27fmj

When Anxiety generates unhelpful worries and obsessions – we’ll call them “noise” – then Anxiety becomes a cunning and persuasive challenger. To take him on,...

11/20/2025

Kids’ brains, especially the prefrontal cortex, are still under construction. Impulse control is one of the last skills to fully mature, so setbacks aren’t defiance, they’re development in progress. When adults expect perfection, everyone ends up frustrated. Aim for progress, not instant mastery.

Start with something familiar

“Have you ever seen a traffic light? Cars have to follow the colors so everyone stays safe and gets where they’re going.”

Connect it to their brain

“Your brain has a little traffic light too. It helps you decide when to stop, when to think, and when to go.”

“When you feel like you want to grab something, yell out, or jump up, your brain shows a red light."

Red means: Freeze your body.
Feet still. Hands still. Mouth quiet.”

“Once your body stops, the light turns yellow.
Yellow means: Take a deep breath and think.

Ask yourself:

‘What am I trying to do?’

‘What choices do I have?’

‘What would be a good choice right now?’”

You can prompt them with a simple script:

“Stop. Breathe. Think.”

“Now your brain shows a green light.
Green means: Pick the best choice and do it.
A smart choice keeps you safe, kind, or following the rules.”

“So your brain’s traffic light helps you control your impulses:
Red—Stop.
Yellow—Think.
Green—Go with the smart choice.”

11/12/2025

Ideal daily routine, one that supports good sleep, mental clarity, and balanced energy. You can adjust timing or activities based on your work, health, and lifestyle.

🌅 Morning (6:00–9:00 AM)

Goal: Wake up your body and mind gently.

Wake up at a consistent time (ideally with sunrise or after 7–8 hours of sleep).

Hydrate: drink water before caffeine.
Movement: light stretching, yoga, or a short walk.
Mindfulness: meditate, journal, or practice gratitude (5–10 minutes).
Healthy breakfast: focus on protein, whole grains, and healthy fats.

🌞 Midday (9:00 AM–1:00 PM)

Goal:Peak focus and productivity.

Work on your most mentally demanding tasks first.
Take short breaks every 60–90 minutes: stand, stretch, or breathe deeply.
Eat lunch around the same time daily, balanced with lean protein, fiber, and vegetables.

🌤 Afternoon (1:00–5:00 PM)

Goal: Maintain steady energy and avoid burnout.

Schedule meetings, calls, or lighter tasks during natural energy dips.
Get sunlight exposure or a short walk to refresh focus.
Limit caffeine after 2 PM to protect sleep quality.

🌇 Evening (5:00–9:00 PM)

Goal: Transition from work mode to rest.

Exercise moderate physical activity helps reduce stress (if not done earlier).
Eat dinner at least 2–3 hours before bed.

Limit screens and bright light in the last 1–2 hours before sleep.
Engage in relaxing activities reading, stretching, music, or gentle conversation.

🌙 Night (9:00–10:30 PM)

Goal: Calm your nervous system and prepare for restorative sleep.

Establish a wind-down routine (dim lights, no heavy thinking).
Reflect or write a short gratitude note.
Sleep in a **cool, dark, quiet** room — aim for **7–9 hours.

11/12/2025

The ideal time to sleep depends on your circadian rhythm, which is your body’s internal clock regulating sleep–wake cycles roughly every 24 hours.

However, for most adults, the ideal sleep window is typically:
🕙 Between 10:00 p.m. and 11:00 p.m. to around 6:00 a.m. or 7:00 a.m.

🧠 Here’s why this timing works best:

Aligns with natural circadian rhythm:
Your body’s melatonin (the “sleep hormone”) starts to rise around 9–10 p.m., signaling that it’s time to wind down.
Cortisol (the “wake-up” hormone) begins to rise around 6–7 a.m., helping you wake naturally and feel alert.

Supports deep, restorative sleep:
The deepest, most restorative sleep (slow-wave sleep) occurs in the first half of the night. Sleeping too late can cause you to miss much of this phase.

Improves hormone balance:
Sleeping during the natural dark hours helps regulate hormones like melatonin, growth hormone, and cortisol, which affect metabolism, mood, and stress response.

Enhances mental and emotional health:
Early sleep is linked to better mood stability, reduced anxiety and depression risk, and improved cognitive function.

Supports heart and metabolic health:
Research shows that people who consistently sleep between 10–11 p.m. have lower risks of cardiovascular issues compared to those who sleep much earlier or later.

| Age Group | Ideal Sleep Duration | Ideal Bedtime |
| ------------ | -------------------- | ------------- |
| Teenagers 8–10 hours 10–11 p.m. |
| Adults 7–9 hours 10–11 p.m. |
| Older Adults 7–8 hours 9–10 p.m. |