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Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 7pm Saturday 9am - 5pm

Tomorrow Begins Today Consulting of Ohio, 4159 Holland Sylvania Suite 205, Toledo, OH (2025)

09/29/2025

What are the best types of meditation for anxiety? 🙋‍♀️
Many different types of meditation can be helpful for anxiety. You may want to try a few to find out which you like best. You can also use different techniques depending on how you feel in each moment:

1) Mindfulness meditation: With this type of meditation, you focus on your breathing, feeling your chest rise and fall with your eyes closed. You may notice your thoughts and feelings without judging them as good or bad. Just let them float on.

2)Guided meditation: You can download a meditation app or find videos online to guide you through a meditation practice. The narrator may ask you to think of somewhere relaxing and focus on the sights, sounds and smells of that peaceful place.

3) Body scan: You can do this type of meditation on your own or with guidance. You may lie down with your eyes closed. Then, tense and relax muscles in one area before moving to the next and repeating the process until you've gone through your whole body.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

09/22/2025

Start with small, simple habits 😀 💪
Even if you’re not a morning fan, you still have things to do. You may have kids who need breakfast. You may need to walk your dog. And you still need to feed yourself.

None of that can happen without a morning routine. But it can be hard to start. Research shows it can take 66 days to form a simple habit, like eating fruit or taking a walk Adding habits to a routine can take even longer.

🗣️ Set yourself up for success. Ask what you need to make your mornings better. (The answer will be different for everyone.) Then try to follow the same plan every day.

Some tips to get you started:
If you want more time in bed in the morning, try some time-saving prep the night before.
For example, before bed, you could:
Lay out your clothes for the next day.
Prep breakfast.
Save dinner leftovers for lunch.
Or, if you want to sleep longer, try getting up 20 minutes earlier.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

09/19/2025

Take care of yourself
It’s crucial to keep yourself healthy, especially if you want to be there for the people you love. That means, covering the basics, like eating nutritious foods, getting enough quality sleep, taking time to relax and keeping active. It also means doing things you enjoy and taking breaks when you need them.

Be prepared for the journey
Recovery takes time and follows different paths based on the individual’s unique needs and preferences. Changing behavior is hard for everyone, regardless of their circumstances. What works well for one person may not work for another. Some people respond well to talk therapy and abstinence, while others benefit greatly from integrating medication for addiction use disorder or medication for opioid use disorder into their treatment plan.

Studies show more than half of people who ask for help and get it have a better quality of life after three months. But, keep in mind, many people attempt recovery more than once before they achieve long-term success. Relapsing is not a sign of weakness or failure. It’s just a difficult part of the recovery that some people experience.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

09/12/2025

There are 4 types of people everyone needs in their recovery support network. We’ll walk through each one and discuss why it's important. 👥 🗣️

1. Health professionals
“The first step in any recovery journey should be meeting with a professional”, says Alexander. “That might be your doctor. Or a psychiatrist. Or even a licensed drug or alcohol counselor. Try looking on your insurance's website. Or do a local Google search.”
“It’s important that someone with proper training assess your current situation,” she explains. “These pros can help you figure out what steps to take. There’s no single solution that will work for everyone. And some substances just aren’t safe to quit cold turkey.”

2. Support groups
Research shows that both in-person and virtual groups can help support recovery.2 The latter can be ideal for people who live in more remote areas, where accessibility may be an issue.
Regardless of which you choose, you’ll meet people facing similar challenges and triggers. “Connecting with others in recovery or sober friends will help you steer clear of situations that increase the possibility of relapse,” says Alexander.

3. People who share your interests and priorities
Healthy hobbies support your general well-being. That holds true in recovery, too. They can be a positive outlet for our energy and interests. And they help relieve stress that might trigger a relapse. They also allow you to connect with people who share your interests.

4. Supportive friends and family
Loved ones can be powerful allies. But they have to understand your new priorities and what you need to be successful in your recovery. (The college pal who prods you to come out drinking on weekends? Probably not an ideal person to be around right now.)

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

09/10/2025

Know the warning signs
• Threats to harm themselves and searches for methods
• Says things like, “No one will miss me when I’m gone”
• Says goodbye and gives away things they care about
• Experiences dramatic mood swings, acts recklessly, withdraws from others, feels anxious and shows rage

Know the risk factors
• Experiences depression or a substance use disorder
• Survived a previous su***de attempt
• Becomes socially isolated
• Suffers from chronic illness or pain
• Survived abuse, trauma, war, violence or discrimination
• Going through severe distress like a breakup or loss

While your support is valuable, encourage them to seek professional help from a doctor, mental health professional or a su***de prevention specialist. If you’re worried they’re in immediate danger, don’t leave them alone. Seek help from a crisis line or emergency services and remove any methods that could be used to cause harm.

Contacting 988 is a quick way to access the Su***de & Crisis Lifeline.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

09/05/2025

It’s important to check on your friends and family members who seem OK or even appear physically and emotionally strong 💪

⚠️ Recognizing emotional distress:
Many people throughout the world live with situational or chronic depression and anxiety, among other mental health conditions. Most go untreated for a variety of reasons, including not knowing they need help, fear being judged or treated differently, or wrongly believing needing help is a sign of weakness.

In both cases, there may be signs you can notice, such as:
-Changes in behavior, like withdrawing from or avoiding family and friends or activities they like, sleeping more, being less productive, increased use of alcohol and other substances or decreased s*x drive.
-Changes in appearance, such as skipping bathing and grooming, looking tired or sad or gaining or losing a lot of weight.
-Changes in mood, like worrying and stressing out more, overreacting to situations, getting agitated, aggressive or angry or feeling sad and hopeless.
-Changes in communication, such as posting dark or cryptic social media messages, criticizing themselves often, talking about physical pain or not feeling well or talking about hurting themselves.

To reach a trained crisis counselor, call the 988 Su***de & Crisis Lifeline (previously known as the National Su***de Prevention Lifeline) at 988 or 1-800-273-TALK (1-800-273-8255). You may also text 988 or chat at http://spr.ly/6187AEBaf. The lifeline provides 24/7 free and confidential support.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

08/29/2025

For some families, talking about mental health might be an everyday occurrence. For others, it may be unfamiliar and feel a little awkward. But the more you talk about it, the more comfortable it will feel. This goes for both you and your loved ones. 👪 👨‍👩‍👦

1. Remember what being a teen is like
Teenagers are going through a time of change. They may be getting their first job, learning to drive, hanging out with friends more and spending less time with parents. These are all common adolescent experiences.

2. Watch for cues
Teens may bring up mental health topics on their own. They might mention what a friend is going through or how they're feeling themselves. This is a cue that your teen might be feeling mental health pressure. They might be ready to talk about it with you.

3. Respect differences
There's a good chance you and the teen or young adult in your life will have different opinions about political, social or other topics.Try to respect their different views. This can help you build trust and make them more open to talking.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

08/25/2025

The lazy days of summer are over. Returning to school brings back busy schedules. For some kids, the new year can also bring worries. They may be concerned about their new teacher or about the workload. They could be stressing about who they’ll sit with at lunch. Or they could feel anxious about making the leap to middle school or high school. 🌻

Normalize your child’s feelings. Let your child know that their feelings are OK. Tell them that new things can feel scary. Plus, it’s natural to be jittery about a new school year, no matter how old they are. As you’re talking, you can share a time that you felt nervous about something, too. Be sure to focus on the positive: It was a little hard at first but then everything turned out fine.

You can also remind them about the good things that come with a new school year. They’ll learn new things and make new friends. Maybe they’ll also get some new privileges, too, such as a later bedtime or a later weekend curfew (for older kids).

And don’t forget the power of new school supplies. Buying new notebooks, pencils and other school supplies is fun for kids. Set aside time to pick out things together, then get their homework space set up. You can even decorate it together. That will help them see that you’re excited, too.

Wanting to know more about your mental health?
📲 Find care at: http://spr.ly/61812rm57 or call 1-877-OBC-0013

08/18/2025

Needing mental health care in your area?🧐
Meet Madison Grana, MA, LPC

My therapy style is authentic, empathetic, and validating. I believe in incorporating various treatment modalities that are based on the individual needs of my clients. My goal as a therapist is to authentically provide an open-minded and non-judgmental environment in which my clients feel capable of navigating the healing process. As a therapist, I guide clients through challenges to empower them to understand their strengths which can help them address problems that they are experiencing.

💻Want to find out more?
www.sylvaniatherapist.com
419.517.6564

06/12/2025

Needing mental health care in your area?🧐
Meet Amy Bieber, LPC

Hi! My name is Amy Bieber, and I am a licensed professional counselor (LPC) in Ohio. I received a bachelor’s degree in psychology from The Ohio State University (Go Bucks!) and a master’s degree in counseling from Spring Arbor University. I have worked in the mental and behavioral health field for nearly 20 years. I specialize in treating individuals 14 years and up who experience some but not limited to the following: disordered eating habits, women’s-related issues (pregnancy, post-partum, motherhood, perimenopause/menopause), self-esteem, trauma-related disorders, generalized anxiety, and depression.

I believe treating a person holistically, mind, body and spirit, is the best way to heal. I also believe in treating each person according to their individual needs. Which is why I like to use an eclectic approach to therapy, incorporating techniques from many different therapy modalities. Treatment approaches I use are cognitive behavioral (CBT), dialectical (DBT),

💻Want to find out more?
www.sylvaniatherapist.com
419.517.6564

05/30/2025

Needing mental health care in your area?🧐
Meet Clarissa Chavez

Hi! My name is Clarissa and I am a Licensed Social Worker in the state of Ohio. I received my Master’s degree in Social Work from the University of Toledo. With my experience as a Social Worker, I hope to provide a safe, welcoming, and accepting environment that will allow you to create the life you deserve.

As a therapist, I place great emphasis on teamwork because therapy can be overwhelming and you don’t have to do it alone. Throughout the process, you are in control of the entire experience because, after all, you are the expert in your own life. I work with a range of individuals such teens and adults who are working through many life challenges that may provoke deep thoughts, emotions, and behaviors. My style of therapy includes empathy, validation, encouragement, and accountability.

Immediate availability for taking on new young adult clients!

💻Want to find out more?
www.sylvaniatherapist.com
419.517.6564

04/28/2025

Being a student can be a stressful time of life, filled with many competing priorities, deadlines, and expectations.🎒

Reflect and problem-solve:
It can be helpful to break down what is causing the stress. Is it a particular project, money worries, or are you missing home? Establishing the root of the stress can help you problem-solve how to relieve the strain and seek support (National Health Service, 2020).

Look after yourself:
The stereotypical student lifestyle is not always conducive to optimal wellbeing. Getting enough sleep, eating nutritious foods, staying active, and making space for relaxation techniques and things you enjoy can go a long way (National Health Service, 2020).

Speak up:
Talking to someone about what you’re going through and accessing the support available can be a crucial stress buffer. We all need to lean on others sometimes, and having a solid support system can help us cope (National Health Service, 2020).

Break it down:
Big deadlines and projects can sometimes feel like a mountain to climb. It can be helpful to create a plan and break things down into less overwhelming and more realistic goals (National Health Service, 2020).

Tomorrow Begins Today Consulting of Ohio

09/29/2025

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Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 7pm
Saturday	9am - 5pm