Norwin Counseling & Wellness

11/27/2025

Happy Thanksgiving from Norwin Counseling & Wellness!

Today, we want to take a moment to say how truly grateful we are for every single person who walks through our doors and trusts us with their mental health. Supporting this community is an honor we never take lightly.

To our clients, thank you for showing up, for being vulnerable, for doing the hard work, and for allowing us to walk beside you through the seasons of your life. Your strength and openness are what make our work so meaningful.

To our local community, thank you for embracing us, referring friends and family, and sharing such genuine care for one another. We are grateful to be part of the White Oak, Norwin, North Huntingdon, Irwin, and surrounding area… a place filled with resilience, compassion, and connection.

Whether today is joyful, complicated, quiet, or heavy, we’re thinking of you and wishing you peace, comfort, and moments of rest.

Happy Thanksgiving from all of us at Norwin Counseling & Wellness.

11/24/2025

As the days get shorter and the colder months settle in, many people experience a noticeable shift in their mood, energy, and motivation. This is more common than you think and may be a sign of Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern.

Here’s a simple breakdown to help you understand it better:

What is SAD?

Seasonal Affective Disorder is a form of depression that typically begins in late fall or winter when natural daylight decreases. It often improves when sunlight returns in spring.

Why Does Light Exposure Matter?

Sunlight influences your serotonin, melatonin, and circadian rhythm. When light exposure drops, these systems can become disrupted, impacting mood, sleep, appetite, and motivation. Even brief daily exposure to natural light can help regulate these systems.

Common Symptoms of SAD

• Low mood or increased sadness
• Fatigue or low energy
• Craving carbs or changes in appetite
• Sleeping more than usual
• Difficulty concentrating
• Withdrawing from social activities
• Feeling “heavy” or slowed down
• Loss of interest in things you usually enjoy

If these symptoms appear consistently each fall or winter, it may be more than just the winter blues.

When to Seek Therapy

Reach out when symptoms:
• Interfere with daily responsibilities
• Last more than two weeks
• Begin affecting your relationships or work
• Make it hard to function or motivate yourself
• Feel emotionally overwhelming

Therapy can help you understand your symptoms, learn coping strategies, and prevent SAD from taking over your season.

How Norwin Counseling & Wellness Can Support You

Our therapists provide compassionate, evidence based support to help you manage mood changes, set healthy routines, process stress, and create a personalized plan for navigating the winter months. You don’t have to go through this alone.

If you’re struggling or think you may have Seasonal Affective Disorder, call or text us at 724-420-7143 and we can get you set up with one of our therapists. You deserve support, especially during the seasons that feel the hardest.

11/20/2025

As Thanksgiving approaches, many people feel a mix of excitement and anxiety. While the holiday can bring connection and tradition, it can also bring overstimulation, complicated family dynamics, triggering conversations, and pressure to be “on” even when you’re emotionally drained. If family gatherings tend to leave you overwhelmed, here are some gentle reminders and tools to help you navigate the day with more ease:

Set Expectations Before You Go

Give yourself permission to decide what feels manageable. That might mean staying for a shorter amount of time, taking your own car, or having a plan for when you’ll head home. You don’t have to commit to more than you can emotionally handle.

Prepare for Potential Triggers

Family conversations can touch on sensitive topics like relationships, weight, parenting, politics, or your future plans. Remind yourself:
You do not have to answer every question.
You do not have to explain your decisions.
And you are allowed to change the subject or excuse yourself.

Use Boundaries Without Feeling Guilty

Simple phrases you can prepare ahead of time:
• “I’m focusing on positive things today, let’s talk about something else.”
• “I’m not comfortable discussing that.”
• “I’d rather not get into that right now.”

Boundaries are not rude… they’re healthy.

Create a Sensory and Emotional Exit Plan

If the environment gets loud, crowded, or overstimulating, take a break. Step outside for a few breaths, sit in a quiet room, or take a short walk. Regulating your nervous system is not avoidance, it’s self care.

Plan Support for After the Gathering

Schedule something nurturing for when you get home — a warm shower, comfy clothes, a quiet movie, or time to decompress.

Remind Yourself You Can Leave Early

You’re allowed to go when you’ve had enough. You don’t need a dramatic reason, just your own emotional well being.

Check In With Yourself Compassionately

If you feel anxious, snappy, or drained… there’s nothing wrong with you. Holidays can be hard, even when you love the people around you. Be kind to yourself.

Call or text us if you need support! We can match you with one of our therapists!
724-420-7143

11/20/2025

When the days get shorter and the temperatures drop, your energy, mood, and motivation can shift. Winter can feel heavy for many people, especially when life is busy and routines get disrupted. Here are a few simple, gentle self care tips you can lean on during colder days:

• Sip hot tea throughout the day to stay grounded.
• Step outside for 5 minutes of fresh air, even if it’s chilly. A quick reset can help clear your mind.
• Turn off notifications for a bit to reduce noise and mental clutter.
• Ask for help when you need it. You don’t have to carry everything alone.
• Take a slow breath before responding to stress, conflict, or frustration. Give yourself a moment to pause.

These tiny habits can make cold, busy days feel more manageable. If you’re struggling with seasonal stress or feeling emotionally drained, our therapists at Norwin Counseling & Wellness are here to support you. Call or text us at 724-420-7143

11/16/2025

Save this for a bad day.

Bad days happen. Whether it’s stress, burnout, anxiety, or overwhelm, sometimes you need something simple and grounding to come back to. These gentle reminders are meant to help you breathe, reset, and feel supported. Swipe through and revisit them anytime.

You’re not alone. Here are gentle reminders for the moments that feel heavy.

You are allowed to slow down today. Rest is still progress.

Your worth is not measured by your productivity. Showing up is enough.

It’s okay if all you did today was breathe. Your body is doing the best it can.

You’re allowed to feel what you feel. Your emotions don’t need to be justified to anyone.

You are not behind. Life doesn’t run on a single timeline. You are exactly where you need to be.

You can start again at any moment. One small shift can change the direction of your day.

You are stronger than the moment you’re in. This feeling is temporary, even if it doesn’t seem like it right now.

Let someone support you. Friends, family, or a therapist… you don’t have to carry it by yourself.

You matter. Your feelings matter. You deserve peace. If today feels hard, reach out. Norwin Counseling & Wellness is here to support you.

If you need help getting through the heavy days, our therapists are here for you with compassionate, judgment free support.

Call or text us to get started at Norwin Counseling and Wellness
724-420-7143

11/15/2025

The holiday season can be magical, but for many parents it also feels overwhelming. School events, work parties, family gatherings, gifting, and disrupted routines can leave you feeling stretched thin. Here are a few simple reminders to help make this season feel calmer and more enjoyable for you and your family:

Keep Bedtime Routines Consistent

Children thrive on predictability. Even with holiday events, keeping a steady bedtime helps regulate mood, sleep, and behavior through the busy weeks.

Plan Downtime on Purpose

Your child needs breaks just as much as you do. Build in quiet evenings, device free moments, and decompressing time between big activities.

Let Go of Perfection

You don’t need to do every event, every craft, or every tradition to make the holidays meaningful. A simple, calm season often becomes the most memorable one.

Set Gentle Boundaries

It’s okay to say no when schedules get crowded. Protecting your energy helps your whole family feel more grounded and supported.

Check In With Yourself

If you feel overwhelmed or emotionally drained, you’re not alone. Many parents feel this way during the holiday season. Talking with a therapist can help you manage expectations, reduce stress, and find balance.

Call or text our office to get started with one of our therapists!
724-420-7143

11/13/2025

A small act of kindness can completely change the tone of someone’s day. Whether it is a kind word, a moment of patience, or simply checking in on someone you care about, these little gestures matter more than we realize.

At Norwin Counseling and Wellness, we see every day how compassion, connection, and understanding support emotional wellness. If you are feeling overwhelmed, stressed, or just need someone to talk to, our licensed counselors are here to help. We offer in-person and virtual therapy for all ages in the Norwin, North Huntingdon, Irwin, White Oak, and surrounding communities.

Let today be your reminder to be gentle with yourself and kind to others.

If you or someone you love could benefit from support, send us a message or visit our website to schedule.
Call or text 724-420-7143

11/08/2025

🎄 The holidays can be stressful and that’s completely normal. Between family expectations, financial pressures, and busy schedules, this time of year can feel overwhelming. You don’t have to carry it all on your own.

At Norwin Counseling & Wellness, our licensed therapists offer compassionate support to help you navigate holiday anxiety, seasonal depression, and burnout with practical tools and a safe space to talk.

✨ In-person and virtual counseling available for adults, teens, and children.

📍 Serving North Huntingdon, Irwin, Greensburg, and surrounding Pittsburgh areas
📞 Call or text 724-420-7143 to schedule your appointment today.

11/02/2025

Please share about our upcoming group!

✨ New Group Alert! ✨
We’re so excited to offer a 4-week group for 5th and 6th graders led by Emily Stegman, LSW, and Kristen Falk, Master’s Intern at Norwin Counseling & Wellness!

Each week will focus on important skills like coping, social skills, organization, and internet safety — plus, participants can bring their favorite stuffed animal to week one! 🧸

📍1714 Lincoln Way, White Oak, PA 15131
🗓 Saturdays: Nov. 8th & 22nd, Dec. 6th & 20th
🕙 10:00–11:30 AM

✅ We accept most major insurances, including Medicaid!
☎️ Call 724-420-7143
Or email contact@norwincounseling.com to register
Space is limited!

10/17/2025

The way you talk to yourself matters. 💭
Our inner dialogue can either fuel anxiety or build peace, and it starts with awareness. Positive affirmations are more than words… they’re gentle reminders that healing doesn’t have to be rushed, and you are already enough just as you are.

At Norwin Counseling & Wellness, we help clients across Irwin, North Huntingdon, Elizabeth, White Oak, and surrounding Westmoreland County learn tools that build confidence, self-worth, and emotional resilience. Whether you’re working through anxiety, depression, trauma, or low self-esteem, therapy can help you quiet the inner critic and reconnect with your strengths.

💚 Try saying these affirmations out loud today, even if it feels awkward at first. Over time, the brain starts to believe what it hears often enough. Healing starts with the words you choose.

✨ Which affirmation do you need most this week?
Comment below or save this post as your daily reminder.
📍1714 Lincoln Way, White Oak, PA | 📲 (724) 420-7143
🌿 NorwinCounseling.com

10/14/2025

Every morning is a fresh start. 🌤️
You don’t have to have it all figured out, you just have to take one step at a time. Healing, growth, and peace take patience and practice.

At Norwin Counseling & Wellness, we help clients throughout Irwin, North Huntingdon, Elizabeth, White Oak, and nearby Westmoreland County navigate life transitions, anxiety, and stress with compassion and evidence-based care.

💚 You deserve a calm mind and a clear path forward. Let’s start your journey together.
📲 (724) 420-7143 | NorwinCounseling.com
📍1714 Lincoln Way, White Oak, PA

10/13/2025

✨ New Group Alert! ✨
We’re so excited to offer a 4-week group for 5th and 6th graders led by Emily Stegman, LSW, and Kristen Falk, Master’s Intern at Norwin Counseling & Wellness!

Each week will focus on important skills like coping, social skills, organization, and internet safety — plus, participants can bring their favorite stuffed animal to week one! 🧸

📍1714 Lincoln Way, White Oak, PA 15131
🗓 Saturdays: Nov. 8th & 22nd, Dec. 6th & 20th
🕙 10:00–11:30 AM

✅ We accept most major insurances, including Medicaid!
☎️ Call 724-420-7143
Or email contact@norwincounseling.com to register
Space is limited!