SturdyBird Mental Health

SturdyBird Mental Health SturdyBird Mental Health provides individual and couples therapy, education, and clinical supervision

You have resources and choices! *It’s not passive aggressive to send this post to someone. Well, maybe it is a little...
01/21/2026

You have resources and choices!




*It’s not passive aggressive to send this post to someone. Well, maybe it is a little….

12/22/2025

PSA. Hear me out 😏

Earplugs, the sneaky little tool all humans should have on them. Whether they are the fancy ones that reduce background noise, but let you hear the person in front of you, or they are the free ones you snagged at the bar last time you went to a show, they are a great tool.

When you’re sitting around the living room with 15 of your relatives, all talking at once, and you feel your blood pressure and body temp going up, try popping in your earplugs to bring down the stimuli just a notch or two. When you are standing in line at target for your last-minute shopping and trying to track the thing you’re supposed to be doing next, use your cheap little earplugs to help you stay focused. Maybe you’re sitting at home, finally, with your partner and they want to watch some dark crime drama and you just want to read your book but you still both want to be near each other, earplugs.

12/18/2025

Get away from me with your dismissive nonsense.

First off, I challenge you to say this phrase without a little bit of eye roll or disconnect. It’s just dripping with passive aggressiveness.

Second, it skirts responsibility for whatever behavior you just displayed that someone else corrected or challenged.

Third it’s a classic example of trying to use intent to dismiss impact.

What if we instead were curious, accountable, and direct?

“Yeah, I can see how me just giving unsolicited advice can make you think I don’t trust your abilities. I’ll try to stop that.”

“Oof, I was trying to be helpful and I missed the mark. How can I do different next time?”

“I thought help was needed and I didn’t bother asking you. I bet that made you feel a little bit small. I’m sorry.”

”Sh*t. You are pi**ed at me. I barged in with my solutions and you didn’t need anything for me. I apologize.”

10/13/2025

Put your phone down. Go watch that sunset.

Go follow that butterfly.

Go sniff that breeze.

Go see where those ants live.

Studies show we are more creative, are better problem solvers, have lower anxiety, and much more when we spend time in nature.

Dr Rachel Kaplan says a key is “soft fascination.” Something to entice your attention but not demand it.

What to learn more!? Check out:
-Drs Rachel and Stephen Kaplan at the University of Michigan
-“The Nature Fix”, by Florence Williams
-search “Forrest Bathing” or “Biophilia Hypothesis or “Attention Restoration Theory”
-talk with your therapist 😎



SturdyBird Mental Health is 2 years old today! 🎉 Thank you to all of my community who supports me (Kathryn, one of the s...
09/10/2025

SturdyBird Mental Health is 2 years old today! 🎉

Thank you to all of my community who supports me (Kathryn, one of the sturdies) supporting my community. ✨

It’s an absolute honor and pleasure to be there for you all.

Needs can be identified and met in moments. There is such power in taking a little time, reflecting on what YOU need, an...
09/02/2025

Needs can be identified and met in moments.

There is such power in taking a little time, reflecting on what YOU need, and moving towards that need, maybe even meeting it. Meeting your own needs builds autonomy and lets your nervous system know, “I’ve got you”, so it can settle.

Identifying and meeting one’s own needs takes practice. Start small (yes, I do need a cardamom bun right now, thank you self) and build up (why, I do need a partner who can listen to me for 6 minutes straight without interjecting their own experience because it helps me feel seen and heard and important).

Cheers to September 😎

Cool kids self-soothe, pass it on!!Self-soothing = a coping mechanism involving behaviors to calm and comfort oneself du...
08/21/2025

Cool kids self-soothe, pass it on!!

Self-soothing = a coping mechanism involving behaviors to calm and comfort oneself during distress, helping to regulate emotions and reduce stress.

Examples (worth a google if you are unsure):
🌬️ 4x4 breaths
👣feel/legs up the wall for 5-10 minutes
🚶🏻‍♀️5-30 minute walk
🐶 pet your creature for a few minutes
💧drink a LARGE glass of water
✋Tapping
♣️Solitaire

Yep, folks, planning ahead is self-care. Your therapist only has so many sessions in a day and you only have so many opp...
08/04/2025

Yep, folks, planning ahead is self-care. Your therapist only has so many sessions in a day and you only have so many opportunities in a week. Get set early! Showing up is the hard part, let’s not add scheduling to that as well.

Thanks for the great rec, !!
05/24/2025

Thanks for the great rec, !!

Address

902 East 2nd Street
Winona, MN
55987

Opening Hours

Monday 9am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 2pm
Thursday 9am - 5pm
Friday 8am - 2pm

Telephone

+16122172605

Website

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