Mental Health

In a world where stress, anxiety, and life’s unpredictability are often overwhelming, therapy can provide you with a safe space to process, heal, and grow. While many people associate therapy only with mental illness or crisis, the truth is: therapy is for everyone. Whether you're navigating major life changes, struggling with emotions, or simply seeking personal growth, therapy can be an incredibly valuable resource. Here are ten key reasons therapy is beneficial — and why it might be worth considering for you or someone you care about.…

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“Is it okay to feel this way?” is a question I hear in many forms during therapy sessions. It’s one of the most human things we do—look to others to help us make sense of our internal world. Seeking validation isn’t inherently a problem. In fact, it’s a natural part of being in relationships. But when the need for validation becomes constant, or when our self-worth depends entirely on others’ responses, it can become a source of emotional suffering. Let’s talk about what healthy validation looks like, when it can become a problem, and how to build a more grounded sense of self.…

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Finding the right mental health provider is a very personal journey, and it can feel overwhelming. How do you find a therapist that will meet your needs? Before you do an online search or pick up the phone, think about the following things and if they are important to you in choosing a provider. You’ll ask better questions when you have some idea of your preferences.…

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When the pandemic first shifted therapy sessions from offices to screens, many therapists and clients were uncertain. Would the connection be the same? Could you do deep, meaningful work when you weren’t in the same room? Now, years later, it’s clear that not only does telehealth work, but for many people, it works better. As a licensed therapist who has practiced both in person and online, I’ve seen firsthand how telehealth therapy has opened doors that were previously closed to many.…

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When we have high blood pressure, a fever, or a broken leg, most of us don’t hesitate to go to the doctor. That is often not the case when it comes to mental health. Many people have told me they didn’t think their symptoms were severe enough to get treatment, that they should just be able to figure it out on their own, and/or that seeing a therapist means they are weak. The truth is mental health is health. And it’s time we started treating it that way.…

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We all have one of four attachment styles that determines how we form emotional bonds and interact in relationships with friends, family, coworkers, partners, and ourselves. Our attachment style develops based on early experiences with caregivers and it evolves as we grow and develop. Learning your attachment style can help you make sense of your behavior so you can communicate and interact more effectively in your relationship with others.…

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The environment surrounding us plays a crucial role in shaping our thoughts, emotions, and behaviors. Even subtle differences can change how we think, feel, and act. Some of the environmental factors that may influence you include light, clutter, noise, and comfortability.…

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Early life experiences, developmental trauma, adversity, chaos, and neglect can change the biology of the brain, resulting in complex emotional, psychological, and functional challenges in children and adults. Comprehensive psychological testing can identify symptoms and provide diagnoses but rarely takes into account the impact of a person’s early life experiences. In some cases, this makes it difficult for therapists to match effective interventions and treatment approaches to a patient’s developmental needs and current level of functioning. Learn more about the Neurosequential Model of Therapeutics (NMT)™, a developmentally sensitive, neurobiology-informed approach to clinical problem solving, now offered at Dakota Family Services, Fargo, by Dr. Megan Spencer, Clinical Psychologist, and Jessie Mertz, LCSW, Therapist…

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Pregnancy and being a new parent can be the most exciting experience you will ever have. It can also be confusing and challenging, which can take a toll on your mental health. For some, the challenges arise long before the arrival of the baby. For others, they come after, when you start to experience the highs and lows of parenting. Whether you are a mom, dad, or partner, know you are not alone.…

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Many people actually confuse psychiatrists with psychologists and vice versa. And most people have never even heard of a psychometrist! All are valuable players on a mental health team, and each contribute their expertise to inform psychological diagnoses, recommendations, and treatment.…

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Although you might think self-love is automatic, it can be harder to cultivate than it seems. You might think, “Well, of course I love myself.” But what about when you mess up or make a big mistake? Do you define who you are and whether you love yourself by what you say and do?…

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PTSD can be frightening to experience, but the first step to recovery is understanding where it comes from and how it can be fixed.…

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