Depression can affect anyone, and watching a loved one struggle with it can be challenging, concerning and at times, maybe even scary. While you can’t “fix” their depression, your support can make a significant difference in their journey to recovery.

Educate Yourself About Depression
Self-Knowledge is one of the most crucial things you can do to help your loved one who is struggling with depression. Even having just a basic understanding of depression can make a difference. Mental health still has a lot of stigma attached to it, even in 2026. Depression is a condition, not a weakness or something people can just “snap out of.” If it were that easy, wouldn’t they have done it already?

Active Listening and Empathy
In addition to learning about depression, practice listening to your loved one without judgement. Actively listen to them. That means giving them the time to speak without you trying to fix it or make things better. Let your loved one share their feelings without fear of criticism or dismissal. Sometimes, just having someone listen is a powerful support.

What about well-intended advice? We’ve all been there. Someone trying to help us gives unsolicited advice and we may get upset about it because that isn’t what we currently need. Phrases like “just think positive” or “cheer up” can feel invalidating. Instead, express empathy and understanding and always practice active listening.

Offer Helpful Assistance
Depression often leads to intense feelings of being overwhelmed, and your loved one might not have the energy to do the everyday tasks they normally do when they are not in a depressive state. Preparing meals, running errands or helping with chores can go a long way in assisting your loved ones at this difficult time.

Encouraging Professional Help
If they are not currently seeking professional help, you can gently suggest this but please know that this is up to them. Everyone operates on their own timeline. Some people may not be ready to have professional help, possibly due to stigma and or their own beliefs. Some cultures are not receptive to seeking mental heath help and this is something to also consider.

Supporting a loved one with depression isn’t always easy, but your compassion and understanding can be a lifeline. Small gestures, like checking in regularly or simply listening, can make a meaningful difference in their recovery. Remember, your support can help them feel less alone as they navigate their mental health journey.

If you or your loved one need additional professional support, please feel free to reach out to the National Alliance for the Mentally Ill or call us at The Behavioral Wellness Group. We would
be glad to help.

Erin Pawlak, MS, LPCC-S
Therapist and Adolescent IOP Director
The Behavioral Wellness Group
55A Sheridan Park Circle   Bluffton SC 29910
8224 Mentor Ave #208     Mentor OH  44060
P: 843 278 0008 #307 F: 440 565 2349
P:  440 392 2222 #307    F:  440 565 2349
epawlak@behavioralwellnessgroup.com
www.behavioralwellnessgroup.comup.com

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This is where I ask the parents a simple question. Would you allow your child to decide whether they are going to go to the dentist? The answer has always been no. Why is that? Well, the kid needs to be checked out for cavities and to have a cleaning. Mental health treatment is no different. No. Different. Teenagers are not typically capable of making their own decisions on medical treatment. They must have a parent or guardian make decisions not just for legal reasons but because a teenager is not always able to fully comprehend the long-lasting effect that can happen if they don’t go to the dentist, doctor or even a therapist. Their brain is not fully grown, which impairs them in comprehending the full scope of their actions and making sound choices. Now, some teenagers can realize this, which is great, and they want to get into therapy because they know they need help. I would say this is a small group of kids who feel this way they thought. Most are reluctant to ask for the help or they don’t think they have a problem.

Back to the threats. I have yet to see a kid who came to therapy, against their wishes, act out and or “get worse.” This is a form of manipulation on the kids’ part to get what they want from the parents and sometimes, it unfortunately works. Of course, the parents are worried about their child and want the best for them so that can be a hard decision to make. Will their child follow through with their threat? I suppose it’s possible, I just haven’t experienced it.

If your child is struggling with self-harming behaviors, suicidal thoughts, suicide attempts, has been hospitalized for mental health reasons, has been diagnosed with depression and or anxiety, is missing school and isolating from social situations, please consider getting them into either an IOP (Intensive Outpatient Program) or individual therapy. If the above symptoms are present with your child, remember that your child may not be capable of looking at the bigger picture in life and realizing that they need help. This is an executive parental decision. Just like the dentist. It’s no different and it could save your child’s life and get their mental health stabilized.

So, what is an IOP and how can it help teens? Well, The Behavioral Wellness Group offers and Adolescent IOP that I direct and run. IOP meets 3 times a week for 3 hours each time and for 8 weeks. It’s a commitment for both the kid and the parents/families BUT the program works. The kids get to hear from their peers about what they struggle with and what coping skills they’ve learned to use and what works and haven’t worked for them. IOP is focused heavily on DBT (Dialectal Behavioral Therapy) which focuses on reframing negative thinking patterns and destructive behaviors into positive outcomes. DBT helps with regulating emotions, building self-management skills, reducing anxiety symptoms, depression symptoms and stress. DBT is evidence-based and helps to establish coping mechanisms to implement in environments that may elicit old destructive patterns.

To learn more about BWG’s Adolescent IOP, please visit our website at https://www.behavioralwellnessgroup.com/ or feel free to contact me. I’m happy to answer any questions you may have.

Erin Pawlak, MS, LPCC-S
Therapist and Adolescent IOP Director
The Behavioral Wellness Group
55A Sheridan Park Circle   Bluffton SC 29910
8224 Mentor Ave #208     Mentor OH  44060
P: 843 278 0008 #307 F: 440 565 2349
P:  440 392 2222 #307    F:  440 565 2349
epawlak@behavioralwellnessgroup.com
www.behavioralwellnessgroup.comup.com

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The Link Between Sleep and Mental Health

Sleep is not just a passive activity; it plays an active role in the way we process emotions, manage stress, and maintain cognitive function. Chronic sleep deprivation is closely linked to a variety of mental health issues, including depression, anxiety, and cognitive decline.

According to the National Sleep Foundation, adults typically need 7-9 hours of sleep per night. However, an increasing number of people experience sleep problems, such as insomnia, or engage in poor sleep habits, which may exacerbate or contribute to mental health challenges. For example, sleep deprivation can intensify feelings of anxiety and depression, while poor sleep quality may impair the brain’s ability to regulate mood and emotions.

Conversely, a consistent sleep routine, a comfortable sleep environment, and good sleep hygiene can enhance mental clarity, reduce emotional reactivity, and foster a sense of well-being. It’s clear that sleep isn’t just about resting; it’s a vital foundation for mental health.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits and practices that promote a consistent, restful, and restorative sleep experience. It’s essential for ensuring that the body and mind can fully recharge overnight. Good sleep hygiene practices help reduce the impact of mental health conditions and may even prevent them from developing.

Here are some key components of good sleep hygiene:

Maintain a Regular Sleep Schedule: Going to bed and waking up at the same time every day helps regulate the body’s internal clock, making it easier to fall and stay asleep.

Create a Relaxing Bedtime Routine: Engage in calming activities such as reading, meditation, or gentle stretching before bed to prepare both body and mind for restful sleep.

Limit Stimulants: Avoid consuming caffeine or nicotine in the hours leading up to bedtime, as they can interfere with sleep quality.

Mind Your Sleep Environment: A quiet, dark, and cool room promotes better sleep. Ensure your mattress and pillows are comfortable and consider using earplugs or a white noise machine if external noise is an issue.

Limit Screen Time Before Bed: The blue light emitted by televisions, phones, tablets, and computers can disrupt your body’s production of melatonin, the hormone that regulates sleep. Avoid screens at least an hour before bed.

Exercise Regularly: Regular physical activity promotes deep sleep but avoid vigorous exercise close to bedtime as it may make falling asleep harder.

Manage Stress and Anxiety: Practicing relaxation techniques such as deep breathing, journaling, or mindfulness can reduce anxiety and prepare the mind for sleep. Apps such as Calm or Headspace may be of help.

Why Sleep Awareness Week Matters and Potential Consequences of Poor Sleep

Sleep Awareness Week, observed annually from March 10-16, is a national event dedicated to promoting healthy sleep habits and educating the public about the importance of sleep. During this week, organizations like the Sleep Foundation, mental health advocates, and health professionals join forces to raise awareness about the critical relationship between sleep and mental health.

This year, Sleep Awareness Week provides an opportunity to emphasize that sleep is not just a luxury, it is a necessary part of maintaining mental wellness. Inadequate or disrupted sleep can lead to serious mental health consequences, including:

Increased Risk of Depression: Persistent poor sleep patterns are associated with a higher risk of developing depression. Sleep plays a key role in mood regulation, and without adequate rest, emotional imbalances can become more pronounced.

Anxiety and Stress Management: A lack of sleep can make it harder to manage stress. Anxiety levels tend to rise when the body and mind are deprived of the rest needed to regulate emotional responses.

Cognitive Function and Memory: Sleep is crucial for memory consolidation and cognitive processing. When sleep is disrupted, it becomes more difficult to focus, learn, and retain new information. It can also impair decision-making skills and increase the likelihood of errors.

How to Observe Sleep Awareness Week

Sleep Awareness Week is an excellent time to reflect on personal sleep habits and make adjustments to improve both sleep quality and mental health. Here are some ways you can get involved:

Educate Yourself and Others: Take the opportunity to learn about sleep hygiene and its impact on mental health. Share this information with friends, family, and colleagues, encouraging them to prioritize better sleep.

Practice Better Sleep Hygiene: Commit to improving your sleep routine during Sleep Awareness Week. Small changes, such as going to bed earlier, reducing screen time, or creating a calming pre-sleep ritual, can make a big difference.

Participate in Community Events: Many organizations hold webinars, workshops, or community events during Sleep Awareness Week. These are great opportunities to learn more about sleep and mental health, as well as to find resources and support.

Advocate for Better Sleep: If you know someone struggling with sleep issues, encourage them to seek help. Mental health professionals, therapists, and sleep specialists can provide valuable guidance for improving sleep patterns.

Erin Pawlak, MS, LPCC-S
Therapist and Adolescent IOP Director
The Behavioral Wellness Group
110 Traders Cross Bluffton, SC 29909
8224 Mentor Ave #208 Mentor OH  44060
P:  440 392 2222 #307 F:  440 565 2349
epawlak@behavioralwellnessgroup.com
www.behavioralwellnessgroup.com

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Social pressure manifests in various forms—peer influence, societal norms, academic expectations, and idealized images on social media. These pressures can create a battleground for a teenager’s mental well-being, influencing their self-esteem, identity formation, and overall impact their mental health negatively by giving them unrealistic expectations.

So, how does this impact a teen’s mental health? The fear of not measuring up or fitting in can lead to heightened anxiety levels. Teenagers may worry excessively about their appearance, academic performance, or social status, which can manifest physically through headaches, stomachaches, or sleep disturbances.

Constant comparison with peers or societal standards can chip away at self-confidence. Adolescents may develop a negative self-image, feeling inadequate or unworthy if they don’t meet perceived expectations.

In severe cases, unrelenting social pressure can contribute to feelings of hopelessness and depression. Teenagers might withdraw from social activities, experience mood swings, or lose interest in hobbies they once enjoyed.

If you or someone you know is experiencing these symptoms, here are some effective coping skills that can help:

Open Communication: Encourage teens to communicate openly about their feelings and experiences. Let them know it’s okay to seek support from trusted adults or friends.

Building Resilience: Help teens develop coping skills such as mindfulness, relaxation techniques, or hobbies that provide a sense of accomplishment and joy.

Setting Realistic Expectations: Guide teenagers in setting realistic goals that align with their personal strengths and interests rather than external pressures.

Limiting Social Media Exposure: Encourage a healthy balance by promoting offline activities and limiting excessive time spent on social media, where idealized images can distort reality.

Seeking Professional Help: If social pressure significantly impacts a teenager’s well-being, consider consulting a mental health professional for guidance and support.

As parents, educators, and mentors, it’s crucial to create a supportive environment where teenagers feel understood and valued for who they are. Avoid imposing unrealistic expectations and instead, foster a culture of acceptance and encouragement. Getting your child into counseling and or an IOP can also be beneficial and something to consider.

Erin Pawlak, MS, LPCC-S
Therapist and Adolescent  IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208     Mentor OH  44060
P:  440 392 2222 #307    F:  440 565 2349
epawlak@intakebehavioralwellnessgroup.com
www.behavioralwellnessgroup.com

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Did you know that March is self-harm awareness month? It is and this is a topic that is often not spoken about but something that many people, adults and kids, struggle with. Self-harm refers to intentional actions someone takes to cause harm to their own body as a way of coping with emotional pain, stress, or other overwhelming feelings. Sometimes it can even be in the form of a punishment or to feel something- to feel alive when someone is numb. It’s crucial to increase awareness about self-harm to promote understanding, empathy, and support for those who may be struggling. Here are some key points to consider:

Understanding Self-Harm:

• Self-harm is not always an indication of suicidal intent. It can be a coping mechanism for emotional pain.
• Common methods include cutting, burning, biting, hitting, or any form of self-inflicted injury.

Risk Factors:

• Mental health conditions like depression, anxiety, or borderline personality disorder are often associated with self-harm.
• Stressful life events, trauma, or difficult relationships can contribute to self-harming behaviors.

Signs and Symptoms:

• Unexplained cuts, bruises, or scars on the person’s body.
• Wearing concealing clothing even in warm weather.
• Isolation or withdrawal from social activities.
• Emotional instability and difficulty expressing feelings.

Talking About Self-Harm:

• Approach the topic with empathy and understanding rather than judgment.
• Encourage open communication and let the person know you are there to support them.
• Avoid making negative comments or expressing shock, as this may drive the person away.

Seeking Professional Help:

• Encourage individuals who self-harm to reach out to mental health professionals.
• If you are aware of someone who is struggling, help them connect with a therapist, counselor, or support group.

Promoting Mental Health Awareness:

• Advocate for mental health awareness in schools, workplaces, and communities.
• Support initiatives that reduce the stigma associated with mental health struggles.

Educational Programs:

• Promote educational programs that focus on mental health, coping mechanisms, and healthy ways to deal with stress.

Available Resources:

• Make information about available mental health resources easily accessible.
• Share helpline numbers and encourage people to seek help when needed.
• Remember that self-harm is a complex issue, and individuals engaging in such behaviors may require professional help. Promoting awareness and fostering a supportive environment can contribute to breaking down the stigma surrounding self-harm and mental health struggles.
• Intensive Outpatient Programs (IOP) is a group therapy approach that meets 3x a week for 3 hrs each meeting to help people understand triggers, learn healthy coping skills, regulate emotions, and gain support as group participants navigate to a healthier lifestyle.
• National Suicide & Crisis Hotline: 988 Call. Text. Chat.

Erin Pawlak, MS, LPCC-S
Therapist and Adolescent  IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208     Mentor OH  44060
P:  440 392 2222 #307    F:  440 565 2349

epawlak@behavioralwellnessgroup.com

www.behavioralwellnessgroup.com

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Youth drug deaths have quadrupled over the last 20 years mainly involving fentanyl which has grown 6x since 2016 (songforcharlie.org). Over 10 million pills containing fentanyl have been seized from 2018-2021. Fentanyl is a synthetic opioid that is up to 50 times stronger than heroin and 100 times stronger than morphine (CDC, 2023). Although there are two different types of fentanyl, pharmaceutical fentanyl and illegally made fentanyl, most recent cases of fentanyl-related overdose are linked to illegally made fentanyl (CDC, 2023). This illegally made fentanyl is often added to other substances to create a stronger high or euphoria and it makes it more addictive and likely for an overdose.

A common drug that is laced with fentanyl is weed or marijuana. This includes vaping THC. In fact, fentanyl-laced weed is on the rise, and in 2022 there were nearly 110,000 overdose deaths from the drugs (claudiablackcenter.com).

With vaping being a popular form of ingesting drugs and fentanyl on the rise, teens are essentially playing a game of roulette. They have no idea if the vape cartridge they purchased from a friend has fentanyl in it or not. Are they even concerned or thinking about this possibility? Teens are often impulsive and feel invincible and therefore may very well not be thinking about this potential threat.  

Here are some signs to look for when someone overdoes on fentanyl (CDC, 2023):

• Small, constricted “pinpoint pupils”
• Falling asleep or losing consciousness
• Slow, weak, or no breathing
• Choking or gurgling sounds
• Limp body
• Cold and/or clammy skin
• Discolored skin (especially in lips and nails)

Signs that someone has ingested fentanyl (not enough to kill them):

• Constipation
• Hallucinations
• Muscle rigidity
• Drowsiness
• Nausea
• Respiratory depression

Please talk with your teens about the harms of taking substances and how there could be a chance that what they are vaping or smoking is laced with fentanyl. Educate them and yourself with the signs to look for and if you think your child or someone has ingested or overdosed fentanyl, please call 911 immediately.

For more information or help, please consider calling the SAMHSA’s national helpline at 1-800-662-HELP (4357). This is a free, confidential, 24-hour-a-day, 365-day-a-year, information service.

Erin Pawlak, MS, LPCC-S
Therapist and Adolescent IOP Director
The Behavioral Wellness Group

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