Signs Your Mental Health May Need More Attention During a Transition

Sometimes we become so focused on adjusting that we ignore the early warning signs that we’re struggling. If you are experiencing any of the following symptoms, it may be a sign that you need to slow down and prioritize your mental health.

• Constant feelings of stressed or overwhelmed
• Difficulty managing emotions
• Isolation from others
• Losing motivation or interest in things you enjoy
• Persistent self-criticism
• Trouble sleeping or relaxing
• Feeling emotionally numb or “stuck”
• Increased burnout or exhaustion

Healthy Ways to Cope During Transitions

Give Yourself Permission to Adjust Slowly: Not every transition will feel natural immediately. Many people expect themselves to “have it together” quickly, which often creates additional stress. It is common to miss your old routine, feel both excite and anxious at the same time or even need more rest and support. Adjustment takes time and it is important to be patient with yourself.

Maintain small routines: During times of uncertainty, simple routines can help to create a sense of stability. Take some time to focus on more manageable habits such as waking up around the same time every day, eating regular meals, practicing mindfulness daily, spending time outside, etc.

Lean on your support system: Transitions can sometimes feel isolating, especially if you are someone who does not like to ask for help and values your independence. Reach out to your trusted family/friends, therapist, or join a support group.

Let go of perfectionism: Transitions are difficult and there may be setbacks or uncertainty, and this does not mean you are failing. Try to reduce verbiage such as “I should _____” or “I should have _____”.

Practical Ways to Prioritize Mental Health During Change

• Set aside for yourself to rest
• Set realistic expectations for yourself
• Practice self-care
• Eat regular meals
• Take breaks without guilt
• Limit comparison to others
• Practice self-compassion
• Ask for help when needed
• Celebrate small wins and progress
• Create boundaries around your time and energy

Transitions can challenge your confidence, routines, and emotional balance, however, they can also become opportunities for growth, resilience, and deeper self-awareness. You do not need to navigate change perfectly to move through it successfully. Prioritizing your mental health during transitions means giving yourself permission to slow down, seek support, and care for yourself while adapting to something new. Change is hard—but you don’t have to lose yourself in the process!

Madeline McDowell Rabah, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208     Mentor OH  44060
P:  440 392 2222 #412    F:  440 565 2349
mmcdowell@behavioralwellnessgroup.com
www.behavioralwellnessgroup.com

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As the 2026 calendar year approaches, many of us feel the familiar pressure to reinvent ourselves and put into place resolutions for the year. The idea of “New Year, New Me” pops up everywhere. However, when it comes to mental health, resolutions aren’t about becoming a new person, but instead, they’re about caring for the person you already are.

This year, instead of chasing perfection or harsh self-improvement goals, consider exploring resolutions that support emotional wellness, inner peace, and healthier daily habits. Mental health resolutions don’t need to be over the top, in fact, the simpler they are, the more likely they are to stick throughout the year.

Here are some ways to approach New Year’s Resolutions while keeping your mental health a priority:

1. Shift your Mindset: Many traditional New Year’s resolutions put pressure on ourselves and come with comparison to others around us, whereas mental health resolutions come from a place of compassion.
   • Instead of: “I need to stop being so anxious”, say “ I want to learn skills that will help me feel grounded and calmer when I experience anxiety”

2. Strengthen Your Emotional Well-Being: Choose mental health centered resolutions that don’t involve strict guidelines or overwhelming demands.
   • Build a 5- minute check-in into your daily routine (journaling, deep breathing, a moment of stillness)
   • Reduce Emotional Overload (limiting social media, giving yourself permission to rest without “earning it”
   • Improve Sleep Hygiene (consistent bedtime, limiting screen time before bed)

3. Keep Resolutions Gentle & Realistic: Make sure your mental health resolutions are flexible, supportive, measurable and rooted in self-worth:
   • Flexible- you can adjust them easily as life circumstances change throughout the year.
   • Supportive- the resolutions you choose help you feel grounded and not pressured.
   • Measurable- Clear to track progress, but not overly rigid. These resolutions should be simple to track progress.
   • Rooted in self-worth- not shaming yourself or comparing yourself to others. Tailor resolutions to your own mental health needs, not those around you.

Examples of mental health focused New Year’s Resolutions:

• Dedicate one night per week for you to rest and take care of yourself
• Learn one new coping skill each month
• Practice 5 minutes of mindfulness daily
• Celebrate small wins regularly
• Limit screen time to 2 hours per day
• Practice using positive self-affirmations
• Practice gratitude

The New Year doesn’t require you to overwhelm yourself with the idea of “New Year, New Me”. Instead, it offers us the opportunity to pause, reflect and choose the kind of energy you want to channel throughout the year. Remind yourself, your mental health matters every day, not just on January 1^st. Any step you take towards emotional wellness, inner peace, and healthier daily habits is a win worth celebrating. BWG wishes you a joyous holiday season and a New Year full of self-growth!

Madeline McDowell Rabah, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208     Mentor OH 44060
P: 440 392 2222 #412    F: 440 565 2349
mmcdowell@behavioralwellnessgroup.com
www.behavioralwellnessgroup.com

The post Exploring New Year’s Resolutions Through a Mental Health Lens appeared first on Behavioral Wellness Group.

Summer break can often feel mentally disruptive. While time off is important, the sudden shift from a busy schedule to unstructured time can sometimes lead to: Disrupted sleep or eating habits, reduced social interaction, lack of motivation or direction in different area of life and anxiety about future responsibilities.

It is important to approach summer not just as a break—but as an opportunity to care for your mental wellness and personal growth. Below are steps to take to maintain your overall mental wellness throughout the summer months.

1. Create a loose routine: Routine can provide mental clarity and reduce stress. Try setting consistent wake-up times, meal routines, or designated times for rest and activity.
   • Examples: Morning walk or journaling, nighttime routine.
2. Stay socially connected: It’s easy to become isolated without the social routines of school or work. Do your best to stay connected with friends, family, or your community.
   • Examples: Join a club or group fitness class, volunteer, weekly get togethers.
3. Move your body: Physical activity is one of the most effective ways to boost mood and reduce anxiety. It doesn’t have to be intense—just something that gets you moving.
   • Examples: Daily stretching or walking, yoga.
4. Pursue projects or goals: Summer is a great time to do something just for you. Choose a project that brings joy or challenges you in a healthy way, without the pressure of performance.
   • Examples: Learn a new skill, start a new hobby, engage in creative projects.
5. Check in with your mental health: If you’re noticing signs of low mood, anxiety, or overwhelm, take it seriously. Summer is a good time to build coping skills or get support without other distractions.
   • Reflection questions: Am I feeling emotionally balanced? Am I eating well? Do I feel connected to others?
   
   

Summer break can be a time of powerful personal growth. By caring for your mental health and nurturing a sense of momentum, you’ll be better equipped to return to your regular routine feeling refreshed and empowered. Give yourself permission to slow down and enjoy life at a gentler pace. If you are in need of extra support this summer, seek help and support from a mental health professional.

Madeline McDowell Rabah, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208 Mentor OH 44060
P: 440 392 2222 #412 F: 440 565 2349
mmcdowell@behavioralwellnessgroup.com
www.behavioralwellnessgroup.com

The post Maintaining Mental Wellness & Momentum Throughout Summer appeared first on Behavioral Wellness Group.

Common Tough Topics

• Political Disagreements: Political discussions can become heated, especially in a polarized climate, especially with the recent presidential election.
• Personal Life Choices: Decisions related to relationships, career paths, or lifestyle can provoke strong reactions.
• Financial Issues: Conversations about money, such as employment status or spending habits which may lead to discomfort.
• Health Concerns: Topics related to health, such as mental well-being or chronic conditions.

Strategies for Effective Communication

1. Set Ground Rules: Establishing ground rules before discussions can create a safer and more comfortable environment. Encourage others to agree on topics to avoid or to approach certain subjects with respect and openness.
2. Use “I” Statements: Frame conversations using “I” statements to express personal feelings without placing blame. For example, saying “I feel concerned about…” rather than “You always…” helps reduce defensiveness and opens the door for dialogue.
3. Choose the Right Time and Place: Timing and setting are crucial. Engaging in sensitive discussions in a private, calm setting can help create an environment conducive to honest communication. Try your best to avoid initiating tough conversations during high-stress moments or in crowded settings.
4. Know When to Walk Away: Sometimes, despite best efforts, conversations can escalate very quickly. Recognizing when to step back is necessary. Politely disengaging and suggesting a future discussion can prevent further conflict and allow everyone to cool off.

Managing tough conversations during the holidays requires preparation, empathy, and effective communication skills. By implementing these strategies, individuals can navigate sensitive topics while fostering understanding and maintaining the spirit of the season. Ultimately, the goal is to create an environment where all participants feel heard and valued, allowing for deeper connections and more meaningful relationships.

If you are struggling with overwhelming stress and/or anxiety, along with all the other emotions that come with the holiday season, seek help from a mental health professional. Happy Holidays to you from us at BWG!

Madeline McDowell Rabah, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208 Mentor OH  44060
P:  440 392 2222 #412 F:  440 565 2349
mmcdowell@behavioralwellnessgroup.com
www.behavioralwellnessgroup.com

The post Navigating Tough Conversations During the Holidays appeared first on Behavioral Wellness Group.

FINALLY, the grueling academic year and semester are complete! Ideally, summer break is a time to sit back, relax, and decompress until the new school year begins. However, for many college students, this is not always the case. Instead, summer break often becomes a stressful period filled with preparations for the next semester, internships, job applications, and more. The stress from the academic year doesn’t necessarily end when classes do.

When students finish the semester and return to their hometowns, life as they know it can be turned upside down. It’s common for college students to experience summer burnout along with anxiety, loneliness, sadness, and stress. Summer burnout manifests as extreme exhaustion and feelings of being overwhelmed, despite the academic year being over. This can be caused by various factors, such as the pressure to be productive during summer break, fluctuations in routine, worries about the upcoming semester, and lingering academic burnout from the previous term.

When the stress and adrenaline of the academic year subside, students often notice their mental health issues more acutely. It’s crucial for students to have a plan for maintaining wellness, managing stress, and combating summer burnout.

So, what can you do to avoid summer burnout and maintain wellness? Here are some tips to consider as you begin your summer break:

1. Maintain a Routine: Consistency is key to preventing burnout. While it’s tempting to stay up late and sleep in, maintaining some structure can help. Incorporate self-care, regular exercise, consistent wake-up times, and regular meals into your routine.

• Stay Connected: Social connections may naturally decrease over the summer, but maintaining relationships with those who bring you happiness is important. Stay in touch with friends and family through regular FaceTime or phone calls, join a book club, and plan regular get-togethers with friends.

• Digital Detox: Constantly checking phones and social media to see what friends are up to can be draining and overwhelming, often leading to “FOMO” (fear of missing out). Taking a digital detox allows you to connect with yourself and the people around you.

• Set Boundaries: Many students work, get internships, or try to be productive during the summer. Setting boundaries is crucial to avoid overextending yourself or burning out. Allow time for mental, physical, and emotional recharge.

• Practice Self-Care: Maintaining self-care is important year-round, but it’s especially beneficial during the summer break. Take advantage of the break from academics to focus on your well-being. The academic year can be very stressful for college students, leading to lingering burnout and other intense emotions through the summer months. Implementing these strategies can help manage stress and promote wellness during this time.

In conclusion, while summer break is often seen as a time to relax and rejuvenate, many college students find it filled with its own set of challenges and stressors. By maintaining a routine, staying connected, engaging in a digital detox, setting boundaries, and practicing self-care, students can better manage the stress and prevent summer burnout. It’s important to prioritize mental and emotional well-being, ensuring that the break serves as a true pause from the rigors of the academic year.

If you or your child is experiencing struggles with their mental health or any symptoms of burnout, additional support and treatment may be needed. With thoughtful planning and self-awareness, students can make the most of their summer break and return to school feeling refreshed and ready to tackle the new semester. The Behavioral Wellness Group offers an intensive outpatient program (IOP) designed specifically for college students. The College Mental Wellness IOP is designed for individuals ages 18-25 who are enrolled in higher education or currently taking “time off/gap” due to their mental health. The CMW IOP can be a great resource to gain skills to ensure confidence and success to tackle the new semester!

Madeline McDowell Rabah, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group
8224 Mentor Ave #208     Mentor OH  44060
P:  440 392 2222 #412    F:  440 565 2349

mmcdowell@behavioralwellnessgroup.com

www.behavioralwellnessgroup.com

The post Beating Summer Burnout: Strategies for Sustained Wellness appeared first on Behavioral Wellness Group.

“Who is going to help me decorate the Christmas tree this year?”

“I don’t have the energy or the desire to do the things I usually do during the holidays.”

If you are someone who has lost a loved one, these may be some of the thoughts that are running through your mind.

Although the holidays are usually associated with happiness, joy, smiles and laughter for most individuals, they can also bring up a lot of heavy emotions such as sadness, anger, and frustration. If you are someone who has lost someone close to you, you may be experiencing dread

Thanksgiving, Christmas, Chanukah, Ramadan, Kwanza, New Year’s, and other holidays can be very difficult for those who have experienced the loss of a loved one. Memories can be one of the most prevalent reminders of our loss.

Grief is often multifaceted and unpredictable. It ebbs and flows where its intensity changes at the drop of a dime. There can be many triggers of grief such as conversations that mention your loved one’s name, seeing old photos, or engaging in traditions that you once did in previous years with the person you lost. As the holiday season approaches, it is important to cope ahead and prepare and educate yourself with ways to healthily cope with grief.

Tips for dealing with grief during the holidays:

• Rely on your support system: Surround yourself with people who love and support you. By opening up and expressing how you may be feeling as well as being around those who understand how you are feeling can help you feel more at ease and bring you some comfort.
• Avoid canceling the holiday: There may be an overwhelming temptation to cancel the holiday or to not show up to the planned get together or event. It is important to do your best to attend in order to ensure you are not isolating yourself from others. By spending time with others, it can help balance the grieving with social interactions.
• Take care of your physical and mental health: Do your best to avoid using alcohol and other mood-altering drugs in order to “self-medicate”. Physical exercise and journaling are some other great ideas to combat depressive symptoms.
• Create new traditions or rituals: It is important to sit down with friends and/or family to discuss how you all want the holidays to look this year. There may be something that you eliminate and replace with a new tradition. Examples of new traditions or rituals may include: light a candle in honor of your loved one, play your loved one’s favorite music or favorite game, or create a memory box.

During this holiday season, remember that you are not alone. Be sure you are honoring your individual grieving process. There is no right or wrong way to grieve, and everyone’s experience may look different. It is important to check in with yourself both mentally and physically throughout the process and do what is best for you.

If you are struggling with overwhelming stress and/or anxiety, along with all the other emotions that come with the holiday season, seek help from a mental health professional. Happy Holidays to you from us at BWG!

Madeline McDowell, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group

The post Coping with Grief during the Holiday Season appeared first on Behavioral Wellness Group.

Signs of social media addiction:

• Spending a large amount of time on social media
• Thinking about social media when you are not using it
• Spending less time doing other things that you usually enjoy such as your hobbies
• Spending less time with others in order to be on social media
• Using social media as a way to cope with unwanted, negative emotions
• Becoming stressed and overwhelmed with posts
• Checking social media in the middle of the night
• Inability to control social media use
• Lack of understanding of potential “real-world” consequences
• Oversharing about your life
• Ignoring everyday life responsibilities

Impacts of Social Media on Mental Health

• Low self-esteem
• Unhappiness
• Isolation from others
• Social pressures from others
• Comparing self to others
• Increased levels of depression and anxiety
• Impaired sleep

Many individuals, specifically young adults live in a world where their smartphones are their virtual companions. It is easy to grab your phone to check your social media platforms as a “go to” coping skill in order to distract yourself from current stressors. However, long-term, it is actually impacting your mental health, specifically worsening anxiety and depression symptoms. It is crucial to become aware of the signs of social media addiction and learn ways to combat the addiction. If you are someone who experiences social media addiction and are wanting to discover more counseling techniques to take care of yourself, it could be beneficial to reach out for help.

The Behavioral Wellness Group’s College Mental Wellness Intensive Outpatient Program (IOP) covers social media addiction and how to combat it with useful techniques. In addition, the CMW IOP covers other topics that young adults & college students struggle with such as self- esteem, time-management, stress management, etc. If you are interested in learning more about the College Mental Wellness IOP or want to set up an appointment with a licensed therapist, please call our intake department at 440-392-2222.

Madeline McDowell, LPCC
Therapist and College Mental Wellness IOP Director
The Behavioral Wellness Group

The post Social Media Addiction appeared first on Behavioral Wellness Group.

Stress is our body’s reaction to “harmful” situations whether they are real or perceived. Stress can impact all parts of our life, including emotions, behaviors and physical health. Below are some of the most common symptoms one may experience:

• Emotional Symptoms: easily agitated, feeling overwhelmed, low self-esteem, isolation
• Physical symptoms: low energy, frequent headaches, upset stomach, insomnia, jaw pain
• Cognitive symptoms: constant worrying, racing thoughts, poor judgment
• Behavioral symptoms: change in appetite, procrastination, increased use of drugs/alcohol, nervous behaviors (nail biting, pacing)

If you are someone who knows that symptoms of stress are inevitable as the end of the semester approaches, you may want to consider using stress management tips in order to decrease stress levels and better cope for what is standing in between you and winter break. Below are 5 strategies that are crucial to consider if you want to have manageable stress levels.

So, I encourage you to explore your surroundings and experiences and to find your “dirt.” Your first option may not be the one you stick with forever, and the effects may not take place immediately. At the Behavioral Wellness Group, we often talk about “neuroplasticity,” or the ability for our brains to make new neural pathways over time. More simply, and just like in baseball, practice helps us to make unsteady skills into more permanent ones. What may not come straightforwardly at first will become easier over time. Hitting your mental reset button can help you to regain your focus when you’re feeling a little distracted or out of control.

1. Proper sleep and rest
   • Good sleep allows our brains to recharge. Refrain from pulling all-nighters while studying
   • Not sleeping and depriving our bodies of rest, can lower cognitive function, academic performance, and worsen mental health
   • Try to limit excess caffeine, turning down the bright lights and putting away technology at least 1 hour before bed
2. Be active
   • Regular exercise increases overall health and can reduce overall stress
   • Try to add at least 15 min of physical activity to your daily routine
3. Have a stress outlet
   • It is important to have a healthy stress outlet in order to calm your mind and decide how to move ahead in a stressful situation
   • Examples: hobby, social club, exercise
4. Practice self-care
   • Be sure to prioritize regular self-care since stress often causes tension in our bodies such as sore muscles, headaches and weakened immune system
   • Examples: meditating, spending time outside
5. Manage time effectively
   • It can be difficult to balance social life with academics
   • By developing time management strategies, it is easier to stay organized and better prioritize your most important tasks
   • Managing your time effectively can help improve academic performance, while also decreasing levels of stress and anxiety
   • Examples: prioritize tasks from most essential to complete to least essential to complete, set time limits for yourself and put rewards in place for yourself

If you are struggling with overwhelming stress and/or anxiety as the end of the semester approaches, seek help from your campus counseling center or you can reach out to us at the number/email below. In addition, speaking with friends, family and loved ones who you trust and consider your support system may be helpful.

The Behavioral Wellness Group offers an intensive outpatient program (IOP) designed specifically for college students. The College Mental Wellness IOP is designed for individuals ages 18-25 who are enrolled in higher education or currently taking “time off/gap” due to their mental health. The IOP provides many coping skills and is tailored to college students struggling with mental health and college stressors that may be impacting their everyday lives. Happy Holidays to you from us at BWG!

Madeline McDowell, LPCC
Therapist and College Mental Wellness IOP Director

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