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    How to Track Your Mental Health

    March 3, 2025

    If you’re looking to improve your mental health and overall well-being, one of the best things you can do is track how you’re feeling. Not only does this allow you to identify any issues you might be experiencing and set goals for how to resolve them, but it can also help you analyze how you’re […]

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    How to Track Your Mental Health

    March 3, 2025

    If you’re looking to improve your mental health and overall well-being, one of the best things you can do is track how you’re feeling. Not only does this allow you to identify any issues you might be experiencing and set goals for how to resolve them, but it can also help you analyze how you’re progressing toward those goals. Here are some tips for how to track your mental health:

    • Use the tracking method that will work best for you. For example, some people enjoy the ritual of writing in a paper journal, while others prefer the convenience offered by a digital app.
    • Schedule a time to track how you’re feeling each day. For example, you could do it after dinner or before bedtime. If you have trouble remembering to do it, you may want to set a reminder alarm.
    • Find a comfortable space that’s free of distractions.
    • If you find it difficult to explain how you’re feeling overall, try focusing on specific indicators like appetite, energy, mood, sleep, and stress.
    • Set SMART (specific, measurable, attainable, relevant, and time-bound) goals. For example, rather than simply saying that you want to feel less anxious, say that you’ll spend 10 minutes meditating each morning for the next month.
    • Focus on one goal at a time. Otherwise, you may end up feeling overwhelmed, which could impede your progress.

    Take Control of Your Mental Health

    Once you’ve started tracking your mental health, you may find that you need a professional to help you achieve your goals. You’ll find exactly what you’re looking for at our practice. Our therapists are highly experienced and will supply you with the individualized, patient-focused care that we’ve come to be known for. Contact us today to request an appointment.

    Filed Under: mental health

    3 Things You Never Knew About Meditation

    January 2, 2025

    You’ve probably heard of meditation, a practice that focuses on clearing your mind to improve your overall well-being. But how familiar are you with it? Here are three things you never knew about meditation. 1. Meditation Has Been Around for Thousands of Years While meditation has grown increasingly popular in the United States over the […]

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    3 Things You Never Knew About Meditation

    January 2, 2025

    You’ve probably heard of meditation, a practice that focuses on clearing your mind to improve your overall well-being. But how familiar are you with it? Here are three things you never knew about meditation.

    1. Meditation Has Been Around for Thousands of Years

    While meditation has grown increasingly popular in the United States over the past few decades, it has a much longer history. In fact, according to an article published by Psychology Today, wall art from the Indus Valley indicates that meditation may have been used as early as 5,000 B.C.E.

    2. Meditation Can Have Long-Term Effects

    It’s common for people to turn to meditation when they’re already feeling stressed. But studies suggest that meditation doesn’t just relieve stress in the moment—consistently practicing meditation over a long period of time can reduce the inflammatory response to psychological stressors, making someone less reactive to stress and better able to recover from it.

    3. Therapists Can Help With Meditation

    Many people think of meditation as being something that you do on your own, but therapists often use meditation to treat patients who are struggling with stress, anxiety, depression, attention-deficit/hyperactivity disorder (ADHD), sleep problems, anger management, and various other issues. An experienced therapist can guide patients through meditation sessions and offer advice for how to practice mindfulness at home.

    Fortunately, residents of this area won’t need to look far for professional help with meditation. Our therapists regularly incorporate meditation into their practice, and they can recommend the approach that’s most appropriate for your needs. Contact us today to learn more and schedule your initial consultation.

    Filed Under: meditation

    How Do You Break Night Terrors?

    October 17, 2024

    Sometimes referred to as “sleep terrors,” night terrors are a type of parasomnia that can cause someone to scream, cry, breathe heavily, have an increased heart rate, sweat, stare, sit up in bed, thrash around, or wave their arms and legs. It can be difficult to wake someone who’s experiencing night terrors, and they may […]

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    How Do You Break Night Terrors?

    October 17, 2024

    Sometimes referred to as “sleep terrors,” night terrors are a type of parasomnia that can cause someone to scream, cry, breathe heavily, have an increased heart rate, sweat, stare, sit up in bed, thrash around, or wave their arms and legs. It can be difficult to wake someone who’s experiencing night terrors, and they may be confused and hard to comfort when they do wake up. Although night terrors typically resolve within a few minutes, they can sometimes last longer, and the person often has no memory of the episode the following morning.

    Treatment for night terrors often focuses on resolving the underlying issue:

    • Fatigue – It may seem counterintuitive, but in many cases, sleeping more can help get rid of night terrors. You may want to try going to bed earlier or taking a short nap during the day.
    • Stress – If your night terrors stem from stress or anxiety, try implementing a calming nighttime routine. For example, before going to bed, you can take a warm bath, meditate, perform breathing exercises, or read a book. Attending therapy may also help address the issues that are causing you stress in the first place.
    • Sleep schedule changes – An inconsistent sleep schedule can contribute to night terrors, so try to go to sleep at the same time each night and wake up at the same time each morning.

    In rare cases, night terror treatment may require taking medication to help you sleep. An experienced provider can recommend the approach that’s best suited to your needs.

    Do You Struggle With Night Terrors?

    If night terrors have become a common occurrence in your life, we may be able to help. Our team has extensive experience treating night terrors, and we understand the heavy toll that they can take on a person’s life. We also know that every situation is different, and once we’ve learned about your specific circumstances, we’ll develop a treatment plan that’s customized to your individual needs. Contact us today to learn more about our practice and schedule a consultation.

    Filed Under: night terrors

    Is Depression a Disability?

    October 10, 2024

    In many cases, yes, depression can be considered a disability. According to Section 12102(1)(A) of the Americans with Disabilities Act (ADA), a person can be disabled if they have “a physical or mental impairment that substantially limits one or more major life activities.” Under this standard, depression will generally be considered a disability if it […]

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    Is Depression a Disability?

    October 10, 2024

    In many cases, yes, depression can be considered a disability. According to Section 12102(1)(A) of the Americans with Disabilities Act (ADA), a person can be disabled if they have “a physical or mental impairment that substantially limits one or more major life activities.” Under this standard, depression will generally be considered a disability if it substantially affects a person’s daily life. This is determined on a case-by-case basis.

    Common Symptoms of Depression

    Depression symptoms can vary from one person to another but often include:

    • Feeling sad, empty, worthless, guilty, hopeless, anxious, restless, or irritable
    • Being tearful
    • Losing interest in activities once enjoyed
    • Having trouble sleeping or sleeping too much
    • Having a reduced appetite or increased food cravings (along with respective weight loss or gain)
    • Thinking, speaking, or moving more slowly
    • Having trouble focusing, making decisions, and remembering things
    • Having recurring thoughts of death

    When someone is in a depressive episode, they typically experience symptoms like these most of the day, almost every day. While some individuals only go through depression once, many people have numerous episodes throughout the course of their lives.

    Offering Help for Individuals With Depression

    If you’ve been diagnosed with depression or you’re experiencing the symptoms described above, we can help. Our therapists are highly experienced in treating depression and can provide you with the customized, compassionate care you deserve. Contact us today to get started—one of our knowledgeable team members will tell you more about our approach to treating depression, answer your questions, and arrange a time for you to attend an initial consultation.

    Filed Under: Depression

    10 Affirmations to Add to Your Daily Routine

    August 15, 2024

    Words have power, and the way we talk to and about ourselves can have a significant impact on our thoughts and behaviors. That’s where affirmations come in—repeating certain phrases to yourself can boost your self-esteem, reduce your stress, create a more positive mindset, motivate you to take certain actions, and improve your overall well-being. So, […]

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    10 Affirmations to Add to Your Daily Routine

    August 15, 2024

    Words have power, and the way we talk to and about ourselves can have a significant impact on our thoughts and behaviors. That’s where affirmations come in—repeating certain phrases to yourself can boost your self-esteem, reduce your stress, create a more positive mindset, motivate you to take certain actions, and improve your overall well-being.

    So, how can you start taking advantage of all the benefits that affirmations can offer? Begin by choosing the phrases that will best serve your needs. Here are 10 ideas:

    1. I deserve to be happy.
    2. I’m strong enough to get through this.
    3. My body is beautiful.
    4. I trust myself.
    5. I’m going to be alright.
    6. I can do whatever I put my mind to.
    7. I’m proud of myself.
    8. Today is going to be a great day.
    9. I’m worthy of love.
    10. I’m at peace with the things I can’t control.

    Once you’ve selected the affirmations you want to use, decide how you want to incorporate them into your routine—maybe you can say them as you’re getting ready in the morning, commuting to work, or winding down before bed. Many people find it helpful to recite their affirmations out loud, but you can also say them to yourself, if preferred. No matter what, it’s important that you repeat them daily, since doing so makes it easier for your brain to adapt and create new thinking habits.

    Ready to Start Incorporating Affirmations Into Your Life?

    If you’d like to learn more about affirmations and the effect they can have on your well-being, contact us today and request an initial consultation. Our therapists believe in the power of affirmations and can recommend some options that will serve your specific needs.

    Filed Under: daily routine

    3 Habits That Could Be Affecting Your Mental Health

    August 7, 2024

    Oftentimes, when we think about what could harm our mental health, our minds go to major life events—the loss of a job, the end of a relationship, or the death of a loved one. But small habits that often go unnoticed can also play a major role. Below are three common habits that could be […]

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    3 Habits That Could Be Affecting Your Mental Health

    August 7, 2024

    Oftentimes, when we think about what could harm our mental health, our minds go to major life events—the loss of a job, the end of a relationship, or the death of a loved one. But small habits that often go unnoticed can also play a major role. Below are three common habits that could be negatively affecting your mental health:

    1. Not Getting Enough Sleep

    Sleep impacts your mental health in numerous ways—it can affect your cognitive skills, mood, and behavior. As such, failing to get enough sleep can increase your risk of anxiety and depression and make it more difficult for you to focus, solve problems, make decisions, remember things, and control your emotions and impulses. Try sticking to the same sleep schedule, keeping your bedroom cool and dark, and performing a relaxing activity before bed (e.g., taking a warm bath or reading).

    2. Being Inactive

    In today’s busy world, it can be difficult to find time to exercise, but it’s important to stay active. Not only can exercise improve your physical health, but it can also boost your mental health. In fact, studies have shown that regularly exercising could reduce your risk of depression.

    3. Scrolling Through Social Media

    Social media can be beneficial—it can help you stay connected to long-distance family and friends and keep up with current events—but research suggests that spending too much time on it can lead to anxiety and depression. To reduce your screen time, try setting a timer, turning off notifications, or deleting apps from your phone.

    Start Improving Your Mental Health

    In addition to breaking the negative habits described above, one of the best things you can do to boost your mental health is speak to a therapist. Fortunately, you can entrust your care to the skilled team at our practice. Once we’ve learned more about you and any issues you may be experiencing, we’ll be able to provide you with customized advice for how to eliminate negative habits from your life and start implementing more positive ones. Contact us today to schedule your first appointment.

    Filed Under: habits, mental health

    How to Improve the Quality of Your Sleep

    July 26, 2024

    Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of […]

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    How to Improve the Quality of Your Sleep

    July 26, 2024

    Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of developing health conditions like dementia, heart disease, obesity, and strokes.

    So, what can you do to help ensure that you get a good night’s rest? Here are eight tips for how to improve the quality of your sleep:

    1. Wake up at the same time each morning and go to sleep at the same time each night.
    2. Keep your bedroom cool, dark, and quiet.
    3. Incorporate exercise into your daily routine (but be careful to not exercise too close to bedtime).
    4. Avoid taking long naps, especially in the afternoon.
    5. Stop drinking caffeinated beverages at least eight hours before bedtime
    6. Don’t drink alcoholic beverages or consume large meals right before going to sleep.
    7. Avoid watching TV, scrolling on your phone, and using other electronics at bedtime (instead, you might want to try reading a book).
    8. Take steps to reduce stress (for example, meditating or attending therapy).

    Start Enjoying a Better Night’s Sleep

    If you’re ready to take the next step with improving the quality of your sleep, contact us today. Our therapists have extensive experience treating anxiety, depression, and other conditions that can interfere with sleep. When you call, we’ll tell you more about our practice, answer your questions, and schedule a consultation at a date and time that’s convenient for you.

    Filed Under: sleep

    9 Vitamins & Supplements That Can Help Relieve Anxiety

    July 25, 2024

    Anxiety can greatly impact a person’s overall health and well-being, and if you struggle with this condition, you may be willing to do almost anything to relieve your symptoms. There are numerous lifestyle changes you can make to help manage your anxiety—for example, you could try meditating, exercising, sleeping more, and reducing your caffeine and […]

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    9 Vitamins & Supplements That Can Help Relieve Anxiety

    July 25, 2024

    Anxiety can greatly impact a person’s overall health and well-being, and if you struggle with this condition, you may be willing to do almost anything to relieve your symptoms. There are numerous lifestyle changes you can make to help manage your anxiety—for example, you could try meditating, exercising, sleeping more, and reducing your caffeine and alcohol consumption—but did you know that certain vitamins and supplements also have stress-reducing effects? Research suggests that the following nine vitamins and supplements may help relieve anxiety:

    1. Ashwagandha
    2. Chamomile
    3. L-theanine
    4. Magnesium
    5. Melatonin
    6. Omega-3 fatty acids
    7. Valerian root
    8. Vitamin B complex
    9. Vitamin D

    As with any type of medication, it’s important to consult with a medical provider before beginning a new vitamin or supplement regimen. Also be sure to keep in mind that results typically don’t occur immediately.

    Get Help With Your Anxiety

    If you’ve tried to relieve your anxiety with the vitamins and supplements listed above but you’re still struggling with feelings of uneasiness, fear, or dread, contact us today. The therapists at our practice have extensive experience treating patients with anxiety and we’ll be happy to schedule a consultation at a date and time that’s convenient for you. We understand that each patient requires a unique treatment approach, and once we’ve learned about your symptoms and the remedies you’ve tried in the past, we’ll be able to recommend strategies that are customized to your specific needs.

    Filed Under: anxiety, supplements

    Why Does Exercise Reduce Stress?

    July 19, 2024

    If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can: Increase endorphin production – Your pituitary gland and hypothalamus produce endorphins, hormones that […]

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    Why Does Exercise Reduce Stress?

    July 19, 2024

    If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can:

    • Increase endorphin production – Your pituitary gland and hypothalamus produce endorphins, hormones that can help reduce your stress, relieve your pain, and boost your mood. Exercise stimulates your body to produce more endorphins, making it a great stress reliever
    • Improve your sleep – Studies show that a lack of sleep can cause someone to feel more stressed. Fortunately, exercise can help you get a better night’s sleep, which can in turn keep your stress levels down
    • Take your mind off your worries – When you’re feeling stressed, it can be hard to think about anything else. But because exercise forces you to focus on your body’s movements, it can serve as a stress-reducing form of meditation.

    If you’re not used to exercising, be sure to start off slow. After all, if you end up injuring yourself, you won’t be able to enjoy any of the stress relief benefits listed above. Also make sure to choose a workout that you’ll enjoy—remember that any physical activity can qualify as exercise, so if you’ll be more likely to stick with a routine that involves dancing rather than jogging, go for it.

    Still Need Help Reducing Your Stress Levels?

    If you’ve tried incorporating exercise into your daily routine but you’re still feeling stressed, you may want to consider speaking to a therapist. Luckily, you can rely on the experienced team at our practice. We understand the toll that stress can take on a person’s life, and once we’ve learned about your specific circumstances, we’ll be able to provide you with customized advice. Contact us today to get started.

    Filed Under: exercise, stress

    Rumination: What It Is & How to Stop Doing It

    July 18, 2024

    Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future. Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can […]

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    Rumination: What It Is & How to Stop Doing It

    July 18, 2024

    Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future.

    Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can in turn worsen the symptoms of those conditions. Rumination often causes people to feel anxious, stressed, and depressed and makes it difficult for them to think, process their emotions, and sleep.

    How to Stop Ruminating

    Rumination often becomes more intense over time, so when you start experiencing negative thoughts, it’s important that you attempt to stop them from progressing. You may want to try:

    • Distracting yourself by exercising, doing chores, or calling a loved one
    • Moving to a new location (for example, taking a walk or visiting a coffee shop)
    • Meditating and practicing deep breathing exercises
    • Challenging the validity of your thoughts (for example, asking yourself whether there’s any proof supporting your worries)
    • Taking steps to actually resolve the problem that’s causing you to worry (for example, managing stress at home by creating a household to-do list)

    You should also pay attention to triggers that cause you to start ruminating and take steps to avoid them. For example, if you tend to ruminate late at night, try going to bed earlier or participating in an evening activity that will distract you from your thoughts. And when you do start to ruminate, acknowledge what’s occurring and remind yourself that it’s not healthy.

    Has Rumination Taken Over Your Life?

    If you’ve tried the strategies listed above but still find yourself ruminating, you may want to consider reaching out to a professional. The therapists on our team are highly experienced with rumination and can provide you with personalized advice designed to help you stop ruminating and start living a healthier, happier life. Contact us today to schedule an appointment at a date and time that fits into your schedule.

    Filed Under: ruminating

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