Lantern Counseling

06/01/2026

Happy Pride. 🌈

06/01/2026

June is 𝐍𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐏𝐓𝐒𝐃 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐌𝐨𝐧𝐭𝐡!

Why Awareness Matters:
Breaking Down Stigma and Fostering Support
PTSD Awareness Month isn’t just about recognizing symptoms; it’s about building a more compassionate society.

Here’s why this awareness is so crucial:
-Reduces Stigma: Many people with PTSD feel shame or guilt, fearing judgment from others. Awareness helps normalize the conversation, showing that PTSD is a valid and treatable condition, not a sign of weakness.
-Encourages Seeking Help: When people understand PTSD, they are more likely to recognize its signs in themselves or loved ones and seek professional help. Early intervention can significantly improve outcomes.
-Promotes Understanding: For friends, family, and colleagues, awareness provides the knowledge to better understand and support someone living with PTSD. It helps explain behaviors that might otherwise seem confusing or frustrating.
-Advocates for Resources: Increased awareness can lead to greater advocacy for research funding, improved access to mental healthcare, and specialized programs for trauma survivors.

What Can YOU Do This PTSD Awareness Month?
Every bit of effort contributes to a more informed and supportive world. Here are a few ways you can participate:

-Educate Yourself: You’re already doing it by reading this! Learn more about PTSD from reputable sources like the National Center for PTSD (part of the U.S. Department of Veterans Affairs), the National Institute of Mental Health (NIMH), or the American Psychiatric Association.
-Share Information: Use your social media platforms to share accurate information about PTSD. A simple post can reach many.
-Listen and Learn: If someone opens up to you about their experiences, listen with empathy and without judgment.
-Support Organizations: Consider donating to or volunteering with organizations that support individuals with PTSD and their families.
-Be an Ally: Challenge misconceptions and stereotypes when you hear them. Advocate for better mental health resources in your community.
-Check In on Loved Ones: If you suspect someone you care about might be struggling, gently encourage them to seek professional help. Offer to help them find resources.

Help raise awareness about post-traumatic stress disorder (PTSD) by sharing information and materials based on the latest research. Share science. Share hope. https://go.nih.gov/xQyJwgh

Digital Shareables on Post-Traumatic Stress Disorder (PTSD)

05/27/2026

Inspirational Quote Wednesday:

05/26/2026

05/26/2026

𝔼𝔻𝕌ℂ𝔸𝕋𝕀𝕆ℕ 𝕋𝕌𝔼𝕊𝔻𝔸𝕐:

𝑺𝒕𝒓𝒆𝒔𝒔 𝒕𝒓𝒊𝒈𝒈𝒆𝒓𝒔 a physiological and psychological reaction known as 𝒔𝒖𝒓𝒗𝒊𝒗𝒂𝒍 𝒎𝒐𝒅𝒆 (fight-flight-freeze).

This mode is characterized by the release of stress hormones and the activation of our stress-response systems. Our minds and bodies become preoccupied with avoiding danger. Survival mode originally evolved to help us handle threats.

When the threat has passed, it should transition smoothly from fight-flight to rest and homeostasis. Unfortunately, in today's environment, anything can cause toxic stress, and studies say that beyond the age of 30, most of us spend 70% of our time in survival mode.

Also, someone with a history of trauma may have an autoimmune nervous system that is easily triggered and can remain in this state for days. That is why it is critical to distinguish these moods and self-regulate by stimulating the vagus nerve.

Even those who have a history of trauma can retrain their brains to stop reacting so fast and easily when faced with stress. You can regain your health with time and practice.

𝑻𝒉𝒆 𝑷𝒂𝒓𝒂𝒔𝒚𝒎𝒑𝒂𝒕𝒉𝒆𝒕𝒊𝒄 𝑵𝒆𝒓𝒗𝒐𝒖𝒔 𝑺𝒚𝒔𝒕𝒆𝒎. The parasympathetic nervous system works to 𝒔𝒍𝒐𝒘 𝒅𝒐𝒘𝒏 certain 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒆𝒔 and bring about a state of 𝒉𝒐𝒎𝒆𝒐𝒔𝒕𝒂𝒔𝒊𝒔 to the 𝒃𝒐𝒅𝒚, allowing it to 𝒓𝒆𝒔𝒕, 𝒓𝒆𝒍𝒂𝒙, and 𝒓𝒆𝒑𝒂𝒊𝒓 itself. Parasympathetic responses include an increase of digestive enzymes, decreased heart rate, constriction of bronchial tubes in the lungs, and more relaxed muscles. It is this system that helps us to rest, relax, and 𝒅𝒊𝒈𝒆𝒔𝒕.

𝑻𝒉𝒆 𝑺𝒚𝒎𝒑𝒂𝒕𝒉𝒆𝒕𝒊𝒄 𝑵𝒆𝒓𝒗𝒐𝒖𝒔 𝑺𝒚𝒔𝒕𝒆𝒎. The sympathetic nervous system is known as our 𝒇𝒊𝒈𝒉𝒕 or 𝒇𝒍𝒊𝒈𝒉𝒕 response. When we are faced with a perceived 𝒕𝒉𝒓𝒆𝒂𝒕 of any kind, whether 𝒑𝒉𝒚𝒔𝒊𝒄𝒂𝒍 or 𝒆𝒎𝒐𝒕𝒊𝒐𝒏𝒂𝒍, our sympathetic nervous system kicks into gear and brings about automatic and involuntary responses, such as increased heart rate, elevated blood pressure, elevated respiratory rate, and more sweating. The sympathetic nervous system also shuts down many
parasympathetic responses in order to utilize more energy for the 𝒇𝒊𝒈𝒉𝒕 or 𝒇𝒍𝒊𝒈𝒉𝒕 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒆 (survival mode).

What exactly is the Vagus Nerve? The vagus nerve, commonly known as the vagal nerves, is one of your parasympathetic nervous system's primary nerves. This system regulates certain body functions such as digestion, heart rate, and immunity.

Previous infection or inflammation, as well as physical or psychological stress, are the two most common causes of vagus nerve dysfunction.

Traumatic events can contribute to a hyperactive vagus nerve, resulting in anxiety, mood swings, nausea, and discomfort. Stress and worry can also stimulate the vagus nerve. It can induce symptoms such as vomiting, dizziness, and abdominal pain when overstimulated.

Trauma interferes with the function of the vagus nerve(s) and can cause malfunction in other sections of the body. If a person has a history of childhood trauma, it might lead to autoimmune diseases in adulthood caused by an overactive autoimmune nervous system. You can read more on this topic by researching ACEs study and Polyvagal theory.

What effects does trauma have on the autonomic nervous system?

Traumatic experiences strain the nervous system's ability to regulate itself. Some people's systems become stuck in the "on" position, leaving them overstimulated and unable to relax. Anxiety, rage, restlessness, panic, and hyperactivity can all occur.

𝑯𝒐𝒘 𝒕𝒐 𝒓𝒆𝒈𝒖𝒍𝒂𝒕𝒆 𝒚𝒐𝒖𝒓 𝑵𝒆𝒓𝒗𝒐𝒖𝒔 𝑺𝒚𝒔𝒕𝒆𝒎: Stimulate the Vagus Nerve
𝑵𝒂𝒕𝒖𝒓𝒆 𝒂𝒏𝒅 𝑺𝒖𝒏𝒔𝒉𝒊𝒏𝒆
Forrest bathing and sunshine are medicine for the nervous system.

𝑻𝒖𝒓𝒏 𝒅𝒐𝒘𝒏 𝒕𝒉𝒆 𝒗𝒐𝒍𝒖𝒎𝒆
and unnecessary stimuli to activate the parasympathetic nervous system.

𝑯𝒖𝒈, 𝒄𝒖𝒅𝒅𝒍𝒆 𝒂𝒏𝒅 𝒆𝒎𝒃𝒓𝒂𝒄𝒆
to elevate, and release endorphins and oxytocin. Co-regulation is very powerful if the other person is calm.

𝑮𝒓𝒐𝒖𝒏𝒅
Try a weighted blanket or walk barefoot, it helps relieve anxiety and ground. Meditation, breath-work or Yoga can also help. Disciplines like yoga increase vagus nerve activity to help keep you calm and are particularly effective for people suffering from anxiety or depression. Breathing slowly and deeply activates your vagus nerve to send messages to your brain that help lower your blood pressure and heart rate.

𝑴𝒂𝒌𝒆 𝒕𝒊𝒎𝒆 𝒇𝒐𝒓 𝒔𝒑𝒂𝒄𝒆
to tend to your needs, and do activities that feed your soul.

𝑺𝒉𝒂𝒌𝒆 𝒊𝒕 𝒐𝒇𝒇
by physically moving your body to shake off built-up energy.
Exercise is good for your brain's cognitive faculties. your mental health and your gut flow, thanks to its ability.

𝑪𝒐𝒍𝒅 𝑷𝒍𝒖𝒏𝒈𝒆𝒔
Cold water plunges or ice baths alleviate inflammation + increase our repair mechanisms. Exposure to cold dampens the light or flight response and increases the rest and digest response, like taking a cold shower or drinking ice water.

𝑻𝒖𝒓𝒏 𝒅𝒐𝒘𝒏 𝒕𝒉𝒆 𝒗𝒐𝒍𝒖𝒎𝒆
Fats are essential to build nerve tissue (including brain + nerves)
and hormones. You can improve your mood simply by silently repeating positive phrases about your friends and family.

𝑮𝒐𝒐𝒅 𝒔𝒍𝒆𝒆𝒑
Set a personal goal of 8 hours to gain all the benefits of our body and mind in rest.

𝑺𝒊𝒏𝒈𝒊𝒏𝒈
Humming, chanting and singing are all exercises that increase heart rate variability (HRV).
Higher HRV is linked with reduced morbidity and mortality and improved psychological well-being and quality of life. Laughter is a natural immune booster which, like singing can increase HRV in a group setting. Gargling with water stimulates the muscles of the pallet and has been shown to improve working memory performance.

𝑯𝒐𝒘 𝒂𝒏𝒊𝒎𝒂𝒍𝒔 𝑫𝒊𝒔𝒄𝒉𝒂𝒓𝒈𝒆 𝑺𝒉𝒐𝒄𝒌:
Dr. Levine was inspired to study stress on the animal nervous system when he realized that animals are constantly under threat of death, yet show no symptoms of trauma. What he discovered was that trauma has to do with the third survival response to perceived life threat, which is freeze. When fight and flight are not options, we freeze and immobilize, like "playing dead." This makes us less of a target. However, this reaction is time-sensitive, in other words, it needs to run its course, and the massive energy that was prepared for fight or flight gets discharged, through shakes and trembling. If the immobility phase doesn't complete, then that charge stays trapped, and, from the body's perspective, it is still under threat. The Somatic Experiencing® method works to release this stored energy, and turn off this threat alarm that causes severe 𝒅𝒚𝒔𝒓𝒆𝒈𝒖𝒍𝒂𝒕𝒊𝒐𝒏 and 𝒅𝒊𝒔𝒔𝒐𝒄𝒊𝒂𝒕𝒊𝒐𝒏.

𝑾𝒂𝒚𝒔 𝒕𝒐 𝒄𝒂𝒍𝒎 𝒚𝒐𝒖𝒓 𝑵𝒆𝒓𝒗𝒐𝒖𝒔 𝑺𝒚𝒔𝒕𝒆𝒎:

• humming
• listening to calm music
• deep sigh
• shaking
• exercising
• yoga
• touch therapy
• gargling
• cold shower
• singing
• chanting
• connecting with nature
• massage
• aromatherapy
• deep breathing
• butterfly hug
• squeezing a stress ball
• practicing mindfulness
• dancing
• body scan
• connecting with loved ones
• placing your hand over your heart with deep breathing
• petting an animal
• doing art
• gentle touch
• regular self-care
• laughter
• gentle tickling
• body therapy
• Suck ice-cubes/splash face with cold water
• Run/walk/dance/sing
• Journal
• Guided meditation
• Box breathing
• 4-7-8 breathing
• Tapping technique
• Practicing gratitude
• Visualization
• TRE exercises
• Tapping Emotional Freedom Techniques

𝒀𝒐𝒖 𝒄𝒂𝒏 𝒍𝒆𝒂𝒓𝒏 𝒎𝒐𝒓𝒆 𝒐𝒏 𝑽𝒂𝒈𝒖𝒔 𝑵𝒆𝒓𝒗𝒆 𝒇𝒓𝒐𝒎 𝒕𝒉𝒆 𝒑𝒐𝒔𝒕 𝒃𝒆𝒍𝒐𝒘:
https://m.facebook.com/story.php?story_fbid=561947862464754&id=100649571927921



𝒃𝒚 𝑲𝒏𝒐𝒘𝒍𝒆𝒅𝒈𝒆 𝒊𝒔 𝑷𝒐𝒘𝒆𝒓

05/25/2026

Mental Health Awareness Month:

Therapy is often imagined as a steady movement from distress toward relief, but in practice, it tends to unfold in a more layered and nonlinear way. As the work begins, there is a gradual development of insight and self-awareness, which brings clarity to emotional patterns, triggers, and internal responses that may have gone unnoticed for a long time. While this awareness is essential for change, it can also feel uncomfortable, especially when new skills are still being learned and do not yet feel natural or consistent.

It is common to move through cycles of understanding, confusion, and emotional intensity while integrating new ways of coping. There may be moments of progress and relief, followed by periods where emotions feel heavier or more difficult to manage. This reflects the process of engaging more directly with experiences that were previously avoided, while slowly building the capacity to respond with greater intention and regulation.

Over time, therapy supports the unlearning of familiar patterns and the development of new responses through repeated practice and reflection. There are phases where individuals feel more grounded and connected, and others where they may feel triggered or return to old coping strategies. These shifts are part of how change takes shape, not a sign that progress is being lost.

A few realities that often help make sense of this process:
• Insight can initially increase emotional intensity before it brings relief
• Learning a skill is different from being able to apply it under stress in real time
• Progress often looks like returning to the same challenges with slightly more awareness each time
• Emotional setbacks are often part of deeper processing, not regression
• Stability is built through repetition, not immediate mastery

Growth in therapy is not defined by constant improvement, but by a deepening ability to understand oneself, stay present with a range of emotions, and respond with greater flexibility and care. Even when the process feels uncertain or inconsistent, these gradual shifts are what create meaningful and lasting change.

05/21/2026

In the Grand Rapids office- we have three therapist who utilize play within their sessions with children to help provide a sense of normal for the child, while they navigate their healing journey.

If you are seeking a therapist for play based therapy approaches, check out our website below and check out Liz, Becky and Kaymi's profiles:

https://lanterncounseling.org/therapists

05/20/2026

𝕀ℕ𝕊ℙ𝕀ℝ𝕋𝔸𝕋𝕀𝕆ℕ𝔸𝕃 ℚ𝕌𝕆𝕋𝔼 𝕎𝔼𝔻ℕ𝔼𝕊𝔻𝔸𝕐:

05/19/2026

Good morning! Today’s Affirmation 🤍