Margaret Perry, LCSW

Margaret Perry, LCSW Mental wellness specializing in anxiety, depression, personality disorders, trauma-related issues Private pay
Accepts insurance

Everyday Wellness: Protein & MoodWhen we think about mental health, we don't always think about what's on our plate.But ...
09/08/2026

Everyday Wellness: Protein & Mood

When we think about mental health, we don't always think about what's on our plate.

But your brain and body need fuel to function and protein is an important part of that fuel.

Protein provides amino acids your body uses to build and repair tissues, support muscles and bones, produce hormones, and maintain cells throughout your body.

Those amino acids also play important roles in the brain, including pathways involved in neurotransmitter production and brain function.

Protein as part of a regular diet can help you feel satisfied and support more sustained energy throughout the day.

If you aren't getting enough protein, don't stress. You don't need to completely change the way you eat.

Start small:
- Try adding an egg to breakfast
- Add beans to your lunch
- Have some Greek yogurt for a snack
- Add a handful of nuts or seeds to your lunch or afternoon snack
- Add some chicken, tofu or another protein source to your dinner

It's not about eating perfectly. It's about finding small ways to give your brain and body a little more support. 💛

💬 What's your favorite easy way to add protein to a meal or snack?

09/04/2026

🌱 Micro Self-Care: Get Yourself Some Nature

Need a reset?

Step outside for just a few minutes.

You don't need to exercise.
You don't need to accomplish anything.
You don't even need to go anywhere.

Just pause.

☀️ Notice the temperature.
🌳 Look at the trees.
🐦 Listen for birds.
🍃 Feel the breeze.
👃 Notice what you can smell.
👀 Look for something you haven't noticed before.

Let your senses do the work.

Sometimes self-care can be as simple as changing your environment and giving your brain something different to notice.

Try it today—and notice how you feel when you come back inside. 💚

🌿 Mental Health Minute: Why Nature MattersNature isn't just a pretty backdrop. Our brains and bodies respond to it.Spend...
09/02/2026

🌿 Mental Health Minute: Why Nature Matters

Nature isn't just a pretty backdrop. Our brains and bodies respond to it.

Spending time in natural environments can help support:

🌿 Stress regulation — Natural settings can help our nervous systems shift out of a heightened state.

🚶 Movement — Being outside naturally encourages us to walk, explore, stretch, play, or simply move our bodies.

👂 Sensory regulation — Nature offers a rich but often lower stimulating sensory experience: the sound of birds, the feel of grass, the movement of leaves, the warmth of sunlight, and the smell of fresh air.

🧠 Attention & mental restoration — Natural environments can give our attention a chance to recover from the constant demands of daily life.

💚 Connection — Nature can create opportunities to slow down, be present, and reconnect with ourselves and the world around us.

And the good news? It doesn't have to be all or nothing. A few minutes outside can be a great starting point.

Instead of asking, "How much time do I need to spend in nature?", try asking: "How can I connect with nature a little more today?"

Comment below for your copy of our nature reflection and connection handout. 🌱

🌿 Nature is healing.You don't have to hike a mountain, spend hours outside, or plan an elaborate outdoor adventure to ex...
09/02/2026

🌿 Nature is healing.

You don't have to hike a mountain, spend hours outside, or plan an elaborate outdoor adventure to experience the benefits of nature.

Sometimes it's simply:
☀️ Sitting in the sunshine
🌳 Taking a walk around the block
🌱 Gardening or tending to a plant
🐦 Listening to the birds
🍃 Noticing the breeze, trees, or clouds
👣 Spending a few minutes barefoot in the grass

Time in nature can support our physical and mental well-being—and even small moments of connection with the outdoors can be meaningful.

Notice how nature makes you feel. 💚

What's one small way you could connect with nature today?

08/31/2026

✨ Micro Self-Care - 5 minute Brain Dump

Ever get into bed and suddenly remember everything?

The email you need to send.
The appointment you need to make.
The conversation you can't get out of your head.
The to do you absolutely cannot forget tomorrow.

Sometimes your brain just needs somewhere to put it all.

Before bed, take 5 minutes to brain dump. Write down whatever is taking up space in your mind.

Don't organize it, solve it, or take time to create a perfect to-do list. Just get it out and then remind yourself, "I've written it down. I can come back to it tomorrow."

You may not be able to turn your thoughts off completely but you can create a little more space for rest.

💬 Are you a bedtime overthinker? What tends to keep your mind busy at night?

Mental Health Minute - Sleep🌙 Sleep plays an important role in supporting, organizing, and managing so many different sy...
08/28/2026

Mental Health Minute - Sleep🌙

Sleep plays an important role in supporting, organizing, and managing so many different systems in our bodies. Poor sleep can lead to both physical and mental health issues.

So what can we do to support our bodies through sleep?

Our brains and bodies often need a little transition time between the activity and stimulation of the day and the quiet of sleep.

That's where a wind-down routine can help. It doesn't have to be complicated. You don't need a 12-step nighttime routine or an hour of uninterrupted quiet.

Start small.

🧠 Quiet your mind — try a brain dump, journaling, or reading.
💨 Relax your body — try gentle stretching, slow breathing, or a warm shower.
📱 Reduce stimulation — dim the lights, put your phone away, or step away from social media.
🛏️ Prepare your space — make your bedroom cool, comfortable, and ready for rest.

Choose one or two things that feel supportive to you.

Remember, this isn't about creating the perfect bedtime routine. It's about finding small ways to help your mind and body transition from doing → resting.

🌱 Your 1% Better challenge: Try adding one calming step to your evening this week and notice what happens.

💬 Comment WIND DOWN and we'll send you our free printable Wind-Down Menu to help you create a routine that works for you.

And tonight, try to remember: You are allowed to rest.

Everyday Wellness Series: Sleep Hygiene Is Important Too😴 Sleep isn't just about the number of hours you spend in bed. H...
08/24/2026

Everyday Wellness Series: Sleep Hygiene Is Important Too

😴 Sleep isn't just about the number of hours you spend in bed. How you prepare for sleep matters, too. A calming bedtime routine can help signal to your brain and body that it's time to slow down.

Try creating a little space between the day and bedtime:

📱 Put screens away 30 minutes to an hour before you'd like to go to sleep.

🌙 Make your bedroom comfortable. Keep it cool, dark, and inviting—somewhere your body can begin to associate with rest.

🧠 If your mind won't shut off, give it somewhere to put those thoughts. Take five minutes to brain dump what's on your mind before getting into bed.

💨 If your body won't settle, try some gentle breathing or stretching. Slow down your breath, release some tension, and relax.

And perhaps most importantly:

Give yourself permission to rest.

You don't have to earn rest by finishing everything on your to-do list. There will always be something else that could be done.

Sometimes, taking care of yourself means deciding that enough is enough for today.

🌱 1% Better: You don't need a perfect bedtime routine. Try adding just one calming habit to your evening this week.

💭 Reflection:
What helps you wind down at the end of the day?

Share your favorite bedtime ritual below—you might give someone else an idea to try tonight. 🤍

08/21/2026

✨ Micro Self-Care - Stretch Your Shoulders & Neck

Stress has a way of showing up in our bodies.

If you've been sitting at a desk, scrolling on your phone, or carrying tension all day, take a moment to check in with yourself.

Are your shoulders creeping toward your ears?
Is your jaw tight?
Does your neck feel stiff?

Pause.

Roll your shoulders backward a few times.

Gently stretch your neck from side to side.

Take one slow, deep breath.

That's it.

Sometimes caring for yourself starts with simply noticing what your body has been carrying—and giving it permission to soften.

💬 Where do you tend to carry tension? Your shoulders, neck, jaw, somewhere else?

Mental Health Minute - Movement and Mental HealthMovement isn't just good for your body—it supports your brain, too.Phys...
08/19/2026

Mental Health Minute - Movement and Mental Health

Movement isn't just good for your body—it supports your brain, too.

Physical activity encourages the release of chemicals that help regulate mood, reduce stress, and improve focus. It can also lower muscle tension, increase energy, and support better sleep—all of which play an important role in mental well-being.

The best part?

You don't have to exercise for an hour to experience benefits.

Research shows that even short periods of movement throughout the day can make a difference.

So if a workout feels overwhelming today, start smaller.

Stretch for five minutes.
Take a walk around the block.
Dance while making dinner.
Park a little farther away.

Every bit of movement counts.

💙 Remember: Your goal isn't perfection. Your goal is simply to move your body in a way that feels supportive today.

💬 Comment "MOVE" below, and we'll send you our free Gentle Movement Tracker to help you build this healthy habit one small step at a time.

🚶 Gentle Movement is Movement - Everyday Wellness SeriesWhen we think about exercise, it's easy to picture intense worko...
08/17/2026

🚶 Gentle Movement is Movement - Everyday Wellness Series

When we think about exercise, it's easy to picture intense workouts or long gym sessions.

But movement doesn't have to be strenuous to benefit your body and mind.

Gentle movement counts.

A short walk.
Stretching while your coffee brews.
Playing with your kids.
Gardening.
Dancing to your favorite song.
Taking the stairs instead of the elevator.

Every time you move your body, you're investing in your well-being.

This week, don't focus on doing more—focus on moving a little more than you did yesterday.

That's what getting 1% Better looks like.

💬 What's your favorite way to add a little movement to your day?

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Carlinville, IL

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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm

Telephone

+12177054550

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