30:17 Counseling, PLLC

05/04/2026

Hot Take: May the 4th Be With You. Having healthy hobbies can lower cortisol, reduce blood pressure and even lower depression and anxiety levels. Take the time to engage in one of your hobbies today!

04/02/2026

Hot Take: Joy, Peace, Humility, Gratitude…these are not feelings (though emotions can accompany them). These are practices, and should be intentional mental or physical acts we choose to engage in.

03/15/2026

Hot Take: Acceptance isn’t the same as “I’ve got to be ok with this”. Acceptance is simply, “it is what it is”. Acceptance allows you to behave for the situation you are actually in, not the situation you *wish* you were in.

03/06/2026

Hot Take: The #1 use of AI in 2025 was therapy and/or companionship. AI cannot replicate true human connection, which is good for our mental health. See comments for my blog on this!

02/27/2026

Hot Take: Tears from sadness or distress have more toxins than tears of joy or from laughing. The body knows that purging distress is healthy, and it’s unhealthy to bottle things up all the time!

01/29/2026

I am proud to announce that I have completed training for Level 1 of the Gottman Method! The Gottman Method is an evidenced-based practice for Marriage and Couples counseling, and I look forward to using this model in my work!

01/25/2026

HOT TAKE: one defining feature of trauma is extra white matter development in the brain. White matter is responsible for the flow of information in the brain; information overload can create a sense of overwhelm and over stimulation for anyone, but happens much faster in the traumatized brain. This process can increasing suffering.

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Social media has increased our flow of information to each other. High levels of social media use is correlated with worsening depression and anxiety symptoms…perhaps a constant flow of information is not a great thing? Disconnect from social media, get out and get into nature!

01/17/2026

Hot Take: One component of a healthy marriage is ‘reciprocal sacrifice’. If one member of the marriage is constantly sacrificing while the other benefits, resentment can grow.

12/05/2025

Hey everyone, I learned that I had been listed as a counseling service with Locals Love Us in Fargo! I was honored when I found out, so I created a profile; here’s the link if you’d like to vote!

Vote for 30:17 Counseling, PLLC in Fargo-Moorhead

10/12/2025

Dr. John Perez, PhD, LPCC-S, NCC, CCMHC

09/29/2025

In my latest blog, I asked ChatGPT 5 some questions about the use of AI for mental health support and how AI may be used like a therapist. I’ll admit that some of the answers were not what I expected, and I found this to be informative for myself. It’s a bit of a lengthy read, but much of the blog is the ‘interview’ I did with ChatGPT 5, and my conclusions afterward.

It is increasingly evident that AI is becoming an important aspect of our lives these days. AI is being used in all different kinds of capacities, such as business, organization, creation of art and even coaching. One particular study highlighted an eye-popping figure; "by July 2025, 18 billion mess...