Adkins Therapy Services, LLC

06/17/2026

💙𝗝𝘂𝗻𝗲 𝗶𝘀 𝗠𝗲𝗻'𝘀 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗠𝗼𝗻𝘁𝗵💚

This month, we're encouraging conversations that can save lives.

Many men face depression, anxiety, stress, grief, loneliness, and emotional pain, yet too often they feel they have to carry it all on their own.

📊 Men account for nearly 𝟴𝟬% 𝙤𝙛 𝙨𝙪𝙞𝙘𝙞𝙙𝙚 𝙙𝙚𝙖𝙩𝙝𝙨 in the United States.

📊 Approximately 𝟲 𝙢𝙞𝙡𝙡𝙞𝙤𝙣 𝙢𝙚𝙣 𝙞𝙣 𝙩𝙝𝙚 𝙐.𝙎. 𝙚𝙭𝙥𝙚𝙧𝙞𝙚𝙣𝙘𝙚 𝙙𝙚𝙥𝙧𝙚𝙨𝙨𝙞𝙤𝙣 𝙚𝙖𝙘𝙝 𝙮𝙚𝙖𝙧, yet many never seek treatment.

📊 Men are significantly less likely than women to seek mental health support, even when struggling.

At 𝗕𝗲 𝗧𝗵𝗲 𝗟𝗶𝗴𝗵𝘁, we want every man to know:

You are not alone.
Asking for help is strength.
Your mental health matters.
Your life matters.

If you or someone you know is struggling, support is available:

📞 𝟵𝟴𝟴 𝗦𝘂𝗶𝗰𝗶𝗱𝗲 & 𝗖𝗿𝗶𝘀𝗶𝘀 𝗟𝗶𝗳𝗲𝗹𝗶𝗻𝗲
Call or Text 988

📱 𝗖𝗿𝗶𝘀𝗶𝘀 𝗧𝗲𝘅𝘁 𝗟𝗶𝗻𝗲
Text HOME to 741741

Your Life Iowa
Call: 855-581-8111
Text: 855-895-8398
Chat: yourlifeiowa.org

Adkins Therapy Services, LLC
📞 (641) 799-4071

NAMI South Central Iowa HelpLine
1-800-950-NAMI (6264)

HeadsUpGuys
Resources focused specifically on men's mental health, depression, and recovery.
headsupguys.org

Man Therapy
Practical tools, self-assessments, and resources designed specifically for men.
mantherapy.org

Face It Foundation
Peer support and resources for men living with depression.
faceitfoundation.org

🇺🇸 𝗩𝗲𝘁𝗲𝗿𝗮𝗻𝘀 𝗖𝗿𝗶𝘀𝗶𝘀 𝗟𝗶𝗻𝗲
Call 988, then Press 1
Text 838255

This month, check in on the men in your life.

Ask the question.
Start the conversation.
Listen without judgment.

Sometimes a simple "𝘏𝘰𝘸 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘳𝘦𝘢𝘭𝘭𝘺 𝘥𝘰𝘪𝘯𝘨?" can make all the difference.

𝗕𝗲 𝘁𝗵𝗲 𝗹𝗶𝗴𝗵𝘁. 𝗕𝗲 𝘁𝗵𝗲 𝗹𝗶𝘀𝘁𝗲𝗻𝗲𝗿. 𝗕𝗲 𝘁𝗵𝗲 𝘀𝘂𝗽𝗽𝗼𝗿𝘁.

📚 Sources:

• Centers for Disease Control and Prevention (CDC)
https://www.cdc.gov/suicide/facts/data.html

• National Institute of Mental Health (NIMH)
https://www.nimh.nih.gov/health/topics/men-and-mental-health

• Mental Health America (MHA)
https://mhanational.org/mens-mental-health

06/11/2026

🌿✨ Exciting News! ✨🌿

I’m thrilled to share that my new website is officially LIVE!

You can now visit Adkins Therapy Services here:
👉 https://adkinstherapyservices.org

This site was created to make it easier for individuals and families to learn about services, explore support options, and connect with care in a welcoming and accessible way. Whether you’re seeking therapy for yourself, your child, or a loved one, you’ll find helpful information and a simple way to reach out.

Thank you to everyone who has supported this journey so far. I’m so excited for this next step and the opportunity to continue providing compassionate, client-centered care to the community. 💙

Feel free to check it out, share, and spread the word!

Find calm, confidence, and connection again. Adkins Therapy Services offers therapy for individuals and families in-person in Ottumwa and online for Iowa.

05/15/2026

💡 Mental Health Tip:

Your body often notices stress before your mind does.

Signs you may be emotionally overwhelmed can include:
• irritability
• trouble sleeping
• headaches or muscle tension
• feeling emotionally numb
• difficulty concentrating
• wanting to withdraw from others

Sometimes the goal isn’t to “push through,” it’s to pause long enough to notice what your mind and body are trying to communicate. 💙

05/01/2026

💚 Mental Health Awareness Month 💚

Mental health isn’t just something we think about when things feel “bad.” It’s part of our everyday life, just like physical health.

Here are a few simple, realistic ways to take care of your mental health this month:

✨ Pay attention to your thoughts, not everything your mind tells you is true
✨ Take breaks without feeling like you have to “earn” them
✨ Move your body in a way that feels good (not punishing)
✨ Check in with your emotions instead of pushing them away
✨ Stay connected-even a quick text to someone can help
✨ Be a little kinder to yourself in moments you’d usually be critical

And if you notice someone else struggling, a simple “Hey, I’m here if you need anything” can go a long way.

You don’t have to have everything figured out.
You just have to keep showing up for yourself, one small step at a time. 💚

04/25/2026

Some seasons don’t come to comfort you,
they come to change you.

They press where it hurts,
they stretch what feels impossible,
they ask more than you think you have.

But somewhere in the breaking,
you begin to understand
how strong you are,
what you deserve,
what you will no longer carry.

And one day, you’ll look back
not at what it took from you…
but at who it helped you become. 🫶🏼

04/17/2026

⛈️ Storms outside… anxiety inside? You’re not alone.

With this Iowa weather, it’s not just the thunder shaking the house, it can shake your nerves too. If storms make your anxiety spike, here are a few quick ways to stay grounded:

🌧️ Check the facts
Know the difference between a watch and a warning. Having accurate info can calm the “what ifs.”

🧠 Talk back to your thoughts
Instead of “something bad is going to happen,” try:
➡️ “I’m safe right now.”
➡️ “I have a plan if needed.”

🎧 Control your environment
Turn on a fan, TV, music, or white noise to soften the storm sounds.

🫁 Breathe it out
Slow, deep breaths (in for 4, out for 6) can help calm your body fast.

🏡 Have a plan = feel more in control
Know where you’d go in your home if needed. Just having a plan can reduce anxiety significantly.

🤍 Comfort counts
Blanket, pet, cozy spot, don’t underestimate how much this helps your nervous system settle.

If storm anxiety hits you hard (or your kids), it’s okay to talk about it, this is more common than people think.

Stay safe tonight, Iowa 💛

04/03/2026

The Easter Bunny came in for a session today…

We’re working on:
• Not stuffing emotions (or baskets)
• Healthy coping skills > hiding things
• And regulating before hopping to conclusions 🐰

03/28/2026

Feeling overwhelmed, anxious, or just not like yourself lately?

You don’t have to wait until things get worse to get support.

Therapy can help you:
✔ Understand your emotions
✔ Learn practical coping skills
✔ Feel more in control of your life

Now accepting new clients (evenings & weekends available).
📩 Reach out for a free consultation.

03/27/2026

🌈 Distress Tolerance as illustrated by SelfLoveRainbow.

🌈 Here’s how we IMPROVE the moment.
Imagery: Do a guided meditation. Imagine a safe space. Visualize things going well for you and having a positive outcome.

🌈 Meaning: What are you learning from the situation you’re going through? Or what *can* you learn? How is the experience helping you grow? What positives can come from what you’re going through?

🌈 Pause: Give yourself a few moments to take a deep breath. Get in touch with yourself and where you are right now in the moment. Pray or meditate or just close your eyes and listen to nature.

🌈 Relax: Your muscles, your mind, and yourself. Pay attention to where you are holding tension. Unclench your jaw. Give yourself a massage, yoga, or a nice long bath.

🌈 One Thing at a Time: Stay in the present moment. Focus on what’s in front of you. Organize your tasks and start from the top.

🌈 Vacation: Take a deep breath. Do something that releases your tension. Stand up and shake it off, physically. Take 15 minutes just for you.

🌈 Encouragement: Practice positive self-talk. Be kind to yourself. Tell yourself that you’re doing an awesome job. Be your own cheerleader.

If the font and colours don't hit the spot for you, head to our photo album called " Distress Tolerance" where we have alternative examples.

03/17/2026

DBT Skills : What's your battery at ?


[ infographic via SelfLoveRainbow ].