Shannon Mick, NCC, LPC Finish Stronger Counseling

08/07/2026

Hyperarousal vs. Hypoarousal: How trauma keeps your nervous system stuck… and what you can do about it.

Trauma isn’t “over” when the event ends. Its effects often live on in the body, narrowing your Window of Tolerance (a concept from Dan Siegel, MD).

Outside that optimal zone you may land in:

Hyperarousal → agitation, anxiety, anger, overwhelm, racing thoughts, hypervigilance

Or

Hypoarousal → numbness, dissociation, exhaustion, shutdown, “no feelings,” low energy

The good news? You can gently expand your window and regulate your nervous system.

For hyperarousal try:

Deep breathing
Progressive muscle relaxation
Mindfulness
Singing/humming
Nature time
Better sleep hygiene

For hypoarousal try:

Grounding exercises
Engaging the five senses
Gentle movement/yoga
Listening to music
Creative activities
Building support

Learn the full breakdown, more strategies, and resources in the complete article on my website:
https://finishstrongercounseling.com/2024/10/30/hyperarousal-vs-hypoarousal-regulate-your-nervous-system-after-trauma/

You’re not broken, your nervous system is doing its best to protect you. Regulation is a skill you can practice.

08/04/2026

Mindset matters.

What you think about yourself shapes how creative, successful, and capable you feel.

In my latest article, I share simple ways to challenge negative self-talk, practice self-compassion, and treat yourself with the kindness you deserve.

You are worth the effort.

Read it here:

How you think about yourself shapes your life. Learn simple ways to challenge negative self-talk, practice self-compassion, and treat yourself with kindness.

07/21/2026

Good morning, runners.

If you’ve ever felt like your body is “not enough” no matter how strong or fast you are, this one’s for you.

One client recently shared how these journal prompts helped them move from constant self-criticism to real self-acceptance, and finally start fueling consistently without shame.

The difference in their training and recovery has been huge.

The body image journal prompts:

- Unpack performance pressure.
- Help build self-acceptance.
- Tools to fuel consistently without guilt.

Want the resource? It’s waiting for you in the subscriber library.

https://finishstrongercounseling.com/2022/07/13/body-image-journal-prompt-for-athletes/

Which slide resonates most? Drop a number below.

07/14/2026

It's Tiger Lilly season! I love when I see them on my runs, what a cool looking flower. And the tiny mushrooms growing up around the root tickled me.

I was having a "bad" day; sometimes it's the smallest things that can make you feel a little happier or a little more peaceful.

Ask yourself, the last time that you were feeling down or having a bad day, what was that one thing that boosted your mood a little?

07/09/2026

Looking for affordable counseling but keep hitting roadblocks?

You’re not alone. So many people hang up or stop replying the moment they hear “We don’t take your insurance” or “My full fee is $150+.”

But that’s exactly when the conversation should continue, not end.

- Ask about sliding-scale fees
- Ask about reduced or pro-bono spots
- Request a Superbill for out-of-network reimbursement (some get 50-80% back!)
- Get therapist recommendations
- Explore free resources they offer

Pro tip: Steer clear of big mental health tech apps and platforms.

For real depth and continuity, independent private practice counselors are usually your best bet.

I just updated my guide with practical, hopeful steps (including the excellent, low-cost network Open Path Psychotherapy Collective), so you can find a counselor who actually fits your needs and your budget.

Therapy with the right person is worth it. Laughter is even allowed.

Read the full updated article here:

https://finishstrongercounseling.com/2021/07/30/finding-affordable-mental-health-counseling/

Share this with anyone who’s been struggling to find affordable care. You (or they) might be one brave conversation away from the right support.

Finding quality, affordable mental health care is possible, especially through independent outpatient private practice counselors. Many people successfully...

07/06/2026

Struggling with harsh inner body talk?

You're not alone, and there's a simple way to change that.

In today's video, I walk you through my free Body Talk Activity, which is a short, powerful exercise that helps you shift from criticism to appreciation by focusing on what your body does for you every single day.

This printable tool is designed to:

- Quiet negative self-talk
- Build kinder body image
- Practice gratitude for your body's strength and function

Whether you're an athlete, someone navigating body changes, or just tired of the constant inner critic, this is for you.

Watch the video, then download the free worksheet on my website.

Drop in the comments: What's ONE thing you're thankful your body does for you today? (Even something small like, "my eyes let me see the sky" counts!)

06/30/2026

Runners, let’s talk about something that quietly sabotages performance: labeling foods as “good” or “bad.”

This black-and-white thinking creates guilt, stress, and often leads to under-fueling, which shows up as fatigue on long runs, slower recovery, and higher injury risk.

Here are 5 simple tips to shift from food rules to better fueling:

1. Ditch the labels
There are no “good” or “bad” foods, only foods that help or hinder your goals in the moment. A banana before a run and a slice of pizza after a long run can both have a place.

2. See food as fuel first
Your body needs carbs for energy, protein for repair, and fats for hormones. Proper fueling = stronger runs and faster recovery.

3. Let go of the “lighter is better” myth
Being under-fueled (even at a “normal” weight) can drain your energy and performance. Strength and consistent energy come from eating enough, not from being the lightest version of yourself.

4. Eat for satisfaction too
Food isn’t just fuel, it’s pleasurable, social, and enjoyable. Cravings are normal. Denying satisfaction often backfires.

5. Get curious instead of judgmental
Next time you eat, pause and notice:
• Why did I decide to eat?
• How does this food taste, feel, and smell?
• What thoughts or emotions came up?
• How do I feel when I’m done? This simple awareness helps you tune into real hunger and fullness cues.

Which of these tips hit home for you?

Drop a 🔥 or comment below, I’d love to hear!

For the full article + a free Hunger Scale tool to help you get back in tune with your body, check the link.

https://finishstrongercounseling.com/2026/06/30/why-labeling-foods-as-good-vs-bad-hurts-runners-performance-and-recovery/

You deserve to feel strong and enjoy your runs, without the food guilt.

Hey runners, If you’ve ever thought, “I was so good today, I only ate clean foods” or “I can’t have that, it’s bad for my training,” you’re not alone. This black-and-white thinking about food shows up a lot in the running community, and while it might feel like it’s helping you sta...

06/29/2026

"Every day is a new beginning. Take a deep breath and start again." - Ain Eineziz

06/26/2026

Anxiety as a runner is sneaky.

Your life can look completely fine on the outside, but inside it’s racing thoughts, a body that won’t settle, tight shoulders before a run, or that constant “what if something goes wrong?” feeling (even on easy training days).

Performance anxiety before races, worry about injury, overthinking every workout, or the quiet dread that drains your motivation… sound familiar?

The good news? Anxiety isn’t a flaw... it’s your brain trying to protect you. The better news? You can learn how to work with it instead of letting it run the show.

In my latest article, I break down:

Why anxiety shows up so strongly for endurance athletes.

How it can sometimes motivate you… and when it starts holding you back.

Practical tools from CBT, DBT, and ACT that actually fit a runner’s lifestyle.

Plus real strategies you can start using right away: breathing techniques, worry time, grounding skills, and more.

If anxiety has been stealing the joy from your runs, you don’t have to figure it out alone.

Read the full article here:
https://finishstrongercounseling.com/2026/06/03/anxiety-as-a-runner-why-it-shows-up-how-it-holds-you-back-and-how-to-finish-stronger/

You deserve to run with more freedom and confidence. Let’s help you finish stronger, on the trails and in life.

06/25/2026

If you experience performance anxiety before a race or in general, try this jitter-reducing strategy called a Mantra Meditation.

Choose a mantra like, "I am strong," "I have what it takes to handle this," "I've trained so hard, today is my opportunity, I've got this!"

Repeat your mantra, preferably out loud, for 1 minute. Focus on your mantra.

Take a break and focus on a simple breathing exercise for 1-2 minutes. Focusing on your breath.

Alternate between your mantra and focused breathing.

This exercise strengthens your Anterior Cingulate Cortex and gets our minds off of repetitive negative thoughts.

Save this as a reminder and follow along for more.