For many high-performing professionals – engineers in oil and gas, attorneys, medical providers, and project managers – working long hours is not just expected, it’s often rewarded. Productivity, responsiveness, overworking and endurance become markers of competence.

But there is growing recognition that what looks like dedication on the surface can, over time, become something more costly.

A recent survey highlighted in Employee Benefit News found that nearly half of U.S. full-time workers identify as “workaholics,” with 76% describing themselves as at least somewhat workaholic (Nesbitt, 2026). Three-quarters report working beyond 40 hours per week, and a significant subset exceed 60 hours.

While this level of effort may appear necessary – or even admirable – it often carries psychological and relational consequences that are harder to measure.

The Hidden Function of Overwork

In clinical practice, overworking is not only about external demands. It frequently serves an internal function. Work can become a highly effective form of avoidance – of difficult conversations, unresolved conflicts, anxiety, or even deeper questions about identity and satisfaction.

For example:

• An engineer may stay late to avoid tension at home.
• An attorney may take on additional cases to avoid feelings of inadequacy.
• A medical provider may overextend to maintain a sense of control in an unpredictable system.
• A project manager may remain constantly “on” to avoid disappointing others.

Over time, this pattern reinforces itself. Work becomes the place where you feel competent and in control, while other areas of life – relationships, parenting, self-care – begin to feel more demanding and less rewarding.

Impact on Parenting and Family Life

When work consistently takes priority, parenting often becomes reactive rather than intentional. You may find yourself physically present but emotionally depleted. Small moments – bedtime routines, conversations, shared activities – can begin to feel like obligations rather than opportunities for connection.

Children are perceptive. They may not articulate it directly, but they experience the absence of consistent, engaged attention. Over time, this can affect attachment, communication patterns, and behavioral dynamics within the home.

Overworking Strain on Couples & Relationships

Similarly, couples often experience a gradual erosion of connection.

When one or both partners are overextended:

• Communication becomes logistical rather than emotional.
• Conflict is avoided or escalates quickly due to accumulated stress.
• Intimacy – both emotional and physical – declines.

What begins as “I’m doing this for us” can slowly transform into “We don’t feel like a team anymore.”

The Mental Health Cost of Workaholics

The same survey found that 50% of workers report mental health impacts related to overwork.

These often include:

• Chronic stress and burnout
• Anxiety and difficulty disengaging
• Irritability and emotional exhaustion
• Sleep disruption
• Reduced sense of meaning outside of work

Importantly, working more hours does not necessarily improve performance. In fact, cognitive efficiency, decision-making, and creativity often decline under sustained stress.

How Psychotherapy Helps

Psychotherapy offers a structured space to examine these patterns without judgment. The goal is not to reduce ambition or professional excellence, but to bring awareness to the underlying drivers of overwork and create more sustainable ways of functioning.

In individual therapy, you can:

• Identify the internal beliefs fueling overwork (e.g., “I’m only valuable if I’m productive”)
• Develop boundaries that align with both professional and personal priorities
• Learn to tolerate discomfort rather than avoiding it through work
• Re-engage with relationships in a more present and intentional way

Why Group Therapy Is Especially Effective

Group psychotherapy adds a powerful dimension, particularly for high-achieving professionals who may feel isolated in their experience.

In a well-facilitated group, you begin to see that others – often equally accomplished – struggle with similar patterns. This shared experience reduces stigma and opens the door to more honest reflection.

Group therapy helps you:

• Recognize interpersonal patterns in real time
• Receive direct, constructive feedback from peers
• Practice setting boundaries and expressing needs
• Rebuild relational skills that may have been overshadowed by professional demands

Perhaps most importantly, group therapy challenges the belief that you must manage everything alone.

Moving Toward Balance

Overwork is often normalized, even celebrated. But normalization does not make it sustainable. As awareness grows, many professionals are beginning to question whether the cost is worth it – not just in terms of burnout, but in missed relationships, strained families, and a diminished sense of fulfillment.

Psychotherapy provides a path to recalibrate. Not by stepping away from success, but by redefining it in a way that includes both professional achievement and personal well-being. Step away from the work for one moment and book a therapy session today!

It is a big secret that new research has uncovered: Employees who care for a child or adult often feel they must conceal this part of their lives at work.

A recent article in Employee Benefit News highlights this uncomfortable reality.  According to survey data cited in the article, only 8% of employees feel comfortable discussing caregiving responsibilities with HR, while 20% actively conceal those responsibilities out of fear that they will be perceived as less committed to their jobs (Employee Benefit News, 2026).

Many people who have worked inside large organizations admit these numbers are not surprising.

Why Single Moms & Other Caregivers Hide This Responsibility

Jonna Hitchcock has more than 20 years of experience in human resources and leadership roles and is currently an intern with Prasad Counseling and Training. She says that even in companies with supportive policies, employees may hesitate to share caregiving challenges.

“In HR, you often see employees quietly trying to manage real family responsibilities in the background,” Hitchcock says. “Even when organizations offer flexibility, people may worry that admitting stress or scheduling conflicts could affect how their commitment is viewed.”

Hitchcock also speaks from personal experience. In 2001, she was a single mother by choice working in an executive-level role in the IT industry at Cisco Systems. As the sole breadwinner for her family, maintaining her job was essential.

“At that time, I didn’t feel comfortable sharing much about the stress I was juggling,” she says. “Pediatrician appointments, childcare cancellations, and everyday parenting emergencies were constant logistical challenges. Because my income supported our entire household, I felt pressure to expose as little of my personal life as possible at work.”

Like many working parents, she tried to keep her personal responsibilities and caregiving stress largely invisible. But that kind of concealment can carry psychological consequences. The Employee Benefit News article notes that caregiving is far more common than many employers realize: about 63 million

The Additional Burden of Hiding Caregiving Stress

Americans serve as caregivers, and roughly 70% of them are also in the workforce (Employee Benefit News, 2026).

From a psychological perspective, hiding caregiving stress and responsibilities can create significant emotional strain. When people feel they must separate their professional identity from a major part of their personal life, it can lead to chronic stress, anxiety, and feelings of isolation.

As Hitchcock explains from her counseling training, “When someone feels they have to manage two demanding roles but can’t acknowledge one of them openly, the emotional load becomes much heavier.”

Ironically, Hitchcock eventually discovered that openness could sometimes strengthen workplace relationships. When she began sharing more about her circumstances, other employees revealed they were navigating similar challenges.

“People in the same situation started coming out of the woodwork,” she says. “Many of them actually wanted to work on my team because they knew I understood what they were juggling.”

Over time, her group became a team largely composed of working mothers.

“We ended up with some of our best employees,” Hitchcock recalls. “We worked incredibly hard because we were a team of working parents who had a point to prove—and a paycheck to bring home.”

Widespread Effects of Caregiving Roles

Experiences like this highlight an important lesson for organizations: caregiving is not a niche issue. It is a widespread reality that intersects with workplace culture, employee wellbeing, and mental health.

Today, Hitchcock brings both her HR background and her counseling training to conversations about stress, caregiving, and life transitions. She is currently completing her counseling internship with Prasad Counseling and Training and is seeing clients at a reduced rate through May 15, 2026.

In addition, she is part of a team of clinicians offering Group Counseling every other week. Carroll Prasad, LPC-S and Thomas Fryar, LPC-A, lead these groups. “Group is the secret ingredient,” says Prasad. “Being in a room getting support, feedback and guidance without the fear of revealing yourself can be empowering, liberating and therapeutic.”

For individuals struggling with caregiving stress or life transitions, support can make a meaningful difference—and no one should feel they have to carry those challenges alone.

For support and counseling options, contact Prasad Counseling and Training for a variety of individual and group therapy solutions.

The holidays are supposed to be the season of joy, peace, and warm fuzzy feelings, but for many people, it’s also the season of, “Why is my credit card smoking?”

Holiday credit card debt is like a fruitcake: Nobody really wants it, yet it shows up and takes months to get rid of.

Bill Prasad, owner of Prasad Counseling and Training says, “Overspending during the holidays is incredibly common, and yes—there are very real psychological reasons why so many of us lose financial common sense somewhere between the first holiday sale and the last bite of leftover pie.”

How “Perfect Holiday Pressure” Pushes Us to Overspend

Let’s start with the big one: emotional decision-making. When the holidays roll around, people often feel pressure to create a magical experience worthy of a greeting card commercial.

Perfect gifts. Perfect gatherings. Perfect food. Perfect everything.

But inside, a lot of folks are just thinking, “If I buy everyone enough stuff, maybe they won’t notice I’m exhausted.” Shopping becomes a quick mood boost—a dopamine hit. It’s emotional caffeine. Unfortunately, the crash lasts longer than the high.

Social Comparison

Then there’s social comparison, the silent holiday sport no one admits they’re playing. You scroll through social media and suddenly feel like everyone else is living inside a luxury catalog.

Every year there’s the commercial where one spouse surprises the other with a new car. Nothing exudes the holiday spirit more than casually making a five-figure financial decision without consulting your partner!

Then there are the Instagram videos of a beautifully wrapped mountain of gifts. Someone else is showing off matching pajamas for the entire extended family including the dog. Meanwhile, you’re wondering if your budget can accommodate another scented candle. That pressure to “keep up” nudges spending higher in ways we often don’t realize.

A Tradition of Over-Giving & Overspending

Tradition also plays a role – specifically, the kind that costs money. Maybe you’ve always bought a certain number of gifts or hosted a party that has slowly evolved from “small gathering” to “event requiring appetizers with names.”

People get trapped in the idea that they “have to” keep doing things the same way. Spoiler: you don’t. You are allowed to modernize, downsize, or totally reinvent holiday habits. The holiday police are not coming down your chimney or taking away your dreidel.

Overspending also sneaks in as a form of avoidance. Sometimes people shop because they’re stressed, lonely, overwhelmed, or dreading family dynamics. Browsing becomes a distraction. Buying becomes a quick fix. But emotional spending is a bit like eating your feelings—sometimes comforting, usually regrettable.

Financial Procrastination

And then we have future discounting, which is psychology’s fancy way of describing the inner voice that says, “I’ll deal with this later.” It’s the same voice responsible for procrastination, unwashed dishes, and the mysterious existence of junk drawers.

During the holidays, that voice tells you that future you will sort out the credit card bill. But Future You often responds with, “Seriously?”

So how can you stay sane—for your mental health and your finances?

Resetting Your Spending Mindset

Pause before buying. Ask yourself: “Do I really want this, or am I emotionally hungry?”

Clarify what actually makes the holidays meaningful for you. Spoiler alert: It’s usually connection, not coupons. Think about buying someone a less expensive experience as opposed to a very expensive gift. I will never forget when my wife bought us tickets to see “White Christmas” at a movie theater. I love her even more for doing this.

Make a goal after the holidays of establishing a “Gift Bank Account.” Each week a small amount is siphoned off your checking account and lands gracefully in your gift account silently like a snowflake landing on the ground. Next year you will have your spending in control because you won’t spend more than is in the special account and it is all cash!

Set boundaries early. Most people appreciate honesty. And give yourself permission to simplify. Your presence is worth far more than presents.

This year, aim for memories, not debt. Your future self will thank you—and maybe even stop yelling at you in January.

Morning Coffee: A Good Start to Your Day?

Coffee is more than just a morning ritual – it’s a powerful substance. But how much caffeine are we really consuming, and what are the psychological implications?

The Coffee Brain Effect isn’t just a catchy phrase—it’s a psychological and physiological phenomenon. From a boost in concentration to a surge in anxiety, caffeine’s effect on the brain can be profound. Whether you’re a daily drinker of brewed coffee or an occasional energy drink consumer, understanding how caffeine affects mental health can help you make smarter, healthier choices. In this article, we explore what science—and psychology—says about your daily cup and its impact on your mind, mood, and more.

How Much Caffeine Is in Your Coffee?

According to data cited in a recent podcast about caffeine with Healthline.com, the average 8-oz. cup of brewed coffee contains about 95mg of caffeine. However, that number varies between commercial brands. A Starbucks Venti brewed coffee contains around 415mg, while Dunkin’s extra-large coffee can have up to 500mg. That’s the equivalent of four to five standard cups!

Coffee’s Mental Effects: Benefits & Risks

The effects of caffeine on our psychological health come with both benefits and risks. Moderate caffeine intake is associated with improved mood, focus, and concentration, with some research even suggesting long-term benefits, such as possible protection against Parkinson’s disease and depression.

However, the effects aren’t all positive. Caffeine may cause increased stress reactions, elevated heart rates, and restlessness or panic in those with anxiety disorders.

“Most of the clients we see at Prasad Counseling and Training are battling anxiety,” says practice owner Bill Prasad, LPC-S, LCDC. “Too much caffeine in coffee or energy drinks can be counterproductive to anti-anxiety medication and therapy.”

Additionally, a high caffeine intake might also affect the quality of sleep, which is crucial for maintaining mental well-being. Ultimately, the relationship with caffeine is very individualized, with genetics playing a big part in how individuals metabolize coffee.

Finally, it is worth highlighting that most research on caffeine’s health benefits comes from studies involving coffee and/or tea, drinks with antioxidants and other health benefits. These findings are difficult to generalize to various coffee brands because energy drinks and caffeine supplements might not have the same psychological benefits.

The Right Amount of Coffee?

According to the most recent dietary guidelines for Americans, a healthy adult can have up to 400 mg of caffeine per day. That equals about 4 standard cups. However, those with certain medical or psychiatric disorders should speak with a healthcare professional to find out what is best for them.

The coffee brain effect reminds us that our favorite pick-me-up is more than just a habit—it’s a substance that directly influences our mental state. While moderate caffeine intake can enhance mood and focus, too much can interfere with sleep, increase anxiety, and blunt the effectiveness of treatments for mental health conditions.

Everyone’s threshold is different, so pay attention to how your body and brain respond. Whether you stick with one small cup or reach for a Venti, being mindful of how caffeine affects your brain is the best way to enjoy coffee’s benefits without the drawbacks.

In the end, caffeine can assist with psychological functioning, but how much you drink, how your body reacts, and where you get your caffeine will affect its effects. Moderation and self-awareness are essential.

SOURCE: Optimal Health Daily – Fitness and Nutrition “3000: How Much Caffeine in a Cup of Coffee? A Detailed Guide by Adda Bjarnadottir with Healthline”

Mental Health: A Growing Global Concern

Mental health disorders impact millions of people globally and significantly contribute to emotional and economic burdens. While therapy, exercise, and certain supplements have been shown to significantly improve well-being, an increasing body of research is shining a light on the powerful role of medicinal plants in mental health care.

These natural remedies, many with deep cultural and historical roots, offer promising alternatives or complements to traditional pharmaceuticals. This article explores a selection of these plants and their impact on cognitive and emotional health.

Mental health disorders, often linked to neuroinflammation and oxidative stress, are a leading cause of disability and early death worldwide. They not only affect mood and cognition but can also disrupt sleep, hormones, and physical health—sometimes leading to severe outcomes like chronic illness, self-harm, or suicide. Addressing the root causes is essential for lasting healing.

A review published to ScienceDirect examines the benefits of medicinal plants and explains how these herbal medicines can help alleviate mental health symptoms. Traditional medicine has been an effective tool to address mental health disorders due to its accessibility, affordability, and perceived safety compared to modern pharmaceuticals.

Standout Medicinal Plants for Mental Health

Many medicinal plants contain bioactive compounds with anti-inflammatory and antioxidant properties, which can positively impact neurological health. Medicinal plants have been recognized for their neuroprotective effects, as their properties play a role in managing cognitive and mood-related conditions.

Ashwagandha (Withania somnifera) has been effective in reducing stress, anxiety, and neurodegenerative conditions. Mental health disorders like anxiety and depression disrupt neurotransmitter balance, which affects motivation, satisfaction, and overall well-being.

Bacopa monnieri is a medicinal plant used in Ayurvedic medicine, and it contains active compounds that support neuronal synthesis and synaptic activity, contributing to its neuroprotective effects. This plant enhances memory, mitigates neurodegeneration, reduces inflammation, and improves cognitive function.

Capers (Capparis spinosa) contain flavonoids, alkaloids, and phenolic acids with neuroprotective and antioxidant properties, demonstrating its potential in managing cognitive disorders and brain conditions resulting from inflammation. C. spinosa extract improves learning and memory, reduces oxidative stress, and modulates genes linked to Alzheimer’s disease.

Gotu kola (Centella asiatica) contains neuroprotective triterpenoids that improve cognitive function, memory, and learning by modulating neurotransmitters like dopamine and serotonin. Centella asiatica is effective in improving working memory, reducing anxiety, and aiding stroke patients’ cognitive recovery.

Saffron (Crocus sativus L.) is used to treat cognitive disorders in Iranian traditional medicine. It contains bioactive compounds like crocin and safranal, which have antioxidant, anti-inflammatory, and neuroprotective properties, helping memory loss prevention and mood improvement. Crocus sativus L. has been effective in treating moderate depression and improving sleep quality. Clinical trials suggest that Crocus sativus L. could potentially serve as an alternative to conventional antidepressants and Alzheimer’s treatments.

Fennel contains essential oils that have high concentrations of trans-anethole, pinene, and fenchone, which have anti-inflammatory, antioxidant, and neuroprotective properties. Fennel has the potential to alleviate anxiety and depression because of its effectiveness in reducing symptoms.

Chamomile contains α-bisabolol and flavonoids that contribute to its anxiolytic, antidepressant, and sleep-enhancing properties. Chamomile has been effective in reducing anxiety, improving depression scores, and enhancing sleep quality, especially in the elderly and postpartum women.

Lemon balm helps modulate GABA and MAO-A activity, which can help reduce anxiety and enhance mood. Lemon balm can improve cognitive function, reduce agitation in memory loss patients, alleviate stress and anxiety, and enhance sleep quality. Peppermint contains menthol and menthone, which have neuroprotective, anxiolytic, and antidepressant properties through modulating dopamine, serotonin, and GABA receptor activity.

Peppermint is helpful in reducing stress, anxiety and depression, improving sleep quality and memory, and providing neuroprotection in Parkinson’s disease models.

Black cumin contains a bioactive compound, thymoquinone, which has shown potential in managing mental health disorders by enhancing memory, reducing anxiety, and improving sleep quality. Clinical studies have revealed that black cumin is effective in improving cognition, reducing depression symptoms, and increasing brain-derived neurotrophic factor levels.

Rosemary can improve cognitive function, memory, and mood through compounds like carnosic acid and rosmarinic acid, which can influence neurotransmitter activity and reduce anxiety. Studies reveal that rosemary can potentially enhance memory, reduce age-related cognitive decline, and promote sleep, with its essential oil improving mood and cognitive performance in healthy individuals. Despite promising findings, patients should consult a medical professional before using medicinal plant-based supplements to ensure their properness and safety in managing mental health conditions.

A Holistic Approach to Mental Wellness

While no single solution works for everyone, combining modern therapy and lifestyle changes with the time-tested wisdom of medicinal plants may provide a more complete approach to mental wellness.

These natural supports can enhance cognitive function, lift mood, and protect the brain—but always consult a medical professional before starting any new supplement or herbal regimen. A more balanced, vibrant state of mind may be closer than you think—with help from nature and informed care.

In a rapidly changing world that may be seeing some unprecedented shifts, peace and peace of mind can be difficult to find. Stress is everywhere: economic instability, fluctuating markets, travel anxiety, and political uncertainty all add steam to this pressure cooker. These external factors can leave us feeling overwhelmed and out of control. Therapy for stress offers proven strategies to help you cope with today’s overwhelming pressures.

Therapy offers a space to process these stressors, build resilience, and regain a sense of agency. In this blog, you will learn about how therapy can be an incredibly helpful tool in handling feelings of stress.

The Impact of Economic Stress on Mental Health

Hannah Schaeffer, psychotherapist for Prasad Counseling and Training explains, “Economic stress, whether from job instability or market volatility, increases the risk of anxiety, depression, and substance abuse.” The uncertainty of these factors can create feelings of helplessness, frustration, and fear. When changes feel beyond our control, it’s easy to shut down emotionally.

However, individual or group therapy provides a way to engage with these overwhelming feelings. By processing emotions in a safe space, individuals can regain emotional regulation, which helps them navigate life’s challenges. Hannah adds, “Learning to regulate emotions allows us to not just feel better but also function better.”

Hope-Based Therapy: Building Resilience Amid Adversity

Hope-based therapy is a powerful tool in uncertain times. Hannah highlights, “Hope therapy focuses on how we can increase our capacity to hope, even during adversity.”

Research shows that fostering hope can improve mental and physical well-being, promote goal setting, and enhance problem-solving skills. By using hope as a framework, therapy helps clients move forward despite stress.

Other ways to battle stress:

• Get involved in a political or social justice group. Don’t stand on the sidelines, stand up and be heard
• Stop doom scrolling. Thumbs down on the thumb that scrolls too much. Endless reels of desperation can cause increases in anxiety and in feelings of hopelessness
• Get prospective by reading, attending lectures and workshops
• Avoid getting stuck on what you can’t control. Focus on what or who you can influence
• Find purpose in life and grow that purpose at home

Managing Travel and Flight Anxiety

Travel-related stress, particularly flight anxiety, has become increasingly common due to a spate of airplane mishaps.

Thomas Fryar, psychotherapist for Prasad Counseling and Training, suggests, “Instead of flying, consider a road trip to a nearby state. The journey itself can become part of the vacation, creating fond memories without the stress of airports.”

Focusing on what you can control, like planning a road trip instead of flying—can reduce anxiety and still provide a fulfilling experience.

Maslow’s Hierarchy of Needs: The Need for Security

Economic and travel stressors can interfere with basic needs like safety and emotional security, leading to anxiety.

When these needs are compromised, it’s difficult to maintain stability. Therapy can help clients regain a sense of control over their emotional and physical well-being.

How Therapy Helps

Therapy offers tools to process emotions, regulate stress, and find solutions.

Hannah concludes, “Therapy helps you not eliminate stress but manage it better, so you can function and stay resilient in tough times. Seeking therapy is not a sign of failure but a courageous step toward healing and emotional well-being.”

Therapy for Stress: Professional Options in Houston, TX

If stress is taking a toll on your daily life, know that you don’t have to face it alone. At Prasad Counseling & Training, we offer compassionate, professional support for individuals of all ages.

Whether you’re navigating life changes, managing anxiety, or simply looking for a place to feel heard and understood, our team of licensed clinicians is here to help you build resilience and restore your peace of mind.

Whether you’re seeking therapy for stress, anxiety, or major life changes, our clinicians are here to support you. Reach out today to learn more about our counseling services and discover how we can support you on your path to greater well-being.

Watching a loved one struggle with extreme mood swings, unpredictable behavior, and emotional highs and lows can be challenging. Whether they’re experiencing a manic episode full of energy and impulsivity or a depressive period marked by exhaustion and sadness, you may feel unsure of how to help.

While bipolar disorder is complex, your support can make a meaningful difference in their stability and well-being.

In this guide, we’ll explore seven practical ways you can offer support, encourage treatment, and help your loved one navigate life with this condition. From improving communication to recognizing warning signs, these steps will empower you to be a source of strength and understanding.

What is bipolar?

Bipolar Disorder was once called manic-depressive illness or manic depression. It can be a serious problem if not treated, leading to suicidal ideation and/or drug and alcohol abuse.

It is marked by extreme shifts between low and high moods, or energy levels. These dramatic “mood swings” can vary in duration and severity. The National Institute of Mental Health says about 10 million U.S. adults, or roughly 4%, will experience bipolar I, bipolar II or Cyclothymia.

What are the signs and symptoms of bipolar disorder?

People with bipolar disorder experience intense emotional states called mood episodes. These typically occur during distinct periods of days to weeks. These mood episodes are categorized as manic/hypomanic (abnormally happy or an abnormally irritable mood) or depressive (a sad mood).

The first step in helping a loved one who has bipolar disorder is understanding the condition and what they may be going through.

Treating Bipolar

Major depressive episode

The depressive part of bipolar disorder is a period of at least two weeks in which you have at least five of the following symptoms (including at least one of the first two symptoms):

• Intense sadness or despair
• Loss of interest in activities you once enjoyed
• Feelings of worthlessness or guilt
• Changes in sleep and eating patterns
• Slowed speech
• Thoughts of death or suicide
• Trouble concentrating

Mania

A manic episode is a period of abnormally high energy or mood, or irritability that lasts for at least one week, disrupts your daily life, and is obvious to your friends and family.

You will know that you are in a manic episode if you experience at least three of the following symptoms in addition to abnormally high mood and energy:

• Distractibility
• Less need for sleep
• More activity than usual (for example, doing several things at once)
• Racing thoughts
• Risky behaviors (excessive spending or gambling, acting out sexually)
• Rapid speech
• Grandiosity, a feeling of being superior to others

Psychosis

Some episodes of mania or depression can become so severe that the person experiencing the mood disturbance loses contact with reality.

Signs of psychosis include delusions (a false belief or judgment that is held despite incontrovertible evidence to the contrary) and hallucinations (hearing voices, seeing visions, or experiencing something that is not real).

The situation can take a grave turn if the person is abusing alcohol or other drugs. “When a person enters a manic episode, their brain struggles to register any consequences” says Thomas Fryar, LPC- Associate and Prasad Counseling and Training therapist.

“This can be especially dangerous when they are dealing with another diagnosis, such as a substance use disorder. In a manic phase the consequences of any behavior, including drug use, can fail to register and cause the individual to use substances again. When considering this, it is important to remember that a manic phase is a glitch in the brain’s chemistry and actions taken during that time don’t necessarily reflect the moral character of the individual,” he adds.

Being able to separate the individual in a manic episode from the individual in a normal state can help them and those around them to understand and forgive their actions.

Helping A Loved One Get Therapy

When trying to motivate someone with bipolar disorder to seek therapy, it’s important to use compassion, understanding, and patience. Here are some helpful strategies:

1.   Show Empathy and Support

• Express genuine care and concern without judgment. Let them know you’re coming from a place of love and wanting to help them feel better.
• Validate their feelings and experiences, acknowledging that bipolar disorder is a challenging condition that isn’t their fault.

2.   Educate Gently

• Share information about bipolar disorder and the benefits of therapy in a non-confrontational way. Share stories of the success of others.
• Highlight that therapy can provide tools for managing mood swings, improving relationships, and enhancing overall quality of life.

3.   Address Potential Barriers

• Listen to their specific concerns about therapy. They might fear:
  • Stigma around mental health treatment
  • Cost of therapy
  • Feeling vulnerable or weak
  • Side effects of potential medications

4.   Offer Practical Support to help them:

• Find a therapist specializing in bipolar disorder
• Help them schedule the first appointment
• Accompany them to their initial visit if they’re comfortable
• Research insurance coverage or sliding-scale options

5.   Avoid Pressure and Criticism

• Don’t use accusatory language or try to force them into treatment
• Respect their autonomy and decision-making process
• Make it clear that you’re offering support, not demanding they do something

6.   Focus on Specific Benefits

Discuss how therapy can help with:

• Mood stabilization
• Developing coping strategies
• Improving personal relationships
• Managing work or academic challenges

7.   Suggest Alternative Entry Points

If traditional therapy seems intimidating, suggest:

• Group psychotherapy
• Initial consultations with a primary care physician

Frame therapy as a tool to help them reach their goals. Ultimately, the decision to seek therapy must come from the individual. Your role is to provide support, information, and compassion, creating an environment where they feel safe exploring treatment options.

If the person is experiencing severe symptoms or you’re concerned about their ability to take care of themselves or work, don’t hesitate to reach out to Prasad Counseling and Training for psychotherapy or a referral to a psychiatrist.

I remember vividly my first spin class. After 15 minutes on the bike, I thought I was going to dismount in disgrace. I didn’t know that pedaling may be a great form of psychotherapy.

Research has shown that exercise isn’t just great for your physical health, but also your mental health. And you don’t have to join a spin class to reap the benefits. It can be a lot simpler than you realize!

Scientific Studies on Exercise Benefits

Many people associate the benefits of exercise with physical health, such as reducing the risk of developing heart disease, but recent research reveals that daily walking has protective effects against depression in adults.

A study published in the JAMA Network Open shows:

• A step count of at least 5,000 steps has a significant correlation to fewer depressive symptoms, as well as a reduced prevalence and risk of depression
• Adults with a daily step count of at least 7,500 steps had 42% less depression when compared to those who walk less than 5,000 steps daily
• Increasing daily step counts by 1,000 steps reduces depression by 9% to 31%

The inverse relationship between step count and depression means that the frustrating symptoms of depression such as fatigue, insomnia, poor self-esteem, and negative feelings can be reduced by engaging in more physical activity. The findings were consistent across many factors, such as age, body weight, and sex.

There is a biological mechanism to explain the positive effects of physical activity for mental health.

Exercise releases neurotransmitters such as dopamine, serotonin, and endorphins. These neurotransmitters are often referred to as “hope molecules” and can reduce stress, anxiety, and depression.

Dopamine is involved in reward and motivation, and it also has an instrumental role in mood regulation.

Serotonin is associated with mood regulation, sleep, and feelings of well-being.

Endorphins act as the body’s natural pain killers, and when released due to exercise or stress relief, endorphins can bring about feelings of euphoria.

Your brain cannot feel depression and pleasure simultaneously. Whenever a positive neurotransmitter is introduced, it replaces negative emotions with positive feelings. Exercise can open the doors to the pharmacy in your brain!

Simple Ways to Increase Your Physical Activity

It may seem daunting and time-consuming, but incorporating more physical activity into your life can be quite simple. These results don’t require a gym membership.

To incorporate exercise into your life:

• Try walking to the store instead of driving
• Park farther away from your destination
• Take the stairs instead of the elevator
• Take longer walks with your dog or play outside longer with your kids
• Find an exercise partner
• Set small, achievable goals
• Use body performance measurements instead of weighing in on the scale every day. Measure heart rate, repetitions, steps, sets or weight used. Also, pay attention to how your clothes fit.

Fifteen years after getting gassed in my first spin class, I am now a spin class instructor. It has turned into a wonderful way to connect to others as we traverse the ups, downs and surprises on life’s road.

Exercise is not just for your body; it is for your mind. Put your mind to it and exercise!

Therapy Options for Mental Health

When he’s not helping boost endorphins of his students in spin class, Bill Prasad is helping treat people with a variety of mental health issues at Prasad Counseling and Training.

As the private practice owner, Bill has grown this group practice based in Houston, Texas to include a team of experienced, licensed clinicians. The team at Prasad Counseling treats people of all ages both in person and with virtual sessions. Individual and group therapy options are available, and insurance plans are accepted.

If you are looking for help to improve your mental health, contact Prasad Counseling and Training to learn how our therapy options could help you not have to face your struggles alone.

Here are 7 Ways to Sling Cupid

Does February 14 leave you quizzing yourself about why you don’t have a date or someone to dote on? Valentine’s Day is often filled with images of love, connection, and togetherness—but for many, it can also be a painful reminder of loneliness.

Whether you’re single, grieving a loss, or simply feeling disconnected, this time of year can bring up difficult emotions. If you’re struggling with loneliness this Valentine’s Day, know that you’re not alone.

Don’t let your single status dictate how you should feel or whether or not you should celebrate this day. Valentine’s Day can be a wonderful opportunity for self-care and personal celebration, rather than a day to feel left out.

7 Tips to Beat the Blues on Valentine’s Day

At Prasad Counseling & Training, we believe that your feelings are valid, and we want to offer guidance on how to navigate this season with self-compassion and support. In this blog, we’ll explore ways to care for yourself, reframe loneliness, and find meaningful connections—whether with others or within yourself. You deserve love, kindness, and peace, no matter your relationship status. Let’s walk this journey together.

Here are some suggestions on how you can make this Valentine’s Day meaningful and enjoyable.

1. If you are feeling down, channel that energy into helping others. Volunteer at a local shelter, visit an elderly neighbor, or send cards to friends and family expressing your appreciation for them. Acts of kindness can shift your focus outward and remind you of the many different types of love that exist beyond romantic relationships.
2. Transform the day into a celebration of self-love. Take a bite out of loneliness by planning something special just for yourself – perhaps that fancy restaurant you have been wanting to try. There can be something empowering about confidently dining solo or ordering your favorite takeout. Remember, your favorite dessert will never desert you! Combine an Epicurean delight with a cozy atmosphere at home with candles and your favorite movies.
3. Consider hosting a “Galentine’s Day” or “Palentine’s Day” gathering. Invite other single friends for a potluck dinner, game night, or movie marathon. You might be surprised how many people would appreciate an alternative celebration. This can become an anticipated annual tradition that’s just as meaningful as traditional Valentine’s celebrations.
4. Limit exposure to social media that can be riddled with unrealistic messages about how you should be paired and how your life should be filled with romance. Stop shoulding on yourself!
5. Resist the temptation to hook up with anyone so that you are not alone on Valentine’s Day. One day of lust may be followed by a day of loathing.
6. Use the day for personal growth and pampering. Book a massage, take a luxurious bath, or spend time on a hobby you have been neglecting. Maybe sign up for that cooking class or art workshop you’ve been eyeing. Learning and exploring something new can be incredibly fulfilling and might even lead to meeting like-minded people.
7. How about going to your favorite gourmet grocery store? Remember, aisle B will always be there for you!

Controlling Self Talk: Celebrate Being Single

Being single on Valentine’s Day is completely normal and valid.

Instead of viewing it as lacking something, reframe it as having freedom and independence. Use the money you might have spent on a partner’s gift to invest in yourself – whether that’s buying something you have wanted for a while or putting it toward a future goal or experience. The key is to approach the day with intention and self-compassion, rather than letting external pressure define your experience.

Finally, if someone asks if you have a date for Valentine’s Day say, “Yes, its February 14th!”

Why Holidays Can Cause Additional Stress

The holiday season, whether it is Christmas, Hanukkah or Kwanzaa, while joyous, can bring its fair share of stress. From gift shopping to family gatherings, the pressure can mount quickly. In fact, 62% of respondents to a Harvard Medical School survey reported elevated stress levels during the holidays. Not only that, 25% of the population finds Christmas more challenging than the rest of the year.

Additionally, 64% of people with a mental illness feel their condition worsens during this time, and 71% of respondents regret not taking the time to relax and enjoy the season.

The holiday demands can overload the brain’s prefrontal cortex, which manages planning and decision-making. Over time, this heightened demand can impair memory and even lead to the death of brain cells.Top of FormBottom of Form

Fortunately, there are ways to manage holiday stress. With some intention and planning, you can head into your festive activities armed with an action plan to help you handle the stress and strain the holiday season can bring,

8 Ways to Avoid Holiday Stress

1. Plan Ahead Start your holiday preparations early to reduce stress. Create a schedule for shopping, cooking, and social events. Use a planner or digital calendar to keep track of deadlines and stay organized throughout the season.
2. Set Realistic Expectations Remember, perfection is not the goal. “It’s okay if everything isn’t Instagram worthy,” says Prasad Counseling and Training Psychotherapist Thomas Fryar, LPC-A. Focus on creating meaningful experiences rather than striving for picture-perfect moments. “Be honest with yourself about what you can realistically accomplish, and don’t be afraid to scale back if needed,” he adds.
3. Practice Mindfulness Incorporate mindfulness techniques into your daily routine. Take a few minutes each day for deep breathing exercises or meditation. This can help center your thoughts and reduce anxiety. Apps like Headspace or Calm can guide you through short, effective mindfulness sessions.
4. Maintain Healthy Habits Don’t let the holidays derail your health routines. Continue to prioritize sleep, exercise, and balanced nutrition. While it’s fine to indulge occasionally, maintaining overall healthy habits will help you feel better equipped to handle stress.
   Try to get at least 7-8 hours of sleep. Stick to your exercise routine says Prasad Counseling and Training owner and Certified Spin and Water Rowing instructor Bill Prasad, LPC-S, LCDC.
5. Learn to Say No It’s okay to decline invitations or requests that overwhelm you. Be selective about the events you attend and the commitments you make. Prioritize the activities that bring you joy and align with your values. Remember, saying no to some things allows you to say yes to what truly matters.
6. Budget Wisely Financial stress can be a significant factor during the holidays. Set a realistic budget for gifts, decorations, and entertainment. Look for ways to cut costs, such as organizing gift exchanges instead of buying for everyone or creating homemade gifts. Remember, the most meaningful gifts often come from the heart, not the wallet.
7. Delegate and Ask for Help  Prasad Counseling and Training LPC-A Dr. Mosadi Porter reminds us that we  don’t have to do everything alone. “Involve family members in holiday preparations. Assign tasks based on each person’s strengths and availability. If hosting an event, consider making it a potluck to share the cooking responsibilities. Don’t hesitate to ask for help when you need it,” she says.
8. Create Moments of Joy Amidst the hustle and bustle, make time for activities that bring you happiness. Whether it’s watching your favorite holiday movie, taking a winter walk, or enjoying a cup of hot cocoa by the fire, these small moments of joy can significantly reduce stress and remind you of the season’s true meaning.

Remember, the holidays are about connection, gratitude, and joy. By implementing these strategies, you can navigate the season with greater ease and truly enjoy the special moments with your loved ones. Take a deep breath, embrace imperfection, and focus on what truly matters to you this holiday season.

Getting Help for Depression and Anxiety

The holiday season can be a wonderful time of connection and joy, but it can also amplify stress, anxiety, and feelings of depression. If you’ve been feeling overwhelmed, it’s important to know you don’t have to navigate these challenges alone. At Prasad Counseling & Training, we offer year-round counseling services tailored to help you manage life’s ups and downs—whether it’s seasonal stress, ongoing struggles with anxiety or depression, or other personal challenges.

This time of year can serve as a powerful reminder of the importance of prioritizing your mental health. As you prepare to turn the page to a new year, consider taking the first step toward building a healthier, more balanced you. Therapy is a gift you can give yourself—not just for the holidays, but for a lifetime.

Let’s work together to make your mental health a priority, this season and beyond. Reach out today to learn more about how we can support you.