A Return to Normalcy and Tools to Cope

We hope this past winter week brought moments of rest, connection, and maybe even a little joy for your family. Whether plans went exactly as expected or required some last-minute pivots, we hope you were able to practice flexibility and mindfulness along the way, meeting each day as it came with curiosity rather than pressure. As routines resume, we’re grateful for the return to a sense of normalcy, structure, and rhythm that can feel grounding for both parents and children. There’s comfort in familiar schedules, and we hope this transition back has been gentle for your household.

As we move forward, it’s also important to acknowledge the mental load that often accompanies challenging seasons. Many of us rely on compartmentalization, mentally “boxing up” stress or emotions just to get through the day. While this can be useful in short bursts, over time it can lead to emotional buildup, burnout, or disconnection from ourselves and others. To combat this, try creating intentional space to unpack what you’ve been holding: brief check-ins with yourself, journaling, mindful pauses, or talking things through with a trusted person. Allowing emotions to be felt and processed instead of stored away supports resilience, emotional regulation, and long-term mental well-being.

-D’Anna Klassen

MS, LPC, CSAT-Candidate

Celebrating 10 Years of MEND Counseling!

Ten Years of Mend Counseling: A Letter of Gratitude

Ten years ago, Mend Counseling began with a simple but courageous idea: that healing happens best in spaces where people feel deeply seen, supported, and invited to grow. What started in a small executive office on Knox has grown into something far more meaningful than square footage or numbers; it has become a community rooted in care, connection, and purpose.

From those early days, Mend took its next bold step into Mockingbird Station with just three offices and a vision bigger than the space could hold. As the need grew, so did we; expanding our main office, and eventually adding the two satellite locations that now allow us to reach even more individuals, couples, and families. Each expansion was not just growth for growth’s sake, but a response to trust: trust from clients, belief from therapists, and partnership from a community that said, this work matters.

To our therapists, both past and present, thank you for being the heart of Mend. You bring your clinical excellence, your humanity, your curiosity, and your compassion into every room you enter. You sit with people in their most vulnerable moments and hold space with integrity and courage. Mend Counseling is what it is because of the clinicians who choose to show up fully, day after day, and who believe deeply in the power of healing relationships.

To our community partners: physicians, schools, organizations, colleagues, and collaborators; thank you for walking alongside us. Your referrals, your trust, and your shared commitment to whole-person wellness have allowed Mend to grow with intention and integrity. We are better because of the partnerships we’ve built, and we are grateful to be part of a larger ecosystem of care in our community.

And to our clients, thank you for allowing us into your stories. Thank you for your bravery, your honesty, and your willingness to do hard and meaningful work. It is a profound privilege to witness your growth, resilience, and transformation. Mend exists because of you, and your trust is something we never take lightly.

Ten years in, we are still guided by the same belief we started with: that people can heal, relationships can change, and growth is always possible. As we celebrate this milestone, we do so with gratitude for the past, excitement for what’s ahead, and a deep commitment to continuing to create spaces where healing and connection can flourish.

Thank you for being part of the Mend Counseling story! We couldn’t have done this without you…and we are just getting started!

Wholeheartedly,

Annie and the Mend Counseling Team

A Holiday Reminder

A Poem for You, in This Season of So Much
Written by Annie Tam

This time of year
has a way of piling things up—
calendars, expectations,
dishes, emotions,
and that one ornament
that somehow tangles itself
no matter how carefully you put it away.

So here’s a gentle reminder
just for you:
The holidays are not a test
you can pass or fail.
There is no rubric for
“perfect joy,”
and you don’t get extra credit
for attending every event
you secretly hoped would be canceled.

You’re allowed to buy the store-bought cookies.
You’re allowed to step outside
for a breath of winter air
when the chatter gets loud.
You’re allowed to feel tender,
or tired,
or quietly proud of yourself
for making it through a moment
you would've sworn you didn't have patience for.

And if your family gathering
starts feeling like a reality show
you never auditioned for,
remember:
you can take a break,
a walk,
or a very long trip to the “forgotten” room
where the wrapping paper and nameless junk lives.

This season,
look for the pockets of wonder
that appear when you slow down—
the glow of a candle,
the softness of a blanket,
a song you haven’t heard in years,
the rare silence
that lets you notice your own heartbeat.

These small things count.
They always have.

So here is your holiday homework,
and it comes with no deadline,
no grading,
and no gold stars required:

⭐ Rest when you can.
⭐ Laugh when something is truly funny, cry whenever you need to release.
⭐ Say “no” without apologizing.
⭐ Allow joy in whatever size it arrives.
⭐ Let yourself be present for even one tiny moment that feels real.

You are doing enough.
You are enough.
And you deserve a season
with room to breathe,
to feel,
to heal,
and to simply be.

Happy Holidays—
may peace find you gently this year.

Noticing What Arises: Practicing RAIN During the Holidays

The holidays can stir up a wide range of emotions, including joy, gratitude, nostalgia, stress, or even grief. We often label these feelings as “good” or “bad,” but in reality, they’re all part of being human. One gentle way to meet whatever comes up is through the RAIN technique:

• Recognize what is happening. Pause and notice what you are thinking, feeling, or how you are acting.

• Allow the experience to be there just as it is, without trying to change or push it away. Give yourself permission without judgement, to simply be how you are.

• Investigate with interest and care. Notice how your body feels, ask yourself "why do I feel this way?" "What am I believing in this moment?" and "What do I need right now?"

• Nurture yourself with kindness and compassion. Use an affirmation, or offer yourself what you need at this moment.

This simple practice invites us to notice our inner experience without judgment.

Example: Missing a Family Member

• Recognize the ache of missing them. I'm feeling disconnected and sad during this family tradition.

• Allow it—give yourself permission to feel the grief without labeling it as negative.

• Investigate gently—what’s beneath the sadness? What do I need right now?

• Nurture—comfort yourself with kindness, perhaps lighting a candle, looking at a photo, or simply saying, “It’s okay to miss them." Take a break to do what you need in that moment.

By practicing RAIN, we learn to hold space for all that the holidays bring with compassion and curiosity. If this resonates, it may be something to gently explore in your own reflection or with your therapist.

- Sarah Watts, M.S., LPC, PMH-C

Settling Into Fall: Creating Rhythms That Support Balance and Well-Being

As the air cools and the days grow shorter, October invites us to slow down and settle into new rhythms. The rush of back-to-school season has passed, and many of us are finally catching our breath - adjusting to new routines, schedules, and responsibilities.

This time of year can be grounding and comforting, but it can also reveal the cracks in our balance. Maybe the habits we hoped to start in September have slipped, or the pace still feels overwhelming. The good news? Fall is the perfect season to realign and create steadier routines that nurture both productivity and peace of mind.

1. Begin Your Day with Intention

Now that mornings are a little cooler, they offer a natural moment to slow down. You don’t need an elaborate ritual - even five quiet minutes can anchor you for the day ahead. Try:

●      Enjoying your coffee or tea without screens

●      Stretching, journaling, or deep breathing

●      Setting one small intention for the day

Consistency matters more than perfection. These simple rituals remind your nervous system that you’re safe, grounded, and ready to move through your day with steadiness.

2. Prioritize Rest and Restoration

With darker evenings and cooler nights, nature itself is encouraging rest. Listen to that rhythm. Try creating a “wind-down” routine - dim lights, limit screens, and let your body know it’s time to slow down. Quality sleep isn’t a luxury. It’s essential for focus, mood, and emotional balance.

3. Keep Movement in the Mix

As daylight fades earlier, it’s easy to stay indoors, but movement remains one of the most powerful tools for mental health. Whether it’s a walk under the changing leaves, stretching between meetings, or a quick dance break in your kitchen, small bursts of movement help reset both energy and mood.

4. Stay Connected

The transition into fall can sometimes bring a subtle sense of isolation as schedules fill up and daylight wanes. Make intentional time for connection - a call with a friend, dinner with family, or even a text check-in. Our nervous systems thrive on relationships and warmth.

5. Let Your Routines Evolve

As you settle into the season, notice what’s working and what’s not. Routines are meant to support you, not restrict you. Give yourself permission to adjust and find rhythms that truly feel sustainable.

A Gentle Reminder

Fall invites reflection and recalibration. It’s a chance to gather yourself before the year’s final stretch. By creating small, intentional habits, you’re not just staying organized, you’re caring for your whole self: mind, body, and spirit.

So as you settle into October, take a deep breath and ask yourself:
What rhythm feels nourishing right now, and how can I make space for it this season?
Michelle Randall, Graduate Intern Supervised by Morton Nixcon

Michelle,  sees ages 14+ and specializes in: Mindset Coaching · Faith Integration · Athletes/Performers · Young Adult Issues · Inner Child Work

Michelle is currently accepting new clients, reach out today to get scheduled.

Phone: 469.801.9055

Email: info@mend-counseling.com

Back To School

September often feels like both a beginning and an ending. The freedom and lightness of summer fade, and the pace of life quickens with school drop-offs, extracurricular activities, and shifting family routines. For many, this season stirs up mixed emotions: grief for the ease of summer days, stress from busier schedules, and excitement for the structure and new opportunities that come with routine. Parents may also feel the bittersweet pull of watching children grow more independent, step into new stages of learning, and rely a little less on home—something that can bring pride and joy, but also a sense of loss. These emotional layers are normal, but they can easily leave us stretched thin if we don’t take time to care for ourselves. That’s why this transition is an important moment to re-ground in practices that support mental health and well-being. A few practical ways to stay steady this month include:

• Name your feelings. Acknowledge what you’re experiencing—whether it’s grief, overwhelm, relief, or joy. Naming emotions helps reduce stress and gives them healthy space.

• Re-establish personal rhythms. Prioritize consistent sleep, nourishing meals, and gentle movement that restore your energy.

• Build in small pauses. Even five minutes of deep breathing, journaling, or a walk outside can reset your nervous system and improve focus.

• Stay connected. Share your experience with a trusted friend, partner, or support group—connection helps us feel less alone in the ups and downs.

• Practice self-compassion. Remember that it’s okay if not everything gets done perfectly; giving yourself grace eases the pressure of busy days.

When we intentionally care for ourselves alongside our families, we move through September not just surviving the transition but feeling more present, grounded, and ready to embrace the season ahead.

The Power of Play: A Therapeutic Approach for All Ages

This month, we're exploring the incredible power of play therapy – a deeply effective and often misunderstood therapeutic tool. When we think of therapy, many of us picture traditional talk therapy, but for some, especially when navigating complex emotions or difficult experiences, finding the right words can feel impossible. This is where play therapy shines. It offers a unique and developmentally appropriate way to express feelings, not just for children, but for adolescents and adults too. By providing a bridge – a wide array of toys and creative materials – play therapy helps to alleviate the discomfort that can sometimes arise in direct conversation. Clients can use these tools to act out, symbolize, and work through their emotions, allowing for a broader spectrum of expression than words alone might permit. This process isn't just about fun; it engages different parts of the brain, helping to organize thoughts, process experiences, and develop coping mechanisms without the pressure of verbal articulation. While play therapy can be effective as soon as a child develops imaginative play, typically around ages 2-2.5, its benefits extend far beyond childhood. It offers a potent avenue for communication that many of us, as we've aged, may have inadvertently set aside. It's a reminder that sometimes, the most profound healing happens not through talking, but through playing.

Warmly,

Gracie Donnell, MS, LPC-Associate

Supervised by Dr. Audrey Robinson, PhD, LPC-S, Certified-CCPT, CSC

Navigating Grief: A Guide For Caregivers

The Mend Counseling Team offers our deepest sympathy to everyone affected by the flooding in central Texas. We are heartbroken to watch the devastation the flood has caused family, friends, and clients and stand beside you with empathy and prayers. As you navigate the waves of grief, Mend is here to support you in every way we can, today and in the days ahead.

Below are some ways to support your child through this difficult time.

1. Allow Child-Led Processing & Open Expression

• As your child is ready, allow space for them to ask questions and process. Let them lead the conversation. It’s okay if you don’t have all the answers.

• Provide alternative outlets for processing: drawing, writing, music, or creating a memory box with photos or mementos.

2. Validate Feelings

• Acknowledge the loss, no matter how small or big the child views it. Saying, “I know this is really sad and confusing,” helps normalize emotions.

• Let them know all grief is valid, whether they feel angry, sad, numb, or even guilty.

3. Use Age-Appropriate language and Resources

• Make sure to speak about death concretely, avoiding euphemisms. “When you die, your heart stops and your body stops working. You don't eat or breathe.” It can be difficult for parents to talk like this but is important for children’s understanding.

• For younger children, use children’s grief books (resources below) or rituals (like lighting a candle, prayer, or a farewell ceremony).

• Older children might benefit from journaling or therapeutic worksheets (below and in our resources section) that help process complex emotions.

4. Maintain Routine & Predictability

• Grief can disrupt sleep, appetite, and concentration. Consistency in daily life—meals, bath time, bedtime, etc.—is soothing.

• Allow extra time in your schedule to accommodate when feelings arise so they can be given appropriate space without rushing.

5. Foster Social & Emotional Support

• Family and trusted friends can listen, share memories, or show affection.

• Allow them to spend time and connect with friends—grieving with peers creates community and understanding.

6. Model Healthy Coping

• Parents experiencing their own grief: show vulnerability (“I miss them too”) and healthy strategies—talking, walking, crying.

• Take care of yourself. As a caregiver, you are going through so much too. Accept support and give yourself space to process.

7. Watch for Warning Signs

• Persistent withdrawal, irritability, declining sleep or expressing hopelessness means it’s time to seek help.

• A mental health professional can offer tailored tools for healing.

8. Honor & Remember

• Plant a tree, create an art piece, or contribute to a cause in the friend’s name—it gives kids a sense of legacy and purpose.

• Having an ongoing ritual, like lighting a candle on birthdays or anniversaries, helps keep the memory alive.

Here are a few resources for you, your child, and teen:

Books:

The Invisible String by Patrice Karst

The Memory Box: A Book About Grief by Joanna Rowland

Dino Tales: Life Guides for Families When Dinosaurs Die: A Guide to Understanding Death by Laurie Krasny Brown

Everywhere, Still: A Book about Loss, Grief, and the Way Love Continues by MH Clark

Why Do Things Die? by Katie Daynes

How Do We Tell the Children? Fourth Edition: A Step-by-Step Guide for Helping Children and Teens Cope When Someone Dies by Dan Schaefer and Christine Lyons

It's OK That You're Not OK: Meeting Grief and Loss in a Culture That Doesn't Understand by Megan Devine

Journal:

How I Feel: Grief Journal for Kids: Guided Prompts to Explore Your Feelings and Find Peace by Mia Roldan LCSW, LCDC

Workbook:

The Invisible String Workbook: Creative Activities to Comfort, Calm, and Connect by Patrice Karst and Dana Wyss

Healing Your Grieving Heart for Teens: 100 Practical Ideas by Alan D Wolfelt PhD

Social Media:

National Alliance For Children’s Grief: @childrengrieve

Sissy Goff: @sissygoff

Grief Kid: @griefkid

Links:

The Warm Place

https://www.thewarmplace.org/talking-children-tragedy/

The National Child Traumatic Stress Network

https://www.nctsn.org/what-is-child-trauma/trauma-types/traumatic-grief

Daily Creativity for Adults

As a busy adult, finding time or resources to start a creative pursuit can feel overwhelming. However, incorporating creativity into your daily routine doesn’t require expensive materials or endless free time. Even simple creative activities can generate lasting mental health benefits. Regular creative engagement can enhance cognitive functioning, reduce stress, boost your mood, and invite more joy into your life.

Here are some creative activities you can try:
1. Mandala Coloring: Go to https://mondaymandala.com/m/ and print out some mandals that resonate with you. Spend 5 minutes a day coloring the mandala section by section. Use this opportunity to focus on the shapes in the mandala, the colors of your pencils, the weight of the pencil in your hand, and your steady breathing. This is a great activity to ground yourself after a busy day of work.
2. Playlist: Create different playlists for different activities. Perhaps you create an energizing playlist for your workout or drive to work, and a
calming one to listen to before bed.
3. Redecorate: Find a bookcase or corner of your home that could use some attention. Spend 5 or 10 minutes rearranging your knick knacks and books. It’s nice to take some time to appreciate and admire the treasures we display in our homes.
4. Write A Letter: Find connection with others by writing a letter that lets your friends or loved ones know you are thinking about them. Rather than relying on a phone call or text, we are taking this opportunity to engage with others creatively. Decorate your card with a little sketch or stickers to give it some flare!
5. Curiosity List: Everyone has moments of curiosity, like when you wonder what causes the colors of the sunset to change or how different types of music affect the brain’s activity. Write these curiosities down in your journal and find 5 minutes each day to research one!
6. Crochet, Knit, or Sew: These hands-on activities encourage mindfulness by focusing attention on repetitive motions, helping to quiet anxious thoughts and reduce stress.
7. Vision Board: Make a physical or digital collage of your dreams and goals!
8. Affirmation Mirror: Decorate your mirror with sticky notes of different affirmations like "I am worthy of love, respect, and kindness."
9. Floral Arrangements: Grab some flowers from the store or pick some wildflowers and create a unique floral arrangement!
10. New Recipe: Trying out a new recipe can be a delicious and fun way to switch up your routine!

- Adrianna Bourland, LPC
Adrianna has availability, sees Ages 3+, and specializes in Expressive Arts, Neurodivergence, Parenting Support, Trauma, Children’s Social Skills Groups.

Incorporate Mindful Mantras Into Your Daily Routines This Spring

As spring can bring refresh, it can also be a busy season of transition. You may be feeling a bit overwhelmed. Read along for a helpful tip about the benefits of incorporating mindful mantras into your daily routine to reduce anxiety and remain in the present moment:

If you ever find yourself feeling overwhelmed and not sure how to cope, incorporating mantras or affirmations into your routine can be a helpful practice. Mantras are short phrases, words, or affirmations that someone repeats to themselves in the practice of mindfulness or meditation. Mantra meditations have been used for thousands of years, tracing back to Buddist and Hinduist traditions. While most traditional mantras may be in Sanskrit, the modern practice can be adapted to repeating a phrase, prayer, or affirmation to help with anxiety, depression, or other feelings. It’s important to choose something that fits with your own belief system, so that you can make the practice fit for you.

Take for example a time when you felt anxious, overwhelmed, or angry about something and tried to tell yourself: “There’s nothing to worry about, you’re fine! Get over it, you’re going to be okay!”. However, trying to use logic to calm yourself down may actually have the opposite effect because the feeling part of our brain/body is what is feeling activated and needs help regulating, rather than the thinking brain. Rather than validating your feelings, using statements like these can be dismissive.

Instead, it can be helpful to try using a mantra to encourage yourself, such as “It’s okay to feel worried”, “Right now I feel overwhelmed, but this won’t last forever”, or “This is temporary”. Try repeating one of these phrases to yourself while you take some slow, deep breaths. This practice can make you feel validated and grounded, rather than dismissed.

By taking the time to validate our fears and concerns rather than dismiss them, we provide comfort to our nervous system that allows us to feel grounded and begin to calm down. Connecting to the feeling can also help us feel less alone or threatened, and the repetitive process of breathing and using a mantra can calm your body and mind.

- Sarah Watts, LPC