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Burnout vs. Stress:
The Key Differences You Need to Know By Sarah Rogers, MA, LPC, NCC, CCTP Burnout vs stress is a distinction many people struggle to make, especially as the New Year begins and pressure to “reset” feels high. You may notice you are more exhausted than usual, less motivated, or emotionally checked out, and wonder if you are simply stressed or if something deeper is happening. Many clients describe feeling overwhelmed but unsure why rest no longer feels restorative. Imagine waki
2 days ago4 min read
What We Carry Into the New Year
— and What We Are Allowed to Set Down By Sarah Rogers, LPC As one year ends and another begins, many people focus on what they want to change or achieve. But before setting goals or resolutions, it can be just as meaningful to pause and reflect on what you are carrying forward—and what you no longer need to hold. Emotional weight, expectations, habits, and beliefs often follow us into the New Year unless we intentionally acknowledge them. The transition into a new year offers
Jan 124 min read
Preparing for the New Year: How to Recognize the Goals You Need to Set
By Sarah Rogers, LPC As a new year approaches, many people begin thinking about resolutions, fresh starts, and new habits. But before setting any goals, it’s important to step back and reflect on what goals actually make sense for your life . It’s easy to get swept into trends, comparison, or pressure to reinvent yourself overnight. Meaningful growth, however, begins with recognizing goals that align with your values, emotional needs, and long-term well-being. The process of
Dec 10, 20253 min read
Finding Peace at the Table
Managing Holiday Stress and Strengthening Family Connections This Thanksgiving By Sarah Rogers, MA, LPC, CCTP Thanksgiving is often imagined as a warm and joyful gathering—full of good food, laughter, and gratitude. But for many people, the holiday also brings stress, emotional tension, or overwhelm. Coordinating schedules, navigating family dynamics, and juggling expectations can make the day feel more exhausting than meaningful. Instead of striving for a picture-perfect hol
Nov 24, 20253 min read
Why Therapy Can Be a Gift During the Holiday Season
(Especially When Our Families Turn Us Back into Teenagers) By Jaime DePaolo, MA – Mental Health Clinician The holidays have a funny way of stirring things up, even when life feels steady. We gather with loved ones, try to keep the peace over mashed potatoes, and suddenly we’re back in familiar emotional territory. Some moments feel warm and connected. Others feel overwhelming, tense, or strangely familiar—like that sudden shift from functioning adult to our teenage selves at
Nov 21, 20253 min read
Navigating Grief After the Loss of a Loved One
Grieving the loss of a loved one is one of life’s most painful experiences, and no two people experience it the same way. Grief can affect us emotionally, physically, and mentally — leaving us feeling overwhelmed, disconnected, or unsure of how to move forward.
At Compass Counseling and Associates, we believe that healing begins with understanding. Through compassionate grief counseling, individuals can find the space to process emotions, rediscover meaning, and develop heal
Oct 30, 20254 min read
How to Improve Communication When Experiencing Social Anxiety
It can be incredibly intimidating walking into a room full of people or having a one-on-one conversation with a stranger. Social anxiety...
Oct 7, 20253 min read
Managing Stress in Today’s Political Climate: Boundaries and Mental Health Strategies
The political climate in the United States feels more intense than ever. From breaking news alerts to debates across social media, people are constantly surrounded by political opinions and information. For many, this constant exposure leads to heightened anxiety, irritability, and even hopelessness. Staying informed is important, but without healthy boundaries, political stress can negatively impact daily life. By understanding why the political environment feels so overwhel
Oct 1, 20253 min read
Back-to-School Self-Care: How to Reduce Stress and Avoid Burnout
In today’s fast-paced world, many people feel overwhelmed by the constant need to meet responsibilities at work, home, and in personal relationships. This pressure can lead to burnout, a state of emotional, mental, and physical exhaustion. Though often discussed in the context of professional environments, burnout also affects students, caregivers, and others managing demanding roles.
Aug 19, 20253 min read
Supporting College Student-Athlete Mental Health This School Year
College sports are demanding—physically, mentally, and emotionally. Whether you're a freshman or a senior, student-athletes face unique pressures: juggling academics, athletics, social life, and expectations—all while hiding mental health struggles like burnout, anxiety, ADHD, and depression. Therapist and former college athlete Brielle Smith, MA offers research-based insights and practical strategies to help student-athletes protect their mental wellness, prevent burnout, an
Aug 12, 20256 min read
Back-to-School Anxiety: Tips for Starting Middle or High School
As summer winds down and the start of a new school year approaches, many students begin to feel a mix of excitement and anxiety, especially those transitioning to a new school, such as moving from elementary to middle school or from middle to high school. This transition brings with it new challenges, including unfamiliar classmates, changing schedules, and increased academic expectations. For many, it can feel overwhelming.
Aug 3, 20253 min read
Effects of Trauma on the Brain, Treatment, and Techniques
Have you ever been in a scary, anxiety-provoking, or uncomfortable situation and you feel like you can’t move, you want to run out of the room, or fight for your life? Your sympathetic nervous system senses danger and turns on the switch for survival mode. Your heart rate elevates, your blood pressure raises, and you can feel sweat on your skin. You may have heard of the fight, flight, freeze, or fawn response. It is used as a way to describe reactions to real or perceived da
Jul 31, 20255 min read
Understanding Anger: It’s More Than Just a Single Trigger
Anger is complex and rarely tied to just one event. Learn to understand your anger, its sources, and healthier ways to manage this powerful emotion.
Jul 7, 20253 min read
Breaking Codependency: Reclaim Independence in Relationships
This article includes the nature of codependency, and the steps to reclaim independence and healthy boundaries.
Jun 20, 20253 min read
Navigating Adult Parent-Child Relationships with Healthy Boundaries
As we grow older, the dynamic between us and our parents naturally begins to shift. What was once a clear parent-child hierarchy often transforms into something more complex—especially as parents age, roles reverse, and emotional patterns from decades past resurface. Many adult children find themselves struggling to manage a relationship that feels increasingly difficult, emotionally draining, or just… complicated.
How do you remain connected to your parents without losing y
Apr 28, 20252 min read
Summer: The Longest Days of the Year = Less Sleep
Summer means more daylight hours! Did you know that there can be a downside to more daylight? Knowing these negative correlations between our mental and physical health and insufficient sleep, what can be done to help? Sleep is sometimes hard to come by, but there are things that you may do to help get better quality, and maybe even longer hours of sleep. First, the...
Feb 23, 20255 min read
The Benefits of Green and Blue Spaces for Overall Wellbeing
Within the last decade, there has been an increase of research on the role of green and blue spaces for individual’s overall wellbeing, and for the reducing of depression and anxiety symptoms. Green spaces, like parks, forests, and gardens, and blue spaces, such as lakes and oceans, provide opportunities for community, self-connection, and present moment awareness.
Feb 13, 20253 min read
What is Cognitive Behavioral Therapy (CBT)?
The cognitive behavioral approach to psychotherapy is widely utilized by many clinicians. The approach blends both traditional behavioral and cognitive methods of psychotherapy in treating a variety of mental health conditions. This approach is adaptable to various treatment settings, client populations, and mental and physiological health conditions.
Feb 4, 20256 min read
Navigating the Political Climate: Respecting Differing Opinions
In today's increasingly polarized political climate, engaging with differing opinions has become a delicate art. With social media amplifying divisive rhetoric and ideologies becoming more entrenched, finding ways to engage in productive conversations is essential for both personal growth and fostering a healthier society. This blog explores how to deal with differing opinions positively, emphasizing respect, empathy, and active listening.
Feb 3, 20253 min read
Ecotherapy and How to Get the Most Out of The Summer
Summer is here! We are thinking about all the possibilities and events that are available this time of year. The question is: how do we make the most of this season? With the weather warming up, the days getting longer, and nature being fully out of hibernation mode, there is more reason than ever to spend more time outdoors. What about ecotherapy?
Jan 31, 20255 min read
Our blog is thoughtfully written by our very own licensed and pre-licensed clinicians with the goal of supporting your mental wellness through trustworthy, accessible information. Each post is grounded in research-backed insights and evidence-based practices—designed to empower, educate, and inspire. Whether you're navigating anxiety, relationships, trauma, or everyday stress, our content reflects both clinical expertise and a deep commitment to your well-being. Looking for support? Contact us
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