Taking inventory
Sometimes we need to step back and take a look at our lives. What is making me happy? What is causing me stress? Is the stress a good...
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Donna Katko
Nov 30, 20231 min read
Things to tell yourself when you start spiraling...
It is important to remember depression and anxiety lie to us. They are temporary and typically lessen in frequency when we start to heal....
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Donna Katko
Oct 5, 20231 min read
Some Things About Therapy
It is normal for growth and change to feel uncomfortable. Choosing therapy does not mean you are broken, damaged, or somehow wrong. - it...
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Donna Katko
Sep 14, 20231 min read
Green Flags in Relationships
You feel supported. You feel safe. They encourage growth. They tell you the truth. They accept you for who you are. They encourage you to...
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Donna Katko
Sep 7, 20231 min read
Coping during hard times.
Make a simple to do checklist. Journal. Drink lots of water. Take a walk everyday. Cry it out. Listen to uplifting songs. Try to do the...
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Donna Katko
Aug 31, 20231 min read
988 verses 911
This poster clearly describes the difference between 988 and 911. Please read the poster for all of the details. (Best viewed on a laptop...
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Donna Katko
Aug 24, 20231 min read
Survival Mode Signs
It takes everything you have to get through the day. You feel completely alone and helpless. Constantly feeling like something has to...
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Donna Katko
Aug 17, 20231 min read
When You Feel...
Overwhelmed- Ask for help, name your feelings, write it down, take deep breaths, prioritize, pause. Anxious- Use a positive distraction,...
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Donna Katko
Aug 3, 20231 min read
Check In
How are you really doing? Physically? Mentally? What's taking up most of your headspace right now? Are you eating okay? How is your...
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Donna Katko
Jul 27, 20231 min read
Forgive Yourself
There is not one person who has not done something wrong and made mistakes. It does not matter how big or small these things are. It is...
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Donna Katko
Jul 21, 20231 min read
Reasons To Love Yourself
You are unique. You are special. You have purpose. You are resilient. You are here for a reason. You can do great things. You are loved....
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Donna Katko
Jul 13, 20231 min read
I am...
I am mentally ill. I have multiple mental illnesses. I am not lazy. I am not a bad person. I am not crazy. I am a warrior and so is every...
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Donna Katko
Jun 22, 20231 min read
React vs Response
When we react without thinking we often regret what we say or do. When we take a moment to thing things out we typically avoid saying...
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Donna Katko
Jun 15, 20231 min read
Releasing Anxiety From the Body
When we are anxious we store the anxiety in our body. These are some things you can do to release that anxiety. Neck- Nod yes and no,...
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Donna Katko
May 11, 20231 min read
When To Step Back
Sometime things get to us more then we realize. These are the times when we typically end up saying or doing things we don't mean to...
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Donna Katko
May 4, 20231 min read
Ideas for Journaling
I journal about just about everything. I wanted to give you some ideas in the event you are new to journaling or if you are drawing a...
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Donna Katko
Apr 27, 20231 min read
Some of the Benefits of Journaling
I am a big fan of journaling. I wanted to take a moment to list some of the benefits I experience from it. -It reduces anxiety. -Helps me...
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Donna Katko
Apr 20, 20231 min read
Mental Health Check-in
If you are moderate, try using some healthy coping skills. If you are severe, please reach out. There's a list of hotlines and text lines...
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Donna Katko
Apr 13, 20231 min read
Anxiety Reminder
Sometimes when we are anxious doing one or more of the suggestions below can help. - Take a few slow, deep breathes and focus on the...
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Donna Katko
Apr 6, 20231 min read
Ideas for Change
It can be difficult making changes. I wanted to give you an idea of things I work on regularly to create the changes I want to make in my...
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