la-luna-counseling-20251124140311

What is walk-and-talk therapy and why is it so beneficial?

Mon, 24 Nov 2025 18:29:26 GMT

What is walk-and-talk therapy and why is it so beneficial?

Walk-and-talk therapy consists of taking traditional talk therapy and putting this in combination with physical activity in an outdoor setting. Being in a natural environment aids the individual in feeling relaxed and comfortable in the session.

There are tons of different positive factors that come from walk-and-talk therapy that are favorable to the body and mind, and beneficial holistically. This can encourage individuals to remove themselves from a place where they may feel stuck or surrounded by negative circumstances. Walk and talks can be helpful for the following reasons:

Exercise benefits mental health - can improve depression, anxiety, and other mental health conditions
Being outside and in nature - can improve relaxation and reduce stress
Improves physical health - walking and moving releases endorphins
Creativity and mood - movement and being in nature can encourage deeper and more creative thinking
Promotes mindfulness - being outside and present allows you to be aware of your body, your movement, and your mind
Improves sleep patterns - walking and participating in physical activity promotes more exhaustion in your body and regulates sleeping patterns.

Since there are overwhelming benefits of walk-and-talk therapy, aiding your mind and body in being more healthy due to various factors, we encourage clients to partake in these sessions at La Luna Counseling and Wellness. Our therapists can walk with you, meeting you where you are at an emotional level while experiencing nature, sunlight, exercise, and movement to bring new light and energy to your routine. Feel free to let us know if you are interested!

Postpartum Hair Loss

Mon, 24 Nov 2025 18:29:09 GMT

Postpartum Hair Loss

Let’s talk postpartum hair loss!

A NORMAL and temporary experience for many new mothers includes losing hair postpartum. Medically, this is known as “Telogen Effluvium” and almost 50% of new mothers will experience this.. So if you do, you are NOT alone! This can be caused by estrogen levels, iron deficiency, and stress.

This is not always talked about openly, but we are here to bring it up so it can feel normalized, expected, or unalarming when this shift may occur. The good news is- usually this is temporary and resolves on its own within a year after birth. Therefore, it will likely fix itself!

What should you expect?

About 2-4 months postpartum, the shift in hormones may cause shedding in clumps.
This will peak at around 4 months Postpartum

Signs you may notice include

More hair in the brush, shower, or falling in your hands
Thinning at the temples or crown line

How can you help support hair growth?

Though having a baby may make this difficult, try to stay hydrated and eat regular meals
Vitamins! Focus on iron, zinc, vitamin D, biotin, and protein-enriched foods. Speak to your doctor to ask what they recommend!
Scalp massaging for a few minutes a day can increase circulation on the scalp to promote hair growth
Focus on stress levels and try to take short breaks or make small moments of intentional time when you can- even if that is to speak to a therapist!

This will pass! Let us normalize the experience together. This is a part of the way your body changes and recovers in the process of carrying a human inside of you! We are always here if you need to talk.

Baby Blues vs Postpartum

Mon, 24 Nov 2025 18:27:17 GMT

Baby Blues vs Postpartum

If you just had a baby and you are experiencing sadness, mood swings, overwhelm or other symptoms, you are not automatically experiencing postpartum depression. Let me tell you a little bit about baby blues! Baby blues and PPD are often confused, but in reality, there are very diverse features that define them, such as duration, severity, and impact.

Baby blues usually begin 2-3 days postpartum and peak at around 4-5 days. They typically last around two weeks. Affecting 4 out of 5 new moms, this is a super common emotional shift that occurs for women post-birth! Symptoms look similar to those of PPD, displaying mood swings, irritability, tearfulness, feeling overwhelmed, and trouble sleeping. Usually, this can resolve on its own with the proper support and rest.

However, yes, it could be post-partum depression. According to Kimberly Landon, M.D, who focuses on postpartum depression statistics, “Approximately 1 in 10 to 15 women experience postpartum depression after giving birth, with some studies reporting 1 in 7 women. Postpartum depression generally lasts 3 to 6 months, but it can vary based on several factors.” PPD is a clinical depression that can occur any time in the 1st year after giving birth, and at times can even start during pregnancy. The symptoms are much more severe than those of baby blues, lasting about 2 weeks and interfering with daily life. There is persistent sadness, hopelessness, and emptiness, guilt of worthlessness, anxiety or panic, trouble bonding with the baby, loss of interest or pleasure in daily activities, and even sometimes thoughts of harming oneself or the baby. For PPD, it is best to seek professional support in order to help work through some of the challenges.

If you find yourself with a case of the baby Blues or PPD, it is always okay and encouraged to seek help, whether it is short-term emotional dysregulation or longer-term PPD. You are always encouraged to take care of yourself, as to take care of everyone else, you need to take care of yourself first!

As the Seasons Change, So Do We: Seasonal Affective Disorder (SAD) in the Summer

Mon, 24 Nov 2025 18:23:30 GMT

As the Seasons Change, So Do We: Seasonal Affective Disorder (SAD) in the Summer

What is seasonal affective disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of mood disorder that is associated with the changes in the seasons. As the seasons change, so do we! And our moods can be altered just like the weather outside.
This often occurs in winter but can happen at any time of the year.
When it happens in the summer it is unlike the “winter blues,” it can be triggered by sunlight instead.

What is my summer depression all about?

This can be challenging due to the added pressure that you feel you are expected to have a good time over the summer months
Experts expect that longer days/ increased heat can cause an influence.
Challenges with the heat can cause you to avoid outside activity and lack motivation to be outside at all.
Summer can cost a LOT. there can be a lack of a typical routine and an expectation to pay for more. Sometimes vacations, and feeling like you can not miss out on experiences can cause you to splurge. People often feel financially in a bind during these months.
Children are home! This means more entertainment and perhaps more supervision. Additionally, more paying for babysitters or coordination of kids plans. This can be an added layer of stress.
Sometimes we also stress about our body image in the summer months as we wear fewer clothes due to the weather and environments like pools and beaches. This can often cause people to retract from social events if they do not feel comfortable

How often does this happen to people?

It is extremely common! Over 3 million cases occur in the US per year!
This can be more common in people who have a family history of SAD.
Women are more prone to SAD
Though it typically happens in the winter, 10% of people experience this in the summer.

What would I feel for Summer SAD?

Though this can look different for anyone, some symptoms may include

Depressed for the majority of that season
Sadness
Anxiety
Lack of interest in activities
Losing concentration
Lack of energy
Sleep disruptions including over or under-sleeping
Feeling a lack of worth or hope
Nausea
Lack of desire to eat
Weight loss

How can I help my summer depression?

There are a variety of different tactics that you can use to help yourself when you are feeling impacted by SAD.
Talk with your doctor
Prepare for what may come! Plan your cooking and focus on a balanced and nutritious diet
Schedule activities in the months you may feel more relaxed.
Plan vacations carefully and ahead of time- consider financially what you really can handle and try to consider alternatives in taking shorter breaks or doing a staycation
Consider journaling
Exercise sensibly to increase your mood but try not to put pressure on yourself with a restrictive or
over-exercise-induced plan!
Make sure you are getting the right amount of sleep (at least 7 hours)
Look into self-care practices - such as meditation, breathing, etc.
Hydrate your body and drink water!
Engage in therapeutic practice- either open up to a friend or family member or begin talking to a licensed clinician.

Beware of Burnout: Recharging your Battery and Preventing Burnout from Having Kids Home for the Summer

Mon, 24 Nov 2025 18:19:55 GMT

Beware of Burnout: Recharging your Battery and Preventing Burnout from Having Kids Home for the Summer

Motherhood has beautiful perks and brings love and growth into a family but it is important to recognize that some challenges will come across during this journey. When summer comes around there can be a vast change in the household dynamics and personal schedule adjustments to take care of and manage kids being home more often. We are here to remind you to take care of yourself! Burnout is real, and it is important to work towards identification, prevention, and solutions to parental stressors and burnout.

What are the signs to identify burnout?

Lack in motivation
Lethargic feelings despite well-rested sleep
Feeling sick more commonly than usual
Having a greater temper than usual
Physical symptoms such as headaches
Negative outlooks or struggling to find positivity

What can I do?

Create a schedule that you can maintain
Take a step back and allow your kids to entertain themselves at times. Give them time to play, develop, explore, and grow without setting up their entire day.
Don’t be afraid to ask the people around you for support and help. You do not have to do it alone
Learn to say no to your kids and set limits for yourself. You do not need to feel guilty about not meeting all that is introduced to your day and you can recognize that you are tired or need a break.
Find a creative space and outlet. Consider this to be physical to release endorphins.
Express how you feel! Tell your friends and family if you need help or consider therapy.

Remember that you are NOT alone; feeling overwhelmed or burnt out can happen. Prioritize you and do not feel guilty or selfish about doing so. You can not provide for your friends and family if you are not you! La Luna is always here to help you if you need it!

Maternity leave, Motherhood, and Managing More

Mon, 24 Nov 2025 18:18:06 GMT

Maternity leave, Motherhood, and Managing More

After maternity leave, the personal decision to go back to work or have your partner go back to work can be challenging. We must recognize and normalize that such life changes can bring up feelings of resentment, and guilt. We must talk about these emotional experiences, include our partner in the conversation, and work to cope with our challenges, fears, and adjustments.

Why is returning after maternity leave so difficult?

We feel vulnerable in the readjustment period
We may feel postpartum depression or anxiety
We may feel challenged leaving our children in someone else's care
We may feel anger, guilt, or resentment toward ourselves or our partner

How can we work with our partners?

Couples need to work together to adapt to their new realities and lean on one other in the transitional period of changing roles
Couples need to break gender norms and focus on how to support one another primary needs throughout the transitional period
Prepare for a dynamic change when one or more partners go back to work and understand that it may feel like a bubble has burst
Have conversations with your partner, be open and honest, and be proactive

How to support yourself?

Talk to someone if you can not manage or navigate your anxieties! Your mental health and well-being are top priorities, and trained professionals can help support you.
Allow yourself to feel what you feel and prepare for the fact that feelings may come up
Make a plan for pumping if this is something you are partaking in
Secure childcare and avoid scheduling your first day of work with the first day of daycare so that you can feel settled and not everything is happening simultaneously!

Ultimately, know that your feelings are valid. Understand your values and make a plan for yourself. Give yourself a break and keep your expectations to a reality. You can do this!

Spring into all the Feelings

Mon, 24 Nov 2025 18:16:14 GMT

Spring into all the Feelings

As the winter comes to an end and spring rolls in, many of us may feel a sense of relief and optimism. The longer days, warmer temperatures and blossoming flowers can be a breath of fresh air after months of cold and darkness. However, for some individuals, the change in weather can also have a significant impact on their mental health. Here are a few ways in which the transition to spring weather can affect mental health:

1. Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that occurs during the fall and winter months when there is less sunlight. However, some people may also experience SAD during the spring and summer months as the days become longer and the weather warms up. This can cause a disruption in the body’s natural circadian rhythm and lead to symptoms such as fatigue, irritability, and difficulty sleeping.

2. Anxiety

While the change in weather may bring a sense of renewal and excitement, it can also trigger anxiety for some people. The pressure to be active and social in the warmer months, or the fear of missing out on summer events and activities, can lead to feelings of overwhelm and stress.

3. Allergies

As the flowers and trees begin to bloom, many people experience seasonal allergies. The physical symptoms such as itchy eyes, sneezing and congestion can be uncomfortable enough, but they can also have a negative impact on mood and mental health. Studies have shown that allergies can increase the likelihood of mood disorders and worsen symptoms of anxiety and depression.

4. Mood Boost

On the positive side, the sunshine and warmer weather can provide a much-needed mood boost for some people. Exposure to sunlight increases the production of Vitamin D, which has been linked to lower rates of depression and anxiety.

In conclusion, while spring weather can bring a range of emotions, it’s important to be aware of how it can affect our mental health. If you or someone you know is experiencing negative symptoms related to the change in weather, it’s important to seek support from friends, family, or a mental health professional. Additionally, practicing self-care techniques such as getting enough sleep, exercise, and spending time outdoors in the sunlight can also help reduce symptoms and promote mental wellness.

New year… new energy.

Mon, 24 Nov 2025 18:15:22 GMT

New year… new energy.

New year… new energy

The New Year offers an opportunity to start things on a fresh slate. It is our time for letting go of the old to make way for the new. If you have been going round in circles previously, it is time to let go of the energies that have kept you stuck. If you have been distracted along the way last year, it is time to once again set your priorities straight. Here are just a few of our faves on how we can all reset for the new year with positive new energy!

Clear out the physical clutter around you- I live by the motto “A cluttered space is a cluttered mind”

Energy Cleanse- Your aura is EVERYTHING!

Change the color of your wardrobe- Used to wearing black or something dull? Well, add some color to your wardrobe this year. A little color in your life is good!

Practice forgiveness (or not?)- Forgiveness releases you from toxic energies. Not ready to forgive? Then don't allow yourself to heal and release the negativity that is holding you back from moving on.

Be ok with saying no- This might just be the most important one! In order to maintain our own peace we sometimes have to say no to others and that’s ok!

Love yourself- Ok, maybe this is the best tip of all…to be able to live fully in the new year you really have to start by loving yourself. You’re you for a reason and you’re awesome so why not let the world know too!

Manifest that S$!t

Mon, 24 Nov 2025 18:14:48 GMT

Manifest that S$!t

With 2021 coming to an end, now is a perfect time to start thinking about what you want your 2022 to look like! Here are a few Manifesting must haves to get you started!

1. Be clear of what you want...

2. Figure out how what you want makes you feel...

3. Create a plan- and stick to it...

4. Practice gratitude and radical kindness...

5. Address limiting beliefs...

6. Trust the process...

7. Raise your vibration...

8. Don't be afraid to receive and acknowledge signs from the universe...

La Luna is all about manifesting what you want from the universe and we're here to help! Join us December 16th at 6pm for our vision board workshop and let's create our New Year!

Love ya, bye!

HOW TO CELEBRATE EMOTIONAL WELLNESS MONTH

Mon, 24 Nov 2025 18:13:43 GMT

HOW TO CELEBRATE EMOTIONAL WELLNESS MONTH

October is Emotional Wellness Month so let's try to take an opportunity to take control of life’s daily stresses and balance our mind/body emotional wellness.

Healthy diet: Studies have shown a “food-mood connection.” Simply, if you eat good food, you feel better, have more energy, and can improve your quality of sleep. La Luna has teamed up with Dish You Well to help our clients with understanding how healthy food habits can affect your mood/emotion and lifestyle.

Check in with a friend: Research shows that connecting with loved ones is beneficial to our health. During Emotional Wellness Month, schedule some quality time with friends. You’ll both benefit from some extra emotional support and love.

Learn a new coping skill: Do you have some go-to coping skills for when you feel overwhelmed or anxious? Take some time to develop a list of simple activities like breathing exercises, yoga, and drawing that help you calm down and self-soothe in difficult emotional times

Quality Sleep: Sleep is essential. Quality sleep allows you to think clearly and more focused. Seek to clock in eight hours, the optimal amount of sleep, by, turning off digital devices an hour before bed.

Opt-in to emotional wellness month by slowing down, checking in with your emotions, and connecting with your loved ones.

Fall into Autumn and fall in love with your skin

Mon, 24 Nov 2025 18:12:19 GMT

Fall into Autumn and fall in love with your skin

Now that summer is coming to an end that doesn't just mean change in weather it also means change in your skincare routine! Self-care is also loving and taking care of your skin.

Here are La Luna's 6 essential fall skincare tips to change it up

Hydrate with Elastin, Collagen or Aloe for sensitive skin to hydrate the skin!
Switch to a thicker moisturizer.
Use a lip moisturizer and add eye cream. If these two things weren’t already a part of your skincare regimen, they should be during the cooler month
Don't stop using sunscreen!
Add Vitamin C to your regime, this vitamin is great for boosting collagen, pigmentation and gives a brighter complexion.
Add a humidifier into your life. The more moisture in the air the more moisture in your skin!

How to make yourself a priority

Mon, 24 Nov 2025 18:10:08 GMT

How to make yourself a priority

Say no to things that don’t bring you happiness

Say no to things you don’t want to do, to avoid resentment

Say no to things when you need your alone time

Get enough “me time”

Speak kindly to yourself

Work towards your dreams and goals

Treat yourself to something nice

Do what you need to do to be happy

Small things you can do to make your Day Better

Mon, 24 Nov 2025 18:09:15 GMT

Small things you can do to make your Day Better

Do the things that make you happy

Meditate

Drink lots of water

Eat Healthy

Get plenty of sleep

Make your bed in the morning

Listen to new music

Don’t compare yourself to others

Read a book

Spend time outside

How to relax when you're feeling stressed

Mon, 24 Nov 2025 18:08:08 GMT

How to relax when you're feeling stressed

Diffuse essential oils

Stretch/ yoga

Clear your mind

Finish a small task you've been avoiding

Deep breaths

More deep breaths

Watch a show that makes you laugh

Drink hot tea

How to build your confidence

Mon, 24 Nov 2025 18:07:11 GMT

How to build your confidence

Don’t compare yourself to others

Talk to yourself the same way you’d talk to a friend

Repeat self love affirmations every morning

Wear things that make you feel good

Stand up for yourself

Spend time with positive people who make you feel good

Take care of you body

Do things that make you happy

Self Love Affirmations

Mon, 24 Nov 2025 18:06:14 GMT

Women Celebrities with your Sign

Consistency is more important than perfection

A little progress each day adds up to big results

A negative mind will never give you a positive life

Remember the reason you are doing this is to make your life better

A girl who is doing big things can not let small things get to her

Be the person you want to have in your life

If you want to fly, give up everything that holds you down

Don't give up on the person you're becoming

Show yourself how much you can depend on the person you’ve become

Stop being so afraid to be confident

Women Celebrities with your Sign

Mon, 24 Nov 2025 18:05:05 GMT

Women Celebrities with your Sign

Aries-

Reese Witherspoon
Sarah Jessica Parker
Lady Gaga

Taurus-

Megan Fox
Jessica Alba
Queen Elizabeth II

Gemini-

Stevie Nicks
Courtney Cox
Amy Schumer

Cancer-

Meryl Streep
Selena Gomez
Kristen Bell

Leo-

Mila Kunis
Lisa Kudrow
Dua Lipa

Virgo-

Beyonce
Blake Lively
Zendaya

Libra-

Kim Kardashian
Hilary Duff
Halsey

Scorpio-

Scarlett Johansson
Julia Roberts
Katy Perry

Sagittarius-

Britney Spears
Taylor Swift
Miley Cyrus

Capricorn-

Betty White,
Zooey Deschanel
Regina King

Aquarius-

Jennifer Anniston
Megan thee Stallion
Oprah Winfrey

Pisces-

Rhianna
Drew Barrymore
Rebel Wilson

Self Care Tips

Mon, 24 Nov 2025 18:02:42 GMT

Self Care Tips

Take yourself to lunch

Don’t forget to wash your face before bed

Spend time with people who make you laugh

Spend more time with people who make you feel good and less with those who don’t

Stop putting all your focus on things you can not control

Don’t push aside your needs to fulfill others needs

Talk to yourself the same way you’d talk to a friend

Do at least one thing a day for yourself

Getting to know the signs

Mon, 24 Nov 2025 18:01:36 GMT

Getting to know the signs

Aries-
fire sign, cardinal sign, outspoken & ambitious

Taurus-
earth sign, fixed sign, stubborn, hardworking and

Gemini-
air sign, mutable, double personalities & social butterflies

Cancer-
water sign, cardinal sign, caring & family oriented

Leo-
fire sign, fixed sign, loyal & generous

Virgo-
earth sign, mutable, good sense of humor & critical

Libra-
air sign, cardinal sign, flirty & indecisive

Scorpio-
water sign, fixed sign, jealous & loves deeply

Sagittarius-
fire sign, mutable, optimist & impatient

Capricorn-
earth sign, cardinal sign, hard working & patient

Aquarius-
air sign, fixed sign, detached & free spirited

Pisces-
water sign, mutable, artistic & wise

Fire, Water, Air & Earth Signs

Mon, 24 Nov 2025 17:59:36 GMT

Fire, Water, Air & Earth Signs

Fire
signs are Leos, Aries and Sagittarius. They are spontaneous and impulsive. They also get along with other fire signs very well.

Water
signs are Cancers, Scorpios and Pisces. They are sentimental and sensitive. Water signs are also known to be intuitive.

Air
signs are Geminis Libras and Aquarius adventurous and intelligent. A lot of air signs are also known to be indecisive.

Earth
signs are Taurus, Capricorns and Virgo calm and easy going. Earth signs are also known to like having a routine.

2 Truths & A lie Astrology Style

Mon, 24 Nov 2025 17:57:55 GMT

2 Truths & A lie Astrology Style

Aries-
thoroughly thinks out a decision (lie)
courageous (true)
energetic (true)

Taurus-
their opinion could easily be changed (lie)
good friend (true)
enjoy good things in live (true)

Gemini-
no sense of humor (lie)
knowledgeable (true)
noisey (true)

Cancer-
moody (true)
intuitive (true)
tend to overshare (lie)

Leo-
not the jealous type (lie)
very honest (true)
care a lot about their looks (true)

Virgo-
Patient (true)
reliable (true)
not independent (lie)

Libra-
relate well to people (true)
easily makes decisions (lie)
good mediator (true)

Scorpio-
does not hold a grudge (lie)
keeps a lot to themselves (true)
very lovable (true)

Sagittarius-
very patient (lie)
independent (true)
loyal (true)

Capricorn-
poor work ethic (lie)
realistic (true)
stubborn (true)

Aquarius-
get bored easily (true)
brutally honest (true)
you can wrong them and they'll still trust you (lie)

Pisces-
empathetic (true)
sensitive (true)
vindictive (lie)

Positive Ways to Spend your Free Time

Mon, 24 Nov 2025 17:55:08 GMT

Positive Ways to Spend your Free Time

Going for a walk
Reading a new book
Making a new recipe
Catching up with friends
A new workout
Yoga
Riding a bike
Start a new hobby
Take a drive
Learn about something new

Tarot in Therapy

Mon, 24 Nov 2025 17:48:45 GMT

Tarot in Therapy

I am a huge advocate for unconventional mental health treatments. It is fascinating to explore the many things my clients find therapeutic,and I am always determined to research and integrate these topics into our sessions. Whenever I feel lost and confused in my life, I turn to tarot. There is something about receiving a tarot reading that provides me with a sense of clarity and hope. If you ask me, tarot can serve as a powerful healing tool. The cards offer room for vulnerability and help people talk about things theymay not have otherwise felt comfortable bringing up in conversation.

Benefits of Tarot

Tarot can help to:

Gain insight
Stimulate intuition
Enhance spirituality
Empower clients
Provide a new perspective
Facilitate conversation

If you’re interested in learning more about what I specialize in, or would like to receive a tarot reading, you can check out my Instagram page @rosequartzcounseling.

Nicole Messink, MS, LAC

Things you didn’t know astrology could tell you

Mon, 24 Nov 2025 17:31:29 GMT

Things you didn’t know astrology could tell you

When it is a good time to make big decisions, such as move or sign a contract.
Your moon's house placement helps determine what you can easily manifest.
How you communicate is determined by your mercury sign.
How you love and want to be loved is determined by your venus sign.
Your North node is your purpose and where your soul wants to go, opposed to the south node that reflects on your past life.

6 reasons why nature based therapy is beneficial

Mon, 24 Nov 2025 17:29:03 GMT

6 reasons why nature based therapy is beneficial

With the start of spring and summer looming around the corner, I wanted to write the first blog for La Luna Counseling and Wellness about the benefits of incorporating nature in therapy. Nature and being outside have so many positive attributes and mixing that with therapy, which is wonderful for your mental health, can only bring about positivity. Here is a list of 6 reasons why being outside is important!

Natural Light - Being indoors with lamps and light fixtures and (yuck) fluorescent light bulbs are not helpful for our eyes and our bodies. Natural light has juicy Vitamin D that our body craves. Utilizing that natural light in its prime during the summer, is a perfect way to soak up all the natural vitamins.
Feeling Happier - The wind against our skin, sand between your fingers, or grass tickling your toes can bring up memories and make us smile.
Overstimulation - Between phones and computers and TVs, our brain has been overstimulated with noise and lights. Taking a break and breathing in some fresh air can calm the brain.
Vitamin D - Who doesn’t want some free and natural vitamin D from the sun?!
Strengthens immune system- As much as dirt and germs might gross you out, it’s healthy for you! Our body needs germs in order to build up our immune system. You can’t be healthy without working out that immunity.
Creativity and the color green - It is proven that the color green enhances our creativity! Did you know that?

What’s the bottom line from all of these bullet points? GET OUTSIDE!