OUR SERVICES
People First.
Always the whole person.
A SUSTAINABLE MIND (Logo here)
Psychiatry & Counseling
Talk therapy and medication management that work together instead of in separate silos. Your prescriber and your counselor are down the hall from each other, and they actually talk.
Psychiatric evaluation and medication management
Individual counseling for children, teens, and adults
Couples and family counseling
In person and telehealth options available
A SUSTAINABLE LIFE (Logo here)
Primary Care & Wellness
Your body and your mind are not separate departments. Primary care that looks at sleep, hormones, nutrition, and movement alongside everything else.
Primary care and annual wellness visits.
Hormone and metabolic health.
Lifestyle and preventative care.
Coordination with your mental health team.
A SUSTAINABLE PATH (Logo here)
Intensive & Group Care
For seasons when weekly sessions aren't enough. Structured programs and groups with more support, more often, and people going through it alongside you.
Intensive outpatient programming
Group therapy and skills groups
Step-down support after a hard stretch
Our foundation
Six Pillars of Integrated Wellness
A healthy mind rests on more than one thing. These six pillars shape every plan we build with you.
Nutrition
Food is fuel for mood and focus, not just weight. Eating at regular intervals keeps energy and concentration steadier than any single food choice does.
- Eat within an hour of waking
- Include protein at each meal
- Pair carbs with protein or fat
- Keep water within reach all day
- Eat regularly instead of skipping
Sleep
Sleep is when the body repairs, memory consolidates, and mood resets. Consistency of timing does more good than chasing a perfect number of hours.
- Same wake time, seven days a week
- Wind down 30 minutes before bed
- Cool, dark, quiet room
- Keep caffeine to the morning
- Get daylight soon after waking
Movement
Movement lifts mood and focus within minutes, long before it changes fitness. The activity you will actually repeat beats the one that is optimal.
- 20-30 minutes most days
- A short walk after meals
- Break up long sitting each hour
- Some strength work twice a week
- Pick something you enjoy
Connection
Support and belonging buffer stress better than almost anything else on this page. A few close relationships matter more than a wide circle.
- One real conversation a day
- Reach out first, not just back
- Say yes to the small invitation
- Put the phone away when together
- Schedule it like an appointment
Mindfulness
Mindfulness is noticing what you feel before you react to it. It is a skill that builds with repetition, not a mood you have to summon.
- Five slow breaths when tense
- Name the feeling, then decide
- Ten quiet minutes, no phone
- Notice five things around you
- Return without judging the drift
Spirituality
Whatever gives you purpose, hope, and perspective. That may be faith, nature, service, or meaning you build deliberately for yourself.
- Make room for what feels bigger
- Note one thing you're grateful for
- Time in nature or in service
- Reflect on what you value
- Gather with people who share it
Move Your Body
Moving your body helps your brain feel happy and makes it easier to pay attention at school.
- Run, dance, or play outside
- Stretch when you feel wiggly
- Take the stairs
- Move when you feel upset
- Play a game with a friend
Food for Fuel
Food is fuel. Eating at regular times gives you energy to learn, play, and feel steady.
- Start your day with breakfast
- Try one colorful food a day
- Drink water when you're thirsty
- Have snacks at regular times
- Help pick or make one meal
Get Good Sleep
Sleep helps your brain grow, remember what you learned, and handle big feelings the next day.
- Go to bed around the same time
- Screens off before bedtime
- Read or snuggle to wind down
- Keep your room dark and cool
- Wake up around the same time
Mindfulness
A calm body helps make a calm mind. Slowing down helps you notice what you are feeling.
- Breathe in for 4, out for 4
- Notice five things around you
- Ask: how does my body feel?
- Take a break when it's too much
- Put a hand on your belly
Be a Good Friend
We all need people who care about us. Being a good friend also helps you feel less alone.
- Say hi to someone new
- Listen without interrupting
- Ask how someone is doing
- Share when you can
- Tell a grown-up if you're worried
Believe in Something
Hope makes hard days easier to carry. Believing in something bigger helps you keep going.
- Do one kind thing each day
- Think of what you're thankful for
- Find what makes your heart full
- Share your family's traditions
- Help someone who needs it
Developed after the work of Dr. Rakesh Jain and Dr. Saundra Jain, The Science and Practice of Wellness: Interventions for Happiness, Enthusiasm, Resilience, and Optimism (HERO). General wellness information. Not a substitute for care from your health care provider.
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