Choosing the right therapist can be one of the most meaningful decisions you’ll make for your mental health and overall well-being. Whether you’re struggling with anxiety, depression, trauma, relationship issues, grief, or simply feeling stuck, the right therapist can help you find clarity, healing, and growth. If you’re located in or around St. Louis, Missouri, and looking for a trusted, experienced, and compassionate provider, this guide will help you understand what to look for and how to take the next step. At Pearlman & Associates, we specialize in personalized, evidence-based therapy for individuals, children, teens, couples, and families across the St. Louis area. We believe that finding the right therapist—not just any therapist—is key to meaningful and lasting change. Step 1: Know What You Need Before you search for a therapist in St. Louis, take a moment to reflect on why you’re seeking therapy. Understanding your needs can help you narrow down the type of provider, therapy approach, and format that’s right for you. Here are some common areas people seek support for: Anxiety or chronic worry Depression or sadness that won’t go away Relationship conflict or couples therapy Trauma or PTSD Grief and loss Low self-esteem ADHD or executive functioning challenges Parenting support Life transitions or stress Once you have clarity about your concerns, it becomes easier to look for a St. Louis therapist who specializes in those areas. Step 2: Search for Licensed Professionals When researching therapy providers, it’s critical to ensure the therapist is licensed in Missouri. Common mental health credentials include: LCSW – Licensed Clinical Social Worker LPC – Licensed Professional Counselor LMFT – Licensed Marriage and Family Therapist Licensed professionals have completed extensive education, supervised clinical experience, and passed state licensing exams. At Pearlman & Associates, our clinicians are licensed and experienced therapists in Missouri, offering high-quality therapy tailored to each client’s unique needs. Step 3: Prioritize Fit, Comfort, and Connection One of the most important factors in the success of therapy is the relationship between you and your therapist. Feeling emotionally safe, respected, and understood allows you to open up, build trust, and do the work that leads to healing. During an initial intake session or consultation, ask yourself: Do I feel comfortable sharing with this person? Does the therapist listen and validate my experiences? Do I feel seen and not judged? At Pearlman & Associates, we prioritize empathy, connection, and a safe space where clients of all backgrounds feel supported and accepted. Whether you’re coming to therapy for the first time or returning after a break, we’ll meet you with care, professionalism, and compassion. Step 4: Consider Therapy Format (In-Person vs. Online) Today’s therapy landscape includes both in-person therapy in St. Louis and online therapy for Missouri residents. Each option has its advantages: In-person therapy allows for deeper connection in a traditional setting. Our modern offices in Creve Coeur offer a warm, calming environment. Telehealth therapy is convenient and accessible, especially for clients with busy schedules, health concerns, or transportation challenges. We offer secure online therapy sessions across Missouri. At Pearlman & Associates, we offer flexible therapy options, so you can choose the format that works best for your lifestyle. Step 5: Look at Specialties and Approaches Therapists may use different therapeutic models depending on their training and your goals. Some common, evidence-based approaches include: CBT (Cognitive Behavioral Therapy) – helpful for anxiety, depression, and negative thought patterns. Mindfulness-Based Therapy – focuses on staying present and managing stress. Trauma-Informed Care – honors your story, builds safety, and avoids re-traumatization. Strength-Based Therapy – builds confidence and identifies inner resilience. Ask potential therapists what approaches they use and why. A good therapist will be open about their methods and how they can support your specific goals. Step 6: Evaluate Logistics (Insurance, Cost, Availability) Practical considerations are also important: Insurance – Check whether the provider accepts your plan or offers private pay options. Cost – Many therapists offer sliding scale fees. Availability – Consider their office hours, wait times, and frequency of sessions. At Pearlman & Associates, we aim to make therapy accessible. We accept several insurance plans and offer out-of-pocket options for clients without coverage. Our admin team can help verify benefits and answer any questions you have. Step 7: Read Reviews and Recommendations Online reviews, referrals from your physician, or recommendations from friends can also help guide your search. Look for therapists in St. Louis who consistently receive praise for being warm, effective, and client-centered. We’re proud of the strong reputation our practice has built in the St. Louis mental health community. Many of our clients come through word of mouth—people telling others about the change, clarity, and healing they’ve experienced with us. Why Pearlman & Associates? Located in the heart of St. Louis County, Pearlman & Associates is a highly regarded mental health therapy practiceoffering a wide range of services for children, teens, adults, couples, and families. We bring together a team of experienced LCSWs who are passionate about helping clients live better, healthier, and more fulfilling lives. We specialize in: Anxiety and depression treatment Trauma and PTSD therapy ADHD and executive functioning support Couples and family counseling Grief and loss LGBTQ+ affirming therapy Self-esteem and identity work Support for healthcare providers and professionals Whether you’re looking for short-term support or long-term growth, we’re here to walk beside you. Final Thoughts The search for the right therapist in St. Louis doesn’t have to be overwhelming. By clarifying your needs, checking credentials, and seeking someone who makes you feel safe and seen, you’re already taking courageous steps toward better mental health. At Pearlman & Associates, we believe that therapy is not just for when something is wrong—it’s for when you’re ready to grow. If you’re feeling overwhelmed, stuck, hurt, or just know that something needs to change, we’re here to help. Let’s Take the First Step Together Contact Information:Samantha Pearlman, LCSW & Sydnee Maberry, LCSW📞 Phone: 314-942-1147📧 Email: receptionist@stlmentalhealth.com
Back-to-School Stress: What Parents Can Expect in the First Few Weeks (and How to Help) By Samantha Pearlman, LCSW & Sydnee Maberry, LCSW – Pearlman & Associates, St. Louis Mental Health Therapists 655 Craig Road, Suite 300, St. Louis, MO 63141 | 314-942-1147 | STLmentalhealth.com The backpacks are packed, the hallways are buzzing, and the school year is officially underway here in St. Louis. For many families, the first few weeks of school can feel like a whirlwind of emotions—excitement mixed with nerves, new routines, and plenty of growing pains along the way. At Pearlman & Associates, we often tell parents: expect the adjustment period. Kids don’t flip a switch from “summer mode” to “school mode” overnight. Anxiety, stress, fatigue, and social challenges are all normal in these early weeks. The key is knowing what’s typical, what to watch for, and how to help. Here are 15 things you may notice—and how to support your child through them. Tired kids – Early mornings and long days take a toll. Expect crankiness and meltdowns. Prioritize early bedtimes, even on weekends, to help reset their sleep cycle. Stomachaches and headaches – Stress often shows up physically. If your child frequently complains, acknowledge their discomfort, then teach calm-breathing or grounding techniques to ease the tension. Emotional ups and downs – It’s common for kids to hold it together at school, then fall apart at home. Samantha Pearlman, LCSW, notes: “Your child may seem like two different kids—the one who copes all day and the one who unravels at home. Home is their safe place, so expect bigger emotions there.” Forgetfulness – New schedules mean kids may forget homework, lunches, or gym shoes. Instead of punishment, help them create checklists and routines to build confidence. Increased screen cravings – After a long day, many kids want to escape into their phones, YouTube, or gaming. Set gentle but firm boundaries on screen time and encourage outdoor play, downtime, or family connection instead. Hunger and mood swings – Kids burn through energy fast. Balanced snacks and steady hydration can help avoid after-school “hanger.” Social stress – Friend groups shift, and navigating lunch tables can feel intimidating. Sydnee Maberry, LCSW, says: “Ask open-ended questions like, ‘Who did you spend time with today?’ instead of pushing for details they may not be ready to share.” Academic jitters – Even strong students may worry about keeping up. Praise effort over grades and remind them it’s normal to take time adjusting to new expectations. Resistance in the mornings – Tears, slow-moving kids, or arguments are common. Keep mornings calm by prepping clothes, lunches, and backpacks the night before. Less talking, more listening – Kids may not want a long lecture after school. Sometimes the best thing parents can do is sit close, listen, and let them decompress without pressure. Sunday night anxiety – Worries often spike before a new week. Create relaxing Sunday rituals—family dinner, quiet reading, or a calming walk together. Testing limits – Some kids push back against new teachers, rules, or routines. Respond with consistency, empathy, and clear expectations rather than harsh punishments. Signs of bigger struggles – Normal adjustment stress usually eases in 2–3 weeks. If your child shows ongoing sadness, avoids school, or struggles to function day to day, it may be more than typical stress. Parents’ own stress – Back-to-school transitions impact the whole family. Give yourself grace and remember that your calm presence helps your child feel grounded. Knowing when to seek help – Samantha Pearlman reminds parents: “If anxiety or depression is interfering with your child’s daily life, therapy can make a huge difference. You don’t have to wait until it gets worse to reach out.” Final Thoughts The first few weeks of school are often messy—full of tears, laughter, growth, and adjustment. That’s normal. With patience, good sleep, healthy meals, limited screens, and plenty of listening, kids and teens usually settle into their new routine. But if your child continues to struggle with anxiety, stress, or depression, professional support can provide the tools they need to thrive. At Pearlman & Associates, we work with children, teens, and families across the St. Louis area to navigate school stress, build coping skills, and improve mental health. 📍 Pearlman & Associates – 655 Craig Road, Suite 300, St. Louis, MO 63141 📞 314-942-1147 🌐 STLmentalhealth.com Article also appeared in Creve Coeur, Missouri Patch
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At Pearlman & Associates, protecting your privacy is a priority. This policy explains how we collect and use your phone number, SMS, and email for communication related to your care. Information We Collect We collect your phone number and email address during intake or when you update your information. How We Use Your Information Your contact information is used only for purposes related to your care, including: Appointments: Scheduling, confirmations, and reminders. Billing/Payments: Invoices, receipts, and payment notifications. Treatment-Related Updates: Follow-up information or resources related to your care. How We Communicate Phone/SMS: For reminders or urgent updates. Standard text/data rates may apply. Reply “STOP” to opt out. Email: For confirmations, billing, or treatment-related updates. We use secure systems as required by HIPAA. Your Privacy We do not sell or share your contact information. We protect your information according to HIPAA and limit access to authorized staff. You may request updates, changes, or opt out of communications at any time. Contact Us For questions or concerns, please contact: Pearlman & Associates655 Craig Road, Suite 300St. Louis, MO 63141314-942-1147
I Wish My Parents Had Taught Me This: 15 Tips to Raise Healthy, Happy, Successful, Kind, and Compassionate Kids By Dr. Bryan Pearlman If you’re a parent, educator, or mental health professional, chances are you’ve wondered: Why didn’t anyone teach me how to handle my emotions? Why is parenting so hard sometimes? Am I doing enough for the kids in my life? Most of us are trying to raise emotionally healthy children while unlearning old patterns ourselves. The good news? You don’t have to be perfect—you just need to be present, consistent, and open to growth. Here are 15 essential tips for raising kind, confident, emotionally intelligent kids (and doing a little healing along the way). 1. Connect Before You Correct Kids are more likely to listen when they feel safe and connected. Before jumping into discipline, pause and ask, “What does this child need right now?” ✅ Learn more about trauma-informed parenting at the Child Mind Institute. 2. Teach Emotional Vocabulary Help kids name their feelings beyond “mad” or “sad.” Teaching emotional language builds self-awareness and reduces outbursts. 🛠 Try using visuals like The Zones of Regulation to explore emotions in a child-friendly way. 3. Model the Behavior You Want to See Children learn by watching. If we want respect, kindness, and calm—we need to show it, even during stressful moments. 📚 Educators: Explore SEL (Social Emotional Learning) tools at CASEL.org. 4. Discipline Is Not Punishment Discipline means to teach, not to shame. Use logical, consistent consequences with warmth. 💡 Learn more at Conscious Discipline for home and school settings. 5. Praise Effort, Not Just Outcome Instead of “you’re so smart,” try “I’m proud of how hard you worked.” This builds intrinsic motivation and resilience. 🔁 Grow a strong mindset with tips from Mindset Works. 6. Let Them Struggle (With Support) Kids need opportunities to solve problems, fail safely, and learn grit. Be nearby, but let them figure things out. 7. Apologize When You Mess Up When you yell, overreact, or make a mistake—own it. This teaches accountability and builds trust. 🧠 Healthy modeling helps kids develop emotional security. 8. Give Choices, Not Ultimatums Offer age-appropriate choices to empower children and reduce power struggles. 🌱 Visit Zero to Three for early childhood development tools and strategies. 9. Set Loving Boundaries Boundaries aren’t harsh—they’re protective. When paired with connection, they teach respect and self-regulation. 10. Normalize Big Emotions Crying, anger, anxiety—these are not “bad behaviors.” They are signals. Normalize feelings and teach healthy ways to process them. 🧰 See NAMI’s Family Resources for support on children’s mental health. 11. Create Connection Rituals Simple routines like bedtime chats or after-school walks deepen emotional bonds. They don’t take much time but create lasting impact. 🔁 Try “high/low” daily check-ins: “What was the best part of your day? What was the hardest?” 12. Validate Before You Fix Instead of jumping to solve, start by listening. “That sounds frustrating. Do you want help problem-solving or just someone to hear you?” 💬 Emotional validation builds self-esteem and trust. 13. Make It Safe to Talk Children are more likely to confide in adults who respond calmly. Your reactions shape their future willingness to ask for help. 📞 Immediate support available at the 988 Lifeline – call or text 988 for 24/7 mental health help. 14. Teach Through Mistakes Mistakes are learning opportunities, not proof of failure. Respond with curiosity, not criticism. “What did you learn from that? What could you try differently next time?” 15. Heal Your Inner Child Too Parenting, teaching, or supporting kids will bring up your own childhood experiences. Let it. Then do the work. 🎯 Find a licensed therapist at Psychology Today or explore support at Mental Health America. Final Thoughts: Raise Kids Who Don’t Need to Recover from Their Childhood We won’t always get it right—and that’s okay. Parenting, educating, and mentoring are journeys of progress, not perfection. Start with one small shift: more empathy. More listening. More modeling. The next generation deserves adults who are doing the work. And so do we. Let’s raise a generation that knows how to feel, how to connect, and how to grow. 💬 Need Support? Dr. Bryan Pearlman works with parents, educators, youth, and organizations to create mentally healthy environments and strong emotional connections. 📍 In-person & virtual services available 🔗 Visit STLmentalhealth.com 📧 Email: bryan@stlmentalhealth.com 📞 Call: (314) 942-1147 About the Author Dr. Bryan Pearlman holds a Doctorate of Education (EdD) from Maryville University, a Master’s of Social Work (MSW) from Louisiana State University, a Master’s of Education (MA) from Lindenwood University, and a Bachelor’s of Education (BA) from the University of Missouri. He is a former school principal and teacher, keynote speaker, and adjunct professor of educational psychology. He is the author of multiple books including: The Anxiety Cheat Code: A Practical Guide To Conquering Overthinking, Panic Attacks & Worrying ADHD Is My Superpower: Thriving With Executive Function Challenges Maslow Before Bloom: Basic Human Needs Before Academics From Struggles to Successes: A Handbook for Parents & Educators Dr. Pearlman is co-founder of the nonprofit Distinguished School of Mental Health & Wellness (DSMHW), and was named a 2024 Top 30 Global Guru for leadership in mental health education and training. parenting tips for emotional health how to raise kind and compassionate kids trauma-informed parenting techniques emotional regulation for children parenting advice from mental health professionals social-emotional learning for educators therapy and parenting support St. Louis mental health resources for teachers and parents
10 Free (or Low-Cost) Ways for Educators to Improve Mental Health During the Summer Teaching is one of the most meaningful—and mentally demanding—professions. The emotional labor, constant decision-making, compassion fatigue, and high-stakes pressure of working in education can take a toll over the course of the school year. That’s why summer isn’t just a break—it’s a chance to intentionally reset, recover, and reconnect with your sense of self. But improving your mental health doesn’t have to mean spending hundreds of dollars on retreats or therapy (though both are great if accessible). You can significantly boost your emotional well-being through free or low-cost strategies that recharge your mind, body, and spirit. Here are 10 free or budget-friendly ways educators can improve their mental health over the summer. Reconnect With Nature Spending time outdoors is one of the most powerful and accessible mental health tools. A walk in the park, sitting by a lake, hiking a trail, or even tending to a small garden can reduce stress hormones and improve mood. Just 20 minutes of nature exposure daily has been shown to lower cortisol levels. Try this: Visit a local park, nature preserve, or botanical garden. Make a goal to “unplug” and just observe your surroundings—engaging all five senses. Read a Book That Refuels You You’ve spent the year reading lesson plans and grading essays. Now it’s your turn. Choose a book that feeds your soul—whether it’s personal development, fiction, poetry, or humor. Reading can shift your perspective, spark inspiration, and improve focus. Recommended low-cost reads: “The Gifts of Imperfection” by Brené Brown “Atomic Habits” by James Clear “The Comfort Book” by Matt Haig “The Anxiety Cheat Code” by Dr. Bryan Pearlman (free PDF often available for educators) Check your public library or use apps like Libby or Hoopla for free digital access to thousands of books. Listen to Mental Health Podcasts Podcasts are a free, portable way to get insight, encouragement, and expert advice on mental health. Whether you’re driving, folding laundry, or walking the dog, there’s always time for a dose of motivation or mindfulness. Top podcast picks for educators: The Cult of Pedagogy (for practical teaching strategies and reflection) The Happiness Lab (based on Yale’s science of well-being course) Ten Percent Happier (mindfulness and mental wellness) Educator Wellness Project (focused on teacher burnout and recovery) Create a Morning Ritual You may have rushed mornings during the school year, but summer gives you the opportunity to design a gentle, intentional start to your day. Morning rituals reduce anxiety and provide a sense of control. Try this: Wake up without an alarm Make a cup of tea or coffee Journal for 5 minutes (use a prompt like “What do I need today?”) Go outside for light and movement Practice gratitude or deep breathing This costs nothing—but the impact on your mindset can be huge. Join a Free or Low-Cost Online Course Summer is a great time to learn for you, not just for students. Platforms like Coursera, edX, and FutureLearn offer free mental health, mindfulness, and self-care courses from universities around the world. Recommended options: The Science of Well-Being (Yale University – free on Coursera) Positive Psychiatry and Mental Health (University of Sydney) Mindfulness for Wellbeing and Peak Performance (Monash University) Practice Saying “No” Without Guilt Many educators are “givers”—but summer is a time to practice healthy boundaries. That means not saying yes to every project, favor, or invite. Preserving your peace is a form of mental health maintenance. Try this script: “I really appreciate the invite/offer, but I’m focusing on my rest and personal wellness this summer. I hope you understand.” Learning to protect your energy doesn’t cost a thing—but pays dividends. Get Moving—Your Way You don’t need a fancy gym membership to boost your mental health through movement. Walking, dancing, yoga, and even stretching can all release endorphins and ease anxiety. Free ideas: YouTube channels like Yoga with Adriene Free city-sponsored outdoor classes Dance to a playlist in your living room Walk your neighborhood with a podcast The key is to move in a way that feels joyful—not punishing. Declutter One Small Space Cleaning out a drawer, cabinet, or closet can feel surprisingly therapeutic. Clutter can increase feelings of overwhelm, while organizing just one area can give you a sense of accomplishment and calm. Try this: Pick one small space (your desk, car, pantry) and commit 20 minutes to decluttering. Donate what you can. Toss what you don’t need. Enjoy the mental clarity that follows. Write a “Summer Joy List” Mental health improves when we have things to look forward to—especially small pleasures. Create a list of 20 things that bring you peace, laughter, or comfort, and aim to do several each week. Examples: Visit a farmers market Have a solo picnic Watch a sunset Bake something new Do a puzzle Rewatch a childhood favorite movie Most of these can be done for free or under $10. Reach Out and Reconnect Educators often feel isolated—especially after high-stress years. Summer is a great time to reconnect with people who make you feel safe, valued, and supported. Connection is a powerful antidote to burnout. Ideas for low-cost connection: Coffee or a walk with a friend A phone call to someone you’ve lost touch with Starting a group text with uplifting messages Sending a handwritten note Remember: you don’t need to go through life—or healing—alone. Final Thoughts from Dr. Bryan Pearlman You can’t pour from an empty cup, and you shouldn’t have to. Summer is your invitation to rest, reflect, and restore. While therapy, retreats, or wellness apps can be helpful, they’re not always necessary to experience real relief and growth. You can take care of your mental health using the most important tools you already have—your time, intention, and compassion for yourself. Educators, you give so much. This summer, give back to yourself. Dr. Bryan Pearlman is a veteran educator, therapist, keynote speaker, and the author of Maslow Before Bloom, The Anxiety Cheat Code, and other books about education and […]
10 Tips for Finding the Right Therapist or Counselor By Dr. Bryan Pearlman Pearlman & Associates | STLmentalhealth.com | 314-942-1147 | bryan@STLmentalhealth.com 655 Craig Road, Creve Coeur, MO 63141 Seeking support for your mental health is a sign of strength, not weakness. Whether you’re dealing with anxiety, depression, trauma, or simply want to better understand yourself, working with a compassionate and skilled St. Louis therapist or St. Louis counselor can help you move forward with confidence and clarity. But finding the right therapist can feel overwhelming. With so many professionals available, how do you know who’s right for you? The therapeutic relationship is a key predictor of positive outcomes—so fit truly matters. Below are 10 helpful tips to guide your search for St. Louis therapy that works for your unique needs. 1. Clarify Your Reasons for Seeking Help Before searching, get clear on what you’re hoping to gain from therapy. Are you looking to manage anxiety, work through grief, improve your relationships, or build coping strategies for stress? Understanding your goals will help you find a St. Louis therapist whose expertise aligns with your needs. 2. Learn About Different Types of Providers Therapists come from a variety of educational and professional backgrounds. Some may be Licensed Professional Counselors (LPCs), Clinical Social Workers (LCSWs), Psychologists (PhDs or PsyDs), or Marriage and Family Therapists (LMFTs). Each brings a unique perspective. If you think you may need medication in addition to therapy, you may want to consult a psychiatrist or a team that offers coordinated care. 3. Use Trusted Online Directories Online tools can streamline the process. Reputable directories such as Psychology Today and Good Therapy allow you to filter by location, insurance, therapeutic approach, and issues addressed. Look for St. Louis counseling professionals who specialize in what you’re going through and who offer a treatment approach that resonates with you. 4. Ask for Recommendations Talking to others you trust can be a great starting point. Ask your primary care physician, family, or friends if they have worked with or know of a reputable St. Louis counselor. Personal recommendations often lead to valuable insights into a therapist’s style, warmth, and effectiveness. 5. Consider Their Therapy Approach and Philosophy Therapists use a wide range of approaches. Some are highly structured, such as Cognitive Behavioral Therapy (CBT), while others focus more on open-ended conversation and self-exploration, such as psychodynamic therapy. Others may specialize in trauma work (e.g., EMDR), mindfulness-based therapies, or family systems models. Think about what style you might find most helpful—or be open to exploring new methods with a therapist who can explain their approach clearly. 6. Look for Cultural Competence and Inclusivity Therapy is not one-size-fits-all. It’s important to find someone who respects your cultural background, identity, values, and life experiences. A good St. Louis therapist will create a space where you feel seen and supported without judgment. Don’t hesitate to ask how a therapist incorporates diversity and inclusion into their work, especially if this is important to your sense of safety and trust. 7. Assess Practical Considerations In addition to style and specialty, logistics play a big role in finding the right fit. Ask yourself: Is the office conveniently located (or do they offer teletherapy)? Do their hours work with my schedule? Do they accept my insurance or offer sliding-scale rates? Is the setting comfortable and accessible? These factors help ensure consistency and comfort in your therapy journey. 8. Listen to Your Gut During the First Few Sessions It can take time to open up in therapy, but even from the first session or two, you should feel respected, heard, and emotionally safe. A strong therapeutic alliance—built on trust and non-judgment—is one of the best predictors of successful therapy. If you feel comfortable, seen, and understood, you’re likely on the right track. 9. Therapy Is a Process—Give It Time Therapy isn’t instant—it’s a process that takes time and trust. Many people feel unsure or awkward at first. It may take several sessions to feel comfortable and see progress. Be patient with yourself and your therapist. Let the relationship develop. Real change often unfolds gradually, but the effort is well worth it. 10. It’s Okay to Try Someone Else if It’s Not a Fit Not every therapist will be the right match—and that’s okay. If after a few sessions it doesn’t feel right, you have every right to try someone else. The goal is to find a St. Louis counselor who truly “gets” you and can help you move toward your goals. A quality therapist will understand and support your decision without taking it personally. Helpful National Mental Health Resources If you’re still unsure where to begin or want to educate yourself further, these organizations offer directories, articles, and support: Good Therapy – Offers search tools, education on therapy types, and ethical guidelines. Psychology Today – Features therapist profiles, blog articles, and mental health information. Mental Health America – Includes screening tools, self-help tips, and access to local affiliates. NAMI (National Alliance on Mental Illness) – Provides peer-led support groups and advocacy nationwide. Final Thoughts from Dr. Bryan Pearlman Finding the right St. Louis therapist can be the first step toward feeling better, gaining clarity, and building emotional strength. While it may feel intimidating at first, taking that step is a powerful act of self-care. There’s no “perfect” therapist—but there is likely someone out there who’s perfect for you. Trust yourself in the process, and don’t settle for a relationship that doesn’t feel safe, respectful, and supportive. If you’re ready to begin or just need help navigating your options, you’re not alone. Help is available—and you deserve it. Written by Dr. Bryan Pearlman Pearlman & Associates STLmentalhealth.com 📍 655 Craig Road, Creve Coeur, MO 63141 📞 314-942-1147 ✉️ bryan@STLmentalhealth.com Let this be the season you prioritize your St. Louis mental health—with the right guide by your side!
Summer Mental Health Tips St Louis Mental Health By Dr. Bryan Pearlman Summer in St. Louis brings sunshine, longer days, and plenty of opportunities to focus on well-being. But for many, seasonal changes can also disrupt routines, increase stress, or stir up anxiety and depression. The good news is that small, intentional changes can help boost your mental health and create a strong foundation for the months ahead. Whether you’re already working with a St. Louis therapist or simply looking for ways to stay grounded, these tips can help improve your emotional well-being during the summer season. 1. Soak in Natural Light Sunlight helps regulate mood and sleep by increasing serotonin and melatonin production. Aim for at least 15 minutes outside each day—preferably in the morning. 2. Stay Hydrated and Eat Well What you consume affects how you feel. Drink plenty of water and eat foods rich in nutrients to stabilize energy and mood. A balanced diet supports both physical and mental health. 3. Maintain a Consistent Sleep Schedule Longer daylight hours can interfere with sleep. Try to go to bed and wake up at the same time daily. Quality sleep supports emotional regulation and reduces stress. 4. Move Your Body Exercise, even in short bursts, improves mood and reduces symptoms of depression and anxiety. Walking, swimming, or biking are great summer-friendly activities. 5. Limit Screen Time Spending excessive time on devices—especially social media—can increase stress and anxiety. Take breaks, set limits, and spend more time engaging with the real world. 6. Connect with Others Loneliness can be a risk during the summer, especially for those who are out of school or working remotely. Schedule regular get-togethers or check-ins with friends and family. 7. Set Boundaries Summer often brings increased social invitations. While connection is important, don’t overextend yourself. Learn to say no and honor your emotional limits. 8. Practice Mindfulness Deep breathing, meditation, or simply being present while enjoying a walk can reduce anxiety. Apps like Calm or Headspace can be helpful tools. 9. Find Purposeful Activities Volunteering, creative hobbies, or learning something new can bring meaning and satisfaction. Purpose is a key protective factor for mental health. 10. Know When to Ask for Help If you’re feeling overwhelmed, stuck, or persistently down, reaching out to a St. Louis counselor or St. Louis therapistcan provide relief and guidance. Therapy can help identify underlying issues and offer tools to feel better. For national resources, explore Mental Health America or the National Alliance on Mental Illness (NAMI), which offer free information, support groups, and helplines. While summer may appear carefree, it’s important to acknowledge and care for your mental health—just like your physical health. Practicing small daily habits can make a big difference. Dr. Bryan Pearlman is an educator, therapist, and mental health advocate based in St. Louis, Missouri. For more information or local resources, visit STLmentalhealth.com, call 314-942-1147, or email bryan@STLmentalhealth.com. Pearlman & Associates is located at 655 Craig Road, Creve Coeur, MO 63141. Stay well, and take care of yourself this summer.
Achieve Better Mental Health: 10 Practical Steps from Pearlman & Associates Good mental health is essential to living a balanced, fulfilling life. Pearlman & Associates, a leading St. Louis therapy practice, shares ten practical steps to help enhance your mental wellness: Seek Professional Support: Engage with experienced professionals at our St. Louis counseling center who can guide you through personalized mental health strategies. Stay Active: Regular physical activity can greatly reduce stress and anxiety, improving overall mood. Mindfulness Practice: Incorporate mindfulness techniques to enhance focus and reduce emotional distress. Quality Sleep: Prioritize consistent, restful sleep to support emotional resilience and cognitive clarity. Balanced Nutrition: Maintain a nutritious diet to fuel your body and mind effectively. Social Connections: Foster supportive relationships to build a strong emotional support system. Set Realistic Goals: Establish achievable goals to enhance motivation and personal satisfaction. Limit Screen Time: Reducing excessive screen use can improve mood and mental clarity. Practice Gratitude: Regularly express gratitude to enhance emotional positivity and well-being. Develop Coping Strategies: Equip yourself with healthy coping mechanisms to manage life’s challenges effectively. For professional guidance tailored to your mental health needs, contact Pearlman & Associates, your trusted St. Louis mental health provider. Call: 314-942-1147 Email: receptionist@stlmentalhealth.com Visit: STLmentalhealth.com
25 Tips for Reducing Anxious Feelings By Dr. Bryan Pearlman, Pearlman & Associates 655 Craig Road, Suite 300, St. Louis, MO 63141 314-942-1147 | STLmentalhealth.com Anxiety can feel overwhelming, but there are practical ways to ease those anxious feelings. Here are 25 tips to help you find calm and balance from therapist Dr. Bryan Pearlman. Practice Deep Breathing: Inhale for four counts, hold for four, and exhale for four. Exercise Regularly: Physical activity releases endorphins that reduce stress. Limit Caffeine: Too much caffeine can exacerbate anxiety. Get Enough Sleep: Aim for 7–9 hours per night. Connect with Loved Ones: Talking to someone you trust can help. Practice Mindfulness: Stay present with guided meditations or apps. Eat a Balanced Diet: Avoid sugar spikes that can mimic anxiety symptoms. Challenge Negative Thoughts: Reframe them with positive alternatives. Set Realistic Goals: Avoid overwhelming yourself with too many tasks. Create a Routine: Structure can provide a sense of control. Avoid Overloading Your Schedule: Learn to say no when needed. Write it Down: Journaling helps process and release anxious thoughts. Limit Screen Time: Especially avoid social media comparison traps. Try Progressive Muscle Relaxation: Tense and relax muscle groups to release tension. Spend Time in Nature: A walk outdoors can reduce stress hormones. Focus on Gratitude: Write down three things you’re thankful for daily. Avoid Alcohol: It may increase anxiety in the long run. Learn Coping Strategies: Techniques like grounding can help in the moment. Volunteer or Help Others: Acts of kindness shift focus outward. Use Aromatherapy: Lavender and chamomile can have calming effects. Seek Therapy: A professional counselor can provide tools to manage anxiety. Join a Support Group: Connect with others who understand. Practice Yoga or Tai Chi: These activities combine movement and mindfulness. Listen to Music: Calming music can help regulate your mood. Educate Yourself About Anxiety: Understanding it can reduce fear of the unknown. A goal can be to try to see how many of these tools for anxiety you can use in a week. Try keeping a journal and challenging yourself to try as many as possible each week. You can then track how effective each and all of these have been in reducing your symptoms of anxiety. If anxiety feels unmanageable, reaching out for help is essential. Organizations like Mental Health America and the National Alliance on Mental Illness (NAMI) offer resources, support, and information to help you or your loved ones. At Pearlman & Associates, we specialize in helping individuals navigate anxiety and other mental health challenges. Contact us at 314-942-1147 or visit STLmentalhealth.com to schedule an appointment. You’re not alone, and help is available. Our St. Louis Mental Health Therapists are here days, evenings, and on Saturdays. We see kids, teens, adults, couples, and families. Our office is located in Creve Coeur.
