 Navigating Co-Parenting
Divorce is never easy. It brings with it a whirlwind of emotions, practical challenges, and the difficult task of redefining what “family” looks like. For parents, one of the most important and often most challenging parts of this transition is co-parenting. The truth is—while your marriage may have ended, your role as a parent has not. In fact, your children need you now more than ever to create a stable, supportive environment across both households. Why Co-Parenting Matters Children thrive when they feel safe, loved, and free from ongoing conflict. Research shows that high-conflict divorce can leave lasting impacts on a child’s emotional health. On the other hand, when parents commit to cooperative co-parenting, children are better able to adjust and maintain healthy emotional bonds with both parents. Common Challenges in Co-Parenting
Strategies for Healthy Co-Parenting Here are some practical tools that can help:
A Gentle Reminder Healing after divorce takes time. Co-parenting is a journey, not a one-time agreement. It’s okay if it feels messy at first. What matters most is your willingness to keep trying—for your child’s sense of safety and belonging. If you are struggling to navigate co-parenting, know that you don’t have to do it alone. As a Marriage and Family Therapist, I help parents create workable co-parenting strategies that honor their children’s needs and reduce conflict. With guidance and practice, families can move forward in healthier, more connected ways. By Chasity Hunnings, MS, MFT #CoParenting #Divorce #CoParentingAfterDivorce #HealthyCoParenting #ParentingTips #DivorceSupport #CoParentingStrategies #HealthyCollaboration #ParentingAfterDivorce #ChildWellBeing
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 Deciding to start therapy is a big step, one that takes courage, curiosity, and maybe a little hope that things can feel different. If you’ve never been in therapy before, you might be wondering: What actually happens in those sessions? Will it be awkward? Am I supposed to lie on a couch and spill my deepest secrets? (Relax. You can sit in a regular chair, and you get to decide what you share.)
It’s Normal to Feel Nervous Almost everyone feels a little anxious before their first appointment, like the first day at a new job or meeting your partner’s family for the first time. Therapy is a new space, and it can feel vulnerable at first (you’re literally talking about you). But over time, as trust builds, that nervous energy usually fades, and the space starts to feel less like an interview and more like a safe, comfortable spot to exhale. You Set the Pace You don’t have to jump straight into the heavy stuff. Therapy isn’t a quiz show where you’re penalized for skipping a question. A good therapist won’t push you into anything before you’re ready. Instead, therapy is more of a team effort. You and your therapist decide together what feels right, when, and how fast. Think of it less like cramming for a final exam and more like reading a book at your own pace. You get to turn the pages when you’re ready. Expect Some Questions (But No Judgment) Your therapist may ask questions to better understand your experiences, feelings, and relationships. Don’t worry! This isn’t an interrogation, and there’s no “wrong answers.” The goal is to connect the dots and help you see patterns you might not have noticed. Sometimes, simply saying things out loud can feel like turning on a light in a dim room. Suddenly, things make a little more sense. Therapy Isn’t Always Heavy Sure, therapy can go deep but it’s not all tissues and serious faces. There can be humor, creativity, and moments of genuine relief. Sometimes a laugh in session is just as therapeutic as a breakthrough. Therapy doesn’t have to feel like homework. For many people, it becomes one of the few hours in their week where they can breathe a little easier. Progress Takes Time Therapy isn’t a quick fix (unfortunately, no “instant results” button). It’s more like training a muscle. You notice small changes first, like catching yourself thinking differently or handling stress in a new way. With consistency, those small shifts stack up into lasting change. Patience really is part of the process, even when it feels slow. Starting therapy can feel a little intimidating at first, but it’s really about giving yourself a space to be heard, understood, and supported. There’s no “perfect” way to do therapy. It’s simply about showing up as you are. Over time, most people find that therapy becomes less about the nerves of starting and more about the relief of having a safe place to unpack life. Whether you laugh, cry, sit in thoughtful silence, or all of the above, it’s part of the process. So, if you’re on the fence, think of therapy as an investment in yourself, like hiring a personal trainer for your mind and relationships. It may just turn out to be one of the most rewarding steps you’ll ever take! By Nicole Rose, MFT #StartingTherapy #TherapyBeginner #TherapyJourney #Therapy101 #MentalHealthTips #TherapyExpectations #MentalHealthMatters #SelfCareAndTherapy #TherapyAwareness #FirstTherapySession #TherapistInsights #MentalHealthSupport #EmotionalWellness #MentalHealthTherapy #TherapyMyths #TherapyAdvice #MentalHealthBlog #TherapyTips #MentalHealthResources #MentalWellnessJourney #MentalHealthEducation #TherapyQuestions #BreakingTherapyStigma #MentalHealthCommunity  As a counselor, a mom, and a wife, I have come to see cooking not just as a chore, but as one of the most accessible and enjoyable forms of mindfulness and self-care. It can be as simple as stirring a pot or tasting a sauce, those little moments where you are fully present, engaged with your senses, and taking a break from the noise of the day. When I was homeschooling our kids, we often turned to the kitchen as a way to teach mindfulness, health, and real-life skills all at once. Our 2 sons and daughter would help plan the meals, go shopping with a budget, and work together to create something delicious. It was more than just food prep, it was teamwork, learning, laughter, and connection.
During that time, I was also navigating my own journey with postpartum depression, which eventually deepened into major depression and anxiety. Some of our children struggled with this as well. Cooking became a lifeline, something we could do together that brought a sense of calm, purpose, and joy. It helped us build routine without pressure and confidence without perfection. To this day, our now adult children still love to cook and even host meals with their friends, something that began as a healing rhythm in our home. Cooking has become a deeply meaningful form of self-care for me. Now, as an empty nester, time in the kitchen stirs memories of beautiful moments with our children, times that taught all of us the value of being present. Cooking helps me quiet anxious thoughts about the future and gently release the pull of past ruminations. The focus and sensory awareness involved in preparing a meal helps me regulate emotionally, reconnect with myself, and care for my well-being in a way that feels nourishing, not demanding. Cooking, for me, has become both a therapeutic outlet and a mindful ritual that strengthens my ability to show up fully, for myself and for my clients. I often encourage clients to try this practice, not because it solves everything, but because it invites presence, connection, and care. And sometimes, that is exactly what we need most. Here are some mood-boosting recipes: These recipes are chosen to be easy with low stress, nutrient-rich for brain health, soothing or energizing, and grounded in whole ingredients! Enjoy! Omega-3 Breakfast Bowl Ingredients:
Why it helps: Omega-3s (from chia/walnuts) support brain function; probiotics (yogurt) support the gut-brain axis. Golden Lentil Soup Comforting, grounding, anti-inflammatory Ingredients:
Dark Chocolate Banana Bites For when you need comfort or a little joy Ingredients:
Why it helps: Dark chocolate boosts serotonin and dopamine; bananas have tryptophan (precursor to serotonin). Evening Calm Tea Blend (DIY) To unwind at the end of the day Blend equal parts:
Why it helps: Natural herbs calm the nervous system and aid sleep. By: Tara Wynant, MA, LCMHCA, NCC #MentalWellness #MindfulCooking #RecipesForWellbeing #ConnectingThroughFood #SelfCare #InnerSourceTherapy #NewBernTherapy  Learned Helplessness
Learned helplessness is a survival response. It develops when we’ve been in situations, especially over long periods; where our efforts to change or escape were ignored, punished, or simply didn’t work. Over time, we stopped trying. Not because we don’t care or aren’t strong enough, but because we’ve learned, often through pain, that trying doesn’t lead to safety or change. This response is especially common in people who’ve experienced trauma. If you’ve lived through abuse, neglect, systemic oppression, or chronic stress, it’s not unusual to feel stuck or powerless. You might hear yourself thinking: “What’s the point? Nothing I do matters.” These beliefs don’t come out of nowhere; they are learned in environments where your needs weren’t met, your voice wasn’t heard, or your boundaries weren’t respected. And in those moments, giving up wasn’t a flaw; it was a form of protection. It was a way to survive. But what helped you survive back then may now be holding you back. Learned helplessness can show up in subtle but painful ways: difficulty setting boundaries, staying in harmful relationships, not asking for help, or struggling to act even when change is possible. It’s a heavy burden, and often it’s accompanied by shame. But here’s the truth: the problem isn’t you, it’s what happened to you. And healing begins with that recognition. Unlearning Learned Helplessness Unlearning helplessness takes time, but it’s possible. It starts with noticing where you feel stuck and gently asking: Is it true that I have no choice here? Or is that what I’ve learned to believe? Start small; tiny acts of choice, agency, or self-kindness can be powerful. Even deciding for yourself, setting a small boundary, or asking a safe person for support sends a signal to your nervous system: I have some control now. I’m not powerless anymore. Reclaiming Your Power After Trauma Working with a trauma-informed therapist with modalities such as EMDR can be incredibly helpful in this process. Healing isn’t about forcing change, it’s about restoring a sense of safety and trust, both in yourself and in the world. It’s okay to move slowly. It’s okay to need help. You are not broken, you adapted to impossible circumstances, and now you deserve to thrive beyond them. Learned helplessness is not a life sentence. It’s a response to pain that you can unlearn, at your own pace, with the right support. Reclaiming your voice, power, and agency is both possible and your right. Tandy Hale, LCMHC, ATR-BC, NCC #learned helplessness #trauma recovery #overcoming-learned-helplessness #reclaiming-power, #trauma-informed-therapy #EMDR |