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Specialties

Our therapists are highly skilled and dedicated to providing comprehensive mental health care tailored to each individual's needs. Our team specializes in a range of areas including trauma-informed therapy, depression and anxiety management, stress reduction techniques, and support for relationship issues. We also offer expertise in coping strategies for codependency, addiction recovery, and life transitions, ensuring that each patient receives compassionate, evidence-based care that empowers them to achieve personal growth and well-being.

Anxiety

Definition:

Anxiety is a natural response to stress, but when it becomes overwhelming or persistent, it can interfere with daily life. It may manifest in various physical, emotional, and behavioral symptoms.

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Symptoms:

  • Physical:

    • Rapid heartbeat, muscle tension, headaches, sweating, dizziness, stomach discomfort, and fatigue.

  • Emotional:

    • Persistent worry, fear, irritability, and restlessness.

  • Behavioral:

    • Avoidance of certain situations, compulsive actions, trouble concentrating, and changes in sleep patterns.

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Self-Care Skills & Tips:

  • Practice Deep Breathing:

    • Engage in slow, deep breaths to calm the body and mind. Try inhaling for four counts, holding for four counts, and exhaling for four counts.

  • Mindfulness & Meditation:

    • Spend 5–10 minutes daily focusing on the present moment to help reduce stress and prevent racing thoughts.

  • Exercise Regularly:

    • Physical activity releases endorphins, which improve mood and reduce anxiety.

  • Limit Stimulants:

    • Reduce caffeine and alcohol intake as they can worsen anxiety symptoms.

  • Stay Connected:

    • Talk to friends, family, or support groups to share your feelings and gain perspective.

  • Establish a Routine:

    • Structure your day to create a sense of normalcy and control.

  • Practice Self-Compassion:

    • Be kind to yourself and avoid negative self-talk.

  • Engage in Relaxation Techniques:

    • Activities like progressive muscle relaxation or yoga can help release tension.

  • Limit Screen Time:

    • Reduce time spent on devices and social media, as this can increase feelings of anxiety.

  • Get Enough Sleep:

    • Aim for 7–9 hours of quality sleep to help regulate emotions and reduce stress.

Bipolar Disorder

Definition:

Bipolar disorder is a mental health condition characterized by extreme mood swings, including emotional highs (mania or hypomania) and lows (depression). These mood shifts can affect energy levels, behavior, and the ability to function in daily life.

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Symptoms:

  • Manic or Hypomanic Episode Symptoms:

    • Increased energy, activity, or restlessness

    • Elevated or irritable mood

    • Reduced need for sleep

    • Racing thoughts or rapid speech

    • Inflated self-esteem or grandiosity

    • Impulsive or risky behavior (e.g., excessive spending, unsafe activities)

  • Depressive Episode Symptoms:

    • Persistent sadness or hopelessness

    • Fatigue or low energy

    • Loss of interest in activities

    • Difficulty concentrating or making decisions

    • Changes in appetite or sleep patterns

    • Feelings of worthlessness or guilt

    • Thoughts of death or suicide

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Self-Care Skills & Tips:

  • Establish a Routine:

    • Maintain consistent sleep, meal, and activity schedules.

  • Monitor Moods and Triggers:

    • Keep a journal to track mood changes and identify patterns or triggers.

  • Stay Active:

    • Engage in regular physical activity to boost mood and reduce stress.

  • Practice Stress Management:

    • Use techniques like mindfulness, meditation, or deep breathing exercises.

  • Limit Substances:

    • Avoid alcohol, drugs, and excessive caffeine, as they can worsen symptoms.

  • Stay Connected:

    • Build a support network of trusted friends, family, or support groups.

  • Follow Treatment Plans:

    • Take prescribed medications as directed and attend therapy sessions regularly.

  • Educate Yourself:

    • Learn about bipolar disorder to better understand symptoms and management strategies.

  • Set Realistic Goals:

    • Break tasks into manageable steps and focus on progress rather than perfection.

Borderline Personality Disorder

Definition:

Borderline Personality Disorder (BPD) is a mental health condition characterized by a pattern of unstable relationships, self-image, and emotions, as well as impulsive behaviors. People with BPD often experience intense episodes of anger, depression, and anxiety that last a few hours to a few days. They may also have difficulty managing their emotions and maintaining stable relationships.

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Symptoms:

  • Intense fear of abandonment (real or imagined)

  • Unstable relationships characterized by extremes of idealization and devaluation

  • Unclear or shifting self-image (e.g., sudden changes in values, goals, or identity)

  • Impulsive behaviors such as reckless spending, unsafe sex, substance abuse, or binge eating

  • Self-harming behaviors (e.g., cutting, burning) or suicidal threats

  • Emotional instability (rapid mood swings)

  • Chronic feelings of emptiness

  • Intense, inappropriate anger or difficulty controlling anger

  • Dissociation (feeling detached from oneself or reality)

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Self-Care Skills & Tips:

  • Practice mindfulness:

    • Engage in activities that increase present-moment awareness, such as meditation or deep breathing exercises.

  • Develop healthy routines:

    • Establish a daily schedule for eating, sleeping, and other activities to create stability.

  • Emotion regulation:

    • Learn techniques like the TIPP skills (Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation) to manage intense emotions.

  • Seek social support:

    • Connect with friends, family, or support groups to avoid isolation and reinforce a sense of belonging.

  • Avoid impulsive actions:

    • Pause and reflect before acting on urges. Use grounding techniques to manage impulsive urges.

  • Set boundaries:

    • Practice assertive communication to express needs and set healthy boundaries in relationships.

  • Practice self-compassion:

    • Be kind to yourself and avoid harsh self-criticism. Recognize that setbacks are part of progress.

  • Therapy and professional help:

    • Engage in dialectical behavior therapy (DBT) or cognitive-behavioral therapy (CBT) for structured and effective treatment.

Codependency

Definition:

Codependency is a behavioral condition where individuals prioritize the needs of others over their own, often leading to unhealthy relationships and a loss of personal identity. It can stem from childhood experiences, such as growing up in an environment with addiction, abuse, or emotional neglect.

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Symptoms:

  • Excessive People-Pleasing:

    • Constantly seeking approval or trying to meet others' needs at the expense of your own.

  • Low Self-Esteem:

    • Feeling unworthy or not good enough unless others validate you.

  • Difficulty Setting Boundaries:

    • Struggling to say “no” or enforce personal limits.

  • Caretaking Behaviors:

    • Taking responsibility for another person’s happiness or well-being, even when it is unhealthy.

  • Fear of Abandonment:

    • Being overly anxious about rejection or fear of being alone.

  • Perfectionism:

    • Trying to be perfect to avoid criticism or to earn love and acceptance.

  • Resentment and Anger:

    • Feeling frustrated or angry due to unmet needs but not expressing it.

  • Difficulty Identifying Emotions:

    • Trouble understanding or articulating your own feelings.

  • Compulsive Behavior:

    • Engaging in behaviors to manage emotions or maintain control over others (e.g., substance use, workaholism).

Self-Care Skills & Tips:

  • Practice Self-Awareness:

    • Take time to reflect on your feelings and behaviors to understand how they relate to codependent patterns.

  • Set Healthy Boundaries:

    • Learn to say “no” when necessary and communicate your needs clearly.

  • Prioritize Your Needs:

    • Make self-care a priority by scheduling time for activities that bring you joy and relaxation.

  • Build Self-Esteem:

    • Focus on your strengths and practice self-compassion. Acknowledge your worth regardless of external validation.

  • Seek Support:

    • Connect with friends, join support groups, or work with a therapist who understands codependency.

  • Learn to Let Go:

    • Accept that you cannot control or fix other people. Allow them to take responsibility for their actions and consequences.

  • Practice Mindfulness:

    • Engage in mindfulness or meditation to stay present and improve your emotional awareness.

  • Develop Interests and Hobbies:

    • Spend time exploring activities you enjoy to help rediscover your personal identity.

  • Learn Assertive Communication:

    • Express your thoughts and feelings openly and honestly while respecting others’ opinions.

  • Avoid Enabling Behaviors:

    • Allow others to face the natural consequences of their actions rather than rescuing them.

Substance Use

Definition:

Substance use refers to the consumption of drugs or alcohol in a manner that can lead to negative physical, mental, and social consequences. It can range from occasional use to problematic or addictive patterns that impact a person's life.

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Symptoms:

  • Physical Symptoms:

    • Slurred speech, bloodshot eyes, changes in weight or appetite, frequent nosebleeds (for those using inhalants), tremors, and impaired coordination.

  • Behavioral Symptoms:

    • Increased secrecy, sudden changes in social circles, neglect of responsibilities, and risky behaviors.

  • Psychological Symptoms:

    • Mood swings, irritability, anxiety, depression, paranoia, and impaired judgment.

  • Dependence Symptoms:

    • Withdrawal symptoms when not using, tolerance (needing more to achieve the same effect), and an inability to cut down despite attempts.

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Self-Care Skills & Tips:

  • Develop Healthy Routines:

    • Regular exercise, balanced meals, and adequate sleep to support overall well-being.

  • Practice Mindfulness and Stress Management:

    • Techniques such as deep breathing, meditation, or yoga can help manage stress and reduce cravings.

  • Seek Support:

    • Connect with supportive friends and family, join a support group, or consider professional counseling.

  • Set Boundaries:

    • Avoid situations and people that may trigger substance use.

  • Engage in Positive Activities:

    • Pursue hobbies, interests, or volunteering that provide fulfillment and distraction from urges.

  • Monitor Your Thoughts:

    • Be aware of and challenge any negative self-talk or triggers that may lead to substance use.

  • Create a Crisis Plan:

    • Have a strategy in place for dealing with urges, including who to contact for help and what steps to take to stay safe.

Depression

Definition:

Depression is a common but serious mental health condition that affects how a person feels, thinks, and handles daily activities. It is more than just feeling sad or down for a short period; it can interfere with daily functioning and quality of life.

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Symptoms:

  • Persistent sadness or low mood

  • Loss of interest or pleasure in activities once enjoyed

  • Fatigue or low energy

  • Changes in appetite (weight gain or loss)

  • Difficulty concentrating or making decisions

  • Feelings of hopelessness or worthlessness

  • Sleep disturbances (insomnia or excessive sleeping)

  • Irritability or agitation

  • Thoughts of death or suicide

  • Physical symptoms like headaches or aches and pains

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Self-Care Skills & Tips:

  • Establish a Routine:

    • Set a daily schedule to create structure and reduce feelings of chaos.

  • Stay Active:

    • Engage in regular physical activity, which can help boost mood and energy levels.

  • Connect with Others:

    • Reach out to friends and family, even if it's difficult; social support is crucial.

  • Practice Mindfulness or Meditation:

    • Take time to focus on the present moment to reduce stress.

  • Get Enough Sleep:

    • Prioritize good sleep hygiene to improve mood and overall mental health.

  • Eat a Balanced Diet:

    • Fuel your body with nutritious foods to support physical and mental well-being.

  • Limit Screen Time:

    • Spend less time on devices and social media to avoid negative impacts on mood.

  • Engage in Hobbies:

    • Do activities that bring you joy, even if you don’t feel motivated at first.

  • Set Small Goals:

    • Break tasks into manageable steps to make them feel less overwhelming.

Family Conflict

Definition:

Family conflict can arise from differences in values, communication styles, or unresolved issues and can impact mental and emotional health. It often manifests as arguments, tension, or avoidance and can affect everyone in the family unit.

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Symptoms:

  • Increased stress, anxiety, or depression.

  • Irritability or mood swings.

  • Withdrawal or isolation from family members.

  • Difficulty sleeping or changes in appetite.

  • Constant worry or feeling on edge.

  • Poor concentration and decision-making.

  • Low energy or fatigue.

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Self-Care Skills & Tips:

  • Practice Active Listening:

    • Focus on understanding what each person is saying without planning your response while they talk.

  • Use “I” Statements:

    • Communicate your feelings without blaming others (e.g., “I feel upset when…”).

  • Set Boundaries:

    • Clearly define what you are and are not comfortable with during interactions.

  • Take Breaks:

    • Step away from the conversation if emotions are running high to prevent escalation.

  • Practice Mindfulness:

    • Use deep breathing, meditation, or grounding exercises to manage stress.

  • Schedule Time for Yourself:

    • Prioritize activities that bring you joy and relaxation to recharge.

  • Stay Solution-Focused:

    • Instead of dwelling on past grievances, work towards finding solutions.

  • Seek Support:

    • Reach out to friends, support groups, or a therapist for guidance and coping strategies.

  • Maintain Perspective:

    • Remind yourself of what is truly important and try to keep the conflict in context.

  • Empathy and Understanding:

    • Try to see the situation from the other person’s perspective and acknowledge their feelings.

Grief

Definition:

Grief is a natural and complex emotional response to loss, often triggered by the death of a loved one but can also result from other significant life changes, such as the end of a relationship or loss of a job. It can involve a range of emotions, thoughts, and physical symptoms, and everyone experiences it differently.

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Symptoms:

  • Emotional Symptoms:

    • Sadness, tearfulness

    • Anger, frustration, or irritability

    • Guilt or regret

    • Anxiety or restlessness

    • Feeling numb or detached

  • Cognitive Symptoms:

    • Difficulty concentrating

    • Confusion or forgetfulness

    • Preoccupation with the loss

  • Physical Symptoms:

    • Fatigue or low energy

    • Sleep disturbances (insomnia or excessive sleeping)

    • Appetite changes (eating more or less)

    • Aches and pains

    • Weakened immune system

  • Behavioral Symptoms:

    • Social withdrawal

    • Changes in routine or habits

    • Avoidance of places or people that remind you of the loss

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Self-Care Skills & Tips:

  • Allow Yourself to Feel:

    • Accept and express your emotions, whether it’s crying, yelling, or feeling numb. It's normal to experience ups and downs.

  • Reach Out for Support:

    • Connect with friends, family members, or support groups. Talking about your feelings can help you process them.

  • Practice Self-Compassion:

    • Be gentle with yourself and recognize that healing takes time. Avoid self-criticism for not "getting over it" quickly.

  • Maintain a Routine:

    • Establishing a daily routine can provide structure and help you feel more grounded.

  • Take Care of Your Physical Health:

    • Prioritize sleep, eat nutritious foods, and engage in light exercise. Physical health can impact emotional well-being.

  • Engage in Relaxation Techniques:

    • Practice deep breathing, meditation, or yoga to help reduce stress and promote relaxation.

  • Limit Alcohol and Substance Use:

    • Excessive use of alcohol or drugs can interfere with the natural grieving process and worsen emotional symptoms.

  • Set Small Goals:

    • Achieve small, manageable tasks each day to boost a sense of accomplishment.

  • Honor the Memory:

    • Create rituals, such as lighting a candle, writing in a journal, or making a memory box, to remember and celebrate the person or thing you lost.

Obsessives Compulsion

Definition:

Obsessive-Compulsive Disorder (OCD) is a mental health condition characterized by unwanted, intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) aimed at reducing the anxiety these thoughts produce. People with OCD may feel driven to perform certain rituals or routines, even when they recognize that these actions are irrational.

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Symptoms:

  • Obsessions:

    • Persistent, intrusive thoughts, images, or urges that cause significant anxiety or distress (e.g., fear of contamination, doubts about safety, fears of harming others).

    • Preoccupation with symmetry, order, or exactness.

    • Religious or moral obsessions involving fear of wrongdoing.

  • Compulsions:

    • Repeated actions or rituals (e.g., washing hands, checking locks, counting) performed in response to obsessions or according to strict rules.

    • Mental rituals such as counting, praying, or silently repeating phrases to alleviate distress.

    • Requiring reassurance from others or engaging in compulsive behaviors to prevent perceived negative outcomes.

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Self-Care Skills & Tips:

  • Practice Mindfulness and Meditation:

    • Engage in mindfulness exercises to help observe thoughts without judgment and reduce the power of obsessive thinking.

  • Limit Reassurance-Seeking:

    • Reduce asking others for reassurance or performing rituals. Practice tolerating uncertainty to build resilience against obsessions.

  • Use Cognitive-Behavioral Techniques:

    • Challenge irrational thoughts by using rational thinking and reframing strategies. Consider using Exposure and Response Prevention (ERP) techniques, which involve gradually confronting feared situations without engaging in compulsions.

  • Develop a Routine:

    • Establish a structured daily routine to help manage stress and reduce triggers that may lead to obsessive thoughts.

  • Engage in Physical Exercise:

    • Regular physical activity can help manage stress and anxiety, which can reduce the severity of OCD symptoms.

  • Set Realistic Goals:

    • Break down tasks into smaller, manageable steps, and reward yourself for progress to build confidence.

  • Practice Relaxation Techniques:

    • Deep breathing, progressive muscle relaxation, and other calming techniques can help reduce anxiety and improve overall well-being.

  • Limit Internet and Social Media Use:

    • Reducing screen time can help minimize triggers related to information-seeking and reassurance.

  • Connect with Support Groups:

    • Join a support group to share experiences and coping strategies with others facing similar challenges.

Post-Traumatic Stress

Definition:

Post-Traumatic Stress (PTS) is a natural response to a traumatic event, and it can affect people differently. While it is not the same as post-traumatic stress disorder (PTSD), PTS can still have significant impacts on daily life.

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Symptoms:

  • Intrusive memories:

    • Repeated, involuntary memories or flashbacks of the traumatic event.

  • Avoidance:

    • Steering clear of reminders or situations that bring the trauma to mind.

  • Negative mood:

    • Feelings of guilt, shame, anger, or sadness, and a reduced sense of connection with others.

  • Hyperarousal:

    • Being easily startled, feeling tense or “on edge,” difficulty sleeping, or having trouble concentrating.

  • Emotional numbing:

    • Difficulty experiencing emotions or feeling detached from reality.

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Self-Care Skills & Tips:

  • Practice Deep Breathing:

    • Slow, deep breaths can help calm the nervous system and reduce feelings of stress.

  • Engage in Physical Activity:

    • Regular exercise releases endorphins that boost mood and promote relaxation.

  • Maintain a Routine:

    • Consistent daily habits can create a sense of stability and normalcy.

  • Connect with Supportive People:

    • Reach out to friends, family, or support groups who make you feel safe and understood.

  • Mindfulness and Meditation:

    • Activities that focus on the present moment can help reduce anxiety and intrusive thoughts.

  • Limit Stimulants:

    • Avoid excessive caffeine, alcohol, or substances that can worsen symptoms.

  • Journaling:

    • Writing down thoughts and emotions can provide a release and help process the experience.

  • Take Breaks:

    • Allow yourself to rest when needed, and engage in activities that bring you joy and relaxation.

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© 2025 by Norway Health Center.

OUR CONTACTS

    539 Phalen Blvd, Saint Paul MN 55130

    info@norwaymn.com

    (651) 300-9659

    (651) 305-1052

QUICK LINKS

Office Hours:​

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Monday: 9AM-5PM

Tuesday: 9AM-5PM

Wednesday: 9AM-5PM

Thursday: 9AM-5PM

Friday: 9AM-5PM

Saturday: Closed

Sunday: Closed

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