Blog

The “Sticky Note Mantras” blog, authored by licensed professional counselors Helene Zupanc and Beth Valdez, offers insightful articles providing readers with practical tips, strategies and mantras for personal transformation.

Channel Your Inner Duck

In a world that often feels heavy with stress, negativity, and uncertainty, it can be easy to become weighed down

Assumptions Are Assholes!

I was recently out walking my dog on a popular trail in Northern Arizona. I had just finished my hike

I Can Break The Cycle

Anxiety is like a rocking chair. It’s something to do, but it doesn’t get you very far. – Jodi Picoult

You Have to Move It Move It!

We all know that working out and moving is an essential part of a healthy lifestyle. Exercise is good for

Mindfulness: Slow Down

One of my favorite visual mantras is a huge “slow down” sign. I visualize it popping up randomly around my

Let Self-Compassion Flow

Carl Rogers famously wrote, “The curious paradox is the more I can accept myself, the more I can change.” This was written back in 1961, so it’s nothing new. But it still holds true and is as vital today as it was back then.

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