Lisa King Smith, Ed.S, LPC
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Lisa King Smith, Ed.S., LPC, LLC

Psychotherapy
​​Integrative Health & Wellness Coaching
404-375-2036

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The Powerful Connection Between Lifestyle Medicine and Mental Health

5/25/2025

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In today’s fast-paced world, mental health challenges like anxiety, depression, and chronic stress have become increasingly common. While therapy and medication remain important tools in mental health care, a growing body of research shows that lifestyle factors play a significant role in both the prevention and treatment of mental health conditions. This is where lifestyle medicine enters the conversation—offering a holistic, evidence-based approach to improving mental well-being through sustainable, everyday choices.

What Is Lifestyle Medicine?
Lifestyle medicine is a medical approach that uses positive lifestyle changes to prevent, manage, and even reverse chronic diseases. It focuses on six key pillars:
  1. Nutrition
  2. Physical activity
  3. Sleep
  4. Stress management
  5. Substance avoidance
  6. Social connection
While these pillars are often discussed in the context of heart disease, diabetes, and obesity, they are equally vital to mental health.

The Link Between Lifestyle and Mental Health
1. Nutrition and Mood
What we eat directly impacts our brain function. Diets rich in whole foods—vegetables, fruits, whole grains, lean proteins, and healthy fats—are associated with lower rates of depression and anxiety. On the flip side, processed foods and high-sugar diets can contribute to inflammation and oxidative stress, both of which are linked to mood disorders.
Key Tip: Incorporate omega-3 fatty acids, fiber, and fermented foods to support gut-brain health, which plays a crucial role in mood regulation..

2. Exercise as an Antidepressant
Regular physical activity releases endorphins and boosts serotonin levels, acting like a natural antidepressant. Even moderate exercise, like a brisk 30-minute walk five times a week, can significantly reduce symptoms of depression and anxiety.
Key Tip: Start small. Even 10-minute movement breaks throughout the day can add up and improve mood.

3. Sleep and Mental Clarity
Sleep is the brain’s reset button. Chronic sleep deprivation impairs emotional regulation, increases irritability, and elevates the risk of developing mood disorders. Adults generally need 7–9 hours of quality sleep per night.
Key Tip: Establish a consistent bedtime routine and limit screen time an hour before bed to improve sleep hygiene.

4. Managing Stress Effectively
Unmanaged stress is a major contributor to mental health issues. Lifestyle medicine encourages stress-reduction techniques such as mindfulness, meditation, deep breathing, and yoga, all of which have been shown to decrease cortisol levels and promote a sense of calm.
Key Tip: Try a daily 5-minute mindfulness practice to reduce stress and enhance emotional resilience.

5. Avoiding Harmful Substances
Alcohol, nicotine, and recreational drugs can all negatively impact mental health. Lifestyle medicine promotes avoidance of these substances, or responsible, moderate use where appropriate, to improve emotional and psychological well-being.
Key Tip: Seek support if you’re using substances to cope with emotional distress—recovery resources are more accessible than ever.

6. Social Connection and Emotional Support
Humans are inherently social creatures. Isolation and loneliness are risk factors for depression and anxiety. Cultivating meaningful relationships and engaging in community can provide emotional support and a sense of belonging.
Key Tip: Make time each week to connect with someone—call a friend, join a group, or volunteer in your community.

Integrating Lifestyle Medicine into Your Mental Health Routine
Lifestyle changes don’t replace clinical treatment but work best in conjunction with it. If you’re dealing with mental health challenges, talk to your healthcare provider about integrating lifestyle medicine into your care plan. Small, intentional changes can lead to profound improvements over time.

Final Thoughts
Mental health is not just about what’s happening in the brain—it’s influenced by the choices we make every day. Lifestyle medicine empowers individuals to take an active role in their mental well-being by focusing on habits that support a healthy, balanced life. As we shift toward more holistic models of care, the connection between how we live and how we feel has never been clearer.

Your mental health is worth the investment—and it starts with how you live.

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The Quiet Strength: Building Resilience for Better Mental Health

5/25/2025

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Life has a way of throwing curveballs—some expected, others completely out of the blue. Whether it's a job loss, a breakup, health challenges, or just the relentless pace of daily responsibilities, everyone encounters stress and setbacks. What often separates those who crumble from those who cope isn’t luck or talent—it’s resilience.

What Is Resilience?
Resilience is the ability to bounce back from adversity, adapt to change, and keep going in the face of difficulties. It doesn’t mean avoiding stress or pretending everything is fine. Rather, it’s about being able to navigate tough times without being overwhelmed by them. Think of resilience as your emotional immune system. It doesn’t prevent you from experiencing pain, but it helps you recover and grow stronger through it.

Why Resilience Matters for Mental Health
Our mental health is deeply connected to how we handle life’s challenges. When we feel like we have the inner resources to deal with stress, we’re less likely to spiral into anxiety, depression, or burnout. Resilience acts as a buffer—it doesn't eliminate pain, but it softens the blow. It helps us stay grounded and focused, even when everything feels like it's falling apart.

Research shows that resilient people tend to have better psychological well-being, stronger relationships, and a more optimistic outlook on life. The good news? Resilience isn’t a fixed trait. It’s a skill—and like any skill, it can be built and strengthened over time..

How to Cultivate Resilience
  1. Build a Support Network
    You don’t have to face everything alone. Strong social connections—friends, family, therapists, support groups—can offer perspective, comfort, and encouragement when you need it most.
  2. Practice Self-Compassion
    Be as kind to yourself as you would be to a struggling friend. Acknowledge your pain without judgment. Talk to yourself with encouragement instead of criticism.
  3. Stay Flexible in Your Thinking
    Life rarely goes according to plan. Resilient people learn to adapt, adjust, and pivot. Embrace change not as a threat but as a part of growth.
  4. Focus on What You Can Control
    Not everything is within your power—but your attitude, effort, and choices usually are. Shifting focus from what’s outside your control to what’s within it can be incredibly empowering.
  5. Take Care of Your Body
    Your physical health supports your mental health. Regular sleep, movement, and nutrition are the unsung heroes of resilience.
  6. Find Meaning in Struggles
    Even the hardest experiences can offer insights and growth. What did you learn? How did it shape you? Finding meaning doesn’t erase the pain, but it can give it purpose.
Resilience Doesn’t Mean “Always Strong”
Let’s be clear—resilience is not about being tough all the time. It's not about ignoring your emotions or pushing through exhaustion. Sometimes, resilience is knowing when to rest, when to cry, and when to ask for help. It’s about staying committed to your well-being, even when things are hard.

Final Thoughts
Resilience won’t prevent life from being difficult, but it will help you meet those difficulties with strength, clarity, and hope. It’s the quiet strength that carries you forward—not perfectly, but persistently.

If you’re struggling right now, know this: resilience is already in you. It may be quiet, buried, or just beginning—but it’s there. With care and practice, you can build it. And with resilience, even the toughest seasons become part of a story of healing and growth.
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How Lifestyle Choices Shape Your Mental Health

5/11/2025

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 In our fast-paced, hyperconnected world, conversations around mental health have never been more important. While genetics and environment undeniably play a role, many people underestimate how profoundly lifestyle can impact our psychological well-being. What we eat, how we move, the quality of our sleep, and even the people we surround ourselves with can either strengthen our mental resilience or slowly chip away at it. Here’s how key aspects of your lifestyle affect mental health—and what you can do to support a healthier mind.

1. Nutrition and Brain Health The food you eat doesn’t just affect your waistline—it also fuels your brain. Diets rich in processed foods, refined sugars, and trans fats have been linked to higher rates of anxiety and depression. On the flip side, eating a balanced diet full of whole foods—especially omega-3 fatty acids, fruits, vegetables, nuts, and lean proteins—can support brain function and mood regulation. Try this: Incorporate more leafy greens, berries, fatty fish, and whole grains into your meals. Reduce your intake of soda, fried foods, and sugary snacks.

2. Exercise as an Antidepressant Physical activity triggers the release of endorphins—natural chemicals that boost mood and reduce stress. Regular exercise has been shown to decrease symptoms of depression and anxiety, improve sleep, and boost self-esteem. And you don’t need to run marathons; even a brisk 30-minute walk a few times a week can make a difference. Try this: Choose a form of movement you enjoy, whether it’s dancing, cycling, yoga, or walking in nature.

3. Sleep: The Foundation of Mental Wellness Sleep deprivation can affect your mood, cognitive performance, and emotional resilience. Chronic lack of sleep is associated with an increased risk of mental health disorders, including anxiety and depression. Try this: Stick to a consistent sleep schedule, avoid screens before bed, and create a calming nighttime routine to signal your brain it’s time to wind down.

4. Social Connections Matter Humans are social creatures. Loneliness and isolation can contribute to poor mental health, while strong social support can act as a buffer against stress and improve life satisfaction. It’s not just about having people around—it’s about having meaningful, supportive relationships. Try this: Schedule regular catch-ups with friends or family. Join a club or volunteer group to meet new people with shared interests.

5. Digital Detox and Mental Clarity Constant exposure to screens, especially social media, can contribute to feelings of inadequacy, anxiety, and restlessness. While technology has its benefits, excessive screen time—especially doomscrolling or comparison on social platforms—can be mentally exhausting. Try this: Set boundaries for screen use. Designate “tech-free” times or zones in your home, and consider a digital detox on weekends.

6. Mindfulness and Stress Management Chronic stress is a silent mental health saboteur. Practicing mindfulness through meditation, deep breathing, or journaling can help you stay grounded and reduce the impact of stressors. Try this: Spend 5–10 minutes each day doing a mindfulness exercise. Apps like Headspace or Calm can help if you’re just getting started.
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Final Thoughts There’s no one-size-fits-all approach to mental health, but your daily choices can either nurture or hinder your psychological well-being. By becoming more intentional about how you eat, sleep, move, and connect, you can create a lifestyle that supports a healthier, happier mind. Remember: Small changes add up. You don’t need to overhaul your life overnight—start with one habit, and build from there.

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The Hidden Burden: How Clutter Impacts Mental Health—Especially for Women

5/11/2025

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 In today’s fast-paced world, our homes are meant to be sanctuaries—places of rest, reflection, and renewal. But for many, especially women balancing multiple roles, the home can often become a source of stress rather than solace. A cluttered environment doesn’t just affect the aesthetics of a space; it has a profound impact on mental health and overall well-being.
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Clutter and the Mind: What Science Says
Numerous studies have established a clear link between physical clutter and psychological stress. One study by UCLA’s Center on Everyday Lives of Families found that mothers who described their homes as cluttered experienced higher levels of the stress hormone cortisol. In contrast, those who saw their homes as restful had lower levels of stress. For women, who are often expected to manage the domestic sphere even while working or caregiving, this clutter-induced stress can feel relentless.

Cognitive Overload and Decision Fatigue
Clutter competes for your attention. When your visual field is filled with disorganization, your brain has to work harder to process everything around you. This constant sensory overload can lead to difficulty concentrating, lower productivity, and increased anxiety. Women, who often juggle household tasks, caregiving, and professional responsibilities, are more vulnerable to this mental fatigue—especially when surrounded by mess.

Emotional Weight of Possessions
For many women, clutter is not just “stuff”—it’s emotional baggage. Clothes that no longer fit, children’s old toys, or piles of unfinished projects can trigger guilt, sadness, or a sense of failure. These feelings can quietly accumulate, adding emotional weight to an already burdened mind.

Gender Roles and Invisible Labor
Cultural norms often place a disproportionate burden on women to maintain a tidy home. This can lead to a constant undercurrent of pressure to clean, organize, and declutter, even at the expense of rest or leisure. The concept of “invisible labor”—the mental load of managing a household—is only intensified by clutter, making women feel like they’re always “on.”

The Path to Clarity: Managing Clutter for Mental Wellness
Start small: Focus on decluttering one drawer or corner at a time. Small wins can lead to lasting change.
Create systems: Storage solutions and routines can help prevent clutter from creeping back in.
Share the load: If you live with others, delegate and communicate. Household management should be a shared responsibility.
Practice self-compassion: Clutter is a part of life. Be kind to yourself through the process of change. A Space to Breathe

​Creating a tidy, organized space isn’t about perfection—it’s about mental space. For women especially, a decluttered environment can be a form of self-care, a way to reclaim peace in a world that constantly demands more. Clearing the clutter may not solve every problem, but it can open the door to greater clarity, calm, and control.

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Health & Wellness Coaching vs. Psychotherapy: What's the Difference?

5/11/2025

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 In today’s fast-paced world, many people are turning to professionals for support in achieving their mental, emotional, and physical goals. But with so many options available, it can be difficult to know which type of help is right for you. Two common approaches are health and wellness coaching and psychotherapy—and while they may seem similar at a glance, they serve very different purposes.

1. Different Focus Areas Health and wellness coaching is future-focused. It’s about helping clients clarify their goals, identify obstacles, and create actionable strategies for improving their overall well-being—whether that’s better nutrition, more physical activity, stress reduction, or work-life balance. Psychotherapy (or counseling), on the other hand, is more focused on emotional healing and mental health. Therapists are trained to help clients explore past traumas, diagnose and treat mental health disorders like anxiety, depression, PTSD, or bipolar disorder, and develop coping strategies. In short: Coaching = goal-setting, habit change, accountability. Therapy = healing, emotional insight, mental health treatment.

2. Training and Credentials Health and wellness coaches often complete certification programs (and sometimes advanced degrees) with ongoing training that focus on behavior change, motivational interviewing, and lifestyle improvement. While many are highly skilled, they are not licensed to diagnose or treat mental illnesses. Psychotherapists are licensed professionals—psychologists, licensed professional counselors (LPCs) licensed clinical social workers (LCSWs), marriage and family therapists (LMFTs), psychiatrists or psychiatric nurse practitioners —who undergo extensive education with advanced degrees, clinical training and  clinical hours, along with ongoing supervision and continuing education, training and certifications.. Licensed mental health professionals can diagnose and treat mental illnesses, make referrals and  order involuntary holds on those who are a danger to themselves and others. 

3. The Nature of the Relationship In coaching, the client is often seen as the expert in their own life. Coaches act as partners, offering support and accountability as clients take steps toward self-defined goals. In therapy, the clinician may take a more directive or diagnostic role, especially if they’re working with a clinical disorder. The therapist-patient relationship may delve deeper into emotional pain, family history, and subconscious patterns.

4. Boundaries and Scope One of the clearest differences lies in scope of practice. Coaches do not: Diagnose or treat mental health conditions. Process deep trauma or severe emotional distress. Provide crisis support. If a coaching client shows signs of depression, addiction, or another mental illness, a responsible coach will refer them to a licensed therapist. Therapists, however, can work with clients at any level of emotional distress—including those in crisis—and have the training to manage more complex psychological issues.

5. Complementary, Not Competing It’s not uncommon for people to work with both a therapist and a coach. Someone might see a therapist to work through grief while simultaneously partnering with a coach to stay on track with exercise and nutrition goals. Coaching and therapy can complement each other beautifully—one supporting healing, the other encouraging growth and positive change.
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The Bottom Line If you’re looking to make lifestyle changes, build healthier habits, or get motivated toward future goals, a health and wellness coach might be just what you need. If you're struggling with emotional pain, past trauma, or symptoms of a mental health disorder, a licensed therapist is the better choice. Knowing the difference can help you find the right kind of support—because no matter where you are on your journey, you don’t have to do it alone.

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The Brain on Trauma: Rewiring for Survival

5/2/2025

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The brain is designed to keep us safe. When it detects a threat, it activates survival mechanisms, including the well-known fight-or-flight response. But when trauma is severe or ongoing, the brain's protective systems can become overactive and maladaptive.

1. Amygdala – The Alarm Center:
The amygdala processes fear and threat. In people who’ve experienced trauma, it often becomes hyperactive, causing the brain to overreact to potential threats—even when none exist. This can result in hypervigilance, anxiety, and exaggerated startle responses.

2. Prefrontal Cortex – The Control Center:
This region helps with reasoning, impulse control, and decision-making. Chronic trauma can reduce its activity, making it harder for individuals to regulate emotions, focus, or respond calmly under stress.

3. Hippocampus – The Memory Keeper:
Trauma can shrink the hippocampus, which is crucial for memory and distinguishing between past and present experiences. This may explain flashbacks and intrusive memories in PTSD, where individuals relive trauma as if it’s happening again.

The Body’s Reaction: Trauma Lives in the Tissues Trauma doesn’t only live in the mind—it embeds itself in the body. This is not just metaphorical; research in somatic psychology and neurobiology shows that trauma can alter how our bodies function at a cellular level.

1. Nervous System Dysregulation:
The autonomic nervous system (ANS) governs involuntary bodily functions. Trauma can trap the body in a chronic state of fight, flight, or freeze. This leads to symptoms like chronic tension, fatigue, digestive issues, and sensitivity to stimuli.

2. Inflammation and Immune System Impact:
Trauma can trigger a persistent inflammatory response. Over time, this chronic inflammation can weaken the immune system and has been linked to autoimmune disorders, heart disease, and other chronic conditions.

3. Hormonal Imbalance:
Cortisol, the body’s main stress hormone, often becomes dysregulated after trauma. Whether it’s overproduction or burnout, imbalanced cortisol levels affect mood, metabolism, sleep, and energy.

Long-Term Health Effects: The Hidden Costs of Trauma The effects of trauma ripple out far beyond the initial experience. Research, including the landmark Adverse Childhood Experiences (ACE) study, shows that early trauma significantly increases the risk of::

Mental health disorders such as depression, anxiety, and PTSD
Substance abuse and addictive behaviors
Chronic illnesses like diabetes, cardiovascular disease, inflammation, gut health issues,  autoimmune diseases and obesity
​Cognitive issues including memory loss and decreased executive functioning
Shortened lifespan due to compounded stress and physical health problems

Healing and Recovery: It’s Possible While the impact of trauma is real and profound, the brain and body are also remarkably resilient. Neuroplasticity—the brain’s ability to change and adapt—means healing is possible. Effective approaches include:

Therapeutic interventions such as EMDR (Eye Movement Desensitization and Reprocessing), somatic experiencing, and trauma-focused CBT

Mind-body practices like yoga, mindfulness, and breathwork, which help re-regulate the nervous system

Safe, supportive relationships that foster trust and connection, which are vital for recovery

Final Thoughts: A Call for Trauma-Informed Living Recognizing the deep impact trauma has on the brain, body, and health helps break the stigma and promotes healing. Whether you’re a survivor, a supporter, or a professional, embracing a trauma-informed perspective is key to fostering understanding, resilience, and recovery. Trauma changes us—but with support and the right tools, healing can change us too.

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The Hidden Dangers of Relying on AI and Social Media for Mental Health Support

4/30/2025

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In an era where mental health is finally getting the attention it deserves, many people are turning to technology for support. AI chatbots, mental health apps, and social media communities offer instant access to advice, empathy, and a sense of belonging. On the surface, this seems like progress—but beneath the convenience lies a complex web of potential dangers that can’t be ignored.

1. AI Can’t Replace Human Empathy
While AI-powered mental health tools like chatbots may simulate understanding, they lack the emotional intelligence and nuance that come from real human interaction. These tools are trained on patterns in language, not on the lived experience of human suffering. As a result, they can misinterpret the severity of a person’s distress or offer advice that sounds comforting but is ultimately unhelpful—or even harmful.
In crises, this gap can be life-threatening. An AI may not properly recognize suicidal ideation, or it may respond with generic reassurance when urgent intervention is needed. The illusion of care can become a dangerous substitute for the real thing.

2. Social Media Can Amplify Mental Health Struggles
Online communities can be supportive, but they also create echo chambers that normalize unhealthy behaviors. Platforms like TikTok, Instagram, and Reddit have countless posts under tags like #depression, #anxiety, or #OCD—some of which romanticize or trivialize serious conditions. This can lead to self-diagnosis, misinformation, and the reinforcement of unhealthy coping mechanisms.
Worse, the algorithms that power these platforms are designed to maximize engagement, not mental wellness. If content about your anxiety or depression gets more likes, views, or validation, it may subtly encourage you to stay stuck in your struggle—rather than seek real recovery.

3. Privacy and Data Concerns
When you pour your heart out to a mental health app or AI chatbot, where does that data go? Many mental health platforms collect sensitive personal information that could be misused, sold to advertisers, or even exposed in data breaches. The more we rely on digital tools, the more vulnerable we become to having our mental health data used in ways we never intended.

4. The Rise of Self-Diagnosis and Misinformation
It's easy to fall down a rabbit hole online and come out convinced you have a disorder you read about on a forum or saw in a TikTok video. While raising awareness is important, diagnosing mental illness requires a deep understanding of context, medical history, and clinical judgment—something no AI or social media post can provide. Self-diagnosis can delay proper treatment and create confusion or anxiety where it didn’t previously exist.

5. Undermining Professional Help
When people receive advice from AI or social media, they may feel they don’t need therapy, medication, or professional guidance. But while tech tools can be a helpful supplement, they are not a replacement for trained therapists, psychiatrists, or medical professionals. Relying too heavily on digital sources may discourage people from taking the harder—but ultimately more healing—path of professional treatment.

So What’s the Solution?
Technology has its place in mental health support—it can offer tools for reflection, immediate connection, or mood tracking. But it should never be the sole source of care. The best approach is a blended one: use tech for what it’s good at (access, reminders, supplemental education), but make sure it’s part of a broader support system that includes trained professionals, real-life relationships, and a clear boundary between online information and personal health decisions.
Mental health is too important to outsource entirely to algorithms.

Relying on AI tools and social media platforms for mental health support can pose significant risks, especially among adolescents. While these technologies offer accessibility and anonymity, they often lack the nuanced understanding and empathy provided by human professionals.

More Information: 

Mental Health Risks Linked to Social Media Use
  • Increased Anxiety and Depression: Teens spending over 2 hours daily on social media are 2.7 times more likely to be diagnosed with depression. Among adolescents, social media use is associated with a 70% increase in self-reported depressive symptoms. Additionally, 50% of individuals aged 14–24 reported that Instagram increased their anxiety levels.  Gitnux.org
  • Cyberbullying: A staggering 87% of teenagers have reported experiencing cyberbullying on social media platforms. This exposure can lead to long-term emotional distress and mental health challenges.  Gitnux.org
  • Sleep Disruptions: 64% of social media users report that it negatively impacts their sleep quality, with a 40% increased risk of sleep disturbances linked to excessive use.  Gitnux.org
  • Body Image Issues: 46% of teenage girls aged 13–17 reported that social media made them feel worse about their bodies, contributing to body dysmorphia and low self-esteem.  The Annie E. Casey Foundation


AI Tools: Potential Hazards in Mental Health Support
  • Lack of Human Empathy: AI lacks the emotional intelligence and empathy of human therapists, which are crucial for effective mental health support. 
  • Inaccurate or Harmful Advice: AI-generated responses may not be appropriate for complex mental health issues, potentially leading to harmful advice or exacerbation of symptoms. 
  • Privacy Concerns: Interacting with AI tools may involve sharing sensitive personal information, raising concerns about data privacy and security. 


Expert Perspectives and Initiatives
  • Common Sense Media Report: Warns against AI companionship apps for individuals under 18, citing risks such as exposure to inappropriate content and negative impacts on mental health and real-life relationships.  Axios
  • Pew Research Center Survey: Reveals that 48% of teens believe social media has a mostly negative effect on their lives, with concerns about anxiety, depression, and body image issues.  Gitnux.org+1The Washington Post+1
  • International Movements: Countries like Australia, France, and Switzerland are considering or have implemented bans on social media use for teens due to mounting evidence of its harmful impact on mental health and development.  Financial Times


Additional Resources
  • The Annie E. Casey Foundation: Effects of Social Media on Mental Health
  • GITNUX Report 2024: Alarming Social Media Mental Health Statistics
  • Axios: Mixed Messages on AI for Teens
  • Washington Post: Teens Say Social Media is Hurting Their Mental Health
  • Financial Times: The Inarguable Case for Banning Social Media for Teens

While AI and social media can offer certain conveniences, they should not replace professional mental health care. It's essential to approach these tools with caution and seek guidance from qualified mental health professionals when needed.

​Check out this Rolling Stone Magazine article with more information about this dangerous phenomenon..

​AI-Fueled Spiritual Delusions Are Destroying Human Relationships

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Why Psychotherapy with a Real Person Is Better Than Social Media Posts and AI Advice

4/29/2025

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In a world where mental health tips are just a scroll away and AI chatbots offer instant replies, it’s tempting to think that healing can happen quickly, quietly, and conveniently. But while digital resources can support mental wellness, they’re not a substitute for the depth, nuance, and healing that come from working with a real human therapist.

Here’s why psychotherapy with a real person still matters—and always will

1. Therapists Understand Context, Not Just Content

AI and social media posts often provide generalized advice: “Take deep breaths,” “Set boundaries,” “Practice gratitude.” While these can be helpful reminders, they don’t consider your personal history, traumas, culture, or emotional triggers. A therapist listens to your story and helps make sense of what’s happening beneath the surface. Human therapists connect the dots between your past and your present in a way algorithms can’t. Human therapists usually use a biopsychosocial assessment to understand you and your needs better. This information includes much about your history, health and current situation, which also contributes to how and why you may be struggling. These and other factors help human therapists treat you in a holistic manner which means taking in the whole person, not just parts and pieces

2. Healing Happens in Relationship

Psychotherapy is not just about giving advice—it’s about the therapeutic relationship itself. Healing often comes from being seen, heard, and accepted in a safe, nonjudgmental space. A trained therapist helps co-create that space with you. AI can mimic empathy in tone, and influencers may share their own healing journeys, but neither can truly attune to your emotional needs or hold space for your vulnerability in the moment.

3. Social Media Can Be Misleading (and Sometimes Harmful)

Platforms like Instagram and TikTok are full of mental health content, some of it helpful, but much of it oversimplified or even inaccurate. Influencers may not be trained professionals, and their advice might not apply to your situation. Worse, self-diagnosis based on bite-sized content can lead people to misunderstand themselves or avoid seeking real help. Therapy avoids this by offering a personalized, evidence-based approach tailored to your needs.

4. You Grow Through Challenge, Not Just Comfort

A good therapist doesn’t just validate you—they challenge you, gently but honestly, to grow. They notice your patterns, call attention to avoidance, and help you face uncomfortable truths. AI and curated content, on the other hand, tend to affirm or echo what you already think or feel. Growth requires disruption, and a real therapist knows how to guide you through it with skill and compassion.

5. Therapy is Confidential, Boundaried, and Professional

Unlike social media, which thrives on visibility and performance, therapy happens behind closed doors with strict ethical standards. Your privacy is protected, your therapist is trained to manage transference and emotional complexity, and the space is dedicated solely to your well-being. AI tools and online forums may lack these boundaries, and oversharing on social platforms can expose you in ways that hinder healing rather than support it.

6. You’re Not a Problem to Solve—You’re a Person to Understand

AI is designed to generate responses, not to build relationships. Social media is optimized for engagement, not empathy. Psychotherapy sees you not as a problem to be fixed, but as a person to be understood. That difference matters deeply when you’re struggling.

7. Other Factors that Matter- Humans are complex

AI can spit out clinical responses based on your input, but it cannot take the place of presence and connection. Human therapists are not just "trained listeners", they have education and clinical training in many of the things that make us uniquely human, and build upon that to create meaningful connection. Things such as body language, nuance, tone of voice, eye contact and noticing patterns all go into the information a human therapist uses to provide meaningful connection and feedback. Human therapists also begin to get to know about the people in your life and the complex relationships you have with them that may be contributing to your struggle, or who could also be a source of support. There are many layers that come with human interaction that deeply matter and are hardwired in our DNA. 

The Bottom Line

There’s nothing wrong with seeking inspiration or support online. Social media and AI can offer helpful tools, especially in moments of loneliness or uncertainty. But for deep, sustained healing—the kind that rewires your inner life and helps you grow—a real, trained, human therapist is irreplaceable.

Therapy isn’t instant, but it is real. And real is where the healing happens.
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​Making Sustainable Healthy Lifestyle Changes: A Guide to Long-Term Wellness

3/19/2025

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Adopting a sustainable healthy lifestyle is not about quick fixes or temporary diets; it’s about creating habits that are realistic, enjoyable, and enduring. This blog post will explore how to make small, manageable changes that promote physical, mental, and emotional well-being while being mindful of sustainability.

Why Focus on Sustainability in Health? When we think of sustainability, we often associate it with environmental practices. However, sustainability also applies to health and wellness. A sustainable lifestyle ensures that the changes you make are realistic and maintainable over the long term, preventing burnout and fostering consistent growth.

1. Start Small: The Power of Incremental Change One of the most common mistakes when trying to adopt a healthier lifestyle is attempting to change everything at once. Instead: Set realistic goals: Break down large objectives into smaller, achievable milestones. For example, instead of aiming to run a marathon immediately, start with a goal of running a 5K. Focus on one habit at a time: Whether it’s improving your diet or exercising more, tackle one change before moving on to the next.

2. Nourish Your Body with Sustainable Nutrition Your diet plays a crucial role in your overall health. Sustainable nutrition emphasizes both personal health and environmental impact: Eat whole foods: Incorporate more fruits, vegetables, whole grains, and lean proteins into your meals. Reduce processed foods: Limit sugary drinks and snacks while opting for natural alternatives like fruits or nuts. Adopt plant-based meals: Reducing red meat consumption can benefit both your health and the planet. Mindful eating: Pay attention to portion sizes and eat without distractions to better connect with your body’s hunger cues.

3. Get Active in Ways You Enjoy Physical activity doesn’t have to mean hours at the gym. The key is finding activities that you love: Incorporate variety: Try walking, dancing, cycling, or yoga to keep things interesting. Set achievable targets: Aim for at least 150 minutes of moderate exercise per week and include strength training twice weekly. Break up sedentary time: Stand up and move around throughout the day to counteract long periods of sitting.

4. Prioritize Mental and Emotional Health A healthy lifestyle isn’t just about physical fitness; mental and emotional well-being are equally important: Practice mindfulness: Activities like meditation or spending time in nature can reduce stress and improve focus.
Build strong relationships: Nurturing social connections can enhance emotional resilience and happiness.
Get enough sleep: Adults should aim for 7–9 hours of quality sleep each night to support overall health.

5. Embrace Sustainability in Daily Habits Sustainability extends beyond food choices. Consider these practices:
Be mindful of consumption:
Choose reusable products, reduce waste, and compost food scraps whenever possible.
Use active transportation: Walking or cycling not only reduces your carbon footprint but also promotes physical activity.
​Engage with your community: Join local wellness initiatives or volunteer for projects like community gardens to stay connected while making an impact.

6. Find Your “Why” Understanding your motivation is critical for maintaining long-term changes: Reflect on what drives you—whether it’s improving your energy levels, being able to play with your kids, or reducing environmental impact—and use this as inspiration during challenging moments.

7. Be Patient with Yourself Lifestyle changes take time—on average, 66 days for new habits to become automatic. Expect setbacks but treat them as opportunities to learn rather than reasons to quit.

By focusing on small steps, prioritizing holistic well-being, and integrating sustainable practices into your daily life, you can create a healthier lifestyle that lasts. Remember that every positive change counts—start today!

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Women, Trauma, and Autoimmune Disorders: Understanding the Connection

3/19/2025

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Autoimmune diseases, where the immune system mistakenly attacks the body, disproportionately affect women, with nearly 80% of cases occurring in females. Recent research suggests that trauma and stress may play a significant role in triggering these conditions, adding complexity to an already challenging health issue. Why Are Women More Affected?

Several factors contribute to women’s higher susceptibility to autoimmune disorders:     •    Hormonal Influences: Hormones like estrogen can modulate the immune system, making women more vulnerable during hormonal changes such as pregnancy, postpartum, and menopause.   
 •    Social and Gender Factors: Women often face greater caregiver demands, workplace inequities, and societal pressures, which can increase chronic stress levels and exacerbate health risks.     
•    Trauma Exposure: Studies show that women experience approximately 10% more trauma than men, particularly adverse childhood experiences (ACEs), which are strongly linked to autoimmune disease development. The Role of Trauma Trauma—whether physical, emotional, or psychological—can act as a trigger for autoimmune diseases. Key findings include:   
 •    Adverse Childhood Experiences (ACEs): Early-life trauma can lead to long-term immune system dysregulation, increasing susceptibility to autoimmune conditions like lupus or rheumatoid arthritis.     
•    PTSD and Chronic Stress: PTSD is associated with changes in cortisol levels and chronic inflammation. Prolonged stress can impair immune function and lead to glucocorticoid resistance, further driving autoimmune responses.   
 •Pandemic Impact: Dr. Sara Gottfried noted a rise in autoimmune cases during the COVID-19 pandemic due to increased trauma and isolation. Managing Autoimmune Disorders Treatment often involves managing inflammation and addressing underlying triggers. Strategies include:     
•    Stress Reduction: Practices like yoga, meditation, and therapy can help mitigate trauma’s impact on the immune system.     
•    Lifestyle Adjustments: Improved sleep hygiene, balanced nutrition, and regular exercise are essential for managing symptoms.     
•    Medical Interventions: Synthetic cortisol analogs or immunosuppressive drugs may be prescribed to control inflammation. 

The connection between trauma and autoimmune diseases underscores the importance of addressing both physical and emotional health.  For women navigating these conditions, understanding their unique vulnerabilities can empower them to seek holistic care tailored to their needs.

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    Lisa King Smith

    is a Licensed Psychotherapist in private practice and a health & wellness coach specializing in integrative & holistic approaches to mental health & wellbeing. She lives and practices in the West Georgia area near Atlanta. 

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Lisa King Smith, Ed.S., LPC LLC
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