The Science Shows That Therapy Works. We're Standing With It. April 7th is World Health Day, and this year's theme from the World Health Organization is "Together for Health. Stand With Science." It is a call to action that resonates deeply with us at Castlebrook Counseling Services.
At a time when science and medicine are being publicly questioned and dismantled at the federal level, it feels more important than ever to say clearly: therapy works. Not because we believe it works. Because research proves it. Mental health treatment is not a trend, a luxury, or a matter of opinion. It is evidence-based healthcare. And the treatments we offer at Castlebrook are backed by decades of rigorous research. The Treatments We Offer Are Grounded in Science At Castlebrook, we specialize in evidence-based treatments, meaning that each approach we use has been studied extensively and shown to produce measurable, meaningful change. Here are 3 of the many core approaches our clinicians are trained in: Dialectical Behavior Therapy (DBT) was developed by Dr. Marsha Linehan and has been studied in hundreds of clinical trials. Originally designed for individuals with chronic suicidal ideation and borderline personality disorder, it is now proven effective for depression, anxiety, eating disorders, substance use, and emotional dysregulation. DBT is not just a set of skills - it is a comprehensive treatment system with a specific structure and protocol that produces results when delivered with fidelity. Eye Movement Desensitization and Reprocessing (EMDR) is recognized by the World Health Organization, the American Psychiatric Association, and the Department of Veterans Affairs as an effective treatment for trauma and PTSD. The research on EMDR shows that it helps the brain process traumatic memories in a way that reduces their emotional charge, allowing people to move forward without being continuously triggered by their past. Cognitive Behavioral Therapy (CBT) is one of the most extensively researched psychological treatments in existence. It addresses the connection between thoughts, feelings, and behaviors, and has strong evidence for treating anxiety, depression, OCD, and many other conditions. These are not feel-good approaches. They are treatments with documented outcomes, developed by researchers, tested in clinical trials, and refined over time. And, Science Also Tells Us Something Else About Therapy One of the most consistent and compelling findings in psychotherapy research is this: the single most important factor in therapy outcomes is the quality of the relationship between the client and the therapist. This is called the therapeutic alliance, and the research on it is strong. Studies consistently show that regardless of the specific treatment approach used, clients who feel understood, respected, and connected to their therapist are significantly more likely to improve. Two independent analyses published in 2011 - Horvath and colleagues in the journal Psychotherapy, and Ardito and Rabellino in Frontiers in Psychology - both reached the same conclusion: the quality of the relationship between client and therapist is a consistent predictor of positive outcomes, regardless of the treatment approach used. This is why at Castlebrook, we take the matching process to heart. When a new client reaches out, our Intake Coordinator takes time to understand what they are looking for, what has or has not worked before, and what kind of therapist might be the best fit. The science tells us this matters just as much as the treatment itself. Clinician Spotlight: Teresa Iapalucci, LICSW, RYTFor over a decade, Teresa has been a steady and trusted presence at Castlebrook Counseling. Since joining the team in 2015, she has brought a deep sense of purpose, integrity, and compassion to her work with clients.
With a background in health and wellness and training in CBT, Motivational Interviewing, ACT principles, and DBT, Teresa approaches therapy through a holistic lens - honoring the connection between mind, body, and spirit. Known for her intuitive and empathetic style, she is especially passionate about helping adults navigate trauma, addiction, and meaningful life change. I sat down with Teresa to learn more about her approach, what inspires her, and what new clients can expect when working with her. Nicole: You’ve been with Castlebrook since 2015- what has kept you here for over a decade? Teresa: So many things. I’m incredibly proud to be part of a team whose values, devotion, and commitment to clients feel truly unparalleled. There’s a strong sense of integrity here, and I’m proud to be part of that. I also find deep satisfaction in the work itself- witnessing growth and seeing meaningful change unfold over time. It gives me a real sense of purpose. Nicole: What inspired you to become a therapist? Teresa: I’ve always been the person others naturally came to for support. Even early on, it felt clear that this was the direction I would ultimately go in. Combined with my passionate commitment to health and wellness, becoming a therapist felt like a natural path for me. From my earliest memories, people always seemed to talk to me about their problems. I was riveted and curious. I was intrigued and interested in hearing more. I sensed I had the ability to "bear witness" to sadness and suffering. That has never left me. Additionally, my dad had a tremendous influence on me. A wise and empathic man, I still hear him say, "If you don't have your health, you don't have anything." This led to my passionate commitment to health and fitness. Life has taught me that health includes the heart (love) as well as the body. In one way or another, my drive has been to seek wellbeing in life. Becoming a therapist felt like a natural path for me. Nicole: How would you describe your style as a therapist in three words? Teresa: Curious, empathetic, and determined. Nicole: You’re trained in DBT. What drew you specifically to Dialectical Behavior Therapy? Teresa: Long before I formally learned about DBT, I was philosophically living it. I also have an interest in philosophy and spirituality. DBT's emphasis on wisdom and a non-judgmental stance resonates strongly with me. I love that DBT is holistic while also focused on behavior change. It gives clients tangible skills while honoring the complexity of being human. Nicole: What types of clients or concerns do you feel most passionate about working with? Teresa: I work with a variety of adults, though I don’t typically work with children or teens. I’m especially passionate about supporting individuals with trauma histories who are ready to change the trajectory of their lives. I also care deeply about working with those struggling with addiction. Helping someone create impactful, lasting change is incredibly meaningful to me. Nicole: You come from a health and wellness background- how do you incorporate mind-body awareness into your sessions? Teresa: I truly believe everything is interconnected. When I’m working with someone, I’m looking at the whole person and how they’re living day to day. Mind, body, soul, and spirit all influence one another. The more balanced those areas become, the happier and more fulfilled someone tends to feel. I approach therapy with that broader lens. Nicole: How do physical health, movement, or lifestyle habits impact mental health in your experience? Teresa: They’re inseparable. I spent many years in the fitness field, and I’ve seen firsthand that physical and mental health cannot be separated. Everyone has power and choice in how they care for themselves, and even small shifts in daily habits can have a meaningful emotional impact. Nicole: What would a first session with you typically feel like? Teresa: I consider myself intuitive in my approach. I want clients to feel hopeful and that they can trust the process. Most importantly, I want them to feel understood and to believe change is possible. Nicole: How do you help clients who feel hesitant or nervous about starting therapy? Teresa: With gentleness and patience. Starting therapy takes courage, and I respect that vulnerability. Nicole: What do you hope every client feels when they leave a session with you? Teresa: If they’re feeling comfortable, I hope they also feel gently challenged. And if they’re feeling challenged, I hope they feel comfortable. Ideally, they leave motivated to reflect and continue the work between sessions. Nicole: What’s something people might be surprised to learn about you? Teresa: I want to hike the Camino de Santiago in the fall (500 miles!). And on a lighter note, I work pretty hard at limiting my ice cream consumption. Nicole: Outside of being a therapist, what recharges you? Teresa: Having fun! Hiking, backpacking, cycling, pickleball, gardening, and spending time with family and friends. Being in nature and exploring new places is rejuvenating for me. Nicole: What’s one wellness practice you personally swear by? Teresa: Starting each morning with loving-kindness meditation (a Buddhist practice for cultivating compassion for ourselves and others through directing loving, friendly phrases and goodwill)- and moving my body in some way every single day. Nicole: If you could give one piece of advice to someone struggling right now, what would it be? Teresa: Don’t go it alone. The Daylight Dilemma: Why Shorter Days Affect Your Mood (And 7 Things You Can Do About It)10/13/2025
The Daylight Dilemma: Why Shorter Days Affect Your Mood (And 7 Things You Can Do About It)As autumn settles in and the days grow shorter and colder, especially here in Massachusetts, many of us notice shifts in our energy levels and emotional well-being. While it's common to feel a bit less motivated when darkness arrives earlier each evening, for some people these changes signal something more significant: Seasonal Affective Disorder (SAD).
What Is Seasonal Affective Disorder? Seasonal Affective Disorder is a type of depression characterized by recurrent depressive episodes that begin in late autumn or winter and typically resolve during spring or summer. This condition involves more than just the "winter blues"--people with SAD experience reduced levels of serotonin, a brain chemical that helps regulate mood, and research suggests that shorter daylight hours prevent molecules from functioning properly to maintain normal serotonin levels. Common symptoms include excessive sleepiness, persistent feelings of sadness, irritability, anxiety, and significant fatigue, along with typical depressive symptoms. Many people also experience feelings of hopelessness, difficulty concentrating, loss of interest in activities they usually enjoy, and social withdrawal. The Science Behind Seasonal Mood Changes Beyond decreased serotonin activity, the change in seasons disrupts melatonin levels (a hormone important for maintaining normal sleep-wake cycles) and vitamin D production, which is believed to promote serotonin activity. Most research indicates that SAD is associated with a phase-delay in circadian rhythms (meaning a disconnect between typical sleep/wake cycles and the external environment), and how bright light affects melatonin released from the pineal gland. These biological changes create a perfect storm that can significantly impact mood and daily functioning. Evidence-Based Strategies to Combat Seasonal Mood Changes The good news is that there are several proven approaches to help manage seasonal mood shifts and reduce their impacts on your life. Light Therapy Light therapy has long been a key treatment for seasonal depression, and recent research shows it can be effective for other types of depression as well, with studies finding that bright light therapy was associated with a 41% remission rate in people with nonseasonal depression. The recommended dose is typically 10,000 lux for 30 minutes each morning, with most studies indicating that early morning treatment before 8:00 am is optimal. Light therapy works by helping regulate your circadian rhythm and balancing serotonin levels in the brain. If you're considering a light box, look for one that is medically approved for SAD treatment and produced by a certified manufacturer. Most people notice improvements within the first week of consistent use. Physical Movement Increasing movement offers both physical and emotional benefits, with research showing that low serotonin and dopamine levels in SAD can be boosted through regular physical activity. Based on research findings, an exercise prescription of 20 minutes per day, three times per week, at moderate intensity is sufficient to significantly reduce symptoms of SAD. New research highlights that participants who followed a 10-week indoor exercise program experienced a smaller drop in their overall vitamin D levels over winter—about 15%, compared to a 25% drop in those who didn't exercise, with exercise helping maintain levels of the active form of vitamin D that supports mood regulation. Any activity counts—walking, swimming, cycling, yoga, or even dancing in your living room. Maximize Daylight Exposure On sunny days, walking outside for 30 minutes provides both a therapeutic light effect and a healthy dose of mood-boosting activity, and even sitting outside for just 15 minutes at any time of day may make a difference in mood. Try to get outside during your lunch break, sit near windows when indoors, and keep curtains open to let in as much natural light as possible. Stay Connected Isolation can worsen seasonal depression symptoms. Staying involved with your social circle and regular activities provides crucial support during the winter months. Schedule regular coffee dates, join a class, or participate in community activities. Even virtual connections can help combat the tendency to withdraw. Prioritize Healthy Sleep Routines While SAD often increases the desire to sleep, maintaining consistent sleep-wake times helps regulate your body's internal clock. Create a relaxing bedtime routine and aim to disconnect from electronic devices at least an hour before bed. The blue light from screens can interfere with melatonin production and disrupt sleep quality. Seek Professional Support Cognitive behavioral therapy adapted for SAD (CBT-SAD) typically conducted in two weekly group sessions for six weeks has been shown to be equally effective as light therapy in improving SAD symptoms, with both treatments showing similar effectiveness. A mental health professional can help you develop personalized coping strategies, challenge negative thought patterns about the season, and identify engaging activities to offset loss of interest. If you notice that seasonal changes consistently affect your mood, energy, or daily functioning, reaching out to a therapist can make a significant difference. At Castlebrook Counseling Services, our experienced clinicians are trained in evidence-based treatments including CBT and other approaches that can help you navigate seasonal mood changes effectively. Take Action Early The key to managing seasonal mood changes is recognizing the pattern and taking proactive steps. If you've experienced seasonal depression in the past, consider implementing these strategies before symptoms typically begin. Small, consistent actions, such as exposing yourself to light, moving your body, staying connected, and maintaining routines, can collectively make a substantial difference in how you experience the changing seasons. Remember, seeking help is a sign of awareness, self-care, and strength. If seasonal changes are significantly impacting your quality of life, contact a mental health professional who can provide personalized guidance and support. References:
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Castlebrook Counseling Services, Inc. is a group of private practice clinicians with a shared goal of strengthening our community by providing therapy and clinical support designed for children, adults, and families to successfully meet life’s challenges.