<![CDATA[CASTLEBROOK COUNSELING

<![CDATA[CASTLEBROOK COUNSELING - Blog]]>Sat, 21 Feb 2026 17:40:02 -0500Weebly<![CDATA[Clinician Spotlight: Teresa Iapalucci, LICSW, RYT]]>Tue, 03 Feb 2026 22:16:56 GMThttp://castlebrookcounseling.com/blog/clinician-spotlight-teresa-iapalucci-licswClinician Spotlight: Teresa Iapalucci, LICSW, RYT

For 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.

]]><![CDATA[The Daylight Dilemma: Why Shorter Days Affect Your Mood (And 7 Things You Can Do About It)]]>Mon, 13 Oct 2025 22:09:57 GMThttp://castlebrookcounseling.com/blog/the-daylight-dilemma-why-shorter-days-affect-your-mood-and-7-things-you-can-do-about-itThe 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:

National Institute of Mental Health. "Seasonal Affective Disorder." https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Munir S, Gunturu S, Abbas M. "Seasonal Affective Disorder." StatPearls Publishing, 2024.
Mayo Clinic. "Seasonal Affective Disorder." https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder
Pjrek E, et al. "The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials." Psychotherapy and Psychosomatics, 2020.
Harvard Health Publishing. "Light therapy: Not just for seasonal depression?" 2022.

]]><![CDATA[Things Are Tough Right Now. Here Are 5 Things You Can Do.]]>Thu, 18 Sep 2025 21:55:42 GMThttp://castlebrookcounseling.com/blog/things-are-tough-right-now-here-are-5-things-you-can-doThings Are Tough Right Now. Here Are 5 Things You Can Do.

By Kerrie Toole, LICSW, Executive Director

There’s a lot going on in the world right now. And we want you to know that whatever you're feeling, whether it's anxiety, overwhelm, sadness, or uncertainty, your feelings are valid and you're not alone in experiencing them.

The world feels particularly heavy lately. Between political tensions, social upheaval, and the constant stream of challenging news, many of us are walking around with our nervous systems on high alert. As therapists, we're witnessing firsthand how external chaos can impact our internal sense of safety and well-being. If you've been feeling more on edge, having trouble sleeping, or finding it harder to concentrate, you're experiencing a completely normal response to abnormal times. Here are five things you can do when things feel out of control.

1. Take Care of Your Nervous System
When the world feels chaotic, our bodies and minds need extra support. Start with the basics:

Prioritize sleep, even if it means setting a firm boundary around late-night social media consumption. The algorithm is designed to keep you hooked.
Eat nourishing foods regularly. Your brain needs fuel to manage stress effectively.
Move your body in whatever way feels good, whether that's a walk around the block, gentle stretching, or dancing in your living room.
Breathing exercises aren't just wellness trends; they're powerful tools for regulating your nervous system. Try the 4-7-8 technique: breathe in for 4 counts, hold for 7, exhale for 8. Even five minutes of intentional breathing can shift your body out of fight-or-flight mode.

2. Connect with Others
Isolation amplifies anxiety. Reach out to the people who matter to you, not to debate or analyze current events, but simply to connect as human beings. Share a meal, take a walk together, or have a phone conversation about anything other than the media. These moments of genuine connection remind us that we're part of something larger than the chaos.

If you're feeling called to support others, consider volunteering for local organizations or checking in on neighbors. Taking positive action, however small, can help counter feelings of helplessness and remind you of your agency in the world.

3. Curate Your Information Diet
Here's something we cannot emphasize enough: if you're feeling overwhelmed, it's time to seriously examine your social media consumption. The algorithms that drive these platforms are designed to capture and keep your attention, often by serving up the most emotionally provocative content. This isn't an accident, outrage and fear keep us scrolling.

If you want to stay informed or support causes that matter to you, consider these alternatives to social media:

Subscribe to newsletters from reputable news sources
Read long-form articles and analyses from trusted journalists
Listen to thoughtful podcasts that explore issues in depth
Visit official websites of organizations you want to support
Follow journalists and experts through their own platforms rather than social media

These sources typically offer more nuanced, less inflammatory perspectives and won't bombard you with anxiety-inducing content every few seconds.

4. Set Boundaries That Protect Your Peace
It's okay to limit news consumption to specific times of day, perhaps 15 minutes in the morning and evening, rather than constant updates. It's okay to skip family gatherings or social events that consistently leave you feeling drained. It's okay to say, "I need to step away from this conversation" when discussions become heated or unproductive.
Protecting your mental health isn't selfish; it's necessary. You cannot pour from an empty cup, and you cannot be present for others if you're constantly overwhelmed.

Remember: Change is Constant
History shows us that humanity has weathered many storms. While we can't predict exactly what lies ahead, we can control how we respond to uncertainty. Focus on what's within your sphere of influence: your relationships, your daily choices, your small acts of kindness.
If these strategies aren't enough and you're finding it difficult to function day-to-day, please consider reaching out for professional support. Therapy can provide you with personalized tools for managing anxiety and navigating difficult times.
You don't have to carry this weight alone. Take it one day, one breath, one moment at a time.
If you're struggling and would like support, we're here. Contact Castlebrook Counseling Services to learn more about our individual therapy services and DBT skills groups designed to help you build resilience and navigate life's challenges.

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