When Did Stress Become Your Normal?April is National Stress Awareness Month, which feels fitting given that most of us spend this time of year juggling competing demands, navigating uncertain news cycles, and running on a kind of tired that a good night's sleep doesn't seem to fully fix. Stress is one of those words we use constantly, but we don't always stop to ask what it actually means for us personally, or what to do when it starts to feel like too much.
So let's talk about it. What Stress Actually Looks Like Stress shows up differently for different people, which is part of why it can be so easy to dismiss or minimize. Here are some of the most common signs that your mind and body are telling you they're under pressure:
If any of those feel familiar, you're not alone. And they're worth taking seriously. The Difference Between Stress and Overwhelm People often use "stressed" and "overwhelmed" interchangeably, but they describe two different experiences, and understanding the difference matters. Stress is usually tied to something specific. A deadline, a difficult conversation, a financial worry, a schedule that has more in it than it should. It's uncomfortable, but it often feels like something you can eventually move through. Overwhelm is what happens when stress accumulates faster than you can process it. It's the feeling that there is simply too much, that you don't know where to start, that no matter what you do you can't get ahead of it. Overwhelm tends to shut people down rather than mobilize them. It can look like paralysis, emotional flooding, difficulty making even small decisions, or a numbness that feels unsettling. Both are real. Both deserve attention. And when either one starts to affect how you function day to day, that's important information. Self-Care Strategies That Are Actually Grounded in How Stress Works Self-care gets a lot of eye rolls, and sometimes for good reason. Here are strategies rooted in how stress actually affects the nervous system, rather than just things that sound nice:
You Don't Have to Wait for a Crisis If stress, anxiety, or a persistent low mood have become your baseline rather than something that comes and goes, that is worth paying attention to. Individual therapy is not reserved for the most difficult moments in life. It is for exactly this: the slow accumulation of hard things, the patterns that keep repeating, the feeling that you're managing but not really living the way you want to. Our therapists work with adults every day on anxiety, depression, stress management, and the ways those experiences show up in work, relationships, and sense of self. We have availability now, and we'd love to help you find the right fit. If you've been thinking about starting therapy, this month is a good reason to stop thinking and take the step. Reach out to us at www.castlebrookcounseling.com or 508-475-9110 x2 to get started. 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. |
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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.