by Molly Pierce | Dec 11, 2025 | Anxiety Related, Balance
The twinkling lights are up along Town Center Drive, the Park Place tree is glowing, and the scent of cinnamon and pine seems to follow you everywhere. Leawood in December is undeniably magical; but for many of us, that magic comes with a side of exhaustion, anxiety, and family tension that can feel anything but festive.
If you’re already counting down the days until January 2nd, you’re not alone. Holiday stress is real, and living in a beautiful, high-expectation community like Leawood can actually amplify it. Between neighborhood progressive dinners, school performances, corporate holiday parties, and the pressure to create “perfect” memories, it’s easy to feel like you’re running on fumes before the turkey is even carved.
At True Self Counseling, we see this every year. The phones start ringing in early November with clients who love the holidays in theory but feel overwhelmed in practice. The good news? You don’t have to white-knuckle your way through the season. Here are proven, practical ways to protect your peace while still enjoying everything Leawood has to offer.
1. Name It to Tame It
Anxiety loves secrecy. The moment you admit, “I’m feeling overwhelmed by all the expectations,” the grip loosens. Try saying it out loud to a trusted friend or even in the notes app on your phone. Naming the feeling is the first step to managing it.
2. Set Boundaries Like Your Sanity Depends on It (Because It Does)
Leawood culture is wonderfully social, but saying “yes” to every cookie exchange, ugly sweater party, and HOA gathering can leave you depleted.
Practical scripts that actually work:
- “We’d love to see you, but we’re keeping weekends light this year so we can recharge. Can we plan a January brunch instead?”
- “I can only stay for an hour; I have an early morning commitment.” (You don’t owe anyone the details.)
- “We’re doing a smaller Christmas this year and focusing on experiences over gifts.”
Remember: Every “no” to someone else is a “yes” to your mental health.
3. Create a Stress Relief Menu
When you feel the tension rising, have a short list of immediate calming activities that are literally minutes from your doorstep:
- 15-minute mindful minutes on the Tomahawk Creek Trail (even when it’s cold; bundle up and notice the bare trees and quiet)
- A slow loop through the Gezer Park sculpture garden
- Window-shopping and people-watching at Park Place with a hot drink from Made in KC Café
- Sitting in your car in the quiet Ironwoods Park parking lot with your favorite playlist for 10 minutes between errands
These micro-doses of calm are often more effective than waiting for a full “self-care day” that never comes.
4. Use the “One In, One Out” Rule for Holiday Commitments
For every new event you add to the calendar, remove or delegate something else. Hosting the neighborhood party this year? Skip the office potluck. Volunteering at the Leawood Holiday Boutique? Let the kids pick one extracurricular to pause in December.
5. Practice the 4-7-8 Breath in the Town Center Plaza Parking Lot
Dr. Andrew Weil’s research-backed technique: Inhale for 4 seconds, hold for 7, exhale for 8. Do four rounds while sitting in your car after battling for a parking spot. It down-regulates your nervous system faster than venting to the group chat.
6. Reframe Family Tension Before It Starts
If certain relatives trigger you every year, have a plan:
- Decide in advance which topics are off-limits
- Use a neutral phrase like, “Let’s not go there tonight; tell me about your new puppy instead”
- Assign yourself a role that keeps you busy and away from hot-button conversations (official photographer, drink refiller, kid wrangler)
7. Anchor Yourself with a Daily 3-Minute Mindfulness Practice
Even on the busiest days, most of us can find three minutes. Try this practice:
Close your eyes and take three slow breaths. Then silently name:
- Name 3 things you can hear right now (maybe distant traffic on 135th, a neighbor’s wind chimes, your own heartbeat)
- Name 2 things you can smell (pine tree, coffee, cold air)
- Name 1 thing you’re grateful for in this moment
This tiny ritual brings you back to the present and reminds you that you’re safe, even when Aunt Karen is asking why you’re “still” single.
You Don’t Have to Do the Holidays Perfectly; Just Authentically
The most memorable moments in Leawood this season probably won’t be the perfectly decorated house or the flawless prime rib. They’ll be the quiet walk under the lights at Park Place with someone you love, or laughing with your kids as you burn the Christmas cookies together.
If the season still feels heavier than it should, that’s okay too. Reaching out for support isn’t a sign you’re failing at the holidays; it’s a sign you’re serious about enjoying them.
At True Self Counseling, we’re here through the entire season (yes, even the week between Christmas and New Year’s) for in-person sessions in Leawood or virtual if you’re traveling. Many of our clients find that just a session or two in November or December helps them stay grounded and actually look forward to the festivities.
You deserve a holiday season that feels as warm on the inside as Leawood looks on the outside.
Ready for extra support this season? Schedule a session today right here or call (913) 991-3974. Your future January self will thank you.
by Molly Pierce | Nov 20, 2025 | Anxiety Related, Confidence, Relationships
If you’re a parent in Leawood, Overland Park, or the greater Kansas City area, you’ve probably noticed your teen feeling more overwhelmed than ever. School pressure, social media, college prep, and the lingering effects of the pandemic have turned normal stress into daily anxiety for many adolescents.
The good news? You don’t have to fix it alone—and your teen doesn’t have to “just push through.” Two evidence-based therapies, Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), are especially powerful for teens, and parents play a crucial supporting role in the process.
How CBT Helps Teens Rewire Anxious Thoughts CBT teaches teens to spot the automatic negative thoughts that fuel anxiety (“Everyone will laugh if I speak up in class” or “I’m going to fail this test and ruin my future”). Together with a therapist, they learn to challenge those thoughts with evidence and replace them with more balanced ones. Over just a few months, many Leawood-area teens notice they feel less paralyzed by worry and more capable of handling tests, friendships, and uncertainty.
How ACT Helps Teens Live Bigger Than Anxiety While CBT focuses on changing thoughts, ACT focuses on changing the relationship with thoughts and feelings. Teens learn mindfulness skills to notice anxiety without getting hooked by it, then clarify what truly matters to them—their values (being a supportive friend, pursuing music, standing up for what’s right)—and take small, brave steps in those directions even when anxiety shows up. The result? A life that feels meaningful instead of fear-driven.
Your Role as a Parent: Connection Over Correction Research shows teens do best when parents shift from “fix-it” mode to “coach-and-connect” mode. Simple, powerful actions include:
- Validating feelings without jumping to solutions (“That sounds really heavy. I’m here.”)
- Modeling healthy coping (your own deep breaths or short walks)
- Encouraging small value-based actions instead of avoidance
- Attending a few joint sessions so you understand the tools your teen is learning
At True Self Counseling in Leawood, we specialize in blending CBT and ACT for adolescents while actively involving parents when it’s helpful. Many families tell us the biggest relief is finally having a shared language and practical strategies that work both in sessions and at home.
If your teen is withdrawing, irritable, or struggling to sleep because of stress and anxiety, you don’t have to wait for it to “get bad enough.” Early support makes a huge difference.
We offer both in-person sessions in Leawood and virtual options for busy Kansas City-area families. Your teen deserves to feel capable and connected—and you deserve to feel like a confident, supported parent again.
Ready to get started? Call or message us—we can’t wait to help your family thrive. Schedule you first session today!
by Molly Pierce | Dec 19, 2023 | Confidence, Depression, Life Style, Relationships, Self Image
Depression is a mental health condition that goes beyond mere feelings of sadness. It would be better described as a persistent and overwhelming sense of despair that can linger for weeks, months, and even years. Depression affects millions of people worldwide, oftentimes having a negative impact on personal well-being, relationships, work, school, and overall quality of life.
Contrary to common misconceptions, depression isn’t a sign of weakness, nor is it a mere mood swing that one can easily snap out of. Rather, depression involves a combination of biological, psychological, and/or environmental factors. Physiologically, there can be multiple neurotransmitters involved, making it difficult to regulate mood. Genetic predispositions can also make certain individuals more susceptible to experiencing depressed mood. Additionally, life events such as trauma, loss, or chronic stress can act as triggers, exacerbating the condition.
Being able to recognize the symptoms of depression is essential, not only for those who experience it, but also for those close to them. Detecting depression at its earliest signs is optimal, as it allows for prompt initiation of treatment, which can prevent the condition from worsening. Common symptoms include persistent sadness, loss of interest in previously enjoyable activities, changes in sleep and appetite, fatigue, and difficulty concentrating.
The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) outlines the following criterion for depression (otherwise known as major depressive disorder or MDD). In order to meet diagnostic criteria, an individual must exhibit at least five of the following symptoms during the same 2-week period, representing a change from previous functioning. Additionally, at least one of the symptoms must be either (1) depressed mood, or (2) loss of interest or pleasure.
- Depressed mood most of the day
- Significantly decreased interest or pleasure in all (or almost all) activities
- Major change in weight or appetite (not due to dieting)
- Insomnia or hypersomnia
- Excessive restlessness or observable reduction in activity levels
- Fatigue (exhaustion) or loss of energy
- Feelings of worthlessness or excessive/inappropriate guilt
- Diminished ability to think, concentrate, or make decisions
- Frequent thoughts of death or attempt to end one’s life
These symptoms must cause clinically significant distress or impairment in social, occupational, or other important areas of functioning. It’s important to note that the diagnosis also considers ruling out other medical conditions or substances that could contribute to the symptoms. Diagnosis and treatment should be conducted by qualified mental health professionals.
Seeking professional help, whether through therapy, medication, or a combination of both, is a crucial step for managing depression. It is certainly not a sign of weakness, but a courageous step towards healing. By fostering awareness, understanding, and compassion, we can collectively promote mental health treatment for those in need of support. The best thing we can do for those affected by depression is (1) listen without judgment, (2) validate their experiences and emotions, (3) connect them with a professional, and (4) continue to connect with them throughout their journey toward a brighter future.
by Molly Pierce | Nov 11, 2023 | Balance, Depression, Life Style, Relationships
As the seasons change and holidays approach, managing mental health becomes crucial. For many, these transitions can bring a mix of emotions, including excitement, stress, sadness, and more. Here are some strategies to navigate the potential impact on mental well-being during these times:
Acknowledge and Validate Emotions
Recognize that it’s normal to experience a range of emotions during seasonal changes and holidays. Whether it’s the joy of festivities or the pressure of expectations, validating your feelings is the first step in managing them.
Maintain Consistent Routines
Stick to regular routines as much as possible. Consistency in daily habits, such as sleep patterns, exercise, and meals, can provide a sense of stability during periods of change.
Set Realistic Expectations
Be realistic about what you can accomplish and what you expect from yourself and others during the holidays. Avoid overcommitting and focus on what brings genuine joy rather than succumbing to societal pressures.
Connect with Others
Loneliness and isolation can exacerbate low mood and negative outlook. Prioritize connection with loved ones, whether it be planning a fun activity together, catching up on a phone or video call, or just a quick meet-up for coffee. Be intentional about engaging in activities that help you feel a sense of community and support.
Mindful Practices
Mindfulness is a simple and effective practice for managing stress and promoting overall emotional well-being. It can be as simple as pausing for a moment to enjoy, soak in, and appreciate a nice experience. Choosing times to set your phone aside may help facilitate this, as it helps to minimize distractions that take you away from the present moment. Practicing gratitude (such as writing down an appreciation from the day), meditation (headspace is a great resource to facilitate the process), or yoga can help you stay connected to yourself and the here-and-now.
Manage Seasonal Mood Changes
Seasonal changes, particularly during fall and winter, can trigger changes in mood, from feeling tired and unmotivated, to feeling depressed and hopeless. For milder cases, exposure to natural light and engagement in outdoor activities can help reduce symptoms. If seasonal mood changes last more than one week, consider contacting a mental health professional to help you navigate to a better headspace.
Given the uniqueness of each individual, it’s important to recognize that various forms of self-care and coping strategies may work better for different people. By taking a proactive and mindful approach, you can successfully navigate the challenges of seasonal changes and holiday pressures, while maintaining balance and preserving well-being.
by Molly Pierce | Feb 4, 2017 | Confidence, Self Image
Founders of Go Like Yourself — Cindy Martin & Bruce Coffman — believe in writing one’s own unique story, regardless of outside pressures or judgment. Their goal is to get their message into the minds and hearts of people of all ages so they simply feel better about themselves:
This isn’t about ego. It’s about choosing for yourself who you are and what you do. It’s about directing your own life – not to get noticed or get more followers. It’s about being true to yourself. Push your limits on the trail. Go for bold strokes with a paintbrush in hand. Reach for the high note that has always eluded you. Or do none of these. Do what feels good and what feels right – just for you and no one else.
Please take a moment to reflect on Bruce’s thoughts on A Good Place to Start in liking oneself…
Okay. “Go Like Yourself”—you get it.
But now what? I mean, how do you do that?
This should help!
I love to mountain bike. Have for 20 years, even led a chapter of Trips for Kids that took inner-city youth on mountain biking day trips. Beautiful sport. I mean, what could be more fun than riding your bike like a kid on dirt trails through the woods?
Technology has changed the sport in many ways. The bike itself: lighter, stronger, better designs—simply more fun. Plus how rides are tracked and recorded: GPS, smartphone apps, helmet cams—on and on.
So. What could be more fun than riding? How ‘bout this? Not just riding, but taking photos & videos along the way, then immediately afterwards uploading ride data and blasting out to your friends. Right?
Wait. I don’t allow myself anything electronic on my bike, just a cell in my pocket in case of emergency. Why not? To live (ride) in the moment. Versus thinking ahead to the posting. Then waiting and watching—who liked? who commented? who shared?
I’m not throwing stones. I still check to see who reacts to things I post. I probably check too much. But my rides are sacred. Just for me.
So. To Go like Yourself (you’ll want to write this part down):
- Find one thing you love or want to do, just for you. Either a one-time thing or something lifestyle, longer-term
- Do that thing, but don’t let anyone know—or maybe only your mom or someone close to you
- Feel good about what you’re doing, then feel good about what you’ve done—not due to any reaction
Smile about it and know that you’ve won!
Like when you were a kid, just riding your bike.
For more information, please visit Go Like Yourself!
By: Bruce Coffman, Go Like Yourself
