Well In Mind

Well In Mind Self-Care Tip of the Week

Tips for Making Exercise a Habit

7 Tips for Making Exercise Part of Your Daily Routine

  1. Keep it short and sweet: 5-10 minute increments 2-3 times a day might be easier than picking an hour time block
  2. Mix it up: variation maintains motivation!
  3. Start slow: Increase what you already do just slightly to challenge yourself but not discourage
  4. Give yourself room to grow: It’s a skill to grow. Comparison will kill motivation and achievement.
  5. Set a schedule: Writing it in increases the chance it actually happens.
  6. Exercise with others: Accountability is proven effective!
  7. Exercise in the morning: Once the day gets going, too many obstacles can stop you.

Well In Mind – Free, Confidential, Therapy (6 sessions/year) – Ext. 35596

Kristin Bell, LCPC, CEAP & Laura Hogan, LCPC, CEAP

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Well in Mind Welcomes Khara Harper, LCSW!

Please welcome Khara Harper, LCSW to the Well In Mind team!


Khara received her Master’s in Social Work from the University of Illinois @ Urbana-Champaign in 2013. She is a Licensed Clinical Social Worker. Khara has worked in community mental health, serving adults with severe mental illness and has been a medical social worker with hospice and home health care, in addition to being a therapist on BetterHelp. Khara treats clients with trauma, anxiety disorders, mood disorders, burnout and more.

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Well In Mind Animal Ambassador Visits

Our Well In Mind Animal Ambassador, Sailor, had a busy month spreading holiday cheer! He was a surprise guest at the PCA Kankakee Holiday Party thanks to Site Supervisor Jean Craft and provider Dr. Alston asking for him to attend, as they wanted to make the day extra special for staff. Sailor also joined Well In Mind and the wellness wagon to visit the Atrium and Meadowview. Well in Mind wishes all a safe and happy holiday, and we look forward to supporting you in the new year!

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Well in Mind Self-care Tip of the Week

Ways to Create Structure When Life is Constantly Changing

  1. Create quiet time: agree on times at home where everyone will find space alone to engage in quiet activities, or try eating lunch alone at work to step away from stimulation
  2. Set goals each day: the act of setting goals and checking your progress is directly related to achieving them. Set small goals each day to help gain a sense of achievement
  3. Stick to a schedule: Set regular start times, end times, and frequent breaks to help you stay on track and focused and to create balance between work and relaxation time
  4. Stay connected: schedule times to talk to friends, family, and co-workers to help combat isolation and enhance feelings of community and connection
  5. Take a break from the news: If what you’re reading or watching isn’t new information, shut it down! Watching as little as 14 minutes of distressing news can increase anxiety
  6. Walk it off: Taking a quick walk around your office, home, or neighborhood Is enough to boost your mood, decrease fatigue, and increase focus and creativity
  7. Make time for hobbies: taking time to pursue hobbies can reduce the risk of depression
  8. Engage in mindfulness activities:  Practice focusing on your senses (what you can hear, smell, taste, touch, see) in this moment. Aim for 1-5 minutes. You can also focus on your breathing, noticing the sensations of what it feels like to breathe in the body.
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Well In Mind Self-Care Tip of the Week

Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons —most often starting in the fall and continuing into the winter months.  We have strategies that can help! It’s important to line up resources that can be put in place now, so when your tank is already low, it doesn’t completely drop as we get into these months.

  • Create and follow a schedule that designates a time for sleep, meals, exercise and self-care. This provides a welcome sense of familiarity.
  • Count the hours of sunlight as a reminder that seasonal depression is just that — seasonal.
  • Take up indoor activities such as growing indoor plants, reading, writing letters and painting.  This can give you something to look forward to each day.
  • Practice gratitude to help you feel more empowered and off-balance a sense of powerlessness that COVID has collectively provided our world.
  • Get yourself some light therapy by going for a daily walk, opening blinds, turning on lights, or using a light therapy box which mimics outdoor light.
  • Substitute cellphone scrolling with knitting, coloring, puzzles, or other similar activities..  Colors, patterns and the tactile feel of textures is more soothing to focus on. 
  • Get physical activity.  An easy in-home option can be yoga, taking the long way through your work environment, having a dance party at home with your family.

Well In Mind is here for you.  Just call 815-933-2240, option #2 to schedule an appointment or to ask about your EAP benefits.

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