When Life Hits Hard: How Critical Incident Stress Debriefing Can Help
Life is complex enough, but there are moments when it suddenly becomes even more overwhelming. These moments are what we call a crisis. A crisis often feels traumatic, and in an instant, our lives are altered forever. It could be a terrorist attack, a violent crime, a natural disaster, or another event that strikes deeply.
When a crisis happens in a shared space—like a workplace, school, sporting event, or office—it becomes a collective tragedy. For example, when staff at a factory witnessed a coworker injured in a violent industrial accident, the impact rippled through the entire team. Recognizing the need to support their employees, the management reached out to a trained professional to conduct a Critical Incident Stress Debriefing (CISD).
Life is complex enough, but there are moments when it suddenly becomes even more overwhelming. These moments are what we call a crisis. A crisis often feels traumatic, and in an instant, our lives are altered forever. It could be a terrorist attack, a violent crime, a natural disaster, or another event that strikes deeply.
When a crisis happens in a shared space—like a workplace, school, sporting event, or office—it becomes a collective tragedy. For example, when staff at a factory witnessed a coworker injured in a violent industrial accident, the impact rippled through the entire team. Recognizing the need to support their employees, the management reached out to a trained professional to conduct a Critical Incident Stress Debriefing (CISD).
What is a CISD?
As a mental health professional, I facilitate CISDs to help individuals and groups process traumatic events. During a CISD, we discuss what happened, what we are feeling, and how we can begin to heal. The first step is creating a safe, confidential space where participants can openly share their experiences and start to explore the question: “Where do we go from here?”
CISDs are flexible—they can occur immediately after a crisis, a week later, or even years after the event. While a CISD is not psychotherapy, it serves as an opportunity for emotional repair and education, helping participants understand that their reactions are normal. Human beings are not built to handle crises effortlessly, so it’s expected that our emotional and physical responses may feel intense or confusing.
What Happens During a CISD
Sharing Thoughts and Feelings: Participants describe what they experienced and how they are feeling now. This helps normalize their reactions and fosters connection.
Educational Component: We discuss common stress reactions and coping strategies, helping participants understand their responses to trauma.
Questions and Discussion: Participants ask questions, often uncovering insights that strengthen the healing process.
Referrals for Further Support: If needed, participants are connected with mental health professionals for additional care.
A CISD is a starting point for healing, giving people a structured environment to process life when it has thrown its hardest punches. It reminds us that while we cannot always control what happens, we can take meaningful steps toward understanding, connection, and recovery.
Integrating Nutrition and Lifestyle for Mental Health: A 2025 Update
Mental health disorders such as depression, anxiety, bipolar disorder, and ADHD are prevalent, affecting millions globally. Recent research underscores the significant role of nutrition and lifestyle interventions in managing these conditions, offering complementary approaches to traditional pharmaceutical treatments.
Mental health disorders such as depression, anxiety, bipolar disorder, and ADHD are prevalent, affecting millions globally. Recent research underscores the significant role of nutrition and lifestyle interventions in managing these conditions, offering complementary approaches to traditional pharmaceutical treatments.
🌱 Nutritional Psychiatry: A Growing Field
Nutritional psychiatry examines how dietary patterns and nutrients influence mental health. Studies indicate that dietary interventions can alleviate symptoms of depression and anxiety. For instance, a meta-analysis revealed that dietary interventions significantly reduced depressive symptoms compared to control conditions.
Furthermore, a comprehensive review highlighted the potential of specific nutrients, such as omega-3 fatty acids and B vitamins, in managing mood disorders.
🥗 The Mediterranean Diet: A Protective Pattern
The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and lean proteins, has been associated with improved mental health outcomes. Adherence to this diet correlates with lower levels of depression and anxiety.
Conversely, high consumption of ultra-processed foods has been linked to increased risk of mental health issues, emphasizing the importance of dietary choices in mental well-being.
🍬 Sugar and Addiction: Implications for Mental Health
Excessive sugar intake can impact brain chemistry, potentially leading to addictive behaviors. Research suggests that sugar consumption activates dopamine and opioid pathways in the brain, similar to addictive substances.
Additionally, low dopamine levels associated with sugar withdrawal may contribute to cravings and continued consumption, highlighting the need for mindful dietary habits.
💤 Sleep: A Cornerstone of Mental Health
Quality sleep is crucial for mental health. Studies indicate that sleep disturbances are bidirectionally related to mood disorders, with poor sleep contributing to and resulting from conditions like depression and anxiety.
Implementing good sleep hygiene practices—such as maintaining a consistent sleep schedule, creating a restful environment, and limiting screen time before bed—can improve sleep quality and, by extension, mental health.
🏃♀️ Exercise: Enhancing Mood and Cognitive Function
Regular physical activity has been shown to elevate serotonin levels and regulate stress hormones, contributing to improved mood and cognitive function. Engaging in enjoyable activities, setting achievable goals, and exercising with a partner can enhance adherence and overall mental health benefits.
🧠 Integrating Approaches for Optimal Mental Health
Combining nutritional interventions with lifestyle modifications can accelerate therapeutic outcomes. For example, a ketogenic diet has shown promise in helping stabilizing mood and cognitive function in individuals with bipolar disorder.
Collaborating with healthcare providers trained in nutritional and integrative interventions can help individuals identify essential nutrients, develop personalized dietary strategies, and incorporate lifestyle changes to support mental health.
If you are interested in taking the next step in your mental and physical health, I have training in nutritional and integrative interventions. Give our office a call at 309-713-1485 or email info@summitfamily.net. I look forward to finding solution together!
Sources:
Opie RS, O’Neil A, Itsiopoulos C, et al. The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutr. 2015;18(11):2074-2093. PMC6455094
Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Med. 2017;15:23.
Harvard Health Publishing. Mediterranean diet may help ease depression. 2023.
Hall KD, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019;30(1):67-77.
Lenoir M, et al. Intense sweetness surpasses cocaine reward. PLoS One. 2007;2(7):e698.
Kessler RC, Bromet EJ. The epidemiology of depression across cultures. Annu Rev Public Health. 2013;34:119-138.
Stanford Medicine. Sleep and mental health: What the science says. 2025.
Verywell Mind. What is sleep hygiene? 2024.
News-Medical.net. UCLA Health launches study on ketogenic diet for bipolar disorder in youth. 2025.
The Guardian. Metabolism and diet linked to bipolar depression, scientists say. 2024.
Dating in 2025: What to Look For in a Partner
Dating in 2025 looks a lot different than it did even five years ago. With shifting social dynamics, evolving cultural norms, and the ever-present influence of technology, finding a meaningful relationship can feel both exciting and overwhelming. Whether you’re swiping on apps, reconnecting in person, or simply exploring what you want in a partner, the most important question remains the same: Who should I date?
Dating in 2025 looks a lot different than it did even five years ago. With shifting social dynamics, evolving cultural norms, and the ever-present influence of technology, finding a meaningful relationship can feel both exciting and overwhelming. Whether you’re swiping on apps, reconnecting in person, or simply exploring what you want in a partner, the most important question remains the same: Who should I date?
As a therapist, I see firsthand how powerful our relationship choices are for our mental and emotional health.
The good news is that “who to date” is less about finding the perfect person and more about finding someone who helps you feel safe, supported, and true to yourself.
Qualities to Look For in 2025
1. Emotional Availability
In 2025, we’re moving past surface-level attraction alone. Someone who can communicate feelings openly, handle conflict with care, and show up consistently is far more valuable than someone who checks every box on paper. Emotional availability builds trust and long-term stability.
2. Shared Values
Relationships thrive when partners align on what matters most—whether that’s family, career, faith, lifestyle, or social issues. Perfect agreement isn’t necessary, but mutual respect for each other’s values creates a strong foundation.
3. Respect for Boundaries
A healthy partner listens when you say “no,” honors your needs, and doesn’t pressure you into situations that feel uncomfortable. In a world where boundaries are often blurred by constant digital connection, respecting personal space and time is more important than ever.
4. Growth Mindset
No one is perfect, and relationships are journeys of growth. Look for someone who is willing to learn, adapt, and grow alongside you rather than resist change or place blame. Couples who embrace growth together often develop deeper connection and resilience.
5. Joy and Compatibility
Amid all the serious talk, let’s not forget: dating should bring joy! Laughter, shared hobbies, and simply enjoying each other’s company are the glue that keeps relationships fun and fulfilling.
Who Not to Date in 2025
Just as important as knowing who to date is recognizing red flags:
Those who dismiss your feelings or invalidate your experiences.
Partners who create cycles of drama or instability.
Individuals unwilling to respect your boundaries, time, or goals.
People who are inconsistent—showing up one day and disappearing the next.
The Bottom Line
In 2025, the best person to date is someone who helps you feel more like yourself, not less. Look for partners who value connection, growth, and respect. Healthy love doesn’t erase your individuality—it enhances it.
At Summit Family Therapy, we believe relationships are one of the most powerful forces in shaping mental health and overall well-being. If you’re navigating dating, partnership, or relationship challenges, therapy can be a safe space to reflect, gain clarity, and build stronger patterns for love and connection.
Ready to explore what healthy love looks like for you? Schedule a session with Dr. Courtney Stivers at Summit Family Therapy and take the next step toward building relationships that truly last.
The Benefits of Connecting Mind and Body for Mental Health
When we think about mental health, we often imagine thoughts, feelings, or brain chemistry. But the truth is, our mental well-being is deeply connected to our physical selves. The body and mind are not separate systems—they are constantly in conversation. When we learn to connect the two, healing becomes more whole, more sustainable, and more empowering.
When we think about mental health, we often imagine thoughts, feelings, or brain chemistry. But the truth is, our mental well-being is deeply connected to our physical selves. The body and mind are not separate systems—they are constantly in conversation. When we learn to connect the two, healing becomes more whole, more sustainable, and more empowering.
Why the Mind-Body Connection Matters
Stress, anxiety, depression, and trauma don’t live only in our heads. They show up in our bodies, too—tight shoulders, upset stomachs, racing heartbeats, fatigue. This is because our nervous system, hormones, and immune system all respond to emotional experiences. Ignoring the body when we’re caring for our mental health is like trying to listen to half of a conversation.
By noticing and supporting the mind-body connection, we can create more balance and resilience.
Key Benefits of Mind-Body Connection
1. Better Stress Regulation
Breathing techniques, gentle movement, and mindfulness practices calm the nervous system, helping the body shift out of “fight or flight.” When the body relaxes, the mind follows.
2. Improved Emotional Awareness
Tuning into the body helps us notice early signs of stress or emotional overwhelm. A racing heart, shallow breath, or muscle tension can become cues to pause, reset, and take care of ourselves before emotions feel unmanageable.
3. Healing from Trauma
Trauma often lingers in the body long after the mind has tried to move on. Practices like yoga, EMDR, grounding exercises, or somatic therapy help release stored tension and create a sense of safety in the body again.
4. Increased Resilience and Energy
When we nurture both body and mind—through movement, sleep, nutrition, and mindful awareness—we support the whole system. This makes it easier to recover from stress, adapt to challenges, and feel more energy for daily life.
5. Greater Self-Compassion
Learning to listen to the body with curiosity (instead of judgment) teaches us to treat ourselves with kindness. That gentleness toward our bodies often translates into more compassion for our thoughts, emotions, and overall self.
Ways to Strengthen the Mind-Body Connection
Practice mindful breathing or meditation.
Try gentle movement like yoga, stretching, or walking.
Use grounding techniques (noticing what you see, hear, feel in the present moment).
Keep a journal of body cues and what emotions they may signal.
Work with a therapist trained in somatic or trauma-informed approaches.
Final Thoughts
Connecting the mind and body is not about perfection—it’s about awareness. By paying attention to the signals our bodies send and responding with care, we can support our mental health in powerful, lasting ways. Healing happens not just in our thoughts, but in every breath, heartbeat, and step forward.
If you’re ready to begin exploring the mind-body connection in your own life, I’d love to walk alongside you. As a trauma-informed therapist, I help individuals find healing, balance, and resilience through both emotional and somatic approaches. Give my practice a call at 309-889-4290.
Finding Safety & Growth with Kaylee Yates, MA, LMFT
Meet Kaylee Yates—a therapist whose empathy meets expertise, offering a healing space where both struggle and joy are honored. As Kaylee warmly puts it, “if you are going to do surgery in therapy, make sure to dip the scalpel in the anesthetic of love.” That grounding philosophy—creating a sanctuary of safety before confronting pain—is woven through everything she does.
Meet Kaylee Yates—a therapist whose empathy meets expertise, offering a healing space where both struggle and joy are honored. As Kaylee warmly puts it, “if you are going to do surgery in therapy, make sure to dip the scalpel in the anesthetic of love.” That grounding philosophy—creating a sanctuary of safety before confronting pain—is woven through everything she does.
A Person-Centered
Foundation
At the core of Kaylee’s work is person-centered therapy: a space where your unique story matters, and healing is guided together, not prescribed. She believes that everyone carries their own journey—she listens, learns, and walks alongside.
Expertise in Depression & Anxiety
Kaylee supports individuals, couples, and families in navigating depression and anxiety, helping clients rediscover clarity and resilience. Whether you're sitting across from her in person (hopefully with a cup of coffee in hand!) or joining via telehealth (where her cats might make surprise appearances), the connection is always warm and steady.
Healing Attachment and Relationship Wounds
While not always named outright, Kaylee’s specialties—couples, premarital, family, and young adults—hint at her deep understanding of attachment dynamics and relationship healing. Whether it's strengthening bonds or unpacking betrayal or insecurity, her relational focus supports restoring trust and connection.
Walking Through Trauma & Betrayal
Kaylee offers a compassionate presence for those grappling with trauma, grief, or betrayal. Though she doesn't emphasize specific trauma modalities, her overall approach—grounded in safety, narrative, and empathy—lends itself powerfully to processing deep wounds and restoring belonging.
Untangling People-Pleasing & Self-Destructive Patterns
Many who enter therapy find themselves trapped in self-sabotaging or people-pleasing habits. Kaylee meets where you are—honoring the pain behind the pattern, inviting curiosity without judgment, and helping you claim boundaries, assert needs, and nurture self-compassion.
Why Kaylee’s Approach Truly Matters
Safety First: A space where vulnerability is held, not judged
Your Story Centered: Therapy tailored to your history, not a one-size-fits-all script
Holistic Support: Whether through grief, trauma, relationships, or stress—a person-centered view always applies
Warm & Accessible: In-person (with coffee!), telehealth (with cat cameos!)—human connection is never compromised
Deep Relational Insight: Skilled at navigating attachment challenges, betrayal, and restoration of trust
In Her Own Words
Kaylee’s commitment shines through when she says:
“Therapy is not always easy… I may not be able to promise that the road to healing is easy, but I can promise to walk through this valley with you.”
That promise—of presence, partnership, and compassion—is at the heart of what makes her approach so profoundly supportive.
Ready to Begin?
If you're seeking healing from anxiety, depression, trauma, attachment wounds, betrayal, or the burdens of pleasing others—Kaylee Yates offers a therapy space where your story is seen, your heart is held, and your growth is guided—with love.
Interested in booking a session or exploring whether she’s the right fit? Reach out via our contact form to learn more about availability, telehealth or in-person options, and how to take the first step forward.