A Personal Note from Our Founder, Debee Gold, LCSW

During Mental Health Awareness Month, Gold Counseling emphasizes the importance of recognizing, understanding, and addressing mental health challenges. This month serves as a reminder to prioritize emotional well-being, reduce stigma, and encourage individuals to seek support when needed. At Gold Counseling, our compassionate team provides resources, counseling, and guidance to help clients navigate stress, anxiety, depression, and other mental health concerns, fostering resilience and overall wellness. For more information, contact us to book an appointment. We have convenient locations to serve you in South Ogden UT, Kaysville UT, Draper UT, and St. George, UT.

A PERSONAL NOTE FROM OUR FOUNDER, DEBEE GOLD, LCSW

This past year, mental health awareness became deeply personal for me.

Before Christmas, my 95-year-old grandmother passed away. She had lived a long life, and there was so much to be grateful for: her strength, her history, her love, her grit, her stubbornness, her presence in our family. And still, grief came.

That is one of the truths about loss: gratitude does not cancel grief. Knowing someone lived a full life does not mean the ache disappears. Being prepared in some ways does not mean your heart is prepared in every way.

In the weeks and months that followed, I noticed how grief showed up in everyday life. It was not always dramatic. Sometimes it was fatigue. Sometimes it was a quiet sadness at unexpected moments. Sometimes it was difficulty concentrating, feeling tender, or needing more space than usual. Sometimes it was the strange reality of continuing ordinary responsibilities while carrying something deeply personal inside. Sometimes it was worrying about other family members and their grief.

That experience reminded me again that mental health awareness is not just about diagnosis or crisis. It is about noticing our humanity.

It is noticing when we are grieving.
It is noticing when we are tired.
It is noticing when we are functioning but not really feeling okay.
It is noticing when our children, spouses, parents, friends, or coworkers seem different than usual.
It is noticing when the weight we are carrying begins to affect how we sleep, work, connect, parent, communicate, or care for ourselves.

Grief is not something we “fix.” It is something we honor, move through, and make space for. But grief can also become heavier when we carry it alone. Mental health awareness means knowing the difference between normal pain and pain that needs more support.

As we recognize Mental Health Awareness Month, I hope we remember this: mental health care is not only for moments when life is falling apart. Sometimes it is for the quiet moments when life has changed, our heart is hurting, and we need support finding our way forward.

About This Issue

In this issue, we explore what mental health looks like in daily life, how to recognize when something more than stress is happening, how to find the right help, and what warning signs look different across age groups. May is Mental Health Awareness Month and awareness begins with honest conversations like the one above.

PART 1: WHAT DOES MENTAL HEALTH LOOK LIKE IN EVERYDAY LIFE?

Mental health is not just the absence of illness; it is an active, daily experience of how well we manage emotions, relationships, responsibilities, and setbacks. Think of it like physical fitness: you do not have to be injured to benefit from taking care of yourself.

The 5 Pillars of Daily Mental Wellness

Emotional Regulation	Sense of Purpose

The ability to feel emotions without being overwhelmed by them. Healthy regulation means recognizing frustration, sadness, or anxiety and responding rather than reacting.

Feeling that daily actions have meaning whether through work, caregiving, faith, creativity, or contribution to others.

Relational Connection	Coping Flexibility

Feeling genuinely seen and understood by at least one person. Isolation is one of the most reliable predictors of declining mental health.

Having a range of strategies to manage difficulty: talking to someone, physical activity, rest, creativity, problem-solving; not just one coping tool.

What Mentally Healthy Days Can Look Like

Disagreeing with a partner or coworker and returning to connection afterward
Feeling sad, anxious, or irritable and noticing it without it derailing your day
Knowing when you need rest and being able to take it (or ask for it)
Asking for help before reaching a crisis point
Being able to laugh, play, or be present with people you care about

Mental wellness is not the absence of hard feelings. It is the presence of enough resilience to move through them.

PART 2: HOW TO GAUGE WHEN MENTAL HEALTH NEEDS INTERVENTION

One of the most common questions people ask is: “Is what I’m experiencing normal, or do I need help?” The honest answer is that the line is not always obvious, but there are reliable markers to watch for.

The DURATION-INTENSITY-FUNCTION Framework

Mental health professionals often look at three dimensions when assessing whether a response to life stress has become a clinical concern:

DIMENSION	NORMAL RANGE	INTERVENTION SIGNAL

Duration	Days to 2 weeks	Symptoms persist longer than 2 weeks or do not improve after the stressor has resolved
Intensity	Fluctuates; can be distracted from it	Overwhelming, disproportionate, or intrusive; feels impossible to manage
Function	Some impact, still managing	Unable to maintain work, school, relationships, hygiene, or safety routines

Universal Red Flags — Regardless of Age

Seek evaluation promptly if you observe:

• Any expression of wanting to die, not exist, or hurt themselves
• Sudden, unexplained behavior change in a person who seemed stable
• Complete withdrawal from all relationships and activities
• Inability to care for basic needs (eating, hygiene, safety) for multiple days
• Psychotic symptoms: hearing voices, beliefs disconnected from reality, extreme paranoia
• Giving away possessions, saying goodbyes, or expressing hopelessness about the future

PART 3: SIGNS TO WATCH BY AGE GROUP

Mental health manifests differently depending on developmental stage. What looks like depression in an adult may look like aggression in a child. Here is what to watch for at each stage of life.

MENTAL HEALTH SIGNS BY AGE GROUP

Children (Ages 3–12)	• Frequent unexplained stomach aches, headaches before school or activities • Excessive fears, nightmares, or new sleep disruptions • Regression to younger behaviors (bedwetting, thumb-sucking, clinginess) • Explosive tantrums or aggression beyond developmental norm • Sudden drop in school performance or refusal to attend • Social withdrawal-avoiding friends, play, or family • Loss of interest in previously loved activities or toys
Adolescents (Ages 13–17)	• Significant mood changes lasting more than a few days • Increased irritability, emotional outbursts, or hostility • Withdrawing from family, friends, and usual social groups • Declining grades, skipping school, loss of interest in activities • Changes in sleep (sleeping all day or not sleeping at night) • Secretive behavior around devices; exposure to harmful online content • Self-harm behaviors: cutting, burning, scratching (often hidden under clothing) • Substance use: alcohol, marijuana, or other substances
Young Adults (Ages 18–25)	• Inability to maintain employment, coursework, or independent living • Isolation from support systems; cutting off family or friends • Substance use as primary coping mechanism • High-risk behaviors: reckless driving, unsafe sex, financial impulsivity • Persistent feelings of emptiness, hopelessness, or “not belonging” • Difficulty forming or maintaining close relationships • Anxiety that prevents participation in normal daily activities
Adults (Ages 26–59)	• Chronic irritability, cynicism, or emotional numbness • Persistent fatigue, difficulty concentrating, or • Chronic irritability, cynicism, or emotional numbness • Persistent fatigue, difficulty concentrating, or forgetfulness • Inability to experience joy or pleasure in previously enjoyed activities • Relationship conflict, emotional unavailability, or social withdrawal • Neglect of health: skipping medical care, poor nutrition, disrupted sleep • Work performance decline, absenteeism, or loss of career motivation • Increased alcohol consumption or reliance on substances to “get through”
Older Adults (Ages 60+)	• Expressing that life has no purpose or that others would be better without them • Confusion, memory issues, or disorientation beyond typical aging • Withdrawal from social activities and long-standing relationships • Changes in appetite or significant unexplained weight change • Refusing medical care or stopping previously important health routines • Hopelessness expressed about health, future, or family burden • Increased alcohol use (often underestimated in this age group)

PART 4: HOW TO FIND THE RIGHT INTERVENTION

Finding help can feel overwhelming especially when you are already struggling. Here is a practical roadmap.

Step 1 — Start with a Conversation

Before calling a provider, talk to a trusted person, a friend, family member, school counselor, or primary care doctor. PCP visits are often the first-place mental health concerns are identified. Your PCP can refer to therapists, psychiatrists, or community mental health centers.

Step 2 — Know the Levels of Care

Outpatient Therapy	Weekly or biweekly sessions with a licensed therapist (LCSW, LPC, MFT, psychologist). Best for mild to moderate concerns.
Intensive Outpatient (IOP)	Multiple sessions per week, often 3 hours each. Appropriate when weekly therapy is not enough but hospitalization is not needed.
Partial Hospitalization (PHP)	5–6 hours/day of structured mental health programming. Appropriate for moderate to severe symptoms with functioning still intact.
Inpatient/Crisis Stabilization	24-hour care for acute safety concerns. The goal is stabilization, not long-term treatment.
Psychiatry	Medication evaluation and management. Often paired with therapy for best outcomes.

Step 3 — Finding a Provider

Where to Search:	What to Ask a New Therapist:

• Psychology Today therapist finder (psychologytoday.com)
• Your insurance company’s provider directory
• SAMHSA Treatment Locator (findtreatment.gov)
• Community mental health centers (often sliding-scale fees)
• School counselors or Employee Assistance Programs (EAPs)
• Federally Qualified Health Centers (FQHC) for uninsured clients

• What is your experience with my specific concern?
• What treatment approaches do you use?
• How do you measure progress?
• What does a typical session look like?
• How do you handle crises between sessions?
• Do you have availability for my schedule and budget?

Step 4 — Evidence-Based Approaches Worth Knowing

Not all therapy is created equal. Research consistently supports the following modalities for specific concerns:

APPROACH	BEST SUPPORTED FOR

Cognitive Behavioral Therapy (CBT)	Depression, anxiety disorders, OCD, PTSD, eating disorders, insomnia
Dialectical Behavior Therapy (DBT)	Borderline personality, chronic suicidality, emotional dysregulation, self-harm
EMDR	PTSD, complex trauma, grief — especially when the event is “stuck”
Motivational Interviewing (MI)	Substance use, behavior change, treatment ambivalence
Trauma-Focused CBT (TF-CBT)	Children and adolescents with trauma histories
Parent-Child Interaction Therapy (PCIT)	Disruptive behavior in young children ages 2–7
Acceptance & Commitment Therapy (ACT)	Anxiety, chronic pain, values-based functioning

Crisis Resources — Keep These Handy
988 Suicide & Crisis Lifeline: Call or text 988 (available 24/7)
Crisis Text Line: Text HOME to 741741
SAMHSA Helpline: 1-800-662-4357 (free, confidential, 24/7)
Veterans Crisis Line: Call 988, then press 1
Trevor Project (LGBTQ+ youth): 1-866-488-7386

You do not have to figure this out alone.

Whether you are worried about yourself or someone you love, reaching out is an act of courage~not weakness. This May, let awareness be the first step toward action.

Written by: Debee Gold, LCSW

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