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Mental health

Anxiety, depression, trauma, burnout and what counseling involves.

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Related service: Individual counseling

Mental health

Light in the Longer Nights

Struggling with seasonal depression? This biblical devotional offers hope, comfort, and practical spiritual encouragement during the darker months.

Nicole Stout, MA, LPC ·

Mental health

When Winter Feels Heavy: Finding Hope in the Hidden Season

Struggling with seasonal depression or winter burnout? This biblical devotional offers Christian encouragement, Scripture-based hope, and practical mental health support for the winter season.

Dave Kemerer, MA, LPC ·

Mental health

December Devotional: The God Who Holds Our Thoughts

Scripture: “You hem me in, behind and before, and you lay your hand upon me.” — Psalm 139:5 December often feels like the year’s closing chapter—a time…

Rosslyn Kemerer ·

Mental health

7 Signs It Might Be Time to Try Individual Therapy

Life is full of ups and downs, but sometimes the weight of those downs lingers longer than we expect. You may find yourself wondering: Is this just a…

Rosslyn Kemerer ·

Mental health

The Quiet Power of Gratitude in a Noisy Season

Explore how gratitude during Thanksgiving can reduce holiday stress, support mental health, and strengthen relationships in meaningful ways.

Dave Kemerer, MA, LPC ·

Mental health

Making Therapy Work: How to Get the Most Out of the Process

Want therapy to work for you? Learn how to make counseling effective through self-awareness, consistency, and authentic engagement. These 7 strategies will help you get the most from your sessions—whether you're just starting or returning.

Dave Kemerer, MA, LPC ·

Mental health

When You Feel Like the Problem: Internalized Blame and the Case for Therapy

Struggling with self-blame, people-pleasing, or the feeling that you’re always the problem? Learn how individual therapy can help you untangle these patterns and find clarity, confidence, and self-compassion. Serving Ligonier, Greensburg, and Irwin, PA.

Dave Kemerer, MA, LPC ·

Family & parenting

Facing Conflict: Why Avoiding Hard Conversations Hurts More Than Helps

Avoiding conflict doesn’t make tension disappear—it just pushes it underground. Learn how to face difficult conversations with clarity, confidence, and compassion. Therapy tips from True North Vitality’s relational approach.

Dave Kemerer, MA, LPC ·

Faith & encouragement

Devotional: When Anxiety Overwhelms You

Explore how faith and mental health go hand in hand. This devotional on anxiety, rooted in Scripture, offers reflection, encouragement, and insight into how Christian therapy can support your healing. Based in Ligonier, Greensburg, and Irwin, PA.

Dave Kemerer, MA, LPC ·

Mental health

Cultivating Self-Awareness as Fall Approaches

Feeling off as the seasons change? Discover practical ways to care for your mental and emotional health this fall. Learn how to reset, set boundaries, and feel more grounded—with support from our therapy team at True North Vitality.

Dave Kemerer, MA, LPC ·

Couples & marriage

Common Issues Couples Fight Over Series: Part 6

Pornography, lust, and secrecy often lead to conflict and disconnection in relationships. Learn why these issues trigger deep emotional pain—and how couples therapy can support healing and trust.

Dave Kemerer, MA, LPC ·

Faith & encouragement

Devotional: When Loneliness Lingers

Explore a short biblical devotional on loneliness rooted in Scripture. Reflect on how God's presence offers comfort, connection, and healing when you feel most alone.

Dave Kemerer, MA, LPC ·

Family & parenting

Understanding and Easing Mom Guilt

Struggling with mom guilt? Learn why it happens, how it affects your mental health, and practical strategies to ease the pressure and parent with confidence.

Rosslyn Kemerer ·

Mental health

Do I Need Therapy? 5 Signs It’s Time to Talk to Someone

Wondering if you need therapy? Learn five clear signs it might be time to seek support, and how True North Vitality offers holistic, trauma-informed care to help you heal and grow.

Dave Kemerer, MA, LPC ·

Family & parenting

Emotional Intimacy After Baby: Reconnecting as New Parents

Struggling to feel connected after having a baby? Learn how new parents can rebuild emotional intimacy with practical tips, therapeutic coaching, and support from True North Vitality.

Dave Kemerer, MA, LPC ·

Mental health

What Is Trauma-Informed Therapy?

Discover how trauma-informed therapy creates emotional safety, integrates body-based healing, and supports lasting recovery. Learn more at True North Vitality.

Dave Kemerer, MA, LPC ·

Faith & encouragement

Devotional: Finding Peace in Uncertainty

Explore how to deepen your faith and trust in God during life’s uncertainties. Reflect on biblical promises and practical ways to walk in spiritual confidence, even when the path ahead isn’t clear.

Dave Kemerer, MA, LPC ·

Mental health

What Is Splankna Therapy?

Discover how Splankna Therapy uses body, mind, and faith to help release emotional blockages. Explore this holistic, Christian-based modality at True North Vitality.

Dave Kemerer, MA, LPC ·

Mental health

Is Therapy for Me?

Is therapy for you? This guide for men breaks down what to expect in your first session and how therapy helps with stress, emotions, and relationships.

Dave Kemerer, MA, LPC ·

Mental health

Why Am I So Tired All the Time?

You get enough sleep. You’re not physically sick. Maybe your doctor has run some bloodwork confirming that ‘nothing is wrong.’ But no matter how much…

Rosslyn Kemerer ·

Mental health

Is it normal to feel anxious all the time?

If you’ve ever caught yourself wondering, “Why am I always anxious?” — you’re not alone. In fact, it’s one of the most commonly searched questions…

Dave Kemerer, MA, LPC ·

Mental health

What is ‘holding space?’

Holding space is a phrase you may have heard — especially around the field of mental health and wellness — but what does it actually mean? There’s lot…

Dave Kemerer, MA, LPC ·

Mental health

You Don’t Have to Hit Rock Bottom to Start Therapy

Curious about therapy but not sure it’s “bad enough” yet? Learn how individual therapy can support substance use recovery, emotional health, and lasting change—before things spiral. Meet Nicole, in Greensburg, PA.

Dave Kemerer, MA, LPC ·

Faith & encouragement

Devotional: A Season for Everything

Reflect on life’s transitions with scripture. A brief devotional about changing seasons, God’s constant presence, and finding spiritual steadiness.

Dave Kemerer, MA, LPC ·

Mental health

Reclaiming Your Space: The Power of Boundaries

If you’ve spent time in therapy, chances are the word boundaries has come up more than once. And for good reason — boundaries are essential to…

Dave Kemerer, MA, LPC ·

Mental health

What Comes After Therapy? Growing Beyond the Couch

If you’ve been in therapy before, you already know the value of having space to reflect, heal, and grow. Maybe you’ve worked through something big.…

Dave Kemerer, MA, LPC ·

Mental health

Insomnia and mental health

Chronic insomnia feels absolutely crippling. I’ve been there for various reasons and seasons over the course of my life and I understand how trapped it…

Rosslyn Kemerer ·

Couples & marriage

Perinatal Preparation

A well-intended phrase told to many mothers in celebration, but why then do feelings of pressure, guilt, even frustration arise? Expecting moms hear…

Nicoletta Whiteman, MA, LPC ·

Mental health

How to get the most out of your therapy session

Good therapy is not designed to be a place where you come to simply complain and vent every week and then go home and keep doing exactly what you’ve…

Dave Kemerer, MA, LPC ·

Mental health

Finding your wellness team

If you’ve spent any time with me (or with any other good therapist) you’re already very familiar with considering a holistic approach to wellness. The…

Dave Kemerer, MA, LPC ·

Mental health

“Good” is the enemy of healthy.

You have an uneventful week and you show up to therapy thinking, “I have absolutely nothing to talk about. This was a great week! In fact, maybe I…

Rosslyn Kemerer ·

Nature & outdoors

Thriving through Cold + Flu Season

Unless you live under a rock, I’m sure you’ve been aware that this ‘cold and flu season’ has been an absolute doozy! Stomach bugs, bacteria strains,…

Dave Kemerer, MA, LPC ·

Family & parenting

How to achieve a healthy work-life balance

As a self-employed therapist, I know that I cannot fill from an empty cup. It’s imperative to maintain habits that allow me to work and play well. It…

Dave Kemerer, MA, LPC ·

Mental health

Expanding your horizons

Have you ever been in a situation that leaves you feeling completely stuck, stagnant or burned-out? It could be a job, a relationship or a life…

Dave Kemerer, MA, LPC ·

Mental health

Confronting Your Triggers

Imagine a scenario in which you feel emotionally challenged, irritated or “triggered” in some way. Perhaps someone has said something you inherently disagree with, something you perceive as untrue, disrespectful or immature. How do you handle it? What is the way you typically respond? And what if your response doesn’t elicit the reply you were hoping for? And furthermore, what if the person irritating you is…your therapist!? (GASP!)

Dave Kemerer, MA, LPC ·

Mental health

Boundaries during the holiday season

Its that time of year again, New Hallothanksmas, aka Halloween, Thanksgiving, Christmas, and New years. Although for many this time of year is exciting and an opportunity to live out past times and traditions with people you love. For man, this span of 3 ½ months is has an extra layer of tension. Questions like “Will my in-laws speak negatively of me if we decide to stay home this year for Christmas?” or “What if I can’t afford to get everyone that matters to me a gift and have to prioritize...” begin to swirl around in our minds, effectively taking away the peace that we should rightfully own this time of year.

Dave Kemerer, MA, LPC ·

Mental health

How to Find a Great Therapist

I used to attend a church that said “if this is your first time visiting, we ask that you give us three Sundays before you decide if it’s for you or…

Nicoletta Whiteman, MA, LPC ·

Mental health

Accidental manifestation

What exactly are you manifesting each day? Are you creating growth and progress? Or are you gradually eroding your mind and limiting your beliefs? It…

Rosslyn Kemerer ·

Faith & encouragement

Grief is for more than death

When you think of or look up a definition of ‘grief,’ it’s typically thought of as “deep sorrow, especially that caused by someone's death.” But it’s such a specific feeling isn’t it? And I don’t know about you, but I’ve felt it WAY more often than exclusively around death. How many different types of grief are you aware of besides death?

Rosslyn Kemerer ·

Mental health

Why your stories may be keeping you stuck

But You Don’t Understand!! As a counselor, I have many stories. Ones that I share when I see a whole bunch of the same story, manifested throughout…

Dave Kemerer, MA, LPC ·

Mental health

How to support someone through grief (do’s & don’ts)

Sometimes, we can be at a loss as to how to help someone we know and love who is grieving, as well as we may not know what we need if we are grieving ourselves. What do we say? What is helpful? Should I not have said that one thing at the funeral? It’s so easy to want to be helpful but feel as though you’re just filling awkward, empty space with words.

Nicoletta Whiteman, MA, LPC ·

Family & parenting

How therapy can improve your family

Family dynamics can be (and usually are) complex and challenging. Even healthy families have natural ups and downs. As we all grow and develop in…

Dave Kemerer, MA, LPC ·

Couples & marriage

What to do when your spouse doesn’t want therapy

When things aren’t going well in your relationship, it’s already a very isolating and lonely feeling. If your spouse or partner isn’t willing or committed to try counseling, it can feel even more lonely and frustrating. While you obviously cannot control and should not manipulate your partner into therapy, there are sometimes a few suggestions that may help.

Dave Kemerer, MA, LPC ·

Faith & encouragement

Grief Relief

3 part healing series for mind, body + spirit 3 Fridays in March, 17th, 24th and 31st from 11:00am - 12:30pm at The Space

Rosslyn Kemerer ·

Couples & marriage

What makes a good therapy session?

"Just like in any other profession, there are good therapists and poor ones, creative ones and lazy ones, good fits and bad fits. The same goes for clients! Some are actually willing to do the work and will see change as a result, while others just want to talk once a week and stay trapped in their comfort zones..."

Dave Kemerer, MA, LPC ·

Couples & marriage

Why “Trying Harder” Doesn’t Work

"I'm using the word infrastructure to make the point that if you have NEVER had a successful conversation with your partner where you felt heard, got your point across to where it was at least accepted if not agreed with, and did the same for your partner, then you have not actually been having a dialogue at all. You have been having two separate monologues and expecting the impossible..."

Dave Kemerer, MA, LPC ·

Mental health

How to know if you’re making progress in therapy?

Whether you’re heading into your first therapy session or you’ve been in counseling for years, it’s important to have an awareness of if it’s actually WORKING. Are you able to pinpoint ways that you have actually grown or changed? What can you do today that you couldn’t do a year ago?

Nicoletta Whiteman, MA, LPC ·

Mental health

Help for grieving

I’m relatively new to big losses and understanding the journey of grief, but each time I experience it, I learn a little something. If you or someone you know is experiencing grief and loss, you might benefit from receiving or offering some of these suggestions and recognizing what NOT to do as well.

Rosslyn Kemerer ·

Mental health

Why is meditation so hard?

I always share with my clients who are new to meditation practice: meditation is simply concentration. We tend to attach all sorts of extra feelings, expectations and assumptions on top of that. When we naturally find it difficult to meditate in a certain way, we just say that we ‘can’t meditate.’

Rosslyn Kemerer ·

Couples & marriage

How to Interrupt the Pattern on Repetitive Arguments

You know what types of arguments or disagreements you and your partner have on a regular basis. You can almost see the storm brewing a mile away once it starts to play out (again), but it seems inevitable. It can leave you both feeling shutdown and hopeless. What do you do when your ingrained ‘differences in perspective’ lead to an all out thrown down fight? And even more so: what can you do when that argument is on repeat in your relationship?

Dave Kemerer, MA, LPC ·

Mental health

First Therapy Experience

New to therapy? Learn what your first session might look like, how to prepare, and what to expect emotionally. Supportive guidance from our caring team at True North Vitality.

Nicoletta Whiteman, MA, LPC ·

Mental health

Self Care vs. Selfishness

How do we take care of ourselves if we continue to believe that choosing to make ourselves a priority is selfish? Let us help clear up some things. Usually when sharing the importance of choosing to invest in yourself, a comment response is “but isn’t that selfish?” This has us looking at what TRUE self-care is. Culture teaches us that it’s face masks and fancy vacations, when really, it’s anything that is life-giving to you.

Nicoletta Whiteman, MA, LPC ·

Nature & outdoors

How to prepare for autumn

Like it or hate it, fall and winter are coming to western Pennsylvania. Though I personally love this time of year and what’s to come, I recognize that it can feel difficult for many people. Seasonal depression tends to coincide with the ever decreasing daytime. Cold weather often causes people to spend more time indoors, resulting in feelings of isolation or boredom. Still others simply have negative connotations in relation to cold, hibernation time or the holiday season.

Dave Kemerer, MA, LPC ·

Couples & marriage

Common Issues Couples Fight Over Series: Part 2

How We Spend Time Apart Spending time apart in a healthy way is under the assumption that you are already first prioritizing quality time together. From there, the way you spend time alone should be nourishing for your soul. ‘Alone time’ doesn’t mean running errands by yourself or catching up on household projects. Spending time apart should be an intentional and mutual choice based on each individual’s needs. Here are a few ways to assure that your time apart doesn’t turn into wasted time or arguments.

Dave Kemerer, MA, LPC ·

Couples & marriage

Common Issues Couples Fight Over Series: Part 1

Without any guilt or judgement, take a moment to honestly consider the following question: in a given week on average, how much time do you devote to spending uninterrupted quality one-on-one time with your partner? 9 times out of 10, in an unhealthy or unhappy relationship, that amount of time is negligible.

Dave Kemerer, MA, LPC ·

Faith & encouragement

How to make big decisions

When you reach a crossroads in life, how do you know what to do next? Read on for 5 concrete steps to help you navigate huge life decisions…

Rosslyn Kemerer ·

Mental health

Real vs Perceived Threat

Are you 100% safe, right now, at this moment? This is a question I have asked many of my clients over the course of my career: Are you 100% safe, right now, at this moment? Most say, no. When someone has experienced stressful or traumatic life events, the body is essentially constantly looking for danger.

Dave Kemerer, MA, LPC ·

Mental health

Toxic Relationships: How to set healthy boundaries

Whether intentionally or not, toxic people create a huge drain on your energy and health. They are a source of stress, drama and significant effort, you are giving more than you are receiving within the relationship, constantly made out to be the ‘bag guy,’ and it every time you try to set a healthy boundary, it’s like a bomb went off in the relationship. Sound familiar?

Dave Kemerer, MA, LPC ·

Mental health

5 tips for anger management

Anger is such a powerful emotion that can really completely take over your mind and body if you allow it. Many anger management techniques are most effective as preventatives, when you are NOT in the moment. I’ve included a few of each. When you feel the heat rising, it’s great to have your go-to strategies ready and waiting for you.

Dave Kemerer, MA, LPC ·

Mental health

5 tips to manage anxiety

There are so many different factors that create, contribute to and exacerbate anxiety. Your daily routine (especially morning), your job, the people you spend time with, substance use (caffeine is a big contributor!), how you spend your downtime…etc. all effect your overall state of well-being or anxiety.

Dave Kemerer, MA, LPC ·

Mental health

How to find a therapist

Finding a local therapist that is right for you can feel very overwhelming. Are you looking for talk therapy or alternative modalities such as EMDR, equine assisted therapy, splankna or nature-based therapy? Learn how to find an amazing therapist that will meet your needs and help you reach your goals!

Dave Kemerer, MA, LPC ·

Mental health

How trauma gets stored in the body

"The mind-body connection is the reason why talk therapy may not always ‘work’ in the way you hope it will. Our subconscious minds are intelligent enough to literally hide unbearable pain, trauma and grief within our body as a survival mechanism. This is why EMDR works."

Dave Kemerer, MA, LPC ·

Mental health

Journal Prompt Ideas

Sometimes you just need a little jumpstart with concrete ideas! Lack of direction is one of the main reasons that a journaling practice fails.

Rosslyn Kemerer ·

Mental health

How and why to create a journal jar

If you're working toward an overall energy or attitude, it's nice to get a big jar or container and really give it time to fill up. Other times, smaller jars might fill up in a few weeks or a month if you'd like to continue to refine or start fresh.

Rosslyn Kemerer ·

Nature & outdoors

How to use nature to combat stress

For much of our lives and our culture, we have completely lost our connection with nature. It’s why nature-based experiential therapy is so important to me. Because it gets us outside of our micro-managed, polished and climate-controlled lives and back to our literal roots. I like to think about the way that animals within nature live their lives. We can learn a lot from studying and observing the natural world around us. Here are a few lessons we might take from nature:

Dave Kemerer, MA, LPC ·

Faith & encouragement

Active v.s. Passive Self Care

Explore the difference between active and passive self-care and how both support emotional health. Learn practical ways to restore balance and build resilience with help from True North Vitality.

Dave Kemerer, MA, LPC ·

Mental health

Mental Health & Natural Immunity

But what if there’s more to the phenomenon of ‘getting sick?’ Why do some people rarely seem to get ill or catch germs? And why is it that illness is exacerbated by other stressors? Have you ever thought about the emotional and spiritual implications of dis-ease, individually and collectively?

Rosslyn Kemerer ·

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