By: Alexa Zapata, MSW, LSW | PILLARS OF WELLNESS

A few months ago, I sat in a session with someone who had spent years searching for a therapist who truly got them—not just their symptoms, but their whole story. From the cultural expectations weighing on them, the fears tied to their immigration journey, and the quiet exhaustion of navigating a world that often didn’t see them fully. For the first time, they said, they felt safe to be all of who they are.

That moment is exactly why Inclusive Care Services at Pillars of Wellness exists.

In a mental health organization, it’s easy to offer general therapy and call it enough. But real healing happens when care is built around identity, not in spite of it. Inclusive Care Services delivers culturally responsive, affirming support for individuals whose mental health is shaped by race, ethnicity, language, sexual orientation, gender identity, immigration experiences, and more. Whether it’s individual therapy that weaves in multicultural perspectives and trauma-informed tools, specialized immigration mental health evaluations that can literally change the trajectory of someone’s life, or small support groups where people finally feel seen, this program meets people where they are. As clinicians, it is our ethical responsibility to already incorporate this. However, a specific and safe inclusive approach is imperative until any of these identifiers are no longer marginalized.

What stands out most is the intentionality. Clinicians like myself, Jennifer Faulkner-Jones, Sarah Rodriguez-Helm, and Kara VanHimbergen bring specialized expertise in LGBTQIA2S+ care (including youth), Latinx communities, immigration-related stress, and multilingual support. The clinicians of this program don’t treat identity as a side note—we make it central to the therapeutic work.

In today’s world, where so many people carry the weight of discrimination, displacement, or simply not belonging, programs like this remind us that mental health care should never be one-size-fits-all. When therapy honors your full self—that is your culture, your language, your lived reality—outcomes improve, barriers drop, and hope becomes tangible.

If you or someone you know has ever felt invisible in traditional mental health spaces, Inclusive Care Services offers something different: a place where your story isn’t just heard, it’s centered.

We have dozens of trained clinicians ready to support you, so please visit pillarsinspires.com or call (219) 323-3311 for more information or to schedule an intake. Most insurances are accepted.

The post Why Inclusive Care Services Matters Now More Than Ever appeared first on Pillars of Wellness.

By: James Shuler, MRC, LPC, CRC, ADHD-RSP | Pillars of Wellness

Most people think organization is about neatness, discipline, or simply “trying harder.” But research shows that organization is actually tied to executive function—a set of brain-based skills that help us plan, prioritize, focus, and complete tasks. When these skills are weak, life can feel overwhelming. The encouraging reality is that executive-function skills can be strengthened. Understanding how organization works in the brain helps reduce limitations in school, work, and daily life.

Executive Function: Your Brain’s Management System

Executive functions act as a mental management system. They allow us to hold information in mind, resist distractions, and adjust strategies when needed. These abilities influence whether we meet deadlines, follow through on plans, and maintain stability in routines.

Researchers emphasize that executive functioning is shaped by both cognitive capacity and environmental support. This means organization is not simply a personal trait but a skill that develops through experience and structure. If you’ve struggled with organization, the good news is this: it’s trainable.

Organization in Academic Settings

In school, organizational executive-function skills are strongly linked to performance. Students who struggle to track assignments or manage time often experience declines in achievement. Working memory and planning skills, in particular, are closely connected to academic functioning.

Encouragingly, structured interventions can improve these outcomes. Organizational-skills training has been shown to enhance task management and academic performance when combined with consistent routines and supportive instruction. These findings suggest that academic challenges related to organization are not fixed limitations but changeable skills.

Organization at Work: Performance Beyond Motivation

The workplace presents similar demands. Modern professional environments require sustained attention, multitasking, and long-term planning. Without effective organizational strategies, employees may experience reduced productivity and increased stress.

Research on executive-function training indicates that strengthening central executive processes, such as working memory, can improve organization across multiple environments. This suggests that workplace effectiveness is influenced not only by motivation but also by cognitive skill development and structured support.

Organization at Home: Daily Life and Relationships

At home, organizational executive-function skills shape daily functioning and relationships. Managing schedules, finances, and household responsibilities requires planning and self-regulation. When these skills are weak, disorganization can contribute to missed obligations and interpersonal strain.

However, everyday routines also provide opportunities for growth. Evidence suggests that structured activities, including physical engagement, can improve executive functioning and self-regulation. This highlights that skill development often occurs through consistent real-world practice rather than isolated interventions.

The Social Factor: We Grow Better Together

An important insight from research is that executive-function development is socially influenced. Individuals tend to perform better when surrounded by peers or family members who model effective organization. Stronger executive functioning within a group can positively influence individual learning and cognitive growth. This underscores the importance of supportive environments and shared routines.

Practical Strategies That Work

To reduce limitations related to organizational challenges, several evidence-based strategies are effective:

• Break complex tasks into smaller steps. This reduces cognitive overload and increases follow-through.
• Establish consistent routines. This helps automate behaviors that would otherwise require significant mental effort.
• Use environmental support. Visual reminders, structured schedules, and organized physical spaces can compensate for cognitive weaknesses and improve daily functioning.

Organization: A Skill for Life

Ultimately, organization is not simply about keeping things tidy. It is a foundational cognitive skill that shapes success across the lifespan. Recognizing executive-function skills as adaptable and teachable allows individuals to move from frustration to empowerment.

When supported by evidence-based strategies and structured environments, organizational skills can be strengthened, leading to improved performance, reduced stress, and greater overall life satisfaction.

Get Support

Working with an expert in Executive Function Skills can help reduce stress while improving organizational abilities. For assistance, call Pillars of Wellness and request an appointment with one of our specialists—available for Illinois residents and our wonderful Indiana team at your earliest convenience.

References

Chan, E. S. M., Gaye, F., Cole, A. M., Singh, L. J., & Kofler, M. J. (2023). Central executive training for ADHD: Impact on organizational skills at home and school. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/37439737/

Cole, A. M., Chan, E. S. M., Gaye, F., Harmon, S. L., & Kofler, M. J. (2024). Working memory and organizational skills in academic functioning. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/38990684/

Huang, X.-X., et al. (2025). Organizational skills training for children with ADHD: A randomized controlled trial. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/39431479/

Konishi, H., Bowles, R. P., Skibbe, L. E., Montroy, J. J., Cameron, C. E., & McClelland, M. M. (2024). Peer effects for executive function and academic development. Oregon State University Health & Exercise Sciences. https://health.oregonstate.edu/research/publications/101007s10643-024-01822-6

Muir, R. A., Howard, S. J., & Kervin, L. (2023). Interventions targeting executive functioning: A systematic review. SpringerLink. https://link.springer.com/article/10.1007/s10648-023-09740-6

Pitta, A. P. (2026). Executive functions in research and practice: A multimethod review. Frontiers in Psychology. https://www.frontiersin.org/articles/10.3389/fpsyg.2026.1713652

Telford, R. M., et al. (2024). Physical activity intervention improves executive function and language development. ANU Open Research Repository. https://openresearch-repository.anu.edu.au/items/964b53d4-0b6d-474d-a8ad

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By: Kara VanHimbergen | PILLARS OF WELLNESS

As of a couple weeks ago (2/9/2026), I’ve been promoted to the role of Pillars’ [2S]LGBTQ+ Youth Specialist. I’m really excited to see what I can do in this position to advocate and provide care for queer youth in Indiana (and my other clients who are neither queer nor youths, of course)! So far, the hardest part of this new role is that it’s a big job; I have so much to say and no idea where to start. Every time I choose a starting point, I find that I have more explaining to do than I initially thought because there’s an immense lack of education regarding what it means to identify as 2SLGBTQ+ and how those identities develop over the lifespan. Wright (2026) endorses this claim stating, “The failure of sexuality education to affirm 2SLGBTQ+ people was frequently referenced by participants as harmful to their identity development” (Wright, 2026, p. 18).

What’s in a Word: Queer

Nevertheless, I suppose I can start with a note on language (a much bigger topic for another time). I’m electing to use the word “queer” as an inclusive label because, let’s be honest, 2SLGBTQ+ is a mouthful (and the order matters; another topic for another time). However, I do want to acknowledge that “queer” originated as a slur; members of the queer community who have been blessed enough to be allowed to grow old might flinch when they hear the word. Through no small feat of advocacy, the word “queer” was reclaimed by the community in the late 21st century (read: recently). Another equally valid critique of the word’s use is that “queer” is too vague (Farias, C., 2025). The community is far from being a monolith; there’s actually quite a lot of discourse (yet another topic for another time). So there’s a fine line between being too specific and not specific enough, and everybody has an opinion about it. Ultimately, just like in therapy, finding the line is up to the person you’re talking to and the context they bring into the conversation. If they feel empowered to “um, actually” your vague language, listen to the specifics that matter to them. If they look like they’re doing calculus in their head before sighing and saying, “let’s just say ‘queer,'” go with that.

What’s in a Word: Youth

One need only look as far as the community acronym to track the development of language over time. The community was once just for gay men, but then lesbians co-opted the word before coining the term “lesbian” (Berg, 2023). The acronym has developed from “GLB” to “2SLGBTQ+.” All this to say that previous generations of queer youth were lucky if they even knew the words “gay,” “lesbian,” or “bisexual.” Nowadays, the queer youth are much more informed thanks to the blessing and the curse that is the internet: a great place to discover labels that specify the vagueness of “queer,” or to explore that none of the available labels really suit your lived experience, or to get hopelessly lost down a rabbit hole of discourse, but it does mean that the information is out there. The internet’s ability to validate the lived experience of queer youth, to provide a space for exploration, and to find ways to connect to the broader community does have a direct, positive impact on the mental health of queer youth (Berger, et al., 2022). However, I would be remiss if I didn’t also point out that current policies are attempting to divide the internet into spaces reserved for those who can prove they are 18+ and those who are still minors. Couple that with the fact that LGBTQ+ spaces are often incorrectly assumed to be 18+ due to the idea that there is something inherently sexual regarding conversations about sexuality (Dykstra, K. J. & Litwiller, F., 2021), and the idea of the internet being a safe haven for queer youth becomes quite grim.

The lived experience of many queer people involves growing up with an idea that they were quietly fundamentally different from their peers, but that they didn’t have a chance to reckon with that until adulthood, or late adolescence. As time has passed and society has made strides towards acceptance, queer youth are more likely to grapple with the concept of having a marginalized identity at the same time that they’re figuring out how to have an identity at all. While more complicated, this change might mean that the no-less-awkward Second Queer Adolescence in your 20’s can finally be laid to rest (yes, trans kids, I’m talking to you too).

One barrier to this more straightforward identity development process is the idea that kids are “too young to know” that they are queer. In 2025, the Pew Research Center found that 50% or more of queer adults thought they might be queer before age 14 (Bollinger, 2025). When you raise children in a society that is majority cisgender (having a gender identity that does align with your sex assigned at birth; the opposite of “trans”), queer kids often confront feelings of being different from their peers as soon as they are old enough to grasp the concept of gender and romantic/sexual attraction respectively. Children are introduced to these concepts at quite a young age because, as said by Dykstra, K. J. & Litwiller, F. (2021), children are viewed as empty vessels that are then filled with society’s ideals, rendering them straight and cisgender until proven otherwise. The reason many queer youth did not come out in my day still remains true nowadays: that, as minors, they are simply denied the ability to exercise as much autonomy as legal adults, so they risk being cut off from their family of origin if they reveal these societally divergent feelings, which is a direct risk to their sense of safety and ability to access basic needs for survival (Berger, et al., 2022). Conversely, “Family, friend, and society acceptance are associated with better mental health, well-being, and self-esteem in LGBTQ individuals” (Berger, et al., 2022, p. 2).

What’s in a Word: Protect

Protecting queer youth means more than just being an isolated ally; it means standing up to political, systemic, and cultural forces that keep queer kids in a state of suffering (this is true for all marginalized identities as well). It means calling out casual homophobia and transphobia (McDermott, et al., 2021), and pushing back against anti-2SLGBTQ+ policies. After all, two years ago, “90% of queer youth reported that their wellbeing was negatively impacted by recent politics” (The Trevor Project, 2024, sec. 4). Protecting queer youth means creating accepting environments beyond just the kids’ homes (if they’re accepting to begin with) (Dykstra, K. J. & Litwiller, F., 2021). It’s about showcasing stories of queer joy instead of trauma and rejection; it’s about questioning the narrative that society presents as the only acceptable way forward (Wright, 2026). In short, protecting queer youth means removing barriers to acceptance and making progress towards equity, which is far from easy, but not impossible. That’s why my role with Pillars of Wellness matters; that’s why the whole Inclusive Care service line matters. If society at-large is not a safe place for queer people, then therapy is that place where our clients can feel accepted and empowered to embrace their identities, to grieve the ways they wish the world were different, and to make strides towards change where it’s needed.

References

Berg, A. (2023). Unpacking the acronym: The rich meaning of 2SLGBTQIA+. The Alberta Teacher’s Association. https://teachers.ab.ca/news/unpacking-acronym.

Berger, M., Taba, M., Marino, J., Lim, M., and Skinner, S. R. (2022). Social media use and health and well-being of lesbian, gay, bisexual, transgender, and queer youth: Systematic review. Journal of Medical Internet Research, Vol 24(9). https://dx.doi.org/10.2196/38449.

Bollinger, A. (2025). Most LGBTQ+ people knew their identities before age 14, but hide it for years. LGBTQ+ Nation. https://www.lgbtqnation.com/2025/05/most-lgbtq-people-knew-their-identities-before-age-14-but-hide-it-for-years/.

Dykstra, K. J. & Litwiller, F. (2021). “Are you trying to make them gay?”: Culture wars, anxieties about genderplay, and the subsequent impacts on youth. Leisure Sciences, Vol 43(3-4). https://dx.doi.org/10.1080/01490400.2020.1830902.

Farias, C. (2025). “Is ‘queer’ a slur? A look at its history and reclamation.” Chris Paul Rainbows. https://www.chrispaulrainbows.com/blog/is-queer-a-slur.

McDermott, E., Gabb, J., Eastham, R., and Hanbury, A. (2021). Family trouble: Heteronormativity, emotion work and queer youth mental health. Health: An Interdisciplinary Journal for the Social Study of Health, Illness and Medicine, Vol 25(2), Mar 2021. pp. 177-195. https://journals.sagepub.com/doi/epub/10.1177/1363459319860572.

The Trevor Project. (2024). 2024 National survey on the mental health of LGBTQ+ young people. The Trevor Project. https://www.thetrevorproject.org/survey-2024/#mental-health-suicide-risk.

Wright, JJ. (2026). Lateral gender-based violence in 2SLGBTQ+ communities: The stifling of queer joy through intersectional oppression, “pitiful” sexuality education, and media (mis)representation. Journal of Homosexuality, Vol. 73(4). https://doi.org/10.1080/00918369.2025.2489454.

If you or someone you know could benefit from support, Pillars of Wellness is here to help. We have dozens of trained clinicians ready to support you, so please visit pillarsinspires.com or call (219) 323-3311 for more information or to schedule an intake. Most insurances are accepted.

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By: James Shuler | PILLARS OF WELLNESS

Over the past few months, this blog has focused on different executive functions and how we can “recover” from holidays and mend, maintain or improve on relationships. Sometimes what may seem obvious to some is hidden by the frustration of limited organization, timeliness, or the emotional dysregulation for those with executive function concerns. If we practice Mindfulness, the outcome may turn out surprisingly more productive, efficient, or pleasant.

What Is Mindfulness?

Researcher Jon Kabat-Zinn defines Mindfulness as:

“Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

In everyday language, Mindfulness means noticing what’s happening right now—your thoughts, your emotions, your physical sensations—without immediately reacting or criticizing yourself for having them.

It doesn’t mean emptying your mind.
It doesn’t mean forcing yourself to “calm down.”
It means learning to respond instead of react.

Why This Matters for Focus, Organization, and Emotional Control

Over the last 20 years, mindfulness has moved from being seen primarily as a spiritual practice to becoming a well-researched psychological skill. Studies in neuroscience and clinical psychology show that structured mindfulness practice can create measurable changes in how the brain manages attention and stress.

Research published in Nature Reviews Neuroscience (Tang, Hölzel, & Posner, 2015) shows meditation training is linked to stronger attention regulation and executive monitoring. Randomized controlled trials—the gold standard in research—have found that even brief mindfulness training can improve attention and self-regulation (Tang et al., 2007). A large review in Clinical Psychology Review (Donald et al., 2019) found small to moderate improvements in executive functioning, especially in:

• Inhibitory control (pausing before acting)
• Sustained attention (staying focused)
• Cognitive flexibility (adapting when plans change)

The effects aren’t dramatic overnight transformations—but they are reliable and meaningful, especially for people who struggle with impulsivity, distraction, or stress.

Mindfulness and Stress: Calming the Overwhelm

Stress directly weakens executive functioning. When we’re overwhelmed, the brain’s threat system (including the amygdala) becomes more active, while the prefrontal cortex—the area responsible for planning and decision-making—has a harder time doing its job (Hölzel et al., 2011).

Mindfulness practice appears to:

• Decrease reactivity in threat-detection systems
• Strengthen regulation from higher-level thinking areas
• Reduce rumination and emotional overload

In simple terms: when your nervous system is calmer, your thinking becomes clearer.

And clearer thinking leads to better decisions.

A Real-Life Example

Imagine someone like Maria, a 34-year-old project coordinator.

She feels scattered at work. Emails pile up. When a deadline shifts, she spirals into frustration. By afternoon, she’s mentally exhausted and procrastinating.

Maria enrolls in an Mindfulness program with her therapist. She practices ten minutes of focused breathing daily. At first, her mind wanders constantly. Instead of criticizing herself, she gently brings her attention back.

Over weeks, subtle shifts happen:

• She pauses before replying to a frustrating email.
• She notices stress rising in meetings and steadies her breathing.
• When plans change, she adjusts more quickly instead of shutting down.
• She prioritizes tasks instead of reacting to everything immediately.

Her challenges don’t disappear—but she feels more capable, less overwhelmed, and more in control.

That’s what the research consistently shows: modest but meaningful improvement.

If This Sounds Like You

If you struggle with focus, impulsivity, stress, or emotional ups and downs, you are not broken—and you are not alone. Executive function challenges are common, and they are influenced by stress, sleep, workload, and mental health.

Mindfulness is not a cure-all. It’s not about becoming perfectly calm. It’s about building a trainable skill: the ability to pause, notice, and choose your response.

And sometimes, that small pause changes everything.

If you’re feeling stuck, overwhelmed, or frustrated by patterns that don’t seem to improve on their own, speak with one of Pillars of Wellness staff about working with a therapist who has mindfulness training.

References

Donald, J. N., Sahdra, B. K., Van Zanden, B., Duineveld, J. J., Atkins, P. W. B., Marshall, S. L., & Ciarrochi, J. (2019). Does mindfulness improve cognitive functioning? A meta-analysis. Clinical Psychology Review, 84, 101972. https://doi.org/10.1016/j.cpr.2021.101972

Hölzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537–559. https://doi.org/10.1177/1745691611419671

Kabat-Zinn, J. (2013). Full catastrophe living (Revised ed.). New York, NY: Bantam Books.

Kabat-Zinn, J. (2016). https://www.mindful.org/jon-kabat-zinn-defining-mindfulness/ Downloaded February 17, 2026.

MacAulay, R. K., Halpin, A., Andrews, H. E., & Boeve, A. (2022). Trait mindfulness associations with executive function and well-being in older adults. Aging & Mental Health, 26(12), 2399–2406. https://doi.org/10.1080/13607863.2021.1998352

Tang, Y.-Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., et al. (2007). Short-term meditation training improves attention and self-regulation. Proceedings of the National Academy of Sciences, 104(43), 17152–17156. https://doi.org/10.1073/pnas.0707678104

Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916

If you or someone you know could benefit from support, Pillars of Wellness is here to help. We have dozens of trained clinicians ready to support you, so please visit pillarsinspires.com or call (219) 323-3311 for more information or to schedule an intake. Most insurances are accepted.

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By: Kayla LaMore | PILLARS OF WELLNESS

Many of us are often in search of ways to be more involved in the communities we are passionate about. We look for opportunities like the next walk, fundraiser, or community support day to participate in. This year, for maternal mental health, there are a few ways you can get involved whether it be on a national or local scale.

In the month of March, there is a national event that takes place every year centered around advocating for continued funding for maternal mental health programs. On March 10th, the Maternal Mental Health Leadership Alliance (MMHLA) organizes a day known as the National Day of Action for Maternal Mental Health. This day focuses primarily on advancing public policy and increasing support for maternal mental health programs.

This once-a-year event consists of individuals across the nation meeting virtually with federally elected officials to discuss the continuation of funding for maternal mental health programs. MMHLA focuses on continued funding for the National Maternal Mental Health Hotline, which provides a 24/7 voice and text line offering mothers and families resources and support. They also advocate for the Maternal Mental Health and Substance Use Disorders Program, which is centered around educating, consulting, and providing resources to providers who support mothers.

LINKS:

• https://www.mmhla.org/about
• https://www.mmhla.org/day-of-action

Another national organization you may find yourself interested in getting involved with is Postpartum Support International (PSI). PSI focuses on increasing public and professional awareness of the emotional changes women experience during pregnancy and the postpartum period. While PSI’s headquarters are located in Portland, Oregon, they have members all over the world, with volunteer coordinators in every state and in more than 36 countries.

PSI hosts an annual event called The Climb during the summer and fall, which is one of the largest events dedicated to raising funds and awareness for perinatal mental health disorders. This is a wonderful opportunity to get involved in the maternal mental health community and serve as a connecting point for parents, professionals, and support services. Another way to get involved with PSI is through volunteering. You can join their volunteer base in a variety of ways, including participating in their HelpLine, becoming a support coordinator, joining their peer mentor program, or facilitating an online support group. Because PSI offers so many forms of support to mothers in need, there are numerous opportunities for involvement.

LINKS:

• https://postpartum.net/
• https://postpartum.net/join-us/theclimb/
• https://postpartum.net/join-us/volunteer/

If you are interested in getting involved on a smaller scale and making a more direct impact within your community, there is a local organization in the Northwest Indiana area you may consider. While this involvement would be on a smaller scale, the impact is still noteworthy.

The Northwest Indiana Center for Maternal Wellness is a non-profit organization that focuses on offering education, peer support, and resources for mothers and families struggling with perinatal and postpartum mental health disorders. The organization held its first annual Hope Walk on October 4th, 2025, advocating for maternal mental health and supporting mothers in the Northwest Indiana area. Their next Hope Walk is scheduled to take place on October 3rd, 2026. If you are interested in getting involved sooner, the Center also offers peer support services, including one-on-one mentoring and peer support groups as well as they are always looking for volunteers.

LINKS:

• https://www.nwimaternalwellness.com/
• https://www.nwimaternalwellness.com/newsletter
• https://www.nwimaternalwellness.com/single-post/hope-walk-2025

Although only three organizations are listed here, there are countless ways to support maternal mental health. Whether your involvement looks like attending a walk, volunteering your time, or simply learning more, every step makes a difference. Taking time to explore what exists in your own community can be the first step toward meaningful involvement and connection.

If you or someone you know could benefit from support, Pillars of Wellness is here to help. We have dozens of trained clinicians ready to support you, so please visit pillarsinspires.com or call (219) 323-3311 for more information or to schedule an intake. Most insurances are accepted.

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