Imagine a place where you’re truly heard—where your story matters, and your voice leads the way. Carl Rogers once said, “It does not help, in the long run, to act as though I were something that I am not.” Authenticity, or congruence, is the heartbeat of Person-Centered Therapy. For therapists, this means showing up as real, transparent professionals who genuinely care—never hiding behind a façade—creating a foundation of trust that invites clients to be their true selves.

At the core of meaningful mental health care is a simple yet profound idea: you are the expert on your own life. In college I fell in love with Carl Rogers, Person-centered therapy theory, because of its revolutionary premise, that individuals hold the power to heal and grow when they are met with genuine care and acceptance. Rogers emphasized three key principles—empathy, authenticity, and unconditional positive regard—as the foundation for healthy holistic change. Unlike traditional approaches that position the therapist as the authority, this method trusts clients to uncover their own path to wholeness.

Autism Spectrum Disorder (ASD) is a complex neurological condition that affects how individuals perceive, process, and engage with the world around them. It’s a spectrum, meaning that no two experiences are exactly alike. Some individuals may be non-verbal, others may experience heightened sensory sensitivities, and many have exceptional abilities in specific areas while facing difficulties in others. Yet despite the diversity of experiences within the autism community, a shared challenge often emerges — the deep emotional toll of feeling misunderstood. The Emotional Weight of Misunderstanding For many individuals with autism, navigating a world that doesn’t seem to “get” them can be exhausting. Misinterpretations, misjudgments, and missed connections are common, and over time, these experiences can lead to frustration, anxiety, and sadness. Social norms and expectations — things many people take for granted — can feel confusing, even overwhelming. The constant pressure to conform, to mask, or to explain oneself can chip away at self-esteem and contribute to feelings of isolation and depression. When someone repeatedly feels “different” or “out of sync” with those around them, it can be difficult to feel a true sense of belonging. And that emotional distance can be one of the most painful aspects of living with autism. Creating a Culture of Acceptance and Understanding Reducing these feelings of misunderstanding starts with creating a more inclusive and empathetic society. The differences that come with autism aren’t deficits — they’re variations in how people experience and interact with the world. Rather than trying to change or “fix” these differences, we can aim to better understand them. When we shift our perspective from judgment to curiosity, and from assumption to empathy, we open the door to deeper connections and more meaningful support. How You Can Be More Supportive If you’re looking for ways to better understand and support someone with autism, here are a few powerful starting points: 1) Listen with Intent Communication may not always be verbal or follow typical patterns. Whether it’s through behavior, stimming, or alternative methods, try to understand what someone is expressing — not just how they’re expressing it. Patience and active listening go a long way. 2) Challenge Your Assumptions Behavior is not always what it seems. If someone appears distant or unengaged, consider their sensory sensitivities, social anxiety, or need for a different communication style. The lens through which someone with autism views the world is unique — and worthy of respect. 3) Encourage Open Dialogue If you're unsure how to support someone, just ask. Simple questions like “What makes you feel comfortable?” or “Is there a way you'd prefer to communicate?” show respect and create space for mutual understanding. 4) Educate and Advocate The more we learn about autism, the more we can help break down harmful stereotypes and assumptions. Education fosters empathy, and empathy builds bridges that help everyone feel more connected and understood. Embracing Differences, Celebrating Strengths Every person is a unique individual with their own gifts, challenges, and perspectives. Autism is just one part of someone’s identity — not a definition of who they are. Let’s shift the narrative. Instead of focusing on what’s “different,” let’s celebrate strengths, encourage authenticity, and create spaces where everyone feels safe to be themselves. At Lighthouse Counseling LTD , we believe that every person deserves to be seen, heard, and valued — just as they are.

Anxiety is a natural human emotion, but when it becomes overwhelming, persistent, and disproportionate to the situation, it can interfere with daily life and well-being. Anxiety disorders are among the most common mental health conditions worldwide, affecting millions of people of all ages. It’s important to recognize the symptoms of anxiety early so that you can seek the appropriate support and treatment. You can experience different symptoms of anxiety, which can vary from person to person. These symptoms can manifest in several ways, including physical, emotional, and cognitive effects. Physical Symptoms of Anxiety Anxiety often triggers the body’s "fight or flight" response, which is a natural reaction to perceived threats. As a result, many physical symptoms can occur. Some of the most common physical signs include: 1. Increased Heart Rate One of the most noticeable physical symptoms of anxiety is a racing heart or palpitations. This happens because the body releases adrenaline in response to stress, preparing you to react quickly to danger. Even in non-threatening situations, the heart can race, leaving you feeling uneasy. 2. Shortness of Breath Anxiety can lead to shallow or rapid breathing, making you feel as though you can’t catch your breath. This is often referred to as "hyperventilation" and can worsen anxiety, creating a vicious cycle. 3. Sweating Excessive sweating, especially in the palms, feet, or underarms, is another common symptom of anxiety. The body’s sweat glands are activated by stress hormones, which can result in a clammy or uncomfortable feeling. 4. Tension and Muscle Tightness Anxiety often causes muscle tension, particularly in the neck, shoulders, and back. This can lead to headaches or discomfort, which further exacerbates the feeling of anxiety. 5. Gastrointestinal Issues Anxiety can affect the digestive system, leading to symptoms such as nausea, stomach cramps, diarrhea, or constipation. This is due to the close connection between the brain and the gut, often referred to as the "gut-brain axis." 6. Dizziness or Lightheadedness Some people with anxiety experience dizziness or feel lightheaded. This can occur due to changes in blood pressure or breathing patterns, or it may be a reaction to the physical stress of anxiety. 7. Sleep Disturbances Anxiety can interfere with sleep, causing insomnia or restless sleep. People with anxiety may have trouble falling asleep, staying asleep, or waking up feeling unrefreshed. Emotional and Cognitive Symptoms Anxiety can also affect your thoughts and emotions. These cognitive and emotional symptoms can impact your daily life and relationships. 1. Excessive Worry One of the hallmark symptoms of anxiety is constant, excessive worry about things that may or may not happen. People with anxiety often overthink situations, imagining the worst possible outcomes even when no immediate threat is present. 2. Restlessness People with anxiety often experience a constant sense of unease or restlessness. They may find it hard to relax or feel "on edge," unable to calm their mind even during moments of peace. 3. Difficulty Concentrating Anxiety can make it difficult to focus on tasks. Racing thoughts, worries, and fear can interfere with attention and concentration, leading to decreased productivity or feelings of frustration. 4. Irritability Anxiety can make individuals more easily irritable or short-tempered. Even small inconveniences or stressors can feel overwhelming when someone is anxious, leading to mood swings or snapping at others. 5. Sense of Impending Doom People with anxiety often feel a sense of dread or impending doom, even when there is no obvious danger. This irrational fear can create a constant state of heightened alertness. 6. Fear of Losing Control Anxiety can also cause a person to fear losing control of their emotions or behavior. This fear is often linked to the physical symptoms of anxiety, such as feeling faint or having a panic attack. 7. Negative Thinking Patterns Anxiety can lead to a pattern of negative thinking, where the individual may focus on worst-case scenarios or perceive situations as more threatening than they really are. While anxiety is a normal part of life, if you notice that your symptoms are interfering with your ability to function at work, in relationships, or in your daily routine, it can be beneficial to seek professional help. As anxiety affects individuals differently, recognizing its symptoms can help you better understand yourself and your symptoms. Whether it’s physical symptoms like a racing heart, emotional struggles like excessive worry, or cognitive difficulties like negative thinking patterns, I can help you manage your symptoms, learn coping strategies and recognize your own patterns to allow you to live a healthier and more balanced life. Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” -- Chantal Wohnoutka, LGSW Clinical trainee Lighthousecounseling.com chantalw@lighthousecounseling.com Phone (855) 452- 2463 Direct 320-281-9892

What’s the Harm in Watching Pornography? Pornography is everywhere—on phones, computers, and even embedded in pop culture. For many, it’s considered no big deal. After all, if it’s so mainstream, how harmful could it really be? However, research paints a starkly different picture, uncovering the damaging effects pornography can have on individuals, relationships, and society as a whole. How Pornography Affects the Brain Scientific studies reveal that pornography rewires the brain, impacting how we think, feel, and behave. Watching pornography isn't a harmless pastime; it creates measurable changes in the brain’s reward system. Over time, this rewiring leads to: Distorted views of sexuality: Pornography often portrays unrealistic and unhealthy depictions of intimacy, leading to warped expectations in real-life relationships. Decreased commitment to romantic partners: Regular pornography use is linked to lower levels of satisfaction and commitment in relationships. Escalation: Users often develop a need for increasingly extreme or graphic material to achieve the same level of satisfaction, fostering unhealthy dependencies. Relationship dissatisfaction: Emotional and physical intimacy often suffers as one partner becomes consumed by pornography. This can leave the other partner feeling objectified, inadequate, or even betrayed. Increased aggression: Pornography consumption has been associated with desensitization to violence and heightened aggressive tendencies in some individuals. The Ripple Effect on Relationships The impact of pornography extends beyond the user. Partners often feel threatened, unvalued, or objectified. These feelings can create a rift in relationships, leading to diminished trust, emotional distance, and even separation. Over time, pornography can become a wedge that drives people apart instead of bringing them closer together. Breaking Free: The Path to Healing Pornography isn’t just a bad habit; it can take root as a destructive way of life. Overcoming its grip requires more than sheer willpower. Real healing involves a profound lifestyle shift, including: Reframing your vision for life: Shifting focus from instant gratification to meaningful, long-term goals. Challenging negative beliefs: Addressing underlying feelings of inadequacy or shame that fuel the cycle of pornography use. Making tangible changes: Removing access to pornography, setting boundaries, and building new, healthy habits. Living in reality: Focusing on authentic relationships and experiences instead of escapism. Seeking Help Is a Sign of Strength Many individuals try to stop using pornography on their own, only to find themselves stuck in the same destructive patterns. The first step toward breaking free is acknowledging that help is needed. Counselors and support groups specializing in pornography and sex addiction can provide essential tools and guidance. Healing is a journey, not a quick fix. With time, commitment, and the right support, it’s possible to reclaim your self-worth, rebuild your relationships, and live a life free from the chains of pornography. Hope and Freedom Are Within Reach If you’re ready to take the first step toward freedom, Lighthouse Counseling LTD is here to help. Through compassionate guidance and evidence-based strategies, we can support you in building a healthier, more fulfilling life. Contact Lighthouse Counseling LTD today and begin your journey toward healing and freedom.

The holiday season, while often joyous, can also bring heightened stress and anxiety. Disruptions to daily routines, increased social interactions, and the pressure to meet various expectations can exacerbate these feelings. Recognizing and addressing these stressors is crucial for maintaining mental well-being during this time.

Mental health is a crucial aspect of our overall well-being, affecting how we think, feel, and act. In recent years, there has been growing awareness about mental health, but challenges like stigma and limited access to care still persist. Prioritizing mental health is essential for leading a fulfilling life and managing stress, relationships, and daily activities effectively.

Let’s face it the last election was very stress provoking for many people and as a therapist I meet a variety of people from all walks of life with differing backgrounds and belief systems. Differences can also show up in family dynamics where family members don’t always agree on certain topics, and this can be particularly stressful during the holiday season with family get togethers. Political differences can lead to misunderstandings and conflicts that strain relationships. When discussions turn into arguments, it can feel as if the very foundation of a relationship is being tested. This is especially true in families where shared values have traditionally been a source of unity. The emotional toll of political stress can lead to resentment and alienation if not addressed properly. Some things to consider as we are gearing up for our holiday season.

At Lighthouse Counseling LTD, we are excited to introduce our newest intern, Jake Tastad, who will be joining our Shakopee, MN location. Jake is currently pursuing his Master’s degree in counseling from Crown College, and his extensive experience in full-time pastoral ministry makes him a valuable addition to our team.