Balance Therapy and Wellness LLC

Keshia’s pup Ellie Mae says she is keeping your spot cozy on the sofa…

Keshia is accepting new clients for counseling services.

BCBS, Aetna, Ambetter, Cigna, and commercial UHC accepted.

Give her a call at 6623079028, email [email protected], or DM to get scheduled!

EXERCISE and MENTAL HEALTH!

Exercise and depression ✅

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.

Exercise and anxiety ✅

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.

Exercise and stress ✅

Ever noticed how your body feels when you’re under stress? Your muscles may be tense, You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body. Exercising is an effective way to break this cycle as it helps to relax the muscles and relieve tension in the body.

Exercise and ADHD ✅

Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications such as Ritalin and Adderall.

✅ Exercise and PTSD and trauma

Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma.

Even if you’re not suffering from a mental health problem, regular physical activity can still offer a welcome boost to your mood, outlook, and mental well-being.

Exercise can help provide:

✅ Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.

✅ Higher self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You’ll feel better about your appearance and, by meeting even small exercise goals, you’ll feel a sense of achievement.

✅ Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

✅ More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.

✅ Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

‼️ Getting started with exercise when you have a mental health issue ‼️

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult. This is especially true of depression and anxiety, which can leave you feeling trapped in a catch-22 situation. You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you can’t bear the thought of being seen at an exercise class or running through the park.

Start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.

Schedule workouts when your energy is highest.

Focus on activities you enjoy.

Be comfortable. Wear clothing that’s comfortable and choose a setting that you find calming or energizing.

Reward yourself. Part of the reward of completing an activity is how much better you’ll feel afterwards, but it always helps your motivation to promise yourself an extra treat for exercising.

Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine.

Both Meghan and I often stress the importance of physical activity to our clients. We personally have experienced its many benefits! We hope this has provided some helpful information. ❤️

Mother’s Day is a day that some celebrate and some anxiously await. We want to let you know that you are not alone, whatever this day may mean to you.

🩷 With love,
Keshia and Meghan

Keshia Dukes, LPC is now accepting new clients in need of counseling services!

Insurances accepted: BCBS, Aetna, Cigna, Ambetter, and UHC (commercial).

For questions or to schedule an appointment, feel free to call 6623079028 (leave a voicemail), email [email protected], or send a DM to chat with Keshia.

Happy Easter from Meghan and Keshia!

What is counseling?

The American Counseling Association, the world's largest association of professional counselors, defines counseling as “a professional relationship that empowers diverse individuals, families, and groups to accomplish mental health, wellness, education, and career goals.”

Mental health counselors are a vital part of our society. They help people deal with the stresses and strains of everyday life and provide a confidential, safe space to discuss whatever is on their minds. There are many reasons why mental health counselors are so important!

Owner/Counselor, Keshia Dukes, will be back in office following her maternity leave in April!

Please let us know if you are interested in being placed on her waitlist for when she returns.

We would love to assist you!
662-307-9028
[email protected]
or DM us ❤️

Help us congratulate Keshia Dukes, LPC on the newest addition to her family.
Grady Dukes was born on 02/01 3:39pm weighing 8 pounds and 20 inches long!
🩵

Please keep in mind that that Keshia is on maternity leave. If you are needing to communicate with her, please feel free to utilize the patient portal (if you are an existing client) or if inquiring about services (to be put on wait-list) please email [email protected].

Our physical office will be closed on Tuesday 01/16 due to weather/road conditions.

We hope you are staying safe and staying warm! ❄️

Merry Christmas and a Happy New Year!
❤️

Happy Thanksgiving! 🤍

There are so many reasons as to why someone might go to therapy. Any reason you might want/desire to go to therapy is reason enough for Keshia Dukes, LPC to support you. Limited new client availability due to upcoming maternity leave (beginning mid January)…join now! ✨

Keshia Dukes, LPC
Direct telephone number: 662-307-9028
Direct email: [email protected]

Letter to current/prospective clients from Keshia Dukes, LPC:

Hi there,
I wanted to officially inform you that I will be beginning my maternity leave on January 26th. That means that my last day in the office is January 25th. While I will be discussing this in person, I wanted to make sure that you have all of the information you will need as we prepare for this shift in your emotional and relational healthcare.
During my maternity leave, I will only be available for limited contact. If you should need me for any administrative issues or scheduling, I will be reachable via email. Please notify all parties that may attempt to contact me on your behalf.
You are welcomed to ask me any questions about this process between now and my last date in the office January 25th. Due to the unpredictable nature of labor, delivery, and pregnancy, these dates may change without much warning. I will contact you via email or phone if any of these dates should suddenly change. I will return FULL-TIME on April 01, 2024, though it is possible I will be transitioning back into work via telehealth.
Together, we will be making a plan for your specific treatment, what to do in the event of a mental health emergency, what to do if my availability changes suddenly (i.e. early labor), and how and when to contact me.
I look forward to working with you and your families again upon my return.

Thank you for your continued support and understanding,

Keshia Dukes, LPC

🎃👻👻🎃Happy Halloween!!🎃👻👻🎃
Keshia and I had so much fun passing out candy to Grenada’s children at GES and Kirk
Be safe and stay warm!!

Whether you are interested in counseling or have general questions you’d like answered regarding counseling, Keshia Dukes LPC would love to assist you.

Direct office line: 6623079028
Email: [email protected]
Fax: 6624993169

Feel free to send a DM, as well! 💜

“You are precious.
You are loved.
You are not alone.”

If you have found yourself struggling with your mental health, please feel free to reach out. For counseling services, you can contact Keshia Dukes at 662-307-9028, [email protected], or by DM. 💜

Asking for help is never easy. Here at Balance Therapy and Wellness LLC we understand the courage it takes to reach out for help. Please don’t hesitate to get in touch with us.

For any questions or service inquires you may reach Keshia Dukes, LPC (counselor) directly at 6623079028, [email protected], or feel free to send a DM.

❤️ Have a blessed Monday!

We hope you are having a great Monday. Here’s a little encouragement to hopefully make it a little better…🧡

We are here for you at Balance Therapy and Wellness LLC.

If in need of counseling services, please give Keshia Dukes, LPC a call at 662-307-9028. Services are by appointment only.

Feel free to inbox or email at [email protected].

❤️

Gentle reminder from Keshia Dukes, LPC regarding no call/no show appointments:

Did you know you could request an appointment with Keshia Dukes, LPC via online?

Whether you are a new client or an existing client; you can visit https://balancegrenada.clientsecure.me to schedule an appointment with Keshia!

For new clients: By clicking on “I’m A New Client”, you can begin the process of filling out necessary documentation, scheduling an appointment, and messaging your clinician (Keshia Dukes, LPC).

For existing clients: By clicking on I’m An Existing Client”, you have access to the full client portal
For scheduling, appointment requests, receiving/sending documents, and messaging your clinician!

Offering various methods of scheduling appointments helps getting started a little less stressful!

We hope to hear from you soon!

Keshia’s direct line: 662-307-9028
email: [email protected]
fax: 662-499-6139

Happy 4th of July from Balance Therapy and Wellness LLC! ❤️💙🤍🇺🇸🎆

Upcoming “Out of Office” update from Keshia Dukes, LPC for current/inquiring counseling clients:

First, I want to thank you for trusting me to be part of your/your child’s mental health journey. Secondly, I wanted to kindly inform you of my out of office dates for June/July. I will be out of the office from June 29 1:00 pm - July 4, returning July 5th 8:00 am. Current counseling clients are welcome to utilize the online client portal to direct message me during this time. I will be responding via client portal daily. I will provide instruction for this process for those who have difficulty navigating the client portal. Any inquiry regarding counseling services may be left on voicemail (662) 307-9028 or emailed to [email protected]. Email will be responded to daily; voicemail will be responded to upon return to office.

Thank you for your understanding! Please let me know if you have any questions or concerns.

May is Mental Health Awareness Month
Balance Therapy and Wellness is here to support you!

NAMI mental health month campaign

Give us a call at (662)307-9027 to discuss any mental health need!
Option one for Keshia Dukes, therapist
Option two for Meghan Welch, psychiatrist nurse practitioner
Leaving a voicemail helps trendously with getting back to you in a timely manner 😃😃

Mother’s Day can be very emotional for many women. I just wanted to check in and let those who may find themselves struggling with this day know that I will be thinking of you. 💐

-Keshia Dukes, LPC
❤️

Upcoming “Out of Office” update from Keshia Dukes, LPC for current/inquiring counseling clients:

First, I want to thank you for trusting me to be part of your/your child’s mental health journey. Secondly, I wanted to kindly inform you of my out of office dates for this month. I will be out of the office from May 19-29, returning May 30th. Current counseling clients are welcome to utilize the online client portal to direct message me during this time. I will be responding via client portal daily. I will provide instruction for this process for those who have difficulty navigating the client portal. Any inquiry regarding counseling services may be left on voicemail (662) 307-9028 or emailed to [email protected]. Email will be responded to daily; voicemail will be responded to upon return to office.

Thank you for your understanding! Please let me know if you have any questions or concerns.

(Current clients will receive this memo directly via email, as well as in person at appointment.)

May is Mental Health Awareness Month
Balance Therapy and Wellness strives tirelessly to decrease mental health stigma and provide access to care that otherwise may not be an option.

NAMI mental health month campaign

Give us a call at (662)307-9027 to discuss any mental health need!
Option one for Keshia Dukes, therapist
Option two for Meghan Welch, psychiatrist nurse practitioner
Leaving a voicemail helps trendously with getting back to you in a timely manner 😃😃