3362 Big Pine Trail, Suite A, Champaign, Illinois 61822

You already know that exercise is excellent for your physical health. But how exactly does it tie to mental well-being? Regular exercise can help prevent mental health problems before they start and assist in maintaining existing ones. And although it seems like it's the last thing you want to do when you have depression, it can make a big difference once you get started. 

Here are a few ways exercise can help you fight depression: 

  1. Manage stress.  Exercise decreases stress hormones and increases your body feel-good' chemicals—naturally boosting your mood. Additionally, your relationship with stress changes. Those who exercise regularly are less affected and manage their stressors more healthily. It's a powerful way to release built-up physical and mental tension while reducing feelings of fear and worry.

  2. Social support. We all need a support system. Doing your favorite workout with a friend not only benefits your health but strengthens your relationships with others as well. On the other hand, some physical activities promote opportunities to meet new people. Even a friendly smile or a simple "hello" as you walk around your neighborhood can improve your mood.

  3. Improved cognition. The same "feel good" endorphins that are released when exercising are the ones that help you concentrate, focus, and feel mentally sharp.  Exercise also promotes the increase of new brain cells and counteracts age-related decline.

  4. Higher self-esteem. By meeting even the smallest exercise goals, you'll feel a sense of achievement and boost self-confidence. Regular activity can also make you feel better about your appearance.

  5. Better quality of sleep. Exercise impacts everyone differently. Some may find it helpful to do it right before bed, and some prefer to do it in the mornings. Regardless of when you choose to exercise, doing so regularly can improve your sleep patterns.

  6. Increased energy. It may seem like exercising will make you feel more tired, but raising your heart rate a few times a week will make you feel more energized. Start with 1-2 minutes per day, and increase as you go.

 The challenge of getting started

Depression manifests as trouble sleeping, low energy, changes in appetite, fatigue, and low mood, which all result in less motivation to exercise. Although it's challenging to break this cycle, getting up and moving for a few minutes a day is helpful. Begin by setting small, realistic goals, and soon, a few minutes will quickly turn into 20, and so on. When your body starts to feel better, so will your mind.

While exercise is an essential component of your mental health, it is not a replacement for proper treatment. Check with your doctor before starting a new exercise program, and if you have any mental health concerns, contact a mental health care provider. 

Marriage Counseling


Marriage counseling is a type of counseling where the counselor works in such a way to remove conflicts, making mutual understanding between the couple. The main focus of marriage counseling is to conclude whether to carry on with the relationship or part ways. Only married couples don't need to go for marriage counseling, all couples can go for it.

Here is everything about what marriage counseling consists of.

Asking about problems and issues

The process of marriage counseling starts with the counselor who, after knowing about the relationship of the couple would give his/her opinion. The counselor will make further decisions on how the couple should stay with each other, whether they should give each other some time or stay together.

Bringing out emotions

While counseling, the counselor advises the couples to vent their heart out. About every kind of feeling that they have towards each other. The counselor with his expertise will work and ask questions in such a way that the couple will bring out their point of discussion. Consult marriage counseling Urbana to get your problems solved.

Reaching a conclusion

After both the persons have kept their points before the counselor, the counselor will analyze and interpret everything about the couple's situation and then finally give them a concluding note. The conclusion will consist, whether a couple should give each other time or should spend more time together.

When should the couples consider going to Marriage counseling?

Here are some reasons which can be the reason why you should consult a marriage counselor.

1) Lack of communication

If you feel that as a couple, you face communication problems or you hesitate to talk or share about something with your partner, then this might be a sign when you should think about marriage counseling.

2) Affair

If you are in love with someone else or you feel that your partner is cheating on you, in this case, first you should try to talk about this problem with your partner but if the problem and doubt continue, consult a marriage counselor.

3) Financial Issues

The financial issue is something which is a very personal thing and is better when solved inside the room itself. If you think that you are continuously having disagreements and fights related to money and financial matters, then you should try reaching out to a marriage counselor.

4) Violence or bad experience

If your partner has ever become violent with you or you have some really bad experience that you think is affecting your relationship then consulting a marriage counselor can be the best option for you.


There is nothing bad about taking marriage counseling or expert advice. Marriage counseling is something that has always worked amongst and has helped them decide on a better life for each other. A marriage counselor helps you decide whether you need more time in your relationship or not. If you also have problems in your relationship, it's time you should search on the internet about a marriage counselor near me and live a happy life.

In any long-term relationship, there are going to be difficult conversations. Although both of you would rather not discuss specific issues, having these conversations comes with its benefits. It can bring you closer together and even strengthen your relationship.

Here are 7 ways to talk about difficult topics with your partner in a healthy, productive way:

Get in touch with your feelings.

Understand your feelings and why you feel that way. It may seem obvious to you, but your partner isn't a mind reader. Sometimes you feel angry or resentful but aren't sure why. Other times, you feel neglected by their actions even if they have good intentions. Take the time to sort your feelings out-whether it's by journaling, talking to a therapist, or saying them out loud to yourself. This will allow you to better communicate them to the other person, especially if the issues are weighty.

Check-in with your assumptions.

You may not always realize it, but you probably have an expectation of how the conversations will go. Whether it’s based on previous discussions or you have a “gut feeling” about the way your partner will react, these assumptions do play a role in the outcome. Practice having an open mind. If you expect it to go horribly wrong, it probably will.


Consider that what you have to say maybe upsetting for your partner to hear. Rather than justifying your perspective, review the reasons to empathize with your partner.

Set the right tone in the beginning.

Ensure an excellent time to have the conversation and ensure that both of you aren't distracted or stress with other things. Begin positively, and communicate that you'd like to talk about something that may be difficult to hear. Regardless of how you bring it up, keep in mind that your partner's initial reaction might be defensiveness. It's your job to allow that while maintaining your balance.

Tell the truth without pushing to have your way.

A partnership is a commitment to another person. All the outcome to remain open and make room for them, regardless of whether it's hard to hear. In other words, you need to be open to your partner's point of view just as much as you want them to be available to you.

Stay present with what your partner is saying.

It's easy to get distracted by our feelings while listening, but this doesn't make for a productive conversation. Stay present and reflect on their point of view. Listen to understand rather than prove a point.

Know when to reach out for help.

Sometimes, even being prepared can't stop tough conversations from escalating. Feelings get hurt, and it may take some time. If you can't seem to find your way back, reach out for help to a trusted counselor or therapist.

Practicing these steps regularly will help ensure that you will have the skills to listen, empathize, and hear something threatening without feeling rejected when the time comes.

Although conflict is a natural aspect of any relationship, it can also be a significant stress source.  Therefore, it's essential to learn how to resolve disputes respectfully and find a resolution-regardless of the issue's size. This seems like an obvious statement, but many people tend to suppress their emotions so that they can keep the peace. However, having productive discussions and acknowledging there's an issue can only strengthen your relationship quality.

This is why conflict resolution — the ability to resolve issues respectfully, is so crucial.

Here are 6 strategies to make conflict resolution more straightforward and less stressful.

Sharpen your listening skills. How we listen is just as important as how we express ourselves. Sometimes, making an effort to ensure the other person feels heard and understood can go a long way towards resolution. Good listening also allows you to bridge the gap between the two of you, understand where the disconnect lies, etc.

Practice assertive communication. Communicating your feelings and needs is also an essential feature of conflict resolution.  The critical thing to remember is to say what's on your mind clearly and assertively, without aggression. 

Seek a solution. Once you find common ground, it's time to seek a resolution. If the disagreement was based on a misunderstanding, sometimes a simple apology can do the trick, and having an open discussion with your partner can bring you closer together. Other times, it's a bit more complicated. If there doesn't seem to be a clear solution, you can agree to disagree, compromise, or come back to it later when both of you have had time to process. The most important thing is to go to a place of learning and try to work things out in a respectful way to all involved.

Compromise. Compromise is an art. Relationship expert Dr. Gottman advises, "Compromise never feels perfect. Everyone gains something, and everyone loses something. the important thing is feeling understood, respected, and honored in your dreams." 

Refrain from showing contempt for your partner. Relationship experts say that out of all the negative things you can do or say, the worst of them is showing contempt. These are the remarks that belittle or put your partner down. Name-calling, sarcastic comments, smirking, or rolling your eyes are all examples of contempt and show your partner that you don’t respect them. Not only does it make it challenging to have a productive conversation, but expressing contempt has also been shown to be the number one predictor for divorce. 

Accept influence. Acknowledge that your partner can have healthy ideas and opinions. Show respect for them and find something you can learn from your partner. Take this quiz to see where you most need to improve when it comes to accepting influence.

These strategies aren’t the easiest to practice but will benefit you and your partner in the long run. Do your best to utilize a few. You’ll be sure to notice significant improvements in the quality of your conversations and relationship.

About Insight Therapy

Insight Therapy is a professional mental health private practice located in Champaign - Urbana. Insight Therapy offers individual therapy, couples counseling, family counseling, and professional mediation services to clients of all ages and issues.

Privacy Notice

Contact Information

Insight Therapy, LLC
3362 Big Pine Trail
Suite A
Champaign, Illinois 61822

Phone: (217) 383-0151
Fax: (217) 633-4555

Practice Areas

Depression, Anxiety, Trauma, Addiction, Couples Counseling, Eating Disorders, Sexual Abuse Survivor, School Anxiety, Women's Issues, Relationship Issues, BiPolar Disorder, Personality Disorders, Family Issues, Couples Counseling, Mediation, and more!