7 Steps for Conquering Depression

1. Unplug

Put down your smart devices and take a break from the News, Social Media, Internet Forums and any Social Interactions with negative people.

2. Move

Turn on some music and dance! Get out and exercise, swim, walk, run or play. Break a sweat and get your heartrate up. Let your woes roll down the drain when you rinse off.

3. Stay Still

Spend some time on yourself. Sit still, breathe and be mindful of your body, thoughts,  and emotions. Work toward 20 minutes of compassionate awareness and acceptance.

4. Practice Joyous Virtues

Happiness is not something you wait for but rather a habit you can practice. Compassion, Gratitude, Peace, Passion, Innocence, Curiosity, Play, Enthusiasm, and Generosity are all great virtues that promote happiness.

5. Dress the part

Clean yourself up, and get dressed like you’re proud to be you. Go out and do some work i a coffee shop or library. Walk tall, smile, and maybe even flirt a bit. Let yourself shine!

6. Eat like a hunter-gatherer

That is, plants, animals,and water. That is not, grains, sugar and chemicals. Caffeine is great upon rising but remember to ease off to encourage healthy sleep.

7. Support your immune system

Supplement with CoQ10, L-Carnitine, B-Vitamins, Folic Acid, and Antioxidants. Spend time in the sun for Vitamin D



For more information give us a call at (801) 992-3479 or send us an email at




Mindful Parenting Group




Mindful Parenting

With Katie Carlson, LMFT

Group Summary:

Are you struggling with staying focused as a parent? Feel like you’re never keeping up with your planned goals? Struggling to manage emotions you never thought you had before? Being a parent is hard! Mindfulness has proven to reduce anxiety, depression, and dysregulation. All of these emotions can get exacerbated when managing youth and children. Join me in learning new skill sets to manage these emotions with our kids now and for years to come.


 How to be present with our kids and family in a world of chaos

 Managing parental stress!

 How to get your kids to comply without yelling or giving in.

 Managing parent emotions: increasing pleasurable emotions while decreasing those unwanted ones.

 Communication: How to ask for what you want while saying no when you need!

 Mindfulness: the power of being present

*Groups begin March 5th and will be Mondays 7-8 PM

Contact Wellsprings

(801) 992-9479

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ptsd support

TBI and PTSD Family Support Group

Group therapy for individuals and family members of survivors of traumatic brain injuries.

Discover strategies with people who “get it,” who truly understand issues associated with living with a loved one with a traumatic brain injury (TBI).

Based on the concept that families are supported and prepared, and are offered the opportunity to participate in problem-solving discussions as “recovery partners.”

This group differs from standard groups insofar as encouraging socialization (fraternizing with fellow group members). The reason for this is that people with PTSD and / or T.B.T.  and their significant others are often socially marginalized – which often exacerbates anxiety and depression. 


Every Second and Fourth Thursday Evening from 6:00 – 7:30 PM


425 Medical Drive. Suite #109 Bountiful, Utah 84010


TBI & PTSD survivors and families who attend multifamily groups benefit by connecting with others who have similar experiences. The peer support and mutual aid provided in the group builds social support networks for survivors and families who are often socially isolated.

  1. Participants define who family is. The term family includes anyone survivors identify as being supportive in the recovery process. Some may choose a relative, others may identify a friend, employer, colleague, or other supportive person.
  2. Facilitator – participant alliance. Facilitator emphasize that survivors or family members are not to blame for traumatic brain injury and associated problems.
  3. Education and resources help families support TBI survivor’s recovery goals. Survivors benefit when families are educated about traumatic brain injury. Educated families are better able to identify symptoms, recognize warning signs or lapsing into maladaptive coping patterns, support treatment goals, and promote recovery.
  4. Survivors and families who receive ongoing guidance and skills training are better able to manage TBI & PTSD, and it’s challenges in daily life. Survivors and families experience stress in many forms in response to traumatic brain injury or PTSD in their daily lives. In this family support group, practical issues are addressed such as obtaining services and managing symptoms and daily stressors. Additionally, we identify learning techniques to reduce stress and improve communication and coping skills can strengthen family relationships and promote recovery, i.e. Learning how to recognize precipitating factors and other “triggers” can help prevent relapsing into self-destructive behaviors, and family conflict that could result in emotional or physical abuse or divorce and dissolution of the family.

About Us

Were here and open for business, located conveniently in Bountiful Utah.

A little about us

Through exceptional staff and the finest facilities, we provide personalized treatment, with deep respect and compassion for patients and their families.

At Wellsprings our mission is to empower individuals, couples, families and youth through comprehensive counseling services. Call today and begin to realize your full potential in a supportive and collaborative environment.

Our therapists are focused on your individual needs and will work to help you achieve your goals. We provide professional counseling services on a variety of issues, including:

  • Identity & Self Esteem
  • Loss/Bereavement
  • Anxiety/Stress Management
  • Life Transitions
  • Pain
  • Addiction
  • TBI and PTSD 

Contact Information


Phone: (801) 992-3479

Fax: (385) 777-5761

425 Medical Drive Suite 109 Bountiful UT 84010

Contact us today

Give us a call or send us an email to see how we can help you live a healthy life.


Effective communication with our teens


  • “Trap” Questions: “Did you… ?” (Slyly trying to corner them)
  • Unsolicited Advice: (Offering suggestions, asking too many questions in a row)
  • Urgency of Resolution: (moving too quickly into solving a situation with out getting all of the information)
  • Mastering Silence

“How was school? Did you get that grade back?”


  • Be up front with the truth as you know it
  • Ask them what they think will work for them
  • Patience in getting the whole picture pays off
  • Be “in the present,” seem okay yourself and don’t push.

“I’d love to hear what’s on your mind..”


Technology: The Upside and The Downside

Important Executive Functions Video gaming helps develop:

  1. Problem-solving.
  2. Planning & Reward.
  3. Speed of information processing.
  4. Error Correction.
  5. Meta-cognition (“thinking about our thinking”).
  6. Connecting Past actions to current or future events.

Downside of Technology:

  1. Time management problems from excessive use of electronic devices.
  2. Productivity problems.
  3. Problems with emotion regulation.
  4. ‘Arousal Addiction’.
  5. ‘Face-to-Face’ Social skills diminish.

Holidays and Changing of the Seasons (ACE)

Staying positive during the holidays and the Changing of the Seasons (ACE)

With the changes in the Seasons, and with the Holiday Season coming, many people often develop depression for a variety of reasons. Becoming overwhelmed with daily demands, financial obligations, relationship difficulties all combine with coping difficulties to aggravate depressive symptoms. Our mood can be greatly affected by what we do, when, and with whom. In order to maintain a healthy sense of wellbeing, we need to balance what we do.  We can use the acronym ACE to help us remember

  • ACHIEVE – work, chores, study
  • CONNECT –  with friends, family, community
  • ENJOY – play, fun, pleasure



When we feel stressed, we often spend more time doing things that help us achieve, but less of enjoyment and connecting with others.   When we feel depressed, we withdraw and isolate ourselves and do much less, and when we feel anxious, we tend to avoid places or people where we feel anxious.

Make time for yourself each day – relaxation, fun, enjoyment. Create a healthy balance – allow time for activities which give you a sense of achievement, those that give a sense of connecting with and of being close to others, and of a sense of enjoyment.


These activities affect our brain chemistry by acting directly on the release of neuro-transmitters, and are our natural anti-stress and anti-depressants.

  • Achievement stimulates dopamine
  • Purposeful activity stimulates serotonin
  • Connecting with other people stimulates oxytocin
  • Exercise stimulates endorphins

Therefore, making sure we keep doing these ACE activities every day, will help us effectively manage and overcome our problems.