“There is no standard normal. Normal is subjective. There are seven billion versions of normal on this planet.”
-Matt Haig

News and Updates at River Valley BHWC

Clinician Feature

Jessica Wettlin, MSN, APRN, CNP, PMHNP-BC (Board Certified Psychiatric Mental Health Nurse Practitioner) has spent over 18 years serving both adolescent and adult clients, and is passionate about helping them navigate their mental health challenges. She started her career in mental health with a Bachelor's degree in Criminal Justice from Metropolitan State University and has since served as a charge nurse in an inpatient psychiatric hospital and taught mental health to nursing students at the University level.

RIVER VALLEY IS HIRING!

Are you a passionate mental health therapist looking for a flexible and rewarding career? Join the River Valley team as an Independent Contractor and take control of your professional journey while making a real impact in clients' lives!

River Valley Behavioral Health and Wellness Center is accepting resumes for Full and Part time positions for licensed and license eligible therapists in our Savage, Northfield and Waconia locations!

Ask a Therapist or Medication Provider

Submit Your Own Questions!

Have you ever found yourself wondering about a certain aspect of your mental health or relationships? Now is your chance to ask our team of experienced therapists or medication providers for their expert advice. Whether you have a question about managing anxiety, improving communication with your partner, coping with stress, or questions on medication, we are here to help. Simply submit your question in the link below, and we will choose one of these questions to be answered in one of our upcoming newsletters! We look forward to helping you on your journey to better mental health and well-being.

Disclaimer: The information provided in these responses is intended for general knowledge and informational purposes only, and does not constitute direct medical advice or replace individual professional consultation. Any decisions or actions taken based on the information provided are solely at your own discretion and risk.

River Valley BHWC Client Satisfaction Survey

Are you a current or past client of ours? We would like to invite you to take our survey to help us better serve you and our clients. This survey is just a few questions and should only take about 5 to 10 minutes. Please let us know how we are doing. Thank you!

Broaden My Knowledge

Book of the Month: "The Connection Cure" by Julia Hotz

Traditionally, when we get sick, health care professionals ask, “What’s the matter with you?” But around the world, teams of doctors, nurses, therapists, and social workers have started to flip the script, asking “What matters to you?” Instead of solely pharmaceutical prescriptions, they offer ‘social prescriptions’—referrals to community activities and resources, like photography classes, gardening groups, and volunteering gigs.

The results speak for themselves. Science shows that social prescribing is effective for treating symptoms of the modern world’s most common ailments—depression, ADHD, addiction, trauma, anxiety, chronic pain, dementia, diabetes, and loneliness. As health care’s de facto cycle of “diagnose-treat-repeat” reaches a breaking point, social prescribing has also proven to reduce patient wait times, lower hospitalization rates, save money, and reverse health worker burnout. And as a general sense of unwellness plagues more of us, social prescriptions can help us feel healthier than we’ve felt in years.

Video of the Month: "Inside Out"

The movie Inside Out is a fantastic film for kids because it portrays emotions in a way that is both relatable and educational. By personifying core emotions like Joy, Sadness, Anger, Fear, and Disgust as characters, the movie helps children understand that all feelings are valid and serve a purpose. The story follows Riley, a young girl navigating a big life change, and demonstrates how her emotions work together to guide her through challenging situations. This helps kids see that emotions aren't just random or overwhelming—they're essential for processing experiences and building connections. The colorful, engaging visuals and relatable storyline make it easier for children to grasp these abstract concepts, fostering emotional awareness and empathy in a way that’s fun and accessible. The excitement around Inside Out continues with the sequel, Inside Out 2, which promises to explore even more emotions and deepen the lessons about growing up and understanding oneself.

Flexibility is not just essential for physical fitness—it plays a vital role in mental health as well. Daily stretching can help ease the stress and tension that build up in your body, promoting relaxation and a sense of calm. The ability to move freely—whether bending, twisting, or squatting—can also help you feel more in control of your daily activities, reducing feelings of overwhelm.

By incorporating a regular stretching routine into your day, you can increase your flexibility and range of motion while also boosting your mood and mental clarity. Stretching encourages the release of endorphins, reduces muscle tension, and can even help improve sleep quality, all of which are key for mental well-being.

Try this five-minute stretching routine today to clear your mind and prepare for the challenges ahead or to unwind and relax after a busy day.

1. Stand with feet hip-width apart.
2. Step your left leg back and place your hands on the ground on either side of your right foot or on your knee.
3. Lower your hips to stretch the front of your left hip and leg. Hold for 30 seconds.
4. Straighten your right leg slowly, keeping your hands on the floor. Hold for 30 seconds.
5. Switch sides and repeat.

1. Stand with feet hip-width apart, toes forward.
2. If you can, reach behind and interlace your fingers.
3. With a flat back, bend at the waist, shifting your hips back until you feel a stretch in your legs.
4. If you locked your fingers behind you, let gravity lift your arms above your head, keeping them straight.
5. Hold for 30 seconds, then repeat.

1. Sit on the floor with legs crossed, right leg on top.
2. Pull your right knee up, placing your foot flat by your left knee so your left knee points straight up.
3. Twist your shoulders to the right, using your right leg for support.
4. Hold for 30 seconds, then switch sides.

1. Sit on the floor with a straight back and the soles of your feet together.
2. Hold your feet and lengthen your spine, sitting tall.
3. Lean forward with a flat back, moving your head toward your feet as far as comfortable.
4. Hold for 30 seconds.

1. Stand in the center of an open doorway.
2. Place your forearms on the doorframe; if it's too wide, use one arm at a time.
3. Lean forward gently until you feel a stretch in your chest and shoulders.
4. Hold for 30 seconds.

This is from Healthline's 5-minute Daily Stretch. 

Check out more from Healthline:

Be sure to utilize all the techniques and recipes from our previous newsletters in the "Cue to Be Well" archive: