Reclaim Your Mind: Setting Healthy Boundaries with Social Media

Heather Stuyvesant on April 30, 2025

Did you know the average person spends over 2.5 hours a day on social media—and teens can spend even more? According to the Pew Research Center, 95% of teens have access to a smartphone, and nearly 1 in 2 say they’re online “almost constantly.” While these tools can foster connection, the mental health cost is becoming impossible to ignore.

Reclaim your mind blog post image of teens holding phones in a circle

Excessive social media use has been linked to increased anxiety, poor sleep, body image concerns and feelings of isolation, especially among women and adolescents. That’s why setting practical boundaries around technology—both for ourselves and our children—is essential.

Whether or not you attended our recent Women Helping Women luncheon, where we explored these issues in depth, this post offers practical tips and tools to help you take back control from your screens and prioritize mental wellness. Let’s reclaim your mind!

For Adults: Reclaim Your Time and Attention

1. Understand Your Usage
Start by getting curious, not judgmental. Tools like Screen Time (iPhone) and Digital Wellbeing (Android) show how often you check your phone and which apps are stealing your focus.

2. Establish Tech-Free Zones or Times

  • No phones at the dinner table or during family time
  • Power down one hour before bedtime
  • Try a “silent Sunday” or a monthly digital detox

3. Use Apps That Work for You, Not Against You

  • Freedom or Offtime: Block distracting apps during work or rest periods
  • Forest: Stay present by growing a digital tree as you avoid phone use
  • One Sec: Introduces a brief pause before opening social media, helping break the habit loop

For Kids & Teens: Build Boundaries Together

1. Involve Them in the Process
Invite your child or teen into the conversation. Let them help set limits so they feel ownership, not punishment.

2. Teach the “Why,” Not Just the “What”
Frame boundaries around mental health, sleep quality and emotional well-being—not just rules.

3. Use Smart Monitoring Tools

  • Bark: Monitors texts, YouTube and social media for signs of cyberbullying or unsafe behavior
  • Google Family Link: Set app limits, approve downloads and manage screen time
  • Circle: Manage usage for all connected devices at home

4. Be the Example
Our own habits set the tone. Modeling digital balance can have more impact than any app or rule.

Social Media & Mental Health: Know When to Seek Help

Remember, social media isn’t inherently bad—but unmanaged use can cloud your mind, interrupt sleep, erode self-esteem and isolate you from the present moment. If you or someone you love feels anxious, disconnected, or overwhelmed by technology, you’re not alone—and help is available.

At Mind & Spirit Counseling Center, we support individuals and families navigating the emotional toll of modern life. From anxiety and burnout to parenting in the digital age, our counselors are here to help you reconnect with what matters most.

Let’s Stay Connected—In a Healthy Way
If this post resonated with you, we invite you to share it with someone you care about or take the next step by scheduling a consultation.

Request An Appointment Here

Together, we can build a healthier relationship with the digital world—and protect the well-being of our minds and spirits.

Mind & Spirit Counseling Center Awarded $75,000 Grant to Support Clinical Training Program

Heather Stuyvesant on January 7, 2025

FOR IMMEDIATE RELEASE

Contact:
Heather Stuyvesant
Director of Development
Mind & Spirit Counseling Center
(515) 564-5122
[email protected]

Urbandale, Iowa – December 18, 2024 – Mind & Spirit Counseling Center is proud to announce that it has been awarded a $75,000 grant from the Maytag Family Foundation to support its Clinical Training Program in 2025. This transformative funding will enhance the Center’s efforts to address Iowa’s mental health workforce shortage by preparing the next generation of skilled mental health clinicians.

The Clinical Training Program at Mind & Spirit Counseling Center provides a rigorous, hands-on learning environment for graduate students, provisionally licensed counselors and postdoctoral psychology fellows. Through classroom instruction, clinical supervision, and direct client care, trainees gain invaluable experience while supporting the Center’s mission to provide high-quality, affordable mental health care to underinsured and uninsured clients.

“The generous support of the Maytag Family Foundation enables us to expand our Clinical Training Program and continue our tradition of training high-quality clinicians who are essential to Iowa’s mental health workforce,” said Jim Hayes, Executive Director of Mind & Spirit Counseling Center. “This grant will directly impact our ability to meet the growing demand for mental health services while ensuring that clients, regardless of their financial situation, receive the care they need. Together, we are building a healthier, more resilient Iowa.”

Iowa currently ranks 45th in the nation for mental health workforce availability, with nearly half of adults with mental illness unable to access necessary treatment. Mind & Spirit Counseling Center is committed to addressing this critical issue by equipping clinicians with the tools and knowledge to provide compassionate, evidence-based care to those in need.

Since its founding in 1980, the Clinical Training Program has successfully prepared more than 120 mental health professionals, with over 95% of graduates continuing to serve Iowa communities. The Maytag Family Foundation grant will allow the Center to strengthen its program and continue making a profound difference in the lives of trainees and clients alike.

About Maytag Family Foundation

The Maytag Family Foundation is dedicated to supporting organizations and initiatives that improve the quality of life in communities throughout Iowa. With a focus on education, health, and community well-being, the Foundation invests in innovative programs that create meaningful and lasting impacts.

Gift of Grain: A Unique Way to Support Mind & Spirit Counseling Center

Heather Stuyvesant on October 11, 2024

Grain bin at harvest to represent Gifts of Grain blog post

At Mind & Spirit Counseling Center, we are constantly exploring creative ways to empower our supporters to make meaningful contributions. One unique method that many may not be aware of is the option to make a gift of grain. Whether you’re a farmer, landowner, or simply have grain to donate, this option offers a distinctive way to support the life-changing work we do while providing you with potential tax benefits.

Here’s how gifts of grain can make a difference.

What is a Gift of Grain?
A gift of grain is an in-kind donation where farmers transfer ownership of their crops directly to a charitable organization like Mind & Spirit Counseling Center. Instead of selling the grain and then donating the proceeds, you can donate the grain itself, allowing us to manage the sale of the commodity. This method has distinct financial advantages for farmers, as it may reduce both income tax and self-employment tax liability.

How Does it Benefit You?
For farmers, donating grain rather than the proceeds of grain sales can be an attractive giving strategy. When you donate the actual grain, you may be able to deduct the cost of producing the grain from your taxes, while avoiding the need to recognize the sale proceeds as income. This could lower your overall taxable income, which can provide significant tax savings.

Of course, before making any decisions, we encourage donors to consult with their tax advisor to fully understand the financial implications and benefits specific to their situation.

How Gifts of Grain Help Mind & Spirit Counseling Center
By making a gift of grain, you play an important role in supporting our mission to provide accessible mental health care to those who need it most. As one of the few counseling centers that accepts Medicaid, we are dedicated to serving underserved populations with high-quality services like individual counseling, group therapy, family services and our clinical training program. Your donation not only supports these essential programs, but it also makes a tangible difference in our community by ensuring more people have access to the care they need. Every bushel you give directly impacts the lives of individuals and families relying on our services.

Why Your Support Matters
Mind & Spirit Counseling Center is committed to being a beacon of hope for those navigating life’s challenges. By contributing in unique and thoughtful ways, like giving a gift of grain, you play an essential role in making mental health care more accessible and sustainable for everyone. Your support helps us continue to fulfill our mission, train the next generation of clinicians, and offer our services to people who might otherwise go without the care they need.

If you’re interested in learning more about making a gift of grain or other ways to support Mind & Spirit Counseling Center, please contact our Development Office today. We’re here to answer any questions you may have and to guide you through the process of giving.

Together, we can cultivate healthier minds, bodies, and spirits. Thank you for considering this impactful way to give!


For more information or to get started with a gift of grain, please reach out to Heather Stuyvesant, Director of Development at (515) 564-5122