4 Ways for Easy and Quick Self-Care.


When thinking of self-care, most people think of bath bombs, spa time, and relaxing vacations. However, self-care can come in the form of anything that helps you release stress. Whether it is taking time to let all of your emotions out  or journaling. We are going to cover a few self-care tips for the busy person.

1.Let it out. It is okay to cry, many people can release stress just by crying it out.

Black Tears

2. Meditate. Download a meditation app on your phone, or search for meditation videos on Youtube. Meditating can be an hour or ten minutes and it is guaranteed to relieve built up stress and emotions.


3. Find what makes you happy. Find something that can keep your mind clear of your situation. Listen to your favorite music, read a new book, or take up a new hobby. Refocusing your mind on something can help keep you upbeat and positive.


4. Journaling. Many people who keep a journal report that it is a stress reliever. If you are not able to write everyday, try writing an entry one a week a week for a month, then decide if it is something you feel works for you.


Keep on, keeping on.



Katheryn Burton

Clemson University, BS Psychology ’18

Case Management Intern

Destination Greatness, PLLC





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About Destination Greatness

Destination Greatness is a mental health and substance abuse psychotherapy agency dedicated to assisting individuals and families in maximizing their level of functioning on all life domains in pursuit of Greatness. Destination Greatness provide individuals and families with the opportunity to live more fulfilling and meaningful lives. Destination Greatness strives to enrich each individual and family through greater self-awareness, focus on strengths, and belief in a greater destiny.









3 Reasons To Let Go of Guilt and Shame: Part 2


Still I Rise

Part 1 of this discussion of guilt and shame concentrated on reasons why women harbor guilt and shame which included: Past Experiences of Abuse or Trauma; Feelings that she has to be all things for everyone; and being Physically and Mentally Oppressed.  These reasons keep women trapped which will ultimately jeopardize her health.  Today let’s discuss 3 Reasons to Let Go of Guilt and Shame that increases the risk for women to experience morbidity problems of:

    1. Anxiety
    2. Depressed Moods
    3. Self-loathing


Holding on to guilt and shame can cause unwanted health concerns.  Guilt and Shame may appear that she is barring all things and keeping it all together to the outside world, but all the while jeopardizing her physical and mental health.

Feeling the stress and strain of guilt and shame can create health dispersing consequences that can be avoided.  Rise up women and take care of yourself!

Until next time keep the faith!

By:  Kristen Pettaway, MA-LPC Liberty University |

Clinical Case Manager Intern Destination Greatness, PLLC


7 Self-Care Tools for Entrepreneurs


There is no substitute for self-care.  As a clinical social worker and life coach, self-care is perhaps one of the most conveyed tools for my clients as well as myself. Self-care cultivates wellness such that it rejuvenates the mind, body, and soul. If you do not take care of yourself, then all your dreams and aspirations will be fruitless.

Feeling overwhelmed? Tired? Unfocused? Burnt out?

You are not alone.

As entrepreneurs, we are so driven by our passions to build our respective empires that at times we neglect the most important variable to our success…our well-being. Thus, it is imperative that we make a habit to take care of ourselves.

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Self-care should become routine. Practice self-care daily.

7 Self-Care Tools for Entrepreneurs

  1. Sleep. Research suggests that adults should sleep an average of 7 hours each night. Establish your sleep routine to
  2. Unplug. Put up your “Do not disturb” sign. Unplug from social media. Unplug from your cell phone. Unplug from technology. Take at least 15 minutes each day to unplug.
  3. Nourish your body. Eating and drinking water will only fuel your physical wellness but it impacts your overall level of functioning. Eat at least 3 meals a day to keep your metabolism going. And drinks lots of water.
  4. Laugh. Laughter is truly good for the soul. Laugh at yourself. Laugh with a friend. Read something funny. Whatever you do, laugh!
  5. Exercise. What has held you back from exercising? Transcend that obstacle today and just do it! Exercise is beneficial for your physical, emotional, and spiritual well-being. Commit to exercising at least 30 minutes for 5 days.
  6. Journal. Need to unleash your frustrations, then journal. There are many benefits to journaling. Research suggests that journaling also increases our gratitude.
  7. Surround yourself with positive, like-minded people. Enjoy the company of others unleashing positive vibes.

Psychotherapy for Entrepreneurs

According to a survey conducted by The University of California, 49% of entrepreneurs experience at least 1 mental illness. Please know that your mental health matters! If you are experiencing challenges which interfere with your normal level of functioning, it may be time to seek professional help.

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Make the commitment to take care of you today. You will appreciate it!

4 Tips: Mental Wellness & The Entrepreneur

Therapy Talk Thursdays

Mental Health and the Entrepreneur

Entrepreneurs are bold and audacious people pursing their passions.  The day to day activities of the entrepreneur are often solo.  Most start-ups are one-person machines.  The contrast between leadership and being alone in the journey can often leave entrepreneurs overly stressed.


A start-up is exciting and fills the entrepreneur with purpose and passion.  However, it can quickly lead to depression, leaving many entrepreneurs confused.  Shouldn’t turning your passion into a business fill you with energy and happiness?

The feelings of isolation can be like a slow and steady pain that grows overtime and saps entrepreneurs from the inside out especially when their mental health needs are neglected.

Releasing stress after work with co-workers, a spouse or anyone that can relate is a great way to unwind.  The challenge with many entrepreneurs is that the day-to-day activities aren’t normal.  Most people can’t relate or have no idea what you’re talking about when you try to vent.  It’s difficult to explain and can be even more taxing to have to lay the groundwork to talk about an issue you’re having.

My challenge for all my fellow entrepreneurs is to take control of your mental health. Your success depends on it.

4 Mental Wellness Tips for the Entrepreneur

  1. Engage in Self-Care.
  2. Surround Yourself with Like-Minded People.
  3. Complete a personal and business inventory.
  4. Seek professional help.
Entrepreneur Psychotherapy

Shanna A. Jefferson, MSW, CFSW, LCSW, LISW-CP/S

About The Author

Shanna A. Jefferson, LCSW, is a firm believer that everyone can transcend adversity and achieve greatness.  As a Woman of God, Change Agent, Business Executive, Life Coach, Philanthropist and Author – she is inspired by her late father and Civil Rights Activist George M. Jefferson to strive towards greatness while serving others. Having achieved a Bachelors of Public Policy and Masters of Social Work from the University of North Carolina at Chapel Hill, she is currently a Doctor of Social Work Candidate at Capella University.

In addition to her academic achievements, Shanna is a thriving entrepreneur as well. She is CEO of Destination Greatness, Founder of The Destination Greatness Foundation, COO of 1929 Enterprises, CEO of Divine Vision Coaching and Consulting and Chief Visionary Officer of Shanna A. Jefferson, Inc. She is also an active member of the National Association of Social Workers and the Financial Therapy Association.  At age 32, Shanna became a self-published Author with the release of 32 Shades of Greatness and thereafter The Greatness Toolbox: 33 Tools for Success and Be Bodacious: A 30-Day Challenge for Entrepreneurs to Elevate Your Life.

Connect with Shanna

Website: http://www.shannajefferson.com

Facebook: facebook.com/entrepreneurshannajefferson

Take 10 For Mental Wellness

Therapy Talk Thursdays

There are countless ways mental illness can affect one’s life. Whether it is a person withdrawing from society or someone self-harming, effects of mental illness are real. There are many ways to help yourself if you suffer from a mental illness. But are there ways to help yourself without medication and if your counselor or therapist cannot see you on the spot?

If you guessed yes, you are 100% correct.

Many people find that just taking a walk outside in the fresh air helps or taking a hot bubble bath at night are instant stress relievers. While others say, their relief comes after coloring in an adult coloring book. Whatever you choose, it is helpful for your mental wellbeing to take a break, even if it is just a 10 minute one!


Most of the time we get so caught up in our significant others, kids, and friend’s lives that we don’t remember to properly care for ourselves (as a mom I am guilty as charged). By taking ten minutes out of the day to relax and think about only yourself will help relieve stress. It will help you refocus and get back on tract if you were having a hard time staying on track. It is important to find something that can relax you without distracting you from the rest of the day!

I promise if you allow yourself to take 10 minutes to relax daily, you will see improvements in your mental health.

Hang in there, it gets better!

Katheryn Burton

Clemson University, BS Psychology ’18

Case Management Intern

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Destination Greatness also offers convenient, confidential online and telephone therapy to residents of NC, SC, and GA. Insurance and self-pay options available. Individual, family, and group therapy services available on-site in Greenville, SC and Atlanta, GA.

Contact us today.


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Coping with Natural Disasters

Therapy Talk Thursdays

Natural disasters can significantly impact the mental health of many including those directly impacted, first responders, survivors of previous natural disasters, and those watching the coverage.

Mental Health America (2017) identifies the following common reactions to natural disasters.

  • Disbelief and shock
  • Fear and anxiety about the future
  • Disorientation; difficulty making decisions or concentrating
  • Apathy and emotional numbing
  • Nightmares and reoccurring thoughts about the event
  • Irritability and anger
  • Sadness and depression
  • Feeling powerless
  • Changes in eating patterns; loss of appetite or overeating
  • Crying for “no apparent reason”
  • Headaches, back pains and stomach problems
  • Difficulty sleeping or falling asleep
  • Increased use of alcohol and drugs

The following coping skills can be employed to assist anyone experiencing any of the above symptoms.

Have the Courage to Ask for Help

Most of us have a sense of independence.  Having faced hardships in the past we feel a natural disaster is something to fight and overcome.  We have operated for years under click bait news coverage and weather channels trying to hold your attention for just a few more minutes.  In doing so, we have become a bit immune to the exaggerations of the news.  When a true disaster occurs, it can leave us in awe.  Hurricane Harvey is a prime example of such an event.  The key to surviving a disaster of this magnitude is to ask for help when you need it.  If you are responsible for more than yourself, being able to ask for help is all that more important.  Sounds simple but for some, it takes great strength, and can be the difference between life and death.

Escape the Stress

A natural disaster is the poster child of stress.  Make time for yourself.  Talk with others and try and enjoy activities you normally do.  It won’t be the same, but a little dip into a normal life can help your cope and deal with stress.  It gives you a break.  If you love football, you may not be able to play it, but the simple act of talking about it or thinking about it can help reduce your stress and level your head.  Any break from there disaster around you can help you overcome and give you strength.  If you are able to perform activities that you enjoy it’s vital you do.

Avoid reading and watching the disaster.  Studies have shown increased level of stress with prolonged exposure to the obsessed media trying to capitalize on your fear and stress.  It’s important to touch base with news for updates but avoid prolonged exposure.

Take Care of Yourself

Self-care is critical for overall health on an ongoing basis. Self-care may consist of reading, engaging in an enjoyable activity, connecting with your spirituality, or spending time with others. Click the link below for a Free Self-Care E-Book.

Self-Care EBook


If you are currently in an area impacted by a natural disaster, contact your local Red Cross or the National Association of Mental Illness (NAMI).

For anyone in NC, SC, or GA Destination Greatness will offer you discount therapy via telephone or online. Please visit our website at http://www.destinationgreatnesspllc.org or email info@destinationgreatnesspllc.org.

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