Family Counseling Services https://www.familycounselingrockford.org/ Live Life. Moving Forward. Thu, 25 Sep 2025 16:15:01 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.3 CEO Position https://www.familycounselingrockford.org/ceo-position/ Thu, 25 Sep 2025 16:15:01 +0000 https://www.familycounselingrockford.org/?p=3887 CEO Position Description Family Counseling Services of Northern Illinois (FCS) is seeking an inspiring and visionary leader to serve as our next Chief Executive Officer (CEO). FCS was founded in 1877 by a group of individuals who cared deeply about the well-being of individuals and families. Nearly 150 years later that same mission continues today. ... Continue reading -->

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CEO Position Description

Family Counseling Services of Northern Illinois (FCS) is seeking an inspiring and visionary leader to serve as our next Chief Executive Officer (CEO). FCS was founded in 1877 by a group of individuals who cared deeply about the well-being of individuals and families. Nearly 150 years later that same mission continues today. FCS has been a source of hope, help, support, and empowerment to individuals and families in the Rockford region impacted by mental health conditions. As CEO you will have the unique opportunity to lead a passionate team of mental health therapists and administrative professionals, drive strategic growth, and expand our impact in the community.

What we’re looking for:

  • A leader who can be visible in the community, cultivating strong relationships and partnerships
  • Someone who can inspire staff and stakeholders alike.
  • A business-minded professional with the ability to drive strategic growth and long-term sustainability.

Key Responsibilities

  • Strategic Leadership: Partner with the Board of Directors, staff, and other stakeholders to set the organization’s strategic direction and translate vision into actionable, measurable goals and objectives.
  • Board Engagement: Collaborate closely with the Board, leveraging their expertise and networks to advance the mission and ensure effective governance. Attend board and committee meetings and support committee activities. Prepare board reports and send board meeting notices and materials in advance of board meetings. Manage board and volunteer appreciation activities.
  • Team Development: Inspire, empower, and develop all staff to further enhance the collaborative and supportive work environment currently in place. Conduct monthly staff meetings. Review compensation and benefits, recommending needed changes and/or improvements to ensure market alignment and employee satisfaction. Conduct regular meetings with clinical directors and other staff as needed to provide support and collaborate on efforts to achieve organizational objectives. Recruit, interview, and hire all staff members, as well as manage any disciplinary or termination action needed. Manage employee engagement and appreciation activities.
  • Operational & Financial Oversight: Ensure strong financial management, operational efficiency, and accountability for results, aligning resources with mission priorities. Review and approve all expenditures. Create and manage the annual budget. Report on financial operations to the Board Finance committee, reviewing and sharing financial reports ahead of monthly meetings. Work with clinical team to facilitate timely submission and review of notes for payment processing. Engage outside providers for services such as IT, Audit, Legal, business insurance, employee benefits, building maintenance, security system, etc. Negotiate lease renewal or new space lease(s) for both Rockford and Belvidere offices.
  • Program Management: In partnership with the Clinical Directors and staff, champion client-centered services, strengthen service quality, and ensure client satisfaction. Review client satisfaction surveys, periodically reporting results to board, staff, and other stakeholders.
    Address/resolve any client complaints. Establish, manage and strengthen partnerships with other community organizations. Ensure prompt response to all referrals from other organizations.
  • Public Presence & Community Engagement: Serve as the public face of FCS representing the mission and building relationships with donors, partners, volunteers, government officials, and the broader community with confidence and credibility. Attend community and partner events, resource fairs, grant meetings, and other special events. Manage marketing, advertising, communication and sponsorship initiatives.
  • Revenue Growth & Fundraising: Drive revenue diversification and growth through donor cultivation, corporate partnerships, foundation support, and innovative fundraising initiatives, along with earned income opportunities. Write grants and grant reports, manage grant implementation, and continue strong relationships with the Winnebago County Community Mental Health Board, the Community Foundation of Northern Illinois., and other grant making organizations. Maintain and improve ongoing stewardship practices. Manage review of insurance providers, reimbursement rates, billable services, and other revenue stream opportunities. Maintain awareness of laws, political environment, changes to allowable charges for services, and other outside factors that may impact income sources.

The Ideal Candidate

The CEO of FCS will be:

  • A strategic visionary with the ability to see the big picture while driving measurable results.
  • A confident, transparent, and steady leader with a calm presence and sense of humor.
  • A strong communicator and fundraiser, comfortable engaging with donors, board members, staff, and community leaders.
  • A compassionate, business-minded nonprofit leader who applies a “return on mission” mindset.
  • A culture-builder who empowers and develops staff, models appreciative leadership, and fosters innovation and collaboration.
  • An advocate for clients and champion of social justice, committed to elevating the mission of FCS and ending the stigma around mental health care.

Qualifications

  • Proven leadership experience in the nonprofit sector, preferably in healthcare, human services or related field.
  • Strong background in financial and operational management with experience improving processes and organizational efficiency.
  • Demonstrated success in service delivery and client satisfaction.
  • Excellent communication and public speaking skills; capable of serving as organization spokesperson.
  • Proven track record in fundraising, donor relations, and revenue diversification.
  • Proficiency with CRM/fundraising software, Google, and Microsoft Office. Familiarity with QuickBooks preferred.
  • Bachelor’s Degree in business, nonprofit management, social work, public administration, or related field. Advanced degree and clinical license a plus.

Core Values & Leadership Approach

The CEO must embody FCS’s values of transparency, integrity, collaboration, staff empowerment, and client-centered services. They will lead with an appreciative leadership style, demonstrating emotional intelligence, empathy, and professionalism, while holding themselves and others accountable to high standards.

Why This Role Matters

This is an extraordinary opportunity for a leader who is passionate about mental health care and organizational excellence. The CEO will not only sustain FCS’s critical work but will also elevate its visibility, expand its reach, and drive long-term financial stability—ensuring FCS continues to be a place of safety, healing, and hope for clients of all ages, from all walks of life.

Compensation and Benefits – $75,000 – $90,000 Salary, based on experience, Paid Time Off, health, dental, vision insurance, flexible schedule, hybrid work environment option, and more.

If you are ready to make a meaningful difference and lead FCS into our next 150 years we’d love to hear from you.

Send resume and inquiries to: Lynn Momberger at lynn@familycounselingrockford.org

 

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Gemini Solar awards its Q2 community grants to seven impactful organizations serving this and other vulnerable populations in Winnebago County https://www.familycounselingrockford.org/gemini-solar-awards-its-q2-community-grants-to-seven-impactful-organizations-serving-this-and-other-vulnerable-populations-in-winnebago-county/ Wed, 20 Aug 2025 19:42:57 +0000 https://www.familycounselingrockford.org/?p=3864 FOR IMMEDIATE RELEASE July 31, 2025 Over Half of Rockford’s Violent Crimes Tied to Domestic Violence: Gemini Solar Awards Grants to Local Organizations Tackling the Crisis WINNEBAGO COUNTY, IL — Domestic violence crimes account for more than 50% of all violent crimes in the City of Rockford, and in Winnebago County, domestic violence affects nearly ... Continue reading -->

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FOR IMMEDIATE RELEASE

July 31, 2025

Over Half of Rockford’s Violent Crimes Tied to Domestic Violence: Gemini Solar Awards Grants to Local Organizations Tackling the Crisis

WINNEBAGO COUNTY, IL — Domestic violence crimes account for more than 50% of all violent crimes in the City of Rockford, and in Winnebago County, domestic violence affects nearly 1 in 3 households. These challenges underscore the urgent need for community support in domestic violence, mental health, and the judicial system.

In response, Gemini Solar is proud to award its Q2 community grants to seven impactful organizations serving this and other vulnerable populations in Winnebago County:

  • Prairie State Legal Services
  • YMCA of Rock River Valley
  • Family Counseling Services
  • Life Decisions
  • 205 Direct Dental Service
  • Severson Dells Nature Center
  • Boy Scouts of America, Black Hawk Area Council

Among these, a $2,500 grant will support the YMCA’s Camp HOPE America, the first camping and mentoring initiative in the U.S. specifically designed for children exposed to domestic violence. The funding will enhance its “Challenge by Choice” program, which empowers children through a six-day immersive experience and year-round mentoring ensuring more children have access to the tools they need to break the cycle of violence.

During the recent grant presentation, Winnebago County Board Member Angela Fellars joined Gemini Solar in celebrating the critical work and success of Camp Hope.

“It was epic! You can’t say that about many things in life, but it’s the only word I can use, epic,” said Paula Capone, Camp Hope Manager describing this year’s week of camp. “If you don’t have hope, you have despair. Hope is everything.”

Family Counseling Services, now in its 145th year serving the greater Rockford community, never turns away a client due to an inability to pay.

“The grant will be put to immediate use helping clients facing financial hardship,” said Executive Director Lynn Momberger. “You are truly making a meaningful difference in their lives.”

“These organizations are doing extraordinary work on the ground,” said Anne-Marie Williams, Director of Community Relations for Gemini Solar. “From legal advocacy and mental health care to youth mentoring and nature education, each one is ensuring that all the members of our community can thrive. We are proud to support their efforts.”

Since launching the Gemini Solar Community Grant Program, we’ve proudly supported a range of impactful nonprofits across the region, including Northwest Community Center, Remedies Renewing Lives, Rockford Women’s Club, Golden Apple Foundation, Lifescape Community Services (Meals on Wheels), Family Peace Center, Gigi’s Playhouse, Northern Illinois Food Bank, and Rosie’s Birthday Club.

The Gemini Solar Community Grant Program offers quarterly funding between $500 and $5,000 to nonprofits in Winnebago County. Applications for Q3 grants are open until September 15.

To learn more or apply, visit https://www.gemini-solar.com/grant-program/

About Gemini Solar

Our mission is to create a more sustainable future through utility-scale solar energy development. We are intentional about giving back, providing educational opportunities, and building partnerships within our rural and farm communities to ensure that future.
For media inquiries, contact Anne-Marie Williams at annemarie.williams@geenexpower.com

YMCA of Rock River Valley, Camp Hope: Angela Fellars, Anne-Marie Williams, Paula Capone, Adam Czamanske, Director of Development for Gemini Solar, and Megan Freeman-Larson, Grant Specialist

205 DDS: Dr. Cyrus Oates, Anne-Marie Wiliams, and Becky Kendall, Board Secretary

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Family Counseling Services Awarded $33,321 Grant from Dr. Louis & Violet Rubin Fund https://www.familycounselingrockford.org/family-counseling-services-awarded-33321-grant-from-dr-louis-violet-rubin-fund/ Wed, 12 Feb 2025 15:59:51 +0000 https://www.familycounselingrockford.org/?p=3775 FOR IMMEDIATE RELEASE January 22, 2024 Contact: Mars Rinaldi 815-962-5585 mars@familycounselingrockford.org Rockford, IL– Family Counseling Services of Northern Illinois (FCS) is thrilled to announce it has been awarded a generous grant of $33,321.00 from the Dr. Louis & Violet Rubin Fund of the Community Foundation of Northern Illinois. This funding will support the implementation of ... Continue reading -->

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FOR IMMEDIATE RELEASE
January 22, 2024

Contact: Mars Rinaldi
815-962-5585
mars@familycounselingrockford.org

Rockford, IL– Family Counseling Services of Northern Illinois (FCS) is thrilled to announce it has been awarded a generous grant of $33,321.00 from the Dr. Louis & Violet Rubin Fund of the Community Foundation of Northern Illinois. This funding will support the implementation of the organization’s proposal, titled “Enhanced Individual and Group Experiential Therapy.”

The grant will be utilized to provide subsidized therapy for underserved clients in the community, ensuring access to high-quality mental health services. Specifically, the funds will allow FCS to provide 75 individual clients with four therapy sessions each and 25 clients with eight hours of group therapy.

In addition to direct therapy support, the grant will be used to enhance the therapeutic environment at FCS. Investments will include the purchase of supplies that foster creativity, emotional expression, and healing, such as musical instruments; art supplies; role-play props; therapeutic games, toys, and books; and comfortable furnishings for therapy spaces.

“This grant will empower us to provide more inclusive, experiential therapy options that help individuals and groups heal in innovative ways,” said Lynn Momberger, Executive Director of FCS. “We are incredibly grateful to the Community Foundation of Northern Illinois and the Dr. Louis & Violet Rubin Fund for recognizing the importance of accessible mental health care and experiential therapy.”

Experiential therapy focuses on engaging clients through creative, hands-on activities that deepen emotional processing and strengthen self-expression. By expanding access to these innovative methods, FCS continues its mission to promote mental wellness and resilience in the Rockford community.

The mission of Family Counseling Services is to foster stronger communities by providing individuals and families with accessible, professional counseling and mental health care that empowers them to thrive. Learn more at www.familycounselingrockford.org.

The mission of the Community Foundation of Norther Illinois is to inspire endowment and promote philanthropy for the current and future needs of the people of Northern Illinois. Since its founding in 1953, CFNIL has granted more than $90 million for charitable purposes. Learn more about CFNIL’s history, grantmaking, and commitment to endowment at www.cfnil.org.

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Dancing With The Rockford Stars 2024 https://www.familycounselingrockford.org/dancing-with-the-rockford-stars-2024/ Wed, 22 Jan 2025 15:35:53 +0000 https://www.familycounselingrockford.org/?p=3428 Once again, Dancing with the Rockford Stars was an incredible event, with fabulous performances by amazing Rockford celebrity dancers. The extent of the generosity of the dancers to dedicate so much time and effort to learning their routines, along with all of their fundraising efforts, is beyond impressive! The same can be said for ... Continue reading -->

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Once again, Dancing with the Rockford Stars was an incredible event, with fabulous performances by amazing Rockford celebrity dancers. The extent of the generosity of the dancers to dedicate so much time and effort to learning their routines, along with all of their fundraising efforts, is beyond impressive! The same can be said for the partner studios, whose instructors/choreographers put in as much time creating and teaching the dances, helping their dancers earn “votes”, and supporting them at the event. We are most grateful!

A heartfelt thank you to everyone involved, including the fabulous Mike Robinson, emcee, panel of esteemed judges, the Alumni dancers and their choreographer, Elliette Guse and the awesome committee of volunteers led by Stacy Lidvall and Marcia Williams, who all came together to make the 17th Annual Dancing with the Rockford Stars, the most successful yet! Thank you to the sold out crowd, generous sponsors, and auction donors whose attendance, participation, and contributions made this possible!

All to raise funds to support the mission of Family Counseling Services, making professional mental health counseling accessible for anyone in our community.

Enjoy all of the outstanding performances of our Star Dancers here.

The 2023 Red Carpet.

Thank you for visiting our DWTRS 2024 Sneaker Gala Photo Gallery! We hope you enjoy these great shots from the evening, courtesy of Brian Thomas Photography!

Thank you for visiting our DWTRS 2024 Sneaker Gala Photo Gallery! We hope you enjoy these great shots from the evening, courtesy of Brian Thomas Photography!

To view all the performances and the videos from the event, visit our YouTube channel here and click the DWTRS 2024 Playlist.

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FCS ANNOUNCES TWO ADDITIONS TO BOARD OF DIRECTORS https://www.familycounselingrockford.org/fcs-announces-two-additions-to-board-of-directors/ Wed, 29 May 2024 14:18:07 +0000 https://www.familycounselingrockford.org/?p=3317 FOR IMMEDIATE RELEASE Contact: Mars Rinaldi - Project Manager 815-962-5585 ROCKFORD, IL., May 7- Family Counseling Services of Northern Illinois is pleased to announce two new members of its Board of Directors with the appointment of two accomplished individuals, Stacy Lidvall and Angela Schmidt. Their expertise and proven track records within the nonprofit arena will ... Continue reading -->

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FOR IMMEDIATE RELEASE

Contact: Mars Rinaldi – Project Manager
815-962-5585

ROCKFORD, IL., May 7- Family Counseling Services of Northern Illinois is pleased to announce two new members of its Board of Directors with the appointment of two accomplished individuals, Stacy Lidvall and Angela Schmidt. Their expertise and proven track records within the nonprofit arena will enhance the board’s strategic vision. As Family Counseling Services continues its trajectory of growth and dedication to its mission, the addition of Ms. Lidvall and Ms. Schmidt reflect FCS’ continued commitment to service in the Rockford/Northern Illinois communities.

Stacy Lidvall is a resident of Rockford, and has been an active community volunteer for nonprofit organizations for several years. Already an invaluable member of FCS’ events committee and co-chair of the Dancing with the Rockford Stars event, she has also served the community with the Margaret M. Rudolph Trust, the Amanda Reed Memorial, Rockford Symphony Orchestra, Rockford Catholic Schools, and Rockford Lutheran Schools. Her expertise in fundraising, event planning, and networking is a valuable asset to FCS and the community as a whole. Together with partner Gabriel Chappell, Stacy is an active parent of six children.

Angela Schmidt, PhD was a licensed psychologist for 20 years, with a strong background in counseling. A native of the Midwest, Angie is now a certified life coach, helping people and groups take control of their lives with her company, Potentialocity. Her areas of expertise are interconnected with the mission of FCS, with skills such as solution-focused therapy, domestic violence response, advocacy, and personal development among many other things. Angie has served on the Womanspace and Girls Scouts of Northern Illinois boards, as well as with NICNE and Transform Rockford. Angie and her partner Mike Delaney enjoy travel and camping together, and supporting family and friends.

Currently serving on the Family Counseling Services Board of Directors are Stan Goral, President; Jennifer Paterson, Vice President; Heather Riley, Secretary; Laurie Fester, Treasurer; Dawn Reints, Immediate Past President; and board members Rose Dusing, Mary Jo Hare, Becky Hopper, Mike Peyton, Sue Razbadouski, Brian Temperly, Zachary Townsend, Paul VonDriska and Marcia Williams.

The mission of Family Counseling Services is to foster stronger communities by providing individuals and families with accessible, professional counseling and mental health care that empowers them to thrive.
Learn more at www.familycounselingrockford.org.

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Tips for Parent’s – Kids’ Anxiety https://www.familycounselingrockford.org/tips-for-parents-kids-anxiety/ Thu, 08 Feb 2024 18:45:59 +0000 https://www.familycounselingrockford.org/?p=3248 Having a child with anxiety can be overwhelming and difficult to handle. If your child is having a hard time with going to school, new places, or even social events this can be affecting everyone in the household. Helping a child with anxiety requires a supportive and understanding approach. Here are some tips I encourage ... Continue reading -->

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Having a child with anxiety can be overwhelming and difficult to handle. If your child is having a hard time with going to school, new places, or even social events this can be affecting everyone in the household. Helping a child with anxiety requires a supportive and understanding approach. Here are some tips I encourage parents to use when we have a family session. These tips can help anyone who has anxiety but can be especially helpful for parents.

Open Communication

  • I encourage you to allow your child to express their feelings with you.  You have to create an open and non-judgmental environment where they feel safe discussing their worries.  If your child states their feelings and emotions to you, this is the start of creating a strong bond between you and them.  Saying phrases like, “I am here for you” or “I will listen to what you have to say” are great ways to begin communicating.

Validate Their Feelings

  • Let your child know that it’s okay to feel anxious. Validate their emotions and tell them that you understand what they’re going through. “I can see you are anxious about school, what can we do?” This helps your child to feel less lonely and allows them to be heard.

Teach Relaxation Techniques

  • I have a previous article about grounding, journaling, and mindfulness techniques that help introduce these practices into your child’s daily life. You can practice relaxation techniques with your child, such as deep breathing, journaling, and mindfulness. These can be great tools for easing anxiety.

Limit Exposure to Stressors

  • Identify triggers that contribute to your child’s anxiety and work together to find ways to minimize exposure. For example if your child is afraid of the news, it can be helpful to limit news coverage by watching the news at night when they sleep. This might involve setting boundaries or finding other solutions.

Promote a Healthy Lifestyle

  • It is important your child gets about 8 hours of sleep a night, eats healthy foods, and engage in regular physical activity. A healthy lifestyle can positively impact mood and stress levels.

Model Healthy Coping Strategies

  • Children often learn by example and model after us. Demonstrate healthy ways to cope with stress in your own life, so they can observe and learn from your positive behaviors. If your child sees that you can problem solve and react calmly to a situation they will mostly follow in your footsteps.

Encourage Social Connections

  • Allowing your child to join a sports team, an after school club, or even a support group in the area can be extremely beneficial. They will find healthy and positive relationships with other children, improve their mood, and hopefully lower their stress.

Celebrate Achievements

  • Acknowledge and celebrate small victories. This can boost your child’s confidence and grow their ability to overcome challenges. I encourage guardians to celebrate their child’s flexibility by saying, “Wow, I saw how you were flexible with the homework and you did it all by yourself”.

Find a Common Ground

  • As parents we don’t want to see our children suffer or in pain, but sometimes it’s important to feel uncomfortable and learn how to overcome it. If your child is scared or anxious to go to school, try finding a common ground where we can attempt to go to school 4 times a week. Or if they are scared of new places, allow a challenge, “let’s stay for 45 minutes”

Seek Professional Help if Needed

  • If your child’s anxiety is impacting their daily life, consider seeking help from a mental health professional. A therapist or counselor can provide strategies and support tailored to your child’s needs

 

Remember that each child is unique, and what works for one may not work for another. It may take time to see progress, so be patient and continue to offer your support. If you have concerns about your child’s anxiety, you can always call for an intake appointment with a mental health counselor here at Family Counseling Services.

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COMMUNITY FOUNDATION GRANT EXPANDS EXPERIENTIAL THERAPY PROGRAM AND FACILTY FOR FCS https://www.familycounselingrockford.org/community-foundation-grant-expands-experiential-therapy-program-and-facilty-for-fcs/ Tue, 16 Jan 2024 19:53:42 +0000 https://www.familycounselingrockford.org/?p=3231 NEWS RELEASE FOR IMMEDIATE RELEASE ROCKFORD, IL- Family Counseling Services of Northern Illinois is proud to announce that they have been awarded a $15,000.00 grant for “Expanding the Reach of Experiential Therapy.” This grant was awarded by the Dr. Louis and Violet Rubin Fund of the Community Foundation of Northern Illinois’ Community Grants Program. The ... Continue reading -->

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NEWS RELEASE

FOR IMMEDIATE RELEASE

ROCKFORD, IL- Family Counseling Services of Northern Illinois is proud to announce that they have been awarded a $15,000.00 grant for “Expanding the Reach of Experiential Therapy.” This grant was awarded by the Dr. Louis and Violet Rubin Fund of the Community Foundation of Northern Illinois’ Community Grants Program.

The proposal put forth from FCS, entitled “Expanding the Reach of Experiential Therapy” sought funding to enhance the equipment, furnishings, and therapy tools used in the existing Experiential Therapy room opened at Family Counseling Services’ Rockford location in May of 2023. Experiential Therapy is a category of therapeutic techniques in which expressive tools and activities are used to allow clients to re-enact and re-experience emotional situations as a way to reprocess them. Some forms of Experiential Therapy include art, music, movement/dance, poetry, guided imagery, play therapy, drama/role-playing, and Eye Movement Desensitization and Reprocessing (EMDR). In addition to therapy equipment and tools, the funding will also help pay for sessions for clients who are experiencing difficulty with treatment costs.

FCS Clinical Director Kelly Finch is thrilled to see this expansion coming to life. “Having this space dedicated for both adults and children to engage in alternative types of therapy is exciting for both our therapists and our clients. We will be able to offer opportunities to work on problems and issues through art, dance, poetry, drama and music. We are excited to have a space that we can engage clients in using expressive therapies toward their healing. Each and every one of us is different; and when you offer a client a chance to express themselves through creativity, you give them an opportunity to feel seen and heard. This is a very powerful way to heal in therapy and can provide a deeper level of witnessing a client’s experience and emotions.”

“We are grateful for the funding from CFNIL in support of our Experiential Therapy room and service” says FCS Executive Director Lynn Momberger. “Many clients are better able to communicate about the mental health issues they are facing when engaged in the activities of experiential therapy. We’ve seen excellent results with art therapy, play therapy, music therapy, and sand tray therapy; especially with children. We want to provide more clients with opportunities for additional types of experiential therapy, and this grant will allow us to do that.”

The mission of the Community Foundation of Norther Illinois is to inspire endowment and promote philanthropy for the current and future needs of the people of Northern Illinois. Since its founding in 1953, CFNIL has granted more than $80 million for charitable purposes. Learn more about CFNIL’s history, grantmaking, and commitment to endowment at www.cfnil.org.

Family Counseling Services’ mission is to foster stronger communities by providing individuals with accessible, professional counseling and mental health care that empowers them to thrive.. Learn more at www.familycounselingrockford.org.

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Mindfulness: How to Start https://www.familycounselingrockford.org/mindfulness-how-to-start/ Fri, 08 Dec 2023 18:11:43 +0000 https://www.familycounselingrockford.org/?p=3221 Mindfulness: How to Start One of the easiest ways to describe mindfulness to my clients is this. Imagine a picture where you are walking your dog. Your thought bubble has all the things you have to get done such as chores, to-do list, and multiple errands. But your dog’s thought bubble only has the walk ... Continue reading -->

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Mindfulness: How to Start

One of the easiest ways to describe mindfulness to my clients is this. Imagine a picture where you are walking your dog. Your thought bubble has all the things you have to get done such as chores, to-do list, and multiple errands. But your dog’s thought bubble only has the walk in mind and is in the moment. This is how I explain mindfulness vs mindful to my clients. We have to be like the dog and be present in the moment. We have to be active and open to the present moment, this includes focusing on your breathing, body sensations, and our surroundings.

Here’s how I begin with including mindfulness into my daily life and hopefully these tips can help you too.

Start Small:

I encourage my clients to begin small, set a goal of 1 minute of being mindful and focusing on your surroundings/breathing. You don’t need a large amount of time to practice mindfulness. You only need about two minutes. Bonus points if you have a mindfulness goal on your watch, it can already provide a prompt for you to follow along with on the screen.

Mindful Breathing:

Throughout the day, take a few moments to focus on your breath. You can do this anywhere, whether you’re sitting at your desk, standing in line, or taking a short break. Pay attention to each inhale and exhale, bringing your mind back to your breath if it starts to wander. I encourage my clients to breathe in through their nose and exhale like a whoosh. You can even blow bubbles and focus on the shapes of them.

Mindful Eating:

In this time of technology, it can be easy to watch a show or be on our phones while eating. I recommend clients try this 1-2x a week. When you eat, try to eat without distractions, no phones or work during this time. Pay attention to the flavors, textures, and sensations of each bite. Eating mindfully can increase your appreciation for food and help you to slow down. It helps us to listen to our bodies when they are full.

Walking Mindfully:

This is my personal favorite and I try to incorporate this daily in my own life but this can be hard if you are pretty busy. It can be a great activity to include your family, friends, or significant others! Whether you’re walking to your car, around the office, or in nature, use this time to be present. Like I said in the introduction, be like a dog and be in the presence of nature. Notice the sensation of each step, the feeling of the ground beneath your feet, and the movement of your body. Notice how many animals you hear in the distance, observe the different colors or shades of the trees, or feel the breeze or sun on your face/skin.

Remember, mindfulness is a skill that develops over time with consistent practice. Be patient with yourself and approach it with an open and non-judgmental attitude. Regular practice can lead to increased self-awareness, improved focus, and a greater sense of well-being.

 

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Journaling https://www.familycounselingrockford.org/journaling/ Fri, 08 Dec 2023 18:08:42 +0000 https://www.familycounselingrockford.org/?p=3219 How To Start Journaling and The Importance of It In our fast-paced, digital world it can be hard to slow down and take a moment for ourselves. I encourage writing down our thoughts and start journaling to many clients. Journaling offers many benefits that can improve our mental, emotional, and well-being. Embarking on a journaling ... Continue reading -->

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How To Start Journaling and The Importance of It

In our fast-paced, digital world it can be hard to slow down and take a moment for ourselves. I encourage writing down our thoughts and start journaling to many clients. Journaling offers many benefits that can improve our mental, emotional, and well-being. Embarking on a journaling journey can be a rewarding experience. Whether you’re looking to express your thoughts and emotions, set goals, or simply capture moments of your life, here’s how I start encouraging my client to journal. It can feel overwhelming, especially when you have never journaled before. Here are some tips to start journaling and the many benefits of writing things down.

Select the Right journal:

First things first, find a journal that you like. It can be a bullet point template journal, colorful notebook, or even a digital platform. My personal favorite is my IPAD, thank goodness for Goodnotes. Having a journal that feels personal to you, you can even decorate it with stickers, quotes, anything that makes you feel good to want to write in it. By putting pen to paper, we create a safe space to express our thoughts, emotions, and experiences without fear of judgment.

Set Clear Intentions:

I tell my client to define their purpose for journaling. Is it for self-reflection, goal setting, creative expression, or a combination of these? Knowing your intentions will guide your writing and make the process more meaningful. You can even use a template journal, I have one that sets an affirmation for that day, priorities, and my goals for the day. There are so many templates out there that you can customize or even if you just want a blank page to start. Start with something that feels right to you and you can adjust as you go on in your journey.

Consistency and Comfortable Space:

It’s important to establish a time to journal. It can be in the morning to start your day or at night before bedtime to unwind. It’s important to find a time and stick with it to build the habit to start journaling. As well, the space that you write in is another factor to think about. Do you prefer a space without distractions? You can journal in the comfort of your bedroom, living room, or even your favorite local coffee shop. Find your time and place to start.

Start Small and Express Your Emotions

If you’re new to journaling, don’t feel pressured to write pages on your first attempt. Start with a few sentences or bullet points. The goal is to build a habit, and you can gradually increase the length of your entries over time. Be honest and open about your feelings. Your journal is a judgment-free zone where you can express joy, frustration, excitement, or sadness. Research shows that journaling can help reduce stress and anxiety.

Journaling is a process, and it’s okay if you miss a day or have shorter entries. Be patient with yourself and view journaling as a tool for self-discovery rather than a task to complete. Remember, there’s no right or wrong way to journal. It’s a personal practice that evolves with you. Allow your journaling process to adapt to your needs, and enjoy the journey of self-discovery and expression.

 

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Dancing With The Rockford Stars 2023 https://www.familycounselingrockford.org/dancing-with-the-rockford-stars-2023/ Tue, 28 Nov 2023 18:49:07 +0000 https://www.familycounselingrockford.org/?p=2812 Once again, Dancing with the Rockford Stars was an incredible event, with fabulous performances by amazing Rockford celebrity dancers. The extent of the generosity of the dancers to dedicate so much time and effort to learning their routines, along with all of their fundraising efforts, is beyond impressive! The same can be said for ... Continue reading -->

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Once again, Dancing with the Rockford Stars was an incredible event, with fabulous performances by amazing Rockford celebrity dancers. The extent of the generosity of the dancers to dedicate so much time and effort to learning their routines, along with all of their fundraising efforts, is beyond impressive! The same can be said for the partner studios, whose instructors/choreographers put in as much time creating and teaching the dances, helping their dancers earn “votes”, and supporting them at the event. We are most grateful!

A heartfelt thank you to everyone involved, including the fabulous Mike Robinson, emcee, panel of esteemed judges, the Alumni dancers and their choreographer, Elliette Guse and the awesome committee of volunteers led by Stacy Lidvall and Marcia Williams, who all came together to make the 16th Annual Dancing with the Rockford Stars, the most successful yet! Thank you to the sold out crowd, generous sponsors, and auction donors whose attendance, participation, and contributions made this possible!

All to raise funds to support the mission of Family Counseling Services, making professional mental health counseling accessible for anyone in our community.

Enjoy all of the outstanding performances of our Star Dancers here.

The 2023 Red Carpet.

Enjoy these photos from the 2023 event.  We hope to see you next year.

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