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Berkeley Psychologist and Therapist Lynn Winsten

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You wake up feeling exhausted before the day even begins. Your mind races with anxious thoughts, relationships feel distant, and self-doubt creeps in more than you'd like to admit.

Managing mental health isn't as simple as "thinking positive" or "pushing through." It takes real strategies that help you regain control and feel more like yourself.

That's where the 5 C's of Mental Health come in- Connection, Coping, Control, Confidence, and Compassion. These five principles can serve as a guide to help you understand what's missing in your mental well-being and how to rebuild it step by step.

Connection: Healthy relationships are essential for emotional well-being.

Coping: Managing stress effectively helps prevent emotional overwhelm.

Control: Having a sense of control over your life promotes stability.

Confidence: Self-worth and belief in yourself reduce anxiety and self-doubt.

Compassion: Being kind to yourself and others improves overall mental health.

Feeling disconnected can make everything harder-work, relationships, and even self-care. Humans are wired for connection, yet many people struggle with loneliness, isolation, or feeling like no one truly understands them. Research shows that loneliness can lead to increased anxiety and depression ( source).
How to Build Better Connections:
When life feels overwhelming, how you cope makes all the difference. Some people turn to avoidance, overworking, or unhealthy habits that provide temporary relief but make things worse long-term. The key is finding healthy coping strategies that actually work ( read more).
Healthier Ways to Cope with Stress:

Try cognitive-behavioral therapy (CBT)-it's an evidence-based method to shift negative thought patterns (learn more).

Practice mindfulness-breathing exercises and meditation can help ground you.

Move your body-exercise can lower stress and boost mood.

Ever feel like everything in your life is out of your hands? Lack of control is a major trigger for stress and anxiety ( find solutions). While you can't control everything, you can focus on what's within your power.
How to Regain Control in Your Life:
Low self-esteem can quietly sabotage relationships, work opportunities, and personal growth. If you don't believe in yourself, it's hard to take risks or advocate for your needs ( more on confidence). The good news? Confidence isn't about being perfect-it's about trusting yourself, even when you feel uncertain.
Ways to Build Confidence:
Many people extend kindness to others but struggle to be compassionate toward themselves. Self-criticism fuels anxiety and depression, while self-compassion creates emotional resilience ( learn why).
How to Practice More Self-Compassion:
Who developed the 5 C's of mental health?
These principles are based on core psychological concepts used to promote well-being. While different mental health professionals may present variations, the goal remains the same-helping people build a strong foundation for mental health.

What if I struggle with all five areas?
That's completely normal! Most people find that they are stronger in some areas and need improvement in others. The best approach is to start small -pick one area to focus on and make gradual changes.

Can therapy help with all five C's?
Absolutely. A therapist can personalize strategies to help you strengthen connection, coping skills, control, confidence, and compassion ( see how therapy helps).

If you're struggling with confidence, control, or simply feeling stuck, professional therapy can make a difference. Dr. Lynn Winsten specializes in anxiety, depression, trauma, and life transitions. She provides personalized therapy designed to help you rebuild confidence, develop healthier coping skills, and regain a sense of control over your life.

Schedule a consultation today and take the first step toward mental wellness.

Mental health isn't about being perfect-it's about learning, growing, and making small changes that lead to big improvements. Whether you need to rebuild connections, develop better coping skills, or simply be kinder to yourself, the 5 C's can help you get there. And if you need extra support, you don't have to do it alone -help is available.

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What Are the 5 C's of Mental Health? | Berkeley Therapy & Counseling

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Learn the 5 C's of mental health and how Dr. Lynn Winsten, a Berkeley therapist, can help you regain balance. Schedule a consultation today!

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The Importance of the 5Cs of Positive Youth Development 

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The Importance of the 5Cs of Positive Youth Development 

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The Importance of the 5Cs of Positive Youth Development to Depressive Symptoms: A Cross-Sectional Study with University Students from Peru and Spain

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Background: Prior research has documented the protective role of the 5Cs of Positive Youth Development (PYD) on adjustment problems, such as depressive symptoms. Nonetheless, more research is needed, especially in non-US contexts. The main objective…

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The Association Between the 5Cs and Anxiety

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The Association Between the 5Cs and Anxiety

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The Association Between the 5Cs and Anxiety—Insights From Three Countries: Portugal, Slovenia, and Spain

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Several of the most frequent psychological difficulties in childhood and adolescence are related to anxiety and lead to numerous short- and long-term negative outcomes in emotional, social, and academic domains. Empirical evidence consistently shows…

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A resource with a tiered leisure intervention framework.

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Making Leisure Matter - Every Moment Counts

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Jump to a Section Introduction: Making Leisure Matter: Multi-Tiered Framework Guiding Leisure Participation Tier 3: Individual Leisure Coaching Tier 2: Targeted Leisure Groups Tier 1: Universal Leisure Promotion Downloadable Materials The following materials provide summary information about Making Leisure Matter....

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MOHO Checklist of Leisure, Interests and Participation (CLIP)

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MOHO Checklist of Leisure, Interests and Participation (CLIP)

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How to Use Leisure as a Therapeutic Tool

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How to Use Leisure as a Therapeutic Tool

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Tips for implementing leisure activities in practice.

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Modified Interest Checklist for Diverse Learners

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Modified Interest Checklist for Diverse Learners

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Modified Interest Checklist - Diverse Learners

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Impact of Vision Boards for Meaningful Occupations 

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Impact of Vision Boards for Meaningful Occupations 

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Impact of vision boards for meaningful occupations | AOTA

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The WSRM and WSSU occupational therapy program, especially regarding the vision boards, has been a gratifying partnership that bridges the gap in the community.

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You can create a free account to download these resources

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Model of Human Occupation. MOHO-IRM Web is an online database that stores and scores your MOHO assessments under a created client ID so that all of your client MOHO assessment reports are in one place. All MOHO assessments have been proved reliable and valid through classical testing theory and RASCH analysis approaches.

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How to Make a Vision Board that Works: Therapist Approved Tips

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How to Make a Vision Board that Works: Therapist Approved Tips

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Doomscrolling is the habit of constantly scrolling online news headlines, which often blare bad news. Doomscrolling can lead to a wide range of physical and mental health effects. People can create…

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Here's How Social Media Affects Your Mental Health

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Here's How Social Media Affects Your Mental Health

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Here's How Social Media Affects Your Mental Health | McLean Hospital

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Using social media can directly impact emotional wellness, physical, and mental health. Here are the signs that you are affected.