Mindset Matters: Meghan Terwilliger of Desert Clover Psychiatry On How To Build Stress Resilience with a Positive Mindset

An Interview With Shawna Robins

Don’t Forget the Basics — Prioritize your physical well-being by nourishing your body with healthy foods, staying hydrated, and practicing regular self-care, including daily grooming and showers. Don’t forget to get your daily dose of vitamin D and incorporate some form of movement or exercise, even if it’s just gentle activity each day.

In today's fast-paced world, stress is an inevitable part of life. However, the way we manage and respond to stress can make a significant difference in our overall well-being. Developing a positive mindset can be a powerful tool in building resilience against stress, allowing individuals to navigate challenges more effectively and maintain better mental and physical health. How can we cultivate this positive mindset and use it to bolster our stress resilience? In this interview series, we are talking to psychologists, coaches, mental health experts, authors, about “How To Build Stress Resilience with a Positive Mindset". As part of this interview series, we had the pleasure to interview Meghan Terwilliger.

Meghan Terwilliger, as a Licensed Professional Counselor at Desert Clover Psychiatry, specializes in trauma recovery and mental health counseling for diverse populations. Her experience includes working with individuals dealing with trauma, substance use, depression, anxiety, self-harm, and life transition stress. Meghan's expertise extends to serving justice-involved individuals, highlighting her versatility and commitment to various facets of mental health.

Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you’. Can you tell us a bit about your background and your backstory?

I have been practicing in Arizona for almost 4 years. Prior to that, I was practicing in Pennsylvania. I have worked in many outpatient settings with children, adolescents, and adults. I work with individuals pursuing trauma recovery, effective life management, and general mental health concerns. I have experience with vulnerable populations such as low income families, children, justice involved individuals, as well as trauma survivors and substance use. I sought Arizona for the sunshine and year round warm weather.

Can you share a story with us about what brought you to your particular career path?

While I was pursuing an undergraduate degree in Psychology, I was a research assistant for a professor who was passionate about Alzheimer's research. I worked closely with him researching individuals with Alzheimer’s concept of self and identity. I enjoyed gathering qualitative data and specifically sitting with another human and hearing their story. I felt an intense sense of gratitude and honor that another human would share their life, journey, struggles, and triumphs with me. Following that experience I completed my B.S and went on to graduate school for my MS in Clinical Mental Health Counseling.

Can you share with our readers a bit about why you are an authority in the stress and wellness fields? In your opinion, what is your unique contribution to the world of wellness?

As a mental health therapist who is focused on trauma recovery and resilience, I spend a lot of time in sessions creating resourcing for clients to manage stress and effectively engage in daily self wellness and self care activities in order to achieve recovery and healing. I spend a lot of time outside of session creating my own resourcing and recovery to manage stress and maintain positive wellness in order to be effective and present for my clients, my family, and most importantly myself.

Do you have a favorite "Life Lesson Quote"? Do you have a story about how that was relevant in your life or your work?

I think the quote “live with intention” is the best. I wholeheartedly believe in the power of intention and ways intention can change our lives. When I reflect on the most overwhelming or out-of-control moments in my life, I realize how transformative intentional action can be. As a professional therapist, I've seen firsthand that even the smallest, most deliberate choices can shift everything. When I pause, take a breath, and focus on just one or two intentional actions, I reclaim my power. Whether it’s something as simple as doing the dishes despite being exhausted or making a tough decision between two difficult options, it is in those moments that I remind myself: this is my life, my choices, and my space. Living with intention means living in control, no matter the chaos around me. It’s difficult to live an unhappy life if you are intentional in your actions.

Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start at the very beginning so that we are all on the same page. What is the definition of stress? How is it different than anxiety or overwhelm?

Stress is our body’s innate response to external stimuli, which will trigger the body's "fight or flight" reaction. Stress is often situational and is usually managed or removed once the stressor is removed. Anxiety is a more persistent feeling of worry or fear, even without an immediate threat. It often stems from internal perceptions or concerns about potential events or interactions. Overwhelm is when stress and/or anxiety grow to a point where someone feels unable to cope, leading to a sense of being overloaded or paralyzed. Being overwhelmed is a very intense experience that causes someone to lose the ability to function. A person can often work through feeling stressed or anxious, it often feels completely impossible to work through feeling overwhelmed.

Can you discuss some common misconceptions about stress and those misconceptions can hinder our ability to manage it effectively?

People believe that stress impacts everyone the same way and that causes “one size fits all” solutions. Stress is highly individualized. What one person perceives as stressful may be energizing and motivating for others. Think extrovert vs introvert. This misconception limits healthy and effective coping strategies for stress.

Therapy also often comes with the misconception that its goal is to eliminate stress, but that’s unrealistic. A good therapist doesn't aim to create a stress-free life; instead, we focus on helping clients build resilience and adaptability. Therapy teaches clients how to maintain healthy functioning amid life’s challenges by equipping them with tools to manage their emotions, make intentional choices, and thrive in the face of adversity. Success isn’t avoiding stress but learning to respond to it in a way that fosters growth and well-being.

How does one's environment play a role in stress management and maintaining a positive mindset? Can you provide examples?

Environment can play a large role in stress management. People often talk about feeling overstimulated or overwhelmed by a cluttered home, a computer with too many tabs open, or a home screen that appears disorganized and chaotic with folders and files overlapping. Having a calm space is a resourcing tool that trauma therapists use to help individuals seeking healing and recovery overcome triggers. A peaceful environment, whether it be physical, interpersonal, or even imaginative can decrease the “fight or flight” reaction. This allows us to think with logic and reason which can help us connect more effectively with a positive mindset.

What role does physical health (e.g., exercise, diet, sleep) play in building stress resilience?

Cue Elle Woods: exercise releases endorphins, endorphins make you happy, happy people just don’t kill their husbands. Physical health is foundational in managing stress. Everyone has a window of tolerance and all day our window of tolerance is growing and shrinking as each minute passes. Do you ever have days that a small incident such as spilling water, getting stuck in traffic, or stubbing your toe reduces you to tears or rage? That is due to a narrow window of tolerance. Do you ever wonder why you get “hangry”? Hunger is a cue that our brain is not getting adequate nutrients, our body is running low on energy, and both of those decrease our ability to maintain emotional stability. Are you grumpy when you don’t get enough sleep? Do you wonder why you have more energy after you work out? All of these activities fuel our brain, promote recovery, release “feel good” chemicals, and increase our window of tolerance. A wider window of tolerance allows us to cope efficiently with daily stressors. Eating nutritious food, getting a healthy amount of exercise, and maintaining a positive sleep schedule are essential to managing stress.

Ok. Here is the main question of our discussion. Can you please share “5 Ways to Build Stress Resilience with a Positive Mindset”? If you can, kindly share a story or example for each.

1. Practice Positive Thinking: Engage in activities that promote positive thinking, such as keeping a gratitude journal, naming three positives each day, and starting each day with intentional positivity.
2. Develop Resilience Through Mindset: Adopt a resilient mindset characterized by self-trust and confidence in handling setbacks. Use analogies like the “bird on a branch” to reinforce self-reliance and maintain a mentality of “I got this” in challenging situations.
3. Use Practical Strategies to Challenge Negative Thoughts: Implement techniques such as thought-stopping and structured questioning (e.g., “Is it true?” “Can I absolutely know that it is true?”) to challenge and reframe negative thoughts, promoting a more positive outlook.
4. Intentionality: Be intentional in your actions and thoughts to maintain a positive mindset. This includes consciously choosing to focus on positive aspects and practicing mindfulness, ensuring that your mental energy is directed toward constructive and beneficial thoughts.
5. Don’t Forget the Basics - Prioritize your physical well-being by nourishing your body with healthy foods, staying hydrated, and practicing regular self-care, including daily grooming and showers. Don’t forget to get your daily dose of vitamin D and incorporate some form of movement or exercise, even if it’s just gentle activity each day.

Can you share an experience where you applied these stress resilience techniques in your own life? What was the outcome?

I utilize intentionality in my daily life. I have many coping strategies that are wildly impactful for me but they are also activities of daily living such as taking a shower. I shower regularly, but not every time that I shower it is a coping strategy. I use intentionality to feel the stress management benefits by intentionally setting up my shower with essential oils, leaving my phone in the other room, and having warm towels ready. I often connect with my senses and complete a body scan to stay in control of my thoughts. This intentional choice allows me to relax, refresh, and rebuild myself in a shower rather than simply showering to get in, get it done, and get on with my day.

How can building a supportive community or network contribute to stress resilience and a positive mindset?

A supportive community builds resilience by allowing individuals to connect with others in a way that increases confidence, provides healthy validation, and can create a sense of optimism. Connecting with positive support systems can help someone ask for advice, build effective problem solving skills, practice decision making skills which builds confidence and widens the window of tolerance which allow individuals to navigate life stressors more effectively.

Are there any specific tools or resources (books, apps, courses) you recommend for individuals looking to improve their stress resilience and mindset?

Check out WeMind and Calm for guided meditations, mindfulness exercises, and tools to support your mental health journey.

Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)

Brene Brown. She has a wonderful book called Atlas of the Heart which I love! I think I would pick her brain for hours. She also appears very lovely and funny.

How can our readers further follow your work online?

Connect with Desert Clover Psychiatry on Instagram, Facebook, and LinkedIn, and explore our website at www.desertclover.com for more tips and valuable information.

This was very meaningful, thank you so much. We wish you only continued success on your great work!

About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.