At Peak Beverage, we know how exciting (and occasionally overwhelming) the wedding planning process can be. In honor of Mental Health Awareness Month, we sat down with Whitney Cavanah, MA, LPCC, founder of The Refuge Marriage and Family Therapy, to talk about what really matters behind the scenes of the big day: your emotional well-being and connection with your partner.
Whitney provides virtual therapy across Colorado and specializes in working with couples and families navigating a wide range of concerns, including neurodivergence, trauma, anxiety, life transitions, parenting challenges, relational distress, and identity exploration. Her approach is warm, collaborative, and grounded in research. She integrates the Gottman Method into her work with couples, offering evidence-based tools to strengthen connection, repair conflict, and build lasting relationship foundations. Whitney is passionate about creating an affirming, inclusive space where clients feel seen, supported, and empowered in their growth.
Why Mental Health Should Be on Your Wedding Planning Checklist
Wedding planning brings a lot of moving pieces and pressure. Whitney shared that during this season, couples often find themselves consumed by decision fatigue, stress, and high expectations. “It’s a big, pressure-filled time,” she said. “That’s why small, intentional rituals can be so grounding.”
She recommends something as simple as a daily check-in: “How are you really feeling today? What do you need from me?” These moments of connection help couples stay emotionally aligned when schedules, spreadsheets, and timelines take over.
Whitney also emphasized the importance of creating “wedding-free time” where planning talk is off-limits. It’s easy for conversations about color palettes and seating charts to dominate your daily lives, so carve out space for fun and connection that has nothing to do with the wedding
Let’s Talk About Alcohol and Your Wedding Day
As a bar catering company, we know alcohol often plays a big role in wedding celebrations. But that doesn’t mean it should go unexamined. Whitney encourages couples to think intentionally about their relationship with alcohol and how they’ll engage with it on their wedding day.
“Ask yourself, What kind of memory do I want to create around my wedding day?” she said. “If alcohol tends to heighten your emotions or cause conflict, consider setting boundaries for yourself, like waiting to drink until after the ceremony, or choosing a non-alcoholic toast for the ‘getting ready’ moments.”
The key, she says, is to align your choices with your values and emotional needs, not pressure or expectation. And don’t forget to hydrate. “We tend to forget basic needs like water in stressful moments,” Whitney laughed. “So keep it nearby!”
Peak proudly offers beautiful, inclusive bar menus with mocktail options, low-ABV drinks, and plenty of hydrating add-ons. Your bar should reflect you, whatever that looks like.
After the Aisle: Tips for Newlyweds
Once the last glass is raised and the celebration winds down, newlyweds step into a brand-new chapter. Whitney shared some of her favorite tips for keeping relationships strong as couples transition out of the honeymoon phase and into married life.
First and foremost? Stay curious. “We’re not stagnant beings,” she explained. “Even in a committed relationship, you’re still growing individually. Staying curious about your partner’s evolving needs and perspectives keeps the connection fresh.”
She also emphasized the power of repair. Conflict is inevitable, but how you come back together matters. “Don’t let misunderstandings linger. Small repairs build trust over time. It’s not about avoiding conflict, it’s about using it to deepen connection.”
One exercise she recommends is a weekly “State of the Union” check-in, where couples intentionally reflect on their relationship, discuss any lingering tensions, and celebrate what’s going well.
And finally, keep dating. “Do low-pressure things together that aren’t about roles or productivity,” she said. “Keep it fun. Keep it light. Keep it fresh.”
Should We Do Premarital Counseling?
Short answer? Yes. Whitney believes all couples can benefit from premarital counseling, whether you’ve been together for ten months or ten years.
“Premarital therapy isn’t just for couples in crisis. It’s about learning how to communicate, understand your values, and prepare for life transitions,” she said. In her practice, common themes include family dynamics, intimacy, lifestyle habits, and even how to navigate joy as a team. “People are often surprised by how much their family of origin shows up in their relationship, how they were raised, how they express love, how they handle conflict.”
It’s not about perfection. It’s about preparation.
A Final Word of Advice
When asked what single piece of advice she’d give every engaged couple, Whitney didn’t hesitate: “Your partner is not supposed to complete you. They’re supposed to grow with you.”
She encouraged couples to avoid enmeshment, which happens when partners begin to lose sight of their individual identities. Instead, she recommends striving to walk parallel paths, guided by curiosity, compassion, and a shared commitment to growth.
“Curiosity and the willingness to repair are so much more powerful than a perfect relationship,” she said.
Planning Your Wedding? Support Your Mental Health Along the Way.
We believe the best celebrations are ones where couples feel present, supported, and truly themselves. That’s why we create custom bar experiences that match your style, whether that’s a whiskey-forward cocktail hour, a bubbly toast with your names on the glass, or a thoughtful lineup of zero-proof options.
Taking care of your mental health is just as important as planning the details of your big day. If you’re looking for a supportive space to explore your relationship and prepare for what’s ahead, we wholeheartedly recommend connecting with Whitney.
