Uncertainty is a part of life, but that doesn’t make it easy. Learn how to manage the discomfort of not knowing and build resilience when the future feels unclear.
Struggling to tell if it's anxiety or intuition? Learn how to recognize the difference between fear-based thinking and inner knowing and start building self-trust.
Ever wonder why you keep repeating the same patterns in relationships? Learn how childhood wounds can shape adult dynamics and how to begin breaking the cycle with compassion.
Can’t sleep because your brain won’t turn off? Learn why nighttime anxiety is so common and explore practical, strategies to soothe your mind when the spiral begins.
Whether it’s being passed over for a job, ghosted after a date, or left out of dinner with friends, rejection hits hard. It can stir up shame, self-doubt, anxiety, and even physical pain.
Self-sabotage is when our behaviors, thoughts, or choices, often unconsciously, interfere with what we genuinely want. It’s not about being lazy or unmotivated. In fact, it’s usually a protective response.
Do you fight, freeze, shut down, or try to fix everything in conflict? Learn about the five conflict languages: The Fighter, The Peacemaker, The Caregiver, The Analyst, and The Ghost and how to better understand yourself and your relationships.
We’re told happiness is the ultimate goal, but what if the pursuit of happiness is making us feel worse? Learn how to embrace the full range of emotions and find meaning beyond the pressure to “just be happy.”
Personal growth often means saying goodbye to old versions of yourself. Learn how to navigate these identity shifts, and the grief that inevitably comes with change, with self-compassion.
Feel like you're always measuring yourself against others? Learn why comparison is so natural and how to navigate it in a healthier, more self-compassionate way.
Have you ever heard yourself say "yes" before you've even had a chance to think? Maybe you’re overloaded with work, emotionally drained, or simply craving a night to yourself, but somehow, “no” feels impossible to say out loud.
In the pursuit of mental wellness, we often overlook the innate wisdom of our bodies. Mindfulness practices like yoga, intentional movement, and controlled breath help us anchor ourselves in the present moment, cultivating a sense of presence and focus on the here and now. By tapping into these practices that engage both mind and body, we unlock a pathway to profound healing and well-being.
People-pleasing is often an attempt to get needs met by saying yes. We say yes to things that make us uncomfortable or go against our values to maintain relationships and keep people close. We have learned this is the way to earn or gain the love we so desperately desire. Unfortunately, this position doesn’t work in the way we think it does.
As we stand on the brink of a new year, the air is thick with the promise of fresh beginnings and untapped potential. Beyond the traditional resolutions of learning a new skill or reading more, let's turn our attention inward. How can we prioritize our mental well-being in 2024? To guide you through this reflective journey, here are some thought-provoking questions that can shape your mental health-focused resolutions for the coming year.
In our complex inner world, various thoughts, emotions, and parts of our personality intermingle, sometimes leading to inner conflicts and emotional distress. Understanding and harmonizing these internal dynamics is at the core of Internal Family Systems (IFS) Theory. Developed by Dr. Richard C. Schwartz, IFS offers a transformative framework for self-discovery, healing, and personal growth. In this blog post, we will delve into the key principles and definitions of Internal Family Systems Theory, exploring its potential to unlock the power within.
Fear is a natural and essential emotion that we all experience at some point in our lives. It's a response that helps us survive in dangerous situations, but it can also be a hindrance if it's triggered inappropriately.
There’s vacationing, and then there is traveling. I would differentiate the two by saying that vacationing prioritizes relaxation while traveling prioritizes exploration.
We know the basics of why either can benefit our mental health: being around beautiful scenery, an escape from work and the usual, and some time to relax and do nothing productive. All of those things are great for recharging as long as it’s with the right people (or without the wrong people). There are other long-term benefits of travel that we talk less about. As both a therapist and a travel lover, I know how much travel has helped my mental health.
“Wow I wish I could eat like that and still look like you.”
“Did you see your cousin tonight? Looks like they gained a few since last Thanksgiving.”
“We will all need to go on a diet tomorrow after this meal.”
“You look great- did you lose weight? Tell me your secret!”
Any of these comments sound like they could come from your holiday dinner table? As much as you’d think people would know by now that commenting on someone else's appearance is not appropriate, holiday get-togethers with family and friends always prove that we still have a long way to go. At one point over the holiday season most people will find themselves caught up in a conversation where physical appearance, diets, and weight are at the center of the conversation. Even hearing someone make a disparaging comment about their own body can have a negative impact on how we view our own bodies and eating habits. It’s only human to worry what people are thinking about our bodies if they are thinking so critically about theirs.
I hate to be dramatic, but the holidays can be a lot. They can be filled with unresolved family conflict, pressures to be everywhere at once, financial burden associated with traveling and buying the best presents, and people pleasing our way to burnout. But for those who are early in their sobriety or those who are trying to navigate a better relationship with alcohol, the holidays are also full of the endless holiday parties, outings, and events. It’s the most ‘spirit’ filled time of the year, in more ways than one.
Whether you have decided that sobriety is best for you, or you are simply just reconsidering your relationship with alcohol, the holidays can be a tricky time to stick to this goal for yourself. Here are seven tips to help you not just survive the holidays without drinking, but thrive this holiday season without drinking or drinking less.
In a potentially conflictual conversation in a relationship, there are so many ways that it can go off the rails, which is why so many couples have trouble with it. One part of a conversation that has a huge impact is the startup – how one person begins a conversation. A harsh startup, a phrase coined by John Gottman, is – as he puts it - the first sign of a couple that is unsatisfied, or even headed for divorce.
What does a harsh startup sound like? It's an aggressive or confrontational tone, starts with sarcasm, criticism, or contempt, and includes very shut down or volatile body language among a number of other ways we can start off on the wrong foot. Another way to tell if it's harsh is if there's exaggerated language – specifically using words like always, never, or constantly.
A soft startup is approaching the other person in a way that will get your concern across, but will (hopefully) not make the other person feel attacked or criticized. There are a lot of ways you can make your startup more soft, with tone being one of the most important.
Ever wonder why you keep repeating the same patterns in relationships? Learn how childhood wounds can shape adult dynamics and how to begin breaking the cycle with compassion.