7 Myths We Tell Ourselves That Hold Us Back
We all carry beliefs that shape the way we move through the world. Some of these beliefs help us grow. Others sit quietly in the background and limit what we think is possible. The tricky part is that the most damaging beliefs often sound reasonable. They slip into our decisions, our self talk, and our plans without being questioned. Here are seven of the most common myths we tell ourselves and how they shrink our potential.
When Gambling Becomes a Way to Cope With Stress: Understanding the Pattern and Finding Healthier Paths
In today’s fast-paced world, stress has become a constant companion for many people. Long work hours, financial worries, relationship challenges, and the pressure to “always keep going” can feel overwhelming. When life becomes too heavy, it’s common to reach for something—anything—that provides a quick sense of relief. For some, that outlet becomes gambling.
At first, gambling may look harmless: a night out at the casino, a few rounds of online slots, or placing small bets on sports. It can even feel exciting, distracting, and rewarding. But for individuals who turn to gambling to manage stress, that temporary excitement can become a cycle that’s difficult to break.
The Benefits of Bhramari Pranayama: The Humming Bee Breath for Calm and Clarity
In a world filled with constant noise, pressure, and overstimulation, many people struggle to find moments of genuine quiet. Bhramari Pranayama—also known as the humming bee breath—offers a simple, soothing, and science-backed way to calm the mind and ease the nervous system. This gentle breathing technique creates a soft humming sound during exhalation, similar to a bee, which naturally slows mental chatter and invites deep internal peace.
Whether you're new to meditation or experienced in breathwork, Bhramari is one of the most accessible and immediate calming tools available.
When Coping Becomes a Crisis: Understanding Self-Medication with Alcohol and Drugs
In the world of mental health, one of the most common—and most misunderstood—struggles people share with me is the quiet drift into self-medication. It rarely starts dramatically. In fact, it often begins with a simple thought: “I just need something to help me relax.” A glass of wine to take the edge off after a long day. A few drinks to feel more sociable. A pill to help numb the anxiety or help you sleep. For many people, these moments feel harmless. But over time, what starts as a short-term coping strategy can turn into a long-term problem.
Understanding the Holiday Blues: Why This Season Isn’t Always Merry
The holiday season is often described as a time of joy, connection, and celebration—but for many people, this time of year brings something very different: the holiday blues. As clinicians, we hear the stories behind the smiles. Many individuals quietly navigate sadness, stress, and emotional exhaustion during a season that feels like it should be cheerful. If you’ve ever felt this way, you’re far from alone.
Creating Internal Calm by Changing Your Inner Dialogue
Many people move through their days with a constant stream of thoughts running quietly in the background. For some, that inner voice is supportive and steady. But for many others, it can be harsh, critical, or anxious—repeating messages learned from past experiences, stress, and overwhelm. As mental health clinicians, we hear these inner messages spoken aloud every day: “I’m not good enough,” “I always mess things up,” “No one cares what I think.” And hearing these patterns doesn’t mean someone is broken—it simply means the mind has practiced a particular script for so long that it has become automatic.
5 Therapist-Backed Steps to Boost Your Confidence
Confidence isn’t a fixed trait you’re born with — it’s a set of skills and habits you can build. In therapy rooms, many professionals guide clients through a sequence of steps that strengthen self-belief. Here are five concrete, research-informed steps you can adopt, drawn from the therapeutic literature.
Building Confidence: Practical Tools You Can Use Every Day
Confidence isn’t something you either have or don’t have—it’s something you build like a muscle. Many people believe confidence comes from achievement, success, or praise. But actually, confidence grows from the way you talk to yourself, how you respond to challenges, and the habits you practice consistently. The good news? You don’t have to wait for a promotion, a new relationship, or some big milestone to start feeling confident. You can begin today with small, daily actions.
“Healing Through the Senses: A Mindful Approach to Changing Behavior”
Change begins in the mind, but lasting change engages the whole body. Our senses—sight, sound, touch, taste, and smell—play a powerful role in shaping how we feel, think, and act. When we consciously use sensory experiences to support new habits, we can rewire our brains and make positive behaviors feel more natural and rewarding.
7 Ways to Be Mindful: A Therapist’s Guide to Everyday Calm
In today’s fast-moving world, mindfulness can feel like a luxury — something we know we “should” practice but struggle to fit in. As a therapist, I often remind my clients that mindfulness isn’t about silencing your thoughts or achieving perfect calm. It’s about learning to be present — right here, in this moment — without judgment.
How to Create Meaningful Change in Your Life: A Personal Journey Toward Growth
Change is one of the few constants in life, yet it’s often one of the hardest things to embrace. Whether you want to improve your health, build confidence, or overcome old habits, meaningful transformation doesn’t happen overnight—it happens through awareness, intention, and consistent practice.
In this therapeutic guide, we’ll explore how to create change in your life using research-based techniques from psychology, habit science, and mindfulness.
A Therapeutic Guide to Controlling Your Mind: Mastering Inner Calm and Clarity
In today’s fast-paced world, the mind often feels like an untamed storm—racing thoughts, intrusive worries, and emotional turbulence can make inner peace seem unattainable. Yet, learning to control your mind is not about silencing every thought or emotion. It’s about developing awareness, discipline, and self-compassion to guide your thoughts instead of being ruled by them. This therapeutic guide explores evidence-based strategies for achieving mental balance and emotional control.
Youth Mental Health in Crisis: What the Data Reveal and What We Must Do
There is growing evidence that youth mental health in the United States (and globally) is facing a serious crisis. Adolescents and young people are reporting rising rates of depression, anxiety, suicidal thoughts, and other mental health challenges — often without adequate access to support. This post takes a look at what recent data tell us, core drivers of the crisis, and what interventions could help.
Healing the Mind After Birth: How CBT Reduces Postpartum Depression
Postpartum depression (PPD) is a significant mental health concern that affects many women in the weeks and months following childbirth. Characterized by intense feelings of sadness, anxiety, hopelessness, guilt, and difficulty bonding with the baby, PPD can interfere with a woman’s ability to care for her child and herself. Beyond the emotional toll, untreated PPD has been associated with negative outcomes for infant development, attachment, and overall family functioning. Cognitive Behavioral Therapy (CBT) has emerged in recent years as a promising intervention to help mitigate symptoms of postpartum depression. This essay outlines the nature and impact of PPD and reviews how CBT can help, drawing on empirical studies from the past 20 years.
The Healing Power of Psychotherapy: How Talking Changes the Brain
When life feels heavy and overwhelming, many people think they simply need to “push through” or keep their struggles hidden. Yet inside, the pain grows, sometimes shaping how the brain responds to the world. Psychotherapy—often called “talk therapy”—is more than a conversation. It is a scientifically supported process that reshapes the mind, rewires the brain, and helps individuals reclaim their lives.
Embracing Qigong & Tai Chi: A Serious Boost for Mental Health
Embracing Qigong & Tai Chi: A Serious Boost for Mental Health
In a world that spins faster every day, finding balance isn't a luxury—it’s essential. Qigong and Tai Chi, two ancient mind-body practices rooted in Chinese tradition, offer powerful tools for strengthening mental health. Research consistently shows they help ease stress, combat anxiety and depression, and sharpen mental clarity.
Stress & Anxiety? These Practices Help.
A meta-analysis of randomized controlled trials found that Qigong significantly reduces anxiety and stress levels, particularly in individuals dealing with chronic conditions (Liu et al., 2015). Similarly, a study on older adults demonstrated that just 12 weeks of Tai Chi improved their anxiety and depression scores compared with a control group (Wang et al., 2016).
The Impact of Social Media on the Brain
In recent years, the proliferation of social media platforms has transformed the way people communicate and interact with each other. While these platforms offer numerous benefits, including enhanced connectivity and the democratization of information, they also pose several challenges, particularly concerning their impact on the brain. Understanding these effects is critical for navigating the social media landscape responsibly.
Navigating Anxiety During Perimenopause: Understanding and Managing the Experience
Perimenopause, a transitional phase before menopause, introduces a myriad of physical and emotional changes for women, with anxiety being a prevalent and troubling symptom. Understanding the intricacies of this phase and its psychological impacts is essential, as it affects millions of women worldwide. This essay explores how anxiety manifests during perimenopause and suggests strategies for managing it, underpinned by scholarly research.
Recognizing Hypomania and How to Communicate with a Loved One
Hypomania is a condition associated with bipolar disorder, particularly Bipolar II disorder, characterized by elevated mood, increased energy, and often impulsive behavior.
7-Steps to Deal with a Friend’s Complicated Grief
Dealing with complicated grief in family or friends can be a challenging and emotional experience. Complicated grief refers to a prolonged and intense mourning process that can interfere with an individual's ability to function and move forward after a loss.