Wired But Exhausted? How to Actually Shut Off at Night

You crawl into bed, desperate for sleep—but your mind races like it’s still midday. Your body is drained, yet your nervous system acts like there’s an emergency. What gives?

That "tired but wired" feeling isn’t just frustration….

The Hidden Cost of Always Being "The Strong One"

If you’ve spent years being the rock for everyone else—the one who holds it all together—this is for you. Because strength isn’t supposed to feel like exhaustion in disguise.

You don’t get to fall apart. You don’t get to rest. And some…

Chronic Stress or Perimenopause? How to Tell the Difference (And Why It Matters)

I’ll never forget the moment a friend said to me, "Wait—your description of chronic stress sounds exactly like what I’m experiencing with perimenopause."
She was right…..

Breathe Your Way to Calm: The Power of Deep Breathing for Instant Stress Relief

When was the last time you truly focused on your breath? Deep breathing is a simple yet powerful tool for stress reduction, but many of us don't utilize it effectively. Let's explore how this fundamental action can…..

Eat Your Way to Calm: How Food Choices Impact Your Stress Levels

Did you know that what you eat can directly influence your stress levels? The food you put into your body can either fuel anxiety or serve as a powerful tool to calm your mind and body. It's not just about feeling good; it's about…..

More Than Just Words: The Science of Affirmations for Stress Relief

What if the words you consistently tell yourself could actually reshape your brain and transform your life? While often dismissed as "woo-woo," affirmations are far from mere fluff. There's compelling science revealing how…..

Rewire Your Mind: The Power of Reframing Negative Thoughts for Less Stress

Ever feel trapped in a relentless loop of negative thinking? That constant inner dialogue can leave you feeling overwhelmed, defeated, and profoundly stressed. But what if there was a straightforward way to break that cycle and…..

Breaking the Cycle: How to Overcome Generational Stress and Rewire Your Responses

Have you ever wondered if your family history might be quietly influencing how you react to stress? It's a powerful idea: an emotional legacy passed down through generations. While it sounds complex, understanding this…..

Shattering the Illusion: How to Overcome Imposter Syndrome and Embrace Your Success

Have you ever felt like a fraud, waiting for the day your "lack of talent" will be exposed? You're not alone. Imposter syndrome, the persistent feeling of inadequacy despite evidence of…..

The Mind-Body-Soul Shift: A Holistic Approach to Stress Relief

What if stress management wasn't just about surface-level fixes? True stress relief requires a comprehensive approach, addressing the interconnectedness of your mind, body, and soul. By integrating these…..

Scroll Stress: How to Manage Technology and Social Media Anxiety

Technology, while incredibly useful, can also be a significant source of stress. Constant connectivity, endless scrolling, and information overload can contribute to anxiety and overwhelm. It's crucial to…..

Work Without Worry: How to Manage Stress at Work Without Sacrificing Your Health

Work stress is a common reality, but it doesn't have to dictate your life. Spending a significant portion of our time at work necessitates effective stress management to protect our health. By learning to set boundaries…..

Release the Uncontrollable: How to Stop Worrying About Things Beyond Your Reach

Do you find yourself trapped in a cycle of worry, fixating on events beyond your control? Political shifts, global crises, or personal uncertainties can trigger a cascade of anxiety, draining your…..

Recharge Your Mental Battery: Prioritize Your Well-Being Like You Do Your Phone

Have you ever noticed how meticulously we care for our cell phones? We ensure they're fully charged, protected, and well-maintained. Yet, we often neglect our own mental and emotional energy, allowing…..

Conquering Financial Stress: Simple Strategies for Taking Control

Financial stress can feel all-consuming. The constant worry about bills, debt, and the future can leave you feeling anxious, overwhelmed, and even hopeless. But you don't have to let money control your…..

Wake Up Calm & In Control: Try This Morning Routine for Less Stress!

Do you often wake up feeling rushed and overwhelmed? How you begin your day can significantly impact your stress levels. A chaotic morning can set the stage for a stressful day, while…..

Decision Fatigue Is Draining You – Here’s How to Fix It

Do you ever feel like your brain is about to short-circuit from the sheer number of decisions you have to make each day? You're not alone. Decision fatigue is a common experience, and it can…..

How To Keep Relationships Strong Without Losing Yourself

Relationships are a cornerstone of our lives, bringing immense joy and support. Yet, they can also be a significant source of stress. Whether it's a romantic partnership, a close friendship, or…..

Struggling this Winter? It Could be Seasonal Affective Disorder

As the days grow shorter and the weather turns colder, many of us experience a dip in our mood and energy levels. While some might dismiss it as the "winter blues," for others, it's a sign of…..

Sleep Your Way to Less Stress: The Power of a Restful Night

Do you find yourself tossing and turning at night, your mind racing with worries? Or perhaps you wake up feeling exhausted, no matter how many hours you've slept? You're not…..

3 Unexpected Ways Chronic Stress Manifests in Your Daily Life

We often think of stress as feeling overwhelmed or anxious. But chronic stress can be a sneaky saboteur, quietly impacting our bodies and minds in ways we might…..

Political Stress: How to Stay Informed Without Losing Your Mind

In today's hyper-connected world, political stress has become a significant concern for many. Constant exposure to heated debates, alarming news headlines, and emotionally charged social media feeds can…..

Don't Be Afraid to Decline: The Power of Saying No

Do you ever feel overwhelmed by requests and commitments? Like you just can't say no to anyone? If so, you're not alone. But constantly saying yes can be a…..

Shift Your Thinking, Reduce Stress: How a Growth Mindset Can Help

Do you ever feel overwhelmed by challenges? Like you're just not cut out for certain things? If so, you're not alone. But what if there was a simple way to approach challenges that could make a…..

Dear Stress, Let's Break Up!

Here are 7 reasons why you should break up with stress:

1. It causes memory loss
2. It can cause weight gain…..

A Simple Way to Melt Stress Away

There are 1,440 minutes in a day.  

There are lots of ways to manage stress, but I want to encourage you to take the one to two minutes out of your entire 1,440 minutes to simply breathe…..

Maintain Your Peace

In New Jersey, you can turn right on a red light except if there is a “Do Not Turn on Red” sign present.

I was at a red light with a sign clearly in view reminding me….

Five Ways to Maintain Your Peace

1. Create a positive morning routine.
2. Move your body by exercising, dancing, or stretching.
3. Take deep cleansing breaths throughout the day…..

Laughter Is Therapeutic

Anyone who really knows me, knows I love a good laugh. When something really tickles me, I have a choppy “ha-ha” that comes from the pit of my stomach and is sometimes followed by a high-pitched squeal. A good belly laugh makes me feel…..

Fear is a Choice

Lately, I've told my clients, “Our mind is like a car. Sometimes we are in the driver’s seat. Other times we are the passengers. In other moments, we aren’t even in the car” When we are in a state of fear, the mind is usually creating worst-case scenarios that often…..

Stop Dwelling on What Others Think!

"Beyoncé doesn't spend time reading feedback from trolls before she lights a stage on fire". This was feedback I gave a teenage client a few years ago.

She was an intelligent young woman who was…..

What is the Cognitive Behavioral Therapy Approach?

The Cognitive Behavioral Therapy approach encompasses several core elements to treat psychological problems. The approach stems from three different beliefs…..

Is CBT Therapy Right for You?

Cognitive behavioral therapy (CBT) works to help individuals reclaim their lives through changing their thoughts and behaviors. There are so many different types of therapies out there and it can be overwhelming to narrow them down and…..

The CBT Approach to Anxiety

The CBT Approach is used to treat people’s mental health issues through changing their thoughts and behaviors. So how does this approach help someone with anxiety? Here are five of the cognitive behavioral abilities that are needed to reduce anxiety….

Coping with Grief – The CBT Approach

The loss of a loved one makes time stand still and can flip the world you once knew upside down. We cry, change our eating and sleeping habits, long for our loved one and wonder how we will ever live without them. This is all common in simple grief and…..

Tape Over Your Negative Thoughts

"Our minds are like VHS tapes; we can tape over our negative thoughts!”

Back in the day, my brothers would record music videos over and over again on the same VHS…..

Repeat After Me: "My Thoughts Are Not Facts"

Our thoughts have a funny way of tricking us into believing nonsense, especially when we're stressed. ⠀⠀
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I previously worked with a woman who convinced herself she was a "bad mom" because she was so…..

Get Out of Your Head

I got a good laugh when I saw this meme. I think the caption really captures what Drake might have been doing at that moment, but what’s truly humorous is how we all do this from time to time……

Why Is Self-Care So Important?

Life gets busy, and when it does (which is often), it’s so easy to neglect ourselves. We become exhausted, put others first and forget to take care of our bodies and minds. When you notice yourself feeling stressed, having less patience than normal…..

Self-Care or Die!

Self-care or die! Shout out to the @Diddy voting slogan, “Vote or Die”, for the inspiration. Sounds dramatic, right?
Here’s the thing, shocking statements motivate us to act…..

Take Care of Yourself First

Before each flight we are reminded to put on our masks before assisting anyone else. Once I became a mother, I remember thinking that instruction was obscured. I thought a "good mother" would put the mask on her child first, but eventually realized….

Drive Through the Rainstorm

Have you ever had a moment in your life when you felt that nothing was going right and that your situation would remain that way indefinitely? Unfortunately, this is a mindset that can come easily when you’re in the grips of depression, anxiety, or stress….

Get Your Mind Right: The Importance of Maintaining Your Mental Health to Achieve Overall Wellness

When you think about health and wellness do you consider your mental health? If you answered “no”, you are not alone. Western society typically…..

How to Practice Mindfulness

I know what you’re thinking, you’re tired of hearing about mindfulness. You’re also thinking, “of course I’m consciously aware of the negative feelings I have, why should I focus on them? Shouldn’t I try to focus on something else to distract myself?” The truth…..

What Does Mental Illness Look Like?

In its most common form, mental illness is invisible. Someone struggling with mental illness can look happy on the outside, while deep down, they are really struggling. Mental illness is the master of hiding in plain sight. It seamlessly crosses the…..

Race and Mental Health: Let's End the Stigma

We only have one life to live, and while society has created a stigma around mental health issues, race, and seeking help, we can’t let that hold us back from living our best lives. The stigma too often prevents people…..

Why You Should Consider Online Therapy

The United States is facing a mental health crisis. And it’s been going on for years. According to Mental Health America’s 2016 annual report, there are over 40 million Americans suffering from a mental health issue. This affects….

What to Know Before Starting Therapy

Starting therapy can be uncomfortable and nerve-wracking, but these feelings are normal. When you know that you have to step out of your comfort-zone, this can make you feel uneasy. If you prepare yourself before therapy begins, you may have an…..

Positive and Negative Effects of Social Media

Most of the time, social media is great. It allows us to stay connected with friends & family, and it gives us an opportunity to share life’s greatest pleasures with them. Our brains literally release “happy” hormones when we log on. We can share stories, photos and…..

Why Aren't Minority College Students Receiving the Help They Need?

According to a study by Psychiatric Services, minority students are less diagnosed with mental illnesses than white students, but the suicide attempt rate of minorities compared to their white…..

What is Depression?

Everyone has felt sad or blue at some point in their life. Those feelings usually pass within a short period of time, but depression lasts longer (i.e., for at least 2 weeks) and interferes with daily life……

Receiving the Help We Need – Women & Mental Health

A wise woman once said, “We need to reshape our own perception of how we view ourselves. We have to step up as women and take the lead”. Her name is Beyoncé. As we celebrate Women’s Equality Day…..

My Story: From Teenage Mom to Ph.D.

I never knew what I wanted to be when I grew up. As a kid, I was fascinated by classmates that would assuredly say, “I’m going to be an attorney, doctor, firefighter” or whatever their heart was set on….

Motherhood Anxiety and Depression: You Are Not Alone

Motherhood is one of the most beautiful and rewarding, yet challenging journey’s a woman can go on. Some will find motherhood easy, fun and joyous, while others may have moments of…..

Never Done Up!

In addition to working with clients in my private practice, I also work in a prison where I treat incarcerated young men.
A few weeks ago, one of my young men requested to speak to…..

The Effects of Mass Incarceration on Families

When a family member becomes incarcerated, they are not the only one who is affected. The family of the imprisoned is also greatly affected. Though this is a known fact, the surprise comes in the percentage of individuals who have a family member that has spent time in jail or prison….

PTSD and Correctional Officers: What You Should Know

PTSD, or post-traumatic stress disorder, is defined as a condition of persistent mental and emotional stress occurring as a result of injury or severe psychological shock, typically involving disturbance of sleep and constant vivid….

The Importance of Discussing Mental Health for Correctional Officers

The topic of mental health is an important discussion to have in any profession, but it’s especially important for a highly stressful job such as a correctional officer. he things that CO’s witness or experience daily, such as viscious…..

The Importance of Providing Mental Health Help to the Incarcerated

It’s sad that today in our world it needs to be stated that incarcerated individuals deserve just as much access to mental health care as the rest of the population. If proper mental health help is given to inmates, we may see a….

Stress Management for CO’s

If you have ever been in a prison, you know that the environment can make you feel tense, unsafe, and insecure. These feelings are usually something that a person does not have to go through on a regular basis. However, if you are a correctional officer, this is your normal state of being. Having to endure these…..