It is difficult to know when it is time to let go of a friendship, and ending a friendship can be as painful as ending a romantic relationship. Friends play an important role in our lives, but if you are thinking it may be time to dump your friend, you’re probably right. Odds are that minimum, the relationship needs to change.

Setting boundaries is a journey, not a destination. With practice, you’ll find it easier to protect your well-being and foster healthier, more respectful relationships. Remember, you have the right to define your limits and protect your peace. Start today, and watch how setting boundaries transforms your life for the better.

If I were to imagine a picture of a rigid boundary, I would imagine a tower with ten-foot thick concrete walls, no windows, surrounded by a moat filled with alligators. The person inside is very safe from potential attacks but is very isolated and disconnected from the world.

Boundaries refer to the limits and guidelines that individuals establish to protect their physical, emotional, mental, and relational well-being. They define what is acceptable and unacceptable behavior, as well as the extent to which individuals are willing to engage with others or allow others to enter their personal space.

For those in the caregiving professions, Sunday evenings can often bring about a sense of anxiety and dread, commonly referred to as the “Sunday Scaries.” The anticipation of the week ahead, coupled with the responsibilities and emotional demands of caregiving, can make it challenging to unwind and relax. However, implementing self-care practices can significantly reduce these feelings and help you start the week with a positive mindset.

Emotional conversations can quickly escalate, leading to heightened tension and conflict. It's essential to employ strategies that help keep these discussions productive and respectful. Here are five tips to help you lower the temperature of emotional conversations:

People with porous boundaries might overshare due to a desire for connection and validation, a lack of self-awareness, or an attempt to manage their own anxiety. Oversharing can be a way to quickly establish intimacy or to seek reassurance from others

Journaling can be a transformative practice that enhances self-awareness, emotional regulation, and personal growth. By addressing common barriers and setting realistic expectations, you can develop a sustainable journaling habit. Remember, the goal is not to write perfectly but to engage in the process of reflection and self-discovery. Whether you journal daily or once a week, use fancy notebooks or your phone, the most important thing is to start.

When I sit with clients, I frequently hear some themes of minimization, invalidation, and comparison like “What happened to me wasn’t that bad, other people have it way worse”. Trauma is inevitable if we live long enough, it is part of the human condition that connects us. Trauma is defined as any event that overwhelms our ability to cope. Traditionally, is differentiated between ‘big T’ and ‘little t’.

A good night’s sleep is essential for overall well-being, yet many of us struggle to achieve the restful slumber we need. Sleep hygiene refers to the practices and habits that contribute to a good night’s sleep. By incorporating effective sleep hygiene techniques into your routine, you can significantly improve the quality of your sleep and, consequently, your overall health. Here are six tips to help you establish healthy sleeping habits.

When people ask me what I wanted to be when I grew up, I always had a variety of answers. I wanted to be a marine biologist, Britney Spears, and a Supreme Court justice before I wanted to be a therapist. ..

Meditation is a powerful practice that can bring profound peace, clarity, and well-being into our lives. However, for those new to meditation, the terminology can sometimes feel like a foreign language. Words like "mindfulness," "mantra," and "equinimity" are often used in meditation circles, but their meanings might not be immediately clear to everyone. This guide aims to demystify some of the most common meditation terms, providing you with a solid foundation as you embark on your meditation journey.

Unfortunately, if you have depression you are also more likely to be diagnosed with anxiety, and vice versa. It is like a terrible buy-one-get-one deal that no one asked for. Anxiety is the most common mental health diagnosis in the United States with about 1 out of 5 individuals experiencing anxiety in their lifetime

How is sadness different from depression?

If you have never experienced depression, the next closest emotion is sadness. But, if you have been depressed, you also know that those two things are not remotely similar. I describe sadness as a blue feeling whereas depression is more of a black feeling.

After becoming more familiar with the feelings wheel to build emotional literacy, you can continue to use the same skills to identify if you are experiencing a primary or secondary emotion. Correctly labeling your emotions as either primary or secondary is useful in finding better solutions to manage your feelings.

The Feelings Wheel is a therapist’s favorite tool when helping folks learn to identify, tolerate, and express various emotions. Expanding our emotional vocabulary and our emotional illiteracy is an important fundamental goal in therapy.

One of the most frequent concerns I hear from my clients is how to manage anxiety and panic attacks at work. The most important strategy is to address the underlying issue that is being avoided, since anxiety is fueled by avoidance, in therapy. However, no one wants to feel out of control at work. Use these ideas below at the FIRST SIGN of anxiety or panic creeping into your body. These skills are best used as short-term, survival strategies not long-term use.

Meditation is a powerful practice with the potential to transform your mental and emotional well-being. With regular practice of at least 10 minutes daily, you may begin to notice numerous benefits such as increased compassion and empathy, improved concentration and focus, and a greater tolerance for frustration. Meditation can also lead to increased relaxation, better sleep, and a reduction in the severity and frequency of anxiety and depression symptoms. Meditation offers a holistic approach to mental health with no side effects and proven results.

In 2022, I read 72 books and this year I am challenging myself to read 100 books. I love to read, and have a voracious appetite for stories. I’m sharing my favorite recent reads related to mental health below: