Most people who struggle with sleep spend a lot of energy experimenting with their nighttime routine; the white noise machine, the sleep mask, the melatonin gummy. And while some of that can help, the bigger truth is that what you do during the day matters just as much, if not
Yesterday, many of us saw someone die on our phones. Not in a movie. Not in a documentary we chose. Not in a story softened by time or distance. The news broke midday, spreading fast across feeds, timelines, and group chats. Suddenly the image, the video, the reality of it,
An Introduction: This is a Process Every year around this time, certain themes start showing up in my psychotherapy sessions. People talk about dreading specific gatherings, feeling pulled back into old roles, or bracing themselves for conversations they wish they could avoid. Others are surprised to realize how heavy the
Life gets messy. Thoughts spin, memories pop up uninvited, emotions crash like rogue waves. That’s when you need to drop anchor — come back to your body, your senses, and the present moment. This guide walks you through a simple framework called ACE: Acknowledge, Come back, Engage. Think of it
I was going to send a client resources on setting SMART goals and connecting them to values, but what did I find online? Corporate HR slides, business strategy PDFs, and a failing SAMHSA website that looks like the current administration defunded the soul out of them. Seriously. This is both
ACT, short for Acceptance and Commitment Therapy, is the modality I’m most biased toward — in the best way. It’s the approach that helped me personally move past perfectionism that was fueling my anxiety disorder. It’s not based on DSM labels or diagnostic boxes. It’s built on
Have you ever caught yourself thinking, "Part of me wants to be brave and speak up… and another part just wants to disappear"? That’s not just a figure of speech. It’s actually one of the simplest ways to describe how your inner world works. Internal Family
🧠 Inspired by the book Adult Children of Emotionally Immature Parents by Lindsay C. Gibson, Psy.D ✨ Brought to you by Regulated Baddie: where we don’t shrink our stories, we reclaim them. 💔 If Your Deepest Needs Were Treated Like Too Much… There’s a particular kind of ache that doesn’
“It’s just a thought.” We say this to reassure ourselves. Or to brush things off. But in both ACT (Acceptance and Commitment Therapy) and IFS (Internal Family Systems), the ability to gently notice and name a thought is more than a throwaway moment. It’s foundational. It’s also
Sometimes the decisions that take up the most mental energy aren’t the biggest ones. They’re the “Should I go to the thing?” “Do I say yes or no to this invite?” “Do I spend the money, or stay home?” “Do I rest, or push myself to show up?
A recent comment on one of my videos sparked this post. Funny how a quick interaction turns into a full-blown blog article—but honestly, that feels right. If it resonates, I’ll keep going deeper on the topic. Let’s talk about getting back into therapy after a truly bad
My mom is grieving the loss of her estranged father. I may write more about that at some point. His death stirred something unexpected in me—a deeper reflection on the grief I carry for someone still alive. This is a creative processing of that grief. There’s a particular