All Posts

Managing commitments isn’t about doing more—it’s about choosing what matters and honoring it with intention. In a world full of demands, clarity and boundaries become essential tools for staying balanced and reliable. Start by understanding what you’re actually agreeing to. Before saying yes, pause long enough to ask:  What’s required? How long will this take? What am I giving up by taking this on?  Thoughtful decisions prevent overwhelm later. Prioritize based on values rath

There’s a quiet kind of power in pausing long enough to notice how far you’ve come. Not the dramatic milestones or the Instagram‑worthy moments—though those matter too—but the subtle, steady ways you’ve grown. The habits you’ve built. The boundaries you’ve learned to hold. The resilience you didn’t know you had until life asked you to use it. In a world that constantly invites comparison, choosing to measure progress only against your past self is an act of rebellion—and self

New beginnings have a quiet kind of power.  They rarely arrive with fanfare—more often, they show up as a small shift, a fresh breath, a moment when you realize you’re ready for something different. A new beginning isn’t about erasing the past; it’s about choosing what comes next with intention. It’s the courage to release what no longer fits and the curiosity to step toward what might. Whether it’s a new routine, a new mindset, or a new chapter entirely, beginnings invite us

Most resolutions fade because they’re built on pressure, not physiology. In 2026, shift your focus from lofty goals to the simple biology that stabilizes your mind and energy. Start with 10 minutes of morning sunlight to anchor your  Circadian Rhythms , hydrate steadily throughout the day, and pause for brief  Mindful Breathing  resets that calm your nervous system. Add intuitive movement—stretching, walking, dancing, whatever feels natural—and protect your  Sleep Hygiene  wi

With New Year’s resolutions on everyone’s minds, we’d like to take a moment to talk about setting goals, specifically SMARTIE goals. SMARTIE goals are specific, measurable, achievable, relevant, time-bound, inclusive, and equitable goals you can set for yourself. These elements help take the pressure off goal setting by creating a clear outline of what success looks like and how you’ll get there. The best part is that you get to visualize your goal yourself and put it into ac

The holidays have a way of magnifying everything—joy feels brighter, laughter rings louder, and memories seem to glow with a kind of golden light. But when someone you love is no longer here, that same glow can feel like a spotlight on the empty space they once filled. Grief doesn’t take a holiday. If anything, it pulls up a chair at the table. The Quiet Moments Hit the Hardest It’s not always the big traditions that bring the ache. Sometimes it’s the small, ordinary things:

Forget the "perfect" Christmas. Society relentlessly peddles idealized images of flawlessly decorated trees, harmonious family dinners, and overflowing presents, creating immense pressure to achieve an impossible ideal. This curated highlight reel sets us up for failure. When your reality inevitably hits—be it the stress of last-minute shopping, unavoidable family friction, financial worries, or quiet loneliness—it’s easy to feel behind, inadequate, or "late" to the festive s

At this time of year, we find ourselves in a time of charity and generosity.  We run around buying food and presents, donating items, and celebrating causes as a way to show the world that we care.  The person that we usually feel less generous to is US.  This can lead to feelings of holiday fatigue and burnout.  So set a goal this season to prioritize what makes the season feel bright and jolly for you: Driving around looking at lights with hot cocoa Walking on a snowy path

Winter brings its own unique rhythm. The sun sets earlier, temperatures drop, routines shift, and many of us naturally slow down. But for some, this season can also bring heavier moods, lower motivation, or a sense of loneliness. With reduced sunlight comes less serotonin. Lower serotonin levels are associated with low mood, irritability, and decreased motivation. Your biological clock relies on light to stay on track so those shorter days, long nights and cloudy weather hit

Establishing and maintaining boundaries with family and friends during the holidays is essential for protecting your well-being and preserving meaningful relationships. Start by identifying what you need—whether it’s quiet time, limits on conversations, or help with hosting. Communicate these boundaries early and clearly, using calm, respectful language. Be consistent, even if others push back, and remember that saying “no” is a healthy choice, not a rejection. Plan ahead by

The truth is, the holidays aren’t a single emotion — they’re a blend. They can be warm and overwhelming, joyful and exhausting, comforting and bittersweet. They can hold happiness in one hand and grief in the other. And that complexity doesn’t mean you’re doing the season wrong; it means you’re human.  Holidays carry our histories; people we miss, traditions that changed, places we used to gather. It's normal to feel a tug between what was, what is, and what you imagined this

These simple practices can help you build and maintain relationships with others and yourself, resulting in hope, life satisfaction, and higher self-worth.

Our highly trained and experienced therapists are here to help you on your journey towards greater mental and emotional wellness. We believe that every person's needs are unique, which is why we offer a variety of therapy techniques and approaches to address our clients' individual needs. We're here to support you, whether you're looking to manage stress, overcome anxiety or depression, manage your relationships, or cope with life transitions. We are accepting clients of all

What if the pressure to reply immediately is actually counterproductive?

Your mindset in the morning sets the tone for your entire day. According to research from the Mayo Clinic, Harvard Business Review, and other leading institutions, your brain is  most suggestible  right after waking up. If you don’t intentionally direct your thoughts, your mind gets hijacked by headlines, emails, or negative self-talk. Mantras are a quick, powerful way to take control. They activate the Reticular Activating System (RAS), your brain’s filter, helping you notic

Have you ever watched a cooking show and suddenly felt hungry? Or felt butterflies in your stomach when you felt nervous? These are perfect examples of how our brain communicates with our gut and vice versa. The gut contains trillions of microbes that help us digest our food and even absorb the nutrients we consume. The microbe’s digestive process actually enters the bloodstream and travels throughout the body- even reaching the brain. Did you know that about 90% of serotoni

Everyone has routines—even if you don't realize it. Maybe you always make coffee before checking your phone in the morning. Maybe you...

As the days shorten and summer ends, many people experience a decline in mood and energy, sometimes called “autumn anxiety”. Autumn...

Human connection is vital for our well-being, providing a deep sense of belonging, purpose, and emotional support as well as promoting...

Concerns around mental health in youth, including anxiety and depression, are an ever growing issue. Research suggests that participation...