Letting go of the struggle can feel like surrender, but it’s actually an empowered choice. It means we’re attuned to what’s right in front of us, taking the steps that feel grounded in clarity and aligned with our inner needs. It’s a way of honoring ourselves, of giving ourselves the space to breathe and feel at peace with where we are.

Worrying, especially when it’s repetitive and unresolved, can feel like we’re doing something productive. It feels like we’re keeping ourselves prepared, looking out for the worst, or being realistic. But here’s the truth: worry on its own doesn’t change anything. We can think through every worst-case scenario, but until we put our thoughts into action, nothing actually shifts in our world.

Intention is the invisible force that drives our actions. It's the energy, the feeling, the motivation, and the purpose behind what we do. When we act with positive intention, we infuse our actions with positive energy. This positive energy can manifest in countless ways, such as increased motivation, improved relationships, and greater overall well-being.

Journaling is for anyone, it’s easy to start, and you don’t need to have any special skills to get started. If you’re feeling resistance to journaling, it’s normal, but don’t decide ahead of time that you don’t like. Give it a try! Take these reflections as gentle reminders that there’s no perfect way to journal. Whether it’s through a gratitude list, freewriting, or even doodles, a journal is a space just for you—flexible, nonjudgmental, and supportive.

When our minds are constantly racing, it can lead to increased stress and anxiety. Quieting the mind can help alleviate these negative emotions. Additionally, by reducing mental clutter, we can enhance our ability to focus on experiences that matter to us instead of living on autopilot. A quiet mind is also a fertile ground for creativity and connection to ourselves. When we're not constantly distracted by thoughts, we can tap into our inner wellspring of creativity.

For most of us, discouraging ourselves and believing disempowering stories about who we are and what we’re capable of comes easier than building ourselves up! We swiftly talk ourselves out of following our heart’s desires and giving ourselves a chance at something new. We give too much power to the voice that says; “What’s the point?,” “Why bother?,” “It’s gonna take too long,” “You’re too old for that,” or “That’s a stupid idea.”

When was the last time you decided to try something for the first time, something you’ve never done before? What is the internal narrative that follows your desire - is it supportive and encouraging, or does something in you decides you shouldn’t even try, because “what’s the point?” If you notice that discouraging voice leading the show most of the time, you might be experiencing learned helplessness.

While TikTok and Instagram have opened up valuable conversations around mental health, they cannot replace the depth, structure, and safety that therapy offers. Mental health is complex, and it requires professional attention and individualized care. Relying on social media influencers for advice on issues as serious as trauma, anxiety, or depression can be dangerous and ineffective in the long run.

Post-traumatic growth refers to the positive psychological changes that can occur in individuals who have experienced a traumatic event. It involves the development of new perspectives, increased appreciation for life, and a deeper sense of purpose and meaning. While not everyone who experiences trauma will experience post-traumatic growth, it's a testament to the human spirit's incredible capacity for resilience.

We all have expectations and secret agendas of what we believe should be happening for us. From what we think our morning coffee should taste like (come on, burnt pot!) to how we imagine that big date going down (cue butterflies and fireworks). But here's the thing: expectations can be sneaky little buggers. Sometimes, they set us up for a major disappointment when reality doesn't quite match our perfectly crafted mental picture. We've all been there. The clash between what we expected and what actually happens can leave us feeling frustrated, defeated, self-righteous, and entitled.

Gap theory of happiness posits that our unhappiness stems from the discrepancy between our current reality and our idealized version of life. We're always looking outward, focusing on what we don't have: better jobs, more money, more recognition, or simply more free time. When our lives are consumed by this constant pursuit of "what could be," we operate from a place of lack and dissatisfaction.

When it comes to navigating life's challenges, our perspective plays a crucial role in how we experience and respond to them. One key aspect of this perspective is our locus of control – the extent to which we believe we have control over our own outcomes. This concept can be divided into two primary categories: internal and external locus of control.

Have you ever heard someone say, "Go live your purpose" and wondered, "What is my purpose?" Perhaps you are multi-passionate and have a wide range of interests and “finding” your purpose doesn’t seem like a clear and straight forward task. The concept of purpose can be elusive, ambiguous, and ever-shifting.

Creating new habits and shifting old ones can be challenging, but it's definitely achievable with the right approach and mindset. Unfortunately, many people make common mistakes that hinder their progress. Here are five of the most frequent missteps and what to do instead.

Have you ever felt like you're stuck in a never-ending self-improvement cycle, but instead of feeling more at peace with who you are, you keep finding new deficiencies to “work on” and end up feeling worse about yourself?

Connecting with your higher self helps you tap into your intuition, bypassing the noise of self-doubt or external pressures. It’s a powerful reminder that the wisdom you seek is already within you—you just need to pause and listen. Whether you’re wrestling with a tough decision, a personal conflict, or a sense of uncertainty, tapping into your higher self can offer a guiding light.

One of the questions that frequently arises in therapy is: “How can I know the difference between intuition and anxiety?” Although all of us are born with our very own internal compass, many of us grew up discouraged to trust our natural curiosity and gut feelings. We learned we needed to act in ways that give us approval and are considered “appropriate,” even when it meant overriding what felt right to us. Over time, we may start relying on our intellect to figure things out or we may start looking at others for guidance, believing that they have our answers. Because of this, distinguishing between intuition and anxiety might be challenging at first, but like anything else, with practice, this becomes easier and more intuitive.

Feeling like you’re faking your way through a new role and constantly hearing that nagging voice that makes you want to hide? Many of us have found ourself in those self-doubting moments when we question our abilities and achievements. But no matter how big the insecurity is, you can be bigger than it. You don’t have to let the self-doubt swallow you and stop you from engaging in significant, sometimes scary, life-expanding expanding experiences.

I love to think about the sheer openness of each new day. It's like waking up to a blank canvas, a fresh start, a field of endless possibilities. We have the power to plant whatever we want in this fertile ground. It doesn't matter what we planted yesterday or last year; we can start anew today.

Self-compassion can be a difficult but crucial step toward becoming more embodied in our adult selves and overcoming influences of our childhoods. When we hold onto feelings of guilt and shame, on perceived past mistakes, or regret, we can become trapped in a cycle of negative emotions and beliefs that affect our relationships, self-esteem, and overall well-being.