Seasonal Mood Changes: How to Protect Your Mental Health As the seasons change, many people notice shifts in their mood, energy, and motivation. You might feel more tired, less focused, or emotionally heavier—even when nothing in your life has objectively changed. These experiences are common, and they don’t mean something is “wrong” with you. Seasonal transitions can affect the nervous system, biological rhythms, and emotional regulation in ways that are subtle but meaningful. Understanding what’s happening beneath the surface can help you respond with more compassion and care. Why Seasonal Transitions Affect Mental Health Changes in daylight, temperature, and daily ...

IFS Informed EMDR: Creative and Collaborative Approaches We’re thrilled to celebrate the release of a groundbreaking new book in the field of trauma therapy: IFS Informed EMDR: Creative and Collaborative Approaches. This eagerly anticipated volume brings together some of the most respected voices in Internal Family Systems (IFS) and EMDR therapy, offering clinicians a rich, practical, and integrative guide for combining these two powerful models. Featuring contributions from leaders such as Bruce Hersey, Joanne Twombly, Janina Fisher, Jenn Pagone, Zandra Bamford, Claire van den Bosch, and our very own Tina Elleman Taylor, this collaborative work represents a major milestone for therapists looking to deepen their clinical practice. Why ...

The Difference Between Coping and Avoidance It’s not always easy to tell whether you’re coping with something or simply avoiding it. Both can bring temporary relief. Both can help you survive overwhelming moments. But while coping skills help you move through difficult emotions, avoidance often keeps you stuck in them. Learning the difference is an important step in any healing process. Understanding Coping Skills Coping skills are strategies that support emotional regulation, nervous system stability, and a sense of safety. They don’t require you to push your feelings away—rather, they make it possible to experience them without becoming flooded or ...

Trauma Triggers: What They Are and How to Work With Them Most people think of a trauma trigger as something dramatic—a loud noise, a dangerous situation, or a clear reminder of a painful event. But in reality, trauma triggers are often subtle. They can hide inside everyday moments, and they tend to show up when we least expect them. If you’ve ever felt overwhelmed “out of nowhere,” it might have been a trigger quietly activating your nervous system. What Exactly Is a Trauma Trigger? A trauma trigger is anything—internal or external—that reminds your mind or body of a past traumatic ...

The 5-4-3-2-1 Method: Grounding Yourself in the Moment When anxiety rises, it can feel like your mind is racing ahead while your body struggles to keep up. Thoughts become loud, your heart beats faster, and suddenly everything feels a little less steady. In these moments, grounding techniques can help bring you back into the present moment, reconnecting you with your surroundings and your sense of safety. One of the most accessible and effective grounding tools is the 5-4-3-2-1 Method—a simple sensory exercise you can practice anytime, anywhere. Grounding techniques work by anchoring your awareness to the here and now rather ...

Small Daily Habits That Support Your Mental Health When people think about improving their mental health, they often imagine big, life-changing transformations—starting therapy, switching careers, or finally taking that long-overdue break. While these larger steps matter, the truth is that mental health is shaped most deeply by the small, consistent habits you practice every day. These habits may seem simple, but they build emotional resilience, reduce stress, and create a life that feels more manageable and grounded. Here are several small, doable habits that can make a meaningful difference in your overall well-being. 1. Start Your Morning with a Moment ...

Coping with Holiday Stress: Finding Calm in Chaos As the holiday season approaches, the world around us begins to hum with energy — bright lights, festive music, endless lists, and social plans that stretch from morning coffee to late-night wrapping sessions. For many, this time of year brings joy, connection, and tradition. But for just as many others, it stirs up something different: stress, exhaustion, and emotional overload. If you’ve ever found yourself feeling more frazzled than festive, you’re not alone. The holidays can amplify existing stressors — financial pressure, family dynamics, loneliness, or the weight of expectations — making ...

Simple Grounding Techniques That Actually Work When anxiety, stress, or intrusive thoughts start to spiral, grounding techniques can bring you back to the present moment. The idea sounds simple — “just stay present” — but in practice, it can feel impossible when your mind is racing or your body is flooded with adrenaline. Grounding isn’t about forcing calm or pushing feelings away; it’s about gently anchoring yourself in now so your nervous system can begin to settle. Here are a few grounding techniques that actually work — simple, portable tools that help you reconnect to safety when you start to ...

Why People-Pleasing Isn’t Kindness Many of us are praised from a young age for being “so nice,” “so helpful,” or “so easy to get along with.” We learn that being agreeable earns affection and keeps the peace. Over time, this conditioning can turn into something deeper and more costly: people-pleasing. People-pleasing looks like kindness on the surface—it’s cooperative, generous, and accommodating. But beneath that, it’s often driven by fear, guilt, or the need for approval. Real kindness flows from authenticity and choice. People-pleasing, on the other hand, comes from anxiety and self-protection. The Hidden Cost of “Being Nice” When you’re ...

Relearning Self-Trust After Trauma Trauma doesn’t just live in memories — it lives in the body, the nervous system, and the patterns we move through every day. One of the most common and least talked about effects of trauma is how it changes the way we make decisions. Whether it’s trouble trusting yourself, feeling frozen when faced with choices, or second-guessing everything after the fact, these struggles aren’t signs of weakness or indecisiveness. They’re signs of a nervous system that has learned to prioritize safety above all else. Why Trauma Disrupts Decision-Making When you experience trauma — especially chronic or ...

Understanding Attachment Styles in Adult Relationships Our early experiences shape the way we connect with others—often in ways we don’t fully realize. The theory of attachment styles helps explain why we might feel anxious in relationships, pull away when things get too close, or find it easy to build trust and intimacy. Understanding your attachment style can be a powerful step toward creating healthier, more secure connections in adulthood. What Are Attachment Styles? Attachment theory, first developed by John Bowlby and later expanded by Mary Ainsworth, describes how early interactions with caregivers form internal “templates” for how we relate to ...

Back-to-School Stress for Parents and Kids Every year, the back-to-school season brings a swirl of emotions. For some families, it’s excitement—new teachers, fresh supplies, and the hope of a good year ahead. For others, it stirs up stress, worry, and even dread. Both parents and kids can feel this tension, and when it goes unacknowledged, it often makes the transition harder than it needs to be. The truth is, back-to-school stress is normal. But with awareness and the right tools, families can turn this challenging time into an opportunity for connection and growth. Why Kids Feel the Stress Children experience ...