Why Your Relationship with Your Therapist Is the Most Important Aspect of Psychotherapy
The therapeutic relationship is often described as the backbone of effective psychotherapy. Research consistently shows that the quality of the bond between you and your therapist can be a better predictor of successful outcomes than any specific technique or intervention. This relationship, known as the therapeutic alliance, is a collaborative and trusting connection that can […]
Tips for Cutting Back on Your Social Media Use
Social media is everywhere—whether you’re catching up with friends, sharing a laugh over memes, or staying up-to-date on the latest trends. It’s no surprise that our screens have become such a big part of our daily routines. But as we all know—too much scrolling can leave us feeling drained, distracted, and disconnected from what truly […]
The Benefits of Seeing a Local Therapist in Chicago
In today’s fast-paced, digitally connected world, access to therapy has never been more flexible. With the rise of online therapy platforms, you can work with a therapist from almost anywhere in the United States. While virtual therapy offers convenience and access to a wider pool of professionals, there are distinct advantages to seeing a therapist […]
The Dangers of Optimization Culture
In recent years, a cultural obsession has emerged around the idea of “optimization.” Whether it’s maximizing productivity, hacking your morning routine, or refining every aspect of your personal and professional life, optimization culture promises a shortcut to success, happiness, and fulfillment. At its core, it’s about squeezing the most out of every moment, every task, […]
Radical Acceptance: What It Is and What It Isn’t
Radical acceptance is a concept rooted in Dialectical Behavior Therapy (DBT), pioneered by psychologist Marsha Linehan. It refers to the complete and total acceptance of reality, as it is, without judgment, resistance, or attempts to change it. At its core, radical acceptance involves fully acknowledging and embracing the present moment, even when it is painful, […]
50 Coping Skills to help Manage Anxiety
Managing anxiety can be challenging, but using effective coping skills can make a significant difference. Here are 50 techniques that can help calm your mind and manage stress. Save this page for when you need some ideas. 1. Deep Breathing Take slow, deep breaths in and out to help calm your nervous system. 2. Grounding […]
What to Expect During Your First Psychotherapy Session
Starting therapy can feel like stepping into the unknown. You may feel nervous, curious, or even a little skeptical about what to expect. That’s completely natural. Understanding the structure and purpose of a first session can help ease these uncertainties. Here’s a guide to what usually happens in a first psychotherapy session and how you […]
Adult-Onset ADHD vs Attention and Concentration Issues
Is Your Memory Getting Worse? Maybe. Is Your Attention Getting Shorter? Potentially. Is It Adult-Onset ADHD? Most likely not. In today’s fast-paced, distraction-filled world, it’s easy to feel like your brain is working against you. You might find yourself forgetting where you left your keys (again), zoning out in the middle of a meeting, or […]
The Myth of “Regulating Your Nervous System”
In recent years, the phrase “regulating your nervous system” has become a buzzword in wellness, mental health, and self-care communities. People use it to describe a variety of practices meant to bring a sense of calm, balance, and emotional control, ranging from breathwork to meditation, yoga, cold showers, and even certain diets. While there is […]
Effective Strategies to Stop a Panic Attack
Panic attacks can be incredibly distressing and overwhelming. They often come on suddenly, with intense physical and emotional symptoms that can make you feel out of control. While panic attacks are frightening, there are several strategies you can use to help manage and reduce their intensity. It is important to remember that you will need […]