Group Therapy: What Therapists Want You to Know

Have you ever considered group therapy?

Many people have an idea of group therapy as something that is awkward or ineffective, but many people actually find it to be a helpful source of support. Group therapy can be effective on its own as well as in conjunction with individual therapy. 

When you think of therapy, you might automatically imagine sitting in a room, one-on-one with a therapist, but that’s not the only style of therapy that can be helpful. Like individual therapy, group therapy is a powerful tool for personal growth and healing, and it has many benefits to consider. 

What is group therapy?

Group therapy is what it sounds like - a small group of people, usually facing similar challenges or circumstances, who meet regularly with a therapist to share experiences, offer support, and practice new coping strategies together.

Unlike one-on-one therapy, where the focus is solely on you and your personal struggles, group therapy provides you an opportunity to connect with others, hear new perspectives, and realize that you’re not alone in what you’re experiencing. While it may feel unfamiliar at first, the support, community, shared understanding, validation, and insights you gain from a group setting can be deeply healing and transformative.

What are the benefits of group therapy? 

Group therapy can be a gathering of people talking about their problems, but it’s also more than that. It’s a structured, therapist-facilitated space designed to help you heal, grow, and learn. 

These are some of the benefits of choosing group therapy:

Guidance from a professional

Therapy groups are typically led by a licensed therapist who ensures a safe, respectful, and supportive environment. Group therapy facilitators provide psychoeducation about the challenges that members are experiencing, and teach coping skills that can help members navigate those challenges more effectively. Whether it’s strategies to manage distress, tools for improving communication, or insights into emotional regulation, group members receive expert guidance throughout the process.

Connection and validation

One of the most powerful aspects of group therapy is the realization that you are not alone. When you’re struggling with your mental health or a challenging situation, it’s easy to feel isolated and even hopeless. In a group setting, you’ll meet others who have faced similar challenges and can relate to your experiences. You’ll hear stories of things that helped them, and things that didn’t. You may even find your sense of hope restored as you hear from people who have gone through what you’re going through. It’s incredibly reassuring and uplifting to receive support and validation from people who have been where you are. In addition, the connections you build in a group can help you feel more confident in connecting with others in the future. 

Lowering shame and stigma

While it’s becoming less taboo to discuss mental health struggles, many people still feel a sense of shame for what they’re going through. Group therapy helps normalize mental health challenges, which can help lower the sense of shame you feel. When you see others openly discussing their struggles, it becomes easier to acknowledge your own without judgment.

It’s often more affordable 

One great thing about group therapy is that it’s often more affordable than individual therapy while allowing you to access professional mental health support. For those who may not be able to afford weekly one-on-one therapy sessions, group therapy can be a more financially accessible way to receive guidance and support.

Offers new perspectives

Members of therapy groups gain insight, not only from the therapist, but also from each other. You will hear perspectives that you may not have considered before, and you’ll get to hear how others have navigated challenges similar to yours. Learning how others have approached similar situations can be eye-opening and inspiring. 

Builds confidence

Learning how to talk confidently in a group of people is a great skill that will help you outside of the therapy group. In addition, group therapy can help you improve your social skills in a safe, non-judgmental setting, so you can feel more confident interacting with others outside of therapy. 

Provides accountability and motivation 

It can be very helpful to find a source of accountability and motivation when you’re trying to heal and grow. Having a group of people who are rooting for you and who can help you stay on track with your goals can make a huge difference, especially in how you feel. Some people find it motivating to have updates to share with the group.

What happens in a group therapy session? 

We often hear about people who are hesitant to join a therapy group because they don’t know what to expect. While every group is slightly different, most follow a structured format designed to create a safe and productive environment for all members, no matter what the focus of the group is. Most group therapy sessions consist of some combination of the following:

• Introductions and Check-Ins: Sessions often begin with introductions, as well as a check-in where members can share how they feel or provide updates since the last session.

• Discussion Topics and Exercises: The therapist may introduce a specific topic, such as coping with stress, setting boundaries, or improving self-esteem, and guide the group through discussions or exercises. 

• Sharing and Reflection: Group members will have the opportunity to share experiences, thoughts, and feelings (though if you’re not comfortable sharing, you’re never forced to). 

• Closing and Takeaways: The session may end with reflections, takeaways, or goal-setting for the week ahead.

Common misconceptions about group therapy

These are some of the most common misconceptions that we hear as therapists about group therapy (and why they shouldn’t stop you from trying group therapy):

It Will Be Awkward

Yes, the first group you attend might feel a little awkward, but that can be true of any new experience! Group therapy facilitators are trained to create a welcoming and supportive environment, and many people quickly find that their initial discomfort fades as they get to know the group and become familiar with how the process works. 

I Have to Talk to Benefit

While sharing during group therapy can be beneficial, it’s not a requirement, and you can benefit even if you don’t share. It’s pretty common for new members to listen in the beginning and gradually become more comfortable contributing. Even if you don’t speak much, you can still learn a great deal from hearing others’ experiences and the therapist’s guidance.

It Won’t Be Confidential

Confidentiality is a cornerstone of all therapy, especially group therapy. Just like individual therapy, group members are expected to respect each other’s privacy and maintain confidentiality about what is shared in sessions. Facilitators set clear guidelines to ensure a safe and secure space, and if you have any questions or concerns, it’s okay to bring them up. 

People Will Judge Me

It’s very natural to worry about being judged, especially when you're struggling with something as personal as your mental health. Remember that most people in group therapy are experiencing similar challenges and are there to heal and not to judge. In fact, you may find that the therapy group is one of the most understanding and accepting spaces you’ve ever been in, because everyone can relate to one another. 

Remember—healing doesn’t have to happen alone. In group therapy, you can find connection, support, and the reassurance that you are not alone on your journey. If you’re interested in joining a group therapy session, we offer two therapy groups, a Young Adult Process Group and Empowerment Process Group for Women in Their 30s. Contact us to learn more!

How to Manage Work Stress Without Burning Out

Have you ever experienced burnout?

You’re not alone. Burnout is something that many of us will experience in our lives as we try to manage work stress and stress in our personal lives. 

What is burnout, exactly? 

Being burned out isn’t just being tired or overwhelmed. It’s actually a state of emotional, physical, and mental exhaustion caused by prolonged stress. Burnout often results from long term stress, a lack of control, or feeling undervalued in your role. As you can imagine, being burned out doesn’t feel good at all. When left unaddressed, burnout can majorly impact your mental and physical health, making even simple tasks feel overwhelming. 

Burnout is not only something that comes up at work, although that’s the way people commonly understand it. You can experience burnout in any area of your life, whether it’s at work or in your personal life, but most people experience burnout primarily at work. 

These are some common signs of burnout to watch out for: 

• Feeling chronically exhausted

• Experiencing increased irritability, at work and at home

• Struggling to find purpose or motivation

• Difficulty focusing or completing tasks at work

• Physical aches and illness 

• Feeling disconnected or numb

Why do women feel so burned out at work?

You know the cliche of the woman who “has it all”? The pressure to be a woman who has it all figured out can add to the sense of burnout you’re experiencing. Women tend to experience burnout at higher rates than men, because of the compounded pressures of work and personal responsibilities. 

Having a full time career and having a household to manage is a lot of work. Women are often expected to take on emotional labor at work that their male coworkers are not tasked with, and it can feel like you’re risking your career when you say no. Women also tend to be paid less and have fewer opportunities to advance in their careers, which can both contribute to feeling burned out. 

The expectation to be “everything to everyone” can create an overwhelming sense of stress, which leaves little time for the self-care and recovery required to stop burnout in its tracks. Understanding the stressors that are impacting your experience of burnout can help you find ways to manage it more effectively. 

If you’re feeling burned out at work, there are some things you can do to start to feel better: 

Work on your boundaries

Having clear boundaries are crucial to managing burnout (and preventing it from happening again). Setting boundaries can be overwhelming, especially when you historically haven’t had very firm boundaries at work. 

Remember that boundaries are a way to help your relationships (including your work relationships) continue over the long term, not a punishment or a sign that the relationship doesn’t matter. In addition, it’s important to note that boundaries are about explaining what you will do, not about controlling what anyone else does. 

Saying no can be harder than it seems, but keep in mind that it’s okay for you to say no to things! If you’re feeling overwhelmed by the number of tasks you have on your calendar, it’s perfectly fine to talk to your supervisor about what you can reasonably handle, and what you need help with. If you’re stressed by the amount of emotional labor you’re taking on in the office, you can clarify what you’re willing to do and what you’re not able to take care of. If you’re stressed about work bleeding into your personal life, you can set a boundary that you only check email during work hours, or clarify that you will only work on tasks that fall under your job description. 

Prioritize taking care of yourself 

Burnout takes a toll on your ability to care for yourself. The feeling of stress and exhaustion that burnout creates means it takes much more energy to take care of the little things that help you feel better. Remember that taking care of yourself isn’t a luxury—it’s a necessity, and without taking care of yourself, you’ll be unable to function. It might seem silly to focus on self-care as a way to improve your stress level at work, but self-care helps you build a solid foundation so you can withstand other stressors in your life. Starting with the little things can make a big difference in how you feel overall. 

Try scheduling regular breaks during your workday to step away from screens and reset. Make sure to engage regularly in activities that bring you joy, such as reading, journaling, crafting, or dancing. Do your best to improve your sleep quality, by sticking to a sleep schedule, minimizing sleep disruptions, and potentially even working with a sleep doctor to make sure there’s nothing medical impacting your rest. Make sure you’re prepared for your day by fueling yourself with nourishing foods and staying hydrated throughout the day, and take time to move your body in ways that feel good to you. 

Take lots of breaks

Work stress can seem never-ending, and it’s crucial to build in lots of breaks so you don’t add to your level of exhaustion. Some breaks can be built into your day to day work routine, like using the Pomodoro Technique, where you concentrate on a task for 25 minutes, then take a 5 minute break to reset, or taking a walk on your lunch break. It’s also important to build in larger breaks where you can. Schedule regular time off, and use all of your vacation and sick time - it’s a benefit of your job for a reason, and you’re entitled to use it. It may also be helpful to have different types of tasks you can switch to, so when one is tiring, you can try another. 

Figure out your major stressors

Have you pinpointed what triggers your stress at work? Is it a difficult manager, unrealistic deadlines, an overwhelming workload, or slacking coworkers? Figuring out what it is exactly that contributes to your stress is key to managing them effectively. To get started, try keeping a journal or a note on your phone to track how you’re feeling throughout the day. 

Once you start keeping track, it will be easier to spot patterns and identify triggers. Once you’ve clarified what it is that’s causing your stress, consider if there’s anything about your job that you can change. Can you delegate tasks, request a shift in responsibilities, or clarify expectations with your supervisor? 

Advocating for yourself at work can be scary, but it’s important to speak up for yourself before you are taken advantage of. Finally, if the culture in your workplace is negatively impacting your well-being, consider whether advocating for change will help, or if searching for a new job might be the way to go..

Call on your support system

When you’re experiencing something difficult, it’s important not to isolate yourself. Remember that you don’t have to navigate work stress alone. Talk to trusted friends, family, mentors, or colleagues who can provide perspective and emotional support. Seek out professional networks or support groups where you can share experiences and coping strategies.

Remember, that your employer benefits when you are able to do your job well, so if you’re burned out, consider talking about it to your supervisor. They may be able to help you figure out a way to delegate responsibilities and manage interpersonal issues that are impacting your job. If your workplace has an Employee Assistance Program (EAP), take advantage of counseling or wellness resources they may offer. 

Get help from a therapist

Learning how to manage work stress and life stress is difficult, and having help from a mental health professional can help you find solutions that work for you. A therapist can help you develop coping strategies for handling workplace challenges, navigate career transitions or difficult work relationships, set boundaries that protect your mental health, work through feelings of self-doubt or imposter syndrome, and identify and break patterns of overworking or perfectionism that contribute to burnout. 

If you’re feeling burned out, know that you don’t have to manage it alone—therapy can provide the guidance and support you need to navigate stress and burnout with confidence. Our clinicians can help you find ways to manage work stress and find balance in your life. Contact us today to get started!

Understanding Neurodivergence: A Starting Guide

What does it mean to be neurodivergent?

The term neurodivergent can be broken down very easily: neuro = the way your brain works, and divergent = differing from the norm. So to be neurodivergent is to have a brain that works different to what is commonly considered the “norm.” Some feel the term itself implies negativity, as though the way someone’s brain works is abnormal and therefore a problem, so some folks have begun using the term neurodiverse in its place. 

Neurodiverse as a term recognizes that there is diversity amongst all brains, doesn’t place a hierarchy of what is “normal” and actually asks us all to remember that we exist on a spectrum of neurodiversity. 

You may also have heard of the term neurotypical–while within the framework of neurodiversity, we know there is not one single way a brain functions, we can also recognize the way in which our world has been structured and designed around one type of brain functioning. This is what the term neurotypical means–it is not saying that a common type of brian functioning is ideal, just that it is typical to encounter and is already baked into how we navigate daily life. 

How does neurodiversity show up?

There are many types of neurodiverse experiences and conditions including: 

• Attention deficit hyperactivity disorder

• Obsessive compulsive disorder

• Autism

• Dyslexia 

Neurodiversity is a huge umbrella term, encompassing a world of different experiences. To get started understanding some of those experiences–and to dispel myths about them you may have heard, you can read more from the following blogs: 

5 Myths to Unpack About Obsessive Compulsive Disorder

Obsessions in OCD are the repetitive, distressing, and unwelcome thoughts and fears. Compulsions are the actions taken to help relieve the distress of obsessions. Sometimes a person with OCD will experience obsessions more strongly than compulsions or vice versa. 

Compulsions can help relieve the distress and anxiety that the person is experiencing, but usually not for long. When the distress returns, the cycle begins again. Eventually, the compulsions that are used to relieve distress become a habit, and they can often get in the way of everyday life. 

Read the full blog here. 

7 Lesser Known Signs of ADHD

It’s common for ADHD to be diagnosed in school-age children, but adults can be diagnosed with it as well, and sometimes the symptoms present differently in adults than in children. It’s also important to note that women and minorities are often underdiagnosed with ADHD, whereas white men are typically diagnosed according to the popular criteria. The way that ADHD presents in adults, women, and minorities might not be the “classic” ADHD symptoms that we’re familiar with, so it’s important to understand lesser known signs of ADHD. 

Read the full blog here. 

How ADHD Presents In Adult Women

Did you know that women experience ADHD at the same rates as men? The mainstream understanding of Attention-deficit/hyperactivity disorder (ADHD) is that it makes you hyper and unable to focus. However, that’s not the only way that ADHD manifests. Part of the reason that women are underdiagnosed with ADHD is that they typically experience symptoms in a less noticeable way. We also tend to think that ADHD is only diagnosed in kids because that’s what is the most common. It’s actually possible for someone of any age to be diagnosed with ADHD. Adults, women, and minorities might not have the “classic” type of ADHD so it’s not as obvious when it comes time to diagnose what is going on. 

Read the full blog here. 

There are many ways to be neurodiverse, and many ways to experience the ways in which neurodiversity stands out in a world designed for a neurotypical brain. However one common experience many neurodiverse folks have is the experience of “masking.”

Masking: What It Is and How It Shows Up

While masking can make it look like folks are adapting to the expectations of different settings, all that is really happening is certain people are learning to suppress parts of themselves. It’s motivated by fear and shame and a desire to avoid isolation. Because of this, folks on the spectrum can start to feel as though they are the issue, rather than our culture’s unwillingness to make space for them. It can start to feel as though people are overly burdened by your own natural and soothing behaviors, which causes you to suppress them, to feel shame about them, and consequently to feel shame about yourself. Folks who mask experience higher levels of stress, increased anxiety, increased depression, and have higher rates of suicidal thoughts than they’re neurotypical peers. There is also significant emotional burnout that comes from masking, leaving little to no energy for anything other than trying to be “normal.”

Read the full blog here. 

Here at Hope +Wellness we test all people but one of our specialties is in testing girls and women. We are here to help you with this — many of the individuals we test are women who have experienced many years of symptoms going unrecognized, undiagnosed, untreated, and all the associated emotional impacts — looking for answers and relief.

Take a look at our testing & evaluation services if you’re looking for support!

Embracing Creativity in 2025

Are you hoping to embrace creativity in 2025?

There are many benefits to creativity. Think of the mental health benefits of creativity: 

Creativity in any form helps us to express our feelings. Whether that’s through writing, singing, dancing, painting, sculpting, etc., creativity gives us an outlet to be freely vulnerable and authentic. 

When we don’t give ourselves space to release our feelings, they actually can do more damage to us. Bottling things up can make us anxious, tense, even physically ill. But so many of us do it because we don’t know any other way to deal with our feelings! We don’t want to overreact to something, so we push away any emotional reaction. We don’t want to seem dramatic or weak or scared, so instead of letting ourselves explore those feelings, we just lock them up and hope they don’t bother us anymore. 

Finding a creative outlet that works for you is a wonderful, healthy way to unlock those feelings and release them without creating greater conflict in our lives. And giving ourselves the space to release those feelings gives us a chance to explore them. (Read the full blog here.)

But it’s not always easy to be creative, especially in modern life. So many of us already feel too busy and too tired to manage more than our day to day responsibilities, so how can we even make space for creativity?

One way to make more space for creativity is to take a look at where you need more thorough, attentive self care. 

For instance, if you’re not getting proper sleep, your daily functioning overall will struggle, and you won’t have any brain power or energy left to be creative! Working on getting quality sleep may not seem like a road to creativity, but being well rested is crucial for good health and cognitive abilities. 

Read 6 Tips to Help Improve Your Sleep here.

Another way to make space for creativity is to examine your relationship to perfectionism. Do you feel held back or unable to start new projects because you’re afraid to mess them up? Do you struggle to continue with new hobbies because you struggle to stick through the phase of being bad at something while you learn new skills? 

Perfectionism is likely impacting your relationship to creativity! 

Learning to resist the compulsion for perfectionism is hard, and can feel very scary. But it is also an amazing step on your journey toward self care! While healing from perfectionism can be a long and arduous journey, there are a few things you can do for yourself to get you started.

Read Is Perfectionism Holding You Back here.

Adjusting a stale routine can also help you reignite your own creativity. 

When a routine feels like drudgery, instead of something you’re excited about, it can feel as though joyful moments are few and far between in your daily life. The key is working in new joyful moments into your day, either by altering your current routine, or creating a new one altogether. 

Read How to Craft a Joyful Daily Routine here. 

And of course, turn to our guide on 5 Ways to Cultivate Creativity: 

“You might not consider yourself creative at all, and that’s okay. We tend to think of creativity as something that you either have or don’t, but the truth is that you can become more creative. Cultivating creativity can help boost your self-esteem, improve your work performance, and leave you feeling more fulfilled. 

Every person has the ability to be creative, but we don’t always nurture that ability…If you’re interested in cultivating creativity in yourself, there are some steps you can take to encourage that! Here are our top tips to cultivate creativity.

Read 5 Ways to Cultivate Creativity here. 

If you’re looking for more ways to expand your creativity, therapy can be a great place to explore it. Our clinicians can help you find ways to support your particular creative style, so get in touch today!

AI and the Art of Wellness: Bridging Technology and Humanity

By Dr. Victoria Ranade

When I was a kid, I spent hours building forts out of pillows, carefully arranging each cushion until it felt like my own little world. I traced shapes on the walls with my fingers, letting my imagination carry me to places no one else could see. I survived dysentery on the Oregon Trail, guiding my pixelated pioneers through hardships I didn’t yet understand. In the evenings, we played red light, green light with the neighborhood kids, laughter filling the sunshine and street, spilling across the pavement like it belonged to everyone.

Even the quietest moments felt alive—watching dust float in a beam of sunlight, tiny specks moving as if with a secret presence of their own. The clerks rang up our orders, and we wandered the aisles, unhurried, as if we had all the time in the world. These small, ordinary rituals made life feel connected, human.

Now, it’s different. Children swipe through screens instead of building with their hands, and we check out at machines that don’t ask how our day is going. Packages appear at our doors with startling speed, delivered by strangers whose names we’ll never know. Technology is changing our ways of life faster than we can adjust to it. It often feels as though the rhythm of innovation is outpacing the rhythm of our humanity, leaving many of us feeling isolated and disconnected.

But here’s the thing: change doesn’t mean loss. It means adaptation.

AI as a Bridge to Wellness and Connection

The same curiosity that once inspired me to trace patterns on a wall or imagine worlds inside a pillow fort now finds new expression. Artificial intelligence (AI) is here, and while it may seem like another force pulling us apart, it also holds the potential to bridge gaps in our lives.

As a clinical psychologist, my hope is that AI transforms mental health care, reducing the burden of anxiety, depression, and everyday overwhelm. By offering support in moments of need, AI can create more space in our lives for wellness and connection.

Of course, there are gaps in what AI can provide. As Carl Rogers, a pioneer in humanistic psychology, reminded us, true healing often comes from authentic relationships—the power of being truly seen and heard. While AI cannot replicate the depth of human empathy, it can act as a bridge, offering support in the in-between spaces and freeing up mental and emotional energy for the deeper connections that make us feel alive.

Here are three simple ways to use AI to enrich your life and wellness while staying true to what makes you curious, creative, and connected as a human:

1. Use AI as a Mental Health Companion

AI-powered tools can help you practice mindfulness, track your moods, and provide gentle, evidence-based support when you need it most. These tools offer affirming responses like, “It’s okay to feel this way,” which can validate your emotions and remind you that help is always within reach.

2. Reignite Curiosity and Creativity

AI can make learning fun again. Ask it for a new recipe, a creative writing prompt, or an explanation of a concept you’ve always been curious about. Think of it as a playful teacher that turns everyday boredom into opportunities for discovery.

3. Lighten Your Mental Load

On days when you’re too tired to string together coherent thoughts for an email or task, AI can help. Simply input a few phrases, and it will craft a polished response, reducing the overwhelm of daily responsibilities. This kind of support creates space for rest, focus, and self-compassion.

Adapting Without Losing Ourselves

By embracing AI with intention, we can let it enhance our lives without losing the essence of what makes us human. It’s not about replacing connection—it’s about deepening it. AI can bridge the gap between isolation and connection, freeing us to spend more time on what truly matters: our relationships, creativity, and well-being.

As humans, our greatest strength is our ability to adapt. In a world of constant change, let’s hold onto the things that matter most—including our sense of connection, our curiosity, and the simple joy of being alive. And in doing so, we grow and evolve into our fullest expression.

Making Friends as an Adult: A Guide for 2025

Are you looking to make new friends in 2025? 

Friendships are one of the most enriching parts of life. They offer us joy, refuge, care, support, connection, and understanding. Life truly would not be the same without friendships. The tricky part is making friends. 

For many women, making friends as an adult feels overwhelming, or maybe even impossible. We’re all dealing with demanding jobs, caregiving responsibilities, and navigating a world that often feels chaotic, so finding the time and energy for developing new friendships or maintaining old ones can feel like another item on an already overflowing to-do list. Important relationships, like friendship, take work, and meaningful relationships are worth the effort. 

If you’re longing for closer friendships or struggling with making friends, you’re not alone. It’s often a vulnerable process, but it is possible to develop connections that feel fulfilling and joyful.

Why we need friendships

As humans, we’re designed to be social and build connections with others. It’s an essential part of our makeup - we require relationships with others for our mental health and well-being. Studies consistently show that having close friends can reduce stress, improve mood, and even contribute to better physical health. 

For women, in particular, friendships often provide a unique form of emotional intimacy and support that may not be found elsewhere. There’s nothing like spending time with someone who just gets it, and where you can simply be yourself. A close friend can be someone to lean on in tough times, celebrate with during successes, or simply share laughter and companionship when the world feels out of control. Our friends often become our chosen families, and our support networks would not be the same without them. 

Despite the importance of friendships, women are often put in positions that make it hard to prioritize them. Emotional labor—the invisible work of managing feelings, mediating conflicts, and tending to others—is frequently expected of women both at work and at home. This can leave little bandwidth for nurturing their own needs, including friendships. Many women also experience guilt for prioritizing their personal lives over professional or family obligations, making the pursuit of new friendships feel like a luxury rather than the necessity that it is. 

Why is it so hard to make friends as an adult?

Making friends as an adult isn’t always easy, the way it was when you were a kid. When you were younger, you likely had built-in opportunities to form connections through school, extracurriculars, or community activities. As an adult, those automatic social structures often disappear. If you want to find people, you have to find ways to seek them out, which can be overwhelming. It’s scary to put yourself out there and be vulnerable enough to make a new friendship, even when it’s something you want to do. 

You may feel awkward initiating conversations or fear rejection, especially if you’ve experienced hurt or betrayal in past friendships. Making friends isn’t the whole story, either - once you have friendships, you have to maintain them, and maintaining relationships takes effort. Maintaining friendships as an adult is harder than ever due to busy schedules with work and family, particularly for long distance friendships. 

All of these factors can create a sense of isolation that’s hard to break out of—but it’s not insurmountable. Be kind to yourself and validate that this process feels weird and emotionally activating. Pat yourself on the back for stepping outside of your comfort zone and going after what you want. 

Making friends as an adult may require some creativity, but it doesn’t have to be overwhelming. Here are some ways to approach it with ease and fun:

Explore shared interests

One of the simplest ways to connect with new people is through shared activities or interests. Look for local classes, workshops, or meetups that align with your hobbies or interests. Whether it’s a book club, yoga class, gardening group, or volunteer opportunity, engaging in activities you already enjoy can help you meet like-minded people who already care about the things you care about. Having something in common gives you a great jumping off point to get to know folks better. 

Make technology work for you

Technology is a powerful tool for building connections, and we have options at the push of a button. Apps like Bumble BFF, Meetup, and local community platforms can help you find people with similar interests or in similar life stages. Social media groups, like those on Facebook or Reddit, can also be great places to connect with others who share your passions or live in your area. Online meetups are also a great way to be accessible to folks who can’t make it to in person activities!

Reconnect with old friends

Sometimes the best way to build new connections is to rekindle old ones. Do you have any old friends who you’d like to rebuild your connection with? Sometimes friends drift apart just by nature of growing up and moving down different paths, but that doesn’t mean that you can’t ever be close again. Try reaching out to former friends or acquaintances with whom you’ve lost touch to see where they stand. A simple message or invitation for coffee can reignite a meaningful connection.

Be honest about your goals

If you’re looking for new friends, tell people that! Being honest and authentic will be relatable to people - after all, you’re not the only person looking to make friends as an adult! Talking about what you want isn’t shameful.  Be honest about the kind of connection you’re looking for and open about your interests and values. This vulnerability can help create deeper, more genuine relationships that have a solid foundation of trust. 

Don’t be mean to yourself

If making friends as an adult feels hard, remember that it’s not a reflection of your worth or likability. It’s simply a challenging aspect of modern life that many of us struggle with. Be gentle and kind with yourself and recognize that building meaningful relationships takes time and effort. Even small steps, like joining a group or sending a friendly message, can lead to rewarding connections little by little. 

Work with a mental health professional

If you’re finding it difficult to build or maintain friendships, therapy can be a valuable resource. A therapist can help you identify patterns in your relationships, explore barriers to connection, and develop skills to improve your social interactions so you can build the relationships you deserve. Therapy can also provide a safe space to process feelings of loneliness or rejection and build confidence in forming new relationships.

Once you’ve started to form connections, the next step is nurturing those relationships. Here are some tips for deepening new friendships:

Check in regularly: Set aside time to connect with your friends, whether through a weekly phone call, monthly coffee date, or a shared activity. If you have a hard time remembering things like checking in with friends, add a reminder in your phone or on your to-do list, so you have a prompt every day to reach out to someone. 

Show them you care by listening: Show genuine interest in your new friends’ lives by asking questions and being present during conversations. Don’t think about what you’re going to say next, slow down and listen to what they’re saying to understand it. Everyone likes to be listened to, and it can help grow a sense of connection between you. 

Be consistent: Friendships thrive on reliability and trust. Following through on plans and showing up for your friends builds a strong foundation.

Have fun together: Don’t forget that friendships are supposed to be a source of fun! Make an effort to celebrate your friends’ milestones and achievements, no matter how small. These moments of joy can strengthen your bond.

Making friends as an adult is hard, but it can make a real difference in your overall well-being. If you’re looking for more support as you navigate new relationships, working with one of our therapists can help. Reach out to our office today for more information or to schedule an appointment with one of our clinicians. 

Navigating Relationship Shifts on Your Healing Journey

Have your relationships changed as you’ve gone further on your healing journey?

If so, you’re not alone. Embarking on a healing journey is a transformative experience for many. Whether you’re diving into therapy, growing your self-awareness, or making lifestyle changes to support your mental health, personal growth often leads to profound shifts in how you see yourself and your relationships.

Personal growth can be empowering, but it can also be isolating when you realize that the people you care about may not be on the same path or might not understand why you’re working toward healing. Perhaps they’re in a different stage of their own healing, or they’re not interested in exploring personal growth at all. These differences in goals and values can sometimes cause frustration and lead to misunderstandings and even conflict. Navigating the relationship changes that accompany your healing journey with compassion—for yourself and for others—is essential.

Why aren’t they growing with me?

One of the hardest parts of healing is accepting that not everyone is ready or able to take the same journey. Some of the reasons that people might resist personal growth or healing include: 

Fear of change

Personal growth requires vulnerability and discomfort, and that’s a hard thing for people to sign up for. Some people may feel safer sticking to familiar patterns, even if they’re unhealthy, because it’s what they know. 

Cultural or familial norms

Sometimes, societal or family expectations discourage self-reflection or emotional work. If there is a long history of family dysfunction, being the one to choose to heal can make you the outcast in the family. In some cultures, seeking therapy or talking about emotions might still carry stigma.

Unrecognized trauma

Not everyone is aware of how their past experiences shape their current behaviors, even if it seems obvious to others. Without developing awareness of how their trauma impacts them now, they may not see a need to change or grow. 

Limited resources

Healing, sadly, is often a privilege. Time, money, and energy can all be barriers to healing. Someone who is overworked, financially strained, or simply surviving day-to-day might not have the capacity to focus on personal growth.

Understanding why people resist growth and healing doesn’t mean excusing harmful behaviors, but it can help you approach others with compassion and empathy. When you’re upset at feeling misunderstood, remember that their reluctance isn’t a rejection of you, it’s a reflection of their own circumstances. Healing and personal growth often comes with new boundaries, values, and perspectives. While these changes feel positive to you, they can feel threatening to people who knew the “old” you. 

It’s painful when loved ones question your decisions, resist your boundaries, or dismiss your progress. Here’s how you can navigate these moments:

Acknowledge how they feel

Change can be unsettling for the people around you. Acknowledge that your growth might be confusing or even painful for them. For example, a friend might feel left out when you’re no longer available for late-night vent sessions, or a family member might struggle to understand why you’re setting firmer boundaries.

You can say: “I know this is a change, and it might feel unfamiliar. I really value our relationship and want to keep growing in a way that’s healthy for both of us.”

Explain why healing is important to you

Sometimes, sharing your "why" when it comes to healing can bridge the gap of understanding for your loved ones. If it feels safe to you, let them in on what you’re learning and how it’s helping you. You might say:

“I’ve been reflecting on how I’ve handled stress in the past, and therapy is helping me find healthier ways to cope. I’m working on setting boundaries so I can take better care of myself and keep my important relationships strong.”

Be kind but firm with your boundaries

Your boundaries are about protecting your well-being, not punishing others. They allow you to maintain relationships that matter to you over long periods of time. When you communicate your boundaries, be clear and consistent, even if loved ones push back. Then, make sure to follow through so that you can benefit from the boundary. For example:

• Boundary: “I will not be responding to text messages or phone calls shaming me for going to therapy.”

• Response to Pushback: “I understand that you feel strongly about this, but my mental health is my business, not yours. If this topic comes up again, I will hang up the phone / end the conversation.”

Be compassionate, if you can

It’s natural to feel hurt or frustrated when others don’t support your healing. But it’s also important to remember that their resistance often stems from their own wounds, not a lack of love for you. Compassion—both for yourself and others—is key. Try to remember that you probably both want the same thing - to figure out a way to have a relationship with each other that feels good. 

When close relationships feel strained in response to your healing, remind yourself that you’re doing your best. Healing is important work, and it makes sense that you want to grow. Your desire for personal growth is valid, even if others don’t understand it. Journaling, therapy, or talking to supportive friends can help you process these emotions.

Acknowledge their pain without taking it on yourself 

If someone lashes out or questions your choices, it’s almost always about them and not about you. Do your best to see the pain beneath their reaction. For example, a loved one might feel abandoned if your healing highlights areas where they feel stuck or have shame about their actions. While their feelings aren’t your responsibility, acknowledging them can defuse the tension.

Try saying something like: “It sounds like this change is hard for you. I’m working on this because it matters to me and my happiness. I care about you very much, and I’m here to listen.”

Practice how you’ll respond

It can be helpful to have some responses in mind when loved ones who mean well question your choices. Here are some polite but firm ways to respond when that happens: 

• “Why are you in therapy? Is something wrong with you?”

• What you can say: “I’m actually doing really well, and therapy is helping me stay that way. It’s a great tool for personal growth.”

• “You’ve changed.”

• What you can say: “I have changed, and I think it’s been for the better. I hope you can recognize that I’m still me, even if I do some things differently.”

• “You don’t have time for me anymore.”

• What you can say: “I’m sorry that it feels that way. I’m working on balancing my time better. Let’s find a way to spend time together that works for both of us.”

What can you do when relationships can’t adapt?

Unfortunately, not all relationships will survive your healing journey. Some people may be unwilling or unable to accept your growth. While this is painful, it’s okay to let go of connections that no longer align with your well-being. Letting go doesn’t mean you’ve failed; it means you’re honoring your needs. If this happens, give yourself permission to grieve the loss while sticking to what matters to you. 

Navigating relationship shifts during your healing journey is challenging, but it’s also an opportunity to deepen your connections with those who can grow alongside you. Remember, healing is a gift you give to yourself, and your experience can inspire those around you. 

If you’re looking for more support in your relationships with yourself and others as you work toward healing, our therapists can help. Reach out to our office today for more information or to schedule an appointment with one of our clinicians. 

Creating a Self-Care Toolkit for Mental Wellness in 2025

As 2024 is wrapping up, many of us are looking ahead and making plans for 2025. 

What if one of those plans was to put together a self care toolkit for your mental health? Instead of starting the new year with pressure to meet goals that may not suit you for the whole year, why not start the year with something to fall back on when you need help getting through something tough?

Taking care of your mental health can feel overwhelming. Between work stress, relationship challenges,financial pressures, and the challenge of navigating an increasingly lonely world, it’s too much to expect that you can handle all of those feelings and challenges without support.That’s why we put together this toolkit–to be there to pick up the slack, and be the supportive friend you can turn to when 2025 starts to be just a little too much to manage on your own.  

This toolkit isn’t about meeting external expectations or achieving someone else’s version of wellness. It’s about creating the practice of returning to tools and relying on support that honor your unique needs, values, and experiences.

To Challenge Perfectionism

Perfectionism can be hard to challenge, especially in today’s world where hustle culture and constant productivity are celebrated. And while it is a slow process, you can begin to challenge perfectionism with a simple practice of self compassion. While perfectionism likes to whisper to us that we’re not good enough no matter what we do or how much we accomplish, self compassion reminds you you’re good enough because you’re simply here. While perfectionism  works to amplify our anxiety and keep us stuck in cycles of self-criticism, self compassion can help you escape that cycle. In 2025, try replacing the drive for self perfection  with self-compassion.

• Practice Imperfect Action: Allow yourself to do things well enough. Whether it’s sending that email without re-reading it five times or letting the laundry wait an extra day, try to take small actions that remind yourself that "good enough" is often good enough.

• Speak Kindly to Yourself: Notice when your inner critic pipes up. Instead of berating yourself, try asking, "What would I say to a close friend in this situation?" Practice responding with that same kindness.For help on this, read our blog on "How to Quiet Your Inner Critic".

To Build Emotional Awareness 

Learning to self-regulate our emotions is a lifelong practice, but one that can offer insight and compassion to how we show up in the world. When emotions feel overwhelming, it can be hard to know where to start. Journaling offers a safe space to process your thoughts and feelings without judgment. If you’re trying to work through big emotions, try these practices:

• Daily Check-Ins: Spend 5-10 minutes writing about what’s on your mind. Ask yourself questions like, "How am I feeling today? What do I need right now?"

• Body Connection Prompts: Tune into your physical self, too. Try questions like, "Where do I feel tension or ease in my body? What is my body trying to tell me?"

Remember, journaling isn’t about creating beautiful entries or solving all your problems—it’s about showing up for yourself. If you feel held back by self consciousness, practice ripping up or throwing away your entries after you write them–you’re not writing to preserve history, you’re writing to get curious about yourself.

To Reframe Your Relationship with Movement

Moving your body can be a powerful tool for connecting to yourself and managing anxiety and depression symptoms, but only when approached with care and respect. Exercise does not need to be about punishing yourself, changing your body, or meeting external goals–in fact, gentle movement is most beneficial for you when it’s motivated by a desire to meet your body’s needs, not to punish it for not being what you think you should be. Try to:

• Find Joy in Movement: Focus on activities that feel good for you–both physically and emotionally. This might mean dancing in your living room, taking a walk to clear your mind, or stretching in a way that releases tension. You don’t need to join a gym or follow a strict schedule or work with a trainer. You just need to notice what’s happening within you to get curious about how to meet your body’s needs.

• Listen to Your Body: Some days, rest is just as valuable as movement. Ask yourself, "What kind of movement feels supportive today?" Maybe the answer is a few deep breaths, and that’s okay.If you're exploring movement, let it be an act of care—not obligation.

Seek Support When You Need It

Despite how it sounds, self-care does not mean doing everything on your own. One of the most powerful acts of self-care is reaching out for support when you need it. Whatever you’re navigating, therapy can offer a space to process, heal, and grow.

Creating a Toolkit That Works for You

Your self-care toolkit doesn’t need to look like anyone else’s. Maybe yours includes journaling and quiet walks, while someone else’s includes movement, deep breathing, and or joining a hobby sports league. What matters is that your tools feel accessible, compassionate, and responsive to your needs.

Be gentle with yourself as you create a toolkit that nourishes your mental wellness.

If you’re ready to explore additional support, we’re here to help. Reach out to a therapist today to take the next step on your wellness journey.Contact Us to learn more about how we can support you.

Leaning Into the Season: How to Embrace Rest in Winter

Do you feel a bit at odds with yourself during winter?

In a world that prioritizes productivity above all else, the natural rhythm of winter can feel at odds with our cultural expectations. While there are of course the serious concerns of seasonal affective disorder and managing the ways in which that impacts our daily wellness, but winter can often feel like a challenge because it’s asking us to remember that we’re beings of nature, not machines who can work at an endless pace. Winter demands we slow down and rest, and we struggle the most when we’re not able to engage with those needs.  

What if winter isn’t a time to push through, but an invitation to slow down? Even if we can’t get there fully, like bears hibernating until spring, can we meet our need for slowness and rest this season halfway? Can we learn to welcome a season of rest? Embracing rest during this season can be a radical act of self-care and healing.

What are the Barriers to Rest?

Our relationship to rest is shaped in part by the social and cultural norms we’ve internalized, by observing them in action in those around us. In a society reliant on white supremacist capitalist ideals, we’ve learned that we earn worth through productivity and accomplishment. The extension of that thought, is that instead of deserving rest because we exist and all beings need rest, we must earn it. We are praised for being busy, for hustling, and idealize those who  “push through” adversity, when in reality many folks cannot push through the obstacles in their path because they are systemic inequalities that only compound any obstacles encountered. 

The function of this is to keep us tired, lacking self esteem, not knowing how to take care of ourselves because it has never been a priority, and constantly feeling as though we need to prove our worthiness through running ourselves ragged. (If you’re interested in exploring the connection between capitalist culture and white supremacy, Tricia Hersey, founder of the Nap Ministry, explores just that in her book Rest is Resistance: A Manifesto.) 

This cultural relationship to rest is only one part, but often our personal and family histories only reinforce this toxic imbalance. Think of the environment you grew up in, did those in a caretaking role prioritize rest for themselves? Was rest viewed as a reward, or something that was nice when you were able to do it, but not a necessity? 

We’re often getting the same anti-rest messages on a micro level in our families and communities as we are from our culture at large. It may not be on purpose–while there is a larger function to keeping folks exhausted within capitalism, the lack of rest, or the inability to prioritize rest on a micro level is often due to the constraints of capitalism, where people are struggling to pay their bills, while working more than ever. 

Recognizing these patterns can help us understand why leaning into rest feels so difficult. Therapy can provide a supportive space to explore these histories and begin rewriting the narratives that no longer serve us.

The Challenges of a Slower Season

While it can be a calling to slow down and embrace rest, winter presents its own set of obstacles to navigate. The shorter, darker days make it hard to maintain energy and motivation through the day, while Seasonal Affective Disorder (SAD) can negatively impact mood, sleep, and daily health. Because of this–and our toxic relationship to rest–winter often becomes a season of struggle. We push ourselves to maintain the rhythms of our usual lives, even when our bodies,our minds, and our environment are all signaling the need to slow down.

But humans aren’t machines, and we can’t try to operate as though we are. We’re beings of nature, and just like everything in nature, we need seasons to rest. Nothing in nature grows or blooms all year long, so how could we?. This season of rest lays the foundation for growth and renewal in the spring. What if we allowed ourselves the same grace?

Unpacking the roots of our discomfort with rest is a powerful act of healing. 

Tips for Embracing Rest in Winter:

Give yourself grace if these practices don’t come naturally to you–we’re all unlearning and remaking our relationship with rest the best way we’re able to. Don’t give up on them if they’re hard. Give yourself permission to let go of the need to achieve:

1. Honor Your Natural Rhythms: Listen to your body and mind, and notice when they’re asking for rest. Try to take note of what your body’s patterns are. When do you have the most energy? Can you embrace that as your “productivity” time, and allow yourself moments of rest and ease in the times your energy wanes or struggles to show up? Can you shift your daily routine for a season to make room for these needs? 

2. Create Rest Rituals: Build small moments of rest into your day. They can be small things like lighting a candle, brewing a cup of tea, or spending a few minutes in quiet reflection. Try to keep a list of small ways you find rest through your days that you can turn to when you mind itself is too tired to come up with one. You can also use these small moments to signal to your body that it’s time to transition into resting mode.

3. Remember rest serves a function: We are socialized to see rest as a luxury, or even a waste of time. But without rest, we cannot fully show up in other areas of our lives. Rest allows our mind to wander, strengthening our creativity and sense of self, and allows us time to tend to our body, which has needs that can’t be met when we’re productive. Remember rest nourishes you and enables you to show up more fully in other areas of your life.

4. Seek Connection: You are not alone in your need for rest. Can you give a friend or loved one permission to rest with you, and in turn be granted permission from them to rest? Winter can feel isolating, and that isolation can make it hard to treat ourselves with the kindness we deserve. Relying on loved ones can be mutually beneficial as you start to rework your relationship with rest. 

Embrace the Gift of Winter

Winter invites us to pause, reflect, and restore. By leaning into this season and embracing rest, we can learn to honor the natural rhythms of our lives, and feel more assured in ourselves and our self worth. 

Are you struggling to keep up with the demands of everyday life during the winter? You’re not alone, and working with a therapist can help give you an outlet and find ways to cope in the winter months. Reach out to our office today for more information or to schedule an appointment with one of our clinicians. 

Dealing with Food and Body Image Stress During the Holidays

Do you find yourself stressing about food and your body during the holidays?

You’re not alone. The holidays can be a happy, exciting time of year, but they can also be a source of major stress, especially around food and body image. In a world that glorifies unrealistic beauty standards, it's no wonder that so many of us feel an immense sense of pressure about how we look and how others perceive our bodies. This is particularly during the holidays when food-based social gatherings and family interactions are in full swing. 

Why is body image so complicated?

The term “body image” refers to the thoughts, feelings, and beliefs we hold about our bodies. It’s influenced by a mix of personal experiences, cultural messaging, and societal standards. For many of us, body image is complicated, especially in a culture that idealizes unrealistic and exclusionary beauty standards, particularly for women. 

Our society often equates worthiness with appearance. Our culture values thinness, youth, whiteness, and wealth above all else. These harmful ideals make it difficult—if not impossible—to feel at home in your body. If you've ever felt "not good enough" because of how you look, you're experiencing the effects of these cultural pressures.

The holidays can intensify these feelings. Holiday gatherings often come with comments about appearance from family members, unsolicited advice about food, and the pressure to look a certain way in photos or at events. For those navigating disordered eating or eating disorder recovery, these pressures can feel even heavier.

Why are the holidays so stressful, anyway?

The holidays are supposed to be a fun, relaxing time, but that’s often not the experience people actually have. No matter what holidays you celebrate, the holiday season is steeped in traditions, many of which revolve around food. While sharing meals can be a source of joy and connection, it can also bring up things like: 

• Food Anxiety: Whether it’s facing judgment for how much or how little you eat, navigating fear of certain foods, or feeling triggered by diet talk, food-centric events can feel overwhelming.

• Body Comments: Many people dread the comments they receive on their bodies during holiday celebrations. Relatives or friends may feel entitled to comment on your body, often under the guise of "concern" or "compliments." These comments can be triggering, even if they’re well-intentioned.

• Recovery Challenges: If you’re working on healing your relationship with food and your body, the holidays may stir up old habits, fears, or negative self-talk around your appearance. The holidays tend to be a difficult time for those in recovery from eating disorders or disordered eating. 

• Family Dynamics: Being around family can bring up childhood wounds or patterns, particularly if body shaming or diet culture were a part of your upbringing. These dynamics can make it difficult to maintain your boundaries and values around food and your body. 

It’s okay, and normal, to feel a mix of emotions during the holiday season. You might be excited to see folks you don’t normally get to see while also dreading the food and body commentary. Acknowledging that the holidays are complicated—and not always picture-perfect—is an important step toward treating yourself with compassion. While you can’t control every situation or every comment, you can take steps to protect your well-being. 

Here are some strategies to help you navigate food and body image stress during the holidays:

Be clear about your boundaries

You have the right to protect your peace, and it’s okay to have boundaries about what you will and won’t accept. If you’re not comfortable discussing your body, food choices, or appearance, you can let others know in advance. Remember that boundaries outline what you will do - not what someone else will do. Try phrases like:

• “I’m not comfortable talking about my body. Let’s focus on catching up instead.”

• “I’d rather not discuss dieting. Can we talk about [other topic]?”

• “If you continue to talk about my body that way, I will have to walk away.”

Create a game plan for mealtime

If you’re anxious about food-focused gatherings, it can help to plan ahead. Imagine the event in your head, and come up with options for each different scenario you’re worried about. It can be calming to know that you have a plan in place ahead of time. Think about how you’ll respond to family and friends who bring up difficult topics. Make a plan for how you’ll nourish yourself throughout the celebration. This might include eating regularly throughout the day (even if there’s a big meal coming up), practicing mindfulness during group meals, or bringing a dish that feels safe and satisfying for you, regardless of what everyone else is eating. 

Think about who you can lean on

We all need support, and knowing you have someone you can talk to outside of the situation can be comforting. Choose one or two supportive people to lean on during holiday events that you’re worried about. This could be a partner, friend, or therapist. Let them know how you’re feeling and what you’re concerned about.  Remind yourself that you can ask for help if you need it—whether that means stepping outside for a breath of fresh air or figuring out how to redirect a tricky conversation. Think about what kind of comfort you’d like during difficult holiday moments, and communicate those needs to your support person so they know how to show up for you in a way that feels supportive. 

Don’t be a jerk to yourself

You might not get through every holiday moment without feeling triggered, and that’s okay. What’s important is that you treat yourself with compassion. When upsetting emotions come up, treat yourself with the same kindness you’d offer a friend, or even your younger self. If you find it hard to treat yourself with kindness, remind yourself:

• “It’s okay to have a hard day.”

• “My worth is not defined by my appearance.”

• “I’m allowed to take up space, exactly as I am.”

Consider limiting social media

Social media is a highlight reel, but it’s hard to remember that when you’re upset. Scrolling through perfectly curated holiday photos can increase feelings of inadequacy and comparison, instead of being a cheerful reminder of the season. Consider setting boundaries with social media or unfollowing accounts that promote diet culture or unrealistic beauty standards, especially during emotionally vulnerable times like the holidays. 

Get help from a therapist

Working with a therapist who understands food and body image issues can provide a supportive space to process your emotions, identify triggers, and develop tools to navigate the holidays with confidence. If disordered eating, body image struggles, or family dynamics feel overwhelming, therapy can be a game-changer for finding peace and healing.

If you're finding this season especially difficult, consider reaching out to a therapist who practices from a weight-neutral, compassionate lens. You deserve support, healing, and the freedom to exist in your body without judgment—during the holidays and every day.  Contact our office today to make an appointment!