Sophia's Posts, Self Care & Mindfulness
Becky White George
Finding Self-Compassion

We often seek validation from others when we feel vulnerable, believing that external reassurance will quiet our inner critic. But the truth is, while reassurance from others can provide temporary relief, the most enduring compassion comes from within. Listening to and elevating the voice of our inner advocate is the most effective way to challenge negative self-talk and increase self-compassion. 

Finding Self-Compassion
Atalie's Posts, Self Care & Mindfulness
Becky White George
Cultivating Confidence

The word confidence comes from the Latin breakdown of the word: con' (with) and 'fidere' (trust). In essence, confidence is a trust in yourself. In order for others to witness you as a person with confidence, you must first develop that trust in yourself.

Cultivating Confidence
Jessica's Posts, Trauma and Mental Health
Becky White George
Lesser-Known ADHD Symptoms

When we think of ADHD, the more recognized symptoms of inattentiveness and hyperactivity come to mind. While these are core aspects of the disorder, many other symptoms and traits can go unnoticed. These lesser-known manifestations can significantly impact those living with ADHD, yet they’re rarely recognized or discussed.

Lesser-Known ADHD Symptoms
Atalie's Posts, Self Care & Mindfulness
Becky White George
The Nuanced Meaning of Words

Words are powerful. Often, their connotation outweighs their denotation. Throughout my learning as a human and as a therapist, I have found three words that stand out for their interpretation in an uncompromisingly negative light. These three words, “Control,” “Anxiety,” and “Ego” certainly do have negative attributes to them, however, they simultaneously have immensely important protective functions.

The Nuanced Meaning of Words
Kalie's posts, Self Care & Mindfulness
Becky White George
Too Old? Think Again

When it comes to ageism, these beliefs can be incredibly restrictive. For instance, they can prevent people from pursuing new hobbies, career changes, or educational goals. They can also devalue the contributions of individuals, lead them to doubt their abilities, and exclude them from opportunities they are perfectly capable of.

Too Old? Think Again

depression

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Rest is Productive

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Rest is Productive

As I type out these words, I find myself feeling overwhelmingly tired and in need of rest (in part due to the record-breaking heat wave taking over Los Angeles)… and so, I find it fitting to write about my experience. In this oppressive heat, I feel an all-encompassing sense of fatigue, trouble concentrating, eyelids drooping, and muscles feeling immensely heavy as I melt into the couch. Do these sensations sound familiar? As humans, we all need rest. That much is clear. So why do so many of us have such a hard time allowing ourselves to stop, slow down, and rest?

Over the years I’ve heard, and likely uttered, phrases such as, “I don’t have time to rest,” “I have too many things to do,” “I have no reason to feel tired,” “I don’t want to be lazy,” “I feel guilty when I rest,” and so on.

The way our capitalistic society requires us to operate is ultimately not sustainable. We are not computers… and even our computers need time to recharge! —and, to add to this metaphor, even a fully charged computer will begin to overheat and freeze up if it’s running too many applications at once!

Let’s start by reframing rest as productive—and move forward from there.

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Coping with Illness

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Coping with Illness

Flakey pie crust bakes in the oven and the aroma of cheese and tarragon wafts around me as I sit in my kitchen nook at sunset. Since childhood, the veggie pot pie has been one of my favorite dishes. I am instantly comforted whenever I smell it cooking in the oven. When I’m feeling under the weather, I find comfort in nostalgic smells.

I finally got COVID. After being quite cautious during the last 2.5 years of the pandemic, I was frustrated to ultimately get COVID simply from going about my everyday routine. When I get acutely sick, I tend to go through rapid stages of the grief cycle.*

First, I tend to go into an initial denial phase and tell myself, "oh, I am just tired," and then push forward with my responsibilities at home and with my virtual work.

Second, I get angry and think, "Oh, no. I might be sick. How could I let myself get sick at a time like this?!"

And after the anger subsides, the bargaining comes: "If I can get better super quick…like in the next day…I promise I will do more meditation and yoga, improve my sleep and reduce my stress level so that I don't get sick again."

Then comes the depression when the symptoms quicken, as I mope in bed and think, "Life is terrible. I am unhappy. What am I doing with my life? How did I get here? I don't care about anything anymore. I am so unmotivated. Am I depressed? Have I been depressed for months and not realized it? Nothing brings me joy anymore." Walking my dog and smiling with my latte just a few days prior now feel like a distant memory. The depression phase tends to be the longest as I lay in bed, and it feels like I have been this down and having these low thoughts for years.

I must decide during the depression phase to move into acceptance. The decision is to recognize that this pain and discomfort are temporary and that suffering and the depressive state are optional. I start to recall monks who meditate with discomfort and pain in the heat on top of a mountain. The sun will move from the hill, the day will cool, and the sweat will subside. Everything is temporary.

As time passes, I start to move into greater acceptance.

Here are five tips that helped me move forward from depression to acceptance to coping with acute illness, and eventually renewed joy:

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Post Covid Stress

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Post Covid Stress

I miss how I experienced my life Before The Pandemic or “BTP”. These days, my concept of time sometimes revolves around BTP and life After The Pandemic, or “ATP.”

I miss those long embracing hugs when first seeing a family member. I miss leaning in toward a friend at a coffee shop table and looking into their eyes as they share a story. I miss physical intimacy without the fear of getting sick. I miss signing up for workout classes at a local studio, sweating next to a workout friend, and feeling that shared sense of energetic community, without the fear that someone’s sweat will drip onto me and spread the virus.

BTP life used to feel balanced, joyful, harmonic, and expansive, whereas life ATP feels imbalanced, blah, chaotic, and cautiously small. It takes daily intentional effort to bring myself into balance and feel joy, harmony, and expansiveness.

As I write this, I am aware that I may be experiencing some of the symptoms of what mental health professionals are calling post-COVID stress or languishing. Some people have returned to a new normal and to the activities and routines they did BTP, including returning to work in person, hanging out often with friends and family, going to restaurants and events, attending workout classes, and traveling. Others, including myself, may continue to live a cautious lifestyle that looks noticeably different from BTP. Even if you have externally returned to BTP daily activities, you may relate inwardly to some of these post-COVID stress disorder symptoms.

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Tiktok Therapy

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Tiktok Therapy

The other day in a session, as I was trying to recall where I had recently heard about a specific symptom a client of mine was describing, I awkwardly realized I had just watched a video about it on Tiktok. Luckily, this happened with a Gen Z client who had taken to sending me relevant Tiktok videos in between sessions and we had a laugh together about my realization. A year ago, I could have never imagined saying “I saw it on Tiktok” in relation to mental health. Now, I find that more and more therapists are on Tiktok, and more and more clients come to session referencing videos they’ve seen. This realization got me wondering about the benefits and drawbacks of #tiktoktherapy, a hashtag that has 761 Million views. Here are some benefits and some drawbacks and cautions about Tiktok Therapy.

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5 Stages of Grief

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5 Stages of Grief

I suffered my first heartbreak during my senior year of high school. I was 17 years old and had just broken up with my first boyfriend. I never knew it was possible to feel so much pain. For weeks I called my friend Julia multiple times a day, crying, I sat in my car in the school parking lot, crying, and went to bed and woke up, crying. I had never really lost anything before, and grief wasn’t yet something I had encountered much in my life.

My mom, also a therapist, noticing me in my pain, told me about the Stages of Grief as described by Swiss-American Psychiatrist Elisabeth Kübler-Ross in her 1969 book On Death and Dying. For the first time in weeks, I was able to name the different waves of grief I was going through, and through this was able to experience some relief and stop crying every. damn. day.

Little did I know that I would return to the Stages Of Grief over and over again throughout my life as I moved through teenage heartbreak into adult heartbreak, and deaths of pets, friends, and family. The awareness of the stages of grieving helped soothe my aching heart throughout these different losses, and also helped me provide support to clients and friends alike to cope with grief at any stage.

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Your Worst Enemy

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Your Worst Enemy

The “double-edged sword” is the concept that the same qualities and characteristics about your personality that make you kickass at work, can also hurt you in your personal life. The very thing that makes you so successful at work can also get the way in your intimate relationships.

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Gratitude vs. Guilt

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Gratitude vs. Guilt

I often assign a gratitude practice to clients that are experiencing depression, but I have noticed that sometimes it backfires. When we are depressed, we notice negative things even more than the average person. This means that a depressed person would have to work even harder than a non-depressed person to absorb positive stimuli in their environment!

We know that people experiencing depression are often more tired, have less ability to focus and concentrate, lack motivation, and also spend a lot of their time feeling like a failure. So asking a depressed person to work so much harder to identify positive things, is sort of like asking a person who has never gone on a jog in their life to go run a marathon tomorrow.

This is all to say that sometimes, gratitude doesn’t work.

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Boosting Creativity

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Boosting Creativity

Do you ever find yourself lacking motivation or feeling as if you’re just going about your days in auto-mode? I know I definitely do, and increasingly so these past couple of years!

Throughout the past two years many of us have unwittingly found ourselves in an ongoing state of existing vs. living. Existing is a state of numbness, operating on perpetual autopilot and clinging onto any semblance of routine and normalcy. Living, as a contrast, is the state of total engagement with life, feeling the broad spectrum of emotions, and being open to creative potential. The experience of existing can lead to a life devoid of creative expression, or what we might call writer’s block, creative slowdown, or lack of inspiration.

If you feel that you are suffering a creative block, the good news is that creative potential exists within you. Engaging with it is the key to unlocking hope and purpose—the two elements needed to awaken us from existing and elevate us into living. Here are a few ways to tap into your why and, by doing so, boost your creativity:

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Mindfulness 101

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Mindfulness 101

Developing a mindfulness practice can feel impossible when operating in a society that determines our identities through how much we do rather than emphasizes the experience to simply be, but there are many ways to integrate mindfulness practices into your daily life, even amongst the never-ending demands.


Mindfulness techniques come in two forms: formal and informal.

Formal mindfulness techniques are those that are practiced in a specific setting with a distinct intention and method, such as meditation. Informal mindfulness techniques can be accessed at any point throughout your day, such as focusing on flavors as you eat or observing the breath as you drive.

Whether you have time to integrate formal mindfulness techniques into your daily regimen or just want to dip your toes into informal practices, here are some techniques you can start exploring today! I encourage you to experiment with different approaches, and to pick and choose the ones that interest you most as you begin your journey!

 

Start With You. Today.