Sophia's Posts, Self Care & Mindfulness
Becky White George
Can’t Stop Overthinking?

Overthinking can feel like a never-ending loop, keeping you stuck in a spiral of rumination and anxiety. It can be exhausting, overwhelming, and frustrating—especially when you know it’s unhelpful, but you just can’t seem to stop.

Can’t Stop Overthinking?
Helene's Posts, Relationships & Communication
Becky White George
15 Traits of Successful Couples

While every couple is unique, the happiest and most connected ones share key habits that keep their love strong. Here are 15 simple but powerful traits that can help you and your partner build a relationship that feels safe, joyful, and deeply fulfilling.

15 Traits of Successful Couples
Kalie's posts, Self Care & Mindfulness
Becky White George
Stuck With Journaling?

I know how powerful a journaling practice can be - not just because of the research behind it (improved emotional regulation, reduced stress, and increased self-awareness), but also because of my own transformative experience. Journaling has helped me feel more grounded, tune into my inner voice, and get clearer on my goals for the future.

Stuck With Journaling?
Relationships & Communication, Sophia's Posts
Becky White George
Cycle of Narcissistic Abuse

For those in a relationship with someone who has narcissistic tendencies or NPD – whether a parent, partner, or close friend – the experience can feel captivating, destabilizing, and difficult to navigate. Long-term relationships with these individuals can leave a profound and long-lasting effect.

Cycle of Narcissistic Abuse
Helene's Posts, Relationships & Communication
Becky White George
Breaking the Cycle: EFT

We’ve all been there—stuck in the same old argument that keeps resurfacing no matter how hard you try to move past it. Maybe it starts over something small, like chores, but it spirals into something much bigger, leaving both of you feeling hurt and disconnected. If this sounds familiar, you’re not alone. These recurring arguments can leave even the most loving couples feeling stuck. The good news? Emotionally Focused Therapy (EFT) can help you break the cycle.

Breaking the Cycle: EFT
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The Vase

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The Vase

In my work as a therapist, I’ve noticed many clients experiencing a  lack in their sense of self. Those who struggle with their sense of self tend to feel directionless, are overly self-critical, have low self-confidence and self-esteem, feel disconnected from their true identity, and prioritize others’ needs over their own. Though a lack of sense of self can manifest in different ways, the last piece of prioritizing others’ needs over their own is what ties all these clients’ experiences together. Almost all of my clients who struggle with their sense of self are people-pleasers.

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Rewiring Your Brain for Success

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Rewiring Your Brain for Success

Imagine this: You’re about to speak in front of a group of people, and suddenly, your body seems to have a mind of its own. Your heart starts pounding, your palms get sweaty, and there’s that unmistakable fluttering sensation in your stomach. 

Does this feeling sound familiar? Maybe it is set off by the fear of spiders, heights, or flying, but most of us have something that can make us feel paralyzed by fear. 

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Holding Multiple Emotions at Once

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Holding Multiple Emotions at Once

In the last six months, I have experienced both the most joyous and most painful moments of my life, often in the same week, day, or even hour. I have cried holding friends and then found myself doubling over with laughter within the same embrace. I have celebrated unions of love while mourning those who weren’t there to celebrate with me. I have intellectually understood the concept that we can hold multiple emotions at once, but this year taught me to truly notice and appreciate the way my heart has been able to stretch in new ways to hold these intense, often conflicting experiences. 

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Taking Laughter Seriously

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Taking Laughter Seriously

Laughter is a gift that keeps on giving in our social relationships. When we bond through humor, oxytocin is released, causing us to feel more connected and less anxious. I’ve deepened my relationships through the ever-growing list of “inside jokes” and recognize how powerful shared humor is in increasing feelings of trust and vulnerability.

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Positive Affirmations

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Positive Affirmations

When thinking about positive affirmations, what comes to your mind? Do you cringe at the thought of standing in front of the mirror and complimenting yourself? Do you feel yourself saying, “I’ll never believe these statements.”

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Restructuring Sleep Thoughts

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Restructuring Sleep Thoughts

You’re lying in bed, staring at the ceiling, watching the clock tick, and you start counting the hours of sleep and panicking about the next day if you don’t fall asleep this very second. Is this a familiar experience to you? I know it is for me. All my life, I’ve self-described as “a bad sleeper.” I struggle to fall asleep, stay asleep, and wake up feeling energized. After years of trying different techniques with minimal success, I was introduced to Cognitive Behavioral Therapy for Insomnia (CBT-I).

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The Cognitive Triangle

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The Cognitive Triangle

There has been a lot of buzz around Cognitive Behavioral Therapy (CBT) in the past several years, and many great self-help books and mental health apps have centered around the concepts of CBT. A key component of CBT is the Cognitive Triangle. This is the concept that thoughts, feelings, and behaviors all work together to influence each other. By working to target any of the three points on the triangle, it will naturally impact the other two. In therapy, the most common means of doing this is by challenging irrational thoughts in order to change feelings and behaviors. 

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Behaviors and Identity

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Behaviors and Identity

Through much of my work with clients, I understand the importance of creating a distinction between behaviors and identity. In a recent session, a client expressed the cognitive dissonance they were experiencing due to the polarity of respecting and admiring their partner yet finding their current behaviors to be very off-putting. Having an awareness of the duality of a person’s character and behaviors can go a long way in increasing compassion, understanding, and communication.

Nurturing Your Intuition

Nurturing Your Intuition

Throughout my adult life, I have continually sought to connect with my intuitive nature and cultivate grounding and mental clarity. These 5 practices have supported me in deciphering my intuitive voice from my ego voice. If they aren’t already part of your practice, try them out, and they may help you hone your wise intuitive voice too! 

 

Start With You. Today.