Boundaries are the invisible lines we draw around ourselves to protect our physical, emotional, and mental well-being. They are the framework that defines who we are and how we interact with the world. Establishing and maintaining boundaries is crucial for cultivating healthy relationships, fostering self-respect, and nurturing personal growth. Setting boundaries is not about building walls or shutting people out; instead, it’s about creating a space where we feel safe, respected, and valued. It’s an act of self-care, allowing us to define our limits, communicate our needs, and take responsibi ..read more

Adolescents who identify as lesbian, gay, bisexual, transgender, or members of the queer community (LGBTQ+) are at a greater risk for developing mental health issues due to minority stressors. Minority stressors are experiences and events related to being a minority that result in disturbance or maladjustment. Examples of minority stressors are the expectation of rejection, direct experience of discrimination or prejudice, and internalization of negative attitudes in society. There are numerous ways that you can support an adolescent who identifies as a member of the LGBTQ+ community. This pos ..read more

By Juli Hishida, PhD Mental health, like physical health, requires an honest assessment and daily practice to see change. At the same time we are busy humans, juggling an endless list of to-dos, to-don’ts, and dream projects we can never seem to prioritize. After the bare minimum of work, school, childcare, eldercare, and eventually rest, our mental health habits may take a back seat. Mental health habits include meditation, mindfulness, relaxation, leisure, deliberate social connection, self-reflection, journaling, and connecting with nature. Most of these require dedicated effort and time. A ..read more

By Dr. Neduveili With the fall and winter months approaching, it is not uncommon for many of us to notice changes in our mood. Many of us may notice feeling more down/sad, lower on energy, or more anxious than usual. This phenomenon has been more commonly called “autumn anxiety” or “winter blues” where mood changes or unpleasant sensations occur as the weather becomes cooler and exposure to sunlight decreases (e.g., Cassata, 2019; National Institutes of Health, 2013). Lower levels of sunlight have been connected to decreases in levels of serotonin (e.g., Cassata, 2019; Cleveland Clinic, 2022 ..read more

While our breath is one of the most important functions of our body, it is something that we do not often think about because it happens automatically. There is an abundance of evidence which shows that your breath can be used to increase mental and emotional well-being.  When we are stressed, overwhelmed or experiencing anxiety; slow, deep breaths send a signal to your nervous system to settle and calm down.  This deactivation of the nervous system allows your body to increase oxygen intake, slow your heart rate and release bodily tension.  Mindful practice of breathing can ben ..read more

While it would be a vast under-statement to say the pandemic “took a toll on us,” how do we navigate returning to our pre-COVID life?  Many individuals vastly underestimated the changes and impacts COVID created.  The world was not prepared for the potential psychological effects COVID would produce.  After months of being in lockdown and having our weekly routines uprooted, a subtle “unwellness” began to manifest within our minds and bodies.  Reports of depression, stress, anxiety, worry, and other issues significantly increased for people months into the pandemic. The co ..read more

In light of the Olympics, a lot of attention has been paid to the recent mental health focus in athletics. A lot of attention and judgment have been directed toward Simone Biles and her choice to step out of the competition for the sake of her team. You may have even had some judgment about it, which is okay—that’s part of what this kind of topic raises in terms of discussion. In addition, you see an athlete like Michael Phelps, who has also spoken about his mental health issues and also encouraged other people to seek professional help. There is something universal in the experience of crip ..read more

Influential Psychologists and Their Contributions to the Field Over the last few months, we have observed Black history, women’s history, and promoted mental health awareness. In spirit of continuing to honor diversity as we move toward Juneteenth celebration, let us take a moment to highlight the valuable contributions of psychologists who have made tremendous impacts within the field of psychology and black mental health. For example, Dr. Francis Cecil Sumner, PhD was the first African American to receive a PhD in psychology. His research focused on racial bias and justice within the educat ..read more

People have different views of what a healthy relationship looks and feels like.  However, we can all hopefully agree that trust and communication are pillars of successful partnerships! We often hear people discuss how important trust is to relationships. Communication is equally as invaluable as it is the pathway to knowing and understanding our partner. Intimacy is fostered through communication- even when it’s hard and complicated!  Instinctively, having conflict in relationships may prompt us to want to move away from our partner but communication amid conflict can allow us to m ..read more

Holidays are often stressful times, and for those who have complex or disordered relationships with food, holidays can be particularly anxiety-provoking. Here are some suggestions for how to cope with the holidays, soothe yourself, and manage your thoughts and behaviors.  Remember this acronym: H.A.L.T. Hungry, Angry, Lonely, Tired. During the holidays, we might experience all of these things, and all of these things are potential triggers for disordered eating. We are more likely to overeat, restrict, or engage in other disordered eating habits if we are overly hungry, feeling angry with ..read more