Cognitive Distortions in Relationships Fraught with potential problems, hurt feelings, and misunderstandings, sustaining a relationship over the long haul can require a lot of effort. One of the most valuable assets we can bring to a romantic relationship is a concept from psychology called psychological flexibility, the ability to think about things from a number of different perspectives. We can develop psychological flexibility by being more mindful of the ways we make sense of situations, considering more adaptive perspectives. One way of developing thinking more conducive to a healthy rel ..read more

In a world filled with constant challenges and uncertainties, struggling with anxiety is a common occurrence and can often take center stage, taking a toll on our peace of mind. However, with positive affirmations and positive statements, we have a powerful tool to navigate the complexities of our minds. Here, we'll guide you through the transformative practice of positive affirmations, offering a roadmap toward a more peaceful and balanced life. As we explore the profound impact affirming our own strengths and embracing optimism can have on our mental health, we invite you to embark on a voy ..read more

Definition of Keystone Habits Keystone habits are changes or habits that people make and, when adopted and nurtured, trigger a domino effect of positive changes in various areas of one's life. Journalist Charles Duhigg coined the term to refer to these small changes that have the potential to transform your life. They have the power to transform not only our daily routines but also our mindset and overall well-being. Through the power of habit, we can more easily maintain these changes over time, seemingly without effort.  What makes a habit a keystone habit? They are habits that hav ..read more

There are a number of powerful interventions that come from CBT for emotion regulation and distress tolerance. One of the more popular CBT interventions designed to regulate mood quickly and feel calmer is also one of the easiest to practice, the half-smile. Half-smile is a simple CBT technique that has powerful effects in reversing overwhelming emotional states such as depression, anxiety, and anger. Like many newer CBT techniques, it is an “outside-in” approach, meaning it uses concrete behavioral strategies to induce change in internal states, like thoughts and feelings. Emotion Regul ..read more

Does EMDR Therapy Work? The truth about a very popular, and very controversial therapy. Davidson, P.R., & Parker, K.C.H. (2001). Journal of Consulting and Clinical Psychology Post-Traumatic Stress Disorder (PTSD), a condition that can profoundly affect individuals who have experienced trauma, is a critical concern in the field of mental health. Its prevalence is alarming, with millions of people worldwide grappling with its debilitating symptoms. The importance of providing effective and evidence-based treatments for PTSD cannot be overstated. Several treatment modalities have emerged as ..read more

The "Act As If" Technique The “act as if” skill has received a lot of attention recently, mostly from the new age movement, claiming that the skill can be a way to influence “the law of attraction.” Whether or not this is true remains to be proven. However, “act as if” does have some research support as a cognitive-behavioral intervention. Cognitive-behavioral therapy (CBT) has long been a cornerstone of modern psychology and psychotherapy, offering individuals practical tools to understand and improve their mental well-being. Within the vast landscape of CBT, one particular technique known a ..read more

What is Cognitive Reappraisal Everyone experiences anxiety and sadness now and then. As long as you have a brain and a spinal cord, you'll prone to experiencing unpleasant feelings, and for good reason. Negative emotions signal that something is important or that something needs to change. Sometimes, however, emotions become so intense they overwhelm us and don’t serve any useful function. Sadness leads to depression. Anxiety becomes panic. Anger turns into aggression. In cognitive behavioral therapy, there are numerous psychological skills to modulate overwhelming emotions. Cognitive re ..read more

Can’t Get Started? End Procrastination with the 5-Minute Rule Struggling With Procrastination Welcome to our comprehensive guide on conquering procrastination with the powerful Five-Minute Rule. Procrastination, the timeless adversary of productivity, affects many of us at some point in our lives. Procrastinating has the potential to derail so many aspects of our lives. From what we are able to achieve or complete at work, to developing a regular exercise habit, postponing inevitable tasks can waste a lot of our time and reduce the quality of our lives. Although procrastinating is a thor ..read more

The age of 5G is upon us, and we may be the worse for it. Along with all the technological advances we have seen in the past dozen years, we have also seen significant increases in anxiety, depression, and social isolation. There are a number of reasons for the uptick in the mental health issues, but one has become especially prominent in recent years: Doomscrolling. Doomscrolling (aka doomsurfing) is the repetitive behavior of scrolling through bad news story after bad news story, almost as though we’re addicted to it. Doomscrolling has been shown to have negative effects on short-term and lo ..read more

by Suraji Wagage, PhD, JD The global coronavirus pandemic has altered the way we live, adding a layer of uncertainty to our lives and increasing feelings of worry, anxiety, and depression. COVID-19 has begun to occupy nearly every headline and news story. Gathering places—gyms, bars, restaurants, workplaces—are being shuttered, and health experts discourage leaving the home for non-essential reasons and coming into close contact with other people. You or someone you know may have lost their job, and financial worries may be mounting. Within this new reality, you may find yourself, like many o ..read more