The Therapist Diaries

Hello and Welcome Back to The Therapist Diaries,  People that know me know that technology is not my best friend. I am definitely a paper and pen kind of girl, however as a therapist working with teens and young adults, I am a big believer that mental health support doesn’t only happen in the therapy room. While apps will never replace therapy, the right ones can be powerful tools that help you build skills, stay grounded, and feel supported between sessions. Below are five mental health apps I often recommend to clients. Each one serves a slightly different purpose, so think of these as options, not “shoulds.” As I always say, take what serves you, leave what doesn’t. Headspace – For building a meditation habit that actually feels doable What it is: Headspace is a guided meditation and mindfulness app designed to make meditation approachable, even if you’ve never done it before. Why I recommend it: Clients often tell me they want to meditate and feel grounded but feel overwhelm...

 Hello and Welcome Back to the Therapist Diaries,  Have you ever found yourself doing the very thing that pulls you away from what you want most? Maybe you procrastinate on something important, push away people who care about you, abandon goals right as they start to feel possible, or repeat patterns you promised yourself you were done with. If so, you’re not broken, and you’re not alone. This is often what we call self-sabotage , and it’s far more common (and understandable) than most people realize. As a therapist, I want to start with this: self-sabotage is not a character flaw . It is usually a learned survival strategy that once made sense, even if it no longer serves you now. Self-sabotage refers to behaviors, conscious or unconscious, that interfere with our goals, values, or well-being. These behaviors might look like: Procrastination or avoidance Perfectionism that keeps you stuck Negative self-talk or harsh inner criticism Pushing away people closest to us  Stay...

Hello and Welcome Back to The Therapist Diaries,  We’ve all been there: you pour your time, energy, and heart into something, whether it’s a new job application, a relationship, a creative project, or even a personal goal, and despite your best efforts, it just doesn’t work out. The promotion goes to someone else. The relationship ends. The exam you studied for doesn’t go the way you hoped. It’s normal to feel disappointed, frustrated, or even defeated in these moments. Disappointment is a very human emotion, but it doesn’t have to define the way you move forward. Why Disappointment Hurts So Much When we invest in something, we’re not just investing time or effort, we’re also investing hope . Hope bridges the gap between despair and possibility, it keeps us tethered to the idea that things can improve, even in our darkest moments. It fuels resilience, giving meaning to struggle and endurance in the face of uncertainty. Hope is deeply personal, stirring powerful feelings of vulnerab...

  Hello and welcome back to The Therapist Diaries!   September is Suicide Prevention Awareness Month, a time when we are collectively reminded of something that should never leave our hearts: every life matters, every story is still unfolding, and every person deserves the chance to keep writing their journey. This month can feel heavy. It brings awareness to a topic many of us find difficult to sit with, let alone talk about. Suicide is one of the most complex human struggles, it can carry layers of mental health challenges, trauma, societal pressures, isolation, grief, and silence. Yet, at its very core, suicide prevention is about hope. It’s about remembering that no matter how many painful chapters you have endured, your story is not finished. As a therapist, I have seen how powerful it can be when people begin to believe their narrative is worth continuing, even if right now it feels full of hardship. Healing rarely looks like erasing the past or pretending the pain didn’...

  Hello and welcome back to The Therapist Diaries,  I want to start today’s post with a quick check-in. Take a deep breath and gently ask yourself, How am I feeling? What do I have to do today? Am I in the best mental space to do it? This is actually a small but powerful task my own therapist suggested to me. One that has become a kind of lifeline on chaotic days. It acts as a grounding tool, gently pulling us back to the present moment. But more than that, it gives us permission to be honest with ourselves. To admit when we’re not okay. To notice what we’re holding. And to not push ourselves past our limits just to keep up appearances. It’s a moment of self-kindness, and today, I needed that reminder. Lately, I’ve been reflecting on how easy it is to internalize someone’s criticism, even when I logically know it says more about them than me. One negative or critical comment can take up permanent residence in my mind, echoing, twisting, expanding,while kind words slide off lik...

Hello, and welcome back to The Therapist Diaries!  One of the most common questions I get asked during therapy sessions is, “What can I do when I feel overwhelmed?” And let me tell you, it’s a great question.  My boyfriend and I have this thing where we tell each other to "woosah", a reference straight from Bad Boys II . Now, before you start picturing us in a high-speed car chase, let me clarify it’s mostly just a fun little way to hit the reset button when things start to get too much. It’s funny, we laugh, and boom, the stress melts away... well, sort of. But here’s the kicker: there’s actually some solid therapeutic technique behind that "woosah" moment. It’s not just a random Hollywood reference. It taps into mindfulness strategies and relaxation practices that can really help when you’re feeling frazzled.So, while we’re not out here solving crimes in Miami, we are practicing some legit stress management.  As a therapist, I find myself teaching certain tools o...