I moved to the Midwest several years ago and the first few winters were a struggle. Come October, my energy would plummet and I would experience a twinge of the winter blues. Sigh. I love my life in Chicago, so I made it my personal mission to learn to live in harmony with winter.

Worry isn’t necessarily a bad thing; it can motivate us to take action in order to avoid potential pitfalls. But when it becomes pervasive it can take us out of the present moment. So what do we do?

You can’t delete your perfectionistic programming, but you get better at noticing your tendencies, switching gears, and building new patterns of responding. One of the tools that helps with this process is the practice of recognizing and labeling “Performing” vs. “Learning” Mindsets.

We tend to think that being hard on ourselves is necessary to make change and keep us from becoming complacent. But what does your direct experience tell you about those moments of harshness?

Urge Surfing can help you abstain from the behaviors you’re committed to stopping. It’s backed by research and can be helpful for a range of addictive behaviors including substance use, smoking, spending, skin picking, binge eating, etc.

One of the biggest predictors of treatment outcomes is the quality of the therapeutic relationship, but what exactly does that mean?

In pop culture we use the word “burnout” to describe a whole spectrum of work fatigue, from having “a case of the Mondays” to being incapacitated. So let’s start by aligning on a definition.

Dialectics is the concept that two opposite ideas can both be true at the same time. It can help reframe thoughts and improve interpersonal communication.

Procrastination is often framed as a lack of willpower. Western society loves to spout the virtues of self-discipline and chastise those who “fail” at it. In actuality, procrastination is a little bit different.