Have you ever found yourself saying “yes” to too many things, feeling uncomfortable about something but going along with it because you didn’t want to “rock the boat”, or feeling like you can’t really be yourself with someone because they won’t like the “real you”?

Social anxiety is the feeling that you don’t belong, the belief that you won’t be accepted as you are, and the idea that you need to put on an act to “trick” other people into being your friend. It’s the thought that “If they got to know the real me, I wouldn’t be welcome here”. These feelings, beliefs, and thoughts aren’t necessarily true, but they feel true.

How to Overcome Catastrophic Thinking

By Jason Stewart, MS, PCC

Catastrophizing is a common cognitive distortion or unhelpful thought pattern where a person thinks and feels the worst possible outcome will happen. This type of thinking can cause anxiety, cloud judgment, hinder rational decision-making, and make everyday challenges feel overwhelming. Fortunately, we can learn to reframe these thoughts, feel grounded and present, and develop a more balanced perspective. Here are some key strategies to help you move through catastrophic thinking.

The Power of Compassionate Curiosity as a Therapeutic Tool

In the world of therapy and personal growth, few tools are as transformative as compassionate curiosity. This approach, which combines empathy with a genuine desire to understand, has the power to dissolve barriers, deepen connections, and foster meaningful change in both clients and practitioners.

What is Compassionate Curiosity?

Compassionate curiosity is the intentional practice of approaching others—and ourselves—with a blend of empathy and inquisitiveness. It involves setting aside judgment and assumptions to explore thoughts, feelings, and behaviors with kindness and genuine interest. Rather than seeking to "fix" or label, compassionate curiosity focuses on understanding the root causes of experiences and actions.

This mindset contrasts sharply with traditional modes of inquiry that can sometimes feel cold or clinical. Instead, compassionate curiosity acknowledges the humanity in each person, creating a safe space where vulnerability is welcomed and growth becomes possible.

Anxiety can feel extremely overwhelming, but there are simple grounding techniques you can use to bring yourself back to the present moment and regain a sense of control. Grounding involves focusing on the here and now rather than getting lost in anxious thoughts. These five techniques can be practiced anytime, anywhere, and can help you reduce anxiety immediately.

It is not shocking to hear that anxiety has been on the rise in most Americans I the last 10 years.  The advent of social media, coupled with the COVID-19 crisis, to rising costs of living, have left many people feeling more isolated, worried, and overwhelmed.  Often times, clients seek therapy in order to work through their feelings of anxiety and learn how to cope with them when they flare up.  For the clients we have the privilege of journeying with, many of them do not necessarily feel as if medication is their first line of defense for anxiety and would prefer to pursue more natural treatment options.  In this article, we will outline 10 alternatives to medication that could help alleviate anxiety.  Please keep in mind that natural options work best when paired with more traditional options like talk therapy.

You might be surprised by what I’m about to tell you. We’ve all been told we shouldn’t avoid our negative emotions, like pain, sadness, or anger, and that we need to “face our fears” to overcome them. But what about our positive emotions? I’m here to tell you that you probably don’t focus on them enough. Our brains are hardwired to have a “negativity bias”, so the negative experiences and emotions stick in our memory like glue, and their positive counterparts slide right out like a slippery fish. 

The Window of Tolerance: Understanding the Fight, Flight, Freeze Response

Navigating life’s challenges can feel overwhelming, especially when stress or emotional turbulence takes center stage. One powerful concept that helps us understand and regulate our reactions is the "window of tolerance." Coined by Dr. Dan Siegel, this term describes the optimal zone of arousal where individuals function best emotionally, mentally, and physically. Outside this window, our natural survival mechanisms—fight, flight, and freeze—often take over.

Becoming a counselor has been a full circle journey. I was interested in becoming a counselor in high school, but life initially led me down a different path. Along the way I discovered coaching and earned a master's degree in positive psychology. I really enjoy helping people from all walks of life build leadership skills, overcome challenges, and learn to thrive. I've had the opportunity to work with coaching clients from over a dozen countries ranging from individual contributors, managers, and executive leaders. Over time, I realized I want to go deeper. I have found my way back to my first love. Counseling allows me to dive deeper into the challenges people face, helping them heal, find hope, and create meaningful change in their lives. It feels like coming full circle to my original passion for understanding and supporting others on a deep, life changing level.

What first drew me to psychology was a fascination with learning how people work, and hearing their stories. When I was preparing for college, this fascination grew into the pursuit of a career in psychology, and I realized I wanted to be a therapist. Alongside my own experiences with therapy, I took personality and career assessments, and spoke with friends, family, and mentors; everything affirmed that my strengths would be a great fit for the field of therapy. The further I got into my training to be a therapist, the more excited and enthusiastic I became. Every day I’m more grateful that I get to do this for a living.

If you’re like me, the holidays can make you lose track of time, and you might not even be completely sure what day of the week it is. But you finally work up the courage to peek at your calendar for the upcoming weeks and spy the dreaded date approaching: the first day of school after winter break has snuck up on you. Adjusting back to school after the holidays can be jarring. It’s only been a few weeks but you’ve become a different person, one who isn’t familiar with morning alarms or taking notes in class.

Parenting is one of the most challenging and rewarding roles we undertake. Yet, it’s often fraught with moments of uncertainty, especially when children exhibit behaviors that leave us puzzled. In one of my favorite books, The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind, Daniel J. Siegel, a renowned neuropsychiatrist, and Tina Payne Bryson, a parenting expert, offer a beacon of clarity on how to navigate this journey. In the book, they bridge neuroscience and parenting, providing practical strategies to help parents understand and connect with their children.