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Let’s be honest—if you’re in a high-pressure career, chances are you’ve felt it: the endless to-do lists, the constant emails, the late nights, the feeling that you’re always “on.” Maybe you used to love your work, but now just getting out of bed feels like a win. If that sounds familiar, you’re not alone. What you’re experiencing might be more than just stress—it could be burnout.

As a therapist, I’ve worked with many professionals—from doctors and executives to athletes and creatives—who hit that invisible wall. They’re exhausted, emotionally drained, and questioning their purpose. Burnout doesn’t show up all at once; it creeps in quietly and gradually. And the good news? With the right tools and support, it is absolutely something you can recover from.

Here are a few therapist-backed tips for recognizing and navigating burnout before it takes over your life.

1. Learn to Spot the Warning Signs Early

Burnout isn’t just about feeling tired—it’s chronic physical and emotional exhaustion. It often shows up as irritability, lack of motivation, detachment from work, trouble sleeping, and even physical symptoms like headaches or stomach issues. If you find yourself constantly saying, “I just can’t do this anymore,” that’s a signal worth listening to.

2. Set Boundaries Like Your Well-Being Depends on It—Because It Does

People in high-performing roles often have a hard time saying no. You want to show up, exceed expectations, and be the dependable one. But constantly overextending yourself is a fast track to burnout. Learn to say no to non-essential tasks. Set limits on how late you’re willing to work. Remember, your job can survive without you answering emails at 11 p.m.

3. Make Space for Recovery—Not Just Rest

Rest isn’t just sleep—it’s anything that replenishes your energy. That might be taking a quiet walk, spending time with people who lift you up, journaling, or even just sitting in silence for five minutes without a screen. Recovery needs to be intentional. Don’t wait for a vacation to refill your cup—schedule little moments of peace into your daily life.

4. Redefine Productivity

In high-pressure careers, we often tie our worth to our output. But being busy doesn’t always mean being effective. Sometimes, the most productive thing you can do is pause, reflect, and reassess. What’s truly adding value? What’s draining your energy with little return? Therapy can help you untangle those questions and reframe how you view success.

5. Talk to Someone Who Gets It

You don’t have to hit rock bottom before reaching out for help. Working with a therapist—especially one who understands the unique stressors of high-pressure careers—can give you the tools to manage burnout, build resilience, and reconnect with what really matters to you. Therapy isn’t about fixing you. It’s about helping you come back to yourself.

You Deserve to Feel Good in Your Work Again

Burnout doesn’t mean you’re weak or failing—it means you’ve been strong for too long without support. You can love what you do and still need a break. You can be a high-achiever and still prioritize your mental health. The two aren’t mutually exclusive—they’re necessary partners. Ready to start navigating burnout in a healthier, more sustainable way? You don’t have to do it alone.

We all have habits—some harmless, others not so much. Maybe it’s biting your nails, stress-eating, procrastinating, or always saying “yes” when you really mean “no.” These patterns can feel automatic, even frustratingly out of our control. You know what you’re doing, and you even want to stop—but something keeps pulling you back in. That’s where hypnotherapy comes in.

What Is Hypnotherapy, Really?

Forget the stage shows and swinging pocket watches. Hypnotherapy isn’t about losing control or clucking like a chicken. It’s a therapeutic technique that taps into the subconscious mind—the part of you that runs the show when you’re on autopilot.

In a session, you’re guided into a deeply relaxed state, much like that peaceful feeling right before you drift off to sleep. In this calm and open state, your mind becomes more receptive to positive suggestions and new ways of thinking. You’re fully aware, but your inner critic—the one that overanalyzes everything—takes a back seat.

Why Unhealthy Habits Are Hard to Break

Habits don’t form overnight, and they don’t break overnight either. Most of them are rooted in deeper emotional triggers or long-standing beliefs. For example, emotional eating might stem from childhood comfort routines. Nail biting might be your brain’s way of managing anxiety. Whatever the case, these behaviors often operate below conscious awareness.

Traditional therapy approaches can help uncover these roots, but sometimes, even with insight, the behavior continues. That’s because knowing “why” isn’t always enough to change the “what.” Hypnotherapy helps bridge that gap.

Rewriting the Script

In hypnotherapy, we work directly with the subconscious—the part of your mind that learned the habit in the first place. Whether it’s smoking, avoidance, self-sabotage, or negative self-talk, hypnotherapy can help “rewire” those patterns. Instead of reacting from old programming, you start to respond with intention and calm.

Imagine replacing the urge to reach for junk food when stressed with a deep breath and a sense of control. Or learning to say “no” without guilt. Hypnotherapy doesn’t erase your challenges, but it strengthens your ability to meet them differently.

It’s Not Magic, But It Feels That Way

Many clients describe hypnotherapy as a turning point. Not because everything changes instantly, but because they start to feel like they finally have some real leverage over behaviors that used to feel impossible to shift. And that can be incredibly empowering.

Is It Right for You?

If you’ve tried to break a habit over and over again without lasting success, hypnotherapy might be worth exploring. It’s gentle, non-invasive, and focuses on helping you feel more in control—not less.

The truth is, you already have the power to change. Hypnotherapy simply helps you access that power on a deeper level. And sometimes, that’s exactly what’s needed to finally break free.

Parenting a teenager can feel like riding an emotional roller coaster—you’re doing your best to hold on, but some days, you’re just not sure where the ride is going. One moment, your teen is cheerful and chatty; the next, they’re withdrawn and irritable. While some ups and downs are totally normal during adolescence, sometimes those changes go a little deeper.

It’s not always easy to know when your teen is struggling with more than just “typical teen stuff.” Here are five signs that may indicate it’s time to consider youth and adolescent therapy—and how getting support can make a real difference.

1.  They’re Withdrawing From Friends, Family, or Activities They Once Loved

It’s natural for teens to crave independence and privacy, but if your child suddenly pulls away from close friends or stops participating in activities they used to enjoy—like sports, music, or even family dinners—it could be a red flag. Isolation can be a sign of depression, anxiety, or social stress, and therapy can help uncover what’s beneath the surface.

2. Their Mood Swings Are Intense or Persistent

Yes, mood swings are part of the teenage territory. But if your teen’s emotions seem extreme, last for days or weeks, or interfere with daily life, it might be more than hormones. Constant irritability, sadness, or anger could be a sign they’re overwhelmed and don’t know how to express what they’re feeling. A therapist can offer a safe space to explore those emotions and learn healthier ways to manage them.

3. They’re Struggling Academically—And It’s Not Just About Grades

Grades slipping a little during a tough semester is one thing. But if your teen is constantly overwhelmed by school, avoiding assignments, or experiencing anxiety about tests and performance, it may be a sign of deeper emotional distress. Therapy can help them build confidence, coping skills, and time management strategies tailored to their unique needs.

4. You’ve Noticed Changes in Sleep, Appetite, or Energy

Significant shifts in sleeping patterns (like staying up all night or sleeping way too much), sudden weight changes, or constant fatigue can all signal emotional health concerns. These physical symptoms often go hand-in-hand with anxiety, depression, or stress. In therapy, teens can learn how their mind and body are connected—and what to do when something feels off.

5. They Talk About Feeling Hopeless, Worthless, or Not Wanting to Be Here

If your teen expresses thoughts of hopelessness, self-harm, or not wanting to be alive, this is a critical sign that they need immediate support. These are not just “phases” or things they’ll grow out of. Therapy provides a safe, confidential space for teens to process those feelings and find a path forward—often with life-changing results.

You Don’t Have to Wait for a Crisis to Get Help

Therapy isn’t just for when things are falling apart—it’s a proactive way to support your teen’s emotional growth and mental well-being. Adolescence is hard, but they don’t have to navigate it alone—and neither do you.

Reaching out for help is a sign of strength. And sometimes, having a neutral, compassionate person to talk to can make all the difference for a struggling teen.

Mindfulness is the practice of being aware of your body and feelings in the present moment. If you’re silent for a moment, you will notice the subtle smell of your freshly washed clothing, the sound of your breathing, and watch a small leaf blow past your window. Mindfulness is an incredibly calming, relaxing practice that can help adults in numerous ways, and it may surprise you that it can help children, too.

Studies have shown that children who learn mindfulness practices showed better grades, increased patience and improved coping skills. When taught in schools, mindfulness increases optimism in classrooms while decreasing bullying and aggression.

It can be remarkably simple to teach a child mindfulness. Here are four exercises to get started.

Muscle Awareness

Teach your child to become aware of their body with a muscle awareness exercise. Sit down on the floor and do some exercises where they focus on one muscle at a time. They can point their toe and hold, and as you do the same ask them what they feel and where exactly they feel the tightening of their muscle. Hold for a few seconds and release, then repeat with other muscles.

Breathing Buddy

Have your child lie on her back with a favorite stuffed animal on her belly. Have her watch the stuffed animal, which will naturally rise and fall as she breathes in and out. Teach your child to breathe in through their nose slowly, to hold their breath for a few seconds, then slowly release the breath as they watch their stuffed animal rise and fall to match their breaths.

A Mindful Walk

Take a mindful walk around the block or at a local park with your child. Take in the sights, sounds and smells. What does your body feel like as you’re walking? What muscles do you feel working the most? Notice sounds you may hear, especially subtle sounds like a leaf skittering across the grass, or the crunch of a leaf as you step in. This will help them relax, get in a little bit of exercise and learn to appreciate all their body does to keep them moving.

A Mindful Snack

Have a mindful meal or snack with your child. As you eat, do so mindfully. Focus on the food. What are the colors? How does it taste and smell? Have your child describe what happens when they chew and swallow. Have them notice what muscles are moving as they eat or bring the food to their mouth.

Children learn what they see at home, so by modeling mindfulness practices yourself, you will benefit them greatly.

Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.

If you’ve been researching self-care practices, you may have come across something known as journaling. But what is journaling, exactly, and what can it do to improve your mental, emotional, and even physical health?

Journaling, at its core, is the regular practice of writing down experiences, thoughts, and feelings. However, it can be adapted to whatever your specific needs or goals may be. For example, many people find that listing the people and things that they’re thankful for helps them become happier overall. Another popular approach is bullet journaling, which typically involves listing short- and long-term goals, daily tasks, reminders, and observations.

The Many Benefits of Journaling

Journaling offers numerous benefits for your mind and body. For instance, it can help you:

Process and reflect on your emotions

Enhance your mindfulness

Become more grateful

Develop a more positive mindset

Boost your creativity

Reduce your stress and anxiety levels

Improve your memory

Sleep better

Track the progress you’re making toward your goals

If you’re just getting started with journaling, you’ll want to intentionally set aside time for it each day until it becomes part of your normal routine. You may also want to try various methods—for example, using a paper journal versus a digital journal—to find the one that works best for you.

Learn More About the Benefits of Journaling

If you’re interested in journaling and the benefits it can provide for you, contact us today. We’ll be happy to arrange an initial consultation at a date and time that fits into your schedule. We look forward to meeting with you, telling you more about our practice, and providing you with tips for how to incorporate journaling into your daily life.

Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again.

It’s important to support the progress you’ve made with your therapist in between your sessions. Here is what I advise my own clients to do in between our sessions:

Keep Your A-ha Moments in Mind

Therapy is a space for profound A-ha moments. It’s important to hold onto those in the days after your session. Think more deeply about what was uncovered and see if any other pieces of information come to the surface. It’s a great idea to have a dedicated notebook to jot down anything that may come to you. Bring this with you to your next session so you can share your additional insights with your therapist.

Read

Ask your therapist to recommend some helpful books, blogs, or articles that may offer deeper insights into your issue. While reading about your issue will not resolve it on its own, it’s a great way to supplement your therapy sessions.

Journal

I have been an advocate for journaling for quite some time, so I was thrilled when research in the Journal of the American Medical Association stated that journaling has both mental and physical benefits. Journaling not only helps to manage stress and reduce anxiety, but it also can alleviate the symptoms of depression.

If you did just these three things, you would find your time in between sessions would be more enjoyable and help to facilitate further positive change.