Perfection often feels like the standard we should strive for: a life without mistakes, flaws, or failures. But the pursuit of perfection can be exhausting, isolating, and ultimately unattainable. It’s a standard that keeps us from appreciating the growth, connection, and creativity that come from being imperfectly human.

Embracing imperfection means shifting how we see ourselves and our experiences. Instead of viewing flaws as failures, we can recognize them as opportunities. It’s about letting go of the pressure to have it all together and finding strength in vulnerability and authenticity.

When someone we care about is struggling, we usually know how to respond: with patience, encouragement, and understanding. But when it’s us facing a challenge, many of us default to

self-criticism, judgment, or pressure. Self-compassion is the practice of treating yourself with the same kindness and care you would offer a friend, and it can gently transform the way we cope with life’s difficulties.

Let’s name something that no one wants to talk about: being a stepparent can be really, really

hard. Beautiful, yes. Meaningful? Absolutely. But also heavy in ways that people don’t prepare

you for—especially if you’re someone who showed up with an open heart, ready to love kids

who weren’t born to you, and being met with different forms of resistance.

You’re not broken for finding it difficult. You’re not failing because it’s not all falling into place.

What you're doing is messy and brave and often invisible.

Let’s sit with that for a minute.

When we think of meditation, we often envision complete stillness—eyes closed, legs crossed, and minds emptied of thought. But this perspective overlooks a vital truth: meditation isn’t about “just doing nothing”. It’s about doing one thing with full presence. For those who find traditional seated meditation difficult or uninspiring, active meditation offers a dynamic and equally effective alternative. By engaging the body and the senses, these practices ground us in the present moment—without requiring us to sit still.

In any close relationship, emotions run the show, whether we realize it or not. Emotions shape how we interpret our partner's actions, how we respond to conflict, and how we build intimacy. Yet, many of us were never taught how to identify our emotions, let alone share them in a way that brings us closer to the people we love.

As a psychologist, I’ve witnessed how psychedelic experiences can be profound catalysts for insight, healing, and change. But the true transformation begins after the journey, during a process called psychedelic integration. 

Drawing from Dr. Ryan Westrum’s The Psychedelic Integration Handbook, I want to share a framework that can support you in making meaning of your experience in grounded, and practical ways. 

In today’s fast-paced world, even the closest couples can struggle to maintain a deep emotional and physical connection. Between work, obligations, digital distractions, and daily stress, intimacy often becomes an afterthought rather than a priority. But what if one of the most powerful tools for rekindling that spark doesn’t require gifts or grand gestures—just stillness and presence?

Enter: couple’s meditation.

This shared practice is more than just sitting quietly side by side. It’s a powerful way to nurture trust, emotional vulnerability, physical closeness, and spiritual connection—all essential components of lasting intimacy.

In recent years, the Internal Family Systems (IFS) model (often called “parts work”) has gained widespread recognition as an effective and non-judgmental approach to healing complex trauma. IFS offers a respectful and intuitive framework for understanding the human psyche — one that helps people access deep, embodied healing.

"The most important step a [person] can take. It’s not the first one, is it? It’s the next one. Always the next step."
— Brandon Sanderson, Oathbringer

As a therapist—and a fan of reading and fantasy — I often find inspiration in unexpected places. One of my favorite authors, Brandon Sanderson, wrote those words in Oathbringer, and they’ve stuck with me ever since. When life feels overwhelming, the most powerful thing we can do isn’t to figure everything out at once—it’s simply to take the next step.

That’s exactly where SMART goals come in.

Whether you're trying to build better habits, reduce stress, or gain clarity around your next move, SMART goals can help turn vague intentions into practical steps. This framework isn’t just for therapy or work—it’s for anyone who wants to make meaningful progress in everyday life.

What Are SMART Goals?

SMART is an acronym that stands for:

• S – Specific: Define your goal clearly. What exactly are you trying to do?

• M – Measurable: How will you track your progress?

• A – Achievable: Is this goal realistic for you right now?

• R – Relevant: Does it matter to you? Why now?

• T – Time-bound: When do you want to complete it?

When people hear "EMDR," they usually think of individual therapy, often someone working through past trauma, painful memories, or deep-seated anxiety. However, many people may not realize or consider that EMDR (Eye Movement Desensitization and Reprocessing) can also be a powerful tool in couples therapy. When used thoughtfully, EMDR helps partners not just heal as individuals, but grow closer by understanding how past wounds shape their present interactions.

Understanding the hidden patterns behind pushing away what we want most. 

Hint: It’s not self-destruction, it’s a form of protection. 

Have you ever found yourself pulling away just when things start to feel close? Picking fights out of nowhere? Shutting down when your partner shows you care?

You’re not alone.

Relationship sabotage isn’t always loud or dramatic. Sometimes it’s subtle: a distancing comment, an excuse not to reach out, a sense of unease you can’t quite name. And often, it's not about them — it’s about what your nervous system has learned to expect from closeness.