Expectations are woven into our lives from an early age. Some are spoken outright – what it means to succeed, belong, or thrive. Others are unspoken but deeply felt, tied to our identities and shaped by the cultural, societal, and familial worlds we inhabit. From a young age, we may internalize messages about what it means to be “good enough,” “smart enough,” or “acceptable,” often without even realizing it. These messages can influence how we think, act, and feel about ourselves for years to come.

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.

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.

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 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?

As the days grow longer and nature begins to blossom, many people feel the urge to declutter their homes—a practice known as spring cleaning. But what if the benefits of this seasonal habit go beyond sparkling countertops and organized closets? Research and anecdotal evidence alike suggest that spring cleaning can have powerful effects on our mental health.

As I return from maternity leave, I want to explore thoughts about returning to work after having a baby. Whether you're returning to work after 6 weeks, 6 months or 1 year, leaving your baby for work can feel heartbreaking. So much development happens in the first 3 years of a child's life, and being away from them may inevitably lead to missing some parts of that, which is a challenging truth to swallow.  

Returning to work after maternity leave is one of the most emotionally complex transitions a parent can face. Getting back into the rhythm of a job, while also navigating the powerful pull between career ambitions and the love for a new baby can feel impossible. It is possible to deeply love your job and feel fulfilled by your professional role, and  yet still experience the heart-wrenching separation anxiety of leaving your baby each day. If you find yourself caught between these two worlds, you're not alone.

Here are some thoughts and tips on how to balance the joy of returning to work with the yearning for time with your little one.

Internal Family Systems (IFS) therapy has a way of uncovering the parts of us that we may not like very much about ourselves. Maybe it’s the inner critic that feels nonstop, the frustrating self-sabotaging ones that don’t make logical sense, the heightened anxiety, or even the avoidant part that tends to run away. These parts can feel like adversaries, but in the IFS framework, they’re actually looking out for us, trying to protect us in some way.

Here’s the complicated thing: their intentions are good.

Laughter is often seen as a simple reaction to humor, but its impact on the mind goes much deeper. Beyond the initial joy it brings, laughter holds remarkable psychological power that can influence our mental well-being in profound ways.

Dating can be an exciting journey filled with new connections, learning experiences, and personal growth. But before you jump into the dating pool, it's essential to take a moment to reflect on whether or not you're truly ready. The idea of "readiness" goes beyond simply feeling lonely or wanting to meet someone new. It involves understanding your emotional health, personal goals, and your ability to engage in a healthy, fulfilling relationship.