"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.

In the early stages of a romantic relationship, it can be easy to blur the lines between where you end and another person begins. The closeness can feel exciting, powerful, even healing. However, as the relationship grows, so does the need for a less romanticized, more rooted act: setting boundaries.

Boundaries are not walls. They’re not punishments, ultimatums, or emotional distancing tactics. Boundaries are points of deeper intimacy and connection. They are bridges that allow us to meet others without abandoning self in the process.

Life is full of transitions—some expected, others sudden. Graduating college, starting a new job, moving cities, becoming parents, losing loved ones, or navigating health challenges—each shift brings new rhythms, roles, and realities. In these moments of change, one thing becomes clear: maintaining a strong relationship isn’t just about love; it’s about alignment. And that alignment is rooted in shared values.

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.

Emerging research in the fields of genetics and psychology is beginning to illuminate a compelling and complex phenomenon: the transmission of trauma across generations. Beyond learned behaviors or familial narratives, we now understand that severe stress and adversity can leave measurable biological imprints—epigenetic modifications—that shape gene expression across generations. This evolving science offers a framework for understanding how historical and relational wounds may continue to influence mental and physical health long after the original trauma trigger has dissipated.

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.

Being in a long-term relationship with an avoidantly attached partner can feel like standing outside a locked door, waiting for an invitation inside that never quite comes.

People who lean more avoidant aren’t necessarily incapable of love — they often care deeply — but they struggle with emotional closeness, vulnerability, and interdependence. Due to early childhood experiences, they have learned it is safer to only rely on themselves, to downregulate their emotions (often suppressing them), and to self-soothe independently.

Over time, this can leave their partner feeling lonely, confused, and questioning whether staying is sustainable.

If you’ve been in a long-term relationship with an avoidant partner, you’ve likely wrestled with some of the following questions and struggles.

In today’s fast-paced world, it can be difficult for couples to find quality time to spend with each other. Between work commitments, family responsibilities, and personal obligations, it’s easy for time spent together to get pushed aside. But what if I told you that one of the most fun and effective ways to reconnect with your partner could involve something as simple as a video game?