Do you feel stuck yet still manage to keep up with daily responsibilities? This paradox could indicate a lesser-known stress response called high-functioning freeze. While many recognize the fight-or-flight response to stress, the freeze response is equally significant—and more common than we realize. High-functioning freeze occurs when you appear outwardly productive but feel internally disconnected, overwhelmed, or paralyzed. It’s as if both the brake and the gas pedal are being pressed simultaneously. You meet deadlines, maintain relationships, and appear “normal,” yet inside, you feel depleted, numb, or stuck. Essentially, you are functioning on auto-pilot.  What Causes High-Functioning Freeze? This response......

02 April, 2025 /

Expand Your Comfort Zone by Understanding the Window of Tolerance (or as I call it… The Window of Welcome!) The nervous system acts as our body’s command center, constantly shaping how we respond to the world. An essential concept— the Window of Tolerance (WoT)— or what I like to refer to as the Window of Welcome (WoW), plays a crucial role in regulating stress, resilience, and social connection. But what do these terms mean, and how do they affect our emotional well-being? What Is the Window of Tolerance? The Window of Tolerance refers to the range in which a person......

24 March, 2025 /

Welcome the Spring Equinox with Fresh Energy and New Beginnings Spring brings the promise of warmer days, longer daylight, and nature’s renewal. As I bike to work each morning, I’ve noticed the birds chirping a little louder, as if they too sense the shift in seasons. Spring is a time of growth, transformation, and fresh starts. Many cultures around the world celebrate the arrival of spring as their New Year—from the Holi Festival of Colors in India to Higan in Japan, the Lunar New Year in China, and Baba Marta Day in Bulgaria. These traditions mark a collective awakening—a time......

19 March, 2025 /

Challenging Fear Means Building Resilience in the Unknown Stepping out of your comfort zone and challenging fear can be unnerving. The fear response kicks in, and suddenly, you’re second-guessing your decision to try something new. What’s the benefit? What’s the payoff? How do you tap into motivation to keep going? Yet, beyond that fear lies personal growth—a place where you push your boundaries, deepen resilience, and transform your life in ways you never thought possible. This is often referred to as the “growth edge”—the intersection of fear and opportunity. But what exactly is this growth edge? How do fear, unfamiliarity,......

11 March, 2025 /

Have you ever felt a sense of calm when talking to someone who genuinely listens? Or perhaps a sudden wave of unease in response to another person’s anxiety? These experiences highlight an essential psychological and physiological process known as co-regulation. Rooted in Polyvagal Theory, co-regulation plays a crucial role in emotional well-being, helping adults navigate complex social interactions. Mastering co-regulation can strengthen relationships, enhance self-awareness, and foster healthier social dynamics. Let’s explore what it means and how to incorporate it into daily life. What is Co-Regulation? Co-regulation refers to the mutual exchange of emotional and physiological cues between individuals that......

03 March, 2025 /

The journey to mental health and well-being is as diverse as the individuals seeking healing. From traditional psychotherapy to innovative body-focused approaches, there is a growing recognition that true recovery comes from addressing both the mind and body. This blog explores top-down and bottom-up processing therapies, their methodologies, and their transformative potential in mental health. Understanding Holistic Top-Down and Bottom-Up Approaches To fully appreciate these therapies, it’s essential to understand the key differences between top-down and bottom-up processing approaches. What is Top-Down Processing? Top-down approaches focus on the cognitive aspects of healing, utilizing conscious thought, reasoning, and awareness to manage......

24 February, 2025 /

What Is Integrative Mental Health? In recent years, the healthcare industry has increasingly recognized the need for a holistic approach to mental health. Rather than solely relying on traditional psychology, integrative mental health considers the whole individual—mind, body, and environment—to create a personalized treatment plan. This approach moves beyond symptom management and aims to uncover the root causes of mental health challenges, leading to long-term well-being. Understanding the Root Causes of Mental Health Challenges Many traditional mental health treatments focus on alleviating symptoms rather than addressing the underlying causes of conditions like anxiety, depression, and ADHD. Integrative mental health shifts......

17 February, 2025 /

Have you ever felt uncomfortable accepting a compliment, a gift, or even an act of kindness? You’re not alone. While much of the self-help world emphasizes the importance of giving, we often overlook the emotional and psychological benefits of receiving. Yet, receiving is just as essential to our emotional wellness as giving. Receiving can be a powerful act, although it can be difficult. So, how do we learn to accept others’ generosity with grace and comfort, without awkwardness or discomfort? How do we foster a deeper connection, a sense of self-worth, and balance in life? The Importance of Receiving Receiving......

12 February, 2025 /

How Light Boxes Can Transform Your Health As the seasons shift, they bring more than just cooler temperatures, shorter days, and longer nights. These changes can impact your mood, energy levels, and overall well-being. For many, winter’s dark and dreary months trigger Seasonal Affective Disorder (SAD) or general feelings of sluggishness and fatigue. Fortunately, light box therapy offers a powerful, science-backed solution to combat these seasonal challenges and improve your mental and physical health, mood, and productivity. What Is Light Box Therapy? Light box therapy, also known as phototherapy, involves exposure to a special device that mimics natural sunlight without......

10 February, 2025 /

In today’s fast-paced world, physical manifestations of stress are more common than ever. Tense shoulders, clenched jaws, and furrowed brows are not just fleeting reactions—they are often signs of chronic tension that can drain energy and disconnect people from their bodies. Relaxing is essential to counteract these effects, as the tension we notice is just the tip of the iceberg, with deeper stress often lurking beneath the surface of our awareness. Why Relaxing is Key to Holistic Wellness True wellness goes beyond physical health—it involves harmony in the body, mind, and spirit. Relaxation isn’t a luxury; it’s an essential practice......

04 February, 2025 /

Several years ago, I worked with a client, Jamie (name changed for privacy), who had a history of complex PTSD stemming from a challenging, chronically dysfunctional upbringing. Jamie’s parent had an unmanaged severe mental health disorder, leaving deep emotional scars. As an adult, Jamie made intentional efforts to seek healthier relationships and escape chaos. Yet, difficult people—those who betrayed their trust or took advantage of their kindness—continued to appear in Jamie’s life. Frustrated, Jamie asked, “Why do I feel like I’m attracting this? What am I missing?”   What Is Cortisol and Why Is It Important? Cortisol, commonly known as......

21 January, 2025 /

“Someday you will be old enough to start reading fairy tales again.” This timeless quote from C.S. Lewis captures the enduring magic of fantasy fiction. Once thought to be a genre for children, fantasy books like A Court of Thorns and Roses (ACOTAR) by Sarah J. Maas and Fourth Wing by Rebecca Yarros have sparked a cultural phenomenon among adults. These stories are more than escapism—they offer a way to process emotions, heal, and connect with others. So, why do we keep returning to these enchanted worlds? Let’s dive into the psychology behind fantasy fiction’s appeal and why it’s more......

13 January, 2025 /

As we step into a new year, many of us look for ways to reset, recharge, and align our mental and physical health goals. Reiki, a powerful energy-healing practice, is the perfect addition to your New Year’s self-care routine. Whether you’re seeking emotional clarity, reduced stress, or a deeper connection to your inner self, Reiki can support your journey into 2025. Read on to discover its origins and potential impact on the mind-body connection. Case Studies and Personal Stories on Reiki’s Effects on Mental Health Many individuals have experienced the positive effects of Reiki on their mental health. For example,......

08 January, 2025 /

For go-getters, planners, and perfectionists, rest often feels counterproductive or even challenging. Many clients managing chronic illnesses or mental health challenges tell me, ‘Relaxing doesn’t feel relaxing,’ or, ‘I don’t know how to relax.’ In our fast-paced Western culture, rest is undervalued and rarely taught. Often, people become good at rest only after experiencing burnout or chronic stress, learning through necessity rather than guidance. But what if deep rest is not the enemy of progress, but rather a powerful catalyst for healing and growth? Especially for those managing chronic illnesses, mental health challenges, or chronic pain, rest can feel revolutionary.......

02 January, 2025 /

The start of a new year often brings pressure to set ambitious goals and resolutions. But what if life doesn’t go as planned? Unexpected challenges and shifting priorities can make rigid goal-setting overwhelming, leading to burnout and frustration. Instead, consider a gentler approach: intention setting. This mindful practice focuses on values and self-compassion, guiding you through life’s ebbs and flows. What is Intention Setting? Unlike traditional goal-setting, which emphasizes specific, measurable outcomes, intention-setting aligns your actions with your inner values. Think of it as a compass: it points you in the right direction while allowing flexibility for the journey. Instead......

27 December, 2024 /

Grief is a universal experience, touching everyone at some point in life. Yet, it manifests uniquely for each individual. Whether prompted by the loss of a loved one, the end of a significant relationship, or another life-altering event, grief can feel overwhelming. Amid its challenges, grief can also be a gateway to healing and growth. While it may sound cliché, grief creates space to reassess one’s needs, reflect on underlying patterns, and consider what’s truly working—or not—in life. What is Grief? Grief is not a single emotion but a complex and deeply personal response to loss. At its core, grief......

18 December, 2024 /

The holiday season is often described as “the most wonderful time of the year,” but for many, it’s also a period of heightened stress and emotional challenges. Between financial pressures, complicated family dynamics, and unmet expectations, the holidays can quickly become overwhelming. Whether you’re trying to create meaningful experiences, manage routines as a parent, or simply stay balanced, understanding common holiday triggers and equipping yourself with effective strategies can help protect your mental and emotional well-being.   Understanding Common Holiday Triggers Navigating this festive yet complex time starts with identifying the common stressors people face. While everyone’s experiences differ, some......

10 December, 2024 /

Feeling ambivalent, anxious, frustrated, or even scared about the American election? In the current political climate, it has become increasingly easy to be overwhelmed. With constant news updates, debates, and social media discussions, election anxiety is a very real and valid experience. So what, exactly, is American Election Anxiety? Election anxiety refers to the stress and apprehension individuals may experience when thinking about political events, processes, situations, or outcomes in relation to an election of a political figure. It can manifest as feelings of uncertainty, fear, and even hopelessness, which can feel pervasive, take away one’s felt sense of agency,......

04 November, 2024 /

If you are that type (Like me!)… Have you ever wondered why you’re drawn to horror movies, horror/ mystery books, or violent video games? Perhaps even more so during difficult times? You’re not alone. Many individuals find solace in scary content as a means of escaping real-life stressors, dysfunction, and/ or traumas. Horror can also offer a structured way to engage with difficult emotions. This phenomenon, known as “trauma response escapism,” can be a double-edged sword. While it may provide temporary relief through distraction and fantasy, it’s crucial to recognize when this coping mechanism becomes detrimental.   Escapism is often a......

30 October, 2024 /

Hey there, fellow Halloween enthusiasts! If you’re like me, you love the spooky season! Although at times, it can be hard to know the healthy boundary of what’s “just enough” scary and you can sometimes find yourself a bit on edge. Maybe you have some trauma in your past, or anxiety likes to crash your party. Don’t worry – you’re not alone, and you don’t have to miss out on the celebrations! This guide is all about navigating the tricks and treats of Halloween when your brain might be playing some not-so-fun tricks of it’s own or has a difficult......

28 October, 2024 /

In the intricate journey of mental health, finding small moments of brightness—or what we call “glimmers”—can be transformative. These flickers of light amidst life’s challenges offer hope and support for our nervous system, fostering resilience and well-being.   In this post, we explore the concept of glimmers and how cultivating safety cues can help regulate the nervous system and promote emotional balance.   What Are Glimmers? First introduced by Deb Dana, glimmers are fleeting moments of joy, comfort, or connection that signal safety to the nervous system. They can come in many forms: A stranger’s warm smile. The scent of......

07 June, 2024 /

This rainy season has me focusing on the here and now. As I push myself professionally to expand what I can offer to my clients, I have personally found life to be quite busy and fast-paced. So, I am attempting to ground myself in the present as best as I can through my senses and nature experiences....

15 May, 2024 /

This Winter, I found myself reconnecting with the Safe and Sound Protocol, or for short, the SSP. I have been listening to a newly added playlist called “Freely,” and I have found it to be absolutely lovely. It’s easy listening and leaves me feeling more connected to my body and experiencing a real sense of openness....

23 January, 2024 /

Uneasy about the holidays coming up? I can relate. It’s a time when whatever is complicated in our lives tends to get amplified. Whether we are ready or not, the holiday season is upon us. With that comes interruptions to our routine, a sensory overload of lights and sounds, and an influx of social situations to navigate. Loss, love, expectations, and boundaries. It will most likely get intense, even in the healthiest relationships (with yourself or others!)....

18 December, 2023 /

In one way, we can say that we made it!  In the last week alone, we slept through daylight saving time, lived to tell stories about a full blue moon (and on Halloween nonetheless!), and the last of our leaves are falling from the trees here in NYC. Oh!   And as I write this, it is 24 hours since polls have closed for the 2020 presidential election.  The pandemic has not entirely left us yet, but we are here to focus on small wins!  Shifting and adapting is on my mind....

05 November, 2020 /

Take a moment to think about your everyday routine. How often do you pause to observe your surroundings? Whether you live in a bustling city, a quiet suburb, or somewhere in between, nature offers powerful benefits for your mental health—if you take the time to notice.   Look around right now. What do you see? Hear? Feel on your skin? This simple act of observation is a mindful practice that can bring calm and clarity, no matter where you are.   The Power of Nature and Mindfulness Mindfulness has been a cornerstone of my work. I teach it daily in......

14 October, 2020 /

Welcome to my blog! I’m Dr. Sara, a licensed psychologist in New York, and I’m thrilled you’re here. This space is where I share candid thoughts, professional insights, and passions that go beyond my day-to-day work. If you’ve ever felt that social media posts are too short to dive deep into meaningful topics—but don’t have the time to read a full article or book—this blog is for you. Think of it as a balance: thoughtful, bite-sized reflections on mental health, wellness, and everything in between. Who Am I? Most people know me as Dr. Sara. I started my private practice......

14 October, 2020 /

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