How to Stop Ruminating and Fall Asleep: 2 Mindful Tools to Usher in Relaxation and Sleep

How to Stop Ruminating and Fall Asleep: 2 Mindful Tools to Usher in Relaxation and Sleep

How did you sleep last night? If you’re one of the lucky ones who hit the pillow and slept through the night, you know how great it feels to awake, rested and energized, ready to tackle your day. But data shows that almost 15% of U.S. adults have trouble falling asleep and 19% of the U.S. population had trouble maintaining sleep, both indicators of insomnia. Rumination may play an important role in insomnia. A Journal of Clinical Sleep Medicine article reports that sleep difficulties and rumination often go hand in hand.
How To Immediately Stop a Conflict From Turning Into a Full-Blown Fight

How To Immediately Stop a Conflict From Turning Into a Full-Blown Fight

,
A conflict is starting to simmer between you and your partner. Your voice takes on a sharper edge, each word tinged with irritation. You’re not loving that tone your partner is using either. The tension is becoming a palpable force in the room. You make a point which you feel should put an end to this back and forth, but it doesn’t land the way you had hoped, and now your partner is now staring at you with crossed arms.
Reclaiming Body Acceptance: Defying Toxic Beauty Standards Through Self-Compassion

Reclaiming Body Acceptance: Defying Toxic Beauty Standards Through Self-Compassion

There’s a reason you criticize your body. We live in a society that places immense value on external appearances, often leading us to scrutinize and criticize our own bodies. This is not a personal flaw, but rather a reflection of the toxic messaging we’ve absorbed over time. From media portrayals to social pressures, we’re bombarded with images and ideals that tell us how we should look. These unrealistic and often unhealthy beauty standards create a narrow definition of what is considered "beautiful," leading to feelings of inadequacy when we don’t measure up.
Meditation for Letting Go: If You Don’t Need It, Put It Down

Meditation for Letting Go: If You Don’t Need It, Put It Down

In Buddhist-informed therapy, much of our suffering is understood as arising from attachment—our attachment to thoughts, emotions, stories, and expectations. These attachments weigh us down, creating emotional and psychological burdens that can lead to anxiety, stress, and physical discomfort. Meditation, a core practice in Buddhist tradition, offers a pathway to release these burdens by fostering awareness, cultivating compassion, and nurturing the ability to let go.
Top 10 EMDR Questions (and Answers)

Top 10 EMDR Questions (and Answers)

,
If you follow the latest therapy trends, you’ve probably heard about EMDR. This is a relatively new type of therapy, first developed in 1987 after its founder, Francine Shapiro, went on a life-changing walk in the park (more on her story here). It wasn’t until 2007 that Shapiro really solidified the theory behind her discovery. Now there are a number of versions of EMDR, each building upon the original practice. That being said, some aspects of the process may not be so new. People are beginning to talk about the relationships between EMDR and indigenous practices.
Spiritually Informed Psychotherapy

What is Spiritually-Informed Psychotherapy?

Quite simply, spiritually-informed psychotherapy means that the therapist pays attention not only to the physical, mental, and emotional well-being of the client, but to their spiritual wellbeing as well. Many spiritually-informed therapists believe a holistic view of the client includes mind, body, and spirit. Like many therapists, those who are spiritually-informed follow the lead of the client. An ethical spiritually-informed therapist will never push a client to talk about religion. You may not even notice much difference between them and any other therapist, as all licensed therapists have certain standard training.
How To Use Expressive Writing To Heal From Trauma

How to Use Expressive Writing to Heal from Trauma

Have you ever felt relief after writing about something troubling? Personally, the experience of getting my thoughts and opinions sorted out and onto the page usually feels cathartic. It turns out there’s a scientific reason behind this catharsis. Dr. James Pennebaker, a pioneer in the field of psychology, has significantly contributed to our understanding of the therapeutic benefits of expressive writing.
Are You Ready To Stop Feeling Guilty After Divorce

Are You Ready to Stop Feeling Guilty After Divorce?

Guilt is a heavy feeling that can arise from specific actions you regret or as a persistent, lingering mist that seeps into every aspect of your life. It often feels like a shadow constantly looming over your shoulder, causing you to doubt your choices, your character, and your future. For many divorced people, guilt becomes a constant companion in life after the end of a marriage. It can arise from worries about the well-being of children, the impact of the divorce on family and friends, the financial challenges that often accompany divorce, and even the emotional experiences of their ex-partner.
What About the Longing? - The Importance of Finding the Dreams within Conflict

What About the Longing? – The Importance of Finding the Dreams within Conflict

While in the middle of a heated argument, it’s hard to see or hear anything but that your partner is totally in the wrong. You must do everything you can to defend your position, stand your ground and get them to admit you’re right! But what happens if we slow down and take a deeper look? You may be shocked to learn that behind every complaint, there is a longing; within every conflict, each person has not just a position but a dream. In couples therapy, understanding the dreams within the conflict, the longing behind the complaints, is crucial for fostering deeper connection, empathy, and resolution between partners.
Avoid These 2 Defensive Behaviors and Powerfully Transform Your Relationships

Avoid These 2 Defensive Behaviors and Powerfully Transform Your Relationships

,

By Tara Rullo, LCSW

Defensiveness is lethal to relationships.

As a relationship therapist, I am trained to be on the lookout for defensive reactions when I’m working with couples. Longitudinal studies by Dr. John Gottman have shown that defensiveness is one of the predictors of divorce.