Our Latest Blogs

Flexing Your Mental Muscles: The Power of Brain Exercises

happy woman writing on paper.

Flexing the muscles in your brain is just as important as working out the muscles in the rest of your body. Just as doctors tell you to exercise regularly to keep your body healthy, exercising your brain helps keep it in the best shape possible. Keeping your brain active and your mind sharp can improve […]

6 Exercises to Help Reduce Stress in 10 Minutes

Most of us are familiar with the effects of stress on our mood, emotions, and behaviors, but we may not be considering the impact on our bodies. During chronic stress, our sympathetic nervous system (“fight, flight, or freeze”) is upregulated to prepare the body for threats and conflict. While these physiologic changes are highly advantageous […]

Brain and Body: The Mental Health Benefits of Exercise

When you’re battling mental health disorders such as anxiety or depression, the last thing you want to do is exercise — but it’s actually one of the best and most important steps you can take. Moving your body can do so much good, even beyond burning calories and reducing your risk of disease. This is […]

Mind and Body: The Benefits of Exercise for College Students’ Mental Health

two friends running on beach

As a college student, staying fit and getting in shape might not seem like much of a priority. Finding the time to exercise is often tricky when balancing the need to study and attend lectures, all while maintaining an active social life. But it turns out that exercise can have real benefits for your mental […]

5 Thought Exercises for Managing Mental Health Symptoms

young woman thinking

The COVID-19 pandemic has spurred a mental health crisis alongside it. As early as June of 2020, the American Centers for Disease Control and Prevention (CDC) collected data indicating that many people were experiencing mental health challenges due to the pandemic. In that study, 31% of respondents reported symptoms of anxiety or depression, and 11% […]

Boosting Your Mood through Exercise

woman doing sit-ups

At some point in your life, you might have heard the phrase, “A sound body has a sound mind.” Well, it’s not just some sort of ancient wisdom; it’s proven science.  You already know exercising is great for your body. When you exercise, your body feels energetic and relaxed. If you exercise regularly, you become […]

Why a Lack of Exercise Is Making You Stressed

stressed out office worker

What is stress? The best-known stress hormone is adrenaline. That’s the hormone that movies mention when a hero is “filled with adrenaline” and suddenly has superhuman power. But what is adrenaline? Adrenaline is a hormone that is released when you are in a dangerous situation. For instance, when you encounter a predator like a tiger […]

How to Get Motivated to Exercise When You Have Depression

exercise buddies

When the going gets tough, simple procedures like getting dressed in the morning or taking a shower can represent a real burden, let alone going for a morning jog. When you have depression or when you feel stressed and agitated due to the daily grind and workload, it can feel utterly impossible to get your […]

Mindfulness Exercises for Better and Healthier Sleep

mindfulness sleep exercises

During a typical week, we experience a lot of stress and anxiety, whether it comes from an intense work environment, social pressures, or any similar source. These feelings can stick with us for quite some time, and slowly jeopardize our ability to fall asleep and stay asleep. It’s a sadly normalized aspect of adult life, […]

4 Outdoor Exercises to Boost Your Mental Health

swim for health

Fresh air on your face, hair blowing in the wind and the shifting scenery around you as the daylight changes – and the weather, too. Being outdoors definitely awakens the senses and stirs the emotions. Getting outdoors is said to ‘blow the cobwebs away’, however, it can do so much more than that. The benefits […]

How Exercise Helps Relieve Depression and Anxiety

Exercise for Depression and Anxiety

Most people are aware of the physical benefits of exercise. However, other than getting a rocking body, building muscles, increasing energy, and improving cardiovascular health, regular exercise improves mental health as well. Some of the mental health benefits of exercise include increased self-esteem and self-confidence, better sleep, improved cognitive function, relief of stress, increased relaxation, […]

4 Exercise Programs for Better Mental Health: Giving You the Endurance and Strength to Push Through Life’s Struggles

Life can be hard, and proof of this sobering reality are the 43 million Americans who suffer from some form of mental health condition, according to Mental Health America. Almost half of those 43 million have a co-occurring substance abuse problem, while some 9.6 million experience suicidal thoughts. Those figures might even increase in the […]

Holistic Approaches to Mental Health: Integrative Healing for Emotional Well-being

woman doing yoga

In today’s fast-paced world, the need for holistic approaches to mental health has never been more critical. A holistic approach to health looks at an individual as a whole person where mind, body, and spirit are connected and influence each other. Imagine your well-being as a puzzle, where each piece represents a different aspect of […]

15 Self-Care Ideas for Fantastic Health You Wish You Knew Sooner

candle, book, and tea

In today’s fast-paced world, where we measure our happiness with productivity, it is easy to get burned out quickly. While it’s okay to work on goals and achievements, it’s also important to take some time out to care for your well-being. This article will explore 15 ideas to help you take self–care into your own […]

Creating a Safe Space at Home for LGBTQ+ Youth

proud father with support sign

Every child deserves to feel safe at home. However, recent attacks on LGBTQ+ teens and young adults may make your kids feel uncomfortable in any space other than their bedroom. This concern is highlighted by recent FBI data, which show a 13.8% increase in attacks based on sexual orientation and a 32.9% jump based on […]

Navigating the Benefits of Ketamine Treatment for Depression

water lily blossom

Depression is a common mental health condition that affects approximately 280 million people around the world. The biggest challenge when it comes to combating depression is that traditional treatments are not always effective. However, there is a new treatment option that offers hope for those living with depression called ketamine treatment. But what is ketamine, […]

Behind the Anger: Why You Need to Meet Your Needs Before You Can Calm Down

angry woman shouting.

We’ve all been irritable, snappish, annoyed, and rageful. Anger is a universal emotion. However, unlike other emotions, such as joy, sadness, disgust, or love, anger often involves a sense of deep shame. We are told not to be angry, to calm down, or to be rational. Anger is seen as an emotion to avoid, suppress, […]

How I Beat Depression with ACT: A Therapist’s Story

happy man on park bench

There was a time when getting out of bed felt like lifting a mountain. My mind was a dark room with no doors or windows. That’s how deep my depression was. But here I am, feeling alive and kicking, making over half a million dollars a year. Sounds like a dream, right? But the journey […]

An Extra Loud Mind: The Intersection of Anxiety and ADHD as Co-occurring Disorders

student surrounded by books

Living with co-occurring anxiety and attention-deficit/hyperactivity disorder (ADHD) can feel like a never-ending uphill climb. Having both conditions contributes to what some describe as an “extra loud” mind, characterized by racing thoughts, worries, and distractions. The intersection of ADHD and anxiety can present in various ways, from struggling with organization and time management to increased […]

How Love Affects Our Lives and Mental Health

word ‘love’ written in the sand

Love is a simple concept, yet it contains a universe of feelings. It’s a global language that transcends borders, cultures, and time. It’s the glue that binds us together, the force that drives us, and the gift that enriches our lives. It influences our self-worth, motivates us to become better individuals, and teaches us the […]

The Importance of Self-Care in Long-Term Addiction Recovery

four friends high-fiving

Reaching out for help with addiction takes a great deal of courage, and many people focus only on the detox process or the therapy required for recovery. However, self-care in addiction recovery is equally important. During addiction treatment, your care plan will probably include things like group therapy sessions, giving you a chance to relate […]

Understanding Borderline Personality Disorder

close-up of smiling woman

Living with borderline personality disorder (BPD) can be challenging, impacting various aspects of one’s life. This guide aims to shed light on the complexities of BPD, from understanding the disorder to resources for support and coping strategies. Understanding Borderline Personality Disorder: BPD stands for borderline personality disorder. It is a mental health condition characterized by […]

The Rise of Micro-Therapy for Accessible Mental Health Support

close up of woman scrolling smart phone

Psychotherapy has traditionally involved hour-long sessions with a therapist. However, a new trend is emerging – micro-therapy. As the name suggests, micro-therapy consists of much shorter sessions, usually 5-15 minutes. This new form of therapy is gaining popularity due to its efficiency and accessibility. What is Micro-Therapy? Micro-therapy, also known as micro-counseling or micro-coaching, refers […]

Physical Wellness Beyond the Gym: Unconventional Paths to Better Mental Health

woman doing outdoors yoga

When you’re struggling with your mental health, getting yourself up and going to the gym can seem impossible. Whether it’s because you have social anxiety or because you’re just feeling down and unmotivated, it’s understandable that working out is the last thing on your mind. That said, moving your body can do your mind a […]

Winter Wellness: Embrace Online Therapy for Stress-Free Seasonal Serenity

Two women walking in snow

The holidays have passed, and winter stress is one of the challenges of the season that can make us feel down. With frosty, short days and cloudy weather, it is easy to feel overwhelmed. How you approach these challenges affects how you feel. In this article, we’ll introduce you to winter blues and share some […]

Harnessing the Power of CBT for Effective Relapse Prevention

three friends smiling

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on changing patterns of thinking or behaviors that can lead to problems in your life. CBT is a highly effective evidence-based practice used to treat a range of mental health problems, including anxiety, depression, and addiction. If you’re struggling to stay sober, CBT might […]

PCOS and Body Image: Embracing These Lifestyle Changes Helped Me Feel Empowered

smiling woman with curly hair

I was in my late twenties when I was finally diagnosed with polycystic ovarian syndrome (PCOS) — a hormonal imbalance where the ovaries produce an excess of male hormones. After nearly two decades of irregular, painful periods, chronic inflammation, and rapidly increasing weight, I was equally relieved and overwhelmed to know what was wrong. Years […]

How Small Wins Can Start an Impactful Chain in Your Life

smiling man in cap and denim

In the business world, employers are always looking for ways to keep their employees motivated and engaged for a more productive work environment. The most popular technique is the small-wins approach, popularized by Teresa Amabile and Steven Kramer in their work on progress theory. I was always aware of this concept, having read about it […]

Out of the Clouds: Managing Anxiety-Induced Dissociation in the Age of Social Media Overload

woman on a mountain in the clouds

Every time we open our laptops or phones, we are bombarded with information: the latest crises at home and overseas, falling financial trends, eco-disasters, and the personal lives of hundreds of online friends and strangers. A study done in 2020 found that more than half of U.S. adults get their news through social media. What’s […]

Frank S.K. Appah, Jr., MD PhD

RtoR Family-Endorsed Provider Profile Frank S.K. Appah, Jr., MD PhD Psychotherapist and Board Certified Adult Psychiatrist Westport, CT Dr. Appah is a board-certified psychiatrist specializing in emerging adult and adult psychiatry. He is the founder of Meroë Psychiatric, a Westport-based private practice providing psychiatric consultation, psychotherapy, pharmacogenetic testing, and medication management. Dr. Appah specializes in […]

Distinguishing Emotions from Feelings: A Look at Two Essential Parts of the Human Experience

collage of different facial expressions

Emotions and feelings are fundamental aspects of what makes us human. The terms are often used together in everyday conversation. However, psychologists note essential differences between these two phenomena. Understanding this distinction can provide critical insight into the workings of the human mind and pathways for personal growth. Emotions: Involuntary Reactions to Significant Events According […]

Seasonal Changes and How They Impact Mental Health: Understanding Seasonal Affective Disorder (SAD)

red berries on snowy background

If you’ve ever woken up on a dark, rainy day in the fall or winter and instantly felt like pulling the covers back over your head, you’re not alone. Seasonal changes can have a significant impact on your mood and mental health. Many people find themselves experiencing sadness, fatigue, and other symptoms during the colder, […]

The Gut-Brain Connection: How Your Gut Health Affects Your Mental Wellbeing

woman with stomach pain.

An optimally functioning gut has trillions of microbes living harmoniously to provide essential nutrients while protecting the body from potential pathogens. These microbes also communicate with your immune system and the rest of the body through hormonal and neural messengers known as the gut-brain connection axis. Many studies show a connection between gut health and […]

Reclaim Your Mental Health: Twenty Practical Tips To Take You From Broken To Better

Mental Health Tips

Have you ever felt lost, hopeless, and overwhelmed? When you are in a dark and lonely headspace, you can feel desperate, and the scariest part is not knowing if it will get better. Hope, coupled with dedication, can light the path to a healthier mental state. Mental health recovery involves a process of healing, adaptation, […]

Effective Strategies for Maintaining Sobriety During the Holiday Season

young woman in holiday street scene.

Navigating the holiday season while in recovery can be a challenging yet rewarding experience. Here are effective strategies to help you stay sober during the holidays, allowing you to embrace the joy and connection of this season without sacrificing any of its special qualities. Acknowledge Triggers and Practice Proactive Steps Being mindful of potential triggers, […]

Nurturing Physical and Mental Well-being in Adolescent Boys

teen boy with backpack

Adolescence can be a challenging time for many boys as they experience the onset of puberty and must navigate new social situations. Many boys feel confused during this time and need extra support. Parents should be available to answer questions and reassure their teenage sons whether they’re on the right path or need a change […]

Navigating the Intersection of Psychology and Psychiatric Care for Mental Well-being

two professional women

The United States has a major mental health problem. Not only are there millions of people living with mental health conditions, but a significant portion of them go through life without any form of treatment at all. Many factors contribute to this unfortunate situation. For many years, mental health stigma was a driving force. People […]

A Complete Guide to Writing an Effective Relapse Prevention Plan

woman writing in notebook

If you’re in addiction treatment, most centers will have you develop a  relapse prevention plan at some point. The goal is to avoid relapse entirely, but life happens, and for many people, relapse becomes a stepping stone on the way to permanent sobriety. A relapse is when you drink or use again after a period […]

Holistic Wellness for Kids: Nurturing Physical, Emotional, and Mental Health

3 kids in yoga poses

The concept of wellness extends far beyond the mere absence of disease. Genuine wellness is a harmonious integration of physical, emotional, and mental health, empowering individuals to lead a fulfilling, active, meaningful life. When it comes to the health and well-being of our children, fostering a holistic wellness approach is essential for laying the best […]

The Comprehensive Healing Power of Holistic Therapy

serene waterfall in woods

Holistic therapy, also known as holistic psychology, considers the entirety of an individual, encompassing the physical, emotional, cognitive, and spiritual dimensions of being. By emphasizing the interconnected facets of a person’s existence, this therapeutic approach has become increasingly favored among those open to supplementary and unconventional mental health treatments. How Can Holistic Mental Health Care […]

Common Myths and Misconceptions about Depression

concerned woman checking phone

Depression is one of the most common mental health disorders, though much about it is misunderstood. There are many myths and misconceptions that contribute to the stigma of depression and make it harder for people to open up about it. This article will examine some common myths and misconceptions about depression and set the record […]

Person-Centered Counseling for Depression: Tailoring Support to Each Individual

therapist and client

Undeniably, depression affects many people, each with a unique set of challenges and battles. A personalized approach to treatment is essential for addressing the complexities of this mental health condition. Leading the way in personalized treatment is person-centered counseling—an empathetic form of therapy that empowers people and resonates with the unique experience of each individual. […]

Healthy Aging: Strategies to Maintain Mental Well-being in Later Life

older couple walking

It’s sad to see friends in their golden years sink into depression or lose their sharpness of mind. However, if you’re in that spot and getting up there in age, it’s important to know that not everyone ages the same, and you can retain clarity and happiness well into your later years. It’s never too […]

Cultivating Healthy Habits: Small Steps Towards Long-Term Wellness

woman running

In today’s fast-paced world, healthy habits often take a backseat to the demands of work and social life. However, cultivating healthy habits is essential for long-term wellness and a fulfilling life. The good news is that even small changes can make a big difference in how you feel in mind and body. From drinking plenty […]

Post-Divorce Depression: Causes, Risks, and Treatment

sad woman with crossed arms.

When a marriage falls apart, it can significantly impact a person’s life. One common health hazard that often accompanies divorce is depression. Feeling sad or down for a brief time after divorce is a normal reaction to the breakup of a marriage. However, an increasing number of divorced people stay in a depressive state for […]

Back to School for Children with Anxiety: Tips for Parents

children in classroom

As we usher in the back-to-school season, the hot, unstructured days of summer are giving way to school corridors. This transition can bring eager anticipation of new teachers, classes, and potential friendships. It can also bring nervousness and sometimes worry for children and parents alike. Transitions of this sort can feel scary because they take […]

Emotional Intelligence and Intellectual Health: Integrating Empathy and Rationality

women with braided hair at window

In our fast-paced and interconnected world, Emotional Intelligence (EI) and Intellectual Health (IH) have emerged as crucial elements for personal and professional growth. Emotional Intelligence refers to understanding and managing emotions effectively, while Intellectual Health encompasses critical thinking, open-mindedness, and intellectual humility. Striking a delicate balance between rationality and empathy is essential for fostering healthier […]

Unseen Heroes: The Vital Roles of Loved Ones in Depression Support

friends holding hands

Today, we’re diving into a topic close to many hearts: the roles of loved ones in depression support. It’s a journey filled with empathy, understanding, and a whole lot of love. Understanding Depression: It’s More than Just Sadness Depression is like a stubborn fog that refuses to lift, making the world dull and lifeless. It’s […]

Maternal Depression in Second Pregnancies: The Untold Story

toddler with newborn sibling

Pregnancy is one of the most life-changing events a woman can experience. A number of physiological and psychological changes occur as the body prepares to nurture and grow new life. However, people often hype the first-time pregnancy experience, while the second and subsequent ones are seen as less important. The second pregnancy is treated more […]

Teen Suicides Are on the Rise: What Can Parents Do?

male teen wearing hoodie

In April 2023, Bloomberg reported deeply disturbing news involving Chase Nasca, who died by suicide at age 16. In the days before his death, his TikTok feed was full of videos glorifying suicide. To the horror of Chase’s parents, the social media app was still pushing suicide-obsessed content to his feed more than a year […]

Which Depression Treatment Is Best for You?

thoughtful man on wall

All over the world, depression, a complicated mental health problem, affects millions of individuals. Depression can have a significant adverse impact on daily life, interpersonal relations, and general well-being. Fortunately, there are various ways to manage it, ranging from therapy and medication to lifestyle changes and alternative therapies. In this blog, we will explore different […]

The Impact of Combat Exposure on Veterans’ Mental Health and Strategies for Coping

Strategies for Coping When combat veterans end their service and come home, they often leave one battle behind to begin another. For many veterans, the mental health battle is one they face alone. Some will experience difficult emotions such as anxiety, guilt, anger, and feelings of worthlessness. These painful emotions can develop into mental health […]

How to Hack Your Stress Response and Overcome Adversity

woman jogging near water

Are you feeling overwhelmed and stressed? It’s natural to feel anxious when life throws a curveball at you. It doesn’t have to last forever—there are things you can do to help yourself become more resilient, manage your stress response, and find ways to thrive in the face of adversity. This post will help you build […]

Reclaiming Your Joy: The Power of Incorporating Hobbies into Your Busy Life

visual art project

Hobbies are much more than an entertaining way to spend your time. Several studies have shown that people who actively engage in hobbies are less likely to experience stress, low mood, and depression. One 2021 study by Simon Fraser University researchers found that keeping active through varied activities can even reduce the risk of developing dementia. Just about […]

Managing Job Search Stress: Tips for Maintaining Your Mental Health During the Search Process

woman in job interview

We know it’s important for employers to support employee well-being, but for job hunters, the hard part comes before they’re hired. When you need to find work quickly or are in a difficult financial situation, job hunting can be a very stressful experience. The process of looking for a job is frequently lengthy and exhausting. […]

Understanding and Setting Boundaries with a Loved One Who Has Borderline Personality Disorder (BPD)

purple flowers through a wood fence

In 2019, after a lifelong struggle with suicidality and intense fears of abandonment, my husband was finally diagnosed with borderline personality disorder (BPD). Although we’ve since rejected the BPD label (mainly due to the stigmatization and misconceptions it can carry), having some terminology to help us make sense of his inner landscape was tremendously valuable. […]

Panic Attack versus Anxiety Attack: Understanding the Difference and How to Cope

close-up of panicked eyes

If you have ever experienced a sudden surge of overwhelming fear or anxiety, you may have wondered if you were having a panic attack or an anxiety attack. While “panic attack” and “anxiety attack” are often used interchangeably, they are not the same. Understanding the difference between the two types of episodes and knowing how […]

5 Steps to Healing from Burnout

sunflower blossom

If work has left you feeling exhausted, on edge, or disinterested, you may be suffering burnout. Long hours, heightened responsibilities, and a lack of balance between work and home life have become the norm for many Americans following the COVID-19 pandemic, leaving workers feeling drained, pessimistic, and burnt out. What is burnout? Burnout is an […]

The Science of Sleep: Understanding Your Circadian Rhythm and Tips to Boost Restfulness

man sleeping in bed

We all know how important sleep is for our health and well-being, but have you ever wondered why we need it and how our bodies regulate it? The answer lies in our circadian rhythm – our body’s natural 24-hour cycle that regulates our sleep-wake cycle, hormones, and metabolism. Our circadian rhythm is controlled by an […]

Reduce Stress with Mindfulness Techniques

man doing tai chi outdoors

Stress is a common concern in today’s fast-paced world, affecting people of all ages and backgrounds. It’s no secret that chronic stress can negatively affect your mental and physical health, causing issues such as sleep disturbances, anxiety, and even a decrease in heart rate variability (HRV), an essential indicator of your autonomic nervous system’s balance.  […]

Small Changes That Can Boost Your Teen’s Mental Health

teen gamers

Growing up can be challenging for many teenagers. As they transition into adulthood and develop their identity, they’re experiencing many different emotions and changes in behavior. If they’re not adequately supported, these feelings and changes in habits could affect their mental health. As a parent, you must recognize when teens struggle with their mental health, […]

Mental Health Issues Faced by Older Adults and How to Cope With Them

older man running

Older adults can experience mental health issues due to life changes, such as retirement or losing a loved one. They may also develop emotional problems because of physical disabilities or severe illness. Mental health and well-being are crucial in any stage of life, including older age. So, what mental health issues do older adults face, […]

Self-Care Practices for Better Mental Health Management

woman with headphones in bed

Self-care is more than just soaking in a bubble bath and applying expensive facial masks. It’s an essential part of our overall health and well-being and something we should all prioritize. Whether you’re dealing with chronic stress, struggling to get enough restful sleep, or simply looking for ways to boost your mood and energy, incorporating […]

Is Your Senior Loved One Struggling with Anxiety? Tips to Relieve the Worries and Fears of Older Adults

daughter and elderly mother

Anxiety is a natural response to stress or danger, and it can manifest as feelings of fear, apprehension, or unease. It is a common experience for people of all ages, but it can be particularly challenging for seniors who may already be dealing with physical or emotional changes. Addressing anxiety in seniors is crucial for […]

Coping with the Stress of College: Tips for Students

3 students in café.

Life is stressful. There is no way around it. But it can be even more stressful for students graduating from high school and continuing to college. Many teens already have busier schedules than they can manage. The transition from the family home to a college dorm or off-campus housing creates more pressure on them. Having […]

How to Cultivate Self-Compassion and Improve Your Relationships

happy partners selfie

Self-compassion, the tendency to be kind and understanding to yourself when confronted with personal failures and challenges, is a strong predictor of positive mental health (Muris, 2015; Hwang, 2016). Studies indicate that high levels of self-compassion are linked to better life satisfaction and happiness and decreased self-criticism, depression, and anxiety (Neff, 2009). Self-compassion not only […]

Mindfulness Techniques for ADHD: How They Can Help

calming lake scene

This article by clinical psychologist Dr. Adeel Sarwar discusses the benefits of mindfulness techniques in managing ADHD symptoms. Do you often find it hard to stay focused, concentrate on tasks, and manage your emotions effectively due to your ADHD symptoms? If so, you are not alone. However, there is a solution – mindfulness techniques. Incorporating […]

Preventing Burnout and Fatigue in the Challenging World of Social Work: Self-Care for Helping Professionals

social worker and client

Social workers play a critical role in today’s world. A social worker’s role is to help people cope with issues in their lives. Clinical social workers diagnose and treat mental, behavioral, and emotional problems. Though they are primarily motivated to help others, social workers must prioritize their own health and well-being to be effective. Many […]

8 Easy Life Hacks To Improve Your Quality Of Sleep

cat sleeping

From waking up in the middle of the night to finding it difficult to nod off, failing to get a good night’s sleep can leave you feeling awful the next day. In this article, we’ll explore eight simple hacks to boost your sleep quality—for good.  So keep reading if you want to discover the key […]