Therapy & Mindfulness Practices

Why Life Feels So Hard in Your 20s — And How to Navigate It

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Life After the College Bubble

Your 20s are full of firsts, transitions, big decisions, highs, and missteps. Life can feel overwhelming, and perfectionism often ramps up during this decade—whether it’s starting your career, managing relationships, or figuring out your identity. Social media amplifies the pressure, showing curated snapshots of peers who seem to have it all together.

Leaving college can make the shift even more stark. In school, life existed in a bubble: you had a place to eat, a place to sleep, your basic needs were met, and your friends were always nearby. Your schedule was structured, expectations were clear, and support was built into your environment. After graduation, that safety net disappears. Suddenly, you are the one responsible for making all the decisions, building your support network, and figuring out life on your own. It’s no wonder everything feels bigger and harder.

Why Perfectionism Hits Harder in Your 20s

1. You’re carving your path.
In your 20s, you’re deciding who you want to be, what career to pursue, and what kind of life you want to build. Each decision feels high stakes, and mistakes can feel catastrophic, especially without that built in safety net.

2. Comparison is constant.
It’s easy to compare yourself to peers who appear “ahead,” “successful,” or “together.” Social media exaggerates these comparisons, making it feel like everyone else is doing better than you. Now it’s not just Instagram feeds but LinkedIn profiles. You see in real time, your peers landing their dream jobs or getting professional recognition.

3. Fear of falling behind.
You may believe that if you don’t get it right now, you’ll be permanently behind. This fear keeps you anxious and striving for perfection. Imposter syndrome kicks in. You get the feeling that you are not prepared to deal with being an adult.

These pressures feed a common worry: If I mess up, people will see I don’t belong, or I’m a fraud.

Why This Decade Feels Especially Challenging

Your 20s are a transitional decade. You’re no longer in the structured environment of college, but you haven’t fully settled into adult life either. Ambiguity is normal, yet it can make challenges feel amplified. Perfectionism thrives here, convincing you that any misstep is catastrophic when, in reality, mistakes are part of the growth process.

Strategies to Navigate Your 20s

  1. Practice Self-Compassion.
    Recognize that your 20s are a time for experimentation and learning. Mistakes don’t define your worth—they shape your resilience. Most successful people can look back and see that they were still figuring things out in their 20s (which is totally developmentally appropriate by the way).
  2. Focus on Progress, Not Perfection.
    Small, consistent steps toward your goals are more important than flawless execution. Daily self-care habits- getting a good night’s sleep, staying hydrated, moving your body, and getting the right nutrition for your body- can set you up for success.
  3. Limit Comparison.
    Remember, social media is a highlight reel. Everyone is figuring things out behind the scenes. If there is a way to limit your time on social media, do it.
  4. Reflect and Journal.
    Writing about your experiences and feelings can help you make sense of transitions and gain perspective on fears and anxieties. Putting pen to paper can help you gain the perspective you need to move forward.
  5. Reach Out for Support.
    Do not be afraid to ask for help. No one gets by in this world without it. Friends, mentors, and therapists can provide guidance, reassurance, and accountability as you navigate these years.
  6. Embrace Uncertainty and Mistakes.
    Try small “mistake exposures,” like sending a draft without obsessing over edits or trying a new activity without perfect execution. Each time, you build confidence and resilience. The more often you make small mistakes and see that the outcome is tolerable — people still like you, the world keeps turning — your brain learns: Mistakes aren’t dangerous. I can handle them.

Final Thoughts

Your 20s are meant to be a period of learning, experimentation, and growth. Life may feel hard right now, but the challenges you face are shaping you into a capable, resilient adult. Instead of striving for perfection, focus on growth, self-compassion, and enjoying the journey—even when it’s messy. The “bubble” of college is gone, but now you have the freedom to build a life that’s meaningful on your terms. There is a lot of uncertainty at this stage of life. Rather than treating the uncertainty like a threat, you can view it as a future with endless possibilities. It is up to you!

If you need extra support navigating this phase of life, please to reach out.

Filed Under: anxiety, cognitive behavioral therapy, coping skills, development, journey, mental health, perfectionism, self-esteem Tagged With: , , , , ,

Why You Should Practice Making Mistakes

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Perfectionism promises excellence—but all too often, it delivers anxiety and self-doubt. What if part of the cure is doing the opposite of perfect?

What if making mistakes on purpose could actually help you grow stronger?

Why Perfectionism Holds You Back

Perfectionists set extremely high standards and often believe that self-worth depends on meeting them. Fear of mistakes keeps you stuck: you procrastinate, overwork, or avoid taking any action unless conditions are “just right.” Many experts believe that perfectionism is closely tied to shame. For example, if I do this perfectly, I can avoid criticism and therefore shame.

When things don’t go perfectly, self-criticism spikes, and the internal dialogue can become harsh: you blame yourself, second-guess your decisions, and ruminate on what went wrong.

Exposure Therapy: A Tool from Psychology

In therapy, there’s a technique called exposure therapy — the idea is to slowly and intentionally face what makes you anxious or afraid, learning to handle it over time. Gradually, the fear loses its power. You desensitize yourself to what was causing so much anxiety.

Applied to perfectionism, one approach is to practice making mistakes. Doing so teaches you that you can survive imperfection, that discomfort doesn’t kill you, and that sometimes, things turn out okay even when they aren’t “perfect.”

How to Practice “Mistake Exposures”

Here are some small steps to try:

  • Send an email with a minor typo.
  • Let an assignment be “good enough” instead of endlessly editing it.
  • Share an unfinished draft with a colleague or group member without obsessing over design or details.
  • Try a new activity, knowing you might look silly.
  • Create something imperfect.

Click here for a more extensive list

Each time, notice what happens. Are people mad? Probably not. Does your anxiety spike? Maybe. But you’ll learn you can cope. Over time, the anxiety lessens, and you grow confidence. A great mantra for anxiety is “I can handle this.”

What Research Tells Us

Recent studies show that intentional failure helps reduce the fear of mistakes. In one experiment, perfectionistic participants intentionally made errors (e.g., spelling mistakes, messing up tasks) so they could get used to being imperfect. Over time, they reported fewer fears, less avoidance, and less distress when things didn’t go “just right.” (Psychology Today)

Putting It Into Practice (Tips)

  • Start small. Begin with low-stakes mistakes — don’t jump straight to sending a public presentation with glaring errors.
  • Plan exposures. Decide beforehand what you’ll allow yourself to mess up and how you’ll handle the discomfort.
  • Practice self-compassion. Whether the mistake is intentional or accidental, treat yourself kindly. You’re doing valuable work.
  • Reflect. After an exposure, write or think: What did I feel? What was worse than I imagined? What was better? What did I learn?

Final Thoughts

Perfectionism isn’t just a drive for excellence — it keeps you trapped from living the life you want. Making mistakes on purpose is your way out. It’s a way to reclaim your power, to see yourself as human, capable, and resilient. You deserve to live a life where “good enough” doesn’t feel like failure — it feels like freedom.

If you’re feeling “not good enough” or find yourself obsessing over how others perceive you, I can help. I have openings for new clients and would love to support you on this journey. Feel free to hit the Contact button to schedule a free 15-minute consultation.

Filed Under: anxiety, cognitive behavioral therapy, coping skills, perfectionism, Self Awareness, self-esteem, teens, Therapy, Thoughts Tagged With: , , , , , ,

Making Peace with the Unknown: How to Handle Life’s Uncertainty

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Why Uncertainty Feels Hard

Uncertainty is one of the hardest things for our brains to handle. We crave control, clear answers, and knowing what’s coming next. When life feels unpredictable — whether it’s waiting for test results, navigating a new job, or figuring out a relationship — our minds can go into overdrive, trying to solve a puzzle with missing pieces.

But here’s the truth: life is full of uncertainty. Learning to tolerate it — not just push through it, but actually live well with it — is one of the most powerful skills you can build.

Why Our Brains Struggle with the Unknown

Our brains are prediction machines, wired to scan for danger and make plans. This survival mechanism was helpful in the past, but in today’s world, it often leads to unnecessary anxiety.

Lack of control triggers anxiety. We think that if we can just plan well enough, we can prevent bad things from happening. This false belief can intensify distress, especially when things go wrong despite our best efforts.

We exhaust ourselves trying to “figure it out.” Overthinking, Googling obsessively, ruminating, and seeking reassurance are all ways we try to avoid the discomfort of not knowing.

The Cost of Avoiding Uncertainty

Avoiding uncertainty comes at a price. Constantly checking emails, texts, and social media may feel soothing temporarily, but it actually ramps up anxiety over time. Overthinking and over-researching can lead to analysis paralysis, keeping us stuck and preventing action.

Trying to control the future is like running through a maze with no exit — because there’s no way to know anything for certain. The more we chase certainty, the more trapped and exhausted we feel.

Practical Strategies for Tolerating Uncertainty

1. Name It
Say to yourself, “I do not know what comes next. I am dealing with uncertainty.” Naming it helps your brain step back and observe rather than react. Most of life is uncertain — yet every day, you manage to get through it.

2. Shift Your Focus to the Present
When the outcome is beyond your control, focus on what is within your control today. One small, grounding action — a walk, a breathing exercise, or tidying a space — can keep you anchored in the present.

3. Practice “Uncertainty Exposures”
Like with perfectionism, you can build tolerance by practicing uncertainty in safe ways:

  • Go to a new restaurant without checking the menu first.
  • Send an email with a small typo.
  • Let a text sit unanswered for an hour.
  • Resist checking tracking info for an order.

Each time you do this, you learn that discomfort doesn’t last forever — and the worst-case scenario rarely happens.

4. Journal & Reality-Check Your Thoughts
Do a quick brain dump of anxious or racing thoughts. Then ask yourself:

  • “What am I telling myself right now?”
  • “Is that really true?”

Your feelings are always valid, but your thoughts aren’t always facts. This practice helps you identify which thoughts are helpful and which you can let go of.

5. Practice Self-Compassion
Remind yourself: It’s normal to feel anxious about uncertainty. Everyone struggles with it at times. Feeling anxious doesn’t mean you’re weak — it means you’re human.

Reframing Uncertainty

Uncertainty doesn’t always mean something bad is coming — it simply means the future is still unwritten. “Anything could happen” is a neutral statement, open to multiple possibilities.

Sometimes what you fear turns out better than you imagined. If you always knew the outcome, life would be pretty predictable — maybe even boring. Resilience grows when we face what we can’t control and still move forward.

Moving Forward

Uncertainty may never feel completely comfortable, but it can become tolerable — and even become a place where growth happens. Each time you choose to sit with not knowing, you build strength, patience, and courage. Over time, uncertainty transforms from a threat into an open door, inviting you to step forward with confidence.

Filed Under: anxiety, cognitive behavioral therapy, coping skills, mental health, Mindfulness, perfectionism, Self Awareness, Therapy Tagged With: , , , , , ,

4 Ways to Break Free from the Cycle of Perfectionism

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The Perfectionism Trap

You see it everywhere — on your Insta feed, in group chats, in the way people talk about their endless to-do lists and self-improvement goals. You’re told to eat cleaner, work harder, travel more, work out more, glow up, and somehow have the time and energy to have fun. And honestly? It’s exhausting.

Perfectionism tricks you into thinking that if you just hit the next goal — lose 10 pounds, pick the perfect career, and keep your skincare routine flawless — then you’ll finally feel okay. But is this actually making you happy, or just making you tired?

What Perfectionism Does to You

Living in “must be perfect” mode doesn’t just push you to work harder — it can wear you down. You might notice:

  • Beating yourself up for tiny mistakes.
  • Trouble relaxing because there’s always “more” you should be doing.
  • Comparing yourself to everyone else’s highlight reel and feeling behind.
  • Pushing yourself until you burn out — then blaming yourself for being tired.

Perfectionism can feel productive, but it’s often fueled by fear — fear of failing, fear of not measuring up, or fear of being “too much” or “not enough.” According to an article in Psychology Today, “Maladaptive perfectionism is often driven by fear of failure, feelings of unworthiness, low self-esteem, and adverse childhood experiences.”

How to Break the Cycle

The good news? Perfectionism doesn’t have to run your life. You can have big goals and show yourself some grace along the way.

Here are four practical tools to help you step out of the perfectionism trap:

1. Ground Yourself

Stop. Put your phone down. Take one deep, slow breath. Give yourself five seconds and just pause.

This is your reset button — a chance to step off autopilot and decide what actually matters right now. In this moment, remind yourself: you are safe. Nothing is on fire.

2. Ask What YOU Want

Perfectionism is sneaky — it makes you chase what you think you’re supposed to want. Pause and ask:

  • “Is this really for me, or because I think I should?”
  • “What do I actually want for my life right now?”

Then act on it. Add in the things that bring you joy, even if they feel “cringe” or unconventional. Your life doesn’t have to look like anyone else’s to be meaningful.

3. Journal & Reality-Check Your Thoughts

When your mind feels noisy, try a quick brain dump: write down every anxious, judgmental, or racing thought swirling around. Then take a moment to reflect:

  • “What am I telling myself right now?”
  • “Is that really true?”

Your feelings are always valid, but your thoughts aren’t always facts. Writing them out helps you notice which thoughts are helpful and which you can let go of.

4. Practice Making Mistakes

One of the best ways to loosen perfectionism’s grip is to practice making mistakes — on purpose. This is a form of exposure therapy, where we intentionally face the things that trigger us, little by little, to build resilience.

For perfectionism, this might look like:

  • Sending an email with a small typo.
  • Posting a photo on social media that isn’t perfectly curated or facetuned.
  • Submitting an assignment that is “good enough” instead of endlessly revising it.

Each time you do this, you teach your brain that imperfection is survivable — and often, not nearly as catastrophic as it feels in the moment.

When to Talk to Someone

If perfectionism is affecting your mental health, relationships, or ability to enjoy life, it may be time to reach out for support.

Therapy can help you understand where this pressure is coming from, quiet negative self-talk, and build tools to live a life that actually feels good — not just one that looks good.

If you are struggling with feeling “not good enough”, please do not hesitate to reach out. You don’t have to do this alone!

Click here if you are ready to get started.

Filed Under: cognitive behavioral therapy, coping skills, mental health, perfectionism, Self Awareness, self-esteem, social media, teens, Therapy Tagged With: , , , , ,

5 ways to survive the end of the school year

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How to survive the end of the school year | Therapy & Mindfulness Blog by Meghan Renzi | Teen Girls Therapy in Kensington, Maryland 20814

5 ways to survive the end of the school year.

The end of the school year can be rough. April and May are typically the busiest months for mental health professionals. Interestingly enough, April is Stress Awareness Month and May is Mental Health Awareness Month! For many of the teens and college students who I work with, the end of the school year is a particularly stressful time—deadlines, a pressure to complete assignments that were put off and studying for finals. Maybe you are starting a new school in the fall or going away to college. The awareness that these transitions are approaching can also contribute to anxiety during the last few months of school…  And don’t disregard the fact that you have been in school for almost 9 months now and you are probably exhausted!

So how do you finish this marathon without burning out?

Here are 5 helpful tools:

  1. Keep things in perspective. Stressful situations are easier for most people when there is an endpoint in sight. Remember that you are nearing the end of the school year and the barrage of academic demands will end shortly. If you find yourself overwhelmed, it might be helpful to lower the expectations you are placing on yourself. Focus on getting your work done. Remember it does not have to be perfect.  Education, whether it is high school, college or grad school is a place for you to learn. It is okay to not have all the answers and make mistakes. If you knew everything 100% you wouldn’t need to be in school! Do the best you can with what is in front of you.
  2. Practice grounding. When anxiety takes over your brain, it can be extremely difficult to think rationally. Panic symptoms can cause you to go into fight or flight mode, which is not using your higher level thinking. So how do you get your logical brain back onboard? Hit the pause and let yourself just be. Feel your feet on the ground. Notice your surroundings. The 5,4,3, 2,1 game can be a great way to bring yourself back to the here and now. Scan your current environment for 5 things you can see, 4 things you can touch, listen for 3 things you can hear, find 2 things to smell and 1 thing to taste. This grounding exercise can be a quick way to bring you back to the present moment. 
  3. Let yourself feel your feelings. It is okay to feel angry, “over it”, tired, disappointed or sad. Whatever you are feeling, allow yourself to feel it. Feelings are feelings, they are not good or bad and there is no reason to suppress how you are feeling. Let yourself Ride the wave, in other words, let yourself surf the intense emotion rather than trying to change it. Remember, no emotion is permanent, allow yourself to experience what you are feeling in the moment without judgment.
  4. Schedule activities to look forward to. I think by now most people are aware that positive incentives can increase motivation. Whether or not your grades are where you want them to be, you worked hard this year, so give yourself a reward. Examples of rewards could be getting a massage or pedicure, planning a dinner date with some friends or taking a weekend trip that you’ve been putting off.
  5. Join a group. Having some accountability can be super helpful if you are struggling to stay motivated during these last few weeks of school. Being with peers can also provide a safe place to vent about what is bothering you and see that you are not alone. Group members can often provide helpful solutions, sharing what has worked for them. Group therapy can also be a great place to share your feelings in a safe supportive setting, without the threat of judgment.

It can be so hard to keep the momentum going at this juncture. Give yourself a break, let yourself feel, be where you are and talk it out. There is a light at the end of this tunnel!

Feel free to post any other tips you have for surviving the end of the school year.

Teen girls- contact me if you are interested in joining a therapy group this summer.

Further reading:

May is Mental Health Awareness Month

Motivation Makeover

Ride the Wave

5 Ways Group Can Change Teen’s Life

Filed Under: Beliefs, cognitive behavioral therapy, coping skills, group, group therapy, mental health, Mindfulness, teenagers, Therapy, Thoughts

We can’t stay silent on the topic of teen suicide. What parents and teens can do.

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Over the past few weeks, our community has been rocked by 2 teen suicides. Both teens were students at prominent Kensington High Schools. These tragedies are becoming all too common. We hear about it on the news and over social media. According to Mary Anderson, spokeswoman for the Montgomery County Department of Health and Human Services, there have been 5 teen suicides in Montgomery County this year.

There is certainly speculation about the correlation between social media and the rise in child and teen suicides in this country. Cyberbullying, a relatively new phenomenon, has become a major source of stress for today’s teen. There is pressure to present a certain image to the outside world, while what is going on inside often remains hidden.  In the Washington DC area, in particular, there is an inordinate amount of value placed on achievement. According to a 2017 article in Forbes magazine, Washington DC is the 2nd most educated city in the United States. The comparison trap is a dangerous one. For emotionally fragile teens, the pressure to succeed is magnified. While we may not be able to change the culture, we can certainly change our attitude towards it. 

Facts about Teen Suicide:

  • Suicide is the 2nd leading cause of death in the world for those aged 15-24 years.
  • Teens are more likely to tell a peer, rather than an adult if they are having thoughts of suicide.
  • Only half of all Americans experiencing an episode of major depression receive treatment (NAMI).
  • There is one death by suicide in the US every 12 minutes (CDC).
  • “Among teenagers, suicide attempts may be associated with feelings of stress, self-doubt, the pressure to succeed, financial uncertainty, disappointment, and loss. For some teens, suicide may appear to be a solution to their problems” (American Academy of Child and Adolescent Psychiatry).

What parents can do:

  1. Talk to your kids. Parents need to talk about this. Of course, it is uncomfortable to talk about suicide. Many parents worry that bringing up the topic of suicide will ignite those ideations in their child. However, just like sex and drugs, teen suicide is a reality in the world today. Let your child know that they can come to you with anything. Ask open-ended questions. Let them know how you are feeling. Don’t be afraid to be vulnerable. Having an open conversation about suicide will help your child feel more comfortable coming to you for help.
  2. Watch for warning signs. It is so important for parents to know what to watch for when it comes to suicide risk factors. Withdrawal from peers, hopelessness, loss of interest, a decline in hygiene, use of drugs and alcohol as a means to escape, hypersomnia or lack of sleep, and loss of appetite are just some of the warning signs. In addition, you may notice personality changes and increased feelings of apathy (for example– a “who cares” or “nothing matters” attitude).
  3. Ask for help. Talk to your child’s pediatrician, go to a mental health professional for guidance or join a parent support group. You don’t have to do it alone. When your child has a physical ailment, you take them to the doctor. You aren’t expected to fix a medical problem on your own. The same goes for psychiatric issues. If you are worried about your child’s mental health, professional help is a must. While it may look like something that is in your child’s control, it is not. There is a common misconception that people with depression and thoughts of suicide can simply snap out of it.

What teens can do:

  1. Talk about your own experience and break the silence. We live in a world where so much of our private lives have been made public. However, there are still certain things that we tend to keep to ourselves. Most of us have been programmed to feel shame when it comes to mental health issues. What if we felt open to share how we actually felt? What if you shared that you go to therapy, experience anxiety or are having issues with depression? You don’t have to feed into the stigma. Mental health issues are a reality.
  2. Don’t add to the problem, be a part of the solution. If you see something, say something– whether it is bullying over social media or noticing warning signs of depression in a friend. If you know someone who is suffering, offer support and tell a trusted adult, like a parent or guidance counselor. Staying silent only feeds into the problem.
  3. Join a group or start a group.
    Groups can be a great place to open up and share what is really going on in a safe supportive environment. Whether it is a peer-led self-help group or a group run by a therapist or counselor, hearing other people’s stories can help you to see that you are not in this alone. A group setting can provide a place for you to “relate in” and learn how others were able to manage similar issues.

Remember if you or a friend are having thoughts of suicide, tell someone you trust. You are not alone, even though it feels like it. Asking for help takes courage but there is support available if you need it.

Resources

Facts About Suicide

References

Filed Under: cognitive behavioral therapy, coping skills, group, mental health, Mindfulness, parenting, parents, self harm, self-esteem, social media, suicide, teenagers, teens, Therapy, Thoughts

Your Questions Answered: How Yoga Can Help Your Mental Health.

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What is Yoga?

I cannot tell you how many times I hear people say “I can’t do yoga I am not flexible”. The truth is yoga is not just about the poses! The word “yoga” actually comes from the phrase “to yoke” or to bring together. Yoga is a way to connect mind, body, and breath. Because this mindful practice includes breath control, centering, and physical movement, it is often referred to as a “moving meditation”. Yoga does not have to be bending into a pretzel or that classic image of svelte models effortlessly floating into dancer pose.

The physical health benefits are numerous and well documented in medical journals. A regular yoga practice is associated with improved cardiovascular health, relief from chronic pain, arthritis and better sleep, in addition to improving muscle strength and posture. Awareness of breath helps you to slow down your thoughts and incorporate more body awareness.

Okay, so what about the mental health benefits?

Most people are aware that practicing yoga will calm your body down. Having a mindfulness practice can also encourage you to stay present with whatever is happening. Oftentimes we are wrapped up in what has happened in the past or what we believe will happen in the future. I can speak for myself when I say that I often get carried away with my thoughts, worries, and “What Ifs”.

Coming back into your breath can take the focus out of your head and into your body. Something magical happens when you connect with your body. Staying in the moment allows you be open to all of the wonderful possibilities your life has to offer.

How can yoga help my depression?

Most of us know that physical exercise is beneficial to one suffering from depression. Yoga is awesome because it incorporates mindfulness with the movement that does not have to be strenuous. Often in depression, the sufferer will experience lethargy, rumination, feelings of sadness and lack of motivation. Practicing yoga and meditation can combat these symptoms and even increase production of feel-good chemicals in the brain like GABA,  dopamine, and serotonin. The practices of yoga and meditation have been noted to activate these neurotransmitters that help regulate mood.

What about my anxiety?

Yoga is a great exercise for someone dealing with anxiety. Often people who suffer from anxiety disorders are preoccupied with what is going on in their heads. Predicting unpleasant events and re-living uncomfortable situations are common for those who struggle with anxiety. Yoga allows space to notice that right now, in this moment, everything is okay. Patients who have been diagnosed with panic disorders and other anxiety disorders, typically have decreased GABA activity in the brain. The chemicals that are released in the brain during a yoga class have been compared to the effects of the Benzodiazepine class of anti-anxiety medication.

I am struggling with addiction. Can yoga help me?

Having a yoga practice can definitely be a helpful supplement to addiction treatment and recovery programs. As stated earlier, Yoga and other mindfulness practices can increase blissful chemicals in the brain like GABA, dopamine, and serotonin, which can be responsible for that post-yoga class euphoric feeling. Additionally, having a routine can be beneficial for anyone dealing with a mental health concern. Adding yoga to your schedule can give you something to look forward to and keep you busy in a positive way.

Do kids and teens benefit from yoga?

Absolutely. In fact, yoga can help children to be more aware of the way their bodies move, while also building comfort with those growing bodies. Teaching mindful movement and meditation to younger children will allow them to learn to focus and be present. Integrating breath and movement can also help with emotional regulation. For teens, yoga can help improve self-esteem by increasing body gratitude and building a sense of community.

How often should I practice?

If I could practice every day I totally would! I think incorporating some kind of mindful exercise whether it is meditation, yoga or prayer, can be a helpful way to start the day. If it starts to feel like a chore, it may be time to prioritize and look at what else is taking up your time. A lot of people find that the calm they feel after going to a yoga class or practicing yoga on their own is well worth it.

Remember that you get what you put in. If you make taking care of yourself a priority, you will reap the benefits.

Please let me know your thoughts and message me with any questions 🙂

Further Reading

From Harvard Health Publications- Yoga Benefits Beyond the Mat

Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety-A Modern Scientific Perspective

From Mayo Clinic- Yoga: Fight Stress and Find Serenity

How might yoga help with depression? A neurobiological perspective. 

The Body Keeps the Score by Bessel VanderKolk

Befriending your body: How yoga helps heal trauma

7 Ways Kids Benefit From Yoga

Filed Under: coping skills, mental health, Mind Body Connection, Mindfulness, parenting, Self Awareness, self-esteem, teenagers, teens, Therapy, Thoughts Tagged With: , , , , , ,

How to Make Worry Stones

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Worry Stones

I recently posted a photo of some “worry stones” I made on Instagram and I received a lot of positive feedback, as well as questions about how to make these magical stones.

I cannot take credit for the invention of worry stones. I learned about worry stones while working in a partial hospitalization program for adolescents. We made worry stones as a group activity and also gave them out as a distress tolerance tool for the teens.

A worry stone can be used as a grounding tool if you are feeling “up in your head”, angry or anxious. Rubbing a worry stone between your index finger and thumb can be a way to bring you make to the here and now.

A great thing about these worry stones is that they are small enough to fit in your pocket and the movement of rubbing your fingers together is so subtle that no one will even know you are using a coping skill! Also, the process of making worry stones can be therapeutic in and of itself.

Here is what you will need to make your very own batch of worry stones:

I purchase everything on Amazon but you can also go to your local craft store

Assorted colors of bakeable clay (I use Sculpy)

Sculpy glaze (optional)

Sparkles or Sparkle dust

An oven

A baking pan

Your hands

That’s it!

Okay, now how to make them….

  1. Preheat the oven to 275 degrees.
  2. Break a few pieces off of 2-4 colors and swirl together. (There is definitely a sweet spot in terms of when to stop mixing. Too much mixing can make the color turn out muddy).
  3. Roll your clay mixture into a ball a little larger than a quarter.
  4. Press your thumb into the ball so the piece of clay forms into a bowl shape but also gives you a nice spot to rub your thumb. (You can make as many as you want!!)
  5. Once you have made your worry stones you can place them on your baking sheet about 1 inch apart.
  6. Bake for 15 minutes.
  7. Once you have allowed your stones to cool, you can choose to add sparkle dust or your glaze.

Now that you are done, you can keep some for yourself or give them out as gifts!

Please send me a message and let me know how they turn out 🙂

Namaste.

 

Filed Under: Child, coping skills, mental health, Mind Body Connection, Mindfulness, parenting, parents, Self Awareness, teenagers, teens, Therapy Tagged With: , , , , , ,