The concept of the Window of Tolerance, originally developed by psychiatrist Dr. Dan Siegel, offers a compassionate framework for understanding how our nervous systems respond to stress, connection, and threat. It helps us make sense of our emotional and physiological reactions — and, importantly, shows us that regulation is not about being calm all the time, but about having enough capacity to move through life with flexibility and self compassion.

Setting boundaries is typically thought of in terms of saying “no,” and this is often the case. Turning down requests, Guilt is one of the most common experiences that you can expect to have when you are starting a boundary setting practice. The thing about boundaries guilt is that, most of the time, it’s not about doing something wrong at all. Boundaries are all about honest, authentic communication and building healthy relationships, which benefits everyone involved over time. The reasons that we feel guilty when we set boundaries are multi-layered. Here are some of the most common reasons for that guilt.

This blog will flesh out each of the components of the power and control wheel. These elements can take shape on a spectrum of severity. Even if you recognize just one of these elements in your own relationship, it is important to take stock and address it. Nobody should have to put up with abuse. You can take your power back.

Something I've been giving a lot of thought to lately is the difference between healing from within and healing alone. I think we often make the mistake of thinking that we have to do it all by ourselves. This lines up nicely with the traditional "go it alone" attitude that characterizes our culture in many ways. Although nobody can do it for you, or give it to you, healing from within actually involves seeking support. 

Setting boundaries can feel like a lot of work, especially at first. There can be tricky dynamics to handle both internally and externally. That’s why it’s so important to know that there are many incredible benefits to setting boundaries in the long run. Keep these benefits in mind when you are connecting with your intentions to remind yourself of your “why.” These benefits happen internally, and in our relationships.

Setting boundaries is typically thought of in terms of saying “no,” and this is often the case. Turning down requests, expectations, and inquiries, and setting boundaries around what behavior you will and will not accept is all important in a robust boundary setting practice.

However, there’s more to the story with boundaries than just turning things down. Today you’ll learn about a different way of setting boundaries, which is by asking for more. Think of this as advocacy through boundary setting.

Our intuition is a powerful ally, and can be the foundation for living our lives with connection, energy, and integrity. Although so many people desire to live intuitively, I also hear often from those who struggle to connect. This is a common experience in our modern world, and is by no means a sign that you don’t have an intuition, or will never form a relationship with it. When you’re feeling stuck and like you can’t access your gut, you may be experiencing one of the barriers that I’ll flesh out in this blog.

Modern life keeps us in our heads most of the day, planning grocery lists, leading meetings, and fretting over existential dread. We have so many demands placed on us that it can be easy to lose connection to our intuition. Living intuitively is the key to finding peace and balance in a chaotic world, but connecting to our gut can feel difficult when we’re stressed, overscheduled, and disconnected from our bodies.

Thankfully, forming a relationship to your intuition is not as difficult as it may sound if you’ve never done it before. This blog will teach you a few ways the strengthen your access to intuition that are simple, reliable, and powerful.

Your options when setting a boundary are to confront the situation, abstain from participating in the situation at hand, or lie if you are in a situation that is physically or emotionally unsafe. This blog teaches you about options when you are setting boundaries, and how to decide what choices to make.

Intuition is not just an abstract concept reserved for séances and tarot readings, but is actually an important function of the brain and the nervous system that is crucial to our ability to survive. Beyond basic survival, we have scientific evidence to suggest that intuition helps us to make better decisions in our daily lives. In fact, analytical overthinking can actually hinder our decision-making process, and lead to less satisfaction with outcomes.

Intuition is a natural, guiding intelligence that speaks to us through out bodies. Our intuition is an inherent gift and connection to “Source” that every one of us possess from our birth. It grows and develops as we live our lives and gain experience, but our intuition is always a part of who we are.

Regardless of the approach, most mental health clinicians will follow the same basic steps in their process. One of my all-time favorite books is Trauma and Recovery: The Aftermath of Violence - From Domestic Abuse to Political Terror by Dr. Judith Herman. I learned so much from this book, most especially the concept of the “stages of trauma recovery.” Being familiar with these stages can help you to know what to expect when you’re getting started with therapy,or with a new therapist or modality.

If you are like many of my clients, you are a person who is pursuing self-improvement, healing, and growth through a variety of pathways. While on this journey, many people find themselves wondering if they have to choose between spirituality and therapy. The truth is that you don’t have to choose. Spiritual connection and development can go hand-in-hand with more (or less) traditional therapy. In fact, the more that I dive into all of these channels, the more I see common threads. Three approaches that I see as being fundamentally connected but different in their approach are CBT, EMDR, and the Law of Attraction. 

In this blog, you will learn about the different ways that you can set a boundary by saying “no,” including saying “no” to requests, expectations, inquiries, and behaviors. You’ll also learn examples for boundary setting, including sample phrasing.

The gut microbiota is essential not only to our physical health, but to our mental and emotional health as well. The gut microbiota helps connect us with our intuition, and communicates constantly with the brain through the vagus nerve. Learn more in this blog about what some people think of as our “second brain.”

EMDR intensives are a powerful and effective way to facilitate deep healing and change. Learn more through this blog about how intensives work, some of their benefits, and who can benefit from this approach.

In a world that constantly asks us to produce, strive, and achieve and simultaneously experiences epidemic levels of anxiety, depression and burnout, I have found another way. A way that is far more generative, kinder, and joyful. That way is through REST. 

Establishing healthy boundaries is crucial for maintaining our physical, emotional, and mental well-being. Boundaries help us define where our responsibilities begin and end, protecting our personal space and energy. However, many of us struggle with boundaries for various reasons, often leading to painful emotional experiences. If you find yourself frequently drained or unhappy, it might be time to evaluate your boundaries. Here are some signs that suggest your boundaries need work.

Polyvagal theory helps to explain the way that our nervous systems influence us throughout our days and how we can work with those systems for better mental and physical health and wellbeing.

Learn the basics of this powerful healing modality, including how it works, approaches to treatment, who may be a good candidate, and ways to access treatment.