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.

Internal Family Systems therapy is an evidence-based approach to therapy that helps clients to access deep parts of themselves for profound healing.

Learn the basics of EMDR therapy, including theoretical background, evidence to support its effectiveness, and what it’s like to do EMDR as a client.

Setting effective boundaries involves four basic steps: 1.) Name what’s happening, 2.) Share the effect, 3.) Set your boundary, 4,) Tell your story. Learn this step-by-step method for setting clear, simple boundaries that actually work.

Being a highly-sensitive person, or HSP, can feel like a lot to handle. This blog lays out what it means to be an HSP, common traits and experiences for HPSs, and how to leverage your sensitivity to improve your life and impact the world.

We all go through seasons where it feels like nothing is moving. These times can feel frustrating, but the “spiritual desert” is actually full of opportunity. This blog helps you to make the best of the times when you’re feeling lost, while avoiding the pitfalls that can keep you stuck for longer.

Being a good listener is an essential skill for building and maintaining healthy, nourishing relationships. This blog shares some of the skills that I use every day as a therapist to help my clients feel seen and heard, and which are easily applicable to real life.

Having a reliable “coping toolkit” is essential for anyone hoping to move through life with more ease, connection, and presence. This blog gives you the building blocks to get started with your own coping practice.

When you first start setting boundaries, it can feel like the biggest barriers will be other peoples’ reactions, but the truth is that the hardest part often starts inside. This blog lays out some of the most common internal barriers to boundary setting, and helps you to find ways to address those barriers and step into your power.

When you first start setting boundaries, it can be helpful to know what to expect internally and externally so you’re prepared when it happens. This blog lays out some of the most common experiences that people have when they start setting boundaries for the first time, as well as some approaches for how to deal with it.

Secure attachment is essential to healthy relationships. This blog lays out the three most important elements to building secure attachment, both for children and adults. These are - attunement, containment, and rupture followed by repair.

Intuitive guidance comes in many forms, and is an incredibly powerful source when we’re able to connect. This blog helps readers to tune into intuitive guidance through three different pathways: trust in the path, trust in self, and trust in the Universe.

Boundaries can get a bad reputation for being mean, difficult, and complicated. This blog explores and debunks some of the most common myths about boundaries, and gets you grounded in the truth to move forward.

Relationships can be tricky, and it can be hard to know how to manage it when things get complicated. These three mantras for healthy boundaries in relationships help you to keep it simple and come back to basics when you’re feeling overwhelmed.