Taking the first step toward therapy can feel terrifying—you might not know what to expect, how it will go, or if it will even work. While seeking mental health support is one of the most empowering decisions you can make, it's completely normal to have questions and concerns before your first session. Whether you're feeling a mix of excitement and anxiety or unsure about opening up to a stranger, you're not alone—these feelings are shared by many first-time clients. Keep reading to explore how you can overcome these typical worries and face therapy head-on.

Body-checking is the compulsive act of looking at, and scrutinizing your body. This manifests as an obsessive preoccupation with your appearance and repeatedly checking your body image in mirrors or reflective surfaces, using scales or tape-measures to keep track of weight and measurements, repeatedly evaluating how your clothes look, pinching skin, among other self-destructive behaviors. In today’s social-media and appearance-world, it is easy to compare ourselves to others, especially with regard to our bodies. While body-checking might be a temporary method of attempting to feel better about certain areas of your body, it can ultimately lead to distorted perceptions and greater feelings of loss, judgment, depression and obsessional behavior.

What is Urge Surfing? Urge surfing is an effective visual mindfulness technique for controlling undesirable behaviors. It is especially useful in binge eating recovery. How do I Use Urge Surfing? Urge surfing is a way of ‘riding’ out cravings, in a safe and attuned manner. The first step is to label the sensation as you begin to feel the urge or craving. For example, you may desire to binge at the end of a stressful day or after a fight with a friend. If you are able to, move yourself to a quiet space and relax your eyes.

Sometimes we find ourselves feeling overwhelmed, stressed, or just a little blue. While it’s completely natural to experience occasional dips in mood, finding simple, natural methods to lift your spirits can potentially improve your day. Whether you’re dealing with a particularly stressful week, or just want to generally feel more positive, there are many natural and effective strategies to help boost your mood without relying on quick fixes. See below for 10 simple and natural ways to brighten your day, energize your mind and leave you feeling much better.

Journaling is a common practice used to process emotions, thoughts and feelings. It is a great self-care tool and especially helpful in times of high stress or crisis. Journaling offers a powerful way to nurture our mental health, process emotions, and gain clarity about our inner world. The following guide provides thoughtful prompts to help you develop a meaningful journaling practice that supports your mental wellness journey. So grab a pen and a notebook, find a relaxing space, and get started!

What are boundaries?
Boundaries are essentially healthy restraints applied to emotional or physical actions to ensure and promote harmony and balance in relationships. There are several categories of boundaries: 

• Personal boundaries: Relating to your individuality and self-preservation.

• Physical boundaries: Regarding personal space and physical contact.

• Emotional boundaries: Protecting and advocating for your feelings and sustaining personal emotional energy.

• Sexual boundaries: Ensuring mutual respect and consent in intimate relationships.

• Financial boundaries: Managing financial expectations and responsibilities.

Have you ever heard of DBT (Dialectical Behavior Therapy)? If so, you may know about the STOP skill. STOP is an acronym for: stop, take a step back/take a breath, observe, proceed mindfully. The primary purpose of the STOP method is to handle crises more mindfully. Developed from mindfulness and meditation practices, this technique suggests an accessible way to ease depression and anxiety, improve emotional regulation and increase self-awareness.

Self-compassion is about being kinder and more empathetic to oneself. Many people can do this for others, but it can be difficult to do for themselves. It is easy to engage in self-loathing, shame, and self-inflicted anger; to self-criticize and overthink difficult moments, but, truth be told, we're only human. Establishing self-compassion skills can help us have better self-esteem, stronger personal growth, and a brighter outlook on our lives.

While we may refer to it as the “most wonderful time of the year”, the holidays can bring stress, anxiety, and even dread. According to the National Alliance of Mental Health, 64% of people with an already existing mental illness note that holidays exacerbate their symptoms. There are many reasons why we may find ourselves becoming more anxious: more time spent around family, unmet expectations, fatigue, grief and loss, financial stress, among other things. While there are many wonderful aspects about the holiday season, we must acknowledge the added pressure it brings. If you feel anxious about this year’s holiday season, know you are probably not alone. Here are a few tips: