MENTAL & EMOTIONAL WELLNESS
Motivate Yourself with Self-Compassion
How do you talk to yourself? How you talk to yourself is directly related to how much you achieve and how effective you are with your daily work. Yes, you heard me right, negative self -talk can be harmful and inhibit our ability to achieve your goals and dreams. Even...
Tools to Overcome Procrastination
What is procrastination? If we indulge in it sometimes - procrastination is not a bad thing. It becomes a problem when it creeps upon us and we don't have a toolbox to confront and overcome procrastination. Let's talk about how you can get more awareness about WHY...
A 6 Stage Model for Long-Lasting Life Changes!
Are you one of these people who struggle to keep your new year's resolutions? Do you tend to set goals for yourself, hoping to make life changes, but slip and become easily discouraged? If the answer is yes, then you are not doing it the right way! I've been there...
Cheers! Time to Celebrate All You’ve Accomplished in the Past Decade
What were you up to back in December 2009? I'd been living abroad (Madrid) for longer than ever before-- a whole 3.5 months! After spending a week exploring London with a new, dear, friend, I was preparing to ring in the new year with 12 grapes and champagne in...
Creating A Location Independent Mental Health Toolbox
What tools do you have inside of We all have our own set of strategies for coping with the inevitable hard moments in life, but we're not always aware of what they are. These coping skills are important, wherever in the world we call home, but often we don't realize...
An Intro to Self-Compassion: The Self-Compassion Break
I just returned from attending this year's 7in7 conference for digital nomads in Medellin, Colombia. It was an incredible conference designed for experienced location independent professionals. And unlike other conferences I’ve attended in the past, it combined...
How I Support My Clients Coping with a Breakup Abroad
Several years ago I went through an incredibly difficult breakup abroad while living in Spain. It felt like my life had fallen off of a shelf and shattered into a million tiny pieces, and I really wasn’t sure how I was going to put it all back together, who I could...
Why Online Therapy? Five Reasons for Having a Virtual Therapist
A few weeks ago I published a blog and video in which I explained why I made the switch to online counseling. In today’s post I want to explain some of the reasons why someone might choose having a virtual therapist over traditional face-to-face therapist, and I’ll do...
An Intro to Mindfulness: Learning to Train Your Attention “Muscle”
What comes to mind for you when you hear the word “mindfulness?” Mindfulness has become an important part of the work I do with my clients. Not only is there an increasing amount of research demonstrating the benefits of mindfulness interventions, but I’ve also found...
Online Counseling: Why I Took My Private Practice Online
"Online counseling? How'd you start doing that?" This is a question I frequently get at networking events and one I answer in my latest YouTube video. For those of you who don't want to watch the video, you can also read a summary below of why I made the switch from...
Love Warrior: Why I’m Recommending This Book To My Clients
I fell in love with Glennon Doyle Melton's book "Love Warrior" earlier this year and can't recommend it highly enough! Here's why-- In February, I traded in the gloomy winter skies of Amsterdam to spend two weeks in sunny, tropical Costa Rica. I visited a volcano,...
Have You Stepped Off the Stage? How to Identify Assertive Communication
"I'd like to work on being more assertive." It isn't typical that clients start working with me with this specific goal in mind. However, increasing assertive communication is still a topic that comes up on a very frequent basis with my clients. Why is that? Well,...
Combatting Your Inner Critic
One of the areas I frequently work on with my clients is learning how to deal with their inner critic. All of us have this critical voice inside of us, to a greater or lesser degree, but we’re often not entirely aware of it. Even if we are aware of it, we may not...
5 Tips to Set a New Year’s Resolution You Can Stick To
Truth be told, I’m not a huge fan of New Year’s resolutions. I think that any day of the year is a perfectly good one for reflecting on what you’re unhappy with and brainstorming how you can overcome whatever sort of obstacles may lie in the way of making changes....
Dispelling a Myth About Eating Disorders: More Than Just Food & Weight
"Why won’t she just eat?" "Why does he spend hours at the gym instead of with his friends?" "Doesn’t she realize that she’s already too skinny?" These are just some of the comments I’ve heard from the family and friends with a loved one who is struggling with an...
Filling Your Cup: The Importance of Prioritizing Self-Care
Do you struggle to practice self-care, and instead put your energy into taking care of others? Read below for a metaphor I share with clients about the importance of prioritizing self-care, especially if you want to be able to care for others! Early on in my...
Monkey Mind & the Importance of Prioritizing Self Care
I have a confession to make: I fell off the wagon. The meditation wagon that is. After four months of meditating at the very least five minutes a day, and many days up to fifty minutes, I stopped in early June. Life got busy. I had a trip planned to...
My 15 Favorite Inspirational Quotes on Courage and Fear
The past few weeks have been incredibly busy and I'm finding it hard to carve out time in my schedule to write content for this site. Each and everyday topics come up in my coaching sessions that make me think "ooh! That would make a great blog post!" Unfortunately,...
Can We Stop Our Thoughts? An Intro to Mindfulness
There's really no better word to describe the start to 2015 other than to say that it's been intense. My schedule as a therapist is quickly filling up, which means more and more of my ¨free time" is dedicated to staying up to date on how to best help my patients. Not...
No More New Year’s Resolutions
Have you set a New Year's resolution for yourself this year? I have. My resolution? No More New Year's Resolutions ! At least not in the way they're traditionally done. Here's why: 1) They're based on all or nothing thinking. Whenever you're aiming...
10 Tips for practicing Self-Care abroad
Although living abroad can be full of life-changing experiences and wonderful memories, it's not without its difficult moments. Through my own experience living abroad, as well as providing therapy and coaching for people living abroad around the world, I've created a...