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September 5, 2023

5 Techniques to Conquer Anxiety and Realign with Joy

There is no denying the intensity of the moment. The constant barrage of stimulation from all directions can be astounding, and it is very easy to be consumed by overwhelming anxiety. Here are 5 ways to paus…

How to Cope with Climate Change Anxiety

With Canadian wildfires causing smoke-filled skies in NYC—it’s no wonder many of us are experiencing anxiety around our changing world. Whether we have experienced these events first hand or our screens were…

What To Do When Imposter Syndrome Creeps Into Your Professional Life

What To Do When Imposter Syndrome Creeps Into Your Professional Life Feeling like an imposter in your job? You are not alone. Whether you just landed your first job after graduating or transitioning to a new…

How Therapy Can Reduce PTSD Symptoms

PTSD, or Post-Traumatic Stress Disorder, can be an incredibly difficult thing to go through. It can cause nightmares, flashbacks, and very uncomfortable symptoms. While there are many different personal copi…

Clean Your Social Circle: Identifying and Addressing Toxic Relationships

Toxic relationships come in various forms and can be found in any area of our lives, including friendships, romantic partnerships, family relationships, and even professional connections. While it’s no…

Refresh Your Routine: Simple Changes You Can Make to Boost Your Mental Health

Adding even more steps to your routine when your schedule is already slammed might seem antithetical to addressing your mental health. After all, when you’re feeling stressed or overwhelmed and you have a mi…

Why Some of Us Struggle with Mother’s Day

Mother’s Day is a day to celebrate our mothers for everything they do; their sacrifice, their love and their care. However, for so many people, even mothers, Mother’s Day presents an emotional challenge. If …

Decluttering Your Mind: Tips for Letting Go of Negative Thoughts and Emotions

Our minds have a way of filling up quickly. New stressors build upon old ones, and soon after that, our brains can feel like quicksand that swallows negative thoughts and emotions into one big pit. We often …

Parenting & Its Toll On Your Mental Health

Being a parent is a 24-hour-a-day, 365 days-a-year job. You never stop being a parent; not in your sleep, not at college graduation, not at their wedding, and especially not when they have kids. You will alw…

Spring Cleaning: Five Ways to Clean Out Your Anxiety

Spring is finally here! Winter can be a challenging season for any of us. The cold weather and gray skies can trigger Seasonal Affective Disorder, lead to depressive feelings, or further social isolation. Sp…

How Animals are Changing the Therapy Game

You may have heard the term “Therapy Animal”, but how much do you know about their role in the world of mental health care? As Animal Assisted Therapy (AAT) becomes more mainstream, it is importa…

5 Signs that You are a Perfectionist and How to Navigate it

Sometimes I wish I could be perfect in all aspects of life. Do you ever wish that? Do you find yourself wanting to be the perfect partner, employee, student, brother/sister, or friend? While the defini…

Dear Perfectionist:

*Written by a Perfectionist I saw the Instagram reel your company posted, the one where you so confidently pronounced diaspora as dysphoria. I witnessed the moment when one of your staff members referenced y…

How to Let Go of Perfectionism and Fill Your Cup

Perfectionism is associated with a range of mental health problems including anxiety, depression, and eating disorders. Perfectionism can manifest in different areas of your life, ranging from a preoccupatio…

The Connection Between Perfectionism & Mental Health

Perfectionists derive their value from positive recognition from others. It is no wonder that we exclaim, “perfect!”, for the things we see as positive. When we hear that something is perfect, we often feel …

February 24, 2023

Is it 5′ o’clock Yet? : How to Stay Motivated at Work

We have all been there; staring at the clock moving minute-by-minute, waiting for the end of the work day. Staying motivated throughout the day is challenging and (unfortunately) common. Expecting yourself t…

February 16, 2023

The Importance of Community: Understanding Group Therapy

When it comes to our emotional and mental well-being, there is one powerful thing that is often overlooked: community. In a world where we’re taught to be independent and self-sufficient, it’s ea…

February 9, 2023

Life Changing Time Management Skills That You Can Start Today

One of my favorite quotes about the human experience is ‘we are what we repeatedly do. Excellence then is not an act but a habit’. It reminds me that achieving more is less about a single instance of h…

February 3, 2023

Black Mental Health Matters: Accepting Therapy Within the Community

I had my first panic attack at age 5. Heart pounding, I couldn’t hear anything but the blood rushing to my head. I felt dizzy, my vision blurred and I couldn’t breathe. I owe all of this to Eddie Murphy. I s…

January 19, 2023

How to Focus on Progress Instead of Perfection

Our learned measures of progress stem from our earliest years. In school, we are taught to strive for the best grades. We measure these grades down to percentage points, and progress in class is directly rel…

January 12, 2023

Nobody’s Perfect: 5 Signs You’re Being Too Hard on Yourself at Work

Do you find yourself creating negative thought loops in your mind when you are at work? Do you feel like your work stresses bleed into your personal time? If so, you’ve come to the right place. Below is a li…

January 5, 2023

3 Good Morning Habits for a Successful Start to your Day

Do you wake up feeling groggy and unprepared to start your day? This is a common experience, especially in the winter months when there is less sunlight. A morning routine is a good way to rev your engine an…

December 30, 2022

Accepting Good Enough

Perfect is a word that gets thrown around a lot. Especially for high achieving professionals, perfect is the ultimate and constant goal: the perfect client pitch, the perfectly planned event, the perfect emp…

December 23, 2022

Learn How and When to Say ‘No’

As a therapist, I use the word ‘boundaries’ a lot. We set them, we hold them, we break them; this is the reality of having interpersonal relationships. Learning how to say ‘no’ is hard. Depending on your ide…

December 16, 2022

Tools for Dealing with Anxiety During the Holidays

The Holidays can be a time of high-highs and low-lows. Our collective anxiety increases with the expectations that come with this time of year. Family gatherings, holiday parties, and the uncertainty of the …

December 9, 2022

How to Find a Therapist That is Right for You

A positive relationship between a client and therapist is based on trust and open communication. When you feel comfortable and connected to your therapist, the therapy itself improves. You will likely allow …

October 28, 2022

Goal Setting: How to Envision the Future

We are taught that setting goals helps us progress in life, but are rarely told how to set them. Goals are nuanced, and our circumstances impact the types of goals that we can create. Two people may have the…

October 21, 2022

Moving Through Anxiety

Anxiety is a common and natural feeling. It can arise when we are uncomfortable, unprepared, or worried. Anxiety manifests in the body through a series of symptoms including elevated heart rate, strained bre…

October 14, 2022

How to Set Boundaries at Work

When we read self-help books, inspirational social media posts, or read about self-care activities, one phrase is always present: ‘work-life balance’. We are told how important it is for our mental health. W…

October 10, 2022

How to Balance Family, Work, and Living in Today’s America

Today’s America looks very different from America pre-pandemic. It’s important to acknowledge the difficulties in balancing and living as there are times where the two struggle to co-exist. While…

September 30, 2022

5 Negative Habits to Change Today

As we move through the world, we develop coping mechanisms for everyday situations. We create narrative and behaviors to deal with our circumstances. Some coping mechanisms are positive and healthy. The copi…

September 23, 2022

How to Stop All-or-Nothing Thinking

All-or-nothing thinking places our behaviors and thoughts into two categories: good or bad. It only assigns value in these two extremes; there is no gray area. An example of this type of thinking is saying, …

September 9, 2022

The Power of Sharing: Activating Your Network

It is easy to feel lonely in our fast-paced, technology-centered world. These feelings of loneliness can bring about anxiety, social isolation, and depression. Building your community is the antidote to lone…

August 19, 2022

Wellness and Work-Life Balance

The phrase ‘work-life balance’ is used over and over again in mental health blogs, motivational social media posts, and conversations with coworkers. It is an elusive concept, to be able to strike a balance …

August 12, 2022

Does Expressing Your Feelings Actually Help?

Before jumping into a quick answer, let’s discuss feelings in general: It is important to remember that emotions and feelings are not bad. They often derive from met (or unmet) expectations based on set valu…

Dear Perfectionist, You Have Nothing to Prove

Perfectionism is a greatly misunderstood phenomenon. Perfectionists are perceived as people who need things to be done to the highest standards. In some ways, this can seem like a good thing; people who focu…

The Function of Focus

“Let us reflect on what is truly of value in life, what gives meaning to our lives, and set our priorities on the basis of that.”-Dalai Lama What comes first when you are writing your to-do list? We all have…

Valuing Your Time: Work vs. Productivity

It takes work to create a product, whether that be tangible or something else related to your industry. That being said, not all work is productive. This distinction is important because we are often praised…

Giving Your Brain a Break: Tips to Effectively Relieve Stress

In the constantly changing landscape of our lives, it can feel counterintuitive to quiet your brain. More thoughts equal more progress, right? But this isn’t necessarily true. Burnout extends beyond the work…

5 Positive Affirmations for High Achievers

At Refresh, we work with high-achieving individuals who are committed to doing the work of therapy. Part of this ‘work’ is building confidence in yourself. High achievement does not equate to confidence, as …

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