Exposure and Response Prevention (ERP) is an evidence based therapeutic intervention that helps people to confront their fears head on in a safe and paced way. ERP is the gold standard treatment for Obsessive Compulsive Disorder (OCD) and is a behavioral therapy that helps people to decouple obsessive thoughts from subsequent compulsions. It involves immersing into feared environments and practicing tolerating the discomfort that may arise without avoidance or reliance on rit

Our brains are great at feeding us information. They tell us what things are going on in our environment, what changes have occurred, what to look out for, etc. In a world so entirely full of information and stimuli, our brains basically act as a filter, processing information in a way that doesn’t get us overwhelmed, but still offers us enough context to stay safe and aware in our environments. Our brains even make interpretations about the world around us, giving names and

We are knee-deep into summer break, and I'm sure that comes with plenty of memories, family time, pool days, lounging around... AND meltdowns, tiredness, and everyone getting on each other's nerves - the whole works! Which makes this the perfect time to create a family Crisis Kit. It's killing two birds with one stone: you're entertaining the kids while teaching them one of the most valuable life skills they can learn: how to calm themselves down effectively when their emotio

Many of us have a story about who our spouse is, and it often begins with labels like these: An emotionally unavailable partner. A drama queen. A control freak or a hothead. A people pleaser, slob, or know-it-all. An obsessive perfectionist or an irresponsible procrastinator. Though you may be nodding your head emphatically in recognition, these labels don’t tell the whole story. You live with a person: a complex, ever-changing human being with a tendency to act in certain w

“That’s just the reality of the situation,” someone flatly states to you, not helping to ease your worries. In fact, that statement isn’t comforting at all. Obviously you know your difficult situation is “the reality”, that’s why you’re so upset. Do they think you’re on your fourth cup of sleep-deprived coffee because it’s not the reality? You’ve been up the whole night worrying or pacing– usually both, and that’s because you know just how real the issue is. You know the rent

Grief is something that virtually every person will, at some point in their life, experience. Grief can occur after any loss that a person experiences. This can include the loss of a loved one, after the loss of a relationship, the loss of a job, the loss of one’s previous environment. Grief is not bound to one specific type of loss and therefore can be experienced in many different ways. Because it is so commonplace, there is a common misconception that grief is simple, that

Dating can be exciting and meaningful, and it can also feel draining, confusing, and overwhelming. One day you're optimistic about a new shidduch, and the next you're replaying every conversation in your head, doubting his middot, and questioning whether you’re ever going to find the right person. While we can't eliminate the uncertainty that comes with dating, we can change how we respond to it. During this roller-coaster ride we call dating, dialectical behavior therapy (DB

Understand two evidence‑based trauma therapies, how they differ, and how to choose what fits your situation. When it comes to trauma, there is not one typical, expected, or appropriate response. Due to the unique nature of every human being, two people can experience the exact same event and may emerge very differently from one another. This attests to the unique process by which some people develop PTSD while others do not. There are a host of factors that beget this diagnos

When you’re feeling overwhelming emotions, it can feel like a tornado. You might find yourself struggling to find the words to describe what you’re feeling. It might feel as if everything is moving too quickly for you to pinpoint what’s actually happening. The wedding is starting in twenty minutes, and you’re stuck in standstill traffic. You took on way too much at work, and it’s catching up with you. Your friend is upset with you and you have no idea how to fix it. The feeli

If you've been exploring treatment options for emotion dysregulation, intense emotions, self-destructive behaviors, chronic anxiety, trauma, or borderline personality disorder (BPD), you've probably encountered Dialectical Behavior Therapy (DBT). Because DBT has become widely known, many therapists now describe themselves as "using DBT." However, teaching some DBT skills is very different from providing comprehensive DBT as it was originally developed, and as decades of resea

If you spend five minutes on the internet today, you might start to believe your behaviors and quirky habits are caused by a long list of mysterious diagnoses. Social media is overflowing with quizzes and captions meant to catch our attention and create unnecessary worry: Take this quiz to find out if you’re a narcissist. Here are five unexpected signs that you have multiple personalities. Here are the daily habits most often seen in psychopaths. By the time you finish scroll

“Think before you speak” is an expression that is frequently thrown around, usually to remind us to communicate with kindness and consideration. But this expression has an alternative meaning that is equally important: our conversations are more likely to be effective and helpful to both parties when we approach our interactions with a clear goal in mind. To illustrate this point, imagine the following scenario. One day you walk into a café to buy a coffee before a morning me

Many people struggle to validate effectively because they believe it means agreeing with the other person. If a friend is upset over something that seems minor, if a partner interprets a situation differently than we do, or if a child is having a big reaction to a small disappointment, we may worry that validation reinforces irrational thinking or inappropriate behavior. In reality, validation and agreement are not the same thing. Validation is the act of communicating that a

People tend to believe that motivation is the key to success. If only they were more motivated, they would finally start exercising, stick to a routine, stop procrastinating, or make meaningful changes in their lives. It is an understandable belief, but it is also one of the biggest misconceptions. Motivation is overrated. Motivation is often treated as the starting point for action. In reality, motivation is unreliable. It comes and goes based on mood, energy levels, stress,

As the school year is coming to an end, and the transition to summer is beginning, perhaps both feelings of excitement and nervousness are creeping in. When schedules change, feeling excitement about the possibility of rejuvenation, and nervous about the lack of routine, both make a lot of sense. While you are still in that transition phase, thinking about the reality of your summer, and places that you might get caught up in, is critical to a successful and relaxing vacation

When this week's ceasefire was disrupted, many Israelis experienced a familiar sequence of events. Opening the Home Front Command app to check the status of schools and public gatherings. Questions about whether graduations, recitals, and end-of-year celebrations would proceed as planned. By late Sunday evening, many families had already received notice that schools would be closed the following day. Life interrupted—again. The now-familiar alert tone returned for Israelis in

One of the modules in DBT is called “Interpersonal Effectiveness.” This module teaches skills on how to communicate a need/objective in an effective way. Prior to having a conversation with someone else, there are a few questions that you want to ask yourself. How important is this goal to me? How important is maintaining this relationship to me? How will I be able to maintain my self respect during this interaction? When going about having the conversation, there are differ

A panic attack can feel like a medical emergency. Your heart pounds, your chest tightens, your breathing shifts, and a surge of fear tells you something is very wrong. Many people’s first thought is, “Am I having a heart attack?” or “Am I about to pass out?” The experience is intense and deeply unsettling. But while panic attacks feel dangerous, they are not physically harmful. What’s actually happening during a panic attack is a sudden activation of your body’s fight-or-flig

Many people expect therapy and healing to feel comforting and peaceful. They think that once they start doing “the work,” they’ll finally feel calmer, more confident, and at peace. And sometimes that does happen. But more often, healing feels uncomfortable before a person feels at peace. One of the misconceptions I see is people assuming that discomfort means they’re doing something wrong. In reality, discomfort is often part of the process. When you begin changing long-stand

We all have those days when we just don’t want to do, well, anything. Perhaps you had a busy week, didn’t get much sleep the night before, or feel like you need a vacation. Every so often, taking the time to recharge and reset, can actually give you the boost that you need for the next while. However, there may be times when everything just feels like too much, and this feeling lasts for a while. Maybe you are struggling with depression or maybe you’ve just had a rough few w

As parents, we like to think that we love all our children fully and equally. But let’s be real, every parent has one child (and sometimes more than one!) that just seems to be more difficult. There are many reasons why one child may be more difficult to parent than another. Often, the child will exhibit behaviors that the parent finds difficult to manage (such as angry outbursts, physical aggression, or tantrums). And as is normal, we start to look for ways to change and man

One of the four modules of dialectical behavioral therapy (DBT) is emotion regulation. The foundation to any emotion regulation skill is identifying the emotion that you are feeling, and how that emotion manifests itself. Once you understand why an emotion is coming up and what the sensations that come along with it, you can begin using skills to regulate that emotion. Have you ever felt like you just want to hide? Likely, the emotion of shame is causing you this emotional r

Cognitive Behavioral Therapy (CBT) is often described in simple soundbites: “change your thoughts,” “do your homework,” and “follow the structure.” While there’s truth in those descriptions, they can flatten what is actually a nuanced, emotionally rich, and highly individualized therapy. Let’s take a deeper look at three persistent myths and what really happens beneath the surface. Myth #1: “CBT ignores emotions and just tells me my thoughts and behaviors are wrong” This myt

Few things are harder than watching your child feel scared. Whether it’s fear of the dark, sleeping alone, or being away from you, your instinct is to help them feel better as quickly as possible. Many parents find themselves responding by letting their child sleep in their bed, staying with them until they fall asleep, or avoiding situations that trigger anxiety altogether. These responses come from a place of care and protection. In the moment, they often do help. The child