If you ever scroll through social media reels or read a self-help book these days, odds are you’ve come across the word validation. Whether or not we can define the word off-the-cuff, most of us have felt its power at one point in our lives: the comfort and relief that comes from someone recognizing our internal experience and confirming that our thoughts or feelings are understandable and real. As relational beings, we knowingly or unknowingly crave this recognition from bir

It’s that time of year – school is heading out and sunscreen is coming on. Whether vacation just passed, is actively happening, or is rapidly approaching, this time of year brings its own kind of challenges. Rained out activities, kids fighting, and lack of structure may end up leaving you frustrated.  The question becomes, how do we cope when expectations and realities don’t line up? 1. Clarify expectations in advance It is hard to not get caught up in the nitty gritty detai

Did you ever find yourself halfway through your day and realize… you weren’t really there for most of it? Maybe your body was in the meeting, on the call, or driving the car, but your mind? Somewhere between your to-do list, a weird comment someone made, and what you’re going to cook for dinner. You are not alone. Most of us are living in fast-forward. We are fast-paced, multitasking, and always thinking about something else. And that’s exactly where mindfulness comes in. In

So, what actually is Dialectical Behavioral Therapy (DBT)?  If you’re like me, you've probably run into a lot of long articles and blog posts about DBT that are intimidating, hard to read, and ultimately leave you with very little clarity. But what if you don't have the time to sift through multiple articles just to gain a better understanding? Well, that’s what this is for. My plan to get this explanation right involves two simple steps: understanding the terms, and understa

One of the first things people notice when they start CBT is how much we talk about thoughts, emotions, and urges. They’re three distinct building blocks of our inner experience, but they can easily get tangled together. Taking time to tell them apart is actually one of the most powerful ways to gain self-awareness and emotional balance. Thoughts: The Stories Our Mind Tells Thoughts are the words or pictures that show up in your mind. They’re the running commentary that inter

As the month winds down, many people expect to feel refreshed and ready to dive back into everyday life. But instead, it’s common to feel tired, scattered, or emotionally flat. After weeks of seudos, family gatherings, and spiritual focus, it takes time to find your balance again. Many expect to feel uplifted and renewed once the Yomim Tovim end, but often, what follows isn’t inspiration; it’s exhaustion. If you’re feeling drained, unmotivated, or irritable after Rosh Hashana

As summer winds down and the school year approaches, many students and parents find themselves experiencing a mix of excitement and...

Therapy has become an integral part of our culture. With its terms utilized in our daily expressions, and therapeutic practices becoming...

There’s something I hear over and over again from women, especially those juggling parenting, work, caregiving, and everything in between. It goes something like this: “I feel guilty taking time for myself .” Or just as often: “ I don’t have time to breathe. ” Even something as simple as stepping away for a quiet moment, going on a short walk, or choosing not to multitask can stir up all kinds of resistance. Am I being selfish? I have so much to do- Shouldn’t I be doing somet

We are usually quick to comfort others when they are struggling. If a friend called you crying because they messed something up or were overwhelmed, you probably wouldn’t say, “Wow, you really should’ve handled that better.” You would offer warmth, reassurance, and build them up. But when it’s us in that position, the script flips. Suddenly, the voice in our head isn’t kind at all. It’s harsh, critical, and impatient. It says things like, You should be over this by now, or Wh

We’re taught that each Yom Tov is not merely a celebration or remembrance of the past — it’s a time when the spiritual energy of the...

The Struggle is Real: Why It's Hard to Be Present Mindfulness is the practice of present-moment awareness, but in today’s digital world,...

Let’s be honest— playing with toddlers or young children can sometimes feel repetitive, boring, or even overwhelming . Maybe you’ve found...

Now that Pesach has ended, the world starts to move again, but maybe you’re not quite ready to move with it. Whether your yom tov was...

Life gets overwhelming sometimes — and not just in the dramatic, fall-apart kind of way. More like in the quiet, relentless pressure of...

Did you ever hear yourself saying something along the lines of “it just shouldn’t be this way?”, or “I should be able to just do xyz”?...

Have you ever found yourself standing in your kitchen, surrounded by cleaning supplies, cookware, and what feels like an insurmountable...

Hi! My name is Chaya Deutsch, and I'm a new undergrad intern at The CBT/DBT Center. My initial impression of mindfulness was that it was...

College students interested in clinical psychology are faced with a very difficult task. Most of these students are interested in gaining...

Living with uncertainty can be extremely distressing. Whether it is waiting for something as significant as medical results or as mundane...