# Behavioral Psych Studio ## Posts - [Timothy Oh (He/Him)](https://behavioralpsychstudio.com/timothy-oh-he-him/): Therapist | LCSW 133636 - [Dr. Eve Holwell](https://behavioralpsychstudio.com/dr-eve-holwell/): Consulting Adult Psychiatrist - [Unleash the power of ‘No’ with DEAR MAN](https://behavioralpsychstudio.com/unleash-the-power-of-no-with-dear-man/): By Stephanie Rothney I regularly hear about the power of saying “yes” – how saying yes to opportunities can increase joy and fulfillment. I believe strongly in the power of “yes”, and, taking a balanced approach, I think it is also important to recognize the power of “no”. So, this November, if life feels hectic, your schedule is packed, finances are tight, or emotions are more vulnerable, consider harnessing the power of “no”. As the end of the year approaches, people often find themselves met with lots of opportunities to socialize, attend family gatherings, or take on some extra projects […] - [Unmasking Masking: The Mask that Goes Beyond Halloween](https://behavioralpsychstudio.com/unmasking-masking-the-mask-that-goes-beyond-halloween/): By Bethesda Yohannes The season of costumes and masks is here! Every Halloween, people gather to transform into someone else, whether it be a superhero, a favorite artist, or a spooky villain, the possibilities are endless. But what if I told you that for some, wearing a mask isn’t just a once-a-year tradition? Some people wear an invisible mask every day of their lives. This is known as “masking,” and for many autistic people, it’s a way to blend into a world that often expects people to act “neurotypical.”  Let’s explore what masking really means, why it happens, the toll […] - [Can you walk the walk?](https://behavioralpsychstudio.com/can-you-walk-the-walk/): Can you walk the walk? By Elisa Pompeo In Dialectical Behavior Therapy (DBT), one of the most powerful and practical skills we love to teach is Walking the middle path. This means finding balance in extremes, stepping away from “all or nothing” thinking, and giving ourselves permission to choose flexibility over rigidity. For example, some people believe that the only way to succeed is to give 100% effort all day every day. Unsurprisingly, this can lead to exhaustion, self-criticism and often is not sustainable. Learning to walk the middle path can look like allowing ourselves to do slightly less than we […] - [I'll have 2 scoops, PLEASE](https://behavioralpsychstudio.com/summer-please-skills/): Summer PLEASE Skills By Lauren Siegel Do you ever feel like the fun and chaos of summer has your system all out of whack? More social plans, travel, and fewer routines are fun, don’t get me wrong, but they can also wreak havoc on our physical and emotional systems. When I think of summer, I think of flying to new vacation spots, indulging in a few extra happy hours, and the occasional ice cream for dinner (just me?). Unfortunately, this period of excitement and reduced routine can also come with some unpleasant side effects – jet lag from travel, abandoned exercise […] - [DBT Pride](https://behavioralpsychstudio.com/opposite-action-for-shame-pride/): Opposite Action for Shame = PRIDE By Lucy Rooney. On the heels of Pride Month, I wondered, how can our DBT skills help us adopt this spirit all of the months of the year? Pride Month is a time to honor the resilience and joy of the LGBTQIA+ community. How can we do this? …By being unapologetically ourselves. That’s right—let your freak flag fly!   Think Accumulating positives in the short-term—With all of the stress and hustle and bustle in our lives and with all of the invalidation that this community experiences, it is as important to schedule time to […] - [What is ERP for OCD?](https://behavioralpsychstudio.com/what-is-erp-for-ocd/): What is OCD? By Lauren Siegel Obsessive-compulsive disorder (OCD) is a pattern of thought and behavior characterized by unwanted, recurring thoughts or images (obsessions) that produce anxiety, and result in repetitive behaviors (compulsions) that function to reduce that anxiety. Essentially, an individual with OCD might experience an obsessive thought (i.e. “what if I forgot to turn the stove off and the apartment burns down?”), prompting significant anxiety, and may engage in a compulsive behavior (i.e. checking the stove 5 times in order to make sure it’s off, thereby reducing the anxiety temporarily). Living with OCD can be a painful experience, […] - [5 Simple Steps for Building Resilience in Your Child](https://behavioralpsychstudio.com/5-simple-steps-for-building-resilience-in-your-child/): Your child slams the door, bursts into tears, or shuts down completely. You want to protect them from pain, but deep down, you know that’s not the answer. What they need is the ability to face hard moments and recover. That’s what building resilience is all about. It’s not about making your child “tougher.” It’s about helping them feel safe, supported, and capable, even when life gets hard. So, how do you help your child build resilience, without adding more pressure to your already full plate? Let’s break it down into clear, manageable steps you can use today. What is […] - [Understanding Your Teen's Stress: Practical Tips for Meaningful Talks](https://behavioralpsychstudio.com/understanding-your-teens-stress-practical-tips-for-meaningful-talks/): Do you ever notice your teen feeling overwhelmed, withdrawn, or irritable, and it brings back a rush of your stressful teenage years? Back then, the stress may have come from juggling homework, friendships, and maybe a part-time job. Now, it feels like the pressures on teens are multiplied—the constant feed of social media comparisons, the relentless push for good grades, and the ever-shifting landscape of friendships.  It's tough to watch them carry this weight of teen stress, feeling almost helpless to understand what they're truly going through. Let’s talk about how you can help them ease the stress they're experiencing. […] - [Alexis Allen (she/her)](https://behavioralpsychstudio.com/alexis-allen-she-her/): Client Services Coordinator - [Unlocking the Power of Dialectical Behavioral Therapy (DBT) for Better Mental Health](https://behavioralpsychstudio.com/unlocking-the-power-of-dialectical-behavioral-therapy-dbt-for-better-mental-health/): Have you heard of Dialectical Behavioral Therapy (DBT)?   If you're feeling overwhelmed or struggling with certain mental health challenges, Dialectical Behavioral Therapy might offer the support you need.    This evidence-based approach is crafted to help you develop practical skills for navigating tough moments and regaining control.    Let’s examine DBT in more detail and consider how it can positively affect you or someone you care about. What is Dialectical Behavioral Therapy (DBT)? Dialectical Behavior Therapy (DBT) is a specialized type of Cognitive Behavioral Therapy (CBT) designed to help you understand how thoughts, feelings, and behaviors are interconnected.  While […] - [Healing the Unseen: Trauma Therapy Explained](https://behavioralpsychstudio.com/healing-the-unseen-trauma-therapy-explained/): Trauma can leave deep scars, sometimes so hidden we hardly notice them. But they affect us, shaping our thoughts, feelings, and actions. These scars can disrupt your sense of safety, shake your trust in others, and leave you feeling overwhelmed by life's challenges. We're here to tell you that healing is possible and that you don't have to live with the pain of the past. Trauma therapy can help you heal, find peace, and start living the life you deserve. Understanding Complex Trauma and PTSD First things first, let's clear up what we mean by "trauma." Trauma isn't necessarily only […] - [Trauma Therapy: Reclaim Your Power, Reclaim Your Peace](https://behavioralpsychstudio.com/trauma-therapy-reclaim-your-power-reclaim-your-peace/): Trauma can leave deep scars, sometimes so hidden we hardly notice them. But they affect us, shaping our thoughts, feelings, and actions. These scars can disrupt your sense of safety, shake your trust in others, and leave you feeling overwhelmed by life's challenges. We're here to tell you that healing is possible and that you don't have to live with the pain of the past. Trauma therapy can help you heal, find peace, and start living the life you deserve. Understanding Complex Trauma and PTSD First things first, let's clear up what we mean by "trauma." Trauma isn't necessarily only […] - [The Benefits of Dialectical Behavioral Therapy (DBT): A Guide to Improved Mental Health](https://behavioralpsychstudio.com/the-benefits-of-dialectical-behavioral-therapy-dbt-a-guide-to-improved-mental-health/): Have you heard of Dialectical Behavioral Therapy (DBT)?   If you're feeling overwhelmed or struggling with certain mental health challenges, Dialectical Behavioral Therapy might offer the support you need.    This evidence-based approach is crafted to help you develop practical skills for navigating tough moments and regaining control.    Let’s examine DBT in more detail and consider how it can positively affect you or someone you care about. What is Dialectical Behavioral Therapy (DBT)? Dialectical Behavior Therapy (DBT) is a specialized type of Cognitive Behavioral Therapy (CBT) designed to help you understand how thoughts, feelings, and behaviors are interconnected.  While […] - [10 Tips to Support Your TGNB (Transgender/Nonbinary) Loved One](https://behavioralpsychstudio.com/10-tips-to-support-your-tgnb-transgender-nonbinary-loved-one/): Considering the recent increase in anti-trans legislation across the U.S., I wanted to write this post to show our direct support of transgender, nonbinary and gender-diverse people, who make up a large portion of our clients at BPS. The impact of these bills can be understood as an example of traumatic invalidation, which ie extreme or repetitive invalidation of an individual’s significant private experiences or characteristics, resulting in damage to their self-construct and pervasive insecurity (Harned, 2022). Sources of traumatic invalidation can be macro (institutional, systemic) or micro (among important relationships, especially parents and family of origin). When Possible, Choose […] - [There REALLY is No Place Like Home for the Holidays](https://behavioralpsychstudio.com/there-really-is-no-place-like-home-for-the-holidays/): Perry Como wasn’t wrong when he sang those iconic Stillman lyrics. “There’s no place like home for the holidays.” Really. And whether it’s your biological family, your chosen family or your new partner, home (for the holidays) carries a weighty pressure that perfectly encompasses Dialectical Behavioral Therapy’s (DBT) core dialectic of acceptance and change.  (‘What the heck is a dialectic?’ you may ask. Head here for a deeper dive into this term.)  As much as I love my family, and I really, truly do, there’s an unshakeable reversion to childhood patterns that the holiday season, and subsequent return home, can provoke in us all. (Adding another escalating […] - [What the Heck is the Biosocial Theory?](https://behavioralpsychstudio.com/what-the-heck-is-the-biosocial-theory/) - [Mindfulness of Others: Through a DBT Lens](https://behavioralpsychstudio.com/mindfulness-of-others-through-a-dbt-lens/) - [What The Heck is a Dialectic?](https://behavioralpsychstudio.com/what-the-heck-is-a-dialectic/): What the Heck is a Dialectic? By Avery Carmichael, BPS Social Work Intern Undergirding all that is Dialectical Behavior Therapy (DBT) is the eponymous concept of dialectics. I will start by saying, in full transparency, that the term ‘dialectic’ is an oft-intimidating word to define. Especially when considering its rich philosophical roots, one can easily dive deeply down the rabbit hole of Marx, Engels, Popper, and Bunge. For now, I suggest you don’t.  Instead, in this moment, as you read this text — presumably because you are interested in, fascinated by, or curious about DBT — let’s take things easy and begin with the following […] - [Fred Begley (he/him)](https://behavioralpsychstudio.com/fred-begley-2/): Director of Finance and Operations I Masters in Public Health - [Kristin Ortiz (she/her)](https://behavioralpsychstudio.com/kristin-ortiz-2/): Therapist | LMSW/ACSW - [Kristen Carpenter (she/her)](https://behavioralpsychstudio.com/kristen-carpenter-she-her/): Therapist I LMSW I ACSW - [Ren Haas (She/Her)](https://behavioralpsychstudio.com/ren-haas/): DBT Fellow - [Michelle Beaumont (She/They)](https://behavioralpsychstudio.com/michelle-beaumont-she-they/): DBT Fellow - [Anna Scholcz (She/Her)](https://behavioralpsychstudio.com/anna-scholcz-she-her/): DBT Fellow - [Stephanie Rothney (She/Her)](https://behavioralpsychstudio.com/stephanie-rothney/): Therapist I ACSW I LMSW 131473 - [Sneha Subramanian (she/her)](https://behavioralpsychstudio.com/sneha-subramanian/): Therapist | MHC-LP - [Sarah Rosato (she/her)](https://behavioralpsychstudio.com/sarah-rosato-lcsw/): Therapist | LCSW - [Lauren Siegel (She/Her)](https://behavioralpsychstudio.com/lauren-siegel/): Therapist | LMSW - [Jessica Garcia (she/her)](https://behavioralpsychstudio.com/jessica-garcia-2/): Therapist | LCSW - [Hailey Goldberg (she/her)](https://behavioralpsychstudio.com/hailey-goldberg/): Therapist | ACSW 118805, LMSW 123142 | MSW, RSW - [Erica Sava Park (she/her)](https://behavioralpsychstudio.com/erica-sava-park/): Therapist | LCSW - [Elisa Pompeo (she/her)](https://behavioralpsychstudio.com/elisa-pompeo/): Therapist | LCSW - [Dr. Carmen Lalonde (She/Her)](https://behavioralpsychstudio.com/dr-carmen-lalonde-she-her/): Therapist - [Bethesda Yohannes (she/her)](https://behavioralpsychstudio.com/bethesda-yohannes/): Therapist | ACSW | LMSW 116117 - [Avery Carmichael (she/her)](https://behavioralpsychstudio.com/avery-carmichael-2/): Assistant Clinical Director | Therapist | LMSW - [Ava Bir (she/her)](https://behavioralpsychstudio.com/ava-bir/): Therapist | LMSW 131896 - [Ethan Tuccienza (he/him)](https://behavioralpsychstudio.com/ethan-sapienza-2/): Clinical Director-LA and Staff Therapist | LCSW 122158  - [Lucy Rooney (she/her)](https://behavioralpsychstudio.com/lucy-swank-lcsw-assistant-clinical-director/): Clinical Director-NYC | LCSW 93521 - [Jacquelyn N. Smith (she/her)](https://behavioralpsychstudio.com/jacquelyn-n-smith/): Director of DBT Programs and Training | LCSW-R 112990 - [Dr. Stefanie Sugar (she/her)](https://behavioralpsychstudio.com/stefanie-sugar/): Psy.D. Founder and Executive Director | PSY34092 - [The Cycle of Anxiety: Breaking Free with CBT](https://behavioralpsychstudio.com/the-cycle-of-anxiety-breaking-free-with-cbt/): Have you ever felt like you’re caught in an endless loop of worry, where every anxious thought feeds into the next, creating a never-ending cycle of fear and unease? If so, you are not alone. Anxiety disorders are the most common mental illness in the United States,... - [How to Achieve More Balanced Sleep](https://behavioralpsychstudio.com/how-to-achieve-more-balanced-sleep/): How to Achieve More Balanced Sleep Many people struggle with sleep. Whether it’s falling asleep, staying asleep, or getting enough sleep it is extremely frustrating since it is partly out of your control. Good news- there actually is a lot in your control..... - [How to Self Validate](https://behavioralpsychstudio.com/how-to-self-validate/): What is validation? Validation is the recognition that another person’s experience (or our own) makes sense, is logical, fits the facts, and is reasonable. We can validate actions or internal experiences like feelings, thoughts, opinions, desires, and beliefs.... - [2024 calls for more Willing hands + Half-smiling](https://behavioralpsychstudio.com/2024-calls-for-more-willing-hands-half-smiling/): Have you ever felt like you’re caught in an endless loop of worry, where every anxious thought feeds into the next, creating a never-ending cycle of fear and unease? If so, you are not alone. Anxiety disorders are the most common mental illness in the United States,... - [Understanding DBT and its Trauma Adaptations](https://behavioralpsychstudio.com/understanding-dbt-and-its-trauma-adaptations/): Dialectical Behavioral Therapy (DBT) was originally created by Dr. Marsha Linehan to treat Borderline Personality Disorder. In recent years, DBT has increasingly been found to be effective for any person struggling with up and down, difficult to manage emotions... - [Reduce Anxiety with Gratitude this Holiday Season](https://behavioralpsychstudio.com/reduce-anxiety-with-gratitude-this-holiday-season/): Reduce Anxiety with Gratitude this Holiday Season Have you ever had a thought that you could not get out of your head? Maybe you had one thought that led to hundreds of other thoughts. You might have tried to tell yourself a variation of, “ok, I need to stop thinking... - [Parenting Therapy: Strategies for Raising Resilient and Emotionally Healthy Children](https://behavioralpsychstudio.com/parenting-therapy-strategies-for-raising-resilient-and-emotionally-healthy-children/): Raising children can be incredibly rewarding, but it can also come with challenges that leave you feeling uncertain and overwhelmed. As a parent, you want to make sure your child grows up resilient and emotionally healthy, but figuring out how to support them through difficult times isn’t always easy. This is where parenting therapy can help. By exploring effective strategies tailored to your family’s unique needs, parenting therapy provides the guidance and tools to nurture your child’s emotional well-being and foster a strong, supportive relationship. Let’s look at the benefits and strategies offered by parenting therapy, helping you raise resilient […] - [DBT vs. CBT in Treating Anxiety and Depression](https://behavioralpsychstudio.com/bdt-vs-cbt/): Anxiety and depression can leave you feeling uncertain about the best path to recovery. DBT and CBT are two effective therapies, each with its approach to treatment.  But how do you decide which one is right for you?  Let’s explore the differences between DBT vs. CBT so you can better understand their unique strengths and make a more informed choice for your mental health.  Understanding these options can bring you closer to finding the support that meets your needs. What is Cognitive Behavioral Therapy? Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on identifying and changing negative thought […] - [Family Therapy: How It Helps Heal Complex Family Dynamics and Trauma](https://behavioralpsychstudio.com/family-therapy-benefits/): Family dynamics can be complicated, and when trauma is involved, the emotional strain can feel overwhelming.  You might struggle to communicate with loved ones, feel misunderstood, or even isolated within your family. The right support can make all the difference in these moments.  Family therapy helps by providing a space where everyone can be heard and understood and heal together.  This blog post will explore how family therapy can guide your family toward stronger, healthier relationships. What is Family Therapy? Family therapy, or family counseling, is a form of psychotherapy that focuses on the dynamics and relationships within a family unit.  […] - [The Benefits of Couples Counseling: Strengthening Relationships Through Therapy](https://behavioralpsychstudio.com/benefits-of-couples-counseling/): Feeling stuck in your relationship can be overwhelming, with communication breaking down and tensions rising. Couples counseling offers a lifeline to those who want to repair and strengthen their connection.  By exploring the benefits of couples counseling, you can find ways to rebuild trust, improve communication, and deepen your bond.  Let’s discuss how therapy provides a compassionate space to address the challenges that may pull you apart, helping you and your partner grow closer and more resilient. What is Couples Counseling? Couples counseling, also known as relationship therapy or marriage counseling, is a form of psychotherapy designed to help you […] - [The Cycle of Anxiety: Breaking Free with CBT](https://behavioralpsychstudio.com/cbt-for-anxiety-treatment/): Have you ever felt like you’re caught in an endless loop of worry, where every anxious thought feeds into the next, creating a never-ending cycle of fear and unease? If so, you are not alone. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults every year, according to the CDC. Yet, despite its prevalence, many people feel trapped by their anxiety, unsure of how to break free from its grip. The Cycle of Anxiety Anxiety often begins with a single thought or concern. Maybe it’s a worry about an upcoming presentation, a health scare, […] - [Happy Emotional Independence Day: Let's start today!](https://behavioralpsychstudio.com/emotional-intelligence/): How to gain emotional independence – 3 simple ways to start today OR Happy Emotional Independence: Let's start today! Do you feel like you’re consistently putting out fires for your loved ones? Or maybe you’re on the other side, and your loved ones seem like they’re always putting out your fires. When we don’t know how to regulate our own emotions it can seem like we are unintentional arsonists in need of a firefighter (supportive loved one) to redeem us. When our firefighters come to our rescue, we may feel reassured or validated. They make us feel like we aren’t […] - [How to Achieve More Balanced Sleep](https://behavioralpsychstudio.com/how-to-achieve-more-balanced-sleep-2/): Many people struggle with sleep. Whether it’s falling asleep, staying asleep, or getting enough sleep it is extremely frustrating since it is partly out of your control. Good news- there actually is a lot in your control to improve your sleep.   Stick to a bedtime and wake-up routine. While it’s understandable to want to stay up late and sleep in on weekends, try not to get too far off schedule. It’s a myth that we can “catch up” on sleep the next night. To get better sleep we need to have a better routine. It’s easy to get distracted […] - [How to Self Validate](https://behavioralpsychstudio.com/how-to-self-validate-2/): What is validation? Validation is the recognition that another person’s experience (or our own) makes sense, is logical, fits the facts, and is reasonable. We can validate actions or internal experiences like feelings, thoughts, opinions, desires, and beliefs. Validation makes us feel heard and understood, which not only can provide us with reassurance, but also helps to regulate our emotions. A validating statement could be as simple as someone saying, “It makes sense that you feel that way”, or “I would have totally reacted in the same manner”. It’s someone offering us a blanket when we are shivering cold and […] - [Opposite Action](https://behavioralpsychstudio.com/opposite-action/) - [2024 calls for more Willing hands + Half-smiling](https://behavioralpsychstudio.com/2024-calls-for-more-willing-hands-half-smiling-2/): We often think about what we might change when considering our New Years Resolutions. How can I improve? What can I work harder on? How can I further myself? What do I need to change about myself so that I can then accept myself? While change is important, and while we can always “do better, try harder, and be more motivated to change,” per Marsha Linehan’s DBT assumptions, for some of us a far more underdeveloped skill set is that of acceptance. If you have found yourself geared towards change-based resolutions in past years, I encourage you to bulk up […] - [Understanding DBT and its Trauma Adaptations](https://behavioralpsychstudio.com/10389-2/): Dialectical Behavioral Therapy (DBT) was originally created by Dr. Marsha Linehan to treat Borderline Personality Disorder. In recent years, DBT has increasingly been found to be effective for any person struggling with up and down, difficult to manage emotions (what’s formally been called emotion dysregulation). Those experiencing such emotional tumult can often struggle with lashing out at loved ones, making impulsive decisions, substance abuse, suicide and/or self-harm behaviors. Research has shown that many of these kinds of clients who seek DBT likely also have trauma histories and may meet criteria for a PTSD diagnosis (66% of those with PTSD have […] - [Reduce Anxiety with Gratitude this Holiday Season](https://behavioralpsychstudio.com/reduce-anxiety-with-gratitude-this-holiday-season-2/) - [Reducing Your Emotional Vulnerability So You Can Fight Your Monsters This Halloween](https://behavioralpsychstudio.com/reducing-your-emotional-vulnerability-so-you-can-fight-your-monsters-this-halloween/) - [Debunking Sleep Myths Part II](https://behavioralpsychstudio.com/debunking-sleep-myths-part-ii/) - [Debunking Myths about Sleep!](https://behavioralpsychstudio.com/debunking-myths-about-sleep/) - [Owning Your Attachment Style](https://behavioralpsychstudio.com/owning-your-attachment/) - [Attachment Styles](https://behavioralpsychstudio.com/attachment-styles/):   Do any of the following thoughts ring true for you when dating or in relationship? I feel smothered. She is way too needy. They always leave. He doesn’t respect my space. I feel comfortable being close to my partner. I feel anxious when I am away from my partner. These beliefs in relationship held by you and/or your partner are best explained by attachment theory. I will be referring to Amir Levine, M.D. and Rachel S.F. Heller, M.A.’s book, Attached, which in my opinion is the holy grail of attachment style books. What is Attachment Style? Attachment theory, originally […] - [Considering Culture in providing DBT for Latinx Populations in the United States](https://behavioralpsychstudio.com/considering-culture-in-providing-dbt-for-latinx-populations-in-the-united-states/): When it comes to providing therapy, including Dialectical Behavioral Therapy (DBT), there is no one-size-fits-all approach. Every individual is unique, and their experiences, values, and beliefs are shaped by their culture. Culture shapes how we understand and experience mental health, and traditional therapy approaches may not always fully address the unique needs of diverse individuals.   So today we're talking about a topic that's both important and perplexing - the call for consideration of culturally responsive DBT for Latinx adolescents.   Why is this Important?   In 2021, the United States Surgeon General released a report describing an emerging mental […] - [Self Compassion](https://behavioralpsychstudio.com/self-compassion/) - [Cut That Cord! A Parent’s Guide to Using Opposite Action](https://behavioralpsychstudio.com/cut-that-cord-a-parents-guide-to-using-opposite-action/) - [Addressing Body Image Concerns Using Mirror Exposure](https://behavioralpsychstudio.com/addressing-body-image-concerns-using-mirror-exposure/): Who hasn’t experienced some form of self-criticism about their body image? We are all too familiar with examining ourselves in the mirror and zeroing in on whatever it is that we do not like. It’s a process so many of us unconsciously engage in…but what effect does it really have on us? Negative body image is associated with lower self-esteem, anxiety, depression, eating disorders, and body dysmorphic disorder. Concerns about our appearance can have a profound effect on social functioning and intimate relationships. People may avoid wearing certain clothes, being seen or touched, or going to places based on concerns […] - [The Adolescent Brain](https://behavioralpsychstudio.com/the-adolescent-brain/): Brains are like race cars: Powerful, innovative, dynamic, tough, and function like well-oiled machines. Sometimes, however, steering a race car can be hard to maintain control of. Brains are not that different.   Our brains have their own accelerator as well as a brake like any car. The brain's "brake" is called the prefrontal cortex. The prefrontal cortex is largely responsible for higher and more complex brain functions such as reasoning, planning, understanding, and processing language and problem-solving. This part of our brain becomes crucial in decision-making and regulating social behaviors.   Development of the prefrontal cortex takes time. On […] - [Start SMART this New Year](https://behavioralpsychstudio.com/start-smart-this-new-year/): The New Year is accompanied by a fairly familiar tradition: Setting New Year’s resolutions and then great difficulty actually reaching those resolutions. It is something that, at one point or another, most of us are guilty of experiencing. We pinpoint behaviors to increase or decrease, make our best effort to change, and then struggle to make that change happen (at least consistently). Not only do we “fail” to achieve but also, we may feel guilt, shame and/or defeat for not getting there. The problem isn’t so much that we are incapable of change (as a therapist, let me please say […] - [The Mindful Brain](https://behavioralpsychstudio.com/the-mindful-brain/): The practice of mindfulness can transform us from a rote state to an intentional state. Like a caterpillar morphing into a beautiful butterfly, mindfulness can help transform you into a happier and healthier version of yourself. Yet, what is mindfulness doing in the brain to get us to this point of metamorphosis?   In Dialectical Behavior Therapy, mindfulness practice starts off every group and in fact is the first module taught in DBT. The core mindfulness skills are critical in helping us reduce reactivity, increase happiness, reduce suffering, and are essential tools for building a life worth living.   Many […] - [Thinking Dialectically about Recovering from Addiction](https://behavioralpsychstudio.com/thinking-dialectically-about-recovering-from-addiction/): Whether you struggle with substance abuse or know someone who does, addiction impacts all of us. It’s easy to judge, to assume, or to have strong opinions about what you think someone should do to get better and survive. It likely comes from a place of love or fear, but if there is anything I know about recovery from substance abuse, it’s that recovery comes down to the interplay between the individual’s willingness AND having the right skills. DBT offers us the duality of understanding a person AND the context of their environment: Someone can want sobriety and the environment […] - [Science & Society: The DBT Brain](https://behavioralpsychstudio.com/science-society-the-dbt-brain/): In the previous blog post on The Neuroplastic Brain, we began to explore how our environment can influence our brain's development through neuroplasticity. Have you ever considered how this plays out in your life? Well, if you are currently or previously engaged in Dialectical Behavior Therapy (DBT), or know someone who has, you might be interested to learn that there has been some fascinating research on the impact that DBT can have on our brain and the billions of connections within. Although psychology emerged centuries ago, we are continually learning more about what happens in the brain when we engage […] - [Science & Society: The Neuroplastic Brain](https://behavioralpsychstudio.com/science-society-the-neuroplastic-brain/): Not everything about a person can be explained just by what is happening in their mind. Every day each of us interacts within many systems, some of which are invisible, that can have subtle influences on our neurobiology. We can think about the interplay between our environment and our genetics as a relationship between nature and nurture that is constantly developing over time, with both equally important in shaping who we are and who we grow to be. Scientific research over the past several decades has supported the argument that human behavior is determined by both genetics (nature) AND the […] - [Trick or Truth? How to Change Unwanted Emotions by Checking The Facts](https://behavioralpsychstudio.com/trick-or-truth-how-to-change-unwanted-emotions-by-checking-the-facts/): Picture this: You’re alone in your home and hear a loud sound coming from the next room. Immediately you think, an intruder is in the house. Panic sets in and your heart starts racing. You’re terrified, of course, because you’re in danger. . .or are you?  Research shows that often it’s our interpretation of an event, rather than the event itself, that leads to unpleasant emotions and potentially ineffective responses. Take the above example: If you thought an intruder was in your home, perhaps you’d barricade yourself in your room and listen for hours until you felt sure it was safe […] - [Understanding Suicidality & DBT’s Approach](https://behavioralpsychstudio.com/understanding-suicidality-dbts-approach/): Suicidality is a prevalent and complex problem in society today. As September is Suicide Awareness Month, it seems timely to revisit DBT’s approach to this global issue. In DBT, we try to understand what emotions are driving a client to suicide while also motivating clients to choose behaviors that fall in line with a life that is worth living. Oftentimes a client doesn’t necessarily want to die, rather they are in immense emotional pain and do not have the skills to ameliorate their intense emotions and pervasive thoughts.  The model of comprehensive DBT, which will be detailed in this article, […] - [How to Live in Accordance With What Matters: A Crash Course on Acceptance and Commitment Therapy (ACT)](https://behavioralpsychstudio.com/how-to-live-in-accordance-with-what-matters-a-crash-course-on-acceptance-and-commitment-therapy-act/) - [3 Skills for Responding to Invalidating Environments](https://behavioralpsychstudio.com/3-skills-for-responding-to-invalidating-environments/): Invalidation is one of the most corrosive factors in any given relationship. After all, chronic invalidation resides at the heart of DBT’s Biosocial Theory, which expounds upon why one may struggle to control one’s own emotions and actions. Invalidation, at its core, “tells you your emotions are invalid, weird, wrong, or bad” (Linehan, 2015). It can take many different forms, and while the intention may not be harmful, the impact very well might be. Whether at home, at work, in school, or at a social gathering with friends, it is possible that invalidation will arise. Some examples of invalidation might look like […] - [How to Talk about Consent With Your Children](https://behavioralpsychstudio.com/how-to-talk-about-consent-with-your-children/): Sex. It’s a topic parents often cringe at when thinking about how to broach the subject. And while teaching children about the birds and the bees is an important step toward sexual health and safety, allow me to make another suggestion: talk to your kids about consent too. A recent study demonstrated that receiving consent education before college was a protective factor against sexual assault and with unwanted sexual contact occurring every 68 seconds in America, the importance of talking to kids early and often cannot be understated. In addition to preventing harassment, teaching toddlers, tweens, and teens about consent […] - [Pop Quiz: What is the difference between pain and suffering?](https://behavioralpsychstudio.com/pop-quiz-what-is-the-difference-between-pain-and-suffering/): There are certain circumstances in life which we cannot fix, we cannot problem solve, and we cannot change. To name a few: how others react, our past experiences, our genetic disposition, death, natural disasters, etc. One might ask: are we just meant to suffer? Make a fist with your right hand. This is pain. Pain might be sadness, disappointment, anger, grief, boredom, or anxiety. This pain in our lives is inevitable. Now take your left hand and cup it over your right fist. The pain has now doubled in size and has now morphed into what we call suffering. This […] - [Understanding Executive Functioning](https://behavioralpsychstudio.com/understanding-executive-functioning/): By: Dr. Nikita Patel, Psy.D. Do you find yourself putting off errands or tasks unless there is an immediate deadline? Is it difficult for you to organize your thoughts and clearly explain them to someone else? Time management and organization are examples of executive functioning. Executive functioning refers to the cognitive processes that help us meet the demands of our life. This can look like getting started on an assignment, tolerating anger that intensifies during an argument, and problem-solving when things go wrong. These processes sit in the prefrontal cortex, which is located at the front of the brain. This area […] - [Enhancing the Parent-Child Relationships with PRIDE](https://behavioralpsychstudio.com/enhancing-the-parent-child-relationships-with-pride/) - [Back To Your Future](https://behavioralpsychstudio.com/back-to-your-future/): By: Michelle Bottone, LMFT The pandemic has been a lengthy period of uncertainty which can cause increased stressors in many areas of our lives. Given the CDC guidelines and in order to interact with others, most of us have been relegated to socializing via technology platforms, such as Zoom with colleagues, family, and friends. Recently, the majority of companies have announced their respective employee return to work dates. Does the thought of re-socialization seem daunting?  Do you find yourself doubting your ability to navigate this transition?  Take a deep breath, help is accessible. Dialectical Behavioral Therapy (DBT) skills can assist […] - [Managing Family Dynamics by Walking the Middle Path](https://behavioralpsychstudio.com/managing-family-dynamics-by-walking-the-middle-path/) - [Beginning Evidenced-Based Therapy: What is it? & What can you expect?](https://behavioralpsychstudio.com/beginning-evidenced-based-therapy-what-is-it-what-can-you-expect/): By Laura Miller, LMSW Most of us will face challenging and stressful situations at some point in our lives and find ourselves needing more support. This is a normal part of human experience; out of necessity, humans evolved into social beings, as dependence and cooperation with one another enhanced the ability to survive. Although survival threats may be lower today, we still see that people continue to need support from others. In fact, lack of support can actually lead to increase stress. At times, you may be able to cope with stressful life situations on your own or with the […] - [The Myth of Motivation & How to Stay Productive](https://behavioralpsychstudio.com/the-myth-of-motivation-how-to-stay-productive/): By: Laura Miller, LMSW “Ugh, but I’m just not in the mood to do that right now!” Sound familiar? Perhaps you’ve heard something like it from a loved one or caught yourself thinking similarly prior to starting a difficult or unpleasant task.  It’s natural and common for our mood or opinion toward a task to impact our motivation to complete it. However, we don’t actually needmotivation to get something done! Many people believe that they need to be motivated to do something in order to begin the task (i.e. motivated to begin spring cleaning or motivated to try a new […] - [Ch-Ch-Changes: Embracing Change through Dialectical Thinking](https://behavioralpsychstudio.com/ch-ch-changes-embracing-change-through-dialectical-thinking/): By Michelle Bottone, LMFT In the David Bowie song, Changes, the lyrics ring out, “Turn and face the strange”. These lyrics echo a truth about the world of which people have become acutely aware in the last year: change inevitably occurs throughout our lives. Change is our constant companion in life. It will challenge us, and at times nudge us out of our comfort zone. It can cause significant discomfort as with a job loss, a relationship ending, or a death of a loved one. Change can also be liberating and fulfilling. Resistance to change often manifests as denying reality […] - [Neuropsychological Evaluations: What Are They? & When Should You Consider Them?](https://behavioralpsychstudio.com/neuropsychological-evaluations-what-are-they-when-should-you-consider-them/): By: Laura Miller, LMSW Over the last year learning environments have drastically changed due to COVID-19. Many students have transitioned to remote and hybrid learning models and faced virtual learning challenges. For example, students must maintain focus despite home distractions being readily available, manage technical issues, all while coping with decreased socialization. These changes require a new set of skills and it’s entirely understandable if your child has needed extra support this school year. However, in some cases, it may be important to consider if your child is struggling with something beyond the difficult transition to remote learning. According to […] - [Surviving Winter Skillfully](https://behavioralpsychstudio.com/surviving-winter-skillfully/): By: Laura Miller, LMSW Winter is here and for the time being also here to stay. Freezing cold temperatures and brutal winter storms have swept through the country over the past couple of months. Most recently, winter weather caused unprecedented devastation in areas throughout Texas, leaving millions without power and access to water. Alongside the destruction that winter storms may cause, the change in weather can also leave many people feeling isolated and down. This winter, given COVID-19 restrictions, many people may feel even more isolated and experience low mood. While many may long for warm summer months and day […] - [Learning to Ask Difficult Questions About a Loved One's Safety](https://behavioralpsychstudio.com/learning-to-ask-difficult-questions-about-a-loved-ones-safety/) - [Understanding Trauma](https://behavioralpsychstudio.com/understanding-trauma/) - [Understanding Depression](https://behavioralpsychstudio.com/understanding-depression/) - [Learning to Practice Acceptance Amongst Significant Change](https://behavioralpsychstudio.com/learning-to-practice-acceptance-amongst-significant-change/): By: Laura Miller, LMSW In a recent blog, mindfulness, a practice of purposefully bringing your attention to the present moment and being aware of thoughts, emotions and physical sensations without judgment was discussed. This practice can be used toreduce stress and improve mood. Mindfulness benefits may be especially important throughout the holiday season, as the advertised most “wonderful time of the year,” can also be incredibly stressful. This year has likely included even more stressors than past years and perhaps significant unwelcomed change due to the ongoing coronavirus pandemic. Many holiday traditions might look entirely different this year; perhaps you’re […] - [Understanding Anxiety](https://behavioralpsychstudio.com/understanding-anxiety/): By: Laura Miller, LMSW There’s no question that 2020 has been a year of significant and unrelenting challenges. Across the globe, individuals have been tasked with managing financial crises, flexibly adapting to virtual learning and or employment, monitoring and coping with on-going health risks and tragically, over 280,000 families are grieving the loss of loved one due to COVID-19. In addition to these challenges, one of the most difficult things of 2020, has been the invisible yet fiercely felt unprecedented levels of uncertainty that we are confronted with daily. Humans find comfort in routine, yet 2020 has been a year […] - [A Mindful Holiday Season](https://behavioralpsychstudio.com/a-mindful-holiday-season/): By: Laura Miller, LMSW With the start of the holiday season among us, you may be experiencing an increased sense of excitement and energy. However, you may also be feeling the pressure to make it “the most wonderful time of the year” and have a growing to-do list of holiday preparations while still managing the unique stressors of the coronavirus pandemic. With so much to accomplish, it makes sense to be pulled to tackle all of it at once. For example, completing a work report while searching for the best holiday recipes or folding the laundry while watching the news […] - [A Parent's Guide to Social Media Consumption](https://behavioralpsychstudio.com/a-parents-guide-to-social-media-consumption/): By: Laura Miller, LMSW In a recent blog, we discussed the effects of media overconsumption, sharing that overconsumption can lead to both increased stress and sadness. Equally important, are research findings that a majority of adolescents receive their news from social media outlets, rather than traditional news sources. Teens’ news consumption habits may be an indicator of time spent on social media by this age group. According to the non-profit group, Common Sense Media’s report, teenagers spend nine hours a day engaging with digital technology, and “tweens” ages eight to twelve spend approximately six hours per day. Furthermore, reports also […] - [Media Consumption: Staying Informed While Staying Healthy](https://behavioralpsychstudio.com/media-consumption-staying-informed-while-staying-healthy/): By: Laura Miller, LMSW Feeling a little news obsessed lately? Between the upcoming election and COVID-19 pandemic it would only make sense if you’re experiencing a magnetic draw to refresh the news and gather information. In fact, a recent analysis shows that since the beginning of the coronavirus pandemic, media consumption has more than doubled nationwide. This increase in media consumption may be explained by the phenomenon that when uncertainty is high, the brain works overload to scour for information to help us feel more in control. Both the upcoming election and coronavirus pandemic carry an unprecedented level of uncertainty […] - [Understanding School Refusal & How To Best Support Your Child](https://behavioralpsychstudio.com/understanding-school-refusal-how-to-best-support-your-child/): By: Laura Miller, LMSW As the leaves begin to turn, it’s undeniable that colder weather is upon us. However, it may be harder to believe that your child is already well into their first couple of months of school. The beginning of the school year is a difficult and stressful time for students and their families, and with so much additional stress this school year, your child’s transition back to school may not have been as smooth as past years. In fact, school refusal occurs in five percent of school children, peaking at ages five to seven years old, and […] - [An Open Letter to Parents Navigating the College Application Process](https://behavioralpsychstudio.com/an-open-letter-to-parents-navigating-the-college-application-process/): By: Laura Miller, LMSW Congratulations! You’ve supported your child throughout years of educational and developmental milestones and you have now made it to the pinnacle moment of their educational journey, the college application process. Take a moment to reflect on this; the years of involvement in classroom activities, school plays, sporting events... you have been there through it all! As you celebrate this achievement, also acknowledge how difficult it is to believe that your child is headed off to college. (Where did the time go!?) 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