Author: Tayllor Gomez-Spillane

In an age where screens dominate our daily lives, from work meetings on Zoom to endless scrolling on social media, our mental space is becoming increasingly cluttered. The constant influx of notifications, messages, and digital distractions leaves little room for mindfulness, creativity, or deep reflection. Enter the concept of a digital detox—a conscious effort to reduce screen time and reclaim our mental well-being. The Impact of Excessive Screen Time Studies have shown that excessive screen time is linked to increased stress, anxiety, and even depression. The blue light from screens disrupts sleep patterns, social media fosters unrealistic comparisons, and the pressure to be constantly available can be mentally exhausting. As our devices demand more of our attention, our ability to focus, think critically, and engage in meaningful offline experiences diminishes. Beyond mental health, prolonged screen use also affects physical well-being. Poor posture, eye strain, and sedentary behavior are just a few of the physical consequences. It’s no wonder that so many people are feeling burnt out from their digital lifestyles. Signs You Might Need a Digital Detox Not sure if you need a digital detox? Here are some signs: You feel anxious when you’re away from your phone. You find… Read more »

Love, in all its forms, is a complex and evolving phenomenon. Traditionally, relationships have been defined by monogamous partnerships, but today, non-traditional relationship structures are becoming increasingly visible and accepted. From polyamory to open relationships, relationship anarchy, and more, people are redefining what it means to love and connect with others. As these relationship structures gain recognition, so does the need for modern therapy to adapt. Many individuals and couples (or, in some cases, relationship groups) are seeking guidance in navigating the challenges that come with non-traditional relationships. But what does therapy for such relationships look like? How can mental health professionals offer the right kind of support? Understanding Non-Traditional Relationships While every relationship is unique, non-traditional relationships typically challenge conventional societal expectations. Some of the most common forms include: 1. Polyamory: Engaging in multiple loving relationships with the consent of all involved. Polyamory is built on the foundation of ethical non-monogamy, where individuals maintain multiple emotional and romantic relationships with the full knowledge and consent of all partners. Unlike casual dating or infidelity, polyamorous relationships emphasize honesty, communication, and mutual respect among all involved. These relationships can take various forms, including hierarchical structures (where one relationship is primary and… Read more »

As the new year approaches, the phrase “New Year, New You” starts circulating in conversations, social media feeds, and advertisements. While the sentiment behind it is often positive, it can sometimes set an unrealistic expectation of transformation. The truth is, meaningful personal growth takes time, effort, and a series of small, achievable goals—especially when it comes to mental health. In 2025, instead of chasing vague resolutions that might set you up for disappointment, why not focus on setting realistic, actionable mental health goals? This approach not only encourages self-compassion but also creates lasting changes that genuinely improve your well-being. Here’s how you can set attainable mental health goals and make the most of the year ahead. 1. Start Small and Specific One of the biggest mistakes people make when setting goals is being too ambitious or too broad. Instead of saying, “I want to be less stressed in 2025,” break it down into manageable steps. For example, you might set a goal to practice deep breathing exercises for five minutes each morning or journal before bed three times a week. Small, specific goals are easier to track and achieve. Once you see progress, you’re more likely to stay motivated and… Read more »

The holiday season is often painted as a picture-perfect scene of snowy landscapes, glittering lights, and festive gatherings. But not everyone feels the holiday spirit in the same way, and that’s perfectly okay. If traditional Christmas celebrations feel overwhelming or just not your style, it might be time to embrace a non-traditional approach—what we’re calling a “Grinchmas.” Far from being a rejection of joy or connection, Grinchmas is about creating a holiday season that feels authentic to you. It’s about prioritizing what brings you peace and happiness, even if that doesn’t involve caroling or decking the halls. Here’s how you can embrace—and even enjoy—a non-traditional Christmas. 1. Define What Matters Most to You The first step in planning your Grinchmas is understanding what the holiday season means to you. Is it about spending time with loved ones, relaxing after a hectic year, or giving back to the community? Identifying your priorities helps you build a holiday experience that aligns with your values. For some, this might mean scaling back on the gift-giving frenzy and focusing on meaningful connections. For others, it could involve skipping traditional festivities altogether in favor of a solo retreat or a quiet day at home. 2…. Read more »

The holiday season has a unique power: it can bring out the best in us but sometimes the worst, too. Families gather around the table to share meals, laughs, and cherished memories. But in reality, family dynamics can be complicated, layered with past hurts, unspoken resentments, and ongoing disagreements. So how can we hop aboard the “gravy train” to gratitude when things get messy? Here are ways to cultivate thankfulness amid complex family interactions. 1. Start with a Grateful Heart True gratitude begins with intention. When faced with tricky family situations, it’s important to ground yourself in genuine thankfulness. Before gatherings, take time to reflect on positive aspects of your family and what you value in each relationship. Even when tensions arise, gratitude can serve as a stabilizing force, helping you shift your focus from what’s wrong to what you appreciate. Tip: Take a few moments to journal before family events. Write about one aspect of each family member for which you are thankful, no matter how small. 2. Set Realistic Expectations Family time doesn’t have to be picture-perfect to be meaningful. Too often, we go into gatherings with high expectations, hoping for harmonious conversations and flawless meals. The truth… Read more »

As summer winds down and the school bells start to ring, many students and parents feel the surge of the familiar ‘backpack blues’. This stress, associated with the transition from relaxed summer days to structured school routines, can be overwhelming. However, with some strategic planning and a positive mindset, you can conquer these blues and set the tone for a successful school year. Start with a Solid Routine One of the primary sources of back-to-school stress is the sudden shift in daily routine. During the summer, students enjoy a more relaxed schedule, which can make the transition to early mornings and structured days quite jarring. To ease this transition, start adjusting your child’s routine a few weeks before school starts. Gradually introduce earlier bedtimes and wake-up times and start mealtimes that align with the school schedule. This gradual shift can help ease the shock of early mornings and busy days when school begins. Organize and Prioritize Organization is a critical component in reducing stress. Before the school year starts, have a declutter session with your child. Clear out old papers and supplies from the previous year to make way for new materials. Investing in a good planner or digital app… Read more »

I remember the first time I walked into my therapist's office. My heart was racing, my palms were sweaty, and I felt an overwhelming sense of panic. Anxiety had been a constant companion in my life, often leaving me feeling powerless and out of control. Little did I know that this journey would lead me to a powerful tool that would transform not only my therapy sessions but also my overall well-being: mindfulness. The Beginning of My Journey When I started therapy, I was skeptical about its potential to help me. I had tried various coping mechanisms over the years, but nothing seemed to provide lasting relief. My therapist was compassionate and patient, and she suggested incorporating mindfulness into our sessions. At first, I was unsure. How could something as simple as focusing on my breath make a difference in my anxiety-ridden life? What is Mindfulness? Mindfulness, as my therapist explained, is the practice of being present in the moment without judgment. It involves paying attention to our thoughts, feelings, and sensations with a sense of curiosity and acceptance. The goal is not to eliminate stress or anxiety but to develop a different relationship with these experiences. The First Mindfulness… Read more »

In the intricate web of human interactions, boundaries serve as essential markers that designate where one person’s space ends and another’s begins. These invisible lines safeguard our emotional, physical, and mental well-being, ensuring that relationships—whether personal, professional, or social—remain healthy and respectful. Setting limits and learning to say no is not just a skill but a necessity for maintaining balance and harmony in our lives. The Importance of Boundaries Boundaries are crucial in all types of relationships. They define our identity and self-worth, protect us from emotional harm, and create a sense of safety and predictability. Without boundaries, we risk becoming overwhelmed, resentful, and emotionally drained. In personal relationships, boundaries ensure that both parties feel respected and valued. They help prevent one person from dominating the other, fostering mutual respect and understanding. In professional settings, boundaries maintain professional integrity and prevent burnout by clearly delineating work responsibilities and personal time. Socially, they help us navigate interactions with acquaintances, ensuring that we maintain our comfort and security. Recognizing the Need for Boundaries The first step in setting boundaries is recognizing the need for them. This often involves self-reflection and an honest assessment of your feelings and needs. If you find yourself… Read more »

Parenting is an ever-evolving journey filled with unique challenges and profound joys. For parents of gender non-conforming children, the journey includes distinct challenges that can require a specific understanding and a particular set of supportive approaches. Gender non-conformity refers to expressions of gender identity that differ from societal expectations based on the individual’s assigned sex at birth. This article explores the importance of support for these parents, offering guidance and resources to help them navigate their path with confidence and love. Understanding Gender Non-Conformity Firstly, it’s crucial for parents to understand what it means to be gender non-conforming. This term is broad and encompasses a variety of experiences — it can include children who do not identify strictly as boys or girls, as well as those whose gender expression is different from conventional expectations. Understanding comes from listening to and learning from your child’s own experiences and feelings about their gender, which can be fluid and change over time. Challenges Faced by Parents Parents of gender non-conforming children often face societal, emotional, and sometimes even legal challenges. Social judgment can lead to feelings of isolation or pressure to enforce traditional gender norms. Emotionally, parents might grapple with concerns about their… Read more »

Burnout has become a widespread concern in today’s fast-paced work environment, where the lines between professional and personal life often blur. Characterized by feelings of exhaustion, cynicism towards one’s job, and a sense of inefficacy, burnout can significantly impact an individual’s health, happiness, and job performance. However, it’s not an insurmountable challenge. With the right strategies, you can combat stress and find a harmonious balance at work. Here’s how to start! Understanding Burnout Before diving into solutions, it’s crucial to recognize the signs of burnout: Feeling tired or drained most of the time Feeling cynical or negative towards your job Having trouble starting tasks or getting things done Feeling irritable or impatient with co-workers or clients Experiencing headaches, stomach issues, or sleep disturbances Recognizing these symptoms early on can be the first step toward making positive changes. Strategies for Battling Burnout Set Clear Boundaries The advent of remote and hybrid work has made it harder to separate work from personal life. Establishing clear boundaries is essential: Define Work Hours: Stick to a regular schedule and resist the urge to check emails or work outside those hours. Create Physical Separation: If possible, dedicate a specific area of your home for work… Read more »