At Higher Self Psychotherapy, we know you don't have time to talk in circles. You've probably already done the talking — years of it, maybe. You understand your patterns. You can trace them back to their roots. You've read the books, done the journaling, maybe even the therapy. And still: the anxiety before performance reviews. The spiral after critical feedback. The way you can feel completely confident in a meeting and completely hollow on the drive home. The nagging sense

You know the voice. The one that pipes up right before a big presentation and whispers: you're not ready. The one that replays that email you sent at 3am, word by word, cataloguing every way you could have said it better. The one that looks at your accomplishments and immediately says: yes, but. Most of us relate to our inner critic as an enemy — something to silence, override, or white-knuckle our way past. We practice affirmations. We try to "think positive." We argue with

Understanding Trauma Beyond Words Integrating Many people begin therapy hoping that naming what happened and understanding why it happened will bring relief. And often, insight does help. But with trauma, it is common to “know” you are safe now and still feel on edge, shut down, ashamed, reactive, or disconnected. This isn’t a failure of willpower; it’s a sign your nervous system learned protective strategies during a time of threat, and it may still be operating by those rul

How to Stop Overthinking Without Fighting Yourself If you want to know how to stop overthinking, the paradox is this: You don’t stop it by trying to stop it. You stop it by helping the part of you that’s afraid feel supported. For high-achieving women, overthinking is rarely about indecision. It’s about a protective part that believes staying vigilant is the only way to stay safe. This is why insight alone doesn’t bring relief. What does help is offering that part something i

High-achieving women often look put-together from the outside — reliable, capable, intuitive, and driven. Yet behind that impressive exterior, many quietly carry anxiety that feels disproportionate to what’s actually happening in their lives. If you’re someone who triple-checks your work, overthinks conversations, or feels a pressure in your chest that never fully lets up… you’re not alone, and there’s a reason for it. In this post, we’ll explore why so many high-achieving wo

We’ve all had those moments when our gut says “don’t do it”—but we’re not sure if that’s wisdom speaking or fear disguised as protection.For trauma survivors and highly sensitive people especially, it can be tricky to tell whether a strong internal signal is intuitive knowing or a conditioned survival response. Let’s unpack how to discern the difference so you can trust yourself more deeply. 1. Understand What Each One Is Intuition is a calm, grounded knowing. It comes from a

What “Trauma-Informed” Really Means: Honoring the Nervous System in the Healing Journey “Trauma-informed” is more than a professional label. It’s a way of relating — to others and to ourselves — that is rooted in humility, nervous system wisdom, and a deep respect for the complexity of being human. It’s not about having all the answers. It’s about being willing to slow down, listen deeply, and hold space for what’s true — even when it’s messy, confusing, or contradictory. So

Change is a constant in politics, and with a new administration, it can sometimes feel like the world is turning upside down. Whether you're excited, anxious, or indifferent about the shift in leadership, it’s essential to stay grounded amid the chaos of news cycles, social media noise, and shifting policies. Remaining balanced and focused can help you navigate through the political storm and make sure your mental and emotional well-being doesn’t take a hit. Here are some pra

How Ketamine-Assisted Psychotherapy (KAP) Can Help with Anxiety Anxiety can feel like an unrelenting storm—persistent worry, racing thoughts, and a sense of dread that refuses to lift. While traditional treatments like cognitive-behavioral therapy (CBT) and medications work for many, they aren’t always effective for everyone. This is where Ketamine-Assisted Psychotherapy (KAP) comes in—a promising approach that combines the rapid-acting benefits of ketamine with the long-term

As a therapist specializing in trauma, I’ve seen firsthand how the impact of emotional and psychological wounds can manifest in the body, often as chronic pain. The body and mind are intricately connected, and trauma—whether it be physical, emotional, or psychological—doesn’t just leave a mark on our minds. It can deeply affect our physical well-being as well. Chronic pain is a common issue for those who have experienced trauma, and the relationship between trauma and pain is

Trauma is often thought of in terms of the mind: the thoughts, memories, and experiences that shape our emotional state. However, what many people don’t realize is that trauma doesn't only live in the mind—it also resides in the body. Somatic trauma is the concept that emotional and psychological pain can be stored in the body, creating physical tension, discomfort, and symptoms that may persist long after the traumatic event has passed. As a somatic trauma therapist, I’ve se

The election season can be a highly emotional and stressful time, no matter where you land on the political spectrum. Once the results are in, whether they align with your hopes or not, self-care is essential. Emotions may run high, and uncertainty can create anxiety. Here are some ways to care for yourself in the days following the election and find ways to ground, recharge, and stay connected with yourself and others. 1. Take a Break from the News and Social Media The nonst

Somatic Internal Family Systems (IFS) is an emerging approach that integrates traditional IFS with somatic, or body-based, therapeutic practices to address trauma and healing. Developed by Dr. Richard Schwartz in the 1980s, IFS offers a compassionate way to understand and heal internal conflicts by viewing the mind as a system of “parts,” each with distinct perspectives, needs, and roles. Adding a somatic dimension to IFS amplifies its effectiveness, helping clients tune into

Ever felt like traditional therapy just isn't cutting it? That's where ketamine-assisted psychotherapy comes in, offering a fresh approach to mental health treatment. You might've heard whispers about this therapy, but let's face it—the idea of using a psychedelic drug in a clinical setting can sound pretty wild. Ketamine Assisted Psychotherapy (KAP) is an approach that combines the use of ketamine with traditional psychotherapy. You might be wondering, "How does it work?" We

Many people throw around the term “narcissist” very casually, using it to describe an individual with high self-esteem rather than one who actually has narcissistic personality disorder. Below, we explain what narcissism is and how it differs from self-confidence. What Is Narcissism? Narcissistic personality disorder is a mental health condition characterized by an excessive need to feel important and impress other people. Narcissistic individuals often: Have an inflated sens

If you’ve had at least four panic attacks and you regularly worry that you’ll experience another one, you may have panic disorder. In some cases, this type of anxiety can make it difficult for people to leave their home, since they may worry about when and where their next panic attack will occur. What Does a Panic Attack Feel Like? Panic attacks cause someone to feel an overwhelming sense of fear. During one of these attacks, you may experience: Trembling and shaking Numbnes

Agoraphobia is an anxiety disorder that causes someone to excessively worry about leaving an environment that they consider to be safe (in many cases, their home). Oftentimes, individuals with this type of anxiety are concerned that they won’t have help available to them when necessary, or that they won’t be able to escape a dangerous or embarrassing situation. Someone who has agoraphobia may fear: Being in an enclosed space (e.g., an elevator or a movie theater) Being in an

People often tend to place more significance on the loss of a romantic relationship than they do on the loss of a friendship. But in many cases, losing a friendship can be more difficult than losing a significant other, especially if the friendship had lasted for many years. With romantic relationships, we usually know that there’s always the possibility of a breakup, but we typically imagine friendships lasting forever. So when we have a falling-out with a friend, it can tak

Each year in this country millions of children are the victims of child abuse at the hands of parents, guardians and other adults. Whether this abuse is physical, sexual, verbal or emotional, it can leave scars on their heart and psyche for many years. Here are just some of the long-term effects of child abuse on adult survivors: Forming Healthy Bonds and Relationships The lingering effects of childhood abuse make it very difficult to trust others and form normal, healthy con

Separation anxiety disorder causes a person to worry excessively about being separated from someone who’s close to them. For example, someone with this type of anxiety may worry about being separated from a parent or caregiver. This anxiety disorder most commonly affects children. While it’s normal for infants and toddlers to experience separation anxiety, they usually outgrow the issue once they turn 3 years old—if a child continues experiencing separation anxiety after reac