Be Kind to Your Mind

By Olivia Grossklaus, AMFT

In the whirlwind of daily life, we often prioritize external obligations such as work deadlines, social commitments, friend/family responsibilities. We check off to-do lists, manage relationships, and keep up appearances, both on and offline. Yet, beneath all that noise lies the most powerful and constant voice in our lives: our own internal dialogue.

This internal environment, your thoughts, beliefs, and emotional patterns, are the operating system for your mind. Whether you’re conscious of it or not, the way you talk to yourself shapes how you perceive the world, how you feel and interpret your emotions, and ultimately, how you live.

What Is Internal Dialogue?

Your internal dialogue is the ongoing conversation you have with yourself. It's the voice in your head that evaluates your actions, reacts to events, plans the future, and replays the past. This dialogue can be either constructive and motivating or harsh and self-defeating.

For example, consider the difference between these two internal reactions to a mistake:

● "I'm so stupid. I always mess up."

● "That was a tough moment, but I can learn from this and do better next time."

Both are responses to the same event. But one tears you down, while the other builds you up. That’s the power of internal dialogue.

Self-talk shapes your self-worth. Your brain is always listening. The way you speak to yourself becomes the way you feel about yourself. Negative self-talk reinforces insecurity, doubt, and fear. On the flip side, compassionate and realistic self-talk cultivates confidence, resilience, and self-trust.

Self-talk influences decision making. If your internal dialogue is dominated by fear or harsh judgment, you're more likely to avoid challenges or settle for less. But when your inner voice supports growth and self-compassion, you're more likely to take healthy risks, advocate for yourself, and pursue meaningful goals.

Self-talk impacts physical and mental health. Chronic negative thinking is linked to stress, anxiety, depression, and even physical health problems like weakened immunity or heart disease. A nurturing internal environment can promote calm, balance, and emotional well-being, allowing your body and mind to function more effectively.

How you treat yourself sets the tone both for how you treat others and how you allow others to treat you. A kind, grounded internal dialogue strengthens boundaries, empathy, and the ability to connect authentically with others.

How to Cultivate a Healthier Internal Environment

● Pay attention to the tone and content of your self-talk. Awareness is the first step toward change.

● Ask yourself, “Is this thought true? Is it helpful? What would I say to a friend in this situation?”

● Treat yourself with the same kindness and understanding you'd offer a loved one.

● Journaling, meditation, or even quiet walks can help you check in with your internal world and recalibrate when needed.

● The people you engage with (on and offline) can either reinforce or challenge your internal dialogue. Choose relationships that support your growth and self-respect.

You have so much power and control over your inner space. It deserves care, attention, and intention. Nurturing your internal dialogue isn’t about pretending everything is fine, it’s about creating a space within where growth is possible, even in difficult moments.

The world can be chaotic and unpredictable, but your internal environment can be your anchor. Start treating it like the sacred space it is, because the most important relationship you’ll ever have is the one you have with yourself.

Nurturing Family Bonds During Work Travel

By Caroline neal, lmft

In today’s fast-paced world, travel has become part of the job description for many professionals. Whether it's a weekly commute to another city, a long stretch overseas for a project, or irregular last-minute flights for client meetings, being away from home is often the norm.

But while work travel supports financial goals, career growth, and sometimes even a sense of purpose, it also places real emotional pressure on families. The parent who travels often carries a quiet burden: guilt for missed milestones, longing for connection, and the tension of balancing ambition with presence. Meanwhile, the parent or caregiver at home may feel overstretched, unseen, or emotionally disconnected. Children may struggle with feelings they don’t yet have the language for: missing their parent deeply one moment, pulling away the next.

For the couples who say, “We’re just passing ships,” and with children who wonder quietly, “Why does work always come first?” These aren’t signs of brokenness — they’re signals that the emotional infrastructure of the family needs tending. And while physical presence is important, emotional connection doesn’t have to stop at the airport gate.

The good news is that there are simple, meaningful ways to stay close, even from a distance. With intention, communication, and a shift from routine to ritual, families can remain emotionally connected. Here’s a few strategies for navigating the challenges of work- related travel and keeping your family strong: 

1. Create Rituals of Connection, Not Just Communication

It’s not about how often you talk — it’s how meaningful those interactions feel.

A quick “How was your day?” over FaceTime can feel routine. But a shared ritual — like reading the same bedtime story, sending a voice note every morning, or sharing “one good thing” at the end of each day — builds emotional glue.

💡 Therapist Tip: Rituals give predictability and emotional grounding — especially helpful for children and anxious partners.

2. Validate All the Feelings — Including Your Own

Children and partners may feel sad, distant, or even resentful. These are not signs of failure — they’re signs that connection matters.

Say: “I know it’s hard when I’m gone — I miss you too. I can’t wait to hear about your week.”

This opens the door for honesty instead of guilt.

💡 Therapist Tip: Kids, especially, benefit from hearing that their emotions are okay. Suppressing them to protect the working parent only creates distance later.

3. Make the Time You Do Have Count

When you're back home, try to be fully present. That doesn’t mean grand gestures — it means eye contact, real conversations, unrushed moments. Connection happens in the micro-moments, not just the big reunions.

💡 Therapist Tip: Phones down during dinner or a “10-minute check-in” at night can make a big difference.

4. Don’t Forget the Partner Holding Down the Fort

It’s easy for resentment to build in the partner who’s home managing school pickups, meals, or emotional meltdowns alone. Validate their experience. A simple “Thank you for everything you're doing while I’m gone” can prevent relational cracks from forming.

💡 Therapist Tip: Invisible labor breeds disconnection. Make appreciation visible.

5. Let Kids Participate in Your World

Share photos of where you’re staying, funny stories from the airport, or something you learned in a meeting. It helps kids understand where you are, and turns distance into storytelling — not mystery.

💡 Therapist Tip: This also helps younger children form mental maps, reducing anxiety.

6. Consider Family Therapy or Coaching When Needed

If travel is straining your relationship or your child is showing signs of stress (changes in sleep, behavior, or mood), a few sessions with a therapist can help the whole family build new coping tools and connection strategies.

The reality of work travel is often more layered than it looks from the outside. It’s not just a series of hotel check-ins and boarding passes, it’s the weight of missing bedtime routines, navigating long-distance tension with a partner, or hearing about milestones secondhand. For those at home, it can feel like you’re managing life in fragments, holding down the emotional center of a family while silently carrying loneliness or fatigue.

Be gentle with yourself. There will be missed calls, tired check-ins, and moments when you feel spread too thin. That doesn’t make you a bad parent or partner — it makes you human. What matters most is not that you always get it right, but that you keep choosing to show up — in texts, in video calls, in five-minute conversations that say “I see you. I care. I’m still here, even from far away.”

Emotional connection isn’t about geography, it is about presence. With intention, empathy, and communication, your family can weather the distance and grow stronger through it.

The Benefits of Mindfulness and Movement

By Bree Nussbaum, AMFT

Our body operates on its own every day to keep our heart pumping, our blood flowing and our lungs breathing. Since the body is so autonomous in its care for us, many of us forget to return the favor and take care of our bodies. We live cut off from our bodies, not paying attention to what information our bodies share with us or what our bodies might need from us. Fostering a deeper connection with our bodies through mindfulness and movement allows us to improve emotional, mental, physical health simultaneously. 

Exploring Mindfulness 

Did you know our central nervous system can inform our body of our emotions faster than our brains can recognize these shifts in emotion? As you begin to attune yourself to your body you may notice different sensations that can give you a heads up to how you‘re feeling. Have you ever heard the expression of a hot head who is angry? Or the feeling of having butterflies in your stomach? We use these sayings casually in conversation because we can relate to our bodies responding to situations in these ways. However, these somatic symptoms are real responses to anger and anxiety. Sometimes we notice these symptoms after it is too late and our behaviors reflect our body’s dysregulated state, e.g., lashing out in anger at a family member. By paying attention to our bodies we can slow down our nervous systems and remind our bodies we are relaxed and safe therefore making a difference in our behaviors. 

Practicing mindfulness and paying attention to your body can happen in different ways:

• In the moment. Notice in your body where you are feeling any emotion: joy, sadness, anger, fear, etc. Often, the same emotion tends to show up in the same area of our individual body. 

• Intentional practice. Set aside time to engage in physical mindfulness. Whether a body scan, progressive muscle relaxation, an informal mindful walk or mindful eating, slow your body down and pay attention to what you are doing and how your body is reacting. 

Exploring Movement 

Most people understand movement and physical activity is important for the physical body. As discussed above, our brains and bodies are so connected that there are many psychological and emotional benefits to regular movement. According to the Association of Applied Sports Psychology (AASP) regular physical activity can improve mood, reduce stress and improve ability to cope with stress, improve self esteem, increase energy and confidence and decrease symptoms of depression. So, how much exercise is needed to achieve these benefits? The AASP recommends for short term benefits just 10 minutes of low intensity aerobic exercise can show benefits. For long term benefits, the AASP says 30 minutes of exercise, 3 days a week should do the trick. Remember, exercise accumulates. So, three 10 minute walks a day are equivalent to an uninterrupted 30 minute walk.  

Reminders for movement: 

• Enjoy what you do. If you love a certain type of exercise, you are more likely to do it regularly. Explore different options. Some people are runners; however, that is not the only way to exercise. Find a dance class, walk with friends or go to YouTube to find a workout that works for you. 

• Yoga is an ancient exercise that combines certain postures with breath to incorporate mindfulness into exercise. There are many different types of yoga, find the right fit for you! 

• Notice pain, tension or differences in your body during exercise. Often, we do not pay attention to our bodies during exercise and instead put all of our focus on getting through the workout. Remember to engage all senses and care for your body especially while moving it!

Overall our bodies are beautiful and amazing vessels created to house our souls. So, let’s treat them that way through mindfulness and movement. Discuss the right options for you with your therapist or primary care provider before engaging in new mindfulness or physical activities.

RESOURCE

The Key to Increased Health and Happiness

By Olivia Grossklaus, amft

In today’s fast-paced, increasingly digital world, it’s easy to feel isolated, despite being constantly “connected”. We live in a time where the presence of community is more important than ever, yet more challenging to find. A study conducted at Harvard University with more than 700 participants found the main predictor of long-term health and happiness was the quality of the relationships a person had. Read more about the Harvard study here.

Humans are inherently social beings; we need connection to survive. It’s these connections that shape our identities and help us navigate the world. When we feel supported, understood, and valued by others, we are more likely to experience higher levels of happiness and satisfaction.

In times of difficulty, emotional distress, or personal struggles, having a solid support system can make all the difference. Whether it’s family, friends, a therapist, or even a group of strangers united by a common cause, support networks offer validation, comfort, and empathy. Social interactions help buffer stress, reduce feelings of loneliness, and promote resilience. Communities provide a sense of belonging and a framework of connection that nurtures both the individual and the group.

Community is all around us. In our homes, schools, work, places of worship, gyms, libraries. There is so much bravery and vulnerability in asking for help and support; it can be a uniquely healing experience when you learn you are not alone in your struggles. In tough times, emotional support can provide a safe space for continued vulnerability, helping you to open up and process difficult emotions. Just knowing someone is listening can provide immense relief.

Additionally, emotional support is reciprocal. By vulnerably asking your community what you need, you normalize this behavior for others, creating a cycle of care that fosters mutual respect and trust, strengthening the bonds of your community.

When we help one another, we create a more compassionate, cooperative world. Acts of kindness, big or small, have the potential to ripple outward, influencing our wider circles and even society as a whole. Strong communities build stronger societies, and this collective strength is key to tackling global issues, from climate change to mental health crises.

Ultimately, the importance of community cannot be overstated. It’s the foundation upon which we can build resilience, personal growth, and a sense of purpose. Whether you're going through a tough time or enjoying success, having a supportive community means you don’t have to go it alone. By leaning on others and offering support in return, we utilize the increased connection of our world to better our long-term health and happiness.