Have you ever felt stuck in a situation where the rewards are inconsistent, yet you can’t seem to walk away? Maybe it’s a boss who occasionally praises your hard work, but most of the time leaves you feeling invisible or undervalued. Or perhaps it’s the enjoyment of checking your phone to see if your latest social media post got any likes or comments. If so, you’ve experienced the powerful grip of intermittent reinforcement (also known as variable reinforcement) - a psychological phenomenon that keeps both humans and animals hooked far more effectively than consistent rewards ever could.

The start of a new year always brings an opportunity for reflection and renewal. As we dive into 2025, many of us are jotting down resolutions like eating better, exercising more, or maybe even reading that stack of books gathering dust on the shelf. But here's a resolution that might not be on your list yet: practicing forgiveness.

The holidays are a time of joy, celebration, and connection—or at least that’s what we’re told to expect. Let's be real.....for many of us, this season is less about cheerful moments and more about juggling family dynamics, travel, and the pressure to meet everyone’s expectations. If you’re feeling anxious as the holidays approach, know this: you’re not alone, and there are ways to manage the overwhelm.

Let’s talk about self-compassion. At first, it might sound like something that’s too fluffy to take seriously, especially if you’re someone who prides yourself on logic and rational thinking. But here’s the deal: self-compassion is not only rooted in emotion but in science. And yes, it works.

Have you ever walked into a meeting, classroom, or networking event and thought, "I don’t belong here. Everyone is going to figure out I have no idea what I’m doing?" If that thought sounds familiar, welcome to the club—a not-so-exclusive group of people dealing with Imposter Syndrome. Over 70% of us experience it at some point, so it’s way more common than you think.

We all have that one habit or behavior we turn to when life feels overwhelming—or even just slightly uncomfortable. For some, it’s reaching for another glass of wine after a long day. For others, it’s zoning out on social media, eating that entire bag of chips, or working well past midnight (because finishing just one more thing will help you feel more accomplished). These habits—what we might call “vices”—aren’t random. They’re strategies, albeit imperfect ones, that we’ve developed to cope with difficult emotions.

We all have an inner voice. Sometimes it’s a cheerleader, but when you struggle with anxiety, it’s usually a critic. For many of us, when anxiety kicks in, that voice can go from neutral to harsh in seconds, feeding us negative messages that only make things worse. But what if we could turn that inner voice into a supportive one, especially in moments of stress? That's where positive self-talk comes in.

I think we’ve all had moments where life feels like an endless to-do list. Sometimes, it’s not even the big stuff that feels daunting; it’s the small, daily tasks that pile up and weigh us down. After a long day at work, the thought of taking the dog for a walk, making dinner, or even folding laundry can feel exhausting. But what if there was a way to approach these tasks that actually left us feeling lighter, maybe even grateful? Let’s talk about reframing tasks from “having to do something” to “getting to do something.”

Many people experience fear when they fly, even if they understand that statistically, it’s one of the safest ways to travel. Fear of flying, or aviophobia, can create significant stress, from nervous anticipation days before a trip to full-blown panic during turbulence. Thankfully, there are effective, science-backed techniques to make the experience easier. This blog will explore why fear of flying happens, and break down tools that can help you manage it, allowing you to fly with more serenity.

Have you ever noticed how sometimes you feel like you can handle stress with ease, while other times even the smallest thing can send you over the edge? It’s not just about how much coffee you’ve had that day or how busy your schedule is—this has a lot to do with something called the "window of tolerance."

High-functioning anxiety is a term often used to describe people who appear to be killing it on the outside (successful, put together, well spoken, etc), but on the inside they're dealing with a constant undercurrent of worry, stress, or fear. It’s a strange concept because while anxiety is generally thought of as something that interferes with daily life, in the case of high-functioning anxiety, people can continue to work, socialize, and manage their responsibilities. In fact, they might even seem more productive and successful than others.

In the last two parts of this series, I explored what Imposter Syndrome is and where it comes from. I talked about how family of origin, social comparisons, and perfectionism can fuel feelings of self-doubt, and I examined how these roots shape the belief that we’re not good enough. Now that you have a solid understanding of the problem, it’s time to focus on the solution. This final part will give you practical tools and mindset shifts to help you overcome Imposter Syndrome and take back your confidence.