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.

In Part 1, we explored what Imposter Syndrome is, how it manifests in different ways, and why so many high-achievers feel like they don’t deserve their success. Now, it’s time to dig into why these feelings arise in the first place. Imposter Syndrome doesn’t just appear out of nowhere—it often has deep roots in our past experiences, family dynamics, and the way we see the world.

Ever find yourself thinking, “I don’t belong here” after a promotion, a new job, or even hitting a personal milestone? Instead of celebrating, you might worry that everyone around you will figure out that you don’t really know what you’re doing. That feeling? It’s called Imposter Syndrome.

Have you ever caught yourself in a situation where, despite evidence to the contrary, you’re absolutely convinced things are going to go wrong? Maybe you didn’t get a quick reply to a text, so you assume the person’s mad at you, or a project at work hits a snag, and suddenly you’re sure your boss is planning to fire you. If that sounds familiar, you’re not alone. This tendency to assume the worst is often linked to anxiety, and while it might feel like you’re just being cautious or realistic, there’s a deeper reason your brain defaults to this.

Navigating intense emotions and distress can feel overwhelming at times. Trust me, I’ve been there. But what if I told you there’s a way to not only survive those tough moments but actually come out the other side feeling more grounded and in control? That’s where Dialectical Behavior Therapy, or DBT, comes in. This is the final blog in my series about DBT, and this week I'm diving into four key DBT skills that can make a huge difference: mindfulness, positive self-talk, self-soothing, and radical acceptance.

When we’re faced with overwhelming emotions, it’s natural to want to find ways to quickly escape the discomfort. Whether it’s stress from work, tension in relationships, or simply the pressures of daily life, intense feelings can make us act in ways that we later regret. This is where Dialectical Behavior Therapy, or DBT, comes into play. Developed by Dr. Marsha Linehan in the late 1980s, DBT was initially created to help people with borderline personality disorder, but it’s now widely used for a variety of mental health issues, especially when it comes to managing strong emotions.

If you’re anything like me, you’ve probably found yourself stuck in emotional quicksand at some point—whether it’s anxiety that keeps you up at night, anger that seems impossible to control, or overwhelming sadness that clouds your days. Emotions, while a natural part of life, can sometimes feel like they’re running the show, leaving you desperate for some sense of control. That’s where Dialectical Behavior Therapy (DBT) comes in. I want to dive deep into what DBT is, how it works, and why it’s become such an important tool for managing emotions.

Have you ever felt trapped in a relentless cycle of intrusive thoughts, coupled with mental rituals that you can't escape? If so, you might be dealing with a form of Obsessive-Compulsive Disorder known as "Pure O," or Pure Obsessional OCD, and it falls under the umbrella of anxiety disorders. This term might sound unfamiliar, and even a bit misleading, so let's dive into what "Pure O" really is and how it affects those who live with it.

Have you ever thought about how you breathe? It sounds silly, right? Breathing is something we do automatically, but what if I told you that most of us are doing it wrong? This simple mistake can have a big impact on our anxiety levels, energy, sleep quality, and overall well-being. Today, I’m going to dive into the science of proper breathing and why it’s crucial to breathe through your nose, with the tip of your tongue resting on the roof of your mouth, and your teeth slightly separated. Let’s break it down.

Dealing with anxiety can be overwhelming, but visualization techniques can be powerful tools to help manage it.  I find these techniques fascinating, not just because they work, but because there's real science behind them. Today, I’m sharing some visualization exercises that can make a noticeable difference in your anxiety levels. Let's explore the "why" and "how" of visualization.