If you're neurodivergent - whether you're autistic, ADHD, gifted, or something else - your brain may process and regulate neurotransmitters like dopamine, serotonin, and oxytocin a little differently than neurotypical brains do. This isn't about pathologising difference, and you aren’t “flawed”. It's just useful to know how to work with your own neurobiological reality. Because when we understand what our brain chemistry needs, we can work with our neurology instead of agains

Introduction While my heart is largely with my loved ones in the US at moments like this, I know that many American expats are also feeling overwhelmed, anxious, or emotionally stretched by what’s happening in the US. Being abroad can create a particular kind of distress: you’re physically removed from events, yet emotionally tethered through loved ones, memories, values, and constant access to news. If you’re finding yourself worried about family and friends back home, chec

Pursuing therapy for the first time (or maybe even the fifth time!) can be daunting. Whether you are looking to build insight, change behaviors, or improve relationships, congratulations for recognizing that need and for taking this sometimes scary step in the right direction. Let me tell you a little bit about what to expect and how to make the most of it.First of all, I want to be clear that everyone is different. In fact, there's a saying “if you've met one autistic person

My life was changed when I learned mindfulness. Why? Consider this quote by Thich Nhat Hanh: “Mindfulness is the miracle by which we master and restore ourselves. Consider, for example: a magician who cuts his body into many parts and places each part in a different region—hands in the south, arms in the east, legs in the north, and then by some miraculous power lets forth a cry which reassembles whole every part of his body. Mindfulness is like that—it is the miracle which c

You may have noticed that when you are sad, you feel less energy, or when you are excited, your heart races. It's not just you; it is true that your emotions can affect not just your mind but also your body. In fact, your emotions are supposed to activate your body. That is why emotions are also known as “feelings” - you feel them! Each emotion you feel is designed to provoke a certain reaction. For example, feeling angry might trigger a fight response or feeling scared migh

In addition to the cognitive behavioral therapy you are probably doing with your counselor or psychologist, there are several things you can do in between sessions to promote positive emotions and reduce the impact of negative emotions. Techniques for managing your emotions: 1. Get enough sleep Sleep is not just something that is nice to have; it is a basic need. Adults need at least seven hours of sleep most nights. If you are getting fewer than that on a regular basis, you

Values ​​are our personal principles about what is good and right in the world and what is important to us. Research indicates that when our values ​​motivate our actions, we are more likely to experience a well-formed sense of self, greater life satisfaction, and reduced psychological distress. Yet, we often get to a point in life when we realize that we've been ignoring this important consideration. In order to reap the rewards of living according to our values, it is not

Have you ever had a “love-hate” relationship? Of course you have… like you love your partner even though she may often nag you to help out, and you love your father even though it's annoying how much he repeats himself. That's because two apparently contradictory things can both be true at the same time. We call this dialectical thinking. And believe it or not, it's not contradiction or hypocrisy, it's a healthy way to keep things in perspective. Life is not black and white.

The vast majority of my clients go through life with a lens of shame. Maybe it's an obvious shame, like if you cheated on a partner and can't forgive yourself. Maybe it's a very deep, hidden shame that you aren't even aware of until you've been in therapy for a long time, like some perceived flaw or failing that has become a core belief in your subconscious. Regardless of the source of the shame, it can show up as a grey cloud of judgment, self-criticism, regret, poor self-es

Most people underestimate the impact of neurotransmitters on their mental health. This is particularly true if you have a condition that causes a deficiency or irregularity of a neurotransmitter. Dopamine is a neurotransmitter that is involved in feelings of pleasure and joy, and when you don’t have enough of it (as in ADHD), you probably have trouble with mood and motivation. In addition to long-term activities like the achievement of goals, dopamine can be activated when yo

Research has shown that neurodivergent (ND) individuals, particularly those with ADHD, are more likely to be justice sensitive. The term “justice sensitivity” refers to heightened awareness and concern for justice, fairness, equity, and inclusion, and some might extend it to heightened awareness and concern for misunderstandings and illogical or antisocial behaviors. If that sounds like you, I understand how frustrating it can be when other people are NOT as sensitive to fair

One of the most common complaints I get from my “Twice Exceptional” (2e) clients is worry about their interfering metacognition. Metacognition refers to the awareness and understanding of one's own thought processes. Metacognitive skills include self-awareness, cognitive regulation, and reflection. In neurodivergent (ND) individuals, metacognitive abilities can vary. Research suggests that it is less pronounced in ADHDers, however my observation is that those who are intellec