I specialize in the treatment of anxiety, burnout, and mood disorders in adults.
09/07/2025
We talk so much about the mental load — the calendars, the logistics, the to-dos. But what about the emotional load?
The emotional load looks like: – Avoiding the tasks you care most about (because they’re charged with meaning). – Reading into words, sensing passive aggression, and reminding yourself: This isn’t about me. – Dodging grief—not from apathy, but from knowing how deeply it would undo you. – Crying in the moment you wanted to stay “strong”. – Getting stuck in cycles, not because you don’t know what to do—but because admitting it would crack something open. – Searching for systems when what you need is support.
You’re not broken. You’re full. There’s a difference.
When we ignore the emotional load, we risk confusing “high functioning” with “barely hanging on.”
Therapy isn’t about emptying everything at once. It’s about opening the cabinet just enough to notice: “Oh, those two mugs are from that trip with my sister. What do they mean to me now?”
It’s never just about the mugs.
You get to decide what stays, what goes, and what needs gentle attention. And you don’t have to do it alone.
Double tap if these words resonate.
12/06/2025
Ever feel like your nervous system is on a rollercoaster—either flying too fast or stuck at a standstill?
That’s overstimulation vs. understimulation.
🌀 Overstimulation feels like sensory overload — noise, chaos, demands coming from every direction.
🌫️ Understimulation feels like numbness — a lack of connection, novelty, or momentum.
Both can leave you feeling off — just in different ways.
✨If you have ADHD, this push-pull might feel especially familiar. Your nervous system craves stimulation and gets overwhelmed by it. It’s not about being too much or too little — it’s about finding your right-sized rhythm.
The key is noticing where you are so you can gently move toward balance.
(Sometimes that means quiet. Other times, it means a spark.)
👉 Which side do you find yourself on more often lately?
06/06/2025
We focus so much on beginnings. First impressions. Fresh starts. New routines.
But what about the endings?
Closings—when done intentionally—can be just as powerful as openings. They help us:
✨ Process what just happened
✨ Let go of lingering tension
✨ Carry only what we need into what’s next
Whether it’s the end of a workday, a therapy session, or a difficult conversation, a simple closing intention can help your nervous system exhale.
It’s a pause. A choice. A boundary.
Here are a few grounding closing statements you can try when you want to leave something behind without rushing ahead.
Which one do you need today?
03/06/2025
We’re told change is good—and often, it is.
But what happens when change never stops?
When life feels like a constant pivot, it’s not resilience we’re building—it’s exhaustion.
Our nervous systems need pauses. Stability. Room to process.
Because while change is a constant, constant change isn’t something we’re meant to normalize.
Have you been feeling the weight of too much change lately?
28/05/2025
Burnout is a slow drip. You don’t just wake up and have it. And that’s a really good thing.
When treating burnout, earlier is always better. But even the most severe burnout is treatable. It’s a delicate type of treatment that prioritizes stabilization and itty bitty actions to help disrupt the unrelenting cycle maintaining its fuel.
And yet, even in the first week, you can feel tremendous changes - changes that occur alongside your life. It’s empowering to take each step and recognize you can save yourself without dismantling your life 💙.
✨If you have questions about burnout or treatment for burnout, ask in the comments and I’ll answer
14/05/2025
Begin, again and again.
These were the words I shared in my very first Instagram post nearly nine years ago. And I share them again today.
I paused posting in April and, unintentionally, into part of May. There wasn’t a dramatic reason behind the pause — it just felt right to slow down.
Within the pause, I learned something important: The timing was quieter than planned, but exactly what I needed. I didn’t realize how much I needed to turn down the external volume so I could tend to what was stirring inside — gently, and without disruption.
… At its core, a pause creates space — for awareness, for choice, and for change.
As I thought about returning here, I noticed a mix of emotions: - the pressure to pick up right where I left off, - the fear that I’ve fallen behind, - and the uncertainty of where (or how) I now belong.
But here’s what I’ve come to understand: It’s not about snapping back to what was. It’s about re-entry.
And re-entry can be slow, gentle, even experimental. You get to decide what you carry forward, what you leave behind, and what pace honors who you are now.
If you need these words, take them: ✨You’re not meant to return as the person you were. ✨You’re meant to return as the person you’ve become. ✨The pause wasn’t empty — it was shaping you in quiet ways.
So let your return be soft. Let it be honest. Let it be yours.
Thank you for holding space for me.
If you’re navigating your own return — to a relationship, a role, a community, or a part of yourself — I’d love to hear what that’s been like for you.
02/04/2025
Do you have a hard time supporting yourself during difficult moments?
Self-soothing is an important skill for adults to learn as much as it is for children.
Learning how to self-soothe supports emotion regulation during periods of stress, anxiety, or any difficult emotion.
It's helpful to go through your senses and observe which feels the most calming—it may differ depending on the emotion/situation!
Try these tools to start and begin creating your own self-soothing menu for hard moments.
01/04/2025
At its core, gaslighting is a form of manipulation in which one person causes another to question their judgments and reality. This happens through the creation of false narratives, the invalidation of emotions, and intense criticism.
Gaslighting creates a situation in which emotions overpower logic and can generate genuine doubt about what is real/not real, true/false. If you’ve ever experienced gaslighting, you likely noticed that you began to doubt your perception, your memory of situations, and your grip on reality. It’s truly scary.
Gaslighting is so powerful because it is often undetected. By recognizing it and grounding yourself in reality, you’re better able to navigate the situation (from a place of logic more so than emotion).
Are you interested in learning more about gaslighting?
Share this post to spread the word and help others identify gaslighting in its various forms!
For more information about gaslighting and the emotional toll it creates, follow Carolyn Rubenstein, Ph.D. ❤
31/03/2025
How can you stop doing things that are making you feel stressed and overwhelmed?
🧰 Try building a stress management tool kit.
Knowing what to do with stress and anxiety can help prevent burnout and feelings of overwhelm.
On the days that you're overwhelmed, it’s helpful to have a list of de-stressors to choose from.
Some ideas are:
- Connect with others or your pet 🐶
- Move your body 🏃
- Organize your space 🧹
- Journal or color ✏️
- Take a walk outside 🍃
Choose a few of your favorite stress-reducing activities and have a list handy when you find yourself in really stressful situations.
What are your favorite stress relievers? Comment below!
Follow Carolyn Rubenstein, Ph.D. for practical mental health strategies you can use amidst the chaos of daily life.
28/03/2025
Have you ever felt unsure about how to respond to someone talking negatively about themselves?
Well… you're not alone.
It can be difficult situation to navigate.
Even if you don’t have the right words, try to respond with empathy, support, and understanding. Listening is often the best support.
Share this post to raise awareness about supporting others.
.. What phrases or words have you found helpful to say or hear?
For more tips on supporting others, follow Carolyn Rubenstein, Ph.D. 💙
27/03/2025
Procrastination can significantly impact productivity and your emotional well-being.
Understanding where you are on this scale can help you to identify strategies or the professional help you need to manage and reduce procrastination.
It’s important to note, you may fluctuate on the procrastination scale, but if most of your procrastination sits in the severe to debilitating, it’s important to seek support from a therapist.
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Thank you so much for taking the time to check out my little home on Facebook! Below is a little more information about my work and background. I know the process of finding a therapist is difficult (to say the least) and am happy to chat with you over the phone to discuss additional details. I invest deeply in my clients (emotionally, personally, intellectually) and place a lot of value in making sure I am the right “fit” for my clients. In our first session, I will thoroughly assess your current symptoms and brainstorm a path forward -- discussing various treatment options based on individual preferences and concerns. I am a big believer in collaboration and work to incorporate other relevant treatment providers into the process whenever possible.
I specialize in the treatment of anxiety and mood disorders in adolescents and adults. I have a particular interest in working with clients on identity development, relationship issues, body image concerns, academic and professional struggles, and perfectionism. I utilize an active collaborative approach with a focus on harnessing each individual's unique strengths. I enjoy integrating acceptance-based cognitive behavioral tools as well as self-compassion and mindfulness into my therapeutic work. I love working with students, professionals, and working parents to chart a course that allows for success at the highest levels as well as personal fulfillment since both are very much possible! Trained in evidence-based techniques at Harvard and the University of Miami, I leverage the latest research findings to individualize treatment plans and optimize outcomes.
I received my undergraduate degree in Psychology from Duke University, graduating summa cm laude. I received a M.A. in Psychology from Harvard University and a Ph.D. in Counseling Psychology from University of Miami. I completed my predoctoral internship at the University of Miami's Counseling Center and my postdoctoral fellowship at the Center for Treatment of Anxiety and Mood Disorders in Delray Beach, Florida.
I was trained in the treatment of anxiety disorders, including OCD, at the OCD Institute at McLean Hospital (Harvard Medical School), psychoeducational assessment at the Mailman Center for Child Development (University of Miami's School of Medicine), and eating disorders/body image concerns at Oliver-Pyatt Centers in South Miami.
I am a licensed psychologist in the state of Florida (License: PY 10362). My practice is not in network with any insurance companies; however, my office can provide you with a detailed bill after each session that you can then submit to your insurance company for potential reimbursement (dependent on your specific insurance plan).
