Tella Psychology

03/05/2026

Many people with social anxiety appear confident on the outside but feel tense, self-critical, or exhausted after social interactions.

They may replay conversations afterward, worry about saying the wrong thing, or feel like they’re “performing” instead of connecting.

The good news is that social anxiety is very treatable.

One of the most effective approaches involves gradually practicing social situations in manageable steps, helping your brain learn that these experiences are safe enough.

If you’re interested in learning more about treatment options or support for social anxiety, you can reach out to us.

Disclaimer: This post is for educational purposes only and is not a substitute for therapy or personalized mental health care.

02/12/2026

“CBT-I didn’t work for me.”

I hear this more often than you’d think.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard treatment for chronic insomnia — but when it’s applied rigidly or without individualization, it can backfire, especially for people with ADHD, anxiety, or high-arousal nervous systems.

If CBT-I didn’t help you, that does NOT mean you’re broken or incapable of sleeping. It often means something important was missed.

If you want more research-based education on sleep, ADHD, and anxiety, follow Rest Rewired.

Schedule a consultation with me:
https://www.tellapsychology.com/

Find a CBT-I provider near you:
https://www.behavioralsleep.org/

07/16/2025

“Why does it hurt so much when it didn’t happen to me?”
If you’ve been asking yourself that lately, you’re not alone.

The recent floods in Texas have left a deep, collective grief. Even if you weren’t directly impacted, the weight of this tragedy—the loss of children, families, and entire communities—can stir something profound.

Feeling shaken, heartbroken, or heavy after a tragedy is a natural response. It shows your capacity for empathy and connection. But sometimes the weight lingers, and you may even feel guilty for returning to “normal” life.

Vicarious trauma can mimic PTSD—intrusive thoughts, nightmares, or constant worry—and may interfere with sleep, relationships, or daily life.

If distress is making it hard to focus, keep up with responsibilities, or care for yourself, it’s important to seek help.

If this resonates, my latest blog post dives deeper into:

⚖️ Normal response to tragedy vs. vicarious trauma
🗣️ How to talk to kids about tragedy
🫶 Gentle ways to care for yourself
🤝 Resources to help those directly impacted

Click the link in bio to read more.

You deserve care, too. Save this post to revisit when you need it, and share it with someone who might need this reminder today.

01/23/2025

12/10/2024

🌙 Introducing Group Therapy for Insomnia 🌙
Are you struggling with insomnia? Sleep hygiene and supplements aren’t enough for chronic sleep challenges—but Cognitive Behavioral Therapy for Insomnia (CBT-I) can help.

📅 Next Group Starts January 2025
🕒 When: Tuesdays 4-5 PM
💻 Where: Virtual – Open to individuals 18+
This 6-week program includes:
✅ A 1-on-1 assessment with a licensed psychologist
✅ Five weekly group sessions focused on evidence-based CBT-I techniques
✅ Personalized feedback on sleep logs and direct support from a licensed psychologist

👇 Click the link below to learn more or join the waitlist! https://www.tellapsychology.com/group-therapy-for-insomnia

07/09/2024

✨ Tell me you have anxiety without telling me you have anxiety ✨

Swipe through to see common signs of anxiety. From physical symptoms to social consequences, anxiety can show up in unexpected ways. Remember, you're not alone in this journey. 🌟

💬 Comment if any of these resonate with you.
❤️ Like and share to spread awareness.
📲 Follow us for more mental health tips and support.

If you’re experiencing these symptoms, it's okay to seek help. Visit TellaPsychology.com for more information and support. Together, we can navigate through anxiety and find balance.

07/05/2024

🔥 The Burnout Cycle 🔥

Ever feel like you're stuck in a loop of stress and overwhelm? Here's how the burnout cycle often looks:

📝 Take on too many tasks
💭 Think, "I have too much to do"
😰 Stress, anxiety, and overwhelm
😓 Procrastinate, act busy, feel numb
🤬 Criticize yourself for not getting more done
⏰ Miss deadlines or overwork to get it done
Breaking this cycle is crucial for your mental health and well-being. Remember to:

✨ Set realistic goals
✨ Prioritize what YOU value
✨ Learn to say no
✨ Seek support when needed

If this is you, you are definitely not alone in how you are feeling. So many people have come to me feeling stuck in this cycle. They have tried self-care, mindfulness, yoga, ice baths, and all the trendy hacks yet still find themselves feeling exhausted and overwhelmed. That's where targeted strategies and professional guidance come in.

🌿 By addressing the root causes and learning new habits, you can overcome burnout and reignite your passion and excitement for life. I approach burnout from a holistic lens, evaluating biological, psychological, social, and organizational factors to provide a comprehensive path to recovery. 🕵️‍♀️

Let's work together to create a healthier, more balanced life. 💪💫

06/29/2024

Ever feel overwhelmed and not sure if it's fear or anxiety? You're not alone! Let's break it down together:

🔹 Fear: This is our immediate response to a real, present danger. It’s that instinctual feeling that kicks in when you’re facing something scary right in front of you.

🔹 Anxiety: This is more about the mind playing out what-ifs. It’s the constant worry and dread about things that might happen in the future, which can be exhausting!

Both Fear and Anxiety have their roles, but it's important to understand the difference. While Fear keeps us safe in the moment, Anxiety can sometimes hold us back from enjoying life, growing, and experiencing new things. Sometimes we need to take risks in order to fully embrace ourselves and live authentically. Recognizing these emotions can help us manage them better and lead to a more balanced life.

Struggling with anxiety? Therapy can help you find peace and balance.✨

06/27/2024

"when I finally achieve [this goal] I'll be less stressed and happy.”

How does it feel when you finally achieve the very thing you've convinced yourself would make you happy, in fact, did not? 💁‍♀️ What if it's the unconscious belief of feeling "not good enough" that keeps you chasing goal after goal. And guess what? You may keep raising the bar because the brief feeling of accomplishment doesn't last when it's driven by imposter syndrome.

This is the perfect recipe for burnout.

Ready to break the cycle? Schedule a free consultation to find out how EMDR and IFS therapy can help with unconscious beliefs and patterns. 📞✨

06/17/2024

Happy Pride Month! 🏳️‍🌈 As a psychologist, I'm proud to be an ally and affirming mental health provider. I support, celebrate, and stand with the LGBTQI+ community, not just this month, but year-round. Your mental health and well-being matter. 💖

Pride Month is an important reminder of the need for acceptance, equality, and love. Did you know that LGBTQI+ individuals are nearly 3x more likely to experience mental health conditions such as depression and anxiety? Additionally, 40% of LGBTQI+ youth have considered su***de in the past year. These statistics highlight the urgent need for safe and inclusive spaces where LGBTQI+ individuals can thrive and receive the support they deserve. Everyone benefits when mental health care is accessible and affirming!

Supporting organizations like , , , and are crucial in providing resources and support for LGBTQI+ mental health. Let's continue to break the stigma.

04/22/2024

Confused about how to find a therapist and what the different qualifications entail? Here's a handy chart from a blog post I wrote a while back. The blog post is linked in the comments.

05/08/2020

Have you tried repeatedly to make a change? Do you start out strong but lose interest and leave your projects unfinished?
You are NOT weak-minded or suffering from a character flaw. You don’t understand how to approach a goal with your BRAIN in mind.
Stay tuned! For my next post, I am going to break down my step-by-step process for meeting your goals.