Dr. Rachel, New York, NY (2026)

12/21/2025

I finally opened the box.

“Thank you for noticing me.
Might not of seemed like much
But it meant the world to me.
At a time I really needed it.
And now, I am still here.”

🥹

It’s easy to underestimate the impact of small moments—of being seen, of saying something kind, of noticing someone. You never know what anyone is going through, and words (and kindness) can truly make a difference.

Part 3 is coming 🤍

Thank you to everyone who is invested in this story. I had to share…… we could all use some of the reminders that are coming out of this beautiful story.

12/19/2025

Before you pressure yourself to “get into the holiday spirit,” pause

Notice how you’re actually feeling.

There’s no right way to experience this season.

Your feelings are valid - even when they don’t match the lights, music, or expectations around you.

I’m hearing from several people that this year just doesn’t feel as joyful- and that’s ok- nothings wrong with you. There’s a lot going on, and you are not alone.

🧠 CBT tips for when the holidays feel heavy :

• Name the feeling without judging it.
Try “I’m noticing stress/sadness right now” instead of “I should feel happier.”

• Notice the holiday “shoulds.”
Thoughts like I should be more grateful or I should enjoy this add pressure, not peace.

• Focus on what’s in your control.
You can’t control the season or other people, but you can choose rest, boundaries, or small supports.

• Lower the bar.
Adjust expectations to meet yourself where you are, not where you think you’re supposed to be.

• Lead with self-compassion, not self-criticism.
Speak to yourself the way you would to someone you care about.

Follow and share this post with someone else who may need it

12/18/2025

This season can be challenging with so many expectations — to be joyful, social, “on,” and everything to everyone.

Which reminder(s) did you need?

✨You don’t have to spend the holidays with people
who don’t make you feel good.
✨Your mental health doesn’t magically take a break
just because it’s the holidays.
✨If this season doesn’t feel joyful to you, that’s okay.
✨You don’t need to have plans to be worthy.
✨You don’t owe anyone perfection or pressure.
✨Friends can be your family, too.
✨And you’re always allowed to say no.

Swipe 👉🏻through for more on each one.

And if this season is challenging for you, please know you are NOT alone! Join me for a LIVE zoom as I will share tips to help you navigate this time. We will also do a special AMA about 📖 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔. Comment JOIN and I will send you the info!

Follow

12/17/2025

I get asked all the time, “How do you do it all?”
The honest answer? I don’t.

This year, I made a small but meaningful choice: no holiday cards (sorry to my friends, family and colleagues who typically get them 🤷🏻‍♀️)

Not because I don’t care—because I do. About my time, my energy, and my capacity.

Every time you say NO to something, you’re saying YES to something else….often yourself.

That’s not giving up. That’s being intentional.

I’m human, just like you. I don’t do it all, and that’s the point.

If you need permission to take one thing off your plate this season, this is it. 🤍

👉🏻Want some tips to help you navigate this time of year? Comment HOLIDAY and join me for a Live Zoom this Friday.

✨What’s one thing you’re choosing NOT to do this year?

Follow

12/16/2025

Sometimes life feels heavy- and that’s unfortunately part of life. 🫶

You don’t need to have all the answers or figure everything out right now. What matters most is giving yourself a moment to pause, breathe, and reset.

Try naming the feeling, using gentle self-talk, and grounding your body. These small steps help you respond to life with care instead of stress.

💛 Save this for when you need a gentle reminder.
💛 Share it with someone who might need a hug today.

I see you and I’m sending you 🫶.

12/15/2025

6️⃣ real things I probably said in therapy sessions this past week.

All of these reminders do the same thing: they help people feel understood instead of judged and supported instead of alone. When someone feels seen and validated, their brain shifts out of survival mode, which makes it easier to cope with holiday stress, set boundaries, and stay connected without losing themselves.

Swipe 👉🏻 to see why each of these work.

Which one(s) did you need to hear today?

✨If you found this helpful, and want to stop feeling stuck in your thoughts, comment NOW to pre-order 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔 and to get my monthly newsletter delivered to your inbox 📨

12/14/2025

A gentle reminder for your nervous system today 🤍
If you needed permission to pause, breathe, and slow down- this is it.

You are not alone, and your feelings are valid.

Sending 🫶

xo,
Dr Rachel

12/12/2025

✨ Want to join me LIVE for a special holiday check-in and AMA?

Here’s how to get access:

1️⃣ Comment LIVE below and I’ll send you the pre-order link.
2️⃣ Pre-order 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔 from any retailer listed on my website.
3️⃣ DM me a screenshot of your order confirmation or receipt.
4️⃣ I will send you the link to join me LIVE.

Already pre-ordered? Amazing — just send me your confirmation and you’re in! 💛

Can’t wait to support you through this season and connect live. 🎥✨

Follow

12/12/2025

Here’s your gentle reminder, from a licensed psychologist , as we are IN this holiday season:

It’s okay to take care of yourself and it’s okay to feel however you’re feeling right now.

✨ It’s okay if…
• you’re feeling down about the holidays
• you don’t have plans this year
• you want to be by yourself
• you haven’t achieved your 2025 goals yet
• you want to spend more time alone
• you don’t know what you want
• you don’t like this time of year
• you changed your mind

✨And it’s okay to…
• set boundaries with loved ones
• prioritize self-care this holiday season
• have some alone time
• enjoy holiday treats guilt-free
• say “no” when you’re feeling overwhelmed
• ask for help when you need it

🧠CBT reminder: Your thoughts and feelings aren’t “good” or “bad” — they’re information. Let them guide you toward what you need, not what you think you ‘should’ be doing.

Give yourself permission to be human this season. 🎄💛

Follow

12/09/2025

When everything feels “too much,” your brain isn’t failing you — it’s protecting you. Our brains are wired to keep us safe, which means they can jump into overdrive when there’s a lot happening at once.

🧠 CBT reminds us that overwhelm often comes from stacked thoughts (“I have so much to do,” “I can’t keep up,” “I should be handling this better”).

👉🏻Instead try this:
Break the moment down into one small, doable step — not the whole day, not the whole list.

Then name the thought that’s fueling the overwhelm and gently challenge it:

“What’s one piece of this I can handle right now?”

Small steps calm the nervous system.
Clarity quiets the noise.
You’re not behind — you’re recalibrating…. And you are human!

Follow

12/08/2025

6️⃣ things I probably said in therapy sessions this past week.

Each of these reminders is meant to ground you, validate your experience, and help you navigate this season with a little more clarity and compassion.

Swipe 👉🏻 to see why each of these work.

Which one(s) did you need to hear today?

If you found this helpful, and want to stop feeling stuck in your thoughts, comment NOW to pre-order 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔 and to get my monthly newsletter delivered to your inbox 📥

12/07/2025

If Sundays hit you harder than any other day… this is for you.

You’re not “overreacting” — your brain is trying to prepare for the week ahead, and sometimes it over-prepares.

🧠✨Here are a few CBT tools to help soften the Sunday Scaries:

1. Name the worry.
Identify the exact thought showing up (“I’m afraid this week will be too much”). Naming it creates distance and reduces its power.

2. Check the evidence.
Ask: What facts support this fear? What facts don’t? This disrupts the automatic worst-case thinking that fuels anxiety.

3. Shrink the week.
Pick one small, doable task for Monday. Focusing on a single starting point helps calm that overwhelmed, “everything all at once” feeling.

4. Shift from judgment to support.
Replace “Why am I like this?” with “What do I need right now?” This simple reframe moves you into problem-solving mode instead of self-criticism.

5. Ground yourself in the present.
Slow down. Try a short walk, a mindful breath, a warm shower, or prepping one thing for tomorrow — anything that helps you reconnect to today.

You’re not alone in this. With the right tools, Sundays can start feeling a little less scary and a lot more manageable.

✨𝐈 𝐠𝐨 𝐝𝐞𝐞𝐩𝐞𝐫 𝐢𝐧𝐭𝐨 𝐭𝐡𝐢𝐬 𝐢𝐧 📖 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔- 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐨𝐧𝐞 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐬𝐡𝐢𝐟𝐭 𝐜𝐚𝐧 𝐜𝐡𝐚𝐧𝐠𝐞 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠. 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐋𝐈𝐅𝐄 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞.

Follow

Dr. Rachel

12/21/2025

12/19/2025

12/18/2025

12/17/2025

12/16/2025

12/15/2025

12/14/2025

12/12/2025

12/12/2025

12/09/2025

12/08/2025

12/07/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share

Category