Welcome to the 30-Day Confidence Challenge, your step-by-step guide to building lasting self-esteem and unlocking your full potential. Over the next month, you’ll tackle five empowering missions designed to improve your communication, explore new passions, and strengthen your relationship with yourself.

Each day offers simple, actionable steps that target the surface, lifestyle, and core layers of confidence. Embrace the process, celebrate your progress, and remember that growth takes time. You’ve got this—by the end of these 30 days, you’ll feel stronger, more self-assured, and ready to take on the world!

Happy New Year! This weeks blog post is a lengthy one- but it is near and dear to my heart. If you’re like me, you’ve probably found yourself struggling to find your own path, often seeking external validation from others. This is your sign to stop. Stop obsessing over other’s life, stop comparing yourself, stop trying to conform to a journey that is not yours. At the end of the day, this is your life- live it fully and authentically! No one does it like you do, and I hope that with the blog this week, you will uncover this truth. I hope everyone is having a great year already. Here’s to being our most authentic and wonderful selves in 2025!

This week on the blog, I’ll be diving into the power of vision boards and how they can be a game-changer for your mental health and personal growth. Vision boards are one of my personal favorite tools to create because they serve as a constant reminder of what I’m working toward. Over the years, I’ve seen how vision boards truly work—many of the things I put on mine come to life year after year. But what I’ve learned is that to see the magic happen, you truly have to believe in the process. I hope you enjoy this post and find inspiration to create your own vision board, one that will guide you toward your dreams!

This week, I’ll be exploring Dialectical Behavior Therapy (DBT) and its core skills, such as Mindfulness, Distress Tolerance, and Interpersonal Effectiveness, that help individuals manage intense emotions and improve relationships. I’ll explain how these skills promote emotional regulation and offer practical tips for integrating them into daily life. I’ll also discuss the effectiveness of DBT for various mental health conditions and provide real-life examples of how these techniques can be applied. Whether you're a clinician or someone interested in DBT, this post will provide valuable insights for creating lasting change.

This week’s blog focuses on navigating grief during the holiday season. It explores how the holidays can amplify feelings of loss and offers practical tips for finding healing amidst the festivities. From setting realistic expectations to creating new traditions or honoring old ones, the blog provides guidance on caring for yourself and embracing support during this challenging time. Whether you're grieving a loved one or simply feeling disconnected from the holiday spirit, this post is here to remind you that you're not alone.

This week, I’m being vulnerable and opening up about my personal experience with Borderline Personality Disorder (BPD). In this blog post, I’ll share the struggles I’ve faced, the turning points in my journey, and the tools that have helped me along the way. My hope is that by sharing my story, others who are going through similar challenges will feel less alone and more empowered to take steps toward healing. Remember, you are not alone—together, we can navigate this journey.

This week’s blog is short and simple- my favorite journal prompts! One of my favorite things to do when I’m feeling down or need some inspiration is journaling. Whether it be acknowledging how i feel, planning for the future, or just learning self-forgiveness, these prompts have helped me grow and become the person I am today. I hope you enjoy them!

Welcome back! This week, we’re focusing on one of the most important investments you can make: yourself. In this post, we’ll explore how to create a self-care routine that truly works, blending science, practicality, and personalization. You’ll discover the biological and psychological benefits of self-care, learn step-by-step strategies to design a routine that fits seamlessly into your life, and gain inspiration from diverse self-care ideas. Whether you're looking to improve your physical health, boost your emotional well-being, or find more balance in your daily life, this guide will equip you with the knowledge and tools to make self-care a sustainable part of your journey.

This week, we’re exploring yoga therapy, a personalized approach that combines ancient yoga practices with modern therapeutic techniques to promote healing. Learn how it works, who it benefits, and what makes it different from traditional yoga. From improving mental health to managing chronic conditions, discover how yoga therapy fosters mind-body wellness, what to expect during sessions, and tips to make the journey easier. Whether you’re seeking stress relief or deeper healing, this guide has everything you need to get started.

Finals week is here, and with it comes the pressure of deadlines, exams, and endless study sessions. This week, I’ll provide you with essential tips to manage stress, prioritize self-care, and ace your finals. Plus, I’ve created a handy tool—a Finals Week Survival Kit—to help you stay organized, focused, and balanced during this challenging time. Let’s tackle finals together and make this week as smooth as possible!

This week, I’m sharing tips for adapting to winter blues, from light therapy and nourishing winter foods to finding joy in hobbies and staying connected with loved ones.

Learn how to embrace the season, honor your needs, and thrive all winter long. Check out the full guide on the blog for practical tips to keep your body and mind balanced during the colder months!

This week, I’m excited to share insights from a paper I wrote on Anti-Oppressive Practice (AOP) and how I plan to incorporate it into my future work as a therapist. AOP is more than just a framework—it’s a commitment to challenging systemic inequalities, empowering clients, and fostering inclusivity. In this blog, I’ll explain what AOP is, why it’s essential, and share practical strategies for building a practice rooted in empowerment, cultural humility, and advocacy. Whether you’re a social worker, therapist, or simply passionate about creating a more just and equitable society, these tips are for you!

Navigating family gatherings can be tricky, especially when conversations steer into sensitive or tense topics. My latest blog offers practical strategies to help you set boundaries, redirect conversations, and protect your emotional well-being during the holiday season. From preparing polite responses to having an exit strategy, learn how to enjoy Thanksgiving while maintaining your peace of mind.

Read the full article for tips on creating a healthier, happier holiday experience!

This week, you will learn about understanding suicide risk, including recognizing warning signs, identifying key risk factors, and exploring strategies for prevention. We’ll also discuss who you can reach out to for help if you or someone you know is struggling and how to create a personalized safety plan to navigate moments of crisis. By gaining this knowledge, you’ll be better equipped to support yourself and others, fostering hope and resilience in challenging times.

Discover how simple mindfulness practices can help reduce stress, improve focus, and bring more balance to your daily life. This beginner-friendly guide offers easy techniques like mindful breathing and gratitude exercises to help you stay present, even on your busiest days.

This week’s blog post will explore practical strategies for supporting someone with BPD, including effective communication, crisis management, and self-care for supporters. We’ll also discuss the importance of professional treatment, such as Dialectical Behavior Therapy (DBT), and how to encourage your loved one to seek help. By creating a compassionate and supportive environment, you can foster positive outcomes for both you and your loved one with BPD. I can’t wait for you to dive in and gain useful insights this week!