Become a ClientCareers

Blog

Describing the Rainbow: A Pride Month Glossary

Jaclyn Baker

By : Collin King

“If I didn’t define myself for myself, I would be crunched into other people’s fantasies for me and eaten alive.” –Audre Lorde

In the last decade, visibility for the LGBTQ+ community has grown dramatically. With it has come a broader, ever-evolving vocabulary for talking about identities beyond the heterosexual and cisgender “norm.”

While this ecosystem of terms can sometimes feel overwhelming to parse, having even a basic knowledge of commonly used concepts goes a long way toward communicating with knowledge and respect.

We invite you to use this glossary not as a homework assignment or a definitive guideline, but as a jumping-off point for learning more about people who might (or might not!) be different from you.

Sexuality / Sexual Orientation

How someone engages (or does not engage) with sex, attraction, romance, and desire. This often includes the gender(s) of their preferred sexual or romantic partners. Many of these terms exist on a spectrum, so someone’s use of a term may reflect a “closest fit” rather than a precise, fixed category.

Asexual / Ace

A person (of any gender) who does not experience sexual attraction to others. Some asexual people experience romantic attraction and form
romantic relationships, but they do not experience sexual desire.

Bisexual / Bi

A person (of any gender) who is romantically or sexually attracted to more than one gender. While it was historically defined as attraction to “both men and women,” many bisexual people now use the term in a broader, more gender-inclusive way.

Demisexual / Demi
A person who only experiences sexual attraction after forming a strong emotional bond. Demisexual people often report that attraction is not based
on physical traits or first impressions.

Gay

A man who is romantically or sexually attracted to other men. Also an umbrella term for anyone attracted to the same gender. The term “gay” is generally preferred over “homosexual,” which can feel clinical or outdated.

Lesbian

A woman who is romantically or sexually attracted to other women. Like “gay,” this term is usually preferred over “homosexual.”

Pansexual / Pan

A person who can be attracted to people of any/all genders, or who is attracted regardless of gender.

Polyamorous / Poly
A person who engages in consensual, ethical non-monogamous romantic and sexual relationships. While not specifically a sexual orientation, many people practice polyamory in a variety of forms.

Heterosexual / Straight

A person (usually cisgender) who is romantically or sexually attracted only to people of the “opposite” gender. The term is sometimes used to refer
broadly to people who are not LGBTQ+.

Sex

A biological descriptor based on physical markers like reproductive anatomy and chromosomes. While sex is distinct from gender, the two are often related.

Intersex

A person whose sex characteristics (such as anatomy or chromosomes) don’t fit typical definitions of “male” or “female.” Intersex people can have any gender identity or sexual orientation.

Gender

A complex, dynamic combination of social, cultural, historical, and psychological factors that influence how masculinity, femininity, and other gender expressions are understood.

Gender Identity

A person’s internal experience of gender—how they identify in relation to masculinity, femininity, both, or neither. This identity may or may not align with the sex they were assigned at birth.

Assigned at Birth

The label (such as “M” or “F”) given to a person at birth, typically based on external anatomy.

Gender Presentation

How someone expresses their gender outwardly—through clothing, behavior, speech, and appearance. Gender presentation has varied greatly across time and culture.

Pronouns & Identity Language

Pronouns

Words used to refer to someone without using their name (e.g., they, she, he, them, ours, hers, his, etc.).

Used Pronouns

The pronouns someone uses and identifies with. For example, if someone lists “Alex (she/they)” on a name tag, it means Alex is comfortable being referred to as either “she” or “they.”

Example:

“How’s Alex?” → “They’re doing well.”
“How’s Alex?” → “I haven’t heard from her lately.”

“What pronouns do you use?” or “What are your pronouns?” is often seen as a more affirming question than “What pronouns do you prefer?”

Gender Identity Terms

Cisgender / Cis

A person whose gender identity matches the sex they were assigned at birth. The prefix “cis” comes from Latin, meaning “on the same side.”

Transgender / Trans
A person whose gender identity is different from the sex assigned to them at birth. The prefix “trans” means “across” or “beyond.”

Transition

The process (social, legal, medical, or personal) by which a transgender person aligns their life with their gender identity. Transition can look different for everyone.

MTF (Male to Female)

A term—primarily used in medical or legal contexts—for a transgender woman. The final letter (F) denotes the person’s current gender identity.

FTM (Female to Male)

A term—also primarily medical—for a transgender man. The final letter (M) denotes the person’s current gender identity.

Non-Binary / Enby

A person whose gender identity doesn’t fall within the categories of “man” or “woman.” Many non-binary people use “they” as a pronoun. Some
non-binary people may identify themselves as under the “trans umbrella,” and others may not.

Two-Spirit / 2S

A pan-Indigenous term used by some Native American and First Nations people to describe a third-gender or non-binary role in their culture. It is a sacred and cultural identity that should only be used by Indigenous people, and it varies in meaning across different tribal nations.

Community & Allyship

Queer
Once a slur, this word has been reclaimed by many LGBTQ+ people and is now commonly used as an umbrella term. It is broad and inclusive, often used in place of the full LGBTQIA2+ acronym. For some, the term “queer” is still felt as a slur, so it is best not to refer to someone as queer  unless they have done so themselves.

Ally

A person outside of the queer community—often a cisgender or heterosexual person—who actively supports, uplifts, and defends the rights and dignity of queer people.

Folks / Folx
A gender-inclusive term used to address groups without defaulting to “you guys” or using clinical language like “gender-non-conforming individuals.” The “x” (though not universally adopted) can signify a deliberate effort toward inclusivity and allyship.

And many, many more!

While these are some of the most common terms, this list is far from exhaustive. Language continues to evolve, and so do the ways people express identity. It’s natural to worry about getting things wrong—but in our work as therapists, we’ve found that most people are usually glad to talk about their identities when approached with respect, curiosity, and self-awareness. Whether or not you identify as LGBTQ+, we hope these definitions help you connect more authentically with the diverse folx around you.

Additional Resources

 

Read Morechevron_right

Intergenerational Trauma and Stonewall’s Anniversary

Jaclyn Baker

By Claire Butcher

Stonewall’s Anniversary:

June 28th marks the 56th anniversary of the Stonewall riots in New York City, marking the origin of the modern LGBTQ+ rights movement. The six day long uprising was one of multiple rebellions that erupted after a history of police targeting queer spaces and criminalizing LGBTQ+ people. That night, Marsha P. Johnson and Sylvia Rivera were the two BIPOC Stonewall Inn patrons to resist the police and throw the first bottles and bricks, beginning what we now remember as the Stonewall riots. Despite Stonewall marking the beginning of present-day queer and trans rights movements, much work still needs to be done.

Current systemic oppression is informed by the past – LGBTQ+ people are fighting many of the same battles stemming from years ago, leading to intergenerational trauma from victimization. 

Systemic Oppression and Trauma: 

It is important to note that systemic trauma did not end with the police brutality that jump-started Stonewall. Current legislation targeting queer and trans communities has specifically ramped up starting in 2022. The ACLU tracks Anti-LGBTQ bills attacking free speech, healthcare access, education, public accommodation, and more. Recent executive orders claiming to “restore biological truth” and “defend women against gender ideology extremism”, along with slashing DEI programs and funding for LGBTQ+ healthcare research, are a few examples of the past informing the present. Despite many of these bills and orders being fought, that does not mean they’re not harmful for the community. 

One day before Stonewall’s anniversary is National PTSD Awareness Day. The LGBTQ+ community is no stranger to the many experiences that can lead to post-traumatic stress – family rejection, physical and sexual violence, harassment, systemic discrimination and the minority stress that follows. Research shows that LGBTQ+ individuals are four times more likely to experience violent assault, making them more susceptible to developing PTSD in the future. Research in 2020 estimated around 48% of “LGB” individuals and 42% of transgender individuals in America meet criteria for the diagnosis. Lack of access to mental health care can exacerbate these symptoms, leading to increased risk of self-harm and suicide. More than half of LGBTQ+ youth in the U.S. were not able to get the mental healthcare they needed in the past year. 

The struggles that the LGBTQ+ community faces today are very similar to the ones we saw 56 years ago, manifesting into intergenerational trauma in the community. Intergenerational trauma is the “transmission of trauma” from past psychological damage to subsequent generations. This can take the form of hypervigilance, depression, suicidality, low self-esteem, substance use issues, and more. 

Building Resilience: 

Just as intergenerational trauma in the LGBTQ+ community is real, so is the resilience built in response. Enduring systemic trauma should not be required to build resilience. Brittaney Latta (LMFT) empowers clients and community to use our control to fuel ourselves to endure struggles to come. This can take the form of:

  • Remembering and retelling stories to build connection
  • Joining local queer/trans organizations to engage in community
  • Attending pride and social events to fight isolation
  • Staying informed and aware of current legislation impacting the community
  • Advocating for social justice and inclusive protections
  • Strengthening yourself by engaging in hobbies and surround yourself with loved ones
  • Fostering “Queer Joy” – in Brittaney’s words: “Make time for fun, laughter, and celebration. They are not frivolous. They are acts of rebellion”. 

References: 

Read Morechevron_right

To My Immigrant Parent

Jaclyn Baker

By: Mindy Laroco 

Slow mornings are one of my favorite things. I am able to get up, get ready for the day, and eat, all on my own time (within reason of course, I haven’t forgotten the importance of being on time that you taught me). And as I sit here this morning, I’m overcome by a sense of gratitude for where I am. 

I’m sitting and drinking my coffee, wondering how I got here; being able to sit and take a breath, drinking my nectar of the gods, as I enjoy my morning before I go to work. I’m reluctant to admit that my first thought of how I found myself in such a privileged situation is that I worked hard. I went to school, did all my homework, and got good grades. I worked that minimum wage job through college and wore their tacky uniform. I did all of it, and I got myself here. 

But then, as I get deeper in my reflections, I think of you. I think of how I was only able to work hard because you worked harder. I think of the stories you’ve told me about how many miles you walked to school, whether in sunshine or rain, just to be able to get an education. How you shared a room and bed with all of your siblings until you were blessed with the opportunity to go to college. I think of how you put in so much effort to get your degree, only to move to another country and start over, all in the name of a better life, for you and for me. My thoughts go to how difficult it must have been for you to move here and not know how to say the words that so easily came to me and from my mouth as you raised me.

And I remember that things like education, technology, easy transportation, plumbing, and other things that have been so readily available to me are dreams come true for you. I think about how the life I’m experiencing is only possible because you were brave enough to pursue your dreams, and, because of that, I have been privileged enough to pursue mine. So as I sip my coffee on this slow morning, I remember that I am here because of you.

Finding Beauty in the Muddle: How to Appreciate Life Every Day

Jaclyn Baker

Life can often feel like a whirlwind—filled with work, responsibilities and endless to-do lists. In the midst of it all, it’s easy to miss the simple moments of beauty that surround us. But as a seasoned nurse in palliative care, put it, “I find the beauty in the muddle.” Despite the challenges she faces daily, she radiates joy and compassion, choosing to focus on the positive, even in difficult times.

Why Mindfulness Matters

Mindfulness is all about being fully present in the moment, allowing us to savor life’s small joys, like the warmth of the sun or the sound of laughter. It’s a practice that helps us appreciate the beauty in the mundane and the messy parts of life. Whether it’s the joy of a child’s smile or a quiet moment with a loved one, mindfulness helps us notice and savor these fleeting experiences.

Start Practicing Gratitude Today

Appreciation isn’t always easy, but it’s transformative. Even in the busiest days, there are moments of joy waiting to be noticed. Take a step back and intentionally appreciate the small things: the taste of your morning coffee, the laughter of friends, or the beauty of nature around you. Every small moment of gratitude helps shift your perspective and bring more joy into your life.

A Simple Practice to Cultivate Appreciation

To get started, try this simple practice: each day, choose one thing you love and pay full attention to it. Whether it’s a moment of stillness during your walk or a conversation with a friend, truly be present and savor the experience. Appreciate the sensations, feelings, and thoughts that arise. Over time, this practice will help you see the beauty in the muddle, allowing you to find more joy in your everyday life.

Appreciating the life you have takes practice, but the rewards are endless. Mindfulness can help you see the world with new eyes, noticing beauty where you once overlooked it. So, slow down, savor the moment, and appreciate the life you have.



Read Morechevron_right

Feeling Drained by Social Media? Let’s Talk Doomscrolling and Comparison

Jaclyn Baker

By Nooshi Ghasedi, MA, NCC

Most of us spend time on social media—to relax, catch up with friends, or take a quick break from real life. But sometimes, instead of feeling more connected or uplifted, we log off feeling more anxious or discouraged.

Two common patterns many people experience are doomscrolling and comparison spirals.

Let’s break down what’s happening, and how to regain a sense of balance.

Doomscrolling: When the Scroll Becomes a Spiral

Have you ever opened an app just to check one quick thing, and 20 minutes later you’re reading one heartbreaking news story after another? That’s doomscrolling: the tendency to compulsively scroll through upsetting or negative content, even when it’s making us feel worse. Doomscrolling often happens late at night or during times of uncertainty. We think we’re “staying informed” or welcoming a distraction from a stressful day, but what we’re really doing is playing into our brain’s “threat detection system” and flooding it with information it doesn’t have time to process or recover from.

Too much of this can leave you feeling:

  • Overwhelmed or helpless
  • Anxious and restless
  • Emotionally numb or disconnected
  • Exhausted, even without doing anything “active”

While it would be unrealistic to encourage you to avoid all news or social media, it is possible to be more intentional with what, when, and how much we consume. The Comparison Trap: Everyone’s Best Moments, None of the Context While doomscrolling often focuses on the negative, social comparison is its sneakier cousin. On platforms full of filtered smiles, curated travel photos, career wins, and romantic gestures, it’s easy to fall into the trap of thinking “Why doesn’t my life look like that?”

You might notice thoughts like:

  • They’re doing so much more than I am.”
  • “I’ll never look that good / be that happy / have that kind of relationship.”
  • “I’m falling behind.”

The problem? You’re comparing your real, unfiltered life to someone else’s highlight reel. You don’t see their stress, struggles, or insecurities—just the best 1% of what they choose to share. Social comparison can quietly erode your mental health by:

  • Fueling self-doubt and low self-esteem
  • Increasing anxiety or depressive thoughts
  • Distracting you from your own goals and values
  • Creating pressure to “perform” or present a perfect life online

What You Can Do to Protect Your Mental Space

Social media isn’t all bad—it can be fun, creative, and even healing when used mindfully. Here are a few ideas to help create healthier habits:

Be aware of your patterns. Start noticing when you tend to scroll (late at night? when you’re stressed?) and how you feel afterward. That awareness is powerful. 

Curate your feed. Unfollow or mute accounts that trigger comparison or negativity. 

Seek out pages that educate, encourage, or bring genuine joy.

Set boundaries. Try screen time limits, log-off hours, or “no scroll” zones like during meals or right before bed.

Reframe your self-talk. When you catch yourself in comparison, gently redirect:

“This is one moment from their life. I don’t know the full story.” “I’m allowed to grow at my own pace.”

Take intentional breaks. Step away for a weekend or even just a day. See how you feel. 

Often, even a little distance can help reset your relationship with your feed.

Final Thoughts

If social media has started to feel more draining than enjoyable, that’s worth paying attention to. You’re not overreacting, and you’re definitely not alone. Many of us are navigating an online world that wasn’t designed with mental wellness in mind. You can take back control—not by quitting cold turkey, but by being more intentional, compassionate, and curious about how online spaces are shaping your thoughts and feelings.

Read Morechevron_right

Make Every Month Mental Health Month

Jaclyn Baker

By Christy Maeder, LCSW

Although May was recognized as Mental Health Month by Mental Health America, an initiative started in 1949 to promote mental wellness across the United States, we can all take steps to make every month a time to support our mental health.  This year’s theme,“Turn Awareness into Action,” encourages people to go beyond recognition and take real steps to support mental health.  

Steps you can take any month to care for your mental health include participating in free mental health screenings, practicing daily wellness habits, and becoming involved in efforts to advocate for better mental health policies.

Advocating for mental health policy change can happen at multiple levels—local, state, and national. MHA offers tools to help individuals take action, including action alerts, policy briefings, and advocacy toolkits. 

Supporters are encouraged to reach out to elected officials, attend public meetings, and share personal stories to drive change. Key advocacy goals include increasing funding for services, expanding insurance coverage, integrating mental health into primary care, and addressing the mental health workforce shortage.

These efforts foster open dialogue, reduce stigma, and build supportive environments where mental well-being is prioritized and protected.

In Oregon, there are several impactful ways to get involved in mental health advocacy.. Organizations like the National Alliance on Mental Illness (NAMI) Oregon and the Mental Health & Addiction Association of Oregon (MHAAO) offer various opportunities for individuals to contribute to mental health initiatives.

NAMI Oregon provides advocacy training programs such as NAMI Smarts for Advocacy, which equips participants with the skills to effectively communicate with policymakers and advocate for mental health policies. They also organize events like NAMIWalks Northwest, a community walk that raises awareness and funds for mental health programs. Volunteering opportunities are available through their volunteer program, allowing individuals to support various initiatives across the state.

MHAAO focuses on peer-led support and recovery services. They host Peerpocalypse, an annual conference dedicated to peer support and wellness, providing a platform for sharing experiences and strategies for recovery. MHAAO also collaborates with local agencies in programs like the Provider-Police Joint Connection Program, which connects individuals experiencing homelessness and addiction with immediate support services. Engaging with MHAAO’s initiatives offers a direct way to support community-based mental health efforts.

For those interested in broader advocacy, Mental Health America offers resources to help individuals become mental health advocates. Their advocacy page provides information on current policy issues and ways to get involved at the national level. By participating in these programs and initiatives, individuals in Oregon can play a vital role in promoting mental health awareness and supporting those affected by mental health conditions.

Read Morechevron_right

Clean Your Room!

Jaclyn Baker

By: Claire Butcher, CSWA

May 10th marked National ‘Clean Your Room Day’, a lighthearted but important reminder of how our environment affects our mental health. The idea is simple: asking us to refresh our living space, going beyond surface-level tidying. Cleaning is often taught to us as a monotonous chore to check off rather than a chance to reset our environment and benefit our physical and mental well-being. 

One way to help reframe how we view cleaning is to change our perspective from it being an obligatory task on a checklist to a form of self-care. For example, instead of saying “I need to clean” or “I’m so lazy”, reframe those thoughts to something more caring – “I deserve to have a clean space”, “I deserve to feel calm in my home”. 

Along with reframing how we view cleaning as a whole, building executive function skills can help assist us when it’s hard to start bigger, more overwhelming tasks such as cleaning a messy room. Here are some tips: 

  • Use Timers – Creating a false sense of urgency can help us focus without feeling the pressure to complete the entire project all in one sitting (10 minutes on, 5 minute break).
  • Tiny Steps – Break projects down into tiny steps. The smaller the better! It’s easier for me to start picking up all the trash in the room than to think about cleaning the entire space in one sitting. Goblin Tools is a great resource to help identify more realistic steps. 
  • Momentum Building – It can be easier to begin tasks when we’re already engaging our mind and body. Try going for a walk, doing something fun, or running an errand before beginning to clean.
  • Reward Yourself – Plan fun activities or structure to your day to motivate yourself to complete tasks. 
  • Accountability – Loop in a friend or family member to help increase your sense of responsibility. You can even pair goals together to motivate one another. 
  • Habit Stack – Turn on a comfort show or upbeat music (or another thing you already regularly do) while you clean to help the process go by more smoothly. 
  • Shift Your Focus – The Zeigarnik effect is a psychological phenomenon that helps us remember incomplete or interrupted tasks more so than completed ones. We can capitalize on this by shifting our focus between two tasks (either prompted by timers or boredom) – such as switching between picking up trash to folding clothes, keeping the momentum going if we feel like we’re slowing down. 

Cleaning is not innate, it is often taught to us as an obligatory task, or even punishment, rather than a form of caring for ourselves. Tracking our habits by using an app (‘Finch’ is one of my favorites) can help us tackle small tasks each day to avoid ‘doom piles’ of laundry or big cleaning projects building up in the future.

Overall, this boils down to grace. We cannot start a sustainable habit through shame or self-hatred. Much like how ‘panic cleaning’ before guests arrive doesn’t help us maintain cleaning habits in the future. 

Therapist KC Davis beautifully describes how we can take the shame away from the concept of clutter and cleaning. Be kind to yourself, and know that it’s a process. 

References 

Read Morechevron_right

The Hidden Cost of Always Being the Easygoing One

Jaclyn Baker
,

We all love to be liked. There’s something comforting about being seen as the dependable one: the friend who listens, the co-worker who helps, the sibling who never makes a fuss. But here’s the question no one asks out loud: What if being “nice” is actually hurting you?

When Being Nice Becomes a Disguise

On the surface, being agreeable sounds like a strength. It’s tied to warmth, empathy, and cooperation—all things we value in relationships. But when being nice turns into people-pleasing, things start to get murky. You smile when you’re exhausted. You say yes when every fiber of your being is begging to say no. You avoid conflict like the plague, even if it means betraying yourself in the process.

Over time, this kind of chronic self-sacrifice doesn’t just wear you down—it can lead to burnout, anxiety, and a growing sense that you’re fading into the background of your own life.

How to Be Kind Without Losing Yourself

If this resonates, you’re not alone—and you’re not stuck. Here are three ways to begin shifting from pleasing to authenticity:

  1. Start with the small stuff.
     You don’t need to overhaul your life overnight. Practice saying “no” in low-stakes moments. Disagree gently with a friend. Turn down a non-essential favor. These micro-conflicts are like reps for your emotional muscles—they build strength over time.
  2. Set boundaries with warmth.
     Being kind doesn’t mean being available 24/7. You can say, “I care about you, but I need to rest tonight,” and still be a good person. In fact, that’s real kindness—one that includes you in the equation.
  3. Ask yourself: Who gains from my silence?
     Every time you bite your tongue or avoid rocking the boat, pause and ask: Who benefits from me staying quiet—and what is it costing me? The answers can be eye-opening.

Redefining “Nice”

The truth is, real kindness isn’t about being agreeable at all costs. It’s about being genuine. And sometimes, that means being uncomfortable, setting limits, and even disappointing others to stay true to yourself.

When we bend ourselves to fit what others want, we slowly disappear. But when we show up as our full selves—with opinions, limits, and needs—we stop performing and start living.

One Small Step: Try This

Start a boundary journal this week. Write down the moments you said “yes” when you wanted to say “no.” Then jot down what you wish you’d said instead. This small act of reflection can open the door to big change. Because yes, being liked feels good. But being real? That’s where the freedom lives.



Read Morechevron_right

Nine Ways to Be Good to Yourself Starting Today

Jaclyn Baker

It’s easy to feel overwhelmed. That’s why taking care of yourself isn’t a luxury; it’s a necessity.

Practicing self-care helps you stay grounded, present, and mentally strong. When you nurture your own well-being, you’re better equipped to support the people around you. If you’ve been putting yourself last, here are nine simple, powerful ways to start being good to yourself—today.

Focus on Today

Let go of the past and stop worrying about tomorrow. You can’t change yesterday, and the future will unfold in its own time. Focus on what you can do right now. Staying present helps reduce anxiety and brings clarity to your day.

Spend Time in Nature

Step outside. Whether it’s a walk in the park, a stroll by the water, or sitting under a tree, nature has a calming effect. Pause and notice the flowers, the breeze, the colors, the scents. It’s a simple way to reconnect with peace.

Do Something Creative

Engage in a hobby that makes you lose track of time. Paint, write, play music, garden, or build something with your hands. Doing what you love without pressure or deadlines is a powerful form of self-care.

Move Your Body

Exercise is one of the best mood boosters. Whether it’s yoga, walking, dancing, or a workout at the gym, find a way to move that you enjoy. It helps release tension and boosts feel-good hormones.

Eat Mindfully

Nourish yourself with healthy food and stay hydrated. But don’t just eat—savor each bite. Notice the flavors, textures, and smells. Eating mindfully helps you feel more satisfied and connected to your body.

Feed Your Mind Wisely

Be careful what you consume—not just in food, but media too. Limit exposure to distressing news and choose uplifting, educational, or inspiring content. A healthy mind starts with healthy input.

Practice Gratitude

Take a moment each day to list a few things you’re thankful for. Gratitude shifts your mindset, improves your mood, and helps you focus on the good, even when life feels heavy.

Help Someone Else

A simple act of kindness can change your entire outlook. Smile at someone, hold the door, or help a neighbor. Helping others doesn’t just lift them up—it lifts you, too.

Create a Calming Bedtime Routine

Good sleep is vital. Wind down at night with a relaxing routine—maybe a warm bath, reading a book, or doing gentle stretches. Quality sleep helps your brain and body recharge so you can face a new day with energy.

Final Thoughts

You don’t need expensive retreats or luxury products to take care of yourself. These nine practices are simple, free, and powerful ways to show yourself love and kindness. Start with just one today—and keep going.



Read Morechevron_right

The 50-50 Practice: A Simple Mindfulness Tool

Jaclyn Baker

I’s easy to feel disconnected from our bodies. But there’s a simple mindfulness practice that can help you stay present and grounded: the 50-50 practice. This tool encourages you to split your attention evenly between your body and whatever you’re doing, creating a sense of balance and connection throughout your day.

What is Mindfulness?

Mindfulness is the art of being present—paying attention to your thoughts, feelings, and body without judgment. The 50-50 practice takes this idea further by helping you stay aware of your body while fully engaging in your activities, whether it’s talking to someone, working, or simply moving through your day.

How the 50-50 Practice Works?

The 50-50 practice is simple: give 50% of your attention to your body and 50% to what you’re doing. For example, if you’re having a conversation, focus on the sensations in your body (like the feel of your feet on the floor or your breath) while also paying attention to the person you’re talking to.

The goal is not perfect balance, but to stay anchored in your body while staying engaged with whatever you’re doing.

Benefits of the 50-50 Practice

  1. Stay Present in Conversations
    When you’re talking to someone, divide your attention between their words and your body. This can help you be more focused and empathetic, creating more authentic connections.
  2. Reduce Stress
    By noticing your body’s sensations, you can become more aware of stress or anxiety, allowing you to respond calmly rather than react impulsively.
  3. Enhance Relationships
    The 50-50 practice helps you stay grounded in interactions, whether with friends, family, or colleagues. It fosters better communication and understanding.

How to Try the 50-50 Practice

  1. While Working or Studying
    Focus on your body while staying engaged with your tasks. This helps you stay present and avoid distractions.
  2. During Online Interactions
    Whether on Zoom or social media, use the practice to stay connected to your body and feel less overwhelmed.
  3. During Transitions
    If you’re moving from one activity to another, take a moment to check in with your body and stay grounded.

Conclusion

The 50-50 practice is a simple, powerful way to stay present, reduce stress, and improve your relationships. By dividing your attention between your body and your activities, you create a balanced and mindful approach to your day. It’s not about perfection—just noticing when you’ve lost balance and gently returning to it. Your body is always there, ready to guide you back.

Ready to try it? Start practicing the 50-50 approach and see how it can transform your daily experiences.

Read Morechevron_right

Defeat the Overthinker’s Paradox: Why Action Beats Overthinking for Self-Improvement

Jaclyn Baker

Overthinking can be a bigger obstacle than failure when it comes to self-improvement. The Overthinker’s Paradox holds that too much thought can keep us from taking the actions that lead to real progress. Here’s how to beat it:

Master the 30-Minute MVP: Start by creating a simple, workable version of your project in 30 minutes. Whether it’s a tool for personal use or a bigger life goal, keep it minimal and focused. This rapid iteration avoids unnecessary complexity and helps you take action.

Celebrate What You Delete: Overthinking often leads to the “sunk cost fallacy,” where you keep pushing a project simply because you’ve invested time. Instead, celebrate when you scrap unnecessary work—this shows you’re learning and evolving.

Share Failed Experiments: Share your mistakes and failures. Whether it’s in a work environment or personally, learning from what didn’t work can foster growth without shame.

Label Edge Cases: Overthinkers tend to focus on rare, unlikely scenarios. By labeling these as “edge cases,” you remind yourself that they don’t need attention right now, allowing you to focus on what’s more practical.

Embrace Feedback on Failures: Getting feedback on what doesn’t work is a sign you’re making progress. If you’re getting input, it means people are engaged and interested. Use it to improve quickly.

Iterate Quickly, Without Hustle Culture: It’s important to move fast, but avoid adopting hustle culture. Fast iteration doesn’t require burnout; instead, it’s about making quick changes and learning from them without stressing over perfection.

Success isn’t about avoiding failure it’s about taking action, learning from the process, and iterating quickly. Don’t let overthinking trap you start doing, and let the feedback shape your next steps.

Read Morechevron_right

5 Essential Self-Care Habits

Jaclyn Baker

We’re diving into five essential self-care habits that support your mental health between sessions and help you avoid that all-too-familiar backslide.

Nourish Your Body with Intention: Food fuels your brain. And believe it or not, what you eat can seriously impact your mood. Tip: Focus on whole foods, hydration, and balance. If you’re not sure what works for your body, consider consulting a nutritionist. Food is medicine.

Move Your Body (Yes, Even When You Don’t Feel Like It):  Exercise doesn’t have to mean hitting the gym hard. A brisk walk, a dance session in your kitchen, or a yoga video in your living room can all count. Make movement a non-negotiable part of your week—it’s one of the fastest ways to reset your mood and energy.

Create, Don’t Just Consume: We’re all guilty of zoning out with Netflix or scrolling endlessly. But when you’re only consuming and not creating, your mind misses out on something vital. Creative outlets like writing, painting, music, or even baking can boost your mood, reduce stress, and reconnect you with joy.

Cultivate Meaningful Relationships: We’re in an age of chronic loneliness, and while social media can make us feel connected, it’s not a substitute for real-life closeness. Healthy, rewarding relationships are essential for mental well-being. Whether it’s friends, family, coworkers, or even your therapy group—make time for connection.Call someone. Go for coffee. Send that text. Vulnerability is brave—and it’s worth it.

Practice Mindfulness (It’s Simpler Than You Think): Mindfulness is all about pausing even for just a minute to check in with yourself. It helps you get out of your head and into the present moment.Try meditation, breathwork, journaling, yoga, or even mindful walking.
These small rituals give you a break from overthinking and help interrupt old, harmful patterns before they take over.

Final Thoughts: You’re in the Driver’s Seat: You don’t need to be perfect. You just need to be consistent.So the next time you feel yourself slipping into old habits, ask: “What do I need right now to take care of myself?” Then listen and act on the answer.

Read Morechevron_right