As the year winds down, it’s natural to find ourselves looking back—on the highs and lows, the lessons learned, and even the moments we wish had gone differently. This process of reflection, while sometimes bittersweet, can be a powerful way to support your mental health and set the stage for personal growth in the year ahead.

As a therapist and mental health coach, I often encourage my clients to embrace the end of the year as an opportunity to pause, reflect, release what no longer serves them, and renew their energy for the future. This isn’t about setting rigid resolutions or striving for perfection—it’s about creating meaningful, intentional change.

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Thanksgiving is a time to reflect on gratitude and gather with loved ones, but for many, it also stirs up a complex mix of emotions. Joy may coexist with stress, nostalgia with sadness, and gratitude with unresolved pain. While it’s tempting to push aside difficult feelings to focus solely on the “positive,” doing so can lead to unintentional self-gaslighting—a dismissal of your genuine emotional experience.

The truth is, we are wired to hold duality. This Thanksgiving, let’s embrace the both/and of life: the idea that we can feel grateful and overwhelmed, connected and isolated, hopeful and uncertain. Here are practical tips and psychological insights to help you navigate this holiday season while honoring the fullness of your emotional landscape.

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As fall shifts into winter, many of us feel changes in mood, energy, and motivation. For some, these shifts are subtle, while for others, they can deepen into Seasonal Affective Disorder (SAD), a form of depression linked to seasonal light changes. SAD can affect anyone, even those without a history of depression, and is often triggered by reduced sunlight, which disrupts our body’s natural clock, or circadian rhythm.

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Halloween is a season when many of us willingly immerse ourselves in the thrill of fear—haunted houses, eerie stories, and costumes that reflect our deepest anxieties. But what if we could take this playful exploration of fear and apply it to our lives more deeply? What if our internal fears—those haunting feelings of doubt, insecurity, and resistance—held the key to our personal growth?

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As the violence in the Middle East escalates, many of us—especially Arabs living abroad—are grappling with heightened anxiety and emotional turbulence. The constant influx of distressing news can leave us feeling powerless and overwhelmed. During these challenging times, finding ways to stay grounded becomes vital.

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In my work as a mental health educator and coach, I often hear from clients who feel overwhelmed by their emotions, and unsure of how to navigate the complexities of their inner world. I understand this struggle because I've been there too. That's why I want to share one of the most transformative mindfulness tools I use in my own life and teach to all my clients: the RAIN approach.

As you read, learn more about the RAIN approach to understanding mindfulness, and become a subscriber to receive free resources and tools to empower you on your mental wellness journey.

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In our fast-paced world, maintaining mental health can often feel like a challenge. As a mental health coach and consultant, I believe in empowering individuals with the skills and knowledge to become their own healers. The first step towards being your own healer is having a mental health tool kit, and in this post I’m going to share with you the essentials your kit should have.

Here are four daily practices that you can start incorporating into your life today to boost your mental health. I recommend you do these every day as I have seen firsthand how small daily practices can lead to significant improvements in mental well-being.

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