Quiet Mind CBT

03/12/2026

We've all been there. The next day is filled with to dos, you're tired, and know you need sleep. Yet no matter how hard you try, it's not happening. The more you try to fall asleep, the more pressure you put on yourself. This can turn a biological process into something that triggers anxiety and nervous system arousal, making sleep even more difficult.
If you're lying awake for longer than 15 minutes, get out of bed, preferably out of your bedroom entirely, and do something boring until you feel tired. Do your best to avoid activities involving screens, or that are likely to be activating. Then return to bed in a better state to let biology take over.

If sleeplessness is more than occasional, and/or significantly interfering in your life, look for a licensed mental health professional with expertise in Cognitive Behavioral Therapy for Insomnia (CBT-I)

02/24/2026

As the Northeast of the United States digs out from yet another winter storm, it’s hard to imagine that Spring begins in 24 days! People with Seasonal Affective Disorder experience depressive episodes in the winter. Exposure to specially made UV light boxes first thing in the morning have been demonstrated to reduce symptoms of seasonal depression, and improve sleep quality. UV light therapy is contraindicated in those with Bipolar Disorder, as it can trigger manic episodes.

02/16/2026

While you don’t have control over the initial thought that triggered the worry or rumination, you can learn to control it. Mindfulness training is a great place to start!

02/13/2026

Fear and avoidance of certain numbers or days can occur as a symptom of OCD, and also specific phobia. Paraskevidekatriaphobia is the Latin name for phobia of Friday the 13th.

02/11/2026

Thank you to for having us at the Youth Mental Wellness Fair! It was a wonderful opportunity to connect with our New Jersey community and participate in mental health education and advocacy.

❤️

02/05/2026

Catastrophizing is a specific type of cognitive distortion, common across many different anxiety disorders. When we overestimate the likelihood of something bad happening, and underestimate our ability to cope with it if it did, anxiety grows. Taking steps to decatastrophize can reduce your anxiety in the moment, and, over time, replace catastrophic thinking with more balanced thoughts.

After acknowledging the worse case scenario, ask yourself, what’s the best thing that could happen? In between these diametrically opposed anchor points you’ll find the most realistic outcome. Ask yourself, if the worst did happen, how would you cope with it? Not would you like it, be happy about it, or embrace it, but how would you cope?

01/27/2026

If you’ve been struggling with BFRBs and/or OCD, it’s common for behaviors like skin picking, hair pulling, nail biting, washing, checking, and more, to happen outside of conscious awareness. It doesn’t mean that there’s something wrong with your brain, when you do anything for long enough, it doesn’t require as much mental energy, allowing your brain to focus on other things.

One of the first steps in treatment is making the subconscious conscious. Self monitoring - tracking the behaviors when they occur, and mindfulness training help to build conscious awareness of the behaviors you’re trying to change.

When looking for treatment for a BFRB and/or OCD (they commonly co-occur) It’s important to seek out licensed mental health providers who offer Habit Reversal Training (HRT) or Comprehensive Model for Behavioral Treatment of BFRBs (COMB) for BFRBs and Exposure and Response Prevention (EXRP) for OCD.

01/22/2026

Millions of people in the US have OCD, and very few are treated with gold standard, evidence based care. If you suspect or have been diagnosed with OCD, it’s important to seek out a licensed mental health professional who provides effective treatment, such as EX/RP. Visit IOCDF.org to learn more!

01/21/2026

https://www.youtube.com/live/AgToxXYDGS8?si=ujVcyM1IIkNdgnZx

As high schoolers prepare to leave home for college, emotional readiness is just as important as academic preparation. This panel offers guidance for student...

01/16/2026

Emerging adulthood is an exciting and challenging time of life! As graduating seniors prepare to head off to college, they need tools to thrive emotionally as well as academically.

Join us on Wednesday January 21st, 2026 at 8pm for a live panel discussion, College Bound: Supporting Mental Health Away From Home, with Dr. Julia Turovsky, founder and director of together with Alison Steiner, LCSW from Positive Developments, hosted by ongoing virtual panel discussion series.

The panel will provide education for students and parents on managing mental health on campus, stress management, fostering independence, and more!

is proud to be a Gold Sponsor of as they do their important work of educating and spreading awareness about mental health and su***de prevention to our local community and beyond!