Inner Balance Therapy, LLC

11/13/2025

Protecting Your Peace: Setting Boundaries This Holiday Season

The holidays often come with expectations — family traditions, social gatherings, gift exchanges — and while connection is important, so is your comfort.

Setting boundaries isn’t about being distant or difficult; it’s about showing up in ways that are healthy and sustainable for you. When you say “no” to what drains you, you create space to say “yes” to what truly matters.

💬 Try reminding yourself:
→ “It’s okay to leave early.”
→ “It’s okay to decline an invitation.”
→ “It’s okay to take a break when I need one.”

Healthy boundaries allow you to enjoy the season with more peace, presence, and authenticity. 🌿

✨ To learn more about how to set boundaries that support your well-being, check out this article.

https://www.hearthcc.com/blog/setting-boundaries-around-holidays

Learn therapist-recommended strategies to set boundaries around food, body image, time, and commitments this holiday season. Safeguard your mental health and embrace the joy of the season with practical tips for reducing holiday stress.

11/09/2025

🎁 Managing Holiday Stress — Start Small, Start Early

The holidays can be joyful and draining at the same time — and that’s okay.

Preparing ahead can help you move through the season with more peace and presence.

A few simple shifts can make a big difference: slowing down, setting boundaries, and remembering to care for yourself the way you care for others.

Here are a few quick tips to help you manage holiday stress and stay grounded.

✨ You deserve a season that feels balanced, not burned out.

11/05/2025

The Holidays Are Coming — Let’s Talk About Stress and Anxiety Before It Arrives

The holidays often bring moments of joy, connection, and celebration — but they can also stir up stress, pressure, and emotional exhaustion. Between family dynamics, financial strain, social expectations, and disrupted routines, even the most wonderful time of the year can feel overwhelming.

Many people notice an increase in anxiety, fatigue, or irritability around this season — and that’s not a sign of weakness, it’s a sign that your body and mind are reacting to change and demand.

The good news? You don’t have to wait until you’re in the middle of it to start coping. Now is the perfect time to create a plan that supports your emotional well-being during the busy months ahead so you can enjoy more of it.

✨ In the next few posts, we’ll be sharing tools and strategies to help you prepare — from setting healthy boundaries to managing expectations and protecting your peace.

Start by asking yourself:
👉 What tends to drain my energy during the holidays?
👉 What helps me feel grounded and calm?

Awareness is the first step toward a season that feels a little lighter this year.

📖 Want to dive deeper? Check out this article on how holidays can impact our mental health, how to recognize these impacts, and some tips for managing it.

https://blog.calm.com/blog/holiday-anxiety

If you're looking for extra support to navigate the upcoming months, feel free to reach out today for a free consultation while spots are still available! Most major insurances accepted. https://care.headway.co/providers/leslie-zarker

Taking care of your mental health is essential during the holidays. Explore 10 self-care tips to help you cope and how to avoid common triggers of holiday anxiety.

11/01/2025

When Old Beliefs Hold You Back

Sometimes it’s not the situation that stops us — it’s the story we’ve been telling ourselves about who we are.

Negative self-beliefs like “I’m not capable,” “I always ruin things,” or “Good things don’t last for me” often grow from past experiences that left an emotional mark. Over time, these beliefs can quietly shape how we see ourselves and what we think we deserve.

That’s where self-sabotage comes in. When those old beliefs get triggered, we might pull away from opportunities, delay progress, or find subtle ways to confirm the story we’ve already been telling ourselves. It’s not because we want to fail — it’s because the familiar story feels safer than the uncertainty of change.

The first step is noticing the pattern. Ask yourself:
➡️ What do I believe about myself in moments I start to hold back?
➡️ Whose voice does that belief sound like?
➡️ What would it mean to see myself differently?

Awareness is where change begins — because when you start questioning the old narrative, you make space to write a new one.

Curious to know more? Check out this article about self-sabotage and if you're ready to start writing your new narrative, reach out for a consult today!

Are you sabotaging yourself in your career or relationships? Learn why you might be self-sabotaging, and ways to stop the cycle so you no longer undermine yourself.

10/28/2025

Triggers vs. Emotions — Knowing the Difference

Have you ever noticed how some moments instantly make you feel small, defensive, or not good enough — even when you know the situation doesn’t really call for it?

That’s often the difference between a trigger and an emotion.
🔹 A trigger is a reaction linked to something old — an experience, belief, or memory that’s being reactivated in the present.
🔹 An emotion is what we naturally feel in response to what’s happening right now.

When we don’t recognize the difference, triggers can take over our self-view. We start to believe the old story: “I’m too much,” “I’m not enough,” “I always mess things up.”

But what’s really happening is that an old wound has been reopened — not proof that those beliefs are true.

Learning to pause and ask, “Is this about now, or something from before?” can be a powerful way to step out of automatic self-blame and start responding with awareness instead of reaction.

Understanding this difference doesn’t erase pain, but it helps you meet yourself with more compassion — and that’s where healing starts.

10/24/2025

We all have that inner voice — the one that says “You’re not ready,” “You’ll mess this up,” or “Why even try?”

It can sound convincing, even protective, but here’s the truth: that voice isn’t always reality.

Often, it’s an echo of old fears, past experiences, or self-doubt that’s been repeated so many times it feels like fact.

When we start believing those thoughts without questioning them, they quietly shape our choices — keeping us from taking action, pursuing what we want, or even seeing what’s possible.

So where do you start when that inner voice feels loud or convincing?

Really anywhere, but this morning you can start with some relatable motivation with this video from Josh Green.

Take the first small steps toward a more balanced, supportive inner dialogue.

You don’t have to silence your fears to move forward — just stop letting them hold the map.

Josh Green shares a powerful and relatable journey of self-discovery through juggling. By recounting his audition experience as a novice juggler, Josh delves...

09/19/2025

“No matter how heavy the moment feels—overwhelmed, anxious, insecure, or helpless—there are always small steps you can take toward relief.”

Life doesn’t wait for us to “have it all together.” Stress, self-doubt, and anxious thoughts can sneak in at the worst times, leaving us stuck in the spiral of too much, too fast, too heavy.

But here’s the truth: you don’t have to fix everything at once.
Sometimes, relief comes from one small step.

✨ If you’re overwhelmed → break tasks into micro-steps or give yourself permission to cancel something.
✨ If you’re anxious → grounding exercises or a warm drink can help regulate your body and mind.
✨ If you’re insecure → write yourself a kind letter or celebrate three wins.
✨ If you’re helpless → do one tiny task, reflect on a past success, or ask for support.

These actions don’t solve everything—but they shift the moment. They remind you that you’re not powerless, even when life feels like too much.

And if you find yourself living in these feelings more often than not, you don’t have to go through it alone. At Inner Balance Therapy, LLC, we support clients in building tools, setting boundaries, and creating lasting relief.

👉 Book a consultation today—let’s take the next step together.

09/09/2025

“Every time you say yes to someone else… are you unintentionally saying no to yourself?”

On the surface, people-pleasing looks like kindness—helping, agreeing, showing up for others. But beneath it, many people find themselves:

Running on empty from constant stress
Feeling resentful even while saying “yes”
Questioning if they’re doing too much… or never enough

The problem isn’t caring for others—it’s what happens when you care for others at the expense of yourself. Over time, people-pleasing can chip away at your boundaries, increase anxiety, and leave you wondering why life feels so overwhelming.

Here’s the truth: your worth is not defined by how much you do for others.

That’s why these 6 questions are so powerful. They invite you to pause before automatically saying “yes” and ask yourself things like:
💭 What will this cost me—time, energy, peace?
💭 Is it truly my responsibility?
💭 Do I want this, or am I just afraid to disappoint someone?

Boundaries are not walls. They are bridges to healthier relationships—with yourself and with others. Learning to set them takes practice, but it’s one of the best ways to lower stress, restore balance, and finally feel like you’re enough just as you are.

If you’ve been stuck in the cycle of people-pleasing, know this: you don’t have to keep living on empty. Support, tools, and small daily shifts can help you rewrite the story.

💬 What’s the hardest part for you—saying “no,” or dealing with how people react when you do?

09/06/2025

“Are your boundaries helping you thrive—or keeping you stuck?”

Boundaries shape the way we protect our energy, build relationships, and honor ourselves. But not all boundaries are created equal:

🔒 Rigid boundaries may keep you “safe,” but they can also keep you isolated.
🌊 Porous boundaries may keep you connected, but often at the cost of your own well-being.
🚪 Healthy boundaries strike a balance—allowing closeness without losing yourself.

Learning to set and maintain healthy boundaries is a powerful act of self-respect. It helps you:
✨ Say “no” without guilt
✨ Share honestly and appropriately
✨ Protect your peace without shutting people out
✨ Build deeper, healthier connections

If you’ve been feeling drained, resentful, or overwhelmed, your boundaries might need some attention. 💡
This is a skill you can learn—and you don’t have to figure it out alone.

👉 Let’s work together to strengthen your boundaries so you can show up fully—without burning out.

09/03/2025

“Why does life feel harder in your 30s and 40s? 🤔

It’s not just you—and you’re not failing.”

During this phase of life, responsibilities multiply—career growth, relationships, family, finances—and the cracks in our emotional foundation often start to show. These cracks can stem from unresolved stress or relational trauma from earlier in life, which may not have been obvious until the weight of new responsibilities tested them.

That might look like:

Feeling constantly stressed or on edge
Struggling to balance family, work, and personal needs
Wondering why things feel heavier now than they did before

Here’s the good news: those cracks aren’t signs of weakness—they’re signals. With the right tools and support, you can strengthen your foundation, restore balance, and move through this season with resilience.

If this resonates, you don’t have to go through it alone. Support, awareness, and intentional practices can help you not just survive, but truly thrive.

👉 Read the full article here:

https://www.psychologytoday.com/us/blog/making-the-whole-beautiful/202301/why-does-life-feel-harder-during-your-30s-and-40s

Life can feel harder in the 30s and 40s for those who come from relational trauma backgrounds.

08/24/2025

😴 Struggling to get quality sleep?

It’s not just about how long you sleep—it’s about the habits that help your mind and body truly rest.

Poor sleep hygiene can leave you feeling drained, anxious, and unfocused. The good news? Small, consistent changes in your evening routine can make a huge difference in how you feel tomorrow.

📽 In today’s video, we’re breaking down:
✅ What “sleep hygiene” really means
✅ The most common habits that disrupt your rest
✅ Simple, science-backed steps to improve your sleep tonight

Better sleep isn’t a luxury—it’s the foundation for your mental and physical well-being. Watch the video and start building the habits your future self will thank you for. 💛

https://youtu.be/fk-_SwHhLLc

Improve your sleep quality with therapist Emma McAdam's sleep hygiene tips in this Therapy in a Nutshell video, and learn to train your brain for better rest...

08/19/2025

💼 Burnout + Bad Sleep = Anxiety on Overdrive

“Every hour of sleep you skip tonight is an extra dose of anxiety tomorrow.”

If your to-do list is longer than your lunch break and sleep is the first thing to go, you’re not just tired—you’re training your brain to be more anxious.

Studies show that sleep deprivation spikes cortisol (your stress hormone) and weakens the brain’s ability to regulate fear and worry.

Translation? Less sleep = more racing thoughts, overreactions, and that constant “edge” feeling. And once anxiety ramps up, it makes getting good sleep even harder—locking you into the burnout cycle.

✨ Quick reset for tonight:

Shut down screens 30–60 minutes before bed

Keep your room cool, dark, and quiet

Stick to a consistent bedtime—even on weekends

Better rest isn’t laziness—it’s mental armor. Protect it like your peace depends on it… because it does. 💛

https://psychcentral.com/anxiety/can-lack-of-sleep-cause-anxiety -disorders

Does lack of sleep leave you anxious? Anxiety and sleep deprivation are highly connected. Learn more about the link and how to cope.