Victoria Rivera, Wellness Psychotherapist

01/21/2026

Everything in biology costs energy.�Your body works hard to filter, repair, detox, and regulate.

If you are feeling drained, foggy, or off balance take a look at what you may be inadvertently doing that’s decreasing your energy.
Drinking alcohol, for example takes energy to detox and you are borrowing energy from the next day. Giving your body back the energy it’s already using to cope and clear helps to support them. �
Ask yourself what happened that is stealing my energy right now?

01/14/2026

01/07/2026

Everyone’s talking about New Year goals and fresh starts and I want to support that but I also want to acknowledge for those of us who aren’t feeling that surge of motivation right now, it’s ok!

Last year, I did the Coney Island Polar Bear Plunge and came out with clarity about my goals and optimism for the new year. This year? It was harder. I was cold, overwhelmed, and honestly a little discouraged. And that’s was ok.
This year, I’m not chasing big goals, I’m going to focus on maintaining what’s working. That’s growth too. Stability is a win. Peace is a goal.
Having said that, making some small shifts can have a big impact (go to sleep 30 minutes earlier, have a salad, take vitamin D daily, whatever it is that moves you one step further!)
So, If you are not bursting with new-year energy, you’re not behind. You’re human. Give yourself permission to move into this year slowly. Some seasons are for blooming. Others are for grounding.

You don’t have to be full of motivation just because it’s January.��
If your only “goal” this month is to maintain your mental health, protect your peace, or just get out of bed and be kind to yourself, you’re already doing something powerful.

Not every year starts off like a rocket, sometimes you just need a soft landing.

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01/05/2026

My 2025 Highlights!

01/01/2026

🌊🥶 I did the Coney Island Polar Bear Plunge again… and this year hit different.
Last year, I stayed in the water longer.
I made a video on the beach and took pics.
It felt energizing.

This year? It was hard.
Colder. Windier. My toes were already numb before I even hit the water.
I came out shivering and said, “I’m not doing this again.”
But the truth is… I will.
Because that’s life sometimes.
We do hard things.
We get knocked down by the waves, the wind—literal and emotionally.
We question ourselves in the moment, and still we prove we are resilient!
This plunge reminded me:
Discomfort doesn’t mean you’re weak.
Struggle doesn’t mean you’re failing.
And pushing through safely…intentionally….and with care builds resilience that shows up long after you re-regulate!
I warmed up with soup, music, and a Guinness.
I grounded. I recovered.
And I remembered: we can do hard things. Even again. Even if it hurts.

12/18/2025

🎄✨ The holidays can bring joy….and can also stir up a lot of emotions.
Old family dynamics, overstimulation, financial stress, grief, or just plain exhaustion. It’s all real, and it’s all valid.
This week’s video is your gentle reminder to:
🧠 Be aware of your feelings.
Are you overwhelmed, irritated, sad, or stretched too thin? Name it. That’s the first step to managing it.
🛑 Set boundaries.
You don’t have to go to every event. You don’t have to engage in every conversation. You’re allowed to protect your peace.
🪞 Be accountable.
The holidays aren’t a free pass to lash out, regress, or self-abandon. Reflect on your actions. Own what’s yours. Offer grace—first to yourself, then to others.
You don’t have to have a perfect holiday. But you can have a conscious one. One rooted in clarity, care, and intention.

12/04/2025

Introvert, Extravert, or Ambivert (like me!)? Knowing Your Energy Type Matters, Especially During the Holidays!
This week I talked with a client who felt overwhelmed during holiday gatherings because his energy style (more introverted) was being pushed beyond its limits. It got me thinking: many of us don’t even realize how energy drain vs. energy recharge affects our mood, relationships, and well‑being.
Whether you’re energized by social connection or by solitude, understanding your natural rhythm is a form of self‑care.
✨ It helps you know when to engage — and when to withdraw.
✨ It gives you permission to prioritize rest without guilt.
✨ It helps you communicate your needs to loved ones or coworkers.
If you’ve ever wondered, “Why do I feel drained after a party — even if I had fun?” or “Why do I need quiet time before I can face another Zoom call?” this video is for you.
Take a quick free quiz linked below to get a sense of your energy style, then pay attention this week to how your nervous system feels after social, work, or family time.
* Psychology Today — Introversion / Extraversion Test: A simple, quick quiz to see where you fall on the introvert–extravert spectrum. Psychology Today
* 16Personalities — Free Personality Test: A broader personality assessment (based on MBTI framework) that includes energy style and other traits. 16Personalities+1
* Open‑Source Psychometrics Project — Multidimensional Introversion‑Extraversion Scales: More in-depth assessment if you want a fuller picture of your temperament.

Your peace and presence are worth more than pleasing people and sometimes, knowing when to rest is the bravest thing you can do!

11/27/2025

🦃✨ You can be grateful and still feel heavy.
Thanksgiving is about being grateful however it can also feel overwhelming with the expectations of others.. It can trigger Grief. Stress. Loneliness. Family wounds. The pressure to feel thankful even when your body feels overwhelmed.
Walking past Macy’s today (and our new carousel!) amid the parade prep, the crowds, the noise…I know many people who feels out of sync with the holiday spirit.
This is your reminder:
✨ Gratitude doesn’t mean ignoring your pain.
✨ You don’t have to perform joy for others.
✨ You’re allowed to feel the complexity of it all.
Let your version of Thanksgiving be yours. Quiet or loud. Nourishing or neutral. Present, imperfect, and honest.

11/19/2025

If you’re feeling overwhelmed right now—you’re not imagining it.
The recent conversations in the news—around abuse, power, and secrecy—can reawaken old wounds, especially for survivors of sexual trauma.
Even when the stories aren’t about you directly, they live in your nervous system.
They can stir fear. Disbelief. Rage. Disconnection.
And when others dismiss or minimize those feelings? That pain deepens.
🎧 I recently listened to a podcast where Tim Ferriss shared his own story of childhood abuse and the mental health challenges that followed. It was a reminder that trauma doesn’t discriminate—and healing takes time, care, and courage.
If you’re triggered, please know:
✨ Your response is valid.
✨ You deserve support.
✨ You don’t have to make sense of this alone.
Take space. Set limits. Reach out.
And remember: healing is not about erasing the past—it’s about reclaiming your sense of safety in the present.

11/05/2025

Your day doesn’t start with your to-do list.
It starts with your nervous system.
And how you begin and end your day shapes everything in between.
In today’s video, I’m sharing why your morning and evening routines matter—not just for productivity, but for mental clarity, emotional regulation, and long-term wellness.
✨ A few ways to optimize your routines:
Morning
✅ Wake up at the same time daily (consistency calms the brain)
✅ Start with light, breath, or stillness before screens
✅ Anchor into your intention: Who do I want to be today?
Evening
🌙 Dim lights and tech 1 hour before bed
🌙 Replace doomscrolling with journaling or silence
🌙 Tell your body it’s safe to let go with a ritual (stretch, prayer, music, etc.)
You don’t need a perfect routine but you do need to adjust your nervous system to work for you!

If you’re in NYC (or know someone who is), here are trusted resources:
• Food Bank For New York City – find a food pantry, mobile pantry, or SNAP assistance. Food Bank For NYC+2Food Bank For NYC+2

• Use the “Find Food” map or call 311 to locate free groceries or hot meals nearby. Access NYC+1

• FindHelp.Org 
• Mutualaid.nyc

You just need a few small, steady anchors that help you feel like you.

07/29/2024

What goals do you have for your overall mental wellness, and how do you see therapy helping you achieve them?

07/26/2024

Discover the journey and expertise of Victoria Rivera, your dedicated Wellness Psychotherapist. Our About page offers a glimpse into Victoria's extensive background, therapeutic approach, and commitment to your mental wellness. https://bit.ly/3RcKxNk