Dr. Rachel

Dr. Rachel Dr. Rachel is a licensed psychologist and speaker who takes a holistic approach to health
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01/14/2026

The problem with beating yourself up when you fall short of your expectation isn’t just that it feels terrible; it’s also that it takes you even farther from your goals. Negative self-talk slows your progress to a crawl, while self-compassion invigorates your efforts. Really.

Try these strategies from Rachel Goldman, PhD (Dr. Rachel) to root yourself on after a setback.

If you are feeling the pressure this month to reinvent yourself- to fix, change, or overhaul who you are, you don’t need...
01/14/2026

If you are feeling the pressure this month to reinvent yourself- to fix, change, or overhaul who you are, you don’t need to! That pressure isn’t motivating; it’s actually exhausting, and completely unnecessary!

What we really need is a mindset shift: from reinvention to self-compassion, from urgency to intention, from
“more” to enough.

✨Here’s your January reminders✨
• You don’t have to change anything.
• You are enough just the way you are.
• You don’t have to have it all figured out.
• Slow down. Even the smallest steps move you forward.
• It’s okay to ask for help-needing support is human.
• You matter more than you realize.

I hope you carry these reminders with you forward.

💬Which one(s) did you need?
Follow for more and comment JANUARY to get signed up for my newsletter 📧 I have exciting updates coming soon and you don’t want to miss them
😉

6️⃣Real things I probably said in therapy this past week.A clear, unifying theme across all of these statements is creat...
01/12/2026

6️⃣Real things I probably said in therapy this past week.

A clear, unifying theme across all of these statements is creating relief by slowing down—pausing future worries, acknowledging wins, validating exhaustion, reducing overload, and focusing on what’s actually in your control.

A reminder for this season: you don’t need to push harder to move forward. Progress often comes from taking pressure off, preparing gently, and meeting yourself where you are.

Swipe → to see why each of these works.

Which one(s) did you need to hear today?

✨𝐈 𝐠𝐨 𝐝𝐞𝐞𝐩𝐞𝐫 𝐢𝐧𝐭𝐨 𝐭𝐡𝐢𝐬 𝐢𝐧 📖 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔- 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐨𝐧𝐞 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐬𝐡𝐢𝐟𝐭 𝐜𝐚𝐧 𝐜𝐡𝐚𝐧𝐠𝐞 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠. 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐋𝐈𝐅𝐄 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞.
whenlifehappensbook

January comes with a lot of quiet pressure — to fix things, change everything, start over.But you don’t need a massive o...
01/11/2026

January comes with a lot of quiet pressure — to fix things, change everything, start over.

But you don’t need a massive overhaul to be worthy of peace.

You don’t need to explain, justify, or reinvent yourself to move forward.

So today’s post is me sending love to all of you- anyone who is…

…honoring their needs by setting boundaries with people who drain their energy
…stepping back from relationships that no longer feel safe or supportive
…giving themselves permission to walk away from patterns that keep them stuck
…redefining what connection, family, and support truly mean
…releasing the guilt that often comes with choosing distance from toxic dynamics
…learning to say “no” without apologizing for protecting their peace
…choosing self-compassion over people-pleasing
…letting go of harsh self-criticism
…taking small, gentle steps toward calm during the January rush
…remembering your worth, regardless of what’s happening around you
…seeking support instead of carrying everything alone
…choosing your wellbeing over outside expectations this New Year

I’m sending love, warmth, and a virtual hug to anyone who needs it.

You are seen.
You are valued.
You are not alone. 🤍

XO
Dr. Rachel

✨If you felt loved and seen from this post, follow and comment LIFE to pre-order 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔. You can also gain access to the 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔 Wellness Roadmap by ordering NOW!

✨ I’m so honored to be quoted in this article on building stress resilience — something I’m deeply passionate about and...
01/10/2026

✨ I’m so honored to be quoted in this article on building stress resilience — something I’m deeply passionate about and focus on every day in my work. Thank you

Stress isn’t something we can eliminate, but we can change how it impacts us. That’s why I have an entire chapter dedicated to stress in my book 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔….because this work is about equipping you with real, practical tools to build resilience, not just “push through” or add more to your plate.

In this piece, we talk about everyday strategies that support your nervous system — from mindset shifts to habits that actually help you feel steadier over time.

💬 Comment STRESS and I’ll send you the link to the full article.

MindBodyHealth StressSupport RealLifeTools

Wow - what a week! Maybe it was full of endless emails and ‘circling back’ on things from weeks ago.The motivation high ...
01/09/2026

Wow - what a week! Maybe it was full of endless emails and ‘circling back’ on things from weeks ago.

The motivation high may be wearing off, or already wore off.
The inbox is back.
The kids are back.
And suddenly you’re wondering why you thought this was the month to overhaul your entire life.

Here’s your reminder:
You’re not behind.
You’re not failing.
You’re human.

January doesn’t require a personality transplant or a perfectly color-coded routine. It’s okay if all you did this week was show up, keep things moving, and figure out what still feels doable.

Progress right now can look like:
• getting back into a rhythm
• choosing one small habit
• resting when you need to
• adjusting expectations (again)

No “new you” required.
Just a real you finding your footing—one imperfect week at a time. 💛

And remember you are enough just the way you are!

Sending xo,
Dr. Rachel

New Year goals don’t fail — unrealistic expectations do. 🧠✨I’m honored to be featured as the expert in this article, sh...
01/08/2026

New Year goals don’t fail — unrealistic expectations do. 🧠✨

I’m honored to be featured as the expert in this article, sharing evidence-based CBT strategies and mindset shifts for setting realistic goals that you actually CAN accomplish, and that actually fit YOUR life.

In the article, I talk about some of the same mindset shifts that I discuss and dive deeper into in my book 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔.

If resolutions usually leave you feeling stuck, overwhelmed, or defeated, this is your reminder:

✔️ Progress doesn’t require perfection

✔️ Small steps count

✔️ Change (or rather tweaks) works best when it’s compassionate

📌 Save this for your next goal-setting reset

🔁 Share with someone who’s ready for a healthier approach

🔗 Comment MINDSET and I will send you the full SheKnows article.

👉🏻And don’t forget to pre-order 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔 NOW (link in bio or DM me). Send me your order confirmation and I will send you my one pager - Goal Setting that Works to help you get started!

01/06/2026

You don’t need a new year OR a new you.

You need kinder self-talk, realistic expectations, and small steps forward.

If New Year’s resolutions haven’t worked for you, it’s not a willpower problem — it’s a mindset one. These are the exact mindset shifts I wrote about in my book, 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔, to help turn big goals into small, sustainable habits.

I joined on New Year’s Day and in this clip I explain a bit of CBT and why our mindset matters!

🧠Comment MINDSET to pre-order 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔 or DM me for the link to the full segment. No waiting - we can start making tweaks NOW!

Tune in tomorrow (Tuesday) at 9am est SiriusXM Doctor Radio. I’m joining Marina Kurian MD & Rachel Lustgarten RDN for ou...
01/06/2026

Tune in tomorrow (Tuesday) at 9am est SiriusXM Doctor Radio. I’m joining Marina Kurian MD & Rachel Lustgarten RDN for our annual discussion on New Year’s resolutions + setting goals that actually work. I’m also going to share some info about my book 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔.

01/05/2026

“I want more sleep.”
Sounds like a goal… but it’s actually the reason so many goals fail.

What does ‘more’ even mean?
30 minutes? 2 hours? Every night or just weekdays?

This is why big, vague goals don’t stick. Your brain can’t follow vague instructions.

In this clip from my New Year’s Day segment with , I break it down using a SMART, micro-habit approach:

➡️ Tonight, I’ll go to bed 10 minutes earlier.

Small. Specific. Doable.

That’s how real behavior change starts- especially when life is busy.

You don’t need a complete overhaul. Just a better starting point.

You don’t need New Year, New You.
You need goals your brain can actually execute.

👉🏻Comment NOW to get the link to the full segment.

𝐈 𝐠𝐨 𝐝𝐞𝐞𝐩𝐞𝐫 𝐢𝐧𝐭𝐨 𝐭𝐡𝐢𝐬 𝐢𝐧 📖 𝑾𝒉𝒆𝒏 𝑳𝒊𝒇𝒆 𝑯𝒂𝒑𝒑𝒆𝒏𝒔- 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐨𝐧𝐞 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐬𝐡𝐢𝐟𝐭 𝐜𝐚𝐧 𝐜𝐡𝐚𝐧𝐠𝐞 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠.

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