Holiday Glimmers and Uncle Bob
A Message from Susan:
The holidays are a wonderful time of the year but can be filled with stressful moments. According to Harvard Medical School, 62% of us feel heightened stress during the holiday season. One of my clients says she gets through the holidays by looking for small glimmers each day. “These are moments of joy and you have to pay attention or you will miss them.” Thank you for the good advice 😊
What we have for you this week:
1. Find a few glimmers
2. Oh no, it’s Uncle Bob
3. Ask the Psychiatrist
4. Gratitude
Find a Few Glimmers ✨
The holidays arrive each year often carrying a to-do list longer than Santa’s. The season that promises joy and peace sometimes manages to also deliver exhaustion and expectations instead.
If you’re already feeling the tension between wanting to enjoy it all and wanting to hide until January, you’re not alone. There’s invisible pressure to do it all with every event, every gift, every memory Instagram-worthy. But you might find small glimmer moments with a kind gesture or making a pumpkin pie.
Joy shows up in random moments like a good laugh, a family meal, watching a child open a present. The point of the holidays is to feel your own joy and share it with other people.
Oh no, it’s Uncle Bob 🙈
Nearly everyone has someone in their family (or a friend) like Uncle Bob. He has a little too much to drink and takes over the festivities by explaining his views on how social media is destroying humanity. So what are a few researched-based tricks you can use when Uncle Bob holds court?
1. Become a Gray Rock
Psych trick: Boredom is contagious. How-to: Nod once, say “Hmm,” then look away. Studies on emotional contagion show enthusiasm dies when it hits a wall of blah.
2. The Curiosity Flip
Psych trick: Socratic questioning redirects ego. How-to: Hit him with “That’s interesting. What do the experts say about the counter-argument?” Watch him Google in his head. Bonus: You sound smart without starting a fight.
3. Recruit Friends and Family
Psych trick: Diffusion of responsibility. How-to:Whisper to your brother, “Tag, you’re It - Bob’s on mind control again.” Family therapy says shared burdens feel 40% lighter.
4. The Gratitude Grenade
Psych trick: Affective Override. How-to: Mid-sentence, smile and say, “Uncle Bob, I’m just grateful you’re here. Remember when you taught me to whistle?
Gratitude 💛
Gratitude doesn’t have to be grand to be genuine. Sometimes it’s the small gestures that leave the biggest impression. Send someone a quick short text that names exactly what you appreciated. Or make gratitude visible and jot one thing you’re thankful for and place it where you’ll see it. Even better, give people your full attention. In a world of screens, listening without distraction might be the most generous form of thanks you can offer.
Let gratitude move through you. Pay it forward with intention. And don’t forget to celebrate the ordinary things in life like the morning light, your reliable routines, the people who show up again and again. The quiet, everyday things are the real backbone of a grateful life.
Photo by Stephanie Klepacki on Unsplash
Ask the Psychiatrist with Dr. Khan M.D.
Gimmers of Joy: A Psychiatrist’s Perspective
During high-pressure times like the holidays, our nervous system may be primed for tension but the brain is still capable of brief, restorative shifts. Small stimuli, like glimmers of joy, activate calming and reward pathways, interrupting stress chemistry and offering micro-moments of emotional reset.
Positive sensory cues boost dopamine and serotonin, warm interactions increase oxytocin and reduce cortisol, laughter or comfort release endorphins. Together, these shifts help the body move out of heightened reactivity.
Glimmers only require awareness. By intentionally noticing these sensory or relational cues, we train the brain toward regulation, making us feel better in stressful times.
Dr. Afshan Khan, MD., is a practicing psychiatrist for adults, adolescents, and children, focusing on integrative psychology with a holistic approach.
Visit her practice at AustinFamilyPsychiatry.com
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Support the Young Living Foundation
Photo by freestocks on Unsplash
Grab & Go
📚 Referrals + Resources
This amazing website, from Renee Stavros Psy.D, provides holistic resources for psychological well-being.
Our book recommendation this week comes from
Mel Robbins - The Let Them Theory.
It’s a reminder that peace often begins when simply let things (and people) be.
📩 Email: susan@lightworkscounseling.com
Disclaimer: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical or psychotherapy advice. If you are experiencing mental health or medical issues, please contact a professional.
Thinking Traps
A Message from Susan:
One of my favorite topics in psychology is cognitive distortions which are thought patterns that can lead to negative emotions and perceptions of reality. We all have some of these “thinking traps” and we will explore them in this week’s newsletter.
This is what we have for you today:
Mind Benders
Perfectionism
Think Better
A Word from Brene Brown
Ask the Psychiatrist
Fun Facts: Mind, Body, Spirit
Mind Benders 🧠
Cognitive distortions are thinking traps that can twist reality into something more serious and dramatic than it really is. These distortions are mental shortcuts gone rogue, sometimes serving up catastrophes where only small problems exist. They can exaggerate, oversimplify, or misinterpret while sounding oddly convincing.
Thinking traps are easy to spot once you know them. “Black and White” turns a single mistake into a total meltdown. “Fortune-telling” lets you predict failure before you’ve even tried and “Mind Reading” convinces you your boss hates you because of their neutral face (they’re probably just low on coffee). These mental gymnastics keep you stuck in a loop of unnecessary stress.
Photo by Ian Stauffer on Unsplash
Perfectionism😬
Let’s talk about a very common cognitive distortion: perfectionism.
Perfectionism often masquerades as ambition but in reality, it’s more like a micromanaging boss or teacher who’s never satisfied with your project even when your work is excellent. And that boss or teacher doesn’t just live in your head, it has been hired, trained, and promoted by family, friends, and society. Parents may set the bar sky-high, while peers may reinforce it through subtle competition and comparison. Society adds fuel to the fire with social media and cultural messages that reward perfectionism.
Photo by Brett Jordan on Unsplash
Think Better💭
Cognitive Behavioral Therapy (CBT) helps you break free and think better. It works because it teaches you to challenge and rewrite those perfectionistic thought scripts, like replacing “I must get it perfect or I’ve failed” with “progress is good, mistakes happen, and my self-esteem isn’t about being perfect”. It helps you learn to value what is good enough and allows you to move forward without all that stress and anxiety. So, trade the red pen for a highlighter, and focus on what’s working instead of obsessing over what’s not.
A Word from Brene Brown💖
“Perfectionism is a twenty-ton shield we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from taking flight.”
Ask the Psychiatrist
What is the Neurobiology of Thought Loops?
Repetitive or “looped” thinking presents as worry or obsessive thoughts and is dysregulation in interconnected neural networks that help us with cognitive control and emotional regulation:
1. Default Mode Network: Dysregulation is our internal reflection and planning center and causes internal monologue loops.
2. Cortico Striato Thalamo Cortical: This loop is crucial for cognitive flexibility and the gating of thoughts and actions.
3. Amygdala: Reactivity may become exaggerated and prefrontal control is diminished. The mind repeatedly circles around perceived threats, failures, or uncertainties.
4. Neurochemical Contributions: Regulates mood and rigidity of thought. Dysregulation impaires ability to stop repetitive thoughts.
Understanding these underlying circuits lets us personalize interventions, with medication and therapy, to restore balance in the brain.
Dr. Afshan Khan, MD., is a practicing psychiatrist for adults, adolescents, and children, focusing on integrative psychology with a holistic approach.
Visit her practice at AustinFamilyPsychiatry.com
Fun Facts: Mind, Spirit and Body🎉
· Meditation is like a spa day. Studies show that just 10 minutes of meditation a day can reduce anxiety, boost creativity, and make you less likely to snap at the next person who says, “Relax.”
· Happiness is contagious. Smiling releases endorphins, which not only make you feel good but also make others around you happier. So, technically, you’re a walking mood-booster.
· Laughter is the best medicine. Laughing reduces stress, strengthens your immune system, and adds years to your life.
Photo by Austin Schmid on Unsplash
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Support the Young Living Foundation
Grab & Go
📚 Referrals + Resources
What’s new in mental health?
This amazing website, from Renee Stavros Psy.D, provides holistic resources for psychological well-being.
Our book recommendation for this week, to help overcome perfectionism, comes from Brené Brown -
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com
Crisp Air: Quiet Mind
A Message from Susan:
There is something about autumn that brings a certain clarity and peacefulness in the world. Today we will chat about how nature can quiet the mind and the nervous system. We will also introduce a new section, Ask the Psychiatrist, in which Dr. Khan, M.D., answers our medical questions about mental health.
This is what we have for you this week:
Crisp Air: Quiet Mind
Nature is the Original Therapist
Unplug and Get Grounded
Ask the Psychiatrist with Dr. Khan M.D.
Grab & Go Resources
Interrupt the Spiral 🌀
Step outside into the crisp air and suddenly the world remembers how to breathe for you. The wind, the trees, the gentle hum of something alive but not rushed. Nature is the original therapist. There’s a reason your brain lights up when you’re near green spaces as the nervous system reads natural cues as safety signals. The rustle of leaves, the rhythm of waves, or the warmth of sunlight all whisper the same message that you can relax now. In a world where we are glued to our phones, nature hums an invitation to come back to our senses, literally.
When you immerse yourself in nature, your stress hormones change. Cortisol drops, heart rate slows, and your body slips out of survival mode because evolution coded tranquility into the sound of rain and birdsong. It’s biology, not magic. We are still the same species that once measured safety by how still the forest was. In that way, nature doesn’t just calm the mind, it recalibrates too. It gives the nervous system a chance to reset from the constant digital pinging and endless multitasking of modern life.
If relaxation and meditation apps aren’t cutting it, consider upgrading to the original mindfulness platform. No Wi-Fi, no filters, just sensory restoration. Step into sunlight, listen to sounds and watch how quickly your body starts to remember what peace feels like. Nature teaches us how to be quiet again.
Unplug and Get Grounded🌳
1. Take a “Slow Walk”. Leave your Fitbit and phone at home and stroll with no agenda. Walking slowly in nature shifts your body from performance mode to presence mode, inviting your nervous system to downshift from stress to calm.
2. Find a “Green Seat.” Sit under a tree or near water and do absolutely nothing. Let your eyes rest on the horizon and widen your gaze. This activates your parasympathetic nervous system, signaling your brain that you’re safe and don’t need to scan for danger. It’s the simplest form of nervous system therapy, courtesy of Mother Earth.
3. Ground Yourself. Stand barefoot on grass, sand, or soil. The direct contact with the earth helps regulate your body’s electrical charge and can reduce anxiety and inflammation. It’s science meets serenity.
4. Cloud Watch. Watch clouds drift and let your thoughts float with them. It’s a gentle way to practice mindfulness. Your breathing naturally slows, and your brain takes a mini vacation from overthinking.
5. Sensory Reset. Name one thing you can hear, smell, and touch. Then name one thing you can see. This 60-second nature check-in reorients your senses to the present, grounding your body and cooling your mind faster than that mindfulness app.
“The earth has music for those who listen.”
-William Shakespeare
Ask the Psychiatrist with Dr. Khan M.D.
Question: What is nature healing?
The idea of “nature healing“ is not just poetic: it is increasingly supported by research in psychiatry, psychology, and neuroscience.
As an integrative psychiatrist, I see the neurobiological effects of nature in increased parasympathetic activity that is reflected in the calming of the nerves and decreased brain activity in the prefrontal cortex linked to rumination and mood disorders. Other effects include enhanced dopamine and serotonin regulation, and increased production of endorphins ("happy hormones"), that help with an improved affect and motivation levels. Today, nature healing and its role in neurobiological regulation, psychological grounding, and social connection is more evidence-based and effective.
Dr. Afshan Khan, MD., is a practicing psychiatrist for adults, adolescents, and children, focusing on integrative psychology with a holistic approach.
Visit her practice at AustinFamilyPsychiatry.com
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Support the Young Living Foundation
Grab & Go
📚 Referrals + Resources
What’s new in mental health?
This amazing website, from Renee Stavros PhD, provides holistic resources for psychological well-being.
Our book recommendation for this week is our favorite
children’s book: The Giving Tree by Shel Silverstein
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com
Disclaimer: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical or psychotherapy advice. If you are experiencing mental health or medical issues, please contact a professional.
Can’t. Stay. Focused.
A Message from Susan:
Social media, texts, emails, gaming. A 23 year old recently told me that his "dopamine is shot from all the technology." Attention deficit disorder (ADD) is on the rise and it can be pretty tough to manage.
Today's newsletter asks the question "Does everyone have ADD now?"
🌞Share with friends and family:
This is what we have for you this week:
🧠 Is your brain a racecar?
💫 What is Attention Deficit Disorder?
🤔❓ Do you have ADD? (Asking for a friend)
💪 Brain science: ADHD is a super power
🧘♀️Quick facts: Mind, body and spirit
Is Your Brain A Racecar?
Ever feel like your brain’s a racecar on a rollercoaster, zooming fast but also a squirrel? Does everyone now have a brain that is wired for a world that wasn’t built for top speed. What is ADHD and do we all have it?
Quick Facts:
🧬 It lives in the prefrontal cortex (the brain’s CEO, aka focus HQ)
⚡ It’s powered by dopamine (the brain’s “reward” chemical) and science is starting to report it also has a different brain structure.
📉 It struggles with executive functions like task initiation and completion, lack of focus, organization and planning, impulse control, time blindness, and procrastination.
🌧️ Can be the underlying cause for anxiety, negative thoughts, emotional dysregulation and social anxiety. It can mess up your nervous system.
Photo by Alexandru Ant on Unsplash
Is This You (or someone you know)?
🎯 Hyperfocus moments where time disappears like magic?
🤹♀️Open 10-tab browsers in your brain, but have zero idea what you’re doing on half of them?
💥Impulsive “why not?” decisions (sometimes brilliant, sometimes… not so much)?
🤷♀️Forget appointments, keys, or why you walked into the room? (Looking everywhere for your phone and it is right next to you?)
👀Get easily distracted when you are not interested in something? (Vacuuming comes to mind!)
Brain Science: ADHD is a Superpower💥
The ADHD brain is a wildly creative, lightning-fast, idea-spinning powerhouse packed with strengths that science is only just beginning to fully appreciate.
Creativity That Breaks the Mold 🎨✨
People with ADD often think in vivid images and big-picture patterns instead of linear steps. Studies show they’re more likely to generate unique, out-of-the-box ideas and solve problems creatively. Whether it’s art, music, entrepreneurship, or brainstorming the next big thing, ADD brains don’t just color outside the lines, they invent new ones.
Hyperfocus: The Unexpected Laser Beam 🔥🎯
While ADHD is known for distractibility, there’s a flipside called hyperfocus. The brain can lock in with intense concentration for hours (and yes, it’s exhausting but incredible). This ability to tunnel-vision is linked to dopamine’s rollercoaster ride in the brain.
Rapid Problem Solving & Adaptability 🧩⚡
ADD brains are wired for fast thinking and adaptability. Because of a heightened sensitivity to novelty and a restless need for stimulation, people with ADD excel at improvising and finding creative shortcuts in tricky situations. When life throws curveballs, the brain is ready to catch and throw back.
High Energy & Resilience 🚀💪
That “hyperactive” energy? It’s a double-edged sword, but also a source of remarkable stamina and drive when channeled right. ADD individuals often show resilience in bouncing back from setbacks, fueled by their energetic, enthusiastic nature.
The ADD Advantage in Entrepreneurship & Innovation
Research finds ADHD traits are overrepresented among entrepreneurs and innovators. Traits like risk-taking, creativity, and quick decision-making are an advantage in the fast-paced, ever-changing business world. In other words, the brain is wired for the hustle and the breakthrough.
Photo by Miguel Bruna on Unsplash
🌿Facts: Mind, Body & Spirit
🤯 Overthinking is your brain’s unpaid internship. It works overtime with zero productivity, convincing you that obsessing = control. Plot twist: it doesn’t. Sometimes the most rebellious thing you can do is... log off.
🫠 The body keeps the score. That tight jaw? That sore back? Yeah, your nervous system is still beefing with stuff you told yourself were “over.” Your body never got the memo.
💭 Not every thought deserves a TED Talk. Your brain produces 6,000+ thoughts a day, and most are trash drafts. The trick is learning which ones to believe and which ones are just mental spam.
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Regulate Your Nervous System
Regulating your nervous system sounds like something you'd need incense, a singing bowl, and three weeks in a silent retreat to do. But really, it’s about creating conditions in your body and mind that say, “Hey, we’re safe, it’s cool, no tiger is chasing us.” At its core, it’s about tuning in, not zoning out.
Grab & Go
📚 Referrals + Resources
Love to read? This amazing website is put together by a PHD in psychology: psychologistsbookshelf.com provides a ton of holistic resources for psychological well-being.
More book recommendations:
The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma by Bessel van Der Kolk M.D.
Scattered Minds: by Gabor Maté, M.D.
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com
“WHY FIT IN WHEN YOU WERE BORN TO STAND OUT” - Dr. Seuss
Disclaimer: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical or psychotherapy advice. If you are experiencing mental health or medical issues, please contact a professional.
Overthink, Much?
A message from Susan Thompson:
As a psychotherapist who helps people with Anxiety, ADHD, OCD and PTSD, I can say with total confidence that nearly everyone overthinks and it is not usually useful or helpful. So this week we talk about overthinking and how you can interrupt the cycle.
What we have for you in this newsletter:
🤔Overthink Much?
✋How to Interrupt Thought Spirals
🤝Connected Minds = Calmer Minds
📌Facts: Mind, Body and Spirit
📚Grab & Go Resources
Overthink Much?
If your brain had a frequent-flyer program, would you be Platinum Elite by now? Overthinking, also known as rumination, is the mental habit of running the same thought loops over and over, like a playlist you can’t turn off. The problem is, unlike music, these loops usually aren’t your favorite hits but probably reruns of “What if?” and “Why did I say that?” played at 2 a.m. Overthinking can make even small decisions feel like major life choices, and it’s exhausting trying to think your way out of every scenario.
Rumination isn’t just thinking a lot, it’s thinking in circles. Your mind tells you that if you just keep chewing on a problem, you’ll finally solve it, but what you actually get is mental jaw pain. Instead of clarity, you end up with more stress, less sleep, and a growing collection of imaginary arguments you’ve already won in the shower. These thought loops often masquerade as productive. They are not.
This is where therapy changes the game. Cognitive Behavioral Therapy (CBT), for example, helps you spot those thought loops and hit the mental “pause” button. Instead of letting your brain drag you down a spiral staircase, you learn how to step off the ride and reframe what’s really happening.
Breaking free from overthinking doesn’t mean thinking less, it means thinking better. So next time you find yourself trying to solve a problem in the middle of the night, try a little self-talk. “Maybe I will miss my deadline, maybe I won’t. And that’s okay. But I can’t solve this problem right now.”
Photo by Milad Fakurian on Unsplash
Interrupt the Spiral 🌀
What science suggests to calm the mind:
· 🧘♀️ Box Breathing: Inhale 4, hold 4, exhale 4, hold 4. Easy. Free. Calms your nervous system fast.
· 🐛 Name It: Saying “This is anxiety” helps the brain stop treating it like real danger.
· 🏃♀️ Do Something Small: Move your body. Fold laundry. Pet a dog. It grounds you.
· 🧠 Reframe the Fear: What if your anxious thought is just a thought, not a fact?
· 📞 Talk to Someone: Connection is great for a spiraling brain.
Photo by Yerlin Matu on Unsplash
Quote to Say to Yourself Today
“I’ve survived every anxious thought I’ve ever had.”
Facts: Mind, Body & Spirit
· Anxiety is your brain rehearsing disaster so you’re “prepared.”
· People with high-functioning anxiety often look super organized.
· Your stomach has 500 million neurons. That’s why anxiety can make you nauseous.
· Laughter lowers cortisol. 🙃
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Connected Minds = Calmer Minds
Anxious brains love company. Seriously. It’s not just about deep talks because micro-interactions matter too.
· Anxiety thrives in isolation.
· Small acts of connection = emotional magic.
· Your brain’s BFF might just be... another brain.
So, text a friend. Pet a dog. Smile at a stranger. You’re not alone and your brain needs the reminder.
Photo by Vitaly Gariev on Unsplash
Grab & Go
📚 Referrals + Resources
Love to read? This amazing website psychologistsbookshelf.com provides a ton of holistic resources for psychological well-being.
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com
Therefore, do not be anxious about tomorrow, for tomorrow will be anxious for itself. Matthew 6:34
Disclaimer: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical or psychotherapy advice. If you are experiencing mental health or medical issues, please contact a professional.
Trust Us, You’ll Be Happier
Welcome! A Message from Susan Thompson
As psychotherapists, our most important responsibility is to provide care for the mind, heart and spirit of our clients and anyone else facing challenges on their life journey. The Higher Ground newsletter is meant to be fun, psychoeducational and uplifting. Hopefully, this week’s topics of trust and connection can be useful to you and maybe something to share with your family and friends!
Here's what we have for you this week:
1. What science says about trust and happiness
2. Want a mood boost?
3. Fun Facts: mind, body and spirit
4. Loneliness cure = connection
Trust Us, You Will Be Happier and Science Says So
Want to boost your mood? Just trust someone. Really. A mega-study of 2.5 million people worldwide found that trust and happiness are like peanut butter and jelly. They make each other better. The more you trust others, the happier you feel. And the happier you are, the more likely you are to trust. It’s a feel-good feedback loop.
Photo by Freddy Kearney on Unsplash
Not All Trust Is Created Equal
Trusting your inner circle, like your family, friends and coworkers, has the biggest impact on your well-being. Believing in humanity helps, too. Trusting institutions like banks and governments? That’s the weak link (but still counts!).
Age Is More Than Just a Number
Kids, teens, and seniors benefit most from trust. Middle-aged folks? Not as much. Maybe because they’re too busy grinding at work to put much faith in the world.
Where You Live Matters
If you live in a country where people generally trust each other (looking at you, Denmark), the happiness payoff is even bigger. Sadly, low-trust nations may not get the same mental health boost.
Photo by Maksym Potapenko on Unsplash
Bottom Line
Trust makes us happy. Happiness makes us trust. It’s science, not a Hallmark card. So go ahead and believe in someone today. It just might brighten your mood 🥰
Fun Facts: Mind, Body & Spirit
Anxiety is basically your brain’s way of saying, “Let’s rehearse the worst-case scenario... 37 times.
Overthinking is the brain’s version of opening 72 browser tabs and forgetting which one’s playing music.
Your eyes can distinguish about 10 million different colors
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Connected Minds. Is It a Cure For Loneliness?
Turns out, talking to other humans isn’t overrated. Who knew?
As loneliness becomes a public health crisis, science confirms what your grandma already knew. Humans need other humans. Yes, even introverts.
🧠 People with strong social ties have 30% lower rates of depression.
📣 The U.S. Surgeon General declared loneliness an epidemic in 2023.
💬 Micro-interactions (texts, smiles, waves) activate oxytocin and lower cortisol.
There’s a digital disconnect despite being "always online." Real-time, meaningful interaction still reigns supreme for brain health.
Key Takeaways:
🏴 Loneliness is deadly.
🙌Small social acts = big emotional payoffs.
💕Connection is the new self-care.
Closing Thought: Group hugs, awkward Zoom calls, and spontaneous coffee chats? All scientifically endorsed.
Photo by Helena Lopes on Unsplash
Grab & Go
📚 Referrals + Resources
Got a book, podcast, practice, or product that inspired you? We love to hear about it!
Email me at susan@lightworkscounseling.com we will share the best ones in future newsletters.
“There comes a point where the mind takes a leap and comes out upon a higher plane of knowledge.’ Albert Einstein
If you like our newsletter, share with a friend!
This newsletter is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a mental health condition.