Some people come in feeling proud they “made it through” Dry January but there’s an uneasiness. They’re often worried about what happens next because they don’t want to start binging in February and undo all the progress. And they don’t want to feel like they’re either good or out of control with alcohol.

From a professional perspective, this makes complete sense, because Dry January is really about what happens to your mind and body when a familiar coping tool is removed. And if you understand that, the month becomes far less about deprivation and far more about transformation.

What Actually Changes When You Stop Drinking?

Most people expect physical changes first: better sleep, clearer skin, more energy. Those often happen. But the most important changes are psychological.

Alcohol plays a quiet but powerful role in emotional regulation. It helps people switch off, take the edge off stress, feel more relaxed socially, or mark the end of a demanding day. When it’s removed, those feelings tend to surface.

This is why many people feel irritable, flat, restless, or emotionally raw in weeks two and three. From a clinical standpoint, this is the body recalibrating.

You’re experiencing your baseline emotional state without a cushion. That’s going to be uncomfortable, but it’s where the healing starts.

Becoming Aware…

One of the most meaningful changes people experience during Dry January is being more aware of the moments you’re craving alcohol.

You will start to notice:

• When you crave alcohol
• What time of day the urge shows up
• How you feel at that point in time

Stressed, lonely, bored, needing ‘something’, anxiety, overwhelmed.

Becoming aware of all this can really start to make changes with your relationship with alcohol because it moves it from something that will be used to something optional.

From a psychological perspective, this is a critical shift. Changes in behavior only last when people understand why they were doing something like drinking, not when they simply deprive themselves of it.

Why Willpower Isn’t the Goal

Some approach Dry January as a test of discipline, and that focus often backfires.

When the mind experiences restriction like a diet, it prepares for the rebound as if it has already decided the outcome. This is why “white knuckling” through January can easily lead to overdoing it later on.

Instead, the people who see the most change by doing Dry January, approach it as an experiment.

You should think about monitoring these:

• How does my sleep change?
• How does my anxiety shift?
• How do I handle stress now?
• What do evenings feel like without alcohol?

This mindset removes deprivation and replaces it with curiosity.

The Changes People Don’t Expect…

One of the more subtle changes people see is an improvement in their emotional tolerance.

Without alcohol, you’re forced to sit with your feelings for longer – not the most enticing thought because quite predictably, this feels worse, but clinically, this is how you build up your emotional resilience.

You will find:

• You can feel stressed and still cope
• You can feel awkward socially and survive it
• You can end a hard day without reaching for it

So, the more you begin to trust yourself, the more you will fell back in control and less likely to find yourself in a binge.

Why February Is More Important Than January

From a psychological standpoint, the most important work actually happens after Dry January ends.

People who maintain their progress tend to reintroduce alcohol deliberately, which is their choice.

They can decide:

• When they’ll drink
• How much feels good rather than numbing
• What role alcohol will and won’t play in their life

Someone can now feel their control is restored.

Just Change One Thing

The people who feel most transformed usually just keep one small change from January. It could be alcohol-free weekdays, no drinking at home, a new evening wind-down routine or better sleep boundaries.

This matters because it tells the brain: nothing snapped back. This wasn’t a pause. It was a recalibration.

If you binge after Dry January, it doesn’t mean you’ve failed, it doesn’t mean you lack discipline and it doesn’t mean the month was pointless.

It usually means alcohol was still doing emotional work that hasn’t been reset yet.

If you need to talk…

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties. 

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post Dry January…what changes when you stop using it appeared first on PVD Psychological Associates.

The start of a new year often brings mixed emotions. For some, it feels hopeful and motivating but for others, it can be filled with anxiety and self-doubt. The pressure to “do better this year” can feel like the world on your shoulders, especially if previous goals have ended in disappointment.

But when approached with planning, goal setting can be a powerful tool for improving mental health. Clear, realistic goals can provide structure, direction and control which are three things that anxiety and depression often take away.

The key is not setting more goals, but setting the right ones, in the right way.

Why the unknown fuels anxiety and low mood

When life feels vague or directionless, your mind can fill in the gaps with worry or doom filled thoughts. Depression, on the other hand, can make the future feel pointless or overwhelming, leading to avoidance and zero action.

But a well-defined goal acts as an anchor. It gives the brain something concrete to work towards instead of endlessly checking for threats or reasons to disconnect. Even small goals can reduce the noise going on in your head by answering a basic question the brain is constantly asking: What am I doing next, and why?

This sense of direction can be calming. It creates predictability, which the nervous system finds reassuring.

Goals create power, not pressure

A lot of people associate New Year’s resolutions with failure. This usually happens when goals are unrealistic, vague, or driven by self-criticism rather than self-care.

Healthy goal setting is different because it focuses on progress over perfection. When goals are broken into manageable steps, they can spark motivation. Each small action completed sends a signal to the brain: I can do things. I am moving forward.

This activity is especially important for people experiencing depression. Low mood often comes with feelings of helplessness or being stuck. Achievable goals gently challenge those beliefs and replace them with real world evidence of competence and capability.

The mental health benefits of intentional goal setting

When goals line up with personal values rather than expectations, they can support mental health in several ways:

• Reduced anxiety by using planning and structure
• Improved mood by creating a sense of purpose and achievement
• Better self-esteem by following-through on realistic commitments
• Greater emotional regulation as routines support sleep and balance
• Less procrastination by giving the mind something constructive to focus on

Importantly, these benefits don’t need dramatic life changes. Small, meaningful goals often have a greater impact than ambitious but unsustainable ones.

When goal setting becomes too much

For some people, thinking about the future triggers anxiety rather than relief. Past failures, trauma, burnout, or perfectionism can make goal setting feel threatening.

This is where professional support can be particularly helpful.

A clinical psychologist understands not only how goals work, but also why they sometimes don’t. Emotional blocks, unhelpful thinking patterns, and nervous system responses can all interfere with motivation.

Without addressing these underlying factors, even the most well-intentioned goal can become another source of stress.

How a Clinical Psychologist can help

Although people often think of therapy as focusing only on problems or symptoms, Clinical Psychologists are trained to support change, growth, and direction as well.

In the context of goal setting and life planning, a psychologist can help by:

Confirming what actually matters
Lots of people set goals based on comparison, pressure, or guilt, but a psychologist helps identify values and priorities, so goals feel meaningful rather than fake.

Identifying mental health barriers
Anxiety, depression, ADHD, trauma, or burnout can all affect motivation and consistency. Understanding these patterns stops you blaming yourself and allows for realistic planning.

Breaking goals into manageable steps
You probably want to avoid large goals, so psychologists can help you set up changes in a way that feels achievable and safe.

Challenging unhelpful thinking
Perfectionism, fear of failure, and the all-or-nothing thinking often ruins progress. Therapy helps loosen these patterns and replace them with more balanced thinking.

Building accountability without shame
Rather than relying on pressure or willpower, a psychologist helps create supportive systems that will encourage you to follow through with the actions.

This kind of work will feel less like traditional therapy and more like coached self-development, but it’s all backed by science.

Approach the new year in a healthy way

The most mentally supportive resolutions are about supporting yourself, not fixing yourself.

Instead of asking, What should I improve? a more helpful question might be, What would make my life feel calmer, steadier, or more meaningful this year?

Working with a clinical psychologist can help ensure that goals are realistic and aligned with your mental health, not working against it.

2026 doesn’t need reinventing but it does offer an opportunity to bring intention and focus into the months ahead.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties. 

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post New Year’s Resolutions and Mental Health appeared first on PVD Psychological Associates.

This experience is incredibly common. In fact, there is a recognized condition called Seasonal Affective Disorder (often shortened to SAD) in which mood changes happen alongside the change in seasons. Even if you don’t meet the clinical criteria for SAD, winter can still have an impact on your mental health.

So, why does this happen and what can help?

Why Winter Affects Mental Health

There are several reasons winter can influence your mood:

1. Reduced Exposure to Natural Light
   Sunshine plays a key role in regulating our internal clock and supporting emotional balance. Less daylight can disrupt melatonin and serotonin levels which are the chemicals that affect sleep and mood.

2. Not Socializing
   Colder weather and darker evenings often mean fewer catch ups with your friends and less time outdoors. Rest is important but a lack of interaction with people can increase feelings of loneliness or isolation.

3. Changes in Routine
   Shorter days can make it harder to maintain your regular habits such as exercise, healthy meals or hobbies, all of which support wellbeing.

4. Pressure Around the Holiday Season
   For some, holidays bring joy. For others, they are a time of sad memories or financial strain. These can contribute to sadness, feeling overwhelmed, or even anxiety about coping through the season.

But there are effective tools that can help.

Working with a clinical psychologist during the winter months can be especially valuable.

But here are some practical strategies you can begin today…

Even without therapy, there are habits that may help support your wellbeing during winter.

1. Get outside in the daylight whenever possible because morning light is especially helpful for regulating your mood.
2. Follow a consistent sleep schedule because irregular sleep affects your mood, energy, and anxiety levels.
3. Move your body daily. This could be yoga, a short walk, stretching, or full workouts, it’s whatever feels manageable for you.
4. Stay socially connected. Coffee with a friend, joining a group activity, or video calls can reduce feelings of isolation.
5. Plan things to look forward to. Even small pleasures like visiting your favourite place or taking up a new hobby.

Remember: Small, repeatable steps create meaningful change.

Therapy offers a safe space to understand what you’re going through and develop strategies that help you feel more grounded, calm, and resilient for the long term.

If you or someone you know is finding this season especially difficult, reaching out could be the first step toward feeling lighter and more in control.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties. 

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post Why Winter Can Affect Your Mood and How to Get Through It appeared first on PVD Psychological Associates.

Burnout is more than feeling tired or stressed. It’s a state of emotional, physical, and mental exhaustion caused by prolonged and unmanaged pressure. Taking meaningful time off—especially during natural breaks like holiday periods—can play a powerful role in preventing burnout and restoring balance.

What Does Burnout Look Like?

Burnout doesn’t look the same for everyone. Your role, responsibilities, and environment shape how it can show up.

Burnout in Shop Floor or Front-Line Workers

Front-line workers often face a different kind of stress; fast paced jobs, lots of customer interaction, physical labour, and limited control. For these individuals, burnout may look like:

• Overwhelming fatigue and low motivation
• Increased sickness absence or difficulty getting out of bed
• Feeling invisible, undervalued, or replaceable
• Heightened anxiety around performance or job security
• Loss of patience with customers or colleagues

Front-line workers often experience emotional and physical burnout rooted in lack of control or ongoing demands.

Burnout in CEOs or Leaders

People in senior leadership roles often carry invisible pressure. They make decisions affecting teams, financial stability, and long-term strategy. For CEOs or business leaders, burnout can look like:

• Emotional detachment from work they once enjoyed
• Difficulty switching off, even outside working hours
• Irritability or impatience with staff and decisions
• Reduced creativity and problem-solving ability
• Feeling empty despite their success

Some leaders also struggle with the belief that rest equals weakness or irresponsibility. This internal pressure keeps them operating at full capacity long past healthy limits.

Why Taking Time Off Helps

Time away from work allows the brain and body to calm down and move into “recovery mode.” When we’re under pressure, our nervous system remains on, keeping us alert and ready to respond. While useful in short bursts, remaining in this state long-term will affect your mental and emotional energy.

How a meaningful break might affect you:

• Reduces stress hormones like cortisol
• Improves sleep quality
• Gives the brain space to process and reset
• Restores emotional regulation and patience
• Reconnects you with life outside work: relationships, hobbies, nature, and rest

How Therapy and Strategies Can Help

Rest on its own isn’t always enough. Sometimes burnout becomes a pattern, tied to perfectionism, people-pleasing, identity, or workplace pressures. In these cases, therapy can help individuals rebuild healthier rhythms and boundaries.

Some strategies that may support recovery include:

1. Cognitive Behavioural Therapy (CBT)
   Helps identify unhelpful thought patterns such as:
   “I can’t stop or everything will fall apart” or “My job is who I am.”
   Learning to challenge and replace these beliefs can reduce pressure and anxiety.

2. Mindfulness and Somatic Techniques
   Grounding techniques, breathwork, and nervous-system regulation can lower stress responses and help people reconnect with the present moment rather than being on autopilot.

3. Boundary Setting and Work-Life Planning
   Learning how to say no, delegate, or define realistic expectations prevents overload and protects energy.

4. Values-Based Therapy Approaches (ACT)
   Sometimes burnout stems from being disconnected from meaning or purpose. Therapy can help individuals reconnect with what matters most, guiding more intentional work choices rather than reactive effort.

What Transformation Can People Expect?

With time off and support, many people experience a shift from survival mode to a more grounded and fulfilling life and work. Clients say they feel:

• More energy and motivation
• Improved emotional resilience
• Clearer decision-making and problem solving
• A better sense of purpose and enjoyment
• Healthier relationships at work and home
• Better balance between achievement and wellbeing

Resting is actually investing in your long-term wellbeing, performance, and mental health.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties. 

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post Why Taking Time Off During the Holiday Period Can Help Prevent Burnout appeared first on PVD Psychological Associates.

Practicing mindfulness and gratitude can help you work through these challenges with greater emotional balance and compassion. If you are open to learning to respond, rather than react to people and situations, you can get on track for learning to manage your emotions and manage your outcomes better.

Why Gratitude and Mindfulness Are Important

Mindfulness is the ability to stay present, being fully aware of your thoughts, feelings, and surroundings without judgment. During the holidays, when our schedules are full and it’s easy to lose your cool, mindfulness can help prevent overwhelm creeping in and help you regulate how you respond to stress.

Gratitude, on the other hand, moves your focus from what’s difficult or missing to what’s meaningful or positive. Gratitude practice is about balancing your emotions, so the things that usually feel challenging don’t take over.

Used together, mindfulness and gratitude can:

1. Reduce anxiety and emotional reactivity
2. Help you maintain personal boundaries
3. Strengthen empathy and understanding
4. Increase emotional resilience
5. Support healthier communication with others

These skills encourage you to approach the holiday season with intention rather than habit.

How to Navigate Family Conflict

Family relationships can bring comfort, but they can also trigger old patterns of behavior. Mindfulness can give you a moment of space between what you feel and how you react. Instead of reacting immediately, you can pause, breathe, and decide how you want to show up.

Here are some simple strategies:

1. Pause Before Responding – If you notice your stress levels rising, take a deep breath before replying. A few seconds of regulation can prevent arguments, defensiveness, and misunderstandings.
2. Practice Non-Judgment – Conflict doesn’t always come from what happens, but from the meaning we attach to it (the emotions). Mindfulness helps you notice what’s happening without taking it personally or letting it upset you.

For example, instead of thinking:
“They always criticize me.”
Shift to:
“I notice their comment has made me uncomfortable. I don’t need to be defensive.”

1. Set Healthy Boundaries – Boundaries are not walls; they’re guidelines that protect your emotional wellbeing. This might look like:

• Limiting time spent in emotionally draining conversations
• Stepping away from situations that escalate
• Saying “No” gracefully when needed

When you clearly and calmly tell people what you’re comfortable with, it helps everyone get along better and prevents misunderstandings.

Supporting Family Members Who Struggle

Just as you may feel emotional strain during the holidays, others may have their own challenges. Mindfulness and gratitude can help you remain patient and empathetic when supporting others.

Ways you can help include:

• Listening without trying to fix – sometimes validation is more powerful than solutions.
• Offering emotional space – not everyone is ready to get involved in celebrations. Allowing choice and flexibility helps reduce pressure.
• Modelling calm behaviour – when you stay calm, it can help other people calm down too.

Remember: Helping others doesn’t mean sacrificing your own mental health. Support each other but you must have boundaries.

Therapy and Emotional Strategies for a More Peaceful Season

Sometimes memories or unresolved emotions make the holidays feel more challenging. Therapy can provide tools, space, and guidance to work through triggers and patterns, so the season becomes less overwhelming.

Common therapy-based strategies include:

• Cognitive Behavioural Therapy (CBT) – used to challenge negative thinking patterns and reduce emotional reactivity.

• Acceptance and Commitment Therapy (ACT) – used to help you accept what can’t be changed while committing to meaningful values-based behaviour.

• Mindfulness-based practices and grounding techniques – used to calm the nervous system and reduce stress responses.

• Compassion-focused therapy – used to support forgiveness, gentleness, and emotional healing towards yourself and others.

What Transformation Is Possible?

When individuals practice mindfulness and gratitude consistently, the changes can be profound.

People often notice:

1. They have more emotional stability and less overwhelm
2. They feel greater compassion for themselves and others
3. They’re level of communication improves so have healthier relationships
4. They feel a sense of peace, even when situations aren’t going that well
5. They have the ability to enjoy the present moment rather than replaying the past or anticipating conflict

If you find this time of year emotionally challenging, you can create a holiday season that isn’t full of stress and arguments, but one that’s calm.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties. 

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post How to Stay Calm During the Holiday Season appeared first on PVD Psychological Associates.

What parents often feel

As a parent you may notice some signs and experience worries such as:
● “My teen seems constantly anxious about grades, friends, the future. I don’t know how to help.”
● “They’re overwhelmed by everything and shut down or lash out, and part of me wonders if I’m doing something wrong.”
● “They’re on their phone, comparing themselves to others, never relaxing, and I worry about their sense of identity and self-worth.”
● “We try to talk but every conversation ends in an argument or ‘I don’t care’ or ‘just leave me alone’.”
● “I feel like I need to do more; more monitoring, more support, more pushing but I’m exhausted, and it’s not making things better.”
● “The stakes feel so high: college, social standing, success. And I’m scared they’re drowning, that we’re all drowning.”

These are real and valid concerns. Teenagers are facing more than ever: academic pressures, social comparison, identity exploration, family transitions, technology overload and future uncertainty. For you as parents, that can feel like a tug-of-war between wanting to protect and wanting to step back; between wanting your teen to succeed and worrying you’re adding to the pressure.

What we can offer: solutions and support

At PVD Psychological Associates we believe pressure on teens can be eased with three core approaches: understanding the problem, equipping your teen (and you) with tools, and creating supportive structures at home and in therapy. Here’s how:

1. Understand what’s driving the pressure
Getting to the root of what’s overwhelming your teen is critical. This might include anxiety about performance, perfectionism, difficulty managing transitions, identity issues, or underlying mental-health concerns such as depression or ADHD. Our practice provides neuropsychological testing (for ADHD, ASD, executive functioning) and diagnostic clarification which can pinpoint if there are underlying conditions contributing to the pressure.
By identifying what is really at play we can avoid one-size‐fits‐all responses and create a tailored plan.

2. Equip your teenager (and your family) with evidence-based therapies
Once we understand the issues, we use evidence-based therapies such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behaviour Therapy (DBT) and mindfulness-based techniques.

These help your teen:
● recognize and challenge unhelpful thoughts (e.g., “If I don’t top the class I’m a failure”)
● build skills to manage emotions, regulate stress and respond rather than react
● clarify their values and goals so success means their version, not just an external standard
● create healthy habits around downtime, digital boundaries and self-care

We also offer family therapy and can work with you as a parent to help you understand what your teen is experiencing, strengthen communication, set healthy boundaries and reduce the feeling of “us vs them”.

3. Create a supportive, realistic environment
Therapy is one pillar but life happens in the home, school and social world. Some practical ways we help you implement the change:

● Help your teen establish realistic expectations (rather than perfect) and to understand that setbacks are part of growth.
● Work with your teen to build a schedule that includes rest, play and genuine downtime, not just cram sessions after school.
● Support you in having open conversations with your teen about how they feel (not just grades) without judgment.
● Help you as a parent recognize when you need to step back vs step in, encouraging independence yet offering structure and support.
● Assist in identifying when the pressure is too much and it’s time to bring in professional support as opposed to hoping it will just “resolve by itself”.

How PVD Psychological Associates makes a difference

At PVD Psychological Associates we offer:

● A collaborative treatment plan: we check in with both teen and parent about what’s working and adapt as needed.
● Inclusive, affirming care: we are certified as an LGBTQ Safe Zone practice and provide gender-affirming therapy, which means any teen, no matter how they identify, can feel safe in exploring their pressures and challenges.
● Online and in-person therapy options across Rhode Island (and for PSYPACT states).

What you can do right now

You don’t have to wait until things fall apart. Here are actionable steps you can take this week:

● Set aside a time (30 minutes) to ask your teen how they are really doing and listen without immediate judgment or solutions.
● Identify one non-negotiable “yes” for downtime each day (e.g., 45 minutes without screen, or a walk together) to reduce pressure and create space.
● If you notice your teen frequently says “I’m fine” but you suspect they are not, consider whether an assessment or professional consultation might uncover hidden stressors (ADHD, anxiety, executive-function struggles).
● Make a family meeting about expectations: what pressures are being placed on your teen (academic, social, digital) and how you as a family can re-frame them.
● If you as a parent feel you’re constantly reacting (worrying, nagging, micromanaging) rather than supporting, consider your own brief consultation to reflect how your responses might support or intensify the pressure.

As a parent you’re not alone in wanting to shield your teen from the weight of expectations, while helping them grow into competent, resilient young adults. The journey between these two goals can be fraught but it’s entirely possible with the right support.

At PVD Psychological Associates we believe that reducing pressure on teenagers means working with the whole system: the teen, family and environment and offering therapies that make a real difference. If you recognize the strain in your home, reach out and schedule a call with us.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post How Can We Help Reduce the Pressure on Our Teenagers? appeared first on PVD Psychological Associates.

The World Health Organization reported in September that, “More than 1 billion people are living with mental health disorders”. This puts it into perspective

Anxiety Disorders

Anxiety disorders are the most prevalent category of mental health conditions. These disorders involve strong feelings of fear, worry or unease that continue long after the real threat has gone or may never have even been there. Within this category we find generalized anxiety disorder or GAD, panic disorder, social anxiety disorder and phobias. Data from late 2024 shows that anxiety disorders and depression remain the most common issues seen across all ages. In 2024 for example GAD was the most common primary mental health diagnosis in one data set making up over 14% of cases followed by unspecified anxiety.

Depression and Mood Disorders

Major depression is another widespread concern and a leading cause of long-term disability worldwide. In the United States around 8% of adults experience a major depressive episode each year and approximately 19% experience an anxiety disorder. Mood disorders also include conditions such as bipolar disorder where people experience shifts between low moods and elevated moods. Broadly speaking, the combined burden of anxiety and mood disorders is immense.

Obsessive Compulsive Disorder

Obsessive compulsive disorder or OCD is less common than anxiety or depression but still affects a notable number of people. Around 1% of people are affected each year and approximately 2% experience it at some point in their lives. OCD involves unwanted repetitive thoughts or urges as well as ritualized behaviors aimed at reducing anxiety. It often starts in childhood or adolescence and can persist into adulthood for many.

Post Traumatic Stress Disorder and Other Related Conditions

PTSD is another significant condition that can develop after someone experiences a traumatic event like an accident, violence or disaster in their life. While it may not be as common as anxiety or depression it remains a major concern for many who have experienced trauma. It’s usually grouped with anxiety or mood disorders but deserves special attention because of the clear link with stressful life events.

Disorders in Children and Young People

Mental health disorders often begin at an early age. In the United States, data from 2022-2023 by the CDC show that in children aged 3 to 17, anxiety disorders affected around 11% of them, while behavior disorders affected around 8%, and depression about 4%. That amounts to millions of children across the country dealing with emotional or behavioral challenges. Early intervention and support are crucial in helping young people thrive.

Personality Disorders

Personality disorders refer to long lasting patterns in how people think, feel and behave. One example is borderline personality disorder or BPD. People with BPD often experience intense emotions and concerns about self-worth. Some deal with other problems such as mood, anxiety or eating disorders and sometimes substance use.

How Many People Will Face a Mental Health Disorder in Their Lifetime?

It may surprise you to learn that mental health disorders are incredibly common over the course of a lifetime. A major study by The Lancet Psychiatry, showed that about half of all people around the world will experience at least one mental health disorder by age 75. That means mental health care and understanding is something that touches almost everyone at some time.

Why Understanding You Are Suffering Matters

 If you are experiencing worry or low mood, there are other people with similar experiences out there. Effective treatments exist including talking therapies, medication, support groups or combinations of these. Some services work together to provide the best treatment for people.

If you have questions or are wondering if something you are feeling might be a mental health concern, we are here to help. Our team is experienced, compassionate and committed to guiding you toward a path of healing.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post What Are the Most Common Mental Health Disorders? appeared first on PVD Psychological Associates.

Organizations and managers who act with transparency and fairness can reduce this uncertainty and help employees feel more secure. This will lead to happier employees shown through better performance, lower staff turnover and greater trust in their leaders.

1.Threat to basic needs and stability

At a psychological level one of our core needs is for stability and predictability and we need to know roughly what lies ahead. When job security is threatened that sense of safety is undermined. People begin to worry about how they will pay the rent or mortgage or even how they will feed their family. When those basics are at risk, stress ensues.

2. Uncertainty breeds overthinking and anxiety

When we don’t know what will happen we tend to imagine the worst. We replay possible scenarios over and over in our minds and that level of overthinking is stressful. It often causes anxiety, difficulty sleeping, trouble concentrating and mood swings. Our brains are naturally wired to look for threats, but job insecurity triggers, threaten our thinking.

3. Loss of control

Feeling in control over your work situation really offers reassurance in your job role. But when decisions are made behind closed doors, or when changes loom (for example reorganizations, mergers, layoffs) with little communication, people feel utterly powerless. That sense of helplessness then adds to stress.

4. Reduced self-esteem and identity threat

For many people, they feel their job is part of who they are. So, losing a job or believing that it could happen threatens that identity. Also, people sometimes internalize insecurity, thinking “Am I not good enough?” or “Maybe I’ll get the blame.” That undermines confidence and increases psychological vulnerability.

5. Overspill from work to home

Stress at work doesn’t stay at work. When someone is constantly worried about their job they often carry that anxiety home affecting their family life, health (sleep, eating, immune system), and relationships. Over time this can lead to burnout, depression or chronic anxiety.

There is research to back this up: for example, in a large US-study greater perceived job security was strongly associated with lower risk of psychological distress and anxiety. Also, more than half of US workers say job insecurity has had a significant impact on their stress levels.

What Managers and Businesses Can Do To Help

Since insecurity is a major stressor it’s in the best interest of both employees and employers to reduce it wherever possible. Here are some examples of interventions at managerial level that have good evidence of working.

1.Transparent communication

One of the strongest support mechanisms is regular, honest communication. When businesses are open about their plans, challenges, what’s known and unknown, employees are less prone to imagine the worst. Even if there might be difficult news ahead, knowing that helps people mentally prepare.

2. Active listening and empathy

Managers who take the time to listen attentively to employees’ worries and acknowledge them help reduce feelings of isolation and anxiety. By showing empathy a manager helps the person feel heard and supported.

3. Clear roles and feedback

When people understand exactly what their responsibilities are and what’s expected of them and how well they’re doing, there is less room for anxious uncertainty. Realistic goals that clearly communicate help.

4. Job flexibility

Allowing some flexibility (hours, location, scheduling) helps employees manage stress in their lives outside work. It can give a sense of greater control which helps buffer insecurity. Research shows, flexibility and perceived job security together have lower odds of causing serious psychological distress.

5. Training, upskilling, and professional development

If employees feel they are learning and growing and their skills are valued and can transfer elsewhere, this gives them a fallback. Being able to adapt to change also reduces fear. Managers can invest in training or create opportunities for internal progression.

6. Psychological safety and support

Creating an environment where people feel safe to express doubts, fears, or ask questions without fear of negative consequences helps a lot. Also providing access to mental health support (counselling, employee assistance programmes) or peer support. “Safety” isn’t just physical but also emotional.

7. Monitor workload and avoid overloading

Ironically, job insecurity often coexists with people doing more than before, hoping to prove themselves. That can lead to burnout. Managers need to watch for overload by redistributing tasks and making sure employees take rest periods.

How Businesses Can Help

It’s not just in the lap of the managers to sort these issues out. Businesses as a whole can adopt policies and culture change that reduce job insecurity as a chronic issue. Some strategies to consider:

● Strategic planning and forecasting clearly so potential threats (market downturns, automation, outsourcing) are anticipated and discussed. This allows preparation and reduces surprise.

● Stable contract policies where possible. While sometimes temporary or short-term contracts are necessary, over-reliance on them fuels insecurity. Offering clearer paths from contract to permanent employment can help.

● Supporting alternative roles: when change is necessary, help staff transition to other roles rather than just abruptly moving them. Retraining, redeployment.

● Fair and transparent performance reports: decisions about retention, promotion or redundancy can be clearly linked to observable criteria and communicated properly.

● Building resilience in the organization: companies that invest in culture, wellbeing initiatives, mental health awareness and encourage peer support and buddy systems tend to cope better when uncertain times arrive.

What Employees Can Do (Even If Employers Are Slow To Act)

Although the main responsibility lies with organizations and managers, there are things individual workers can do to reduce the impact of insecurity:

● Ask for clarity where possible: ask about likely future plans, how long a contract is expected to run, what criteria are used for retention or restructuring.

● Build up skills and networks so you have options. This might include keeping your CV up to date, staying connected in professional communities and training.

● Practice stress management: mindfulness, exercise, sleep, talking to friends or a therapist.

● Reframe your mindset when possible: uncertainty is part of modern work but viewing it as a challenge rather than just a threat can sometimes shift emotional responses.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post How and Why Job Insecurity Causes Stress appeared first on PVD Psychological Associates.

Understanding the psychology behind emotional eating can help people recognize what’s really going on beneath the surface — and begin to find healthier ways to cope.

What Is Emotional Eating?

Emotional eating is the act of using food to soothe or suppress negative emotions. These can include stress, sadness, loneliness, boredom, anger, or even fatigue. It often happens unconsciously and with little awareness of what’s driving the urge to eat.

This isn’t the same as feeling hungry after a long day or enjoying food in social settings. Emotional eating is usually disconnected from physical hunger. A person might reach for snacks even after they’re full or feel an urgent need to eat in response to a feeling, not a biological need.

Why Do We Emotionally Eat?

From a psychological perspective, emotional eating often begins as a form of self-soothing. Food provides comfort, familiarity, and sometimes even distraction. For some, it’s a way to avoid difficult thoughts or emotions and it can be linked to childhood experiences or learned behaviours.

Here are some common psychological triggers:

1. Stress: When we’re stressed, the body releases cortisol – a hormone that can increase appetite and cravings for high-fat, high-sugar foods. Over time, this stress-eating pattern can become a habit.
2. Emotional avoidance: Food can act as a buffer against uncomfortable emotions. Instead of feeling sadness or anxiety, a person may eat to “numb” those sensations.
3. Reward systems: The brain releases dopamine (the feel-good chemical) in response to pleasurable experiences, including eating. This reinforces the behaviour, making us more likely to repeat it.
4. Conditioned habits: Many of us were rewarded with sweets as children or comforted with treats when upset. These associations can carry into adulthood, becoming deeply ingrained.

How Emotional Eating Affects Mental Health

While food might bring short-term relief, emotional eating can lead to a cycle of guilt, shame, and low self-esteem. After eating, especially in large quantities, a person may feel regret, frustration, or even self-disgust. This emotional fallout can trigger further eating — and so the cycle continues.

But over time, this pattern can contribute to more serious concerns, such as:

1. Disordered eating: Repeated emotional eating may develop into binge eating behaviours, which can be hard to control.
2. Low mood and anxiety: Feeling out of control around food can erode self-confidence and increase emotional distress.
3. Body image issues: Weight changes and feeling unhappy with appearance can intensify emotional struggles and contribute to a negative self-image.

The Physical Impact

Beyond the mind, emotional eating can have physical effects too. When the body is regularly fed in response to emotions rather than hunger, it can lead to:

1. Weight gain: Eating more than the body needs — especially foods high in sugar and fat — often leads to gradual weight gain.
2. Digestive issues: Overeating or eating quickly can cause bloating, discomfort, and poor digestion.
3. Increased health risks: Long-term emotional eating has been linked to higher risks of conditions like type 2 diabetes, high blood pressure, and heart disease.

It’s important to note that not everyone who emotionally eats will experience these issues, but the risks do increase when the behaviour becomes habitual and chronic.

Breaking the Habit

Understanding the emotional roots of eating habits is the first step towards any kind of change. People often try to “fix” emotional eating through diet plans or food restrictions, but these rarely address the underlying issue, which are the emotions themselves.

Here are some supportive strategies worth considering:

Increase your emotional awareness

Begin by noticing when and why the emotional eating happens. Keeping a journal can help identify patterns like what emotions were present, what triggered them, and what the food was trying to “fix.”

Find alternative ways of coping

Once triggers are recognised, it’s possible to explore healthier coping mechanisms. These might include walking, journaling, deep breathing, calling a friend, or practising mindfulness.

Practice mindful eating

Slowing down and eating with intention can help reconnect with physical hunger and fullness cues, making it easier to distinguish emotional hunger from physical need.

Be self-compassionate

Emotional eating is not a sign of weakness or failure. it’s a learned response to distress. Treating yourself with kindness, rather than judgment, is crucial for change.

Seek professional support

If emotional eating feels out of control, working with a clinical psychologist can help identify the root causes and build long-term strategies for change that are best for you.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post The Psychology Behind Emotional Eating – And How It Affects Us appeared first on PVD Psychological Associates.

Let’s be clear, this isn’t just about kids zoning out on tablets or teens being hooked on TikTok, adults are in this too. What we’re facing now isn’t just distraction, it’s addiction and behavioral addiction that mimics what we see with gambling or compulsive eating. The brain doesn’t differentiate between social media and gambling for example, it cares about the reward it gets from using it.

What Is Screen Addiction?

Screen addiction is compulsive, especially with repetitive screen use that interferes with daily life. It’s as easy as “just one more episode,” and four hours disappear. You check your phone for one email, and suddenly you’re deep into a Facebook rabbit hole instead. For kids it’s even more addictive, just sitting down with a video game can turn into hours given half the chance. It’s important to remember, the refusal to go out and play and ignoring you isn’t laziness, it’s actually a neurological loop.

The brain gets hits of dopamine when we scroll, tap, swipe, or “win” something…likes, messages, coins in a game. Over time, we develop tolerance, crave the stimulation, and feel anxious or irritable when we don’t get it.

Kids, Screens, and Mental Health

In children, the signs are often dismissed as “just being a kid.” But here’s what we see in clinical practice:

Meltdowns when the tablet is taken away
Lack of interest in offline play
Sleep disruption from screen exposure before bed
Lower frustration tolerance
Delays in attention span and social development

Emotional regulation –  kids who depend on screens to soothe themselves miss critical chances to learn how to cope with boredom, frustration, or sadness in healthy ways.

This doesn’t mean no screens ever, it means teaching kids how to use technology consciously, not compulsively. That requires us, the adults, to set the tone.

Adults Aren’t Immune

Let’s stop pretending this is just a youth problem because adults are in just as deep, if not deeper. Nowadays we take our phones to the bathroom, we scroll through dinner, we pick up the device before we pick up our kids.

Ands the consequences of this? Heightened anxiety, difficulty focusing, poor sleep and a constant sense of being “on,” yet somehow never caught up.

And perhaps the most worrying thing is we model these behaviors to our kids.

If they see us choosing a screen over eye contact, if they see our attention glued to a device more than to them, they internalize what matters. Kids don’t do what we say. They do what we do.

How Many Hours Is Too Many?

The most common question we hear is, “How many hours is too many?” Honestly, it depends.

A child could spend an hour watching an educational video and walk away better for it. An adult could spend 15 minutes doomscrolling and feel worse about their life. So, the better question is:

“How do you feel after you use your screen?”
“Are you using it intentionally—or reflexively?”
“What’s getting pushed aside while you’re online?”

That’s where the conversation shifts from time management to mental health.

How Do We Treat This Problem?

We now treat compulsive screen use using behavioral addiction models, not just time limits. That means we explore triggers, cravings, emotional payoffs, and withdrawal symptoms.

It’s the same approach we use with food addiction, compulsive shopping, or gambling. Because the neurological patterns are nearly identical.

We teach regulation and help rebuild emotional awareness. And we create systems to help people reconnect with what really matters.

What You Can Do

Whether you’re a parent, teacher, spouse, or individual trying to regain control, here’s what we recommend:

1. Audit your use: Keep a log of when and why you reach for a screen.
2. Replace before you restrict: Add offline joy before removing online distraction.
3. Create device-free zones: Start with meals, bedrooms, and car rides.
4. Model what you want to see: Your behavior speaks louder than any rule.
5. Talk about it: Normalize the conversation around screen use and mental health.

If a child or adult is showing signs of distress, withdrawal, or dysfunction related to screen use, it’s okay to seek help. Therapy can help and does work. Family coaching also works.

If you’re noticing compulsive screen use in your home, you’re not failing by the way.

*All conversations with our team are strictly confidential.

PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.

We also see clients for a range of other issues.

If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.

The post What Screen Addiction Is Really Doing to Mental Health appeared first on PVD Psychological Associates.