Life By Design Therapy

  I used to follow all the “morning routine” tips. Wake up early, drink water, make a list, go for a walk… But no matter how consistent I was, the overwhelm never really went away. That’s because the problem wasn’t my routine, it was how my nervous system was carrying unprocessed stress underneath it all. If your daily habits aren’t helping you feel more grounded, it’s not because you’re doing it wrong. It might be because your body doesn’t need more structure. It needs more safety. This post breaks down why your current routine might not be working, and what actually helps when overwhelm is rooted in your nervous system , not your schedule. You don’t need to push harder. You need a rhythm that holds you with care. 💛 https://www.lifebydesigntherapy.com/

  I used to think I could outthink my anxiety, if I just analyzed it enough, I’d find a way to make it disappear. But the truth is, before we can calm our minds, we have to help our bodies feel safe. Anxiety isn’t just in our thoughts; it’s stored in our nervous system. Before trying to think your way out of anxiety, your body needs to feel safe. Small, simple practices can help. 👉 Grounding exercises : When anxiety takes over, it often pulls us into the future, worrying about what might happen, replaying worst-case scenarios, or feeling overwhelmed by uncertainty. Grounding exercises help bring you back to the present moment by reconnecting you to your body. 👉 Breathwork –When we feel anxious, our breathing naturally becomes shallow and fast. This signals to the brain that something is wrong, reinforcing the stress response. Breathwork is a way to interrupt this cycle and bring us back to a state of rest. 👉 Movement :  Anxiety doesn’t just live in the mind, it shows up...

  Allow yourself a moment to tune into the present. 🌿 This quick grounding exercise, will guide you through a simple technique to calm your mind, settle your body, and bring you back to the here and now. You deserve this moment of peace. Pause, breathe, and reset. Save this for when you need a moment of calm.🌟 For more calming techniques you can incorporate into your daily routine, download our free eBook, The Mind-Body Toolkit. You can find the link to download in our bio! https://www.lifebydesigntherapy.com/

  We’ve all been there: your to-do list is growing, your phone won't stop buzzing, and your mind is already ten steps ahead of your feet. Whether you are navigating a high-pressure career, the mental load of parenting, or a demanding semester, it’s easy to feel like you’re floating somewhere above your own life. When the world feels like too much, you don't need a complicated plan. You just need to come back to the center. At Life By Design Therapy ™, our therapists support clients in moving from "survival mode" back into their bodies. We often see that the most effective way to quiet a racing mind is to give the nervous system a direct signal of safety. Here are 5 grounding tools to help your nervous system find its way back to calm: Start by letting your body orient. Take a second to look around the room and notice where you are. Feel the ground supporting you. Notice the literal connection between your feet and the floor. Use your breath to signal safety. A sl...

  This is something I see come up again and again in my work with couples. One partner feels stuck, unmotivated, disengaged, or emotionally checked out. The other partner feels frustrated, overwhelmed, and increasingly alone in carrying the emotional weight of the relationship. Whether one partner isn’t working or they’re just not showing up emotionally, it can feel confusing and painful, especially when they’re physically there but emotionally unreachable. Read More https://www.lifebydesigntherapy.com/blog/how-to-not-lose-yourself-when-supporting-an-unmotivated-partner

  I used to think staying informed meant constantly keeping up with the news, but I’ve learned that there’s a difference between awareness and overload. The more we expose ourselves to a nonstop flow of upsetting headlines, the harder it becomes for our nervous system to regulate, leading to heightened anxiety, emotional exhaustion, and even a sense of hopelessness. Setting boundaries with news and social media isn’t about ignoring reality; it’s about protecting your mental and emotional well-being so you can stay engaged without burning out. Here are some practical ways to set these boundaries… 🔹 Check the news at set times instead of throughout the day – Instead of letting news updates flood your entire day, try scheduling specific times to check reliable sources. For example, you might choose to check in once in the morning and once in the evening, rather than refreshing your feed constantly. 🔹 Unfollow accounts that spike panic rather than provide thoughtful information – ...

  If you don’t gently close your workday, it keeps following you into your nights and your body. You leave work, but your nervous system stays braced and alert. Whether you are a student, a parent, or a high achiever, that internal "on" switch can feel impossible to flip. That’s why rest feels so hard. Your body never fully rests when it’s still waiting for the next task. But rest is something you practice. It’s not for "someday" or just for vacation. It’s a skill for every single evening. Your body learns safety through repetition. At Life By Design Therapy ™, our therapists support you in finding your way back to a state of softening. We often see how small, intentional shifts can retrain a nervous system that has forgotten how to be still. Try these four gentle ways to unwind tonight: Choose a daily stop-time. Change clothes right away. Take 10 slow breaths. No screens in the last 30 minutes. Your body can begin to soften. Remember: How you end your day teaches y...

  When the weight of the world feels overwhelming, it’s easy to get stuck in a cycle of anxiety and helplessness. But taking a moment to reflect can help you process what’s weighing on you and find small, meaningful ways to take action. Journaling can be a powerful tool for clarity, self-awareness, and grounding. Use this prompt to explore what’s on your mind and how you can channel your energy in a way that feels aligned with your values. Save this for later or share your thoughts in the comments. 💙 https://www.lifebydesigntherapy.com/

  When you’re used to showing up, pushing through, or holding things together, rest often becomes conditional… Something we "earn" only after a period of high output. At Life By Design Therapy™, we help you understand that when rest is contingent on a finished to-do list, the body remains in a state of hyper-vigilance. Our therapists support high-achievers in breaking the cycle of "conditional rest". Here are some ways to redefine professional recovery: 🌱 Rest Isn’t a Reward: Your need to rest isn’t tied to what you accomplish. Feeling tired, drained, or overstimulated is just human, not a sign you’ve “failed.” 🌱 Pause to Reset: Slowing down is a skill, not a weakness. Shifting from constant doing to simply being gives your nervous system a chance to breathe and recharge. 🌱 Rest Before You Finish: You don’t have to wait until everything is “done” to take a break. Pausing mid-task tells your body it’s safe to relax, even if the to-do list isn’t empty. If your bra...

  Have you ever felt like you’re going through the motions, but the real "you" is miles away? Disconnection has a way of looking remarkably productive. You can show up for every meeting, manage the kids’ schedules, and hit every deadline… All while feeling quietly hollow inside. It’s easy to mistake this numbness for strength or "just coping." But often, checking out is the only way your nervous system knows how to handle the overwhelm. It’s not a flaw. It’s a shield. At Life By Design Therapy ™, we often see that the way back to yourself isn’t about pushing harder or "fixing" your mindset. It is about safety. Our therapists support you in learning how to drop the shield safely. We help you find the small, subtle cues like warmth, rhythm, or nature that remind your body it’s okay to stop running and start feeling again. You don't have to carry the weight of "doing fine" all by yourself. If you are in California, let’s talk about what support ...

  I’ve noticed that when I’m having trouble focusing, it’s rarely just about distractions. It’s often a sign that my nervous system is overstimulated, overwhelmed, or simply needs a moment of care. In my work (and in my own life), I’ve found that focus isn’t just a mental skill…it’s a whole-body experience . When we feel safe, regulated, and grounded, focus becomes much more accessible. If you’ve been struggling to stay present or productive lately, these 6 nervous-system-based tools can help bring you back into balance: Use your senses to support focus – Gentle sensory input like warm tea, textured objects, or calming music can help anchor you in the moment. Let your body give you feedback – Tune into sensations like tight shoulders or a racing heart. These cues tell you what your body needs like rest, movement, or just a pause. Use grounding practices to become present – Try orienting to your environment, deep breathing, or pressing your feet into the floor. These small practi...

  Finding the line between professional responsibility and personal peace can be one of the greatest challenges in our modern "always-on" culture. How do you signal to your brain that the workday is officially over? Tips for your transition tonight: 📌 Create a Physical Signal: Change your clothes, take a walk, or put your phone in a dedicated drawer. 📌 Regulate with Rhythm: Use music to help your body physically decompress from the day’s pace. 📌 Release the Guilt: Practice viewing "unproductive" time as a vital investment in your mental health. At Life By Design Therapy ™ , we believe that true restoration isn't just about closing your laptop; it’s about intentionally shifting your nervous system from a state of "doing" to a state of "being." When we carry the mental load of the office into our evenings, our bodies remain in a high-alert state, leading to burnout and emotional exhaustion. Our therapists support clients in developing person...