Category Archives: Mental Health and Wellness

Is Anxiety Genetic?

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Anxiety often runs in families, but does that mean it’s in your DNA? While scientists haven’t pinpointed a single “anxiety gene,” research shows that having a close family member with an anxiety disorder increases your risk by two to six times. Twin studies and genetic research support a hereditary link, but genes are only one piece of the puzzle. Environmental factors—like trauma, parenting style, stress, and lifestyle—can all influence whether someone with a genetic predisposition actually develops anxiety. Additionally, anxiety may show up differently across generations. One person may struggle with social anxiety, while another experiences panic attacks or specific phobias. The good news? Treatment works. Therapy, medication, and healthy lifestyle choices can reduce anxiety’s impact—regardless of your family history.

Key Facts:

  • If you have a close family member with an anxiety disorder, your risk is 2–6 times higher.
  • Genes + environment = higher likelihood, not certainty.
  • Anxiety types vary: generalized anxiety, panic disorder, social anxiety, phobias, etc.
  • Epigenetics shows trauma can impact genetic expression passed to future generations.
  • Treatment options include CBT, medication, lifestyle changes, and stress management.
  • Supporting children early can reduce long-term anxiety risks.


Anxiety may have roots in your genes, but it doesn’t define your destiny. With awareness, support, and treatment, individuals and families can navigate anxiety together and lead fulfilling lives. Understanding the genetic link can empower you—not limit you—to take action and seek support when needed.

Reference: https://www.verywellmind.com/is-anxiety-genetic-5271575


 **Accept your imperfections – Chấp nhận những điểm không hoàn hảo của bản thân.**

What to Do When You Want to Disappear

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There are moments when life feels so overwhelming that the thought “I want to disappear” seems like the only escape. Whether it’s the crushing weight of daily obligations, relationship strain, or simply the grind of emotional exhaustion, this desire isn’t uncommon—and it doesn’t mean there’s something wrong with you. Wanting to vanish is often your mind’s way of signaling that something deeper needs attention. According to mental health counselor Rachel Gersten, this feeling can stem from shame, burnout, or emotional overload. Instead of suppressing the urge, try to observe it. What’s happening when the thought arises? Are you exhausted at work? Feeling isolated? Naming the emotion—like “shame wants me to disappear”—can shift your relationship with it. Techniques like narrative therapy, opposite action (from DBT), mindfulness, and simply taking a break can help disrupt the pattern. If the feeling becomes persistent, it’s time to seek support.

Key Facts:

  • The urge to disappear often signals emotional distress, not necessarily depression or suicidality.
  • Shame is a common underlying emotion, prompting withdrawal.
  • “Opposite action” encourages doing the reverse of what the emotion suggests—such as reaching out instead of isolating.
  • Narrative therapy helps reframe thoughts by externalizing them (e.g., “fear wants me to disappear”).
  • Even small breaks can restore clarity—nature, rest, or a microbreak from work can make a big difference.
  • If the thought is recurring, speaking to a therapist can help identify root causes and next steps.

Feeling like you want to disappear isn’t something to fear—it’s something to explore. It’s a sign that your emotional dashboard is lighting up, urging you to slow down, check in, and reconnect with what you need. Whether that’s support, space, or change, you deserve the tools and care to find your way through. You’re not alone—and you don’t have to disappear to find peace.

Reference:https://www.verywellmind.com/what-to-do-when-you-want-to-disappear-5204214?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17807380-20250526&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052625&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

26 Quotes About Letting Go

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When life feels overwhelming or your heart is burdened with grief, a well-chosen inspirational quote can act as a powerful grounding force. Though often overlooked, quotes have the ability to gently interrupt toxic thought spirals and offer perspective during life’s most difficult moments. Mental health professionals like Jessi Gholami, LCSW, emphasize that these are not empty slogans, but concentrated moments of clarity that offer comfort, affirmation, and even healing. Dr. Donna Novak adds that these quotes can reroute the brain’s autopilot thinking patterns—especially helpful for neurodiverse individuals like those with ADHD or autism. Whether meditating, journaling, or decorating your space, integrating letting-go quotes into your daily routine can support emotional release and growth.


Key Facts:

  • Letting-go quotes support emotional processing, surrender, and self-compassion
  • Great for breaking negative thought loops
  • Effective for neurodiverse folks (ADHD, autism)
  • Can be used in meditation, mindfulness, journaling, and home decor
  • Not a substitute for therapy, but a helpful self-care tool


Healing doesn’t always come from grand gestures—it often begins with small, repeated reminders that you are not alone. A quote scribbled on your mirror, whispered in meditation, or tucked into a journal can become your quiet anthem of resilience. And when words aren’t enough, remember that seeking professional support is a sign of strength, not surrender.


English: Mental health is very important.
Japanese: メンタルヘルスはとても重要です。

Reference:https://www.verywellmind.com/quotes-about-letting-go-8678775?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17797308-20250521&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052125&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

What to Say to Someone Who Is Depressed

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When someone we love is struggling with depression, it’s normal to feel unsure about what to say—but silence or distance can unintentionally deepen their pain. Offering gentle words like “I care” or “I’m here for you” may seem small, but to someone feeling isolated, they are lifelines. Empathy doesn’t require perfect phrases—just honest presence. Listening without judgment, checking in regularly, or offering specific support like help with chores or a ride to therapy can go a long way. Remind them that they matter, that they are not weak, and that healing is possible. If you’re ever concerned about suicidal thoughts, seek immediate help. You don’t need all the answers—just being there could be enough.

Key Facts:

  • Saying something is often better than saying nothing at all.
  • Depression can cause withdrawal—keep reaching out.
  • Tangible support (rides, errands, meals) is meaningful.
  • Don’t try to “fix” them—just listen.
  • Encourage professional help, but without pressure.
  • Be aware of suicide warning signs and take them seriously.
  • Call or text 988 if someone is in crisis.


Compassion is more powerful than perfection. If you show up with patience and empathy, you remind your loved one they are not alone—and that there is hope. Keep the conversation going, keep listening, and never underestimate the strength of simply being present.

Reference:https://www.verywellmind.com/what-to-say-when-someone-is-depressed-1067474?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17726325-20250518&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=051825&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

How to Get Started With Therapy

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Beginning therapy is a meaningful act of self-respect—it means you’re choosing to prioritize your mental well-being. While it can feel intimidating at first, just deciding to explore your options is already a major achievement. Therapy looks different for everyone, so think about what setting fits your lifestyle best. If you value privacy and flexibility, virtual therapy—through video or phone—might be the right fit. Whether you’re navigating daily stress or deeper emotional challenges, there’s no one-size-fits-all approach. The important thing is that you’ve chosen to start, and that alone is a powerful step forward.

Key Facts:

  • Online therapy offers flexibility and comfort at home
  • Health insurance directories can help locate covered providers
  • Recommendations from trusted friends and doctors are valuable
  • Therapist directories from mental health organizations (like ADAA, APA) are credible sources
  • Online platforms personalize matches based on your unique concerns

Taking the first step to seek therapy shows resilience. Whether you’re navigating stress, grief, identity, or simply seeking clarity, finding the right therapist can help you feel seen, heard, and supported. Healing begins when you choose yourself—and you’ve already begun.


自我关怀是很重要的。
Self-care is important.

Reference:https://www.verywellmind.com/therapy-7092217#toc-how-to-get-started-with-therapy

How Do I Stop Feeling Like I’m Behind in Life?

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It’s incredibly easy to feel like you’re falling behind in life—especially in a world filled with highlight reels on social media, relentless comparisons, and pressure to “keep up.” Whether it’s career milestones, relationships, financial status, or personal achievements, many people silently struggle with the belief that they’re not where they “should” be. But as experts like Dr. Carolina Casillas and leadership coach Ashley Rudolph point out, this mindset often stems from unrealistic comparisons, internalized timelines, and distorted definitions of success. What we label as jealousy or failure can actually be a window into what we truly want—and how far we’ve already come.

Key Factors:

  • Social comparison is natural but intensified by social media.
  • Feeling behind can show up in career, relationships, health, or personal growth.
  • Excessive comparison harms self-worth and can lead to anxiety, depression, or debt.
  • Jealousy can be a tool, pointing to your desires.
  • Self-compassion and goal clarity help shift focus back to your own timeline.

You are not behind—you’re just on a different path. Every journey unfolds in its own time, and your worth isn’t defined by someone else’s progress. By practicing self-compassion, examining your emotions honestly, and focusing on what truly matters to you, it becomes possible to find peace with where you are—and move forward with purpose, not pressure.

Reference:https://www.verywellmind.com/how-do-i-stop-feeling-like-im-behind-in-life-11729611?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17654617-20250512&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=051225&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

26 Quotes About Letting Go

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Quotes aren’t just words—they’re anchors. Whether pulled from ancient proverbs, modern thinkers, or historical legends, inspirational quotes can offer clarity and calm during life’s storms. As Jessi Gholami, LCSW, puts it, they’re “concentrated morsels of hard-won wisdom” that feel like a warm hug when we need it most. Unlike cliché slogans, meaningful quotes can ground us, bring peace, and even disrupt the loop of negative thoughts that often spin on autopilot. According to clinical therapist Donna Novak, PsyD, placing inspirational quotes in our environment can help break that cycle and invite in a fresh, healing perspective. In this post, we highlight 26 quotes focused on letting go—powerful reminders of surrender, self-compassion, and the emotional release needed to heal.

26 Quotes About Letting Go

  1. “Some of us think holding on makes us strong but sometimes it is letting go.”
    — Hermann Hesse
  2. “The truth is unless you let go—forgive yourself, forgive the situation, realize the past is over—you cannot move forward.”
    — Steve Maraboli
  3. “When things start to fall apart in your life, you feel as if your whole world is crumbling. But actually it’s your fixed identity that’s crumbling. And that’s cause for celebration.”
    — Pema Chödrön
  4. “The sooner we let go of holding on, the sooner we can hold on to the beauty of what’s unfolding before us. Nothing was ever meant to stay the same forever.”
    — Julieanne O’Connor
  5. “Seek not that the things which happen should happen as you wish; but wish the things which happen to be as they are, and you will have a tranquil flow of life.”
    — Epictetus
  6. “It’s not a matter of letting go, you would if you could. Instead of ‘Let it go’ we should probably say ‘Let it be’.”
    — Jon Kabat-Zinn
  7. “It is the same with people as it is with riding a bike. Only when moving can one comfortably maintain one’s balance.”
    — Albert Einstein
  8. “Let go of becoming but never let go of taking action. Stop expecting and start living.”
    — Maxime Lagacé
  9. “Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”
    — Oprah Winfrey
  10. “There ain’t no way you can hold onto something that wants to go, you understand? You can only love what you got while you got it.”
    — Kate DiCamillo
  11. “To let go does not mean to get rid of. To let go means to let be. When we let be with compassion, things come and go on their own.”
    — Jack Kornfield
  12. “If you want to fly in the sky, you need to leave the earth. If you want to move forward, you need to let go of the past that drags you down.”
    — Amit Ray
  13. “I don’t regret difficulties I experienced; I think they helped me to become the person I am today… he doesn’t remember the details of everything he learned, but he knows how to strike when the time is right.”
    — Paulo Coelho
  14. “To resist change, to try to cling to life, is like holding your breath: if you persist you kill yourself.”
    — Alan Watts
  15. “Surrender is a journey from outer turmoil to inner peace.”
    — Sri Chinmoy
  16. “Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.”
    — Mandy Hale
  17. “Let reality be reality. Let things flow naturally forward in whatever way they like.”
    — Lao Tzu
  18. “The key in letting go is practice. Each time we let go, we disentangle ourselves from our expectations and begin to experience things as they are.”
    — Sharon Salzberg
  19. “If strength is love, then we weren’t strong enough. But if strength is letting love go, we were.”
    — Joe Bolton
  20. “The nearer a man comes to a calm mind, the closer he is to strength.”
    — Marcus Aurelius
  21. “The ultimate act of power is surrender.”
    — Krishna Das
  22. “Vitality shows in not only the ability to persist but the ability to start over.”
    — F. Scott Fitzgerald
  23. “We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
    — E.M. Forster
  24. “When all is lost, when all is let go of, when all is abandoned, what you are left with is an ocean of bliss.”
    — Robert Thurman
  25. “The more anger towards the past you carry in your heart, the less capable you are of loving in the present.”
    — Barbara De Angelis
  26. “People have a hard time letting go of their suffering. They prefer suffering that is familiar to the unknown.”
    — Thich Nhat Hanh

Whether you’re navigating anxiety, loss, or personal growth, the right words can offer perspective and strength. Let these 26 quotes about letting go serve as daily reminders that healing begins with release. Pin them to your mirror, keep one in your journal, or share with a friend—they might be exactly the breath of wisdom someone needs today.

Reference: https://www.verywellmind.com/quotes-about-letting-go-8678775?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17413375-20250424&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=042425&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Yes, Stress Really Can Make You Sick —Here’s Why

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Can Stress Really Make Us Sick? Understanding the Mind-Body Connection

Yes—chronic stress can absolutely impact your physical health. In fact, 60% to 80% of primary care visits involve stress-related concerns. Health psychologists like Dr. Julia Kogan and functional medicine specialists like Dr. Patricia Mills explain that prolonged stress elevates cortisol levels, which can weaken the immune system, trigger inflammation, and exacerbate chronic conditions like arthritis, IBS, and fibromyalgia. Chronic stress also decreases white blood cells, disrupts sleep, and interferes with hormone production—leading to issues with menstruation, fertility, and even testosterone levels in men. Symptoms of stress-related illness include headaches, high blood pressure, lowered immunity, sleep disturbances, and reduced sex drive.

Key Facts:

  • Chronic stress weakens the immune system and increases inflammation.
  • Cortisol overproduction impacts hormone balance and immunity.
  • Stress can worsen chronic conditions like arthritis, IBS, and fibromyalgia.
  • Symptoms of stress-related illness include fatigue, poor sleep, tension, and frequent infections.
  • Activities like meditation, breathwork, yoga, walking, dancing, and aromatherapy can naturally increase oxytocin, the relaxation hormone.

While we can’t eliminate all stress from our lives, we can choose how we respond to it. Tuning into our bodies and incorporating daily oxytocin-boosting habits like mindful breathing, gentle movement, and social connection can help us build resilience. If stress is taking a toll on your body, it’s not just in your head—and it’s worth taking seriously. Prioritize your well-being and reach out to a healthcare provider if stress is affecting your quality of life.

Reference: https://www.verywellmind.com/yes-stress-can-really-make-you-sick-this-is-why-8350874

What Is Major Depressive Disorder?

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Depression, also known as major depressive disorder (MDD), is a serious mood disorder that affects how a person thinks, feels, and functions in daily life. Unlike occasional sadness, depression is persistent and can lead to emotional, physical, and cognitive challenges, impacting work, relationships, and overall well-being. Symptoms include persistent feelings of hopelessness, loss of interest in activities, changes in sleep and appetite, and difficulty concentrating. While the exact causes vary, depression can be linked to genetics, brain chemistry, stress, and environmental factors. Effective treatments, such as therapy, medication, and lifestyle changes, can help individuals manage and recover from depression.

Key Facts About Depression:

  • Prevalence: Over 17 million adults in the U.S. experience depression annually.
  • Symptoms: Persistent sadness, fatigue, irritability, loss of interest, and difficulty concentrating.
  • Risk Factors: Genetics, brain chemistry imbalances, chronic stress, and substance use.
  • Types: Includes seasonal affective disorder (SAD), postpartum depression, and atypical depression.
  • Treatment Options: Therapy (CBT, interpersonal therapy), medications (SSRIs, SNRIs), and alternative treatments like transcranial magnetic stimulation (TMS).

Depression is a challenging condition, but with the right support and treatment, recovery is possible. If you or someone you know is struggling, reaching out for help is a crucial first step. Whether through therapy, medication, lifestyle changes, or support groups, there are many ways to manage depression and improve well-being. Remember, you are not alone—help is available, and healing is within reach.


不要害怕寻求帮助。
Don’t be afraid to seek help.

Reference:https://www.verywellhealth.com/major-depressive-disorder-5092483

Is Adrenal Fatigue Real? Here’s What Medical Experts Have to Say

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The term “adrenal fatigue” is often incorrectly used to explain chronic exhaustion, stress, and burnout, but according to experts like Dr. Raj Dasgupta, it is not a recognized medical diagnosis. Research has shown that the adrenal glands don’t simply “wear out” from stress, and there is no scientific evidence supporting the concept of adrenal fatigue. However, the symptoms people experience—such as fatigue and stress—are very real and should not be ignored. Instead of attributing these issues to adrenal fatigue, experts suggest looking at other potential causes, such as iron deficiency, thyroid imbalances, or nutritional gaps. Dr. Da Silva highlights that while chronic stress does impact the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol levels, the exact mechanisms behind this dysregulation are still being studied. Rather than focusing on the unproven idea of adrenal fatigue, addressing underlying health issues, stress management, and lifestyle factors can provide more effective relief for those struggling with persistent fatigue.

Key Factors

Medical and Alternative Views

  • Mainstream Medicine: The majority of medical professionals do not recognize adrenal fatigue as a legitimate diagnosis, referring to it as a “pseudo-endocrine disorder.”
  • Alternative Perspectives: Some holistic practitioners and individuals claim personal experiences with adrenal fatigue, attributing symptoms to long-term stress and adrenal gland exhaustion.
  • Psychological Factors: Some believe adrenal fatigue results from unmanaged chronic stress, low self-worth, codependency, and people-pleasing behaviors.
  • The Common Ground: While adrenal fatigue remains a debated concept, the real impact of chronic stress on health is widely accepted.

Potential Causes and Symptoms

  • Chronic stress is believed to disrupt hormone regulation, particularly cortisol levels.
  • Many symptoms attributed to adrenal fatigue overlap with stress-related conditions:
    • Persistent fatigue and low energy
    • Brain fog and difficulty concentrating
    • Insomnia and sleep disturbances
    • Mood swings and irritability
    • Weakened immune system
    • Cravings for salty or sugary foods
    • Dependency on caffeine to function

The Impact of Chronic Stress on Health

  • Chronic stress can contribute to HPA axis dysregulation, affecting cortisol production.
  • Left unaddressed, stress can lead to physical and mental health conditions such as:
    • Thyroid imbalances
    • Iron deficiency
    • Depression or chronic fatigue syndrome
    • Sleep disorders (e.g., obstructive sleep apnea)
    • Addison’s disease (a true adrenal disorder)

Addressing Symptoms and Seeking Help

  • Medical Evaluation: Consult a doctor to rule out other conditions contributing to fatigue and stress.
  • Lifestyle Changes:
    • Improve sleep quality and maintain a regular schedule.
    • Reduce stress through mindfulness, therapy, and relaxation techniques.
    • Adopt a balanced diet to support energy and hormonal balance.
    • Engage in regular movement to boost well-being.
  • Therapeutic Approaches: Exploring unresolved stress and trauma through therapy, breathwork, or movement-based practices can help manage symptoms effectively.

While the concept of adrenal fatigue remains scientifically unproven, the symptoms people experience—such as chronic fatigue, brain fog, and mood swings—are very real and often linked to prolonged stress. Rather than focusing on an unsupported diagnosis, addressing the root causes, such as poor sleep, nutritional deficiencies, or hormonal imbalances, can provide more effective relief. Managing stress through lifestyle changes, therapy, and mindfulness can improve overall well-being, and seeking medical evaluation can help identify any underlying conditions. Whether through better sleep, balanced nutrition, or emotional support, taking proactive steps to manage stress can lead to a healthier, more energized life.

Reference: https://www.verywellmind.com/is-adrenal-fatigue-real-8785654