In the quest for a fulfilling life, many of us strive for an ideal balance between work, family, leisure, and personal growth. But here's the truth: life is never perfectly balanced. Instead of holding ourselves to this perfect ideal, it's more helpful to take a longer outlook and consistently adjust how you spend your time to broadly align with your values over different time horizons—days, weeks, months, and years.

The idea of perfect balance suggests that every aspect of our lives should receive equal attention simultaneously. However, life is inherently dynamic, and our priorities often shift. There will be times when your career demands more focus, and other periods when family or leisure take precedence. This ebb and flow are natural and necessary for personal growth and well-being. The key is to be aware of and intentional about these shifts, and regularly check in with yourself to ensure you're not living on autopilot.

Rather than striving for constant equilibrium, consider whether your activities align with your core values over time. Reflect on how you spend your days, weeks, and months:

• Days: How are you spending the hours of your day? Do you feel like you are spending time on activities that are unhelpful, unnecessary or not important to you? Are you ok with this in the short term? What smaller shifts can you make?
  
• Weeks: While days might be filled more with one activity or another, how is your time spent over the course of a week? Are you spending time on most important life domains (which may include family, friendships, career, personal growth, community, physical well being, leisure, spirituality, and more)
• Months: Over the past month, have you pursued activities that align with your longer term goals?
• Years: Looking back over the past year, do you feel a sense of progress and fulfillment in key areas of your life? What changes would you like to make to readjust?

Finding life balance in therapy is about more than just managing your time; it's about living a life that's true to your values. By taking a longer view and embracing the natural fluctuations in your priorities, you can create a more fulfilling and meaningful life. Remember, it's not about achieving perfect balance every day—it's about ensuring that, over time, your actions reflect what truly matters to you.

Whether you're looking to realign your life with your values or need help navigating a significant life transition, you can reach out to see if working together might be a good fit.

Digital mental health consulting is when a subject matter expert translates clinical and scientific insights into accessible digital forms, by bringing together digital innovation and psychological expertise. Digital mental health consultants partner with companies that make digital therapy tools and wellness apps,  to make sure these products are not just cool tech gadgets but are also grounded in real science that can help improve mental health.

Why does this matter? Well, for starters, when a wellness app or digital therapy tool is backed by credible science, it is much more likely to be able to earn people's trust. And that's not just important for the person using the app; healthcare providers, insurance plans, and employers all want to know that these digital tools are grounded in evidence-based principles and have research demonstrating their clinical efficacy in addition to their return on investment. What sets these products apart in a crowded market is the fact that they're not just designed to sell; they're designed to work, based on actual evidence.

Now, one unique thing about this role is that it's not just about working within a clinical or science team at a particular company. I work with all kinds of teams across a company—like marketing, sales, product and legal/compliance—to make sure the clinical science is infused into strategic decision-making. It's a bit like being a translator: I take the relevant research base and approaches and help translate them into something that everyone on the team can understand and work with, which ultimately leads to more informed decision-making for the team.

Digital mental health consulting is a must-have for any digital health company that wants to create products that are both effective and trustworthy. In a world where tech is changing fast, this kind of expert guidance is key to making sure that innovation also leads to real, meaningful improvements in mental health.

You can learn more at my consulting website: MindFlex Health.

CBT is based on the premise that our thoughts, feelings, and behaviors are interconnected. If we can change one of these components, the others will follow suit. For example, if we can modify negative thought patterns, we can influence our feelings and behaviors in a positive way.
In contrast to psychodynamic therapy, which seeks to gain insight from events from our childhood and our unconscious thought patterns, CBT is generally more focused, time-limited, and oriented toward solving current problems.

CBT can further be broken down into other more specific therapies and techniques, one of which is known as exposure therapy. It's designed to help you confront your fear and anxiety. It's an effective treatment for conditions like phobias and post-traumatic stress disorder, but people do sometimes wonder, “Can exposure therapy make anxiety worse?” Initial stages of exposure therapy may heighten anxiety in the short term, as the process involves facing the fear head-on. However, under the guidance of a trained therapist, the anxiety generally diminishes over time, and you can gain confidence in navigating and coping with anxiety whenever it arises so that it no longer prevents you from living your life.

Another common question people ask is, "How long does therapy for anxiety take?" While it varies from person to person, CBT for anxiety is often more time-efficient than other forms of psychotherapy. Typically, a course may last anywhere from 6 to 20 sessions. The brevity of CBT doesn't mean it's a quick fix; rather, it's structured to provide you with coping mechanisms that you can utilize long after therapy ends.

If you're looking to deepen your understanding, there are myriad books on cognitive behavioral therapy that can provide an introduction. Whether you're a student, or a healthcare professional, or someone who is personally interested in self-guided help, literature on CBT can offer valuable insights into managing various mental health conditions. Titles like Feeling Good by David D. Burns or The Anxiety and Worry Workbook by David A. Clark and Aaron T. Beck are good starting points.

There are a number of factors to consider when looking for a therapist. You need to find someone who is licensed in your state, has availability, and has expertise in the types of therapeutic approaches that can address your needs. You’ll want to know if the therapist takes your insurance or if they are considered out-of-network (which means you will have to pay out of pocket, and then your health insurance will likely reimburse you for a portion of the expense).
It’s also very important to find a therapist that you feel comfortable opening up to. There are examples of people posting things they didn’t say in therapy because they didn’t feel comfortable with their therapist. No matter what type of therapy you are in, having an open and honest relationship with your therapist is a key component, so if you don’t feel that way, it might be time to explore finding a different therapist. Being transparent with your therapist can make a significant difference in the efficacy of any treatment, be it CBT or other forms of psychotherapy.

Cognitive behavioral therapy is a subset of psychotherapy that distinguishes itself with its practical, goal-oriented approach, particularly effective for conditions like anxiety. When considering therapy, it's always beneficial to educate yourself about the options available and ask questions of a potential therapist. The journey to mental well-being is a collaborative effort, and finding both the right therapeutic approach and the right therapist is a critical step in that journey.