Blog Posts
I love to share actionable wisdom about a number of wellness and mental health-related subjects!
Don’t Talk Sh*t: Self-Esteem and Inner Talk
Staff therapist Ilana Pilcz, MHC shares how self-esteem concerns are truly ubiquitous as well as questions to ask yourself on how to change your self-talk.
Sleeping Well-ness Part 2: An Update!
Advanced Clinical Fellow Ilana Friedman Pilcz shares a follow-up to her January Sleeping Well-ness blog post. Read on for an update on the cornerstone of wellness which is sleep!
Creating Rituals: A NEW New Year’s Ritual for 2024
Are resolutions and goals inspiring you this season, or simply adding to your stress and to-do lists? Staff Therapist Ilana Pilcz offers a new approach to the New Year's ritual.
The “Magic” of EMDR
What is EMDR and how is it magical? Advanced Clinical Fellow Ilana Friedman Pilcz explains the science (and magic) behind this "gold-standard" treatment for trauma. Read on to explore if it might be right for you!
Use Your Words Wisely: Self-Compassion
How do you speak to yourself? What would happen in your life if you could treat yourself with the same compassion with which you treat others? Advanced clinical fellow Ilana Friedman Pilcz introduces Dr. Kristin Neff's Self-Compassion construct and shares a practice for a mindful Self-Compassion Break.
Coherent Breathing
What do zebras have to do with breathwork? Advanced Clinical Fellow Ilana Friedman Pilcz explains how the sympathetic and parasympathetic nervous systems impact and protect us and shares a simple and effective tools to bring you back to balance!
Stand your Ground: What is Grounding and How Do We Do It?
Grounding is another buzzword thrown around the wellness community with adaptogens, ashwagandha, and detox, but what does it mean to be grounded? Advanced Clinical Fellow Ilana Friedman Pilcz shares some grounding exercises, which use our five senses to help us return to that sense of calm.
Float Like a Butterfly: The Connection Between the Thyroid and Mental Health
Advanced Clinical Fellow Ilana Friedman Pilcz provides information on the symptoms of an overactive thyroid (hyperthyroidism) and under-active thyroid (hypothyroidism). The next time you go to the doctor, please request a thyroid panel. It could literally save your life!
Good Bones: Gottman’s Sound Relationship House
Advanced Clinical Fellow Ilana Friedman Pilcz discusses what the Gottman Institute entails as well as their model of Sound Relationship House has given countless couples the tools they need to have happy healthy relationships.
Sleeping Well-ness
Advanced Clinical Fellow Ilana Friedman Pilcz offers ways to get off sleep deprivation with the examination of how people use sleep deprivation as a method of torture.
Consulting the Oracle: What are Oracle Cards and How Can They Help in the Therapy Space?
What are oracle cards? Advanced Clinical Fellow Ilana Friedman Pilcz provides an overview of what they are and how to use oracle cards.
Tap Yourself Calm: An Intro to Tapping aka Emotional Freedom Technique
Advanced Clinical Fellow Ilana Friedman Pilcz explains how “Tapping,” aka Emotional Freedom Technique, can be an effective tool to utilize when you feel panic.
How to Start a Gratitude Practice
How do you actually practice gratitude? Advanced Clinical Fellow Ilana Friedman Pilcz provides options to practice gratitude.
How to Deal with Disappointment
Advanced clinical fellow Ilana Friedman Pilcz provides ways to deal with and handle disappointment when our dreams do not come true.
Box Breathing
What is “Box Breathing”? Advanced Clinical Fellow Ilana Friedman Pilcz provides a breakdown of how-to and why our breath is important to our health and wellbeing.
How to Unplug and Just Be on Vacation
Summer is the season of sun-warmed skin, the smell of sunscreen and sea breeze, dripping popsicles, and fun vacations. Advanced Clinical Fellow Ilana Friedman Pilcz provides ideas on how to be present, relax, and rest on your next vacation so can ‘just be’.
How to Thrive During Mercury in Retrograde
Ever wonder how to survive thrive during Mercury in retrograde? Advanced Clinical Intern, Ilana Friedman Pilcz, explores what “Mercury in retrograde” means and has created a list for you to follow during a challenging time.
Spring Cleaning: How to Use Organization to Improve Wellness
How does organizing your life spark joy? Advanced Clinical Fellow Ilana Friedman Pilcz shares the magic of organization, and how it can lower stress and truly maximize your potential!
