Better Mental Health: Princeton Counseling Service

Professional, caring counselors for the challenging times in your life.

Tips for Approaching the Topic of Your Mental Health With Loved Ones

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Body-focused repetitive behavior (BFRB) disorders involve compulsive behaviors that go far beyond occasional fidgeting. Two of the most common BFRBs are: 

  • Dermatillomania – Repeated skin picking that causes sores, scabs, or scarring 

  • Trichotillomania – Compulsive hair pulling from the scalp, eyebrows, eyelashes, or other areas 

These conditions are often misunderstood; it’s not merely a habit or attention-seeking behavior. These actions are driven by anxiety, stress, boredom, or an urge to self-soothe. Over time, they can lead to emotional distress, shame, and even physical harm. These behaviors are real mental health conditions, and they can be treated. 

Signs You May Be Dealing with a BFRB 

The signs of a BFRB are usually clear: 

  • Inability to stop picking or pulling despite repeated attempts 

  • Noticeable hair loss, skin damage, or infections 

  • Feelings of relief followed by guilt or embarrassment 

  • Avoiding social situations due to visible effects 

  • Rituals around specific times, places, or triggers 

Unfortunately, because these behaviors can be private or misunderstood, many people struggle silently for years. 

How Therapy Breaks the Cycle 

Therapists who specialize in BFRBs use evidence-based techniques to help you gain control and reduce harm. Treatment options include: 

  • Habit Reversal Training (HRT) – Learning to recognize triggers and replace behaviors 

  • Cognitive Behavioral Therapy (CBT) – Reshaping thought patterns that drive compulsions 

  • Supportive coaching – Building routines and accountability 

  • Medication – Anxiety, depression, and/or OCD medications can sometimes help 

  • Mindfulness and distress tolerance – Managing emotional discomfort without BFRB behaviors 

If you struggle with dermatillomania, trichotillomania, or another body-focused behavior, know that help is available. Connect with us today to start working with a therapist who understands BFRBs and can guide you toward lasting change! 

Filed Under: mental health

The Psychology of Perfectionism and Why It Hurts

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Perfectionism is often praised as a strength, but behind the drive for flawless performance lies a dark side: anxiety, burnout, and low self-worth. At its core, perfectionism is less about doing your best and more about feeling like you’ll never be good enough, no matter how much you achieve. That’s not a healthy way to live. If your tendencies toward perfection are slowly draining you, it’s time to address the issue. The good news is that therapy can help. 

Signs Perfectionism May Be Impacting Your Mental Health

Left unchecked, perfectionism can interfere with your work, relationships, and emotional well-being. It can also contribute to depression, chronic stress, eating disorders, and obsessive-compulsive tendencies. Signs to look out for include: 

  • Constant self-criticism and fear of failure 

  • Avoiding tasks you can’t do “perfectly” 

  • Difficulty celebrating accomplishments 

  • Burnout from unrealistic expectations 

  • Seeking validation over satisfaction 

Perfectionists often tie their worth to achievement and feel pressure to appear in control even when struggling. The result is a crippling cycle of stress and self-doubt. 

How Therapy Helps You Break the Cycle of Perfectionism

Working with a personal therapist can help you identify where your perfectionist tendencies began and how they show up in your life. Therapy will teach you to shift rigid thought patterns and try healthier ways to pursue goals. Treatment may include: 

  • Cognitive behavioral therapy (CBT) to reframe unrealistic standards 

  • Mindfulness practices to stay present and grounded 

  • Boundary-setting to protect your time and energy 

  • Self-compassion tools to soften the voice of inner criticism 

Letting go of perfectionism doesn’t mean settling for less—it means choosing peace over pressure. When you’re ready to explore your perfectionism and forge a healthier path forward, we’re here for you. Simply get in touch with our team to schedule your first individual therapy session. You deserve to breathe freely! 

Filed Under: burnout

Addressing the Unique Challenges Teens Face Through Child and Adolescent Therapy

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Adolescence is a period of growth, identity exploration, and emotional change. However, it’s also one of the phases of life that comes with the most challenges. If you or your child is overwhelmed by what’s going on right now, you’re in the right place. Child and adolescent therapy at our practice provides a safe environment where teens can talk openly about stress, anxiety, depression, or other concerns. Our team is here for you and your family. 

Common Issues Teens Face

Adults might stress over work problems, financial security, or low self-esteem. Teens encounter many of the same challenges, with the addition of age-specific ones like: 

  • Academic pressure and school-related stress 

  • Social struggles, bullying, and peer pressure 

  • Family conflict and the fight for independence 

Supporting a teen early with child and adolescent therapy can arm them with effective tools to use moving forward and prevent long-term struggles. 

How a Teen Therapist Helps 

A teen therapist is familiar with the struggles that come with this stage of life and uses age-appropriate techniques to provide insight and guidance. Depending on the emotional maturity of the client, we might use talk therapy or creative interventions like art or play therapy. The goal is to help adolescents build useful coping skills, get used to communicating their needs and wants, and improve confidence overall. In some cases, family members are included in sessions for the added perspective. 

Interested in Learning More? 

Child and adolescent therapy at our practice will give your child the support to thrive as they mature in today’s world. Reach out today to start the conversation! 

Filed Under: family

Boundaries 101: What They Are and Why Your Mental Health Depends on Them

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Chances are, you were taught about boundaries as a child—things like not touching someone else without permission or giving people space when they’re upset. Personal boundaries are the mental, emotional, and physical limits we set to protect our well-being. They define how we engage in relationships, respond to demands, and maintain our sense of self. Without clear boundaries, it’s easy to become overwhelmed or emotionally depleted. If you struggle with boundaries, establishing healthy limits will be key to improving your mental health and reducing stress.

Signs You May Struggle With Boundaries

Do you consider yourself a “people-pleaser”? Sometimes, people get it into their heads that they should always be generous with their time and attention, even when they don’t feel like it. But setting boundaries isn’t selfish; it’s a form of self-respect. If you find yourself:

  • Saying yes when you want to say no
  • Feeling responsible for others’ emotions
  • Avoiding conflict at your own expense
  • Regularly feeling drained after interactions
  • Struggling to ask for what you need

… Then you might need to work on your boundaries. When personal boundaries are weak, people tend to overcommit, tolerate mistreatment, or lose sight of their needs. Over time, this leads to issues like anxiety, burnout, and difficulty maintaining healthy relationships.

How Therapy Helps With Boundary-Setting

Working with a personal therapist can help you identify where your boundaries are lacking. Many people have never been taught how to assert themselves or feel guilty when they try. In therapy, you can practice communication skills, unlearn people-pleasing patterns, and build confidence in saying no. If you’re ready to create stronger personal boundaries but don’t know where to start, our practice can help. Contact us today to work with a therapist who can guide you toward more fulfilling connections and greater emotional balance!

Filed Under: boundaries

Therapy for Men: Breaking the Stigma and Finding the Right Therapeutic Fit

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Despite growing awareness, many men still face stigma when it comes to seeking therapy. Cultural messages often suggest that men should “tough it out,” suppress their emotions, or solve problems alone. But emotional resilience isn’t about ignoring struggles; it’s about facing them with courage. Specialized therapy for men offers a nuanced space to explore thoughts and feelings without judgment and develop tools for real growth. 

Common Mental Health Challenges Men Face

Men experience a wide range of emotional and psychological concerns, but they’re often underreported or misidentified. Some common men’s issues addressed in therapy include: 

  • Career stress and identity confusion 

  • Difficulty expressing emotions 

  • Relationship or communication challenges 

  • Substance use and anger issues 

  • Depression, anxiety, or trauma-related symptoms 

These challenges may present as withdrawal, irritability, or physical complaints, making them easy to overlook or dismiss. 

What Therapy for Men Looks Like

Effective therapy for men recognizes that one size doesn’t fit all, but many men benefit from a goal-oriented, action-based approach. They may be seeking strategies to tackle relationship issues or stress in the workplace. They may simply want a judgment-free space to safely process anger, vulnerability, or past trauma. Whether you’re facing a specific issue or simply feeling “off,” therapy with a men’s issues therapist can help you reconnect with your values, improve emotional regulation, and build healthier relationships. 

Take the First Step Toward Real Change

There’s nothing unmanly about wanting to feel better, communicate more clearly, or live more fully. Contact us today to connect with a men’s issues therapist who will hear you out and help you walk a path that honors both your mental health and your masculinity. 

Filed Under: stigma

The Science Behind Talk Therapy and Why It Works

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Talk therapy—also known as psychotherapy—is more than just conversation. It’s a structured, evidence-based process where licensed therapists use psychological techniques to help individuals understand their thoughts, emotions, and behaviors. For decades, talk therapy has been shown to effectively treat a range of mental health conditions, including depression, anxiety, trauma, and relationship challenges. But why does it work? The answer lies in both brain science and human connection. 

What Makes Talk Therapy So Effective

Take a moment to imagine the setting. Your therapist greets you in the waiting room and invites you to follow. As they lead you into their office, you’re struck by how homey it feels. It’s a small, comfortable space, decorated with care, where you can speak freely. That tightness in your chest eases. This is just the start! In your sessions, you’ll go through: 

  • Neuroplasticity – Talking about your experiences in therapy helps rewire neural pathways, allowing new patterns of thought and emotion to form. 

  • Cognitive restructuring – Therapists help clients identify distorted thinking and replace it with more balanced beliefs. 

  • Emotional processing – Verbalizing emotions helps regulate the nervous system and makes painful experiences feel less overwhelming. 

  • Skill-building – Therapy provides tools for communication, mindfulness, boundary-setting, and coping with stress. 

This combination of insight and practical strategies in a private, judgment-free setting makes talk therapy a powerful resource for change. When you’re done, you’ll understand why you feel the way you do and what to do about it. Those are lifelong skills. 

Therapy Is for Everyone

Whether you’re dealing with a specific issue or just feeling stuck, talk therapy can help you reconnect with yourself and make meaningful progress. If you’re ready to experience the benefits for yourself, we’re here to support you. Reach out today to connect with a personal therapist in your area and begin your journey! 

Filed Under: treatment

Hidden Behind a Smile: The Scariest Part About Depression

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“I have to put on a happy face so my friends and family don’t worry about me.” 

“I still can’t believe he was depressed. He was always laughing and smiling!” 

“I can still have a good time with my friends, so what I’m feeling can’t be depression.” 

Depression is a serious mental health condition, but it isn’t always obvious. Some people laugh, socialize, go to work, and maintain the appearance of being “fine” while quietly battling overwhelming sadness, fatigue, or hopelessness. This type of depression—often called smiling depression or high-functioning depression—can be especially dangerous because it goes unnoticed for far too long. 

Learn to Notice the Signs of Silent Struggling

There are many reasons a person might hide depression symptoms. They may feel invalidated by others or guilty for feeling low despite seeming to “have it all together.” They may downplay their emotions or avoid seeking depression therapy out of fear of being misunderstood. In this case, the signs will be more subtle, such as: 

  • Constantly tired despite appearing productive 

  • Using humor to deflect emotional conversations 

  • Overcommitting to avoid being alone with their thoughts 

  • An internal dialogue filled with self-criticism 

  • Feeling disconnected or numb even during joyful moments 

This form of depression often affects the high achievers who feel people rely on them—perfectionists, caregivers, and professionals. But no one should struggle silently. 

How Depression Therapy Helps

Depression therapy creates space to explore what you’re feeling beneath the surface. With the help of a personal therapist, you will: 

  • Name emotions you’ve been suppressing 

  • Identify thought patterns that reinforce isolation 

  • Learn new coping tools to reduce emotional burnout 

  • Reconnect with purpose and pleasure 

So, if someone you know is wearing a mask every day, or if you’re feeling empty behind that smile, it’s time to speak up. Reach out to our practice today to be connected with a therapist who understands depression—both the visible and invisible kinds. 

Filed Under: sadness

Tips for Parents: Talking to Your Teen About Mental Health

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Teens today face overwhelming pressure, from academics and social media to identity struggles and anxiety about the future. It’s no surprise that rates of depression, anxiety, and other mental health challenges are on the rise among adolescents. Parents and caregivers play a crucial role in supporting a teen’s emotional well-being, but knowing how to talk about mental health isn’t always easy. Try these tips from top family therapy providers! 

Starting the Mental Health Conversation With Your Teen

Understand that this is a difficult topic to talk about, especially if you’ve never brought it up before. There may be intense feelings involved that can’t be accurately explained. Be patient, and when an opportunity arises… 

  • Pick the right moment – Talk during casual moments like car rides or walks, not in the heat of conflict. 

  • Use open-ended questions – Ask how they’re feeling, what’s been hard lately, or if they’ve felt anxious or down. 

  • Validate, don’t fix – Acknowledge their feelings instead of jumping straight to advice. 

  • Be honest about your own experiences – Normalize mental health struggles by sharing your own stress or therapy journey. 

  • Offer support, not surveillance – Let them know you’re there to help, not judge or monitor. 

It’s okay if your teen doesn’t open up right away. What matters is creating a safe space where they know you’re ready to listen whenever they are. 

How Family Therapy Can Help

You don’t have to figure it out alone. Resources like family therapy or parent-child therapy can provide guidance for approaching emotionally charged conversations. Furthermore, a specialized teen therapist can help you and your child improve communication, build trust, and develop coping strategies for everyone involved. At our practice, we often help families like yours with adolescent struggles. If you’re concerned about your teen’s mental health, reach out today to speak with a family therapist experienced in teen therapy. 

Filed Under: mental health awareness

How to Begin Healing After Personal Trauma

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No one is ever prepared for a tragedy. In fact, most of us go through our lives believing that tragedies happen to other people.

When people do experience a distressing or life-threatening event, such as a car accident, natural disaster, or terrorist attack, they often develop extreme anxiety or PTSD. Many develop ongoing problems with their personal relationships and their own self-esteem.

Everyone deals with trauma in their own way. There is no “right” or “wrong” way to respond to a tragic or terrifying event. Don’t let anyone, not even yourself, tell you that you should respond in a certain way.

Having said that, there are steps you can take to begin to heal and regain control of your life.

Accept Your Feelings

Ignoring your feelings of fear, shock, rage, terror, confusion, or guilt will only slow your recovery. In the moment, you may feel you must avoid your emotions. But, whether you accept or push them away, your feelings are real, and feeling them is necessary for healing. The good news is, even intense feelings will pass if you simply allow yourself to feel them.

Reframe Your Identity

After experiencing a traumatic event, it is common to feel helpless and out of control. To fully recover from the event, it is important that you eventually reframe your identity and challenge your feelings of helplessness. You can do this by taking action. Being proactive – even in small ways – will help you overcome feelings of fear and helplessness.

Consider volunteering for a cause that’s important to you. If that is too much of a time commitment, you could simply focus on helping a friend or neighbor. This will help you feel more powerful and in control of your environment.

Reach Out to Others

It is common for people to want to withdraw from loved ones and social activities following a tragic event, but connecting with others is necessary for recovery. Though you may not feel up to taking part in huge gatherings like you once did, a simple face to face conversation with a close friend or relative can trigger hormones that relieve stress.

You needn’t talk about the event with your loved ones, just simply spending time with them will help you feel more “normal.” Of course, if you feel like you need to talk about your feelings, reach out to those you know love and support you. You may also want to look into support groups in your local area so you can be around others who know what you are going through.

And finally, you may want to consider seeking guidance from a professional therapist who is trained in helping people who have experienced a traumatic event. They can help you navigate your emotions as well as give you tools to get back on your feet.

If you have experienced a traumatic event and feel you could use some guidance on your journey back toward peace and joy, please get in touch with me. You don’t have to suffer with your burden alone.

Filed Under: Trauma

4 Ways to Improve Self Esteem When You Have Depression

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Depression and low self-esteem are two sides of the same coin. While low self-esteem leaves people vulnerable to depression, depression can absolutely destroy self-esteem.

But, though low self-esteem may be deeply rooted, there are things you can do to improve it, even if you are suffering from depression.

1. Start Your Day with Positivity

It’s important you start each day positively. Doing so will help your mind to habitually recognize good, especially the good in yourself. So, surround yourself with positivity in the form of music, books, calendars, computer wallpaper, etc. You can even sign up to a service that will send you funny memes or cute animal videos each day. Feeling good at the beginning of the day will set a tone and help you be positive throughout.

2. Analyze and Correct Negative Thinking

Negative thinking is the catalyst for both low self-esteem and depression. The more one thinks negatively, the less able they are to see themselves and the world around them in an accurate light. Soon, the negative thoughts are on a loop like an old record that keeps skipping, causing the same lyric to play over and over again.

The first thing that is needed is the ability to analyze your own thoughts. When a self-critical thought occurs, ask yourself three questions:

  • Is there any evidence to support this thinking?
  • Would people that know me say that my thought is true?
  • Does having this thought make me feel good or bad about myself?

Once you realize there is no evidence to support your thought, that your friends and family would disagree with your thought, and that your thought makes you feel bad about yourself, it’s time to replace that thought. Not with a vague affirmation, but with factual and meaningful self-statements.

For example, perhaps you have taken on a project at work, and currently you find yourself feeling overwhelmed. Your thoughts may currently sound like, “Why did I say I could handle this? I never finish things on time.” You will now replace that thought with a positive factual thought, something simple like, “I’m doing better at this job everyday and am continuing to make progress.”

A healthy self-esteem is not about being perfect or thinking you’re perfect when you’re not. No one is. A healthy self-esteem is about acknowledging your strengths and accepting your weaknesses and realizing you’re like everyone else – human and beautifully flawed.

3. Treat Yourself Well

Though you may feel you don’t deserve it, by treating yourself, you will send positive messages to your subconscious mind that you ARE worth it. Consider taking yourself out to a nice lunch, buy yourself that sweater you’ve been eyeing, or go get a relaxing massage. You don’t even have to spend money; show yourself you’re worth it by spending time reading a book, going for a walk in nature, or doing anything that inspires you.

4. Seek Positive Support

You want to surround yourself with people who celebrate your strengths, not your weaknesses. This can include seeking the positive support of a therapist who can work with you on analyzing and replacing negative thought patterns. When we don’t have an accurate self-perception, it can help to get a new perspective from an objective third party.

Increasing your self-esteem isn’t easy, but if you practice these tips, you will be able to chip away at the negative self-talk every day.

Need help with your self-esteem? If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help. 

Filed Under: Self-Esteem