Colette Lopane-Capella, LMHC, D

The following post contains minor spoilers for the book and film adaptation of Turtles All the Way Down.

The film adaptation of Turtles All the Way Down, based on the novel by John Green, presents a heartfelt and nuanced exploration of mental health, specifically obsessive-compulsive disorder (OCD). As a therapist, watching Aza Holmes’ journey unfold on screen was a powerful experience, revealing the challenges and depth of living with a mental illness often misunderstood and trivialized. Here’s a deeper look at the film’s portrayal of OCD and some reflections on what it gets right about mental health and recovery.

Obsessive-Compulsive Disorder: Beyond Stereotypes

From the beginning, Turtles All the Way Down doesn’t shy away from portraying the complexity of OCD. For many, OCD is reduced to quirky behaviors like excessive hand-washing or a need for order. Yet, for Aza, her intrusive thoughts spiral into what she describes as a “thought spiral,” a vortex of worry that pulls her down and consumes her focus, rationality, and freedom.

The film’s portrayal of these thoughts and compulsions is refreshingly accurate. We see how OCD isn’t about “perfectionism” but rather an overwhelming need to alleviate the distress caused by intrusive, distressing thoughts. This painful process can create significant disruptions in daily life, relationships, and personal identity. As a therapist, I appreciated that the film brought these intricacies to light in a way that doesn’t minimize Aza’s suffering but instead treats it with gravity and compassion.

The Role of Relationships in Mental Health

The film also sheds light on the importance and challenges of relationships for someone experiencing mental health struggles. Aza’s relationship with her friend Daisy is marked by moments of connection and strain. The story illustrates how her OCD impacts their friendship and how Daisy struggles to understand and support Aza, sometimes feeling sidelined by Aza’s internal battle.

As therapists, we often remind clients of the power of healthy relationships in the healing process. Aza’s story illustrates the delicate balance between receiving support and maintaining independence while navigating the complexities of mental illness. Her relationships highlight how essential it is for friends and loved ones to practice patience and empathy, even if they don’t fully understand what someone with OCD is going through.

Self-Compassion in the Journey to Recovery

Perhaps one of the film’s most poignant messages is the idea that healing doesn’t necessarily mean “fixing” oneself. Throughout her journey, Aza grapples with an intense desire to “escape” from her mind and its painful spirals. However, she begins to learn to coexist with her thoughts rather than fighting against them constantly. This perspective is essential in therapy: the journey is not just about finding ways to eradicate one’s symptoms but about learning to coexist with them and finding value in oneself despite them.

Acceptance doesn’t mean giving in to the disorder but rather recognizing it as part of the current reality and choosing to engage with life in meaningful ways nonetheless. This compassionate approach to mental health is an essential part of therapeutic work, encouraging individuals to embrace themselves even when their challenges feel overwhelming.

The Power of Storytelling in Normalizing Mental Health Conversations

“Turtles All the Way Down” stands out as a narrative that encourages conversations about mental health without romanticizing or demonizing it. This open portrayal fosters awareness, empathy, and understanding in a way that few films achieve. As a therapist, I see storytelling as an invaluable bridge for clients, family members, and even society to better understand the often-hidden struggles of mental illness.

This film may resonate deeply with individuals who have OCD, anxiety, or any mental health condition that makes them feel isolated or misunderstood. It offers a reminder that they are not alone and that their experience is both real and valid.

Closing Thoughts: A Window into Compassionate Mental Health Representation

“Turtles All the Way Down” is a significant step toward a more empathetic and genuine portrayal of mental illness on screen. It highlights that while mental health issues can feel consuming, healing is often about building a relationship with one’s mind. This relationship takes time, effort, and compassion—not only from others but, most importantly, from oneself.

For therapists and mental health advocates, the film is a valuable tool for sparking discussions, normalizing struggles, and reminding those affected that their experience is valid and that help, healing, and hope are always within reach

As a therapist, one of the most eye-opening things I get to share with clients is that mental health isn’t just in our heads—it’s in our entire bodies, especially in our gut! Yep, the gut and brain are in constant communication, sending messages back and forth all day, and this relationship has a huge impact on our mental health.

Why Does the Gut-Brain Connection Matter?

You know how when you're really nervous about something, you can actually feel it in your stomach—maybe like "butterflies" or even a stomachache? That’s your gut and brain talking. This connection, called the "gut-brain axis," goes both ways, so just as anxiety or stress can affect your gut, what’s going on in your gut can affect your mind.

In fact, our gut has been nicknamed the "second brain." It’s responsible for creating about 90% of the body’s serotonin—a chemical that plays a big role in mood. So if something’s off in your gut, it can throw off your serotonin levels, which might lead to feeling anxious, down, or just generally blah. This means that for many people, feeling better mentally might mean looking at gut health, too.

How Gut Health Affects Our Emotions

Our gut is home to trillions of little organisms, known as the microbiome, that help with everything from digestion to mood regulation. When this microbiome is healthy and balanced, it helps us stay emotionally steady and resilient. But if things go out of whack (due to stress, diet, or other factors), it can cause inflammation, which can lead to feeling irritable, anxious, or even down.

So yes, if you’re feeling persistently “off,” your gut could be trying to tell you something. This understanding can open new doors to healing—sometimes in ways we don’t expect.

What You Can Do to Support Your Gut-Brain Health

A big takeaway here is that mental health can benefit from small changes that care for both the mind and body. Here are some simple ways to support this mind-gut connection in your everyday life:

Manage Stress in Healthy Ways: Stress can be tough on our gut. Practicing mindfulness, meditation, or just taking time to slow down can reduce the impact of stress on your body. Taking breaks and allowing yourself downtime can make a big difference for both your mind and gut.

Watch What You Eat: Eating whole, fiber-rich foods (like veggies, fruits, and whole grains) can support gut health because these foods “feed” the good bacteria in your gut. Small changesmight be worth exploring. Consult a doctor/nutritionist.

Tune In to Your Body: We often forget to listen to our bodies! If you notice your stomach acts up when you’re stressed, or you feel down after eating certain foods, that’s valuable information. Paying attention to these patterns can be the first step in making choices that benefit both your gut and mind.

Move a Little Each Day: Physical activity doesn’t have to be intense to have an impact. Just moving—whether it's a walk, some light stretching, or dancing in your living room—can support gut health and boost your mood. Moving your body can also help you manage stress better, which your gut will thank you for!

Learn About the Gut-Brain Connection: It can be so empowering to understand how connected our body and mind are. When we learn how our thoughts, emotions, and physical health work together, it opens up new ways to care for ourselves.

Final Thoughts: Whole-Body Health for Whole-Body Healing

When we think about mental health holistically, we start to see the bigger picture. By taking small steps to care for both the gut and the brain, we’re giving our bodies the tools they need to support our overall well-being. It’s amazing how a little more balance in one area, like nutrition or stress management, can bring unexpected benefits to our mental health, too.

Healing isn’t just about one part of us; it’s about nurturing the whole self. So here’s to finding small, meaningful ways to support both mind and body on this journey.

Forgiveness can be one of the most powerful, transformative acts on the journey to healing and self-acceptance. As a therapist, I’ve seen the profound effect that forgiving others—and ourselves—can have on mental, emotional, and even physical health. Yet forgiveness can feel like a challenging, even overwhelming task. Often, clients express that they are unsure where to begin or fear that forgiving may mean condoning hurtful actions.

In many therapeutic approaches, forgiveness is recognized as a tool for reclaiming peace, releasing negative attachments, and building resilience. One traditional practice that embodies this idea beautifully is Ho’oponopono, a Hawaiian spiritual tradition of reconciliation and forgiveness. It offers a gentle, powerful framework for letting go, and it serves as a beautiful addition to any healing journey.

Ho’oponopono: A Path to Reconciliation and Freedom

The Hawaiian word Ho’oponopono means “to make things right” or “to move things back to balance.” In its original form, Ho’oponopono was used within families and communities as a way to restore harmony, often with a leader guiding the process. However, the phrase most associated with modern Ho’oponopono, “I’m sorry, please forgive me, thank you, I love you,” is now used as a personal, meditative practice for self-forgiveness, healing, and acceptance.

These four statements may appear simple, but the healing lies in their repetition and in truly allowing yourself to connect with each phrase. When practiced regularly, Ho’oponopono can help open the heart to self-compassion and release long-held grievances and self-judgments.

Here’s a closer look at the powerful meaning behind each of the four phrases in this practice:

“I’m sorry.”

This phrase acknowledges the pain or harm, whether you caused it, endured it, or just held onto it in your heart. Saying “I’m sorry” in this context is not about blame or guilt; rather, it’s an invitation to recognize the weight of the unresolved hurt and to begin releasing it. It’s a way of accepting what has happened without judgment.

“Please forgive me.”

Forgiveness is often more about liberation than absolution. When we ask for forgiveness, whether from ourselves or someone else, we are granting ourselves permission to step beyond the pain. Asking “please forgive me” is a way of acknowledging our humanity, our imperfections, and our desire to heal and move forward.

“Thank you.”

Gratitude, especially in challenging times, can feel counterintuitive but is transformative. “Thank you” here can be directed toward yourself, toward the process, or toward life itself. This phrase allows you to appreciate the journey and the growth that forgiveness brings, even when it's difficult.

“I love you.”

In Ho’oponopono, “I love you” is not necessarily directed at someone else; instead, it is often an affirmation of love toward oneself, the world, and life. Saying “I love you” reconnects us with compassion, reminding us that at the core of forgiveness is a return to love, both for others and for ourselves.

The Therapeutic Power of Forgiveness

In therapy, forgiveness work is a delicate and nuanced process. Forgiveness does not mean excusing behavior or dismissing pain. Instead, it’s about releasing the hold that the hurt has on us. Research has shown that practicing forgiveness, both toward others and oneself, can reduce stress, lower anxiety, and improve overall mental well-being. Letting go of resentments allows us to reclaim emotional energy, enhances our sense of freedom, and helps us build healthier, more resilient relationships.

I often encourage clients to practice Ho’oponopono as a grounding exercise in our sessions. When clients experience strong feelings of guilt, shame, or anger, this practice can act as a gentle anchor. Its repetitive, ritualistic nature is grounding, encouraging a gradual shift from judgment and resistance to acceptance and love.

How to Integrate Ho’oponopono into Your Daily Life

If you’d like to try this practice, consider setting aside a quiet space where you can reflect without interruptions. Close your eyes, breathe deeply, and say each phrase with intention: “I’m sorry. Please forgive me. Thank you. I love you.” You might direct these words toward a specific person or toward yourself. Remember, this practice doesn’t demand immediate results. With regular practice, though, it can offer deep relief, clarity, and a renewed sense of peace.

Forgiveness is an ongoing journey, not a one-time event. Ho’oponopono reminds us that forgiveness starts within, as we learn to let go of past hurts, release judgment, and make space for growth and healing. Through “I’m sorry, please forgive me, thank you, I love you,” we are invited to make peace with the past, ground ourselves in the present, and open our hearts to the future with compassion and resilience.

In the midst of life's chaos, there's something profoundly comforting about the act of journaling. It's like having a conversation with yourself, a moment of reflection and release in a world that's constantly moving.

As a therapist, I've seen firsthand how journaling can be a powerful tool for self-exploration and healing. It's a space where we can unravel our thoughts, untangle our emotions, and make sense of the whirlwind inside our minds.

But perhaps the most beautiful aspect of journaling is its ability to capture our journey over time. Flipping through old journal entries is like revisiting chapters of our lives, seeing how far we've come, and recognizing the strength and resilience that carried us through.

Our therapists at New Day Vitality believe in the transformative power of journaling. Some of our clinicians have curated a collection of journals that celebrate the beauty of self-expression. Each journal has photos from our travels and journal prompts on the covers inviting you to embark on a journey of introspection and discovery.

If you're looking for a way to reconnect with yourself and honor your own story, we invite you to explore our collection. Click here to learn more about how journaling can be a source of solace, clarity, and growth on your path to healing.

Be well, be safe, be easy ⭐️