Colette Lopane-Capella, LMHC, D

25
Sep
2025

Why Taking Care of Your Mental Health Is Just as Important as Your Physical Health

 

When people think about health, they often focus on eating well, exercising, and getting enough sleep. While those are essential, there’s another piece of the puzzle that’s just as important—but often overlooked: mental health. As a psychotherapist, I’ve seen firsthand how caring for your emotional well-being can transform not only your mood, but also your relationships, physical health, and overall quality of life.

In this post, I’ll share why mental health matters so deeply, the signs that you might need extra support, and practical steps you can take today to nurture your emotional wellness.

Why Mental Health Matters

Your mind and body are deeply connected. Stress, anxiety, and unresolved emotions don’t just stay in your head—they often show up in your body. You might notice this as headaches, muscle tension, digestive issues, or even fatigue. On the flip side, when you feel emotionally balanced, you often sleep better, make healthier choices, and feel more resilient in the face of challenges.

Prioritizing mental health isn’t a luxury—it’s an essential part of total wellness. Just as you wouldn’t ignore a persistent cough or back pain, your emotional struggles also deserve care and attention.

Signs You May Need to Pause and Care for Your Mental Health

Sometimes, we’re so busy pushing through daily life that we miss the signs that our emotional health is asking for help. Here are a few common ones:

  • Feeling persistently overwhelmed or anxious
  • Irritability or mood swings that feel hard to control
  • Difficulty sleeping—either too much or too little
  • Loss of interest in activities you used to enjoy
  • Pulling away from friends, family, or social situations
  • Changes in appetite or energy that don’t have a clear cause

If any of these sound familiar, you’re not alone. These are signs that your mind and body are signaling for rest, compassion, and possibly professional support.

Practical Ways to Support Your Mental Health

While everyone’s journey is unique, there are proven strategies that can help strengthen your emotional well-being. Here are a few you can try:

1. 

Practice Mindful Breathing

Even a few minutes of deep, intentional breathing can calm the nervous system. Try pausing during your day to take five slow breaths, focusing only on the inhale and exhale.

2. 

Move Your Body

Exercise doesn’t have to mean running marathons. A short walk, gentle yoga, or even stretching at your desk can release endorphins and ease stress.

3. 

Connect with Others

Human beings are wired for connection. Talking with a trusted friend, family member, or therapist can lighten the emotional load and remind you that you don’t have to carry everything alone.

4. 

Set Healthy Boundaries

It’s okay to say “no.” Protecting your time and energy is a form of self-respect and a vital part of mental wellness.

5. 

Seek Professional Support

Sometimes, the most powerful step you can take is reaching out for professional help. Therapy provides a safe, non-judgmental space to process emotions, build coping strategies, and rediscover your strengths.

Breaking the Stigma

One of the most common barriers I see is the belief that seeking therapy means you’re “weak” or “can’t handle life.” In reality, the opposite is true. Choosing to care for your mental health is an act of courage and strength. It means you value yourself enough to invest in your well-being.

Think of it this way: if your car’s check engine light comes on, you don’t ignore it—you take it in for maintenance so it can keep running smoothly. Therapy works the same way. It helps you address issues before they become bigger challenges.

Final Thoughts

Mental health is health. By giving your emotional well-being the same attention you give your physical health, you create a foundation for a fuller, healthier, and more balanced life. Whether it’s small daily practices or reaching out for professional support, every step you take toward nurturing your mind matters.

If you’re feeling stuck, overwhelmed, or simply curious about how therapy might help, I encourage you to reach out. Sometimes, the hardest part is taking that first step—but it can also be the most transformative.

Posted by Colette Lopane-Capella, LMHC, D
25
Aug
2025

High-Functioning Anxiety: The Silent Struggle You Can’t See

 

When most people think of anxiety, they imagine panic attacks, avoidance, or visible signs of distress. But anxiety doesn’t always look the way we expect. Many people live with what’s called high-functioning anxiety—a form of anxiety where on the outside, everything looks “put together,” but on the inside, there’s a constant storm of worry and self-doubt.

High-functioning anxiety isn’t an official diagnosis in the DSM-5, but it’s a term that resonates with millions of people. These individuals often excel in school, work, or family life, yet behind the scenes, they may feel exhausted, overwhelmed, or “never good enough.” If this sounds familiar, you’re not alone—and learning more about high-functioning anxiety is the first step toward healing.

What Does High-Functioning Anxiety Look Like?

Unlike more visible forms of anxiety, high-functioning anxiety can fly under the radar. On the outside, people appear successful, calm, and confident. Inside, they may be battling constant self-criticism, perfectionism, and fear of failure.

Some common signs of high-functioning anxiety include:

  • Overthinking every decision, big or small
  • A constant need to “do more” or “be better”
  • Difficulty relaxing, even during downtime
  • Trouble sleeping due to racing thoughts
  • Over-preparing for work or social situations
  • Feeling guilty about resting or saying “no”
  • Using achievement to hide inner worry

Many people with high-functioning anxiety are praised for their productivity and reliability, which makes it even harder to acknowledge their struggle. The very traits that earn admiration—such as perfectionism and drive—are fueled by anxiety.

Why High-Functioning Anxiety Can Be Harmful

At first, high-functioning anxiety might look like a “secret superpower.” After all, it often pushes people to succeed. But the long-term effects can be damaging. Constant stress takes a toll on the body and mind, leading to burnout, health issues, and strained relationships.

Research shows that chronic anxiety increases the risk of insomnia, digestive problems, heart disease, and depression. Emotionally, people with high-functioning anxiety often feel stuck in a cycle of pressure and self-doubt, where accomplishments never feel like “enough.”

Coping Strategies for High-Functioning Anxiety

The good news is that high-functioning anxiety can be managed—and even transformed—into healthier patterns. Here are some effective strategies:

  1. Challenge Perfectionism – Ask yourself: Is this good enough? instead of Is this perfect? Shifting your mindset can reduce unnecessary pressure.
  2. Set Boundaries – Learning to say “no” without guilt is essential for protecting your mental health.
  3. Prioritize Rest – Productivity is not the same as worth. Schedule downtime and treat it as non-negotiable.
  4. Practice Self-Compassion – Notice when you’re being overly critical and replace judgment with kindness.
  5. Seek Support – Talking with a therapist can provide tools to manage anxiety and help break the cycle of overachievement.

When to Seek Help

If your anxiety is interfering with your ability to relax, enjoy life, or feel satisfied with your achievements, it may be time to reach out for support. Therapy can help you understand the root of your anxiety, develop healthier coping strategies, and create balance in your life.

Remember: you don’t have to keep pushing through in silence. High-functioning anxiety may be invisible to others, but your feelings are valid—and you deserve peace, not just productivity.

Posted by Colette Lopane-Capella, LMHC, D
25
Aug
2025

New Beginnings: Embracing Change and Riding the Waves Toward Feeling Good

Every new beginning carries both excitement and uncertainty. Whether it’s starting a new job, moving to a different city, beginning (or ending) a relationship, or simply deciding to shift an old habit, change can feel like stepping into uncharted waters. As a psychotherapist, I often remind my clients that new beginnings are less about perfection and more about learning how to ride the waves.

Why New Beginnings Feel So Intense

Change asks us to let go of what’s familiar—even when the familiar no longer serves us. Our brains naturally prefer routine because it feels safe. So when we face a transition, it’s normal to feel anxious, heavy, or even resistant. You may wonder: Am I making the right choice? What if I fail? What if this doesn’t last?

These feelings don’t mean you’re weak. They mean you’re human. New beginnings stretch us, and in that stretching comes growth.

Riding the Waves of Change

Imagine the process of starting fresh as waves rolling in at the shore. Some are gentle, easy to float with. Others feel overwhelming, threatening to pull you under. But just like in the ocean, the key is not to fight every wave—it’s to learn how to move with them.

  • Notice your emotions without judgment. Fear, doubt, and hope often show up together. Each has something to teach you.
  • Anchor yourself in the present. Instead of getting lost in “what ifs,” take one step, one breath, one choice at a time.
  • Allow imperfection. Beginnings are rarely smooth. Growth is messy, but messiness is proof that you’re in motion.

Feeling Good Along the Way

A new beginning doesn’t mean you’ll feel good every moment. But it does mean you have an opportunity to build habits, mindsets, and support systems that nurture your well-being. Here are a few ways to cultivate steadiness as you move forward:

  • Practice small rituals of care. Even a short walk, journaling, or pausing with a cup of tea can calm your nervous system.
  • Stay connected. Sharing your journey with friends, family, or a therapist can lighten the load and remind you that you’re not alone.
  • Celebrate progress, not perfection. Every tiny step counts. Acknowledge yourself for showing up, even when it feels hard.

The Deeper Meaning of New Beginnings

At their core, new beginnings are about hope. They are proof that life is always offering second chances, new paths, and fresh ways of becoming. Even when the process feels heavy, even when uncertainty lingers, you are learning resilience. You are building a relationship with yourself that says: I trust my ability to begin again.

Starting Fresh in Your Own Life

If you’re navigating a transition, remember—you don’t have to do it alone. Therapy can provide a safe, supportive space to process your emotions, explore possibilities, and strengthen your ability to ride the waves of change.

Every day offers the possibility of a new beginning. Whether you’re ready to take a big leap or a small step, trust that feeling good doesn’t come from avoiding the waves, but from learning how to move with them.

If you’re looking for support in embracing new beginnings, I’d love to help. My psychotherapy practice in Larchmont, NY, offers a warm, compassionate space for you to explore, heal, and grow. Reach out today to begin your next chapter with support and guidance.

Posted by Colette Lopane-Capella, LMHC, D
11
Aug
2025

Why You Feel Stuck — And How Therapy Can Help You Move Forward

 

 

We’ve all had moments when life feels like it’s on pause. You’re doing your best, but something isn’t moving forward. It’s not exactly burnout, and it’s not exactly depression — it’s a stuck feeling. And it’s more common than you might think.

As a psychotherapist in Larchmont, NY, I often hear clients say:

“I just feel like I’m spinning my wheels.”

“I know what I should do, but I can’t make myself do it.”

“I’m not unhappy, but I’m not happy either.”

If this sounds familiar, you’re not alone. Here’s why feeling stuck happens — and how therapy can help you break free.

1. Why We Get Stuck

Life transitions, old patterns, and hidden fears can all create an invisible “holding pattern.”

  • Fear of Change: Even positive change can feel threatening to the part of us that craves stability.
  • Unresolved Emotions: Past experiences, even ones we think we’ve moved past, can quietly influence our choices.
  • Decision Overload: Too many options can lead to paralysis instead of progress.
  • Perfectionism: Waiting for the “right” time or the “perfect” plan can leave you waiting forever.

When we’re stuck, it’s not just mental — it’s physical too. Stress hormones can keep the body in a low-level fight-or-flight mode, draining energy and motivation.

2. How Therapy Helps You Get Unstuck

Talking to a trained therapist is more than just “venting.” Therapy provides clarity, perspective, and practical tools.

  • Clarity on What’s Really Going On: Often, the real cause of feeling stuck isn’t the problem you think it is.
  • Breaking Old Patterns: Therapy helps you notice habits you didn’t even realize were keeping you in place.
  • Building Emotional Resilience: Learning to handle uncertainty can free you to take steps forward.
  • Creating Accountability: Having a regular space to reflect and track progress helps momentum build.

With the right support, even small shifts can lead to big breakthroughs.

3. Signs It’s Time to Seek Help

It might be time to talk to a therapist if you notice:

  • You’ve been feeling stuck for more than a few weeks.
  • You keep revisiting the same problem without resolution.
  • You avoid making decisions because you’re afraid of “getting it wrong.”
  • You feel emotionally flat or disconnected from your goals.

These aren’t signs of weakness — they’re signals from your mind and body that something needs attention.

4. Moving Forward — Starting Today

You don’t have to wait until you “have it all figured out” to begin therapy. In fact, that’s often the first step toward figuring it out.

Here are a few things you can do right now:

  1. Name the Feeling: Simply saying “I feel stuck” can take away some of its power.
  2. Change Your Environment: Even small changes, like working in a different space, can shift perspective.
  3. Reach Out for Support: Friends, mentors, and therapists can help you see what you can’t see yourself.

Final Thoughts

Feeling stuck doesn’t mean you’re broken — it means you’re human. Therapy offers a safe, judgment-free space to explore what’s keeping you in place and to take steps toward the life you want.

If you’re in Larchmont, NY or the surrounding area, I offer both in-person and virtual sessions to help you move forward with clarity and confidence.

Posted by Colette Lopane-Capella, LMHC, D
11
Aug
2025

Embracing Change and Navigating Life’s Transitions: How to Manage the Stress That Comes With It

 

Change is one of life’s few guarantees. Whether it’s a career shift, a move to a new city, a relationship change, or a new stage of life, transitions can stir up a complex mix of emotions—excitement, fear, hope, and uncertainty all at once. Even positive changes, like getting married or starting a dream job, can bring stress. The way we respond to these transitions can make the difference between feeling overwhelmed and moving forward with resilience.

Why Change Feels So Stressful

Our brains are wired to prefer predictability. Routines and familiar patterns create a sense of safety. When life shifts—especially unexpectedly—it can feel like the ground beneath us has moved. This uncertainty can trigger the body’s stress response: racing thoughts, muscle tension, and disrupted sleep.

Stress in times of change is normal, but it doesn’t have to take over. By understanding what’s happening internally, we can take proactive steps to stay grounded and focused.

Step One: Acknowledge Your Feelings

One of the most powerful ways to handle transition stress is to name what you’re feeling. Are you anxious about the unknown? Sad about what you’re leaving behind? Excited but nervous?

Resisting emotions often amplifies them. Acknowledging them—without judgment—creates space for processing and acceptance. Try journaling, talking with a trusted friend, or working with a therapist to explore the emotional layers of your experience.

Step Two: Focus on What You Can Control

When change feels overwhelming, it’s easy to fixate on the “what ifs” and the unknowns. Instead, bring your attention to the aspects of the transition you can influence.

  • Create a plan for immediate next steps
  • Maintain healthy habits like regular meals and movement
  • Keep a consistent sleep routine
  • Organize your environment so it feels supportive

Shifting from “I can’t control this” to “Here’s what I can do” can significantly reduce stress and increase confidence.

Step Three: Anchor Yourself in Routines

During periods of transition, familiar rituals can serve as emotional anchors. Something as simple as morning coffee in your favorite mug, a daily walk, or a regular meditation practice can help you feel steady when other areas of life are shifting.

These routines aren’t just comfort—they’re a way to signal to your nervous system that not everything is changing, which lowers stress levels.

Step Four: Reframe the Narrative

Our mindset shapes how we experience change. Instead of viewing transitions as disruptions, consider them opportunities for growth. Every change—whether chosen or unexpected—carries lessons, new perspectives, and possibilities.

This doesn’t mean denying the difficulty. It means holding space for both the challenge and the potential. Remind yourself: “This is hard, but I’m learning something valuable through it.”

Step Five: Build a Support Network

Isolation can magnify the stress of change. Reach out to people who can listen without judgment, offer practical help, or simply share a laugh with you. Support might come from friends, family, colleagues, or a therapist who can help you navigate the mental and emotional aspects of transition.

Step Six: Practice Stress-Relief Techniques

When stress builds, your body needs ways to discharge it. Try deep breathing exercises, yoga, or progressive muscle relaxation. Even short breaks to stretch, get fresh air, or listen to calming music can reset your stress response.

Mindfulness practices are especially powerful during transitions, helping you return to the present moment instead of being swept away by worry about the future.

Remember: Change Is a Process, Not a Moment

Transitions unfold over time. You may feel unsettled at first, then gradually adjust as new routines take hold. Give yourself permission to move through the process at your own pace.

Every major life shift you’ve experienced in the past has shaped your resilience. This transition is no different—you already have the skills and inner strength to navigate it.

Posted by Colette Lopane-Capella, LMHC, D