In a culture that offers endless food choices and constant decision-making, many people find that eating well is less about knowledge and more about consistency. Could repeating meals be your solution to help you lose weight?

Recent research from the American Psychological Association highlights a surprisingly simple idea: repeating meals and keeping calorie intake steady may support more effective weight loss than constantly varying what you eat.

Diet Study on Repeating Meals

Published in the journal Health Psychology, the study followed 112 adults enrolled in a structured behavioral weight loss program. Participants tracked their meals and weight daily over 12 weeks.

Researchers focused on two key diet patterns:

1. how consistent participants were with their daily calorie intake
2. how often they repeated the same meals rather than introducing new foods.

Those who developed more routine eating habits – both in terms of calorie stability and meal repetition – lost more weight on average (about 5.9% of body weight) compared to those with more varied diets (about 4.3%).

Rethinking Meal Choices for Weight Loss

At first glance, this may seem counterintuitive. We often associate dietary variety with better health. But in today’s environment – where convenience foods, emotional eating cues, and time pressures are pervasive – simplicity can reduce the mental load of decision-making. As lead author Charlotte Hagerman notes, routine eating may make healthy choices feel more automatic, requiring less effort and self-control.

From a psychological perspective, this finding aligns with what we see clinically at Prasad Counseling and Training.

Consistency reduces cognitive fatigue.

When meals are predictable, individuals spend less time negotiating with themselves about what to eat, which lowers the likelihood of impulsive or emotionally driven choices. In other words, structure creates stability.

Mental Health & Weight Loss

However, there is an important layer often overlooked in weight loss conversations: the role of anxiety and depression. Many individuals who struggle to maintain a meal plan are not lacking discipline – they are navigating internal states that directly affect appetite, motivation, and decision-making.

Anxiety, for example, can lead to both under-eating and over-eating. Heightened physiological arousal may suppress appetite during the day, followed by increased cravings in the evening when the body seeks regulation.

Depression, on the other hand, often disrupts energy, planning, and follow-through. Even simple tasks – like preparing a familiar meal – can feel disproportionately effortful. In both cases, inconsistency in eating patterns is not a failure of willpower; it is a reflection of underlying emotional and cognitive strain.

Benefits of Psychotherapy

This is where psychotherapy becomes highly relevant. A structured meal plan – especially one built on repetition – can be effective, but only if the psychological barriers to consistency are addressed.

Therapy helps individuals identify patterns such as emotional eating, avoidance, all-or-nothing thinking, or self-criticism that often derail even the best nutritional strategies.

In cognitive-behavioral work, for instance, clients learn to anticipate high-risk moments—like stress after work or unstructured weekends—and develop more intentional responses. Rather than relying on motivation alone, they build systems: a small set of go-to meals, consistent grocery routines, and realistic expectations. Importantly, therapy also targets the emotional drivers behind eating patterns, helping individuals regulate mood without relying solely on food.

Nutritional Psychiatry

In addition, psychotherapy can introduce you to nutritional psychiatry, a new field that goes beyond reducing caffeine and sugar intake. It looks at how specific foods can influence neurotransmission and emotions.

The study also found that greater day-to-day calorie fluctuations were associated with less weight loss. Clinically, this makes sense. Large swings in intake often mirror swings in mood, stress, or routine. By stabilizing both emotional and behavioral patterns, individuals are better able to maintain consistency over time.

It is worth noting that the researchers caution against overgeneralizing the findings. The study shows correlation, not causation, and dietary variety—especially within healthy food groups—remains important for overall nutrition. Still, the takeaway is practical and actionable: simplifying food choices may improve adherence, particularly in a challenging food environment.

Solutions to Physical & Mental Health

For many people, the path forward is not a more complex diet, but a more supportive structure – one that accounts for both behavior and mental health.

If you find yourself starting and stopping meal plans, or struggling to stay consistent despite your best efforts, it may be less about what you are eating and more about what is happening beneath the surface.

Psychotherapy offers a space to understand and address those patterns, making consistency not just possible, but sustainable. Start a new habit that you can repeat- make an appointment with one of our therapists today!

For many high-performing professionals – engineers in oil and gas, attorneys, medical providers, and project managers – working long hours is not just expected, it’s often rewarded. Productivity, responsiveness, overworking and endurance become markers of competence.

But there is growing recognition that what looks like dedication on the surface can, over time, become something more costly.

A recent survey highlighted in Employee Benefit News found that nearly half of U.S. full-time workers identify as “workaholics,” with 76% describing themselves as at least somewhat workaholic (Nesbitt, 2026). Three-quarters report working beyond 40 hours per week, and a significant subset exceed 60 hours.

While this level of effort may appear necessary – or even admirable – it often carries psychological and relational consequences that are harder to measure.

The Hidden Function of Overwork

In clinical practice, overworking is not only about external demands. It frequently serves an internal function. Work can become a highly effective form of avoidance – of difficult conversations, unresolved conflicts, anxiety, or even deeper questions about identity and satisfaction.

For example:

• An engineer may stay late to avoid tension at home.
• An attorney may take on additional cases to avoid feelings of inadequacy.
• A medical provider may overextend to maintain a sense of control in an unpredictable system.
• A project manager may remain constantly “on” to avoid disappointing others.

Over time, this pattern reinforces itself. Work becomes the place where you feel competent and in control, while other areas of life – relationships, parenting, self-care – begin to feel more demanding and less rewarding.

Impact on Parenting and Family Life

When work consistently takes priority, parenting often becomes reactive rather than intentional. You may find yourself physically present but emotionally depleted. Small moments – bedtime routines, conversations, shared activities – can begin to feel like obligations rather than opportunities for connection.

Children are perceptive. They may not articulate it directly, but they experience the absence of consistent, engaged attention. Over time, this can affect attachment, communication patterns, and behavioral dynamics within the home.

Overworking Strain on Couples & Relationships

Similarly, couples often experience a gradual erosion of connection.

When one or both partners are overextended:

• Communication becomes logistical rather than emotional.
• Conflict is avoided or escalates quickly due to accumulated stress.
• Intimacy – both emotional and physical – declines.

What begins as “I’m doing this for us” can slowly transform into “We don’t feel like a team anymore.”

The Mental Health Cost of Workaholics

The same survey found that 50% of workers report mental health impacts related to overwork.

These often include:

• Chronic stress and burnout
• Anxiety and difficulty disengaging
• Irritability and emotional exhaustion
• Sleep disruption
• Reduced sense of meaning outside of work

Importantly, working more hours does not necessarily improve performance. In fact, cognitive efficiency, decision-making, and creativity often decline under sustained stress.

How Psychotherapy Helps

Psychotherapy offers a structured space to examine these patterns without judgment. The goal is not to reduce ambition or professional excellence, but to bring awareness to the underlying drivers of overwork and create more sustainable ways of functioning.

In individual therapy, you can:

• Identify the internal beliefs fueling overwork (e.g., “I’m only valuable if I’m productive”)
• Develop boundaries that align with both professional and personal priorities
• Learn to tolerate discomfort rather than avoiding it through work
• Re-engage with relationships in a more present and intentional way

Why Group Therapy Is Especially Effective

Group psychotherapy adds a powerful dimension, particularly for high-achieving professionals who may feel isolated in their experience.

In a well-facilitated group, you begin to see that others – often equally accomplished – struggle with similar patterns. This shared experience reduces stigma and opens the door to more honest reflection.

Group therapy helps you:

• Recognize interpersonal patterns in real time
• Receive direct, constructive feedback from peers
• Practice setting boundaries and expressing needs
• Rebuild relational skills that may have been overshadowed by professional demands

Perhaps most importantly, group therapy challenges the belief that you must manage everything alone.

Moving Toward Balance

Overwork is often normalized, even celebrated. But normalization does not make it sustainable. As awareness grows, many professionals are beginning to question whether the cost is worth it – not just in terms of burnout, but in missed relationships, strained families, and a diminished sense of fulfillment.

Psychotherapy provides a path to recalibrate. Not by stepping away from success, but by redefining it in a way that includes both professional achievement and personal well-being. Step away from the work for one moment and book a therapy session today!

Here at Prasad Counseling and Training, many of our patients are highly trained professionals – medical providers, engineers in oil and gas, project managers, teachers, and attorneys. They work in demanding environments where competence matters, decisions carry consequences, and confidence is often expected.

But even among highly capable professionals, there’s a psychological pattern that can quietly influence decision-making: the Dunning–Kruger effect.

An recent article on Atlassian.com explains the concept simply: the Dunning–Kruger effect is a cognitive bias in which people overestimate their own knowledge or abilities, particularly when they have limited experience in a specific area. The phenomenon was first described by psychologists David Dunning and Justin Kruger in a 1999 study showing that people who performed poorly on tests of humor, grammar, and logic also dramatically overestimated how well they had done.

This finding doesn’t mean people are unintelligent. Rather, it highlights a paradox: the skills needed to perform well are often the same skills needed to evaluate performance accurately. When those skills are still developing, people may not yet have the awareness to recognize their own gaps.

High-Achieving Professionals are Not Immune

If you are a physician, nurse practitioner, or other medical provider, you are likely to operate in an environment where decisiveness is valued.

“Confidence is essential when diagnosing a patient or responding to a clinical problem,” says Prasad Counseling and Training Practice Owner, Bill Prasad, LPC-S.

Yet medicine is also a field where the volume of knowledge is vast and constantly evolving. The Dunning–Kruger effect can sometimes appear when clinicians move into unfamiliar areas – such as new technologies, administrative leadership, or policy decisions – where their expertise is still developing. “Our practice has the contract with the EAP that serves Methodist Hospitals. We work with many providers who face challenges,” he adds.

Engineers in the oil and gas industry face similar dynamics. Engineering culture rewards technical mastery and problem-solving. However, when projects involve complex interdisciplinary systems—finance, regulatory frameworks, or human behavior—technical confidence can occasionally spill over into domains where expertise is still forming.

Leadership: Pressure on Managers to be Confident

Project managers encounter another version of this bias. Leadership roles often require projecting certainty in front of teams and stakeholders. Yet managing timelines, human dynamics, risk forecasts, and organizational politics simultaneously means no one has full mastery of every variable.

The temptation to appear fully confident can sometimes mask areas where collaboration or feedback would strengthen outcomes.

Dunning-Kruger for Academics

Teachers and educators also experience this dynamic.

“Many teachers develop deep mastery in curriculum and pedagogy, yet new educational technologies, policy changes, or classroom behavioral challenges can create unfamiliar territory,” says Prasad Counseling and Training Group Counselor and Former School Counselor, Carroll Prasad, LPC-S.

The Dunning–Kruger effect can occur during these transitions when early exposure to a new approach creates a sense of confidence before deeper mastery develops.

“Attorneys may recognize a similar pattern,” says Prasad Counseling and Training Psychotherapist Hannah Schaeffer. “Legal training builds analytical reasoning and persuasive confidence—two qualities that serve clients well,” she adds.

However, the law contains countless specialties. An attorney who is brilliant in litigation may initially underestimate the complexity of tax law, intellectual property, or regulatory compliance.

The Learning Curve Behind the Bias

The Atlassian article connects the Dunning–Kruger effect to a model called the four stages of competence:

1. Unconscious incompetence – You don’t yet realize what you don’t know.
2. Conscious incompetence – You recognize gaps and begin learning.
3. Conscious competence – You can perform the skill with effort.
4. Unconscious competence – The skill becomes second nature.

The Dunning–Kruger effect tends to show up early – between the first and second stages – when initial exposure creates confidence before experience has caught up.

Matters for Mental Health & Professional Growth

In high-performance professions, overconfidence can create several challenges. It can block learning if feedback is ignored. It can strain team trust when someone repeatedly overpromises. In safety-sensitive fields—medicine, engineering, or law—the stakes can also be significant.

But there is another side to the story. A small degree of optimism can also push people to attempt ambitious goals they might otherwise avoid. In that sense, confidence can be a powerful motivator.

Building Healthier Self-Awareness

Awareness is the best antidote to this bias. The Atlassian article suggests several strategies that are particularly relevant for professionals:

• Seek honest feedback from colleagues and mentors.
• Reflect on past projects to identify where strengths and gaps consistently appear.
• Encourage psychological safety on teams, where people can admit uncertainty without fear of embarrassment.
• Stay committed to lifelong learning, even in areas where you already feel competent.

For professionals like medical providers, engineers, project managers, teachers, and attorneys, humility is not weakness—it is a cognitive advantage.

Understanding the Dunning–Kruger effect doesn’t mean doubting yourself. Instead, it offers something more valuable: a clearer, more realistic understanding of where your strengths truly shine and where growth is still unfolding.

Why Group Psychotherapy Can Help

One of the most powerful ways to develop accurate self-awareness is through group psychotherapy.

“In a well-facilitated therapy group, individuals receive real-time feedback from others who observe their communication style, assumptions, and blind spots,” says Group Leader and Prasad Counseling and Training psychotherapist Thomas Fryar. “This kind of interpersonal mirror can gently challenge overconfidence while also correcting the opposite problem—unnecessary self-doubt,” he adds.

Group therapy also creates a psychologically safe environment where high-achieving professionals can practice curiosity, humility, and authentic dialogue. Over time, many people discover that the insights they gain from peers help them become not only more self-aware individuals, but also more effective leaders, collaborators, and decision-makers in their professional lives.

Understanding the Dunning–Kruger effect doesn’t mean doubting yourself. Instead, it offers something more valuable: a clearer, more realistic understanding of where your strengths truly shine and where growth is still unfolding.

It is a big secret that new research has uncovered: Employees who care for a child or adult often feel they must conceal this part of their lives at work.

A recent article in Employee Benefit News highlights this uncomfortable reality.  According to survey data cited in the article, only 8% of employees feel comfortable discussing caregiving responsibilities with HR, while 20% actively conceal those responsibilities out of fear that they will be perceived as less committed to their jobs (Employee Benefit News, 2026).

Many people who have worked inside large organizations admit these numbers are not surprising.

Why Single Moms & Other Caregivers Hide This Responsibility

Jonna Hitchcock has more than 20 years of experience in human resources and leadership roles and is currently an intern with Prasad Counseling and Training. She says that even in companies with supportive policies, employees may hesitate to share caregiving challenges.

“In HR, you often see employees quietly trying to manage real family responsibilities in the background,” Hitchcock says. “Even when organizations offer flexibility, people may worry that admitting stress or scheduling conflicts could affect how their commitment is viewed.”

Hitchcock also speaks from personal experience. In 2001, she was a single mother by choice working in an executive-level role in the IT industry at Cisco Systems. As the sole breadwinner for her family, maintaining her job was essential.

“At that time, I didn’t feel comfortable sharing much about the stress I was juggling,” she says. “Pediatrician appointments, childcare cancellations, and everyday parenting emergencies were constant logistical challenges. Because my income supported our entire household, I felt pressure to expose as little of my personal life as possible at work.”

Like many working parents, she tried to keep her personal responsibilities and caregiving stress largely invisible. But that kind of concealment can carry psychological consequences. The Employee Benefit News article notes that caregiving is far more common than many employers realize: about 63 million

The Additional Burden of Hiding Caregiving Stress

Americans serve as caregivers, and roughly 70% of them are also in the workforce (Employee Benefit News, 2026).

From a psychological perspective, hiding caregiving stress and responsibilities can create significant emotional strain. When people feel they must separate their professional identity from a major part of their personal life, it can lead to chronic stress, anxiety, and feelings of isolation.

As Hitchcock explains from her counseling training, “When someone feels they have to manage two demanding roles but can’t acknowledge one of them openly, the emotional load becomes much heavier.”

Ironically, Hitchcock eventually discovered that openness could sometimes strengthen workplace relationships. When she began sharing more about her circumstances, other employees revealed they were navigating similar challenges.

“People in the same situation started coming out of the woodwork,” she says. “Many of them actually wanted to work on my team because they knew I understood what they were juggling.”

Over time, her group became a team largely composed of working mothers.

“We ended up with some of our best employees,” Hitchcock recalls. “We worked incredibly hard because we were a team of working parents who had a point to prove—and a paycheck to bring home.”

Widespread Effects of Caregiving Roles

Experiences like this highlight an important lesson for organizations: caregiving is not a niche issue. It is a widespread reality that intersects with workplace culture, employee wellbeing, and mental health.

Today, Hitchcock brings both her HR background and her counseling training to conversations about stress, caregiving, and life transitions. She is currently completing her counseling internship with Prasad Counseling and Training and is seeing clients at a reduced rate through May 15, 2026.

In addition, she is part of a team of clinicians offering Group Counseling every other week. Carroll Prasad, LPC-S and Thomas Fryar, LPC-A, lead these groups. “Group is the secret ingredient,” says Prasad. “Being in a room getting support, feedback and guidance without the fear of revealing yourself can be empowering, liberating and therapeutic.”

For individuals struggling with caregiving stress or life transitions, support can make a meaningful difference—and no one should feel they have to carry those challenges alone.

For support and counseling options, contact Prasad Counseling and Training for a variety of individual and group therapy solutions.

Living with chronic pain can feel overwhelming, exhausting, and isolating. Whether your pain begins after an injury, surgery, illness, or accident, ongoing discomfort can affect every part of life — your mood, sleep, energy, work, and relationships. Many people quietly wonder, “Will this ever get better?” and many who are asking are women.

The encouraging answer is: yes, meaningful relief is possible.

The Science on Pain Differences Between Men & Women

New scientific research is helping us understand better why pain sometimes becomes long-lasting and how women are affected. A recent article in The Conversation explains how the immune system plays a powerful role not only in creating pain after injury, but also in helping it resolve.

Researchers found that a molecule called interleukin-10 (IL-10) helps calm pain signals in the nervous system, allowing healing to occur. Interestingly, biological differences — including hormonal factors — may explain why women are more likely than men to experience chronic pain. These findings are opening the door to new ways of understanding and treating persistent pain (Source: The Conversation, 2024).

While biology is an important part of the story, it is only one piece. Pain is influenced by the nervous system, emotional stress, past experiences, thought patterns, and daily behaviors. This is why psychotherapy — especially Cognitive Behavioral Therapy (CBT) for pain — is one of the most effective treatments for chronic pain.

How Cognitive Behavioral Therapy Helps Chronic Pain

CBT is a gentle, supportive, and practical therapy that helps people understand how their thoughts, emotions, behaviors, and nervous system responses interact with physical pain. It does not mean pain is “all in your head.” Instead, CBT recognizes that pain is very real — and that the brain plays a powerful role in how pain is processed, experienced, and regulated.

Chronic pain often creates cycles of fear, stress, frustration, and avoidance. Over time, these emotional and physical reactions can increase muscle tension, heighten nervous system sensitivity, disrupt sleep, and intensify pain. CBT helps break these cycles by teaching skills that reduce pain-related anxiety, improve emotional regulation, restore healthy movement, and build confidence in the body again.

Research consistently shows that CBT for chronic pain can reduce pain intensity, improve daily functioning, enhance mood, improve sleep, and increase overall quality of life. Most importantly, it helps people regain a sense of control and hope.

Compassionate, Expert Care with Bill Prasad

Practice owner and psychotherapist Bill Prasad, LPC-S, is specially trained in CBT for chronic pain treatment. His approach is warm, collaborative, and personalized. Bill works closely with each patient to understand their unique experience of pain, emotional challenges, and personal goals. By combining evidence-based therapy techniques with deep empathy and education, he helps patients develop practical tools for lasting relief and emotional resilience.

If you are living with chronic pain, you do not have to face it alone. Therapy offers a supportive path forward — one that respects your experience, honors your strength, and helps you reconnect with comfort, confidence, and well-being.

Sources:

The Conversation. “Why pain lasts longer in women than men — new research reveals the immune system’s role.”

NBC News: Why Does Women’s Pain Lasts Longer than Men

Does February 14 leave you quizzing yourself about why you don’t have a date or someone to dote on? Valentine’s Day can be a wonderful opportunity for self-care and personal celebration, rather than a day to feel left out.

Tips for Surviving Valentine’s Day

Here’s how to make it meaningful and enjoyable:

1. Do some acts of kindness. If you’re feeling down, channel that energy into helping others. Volunteer at a local shelter, visit an elderly neighbor, or send cards to friends and family expressing your appreciation for them. Acts of kindness can shift your focus outward and remind you of the many different types of love that exist beyond romantic relationships.
2. Transform the day into a celebration of self-love. Take a bite out of loneliness by planning something special just for yourself – perhaps that fancy restaurant you’ve been wanting to try. There can be something empowering about confidently dining solo or ordering your favorite takeout. Remember, your favorite dessert will never desert you! Combine an Epicurean delight with a cozy atmosphere at home with candles and your favorite movies.
3. Create a holiday that suits you! Consider hosting a “Galentine’s Day” or “Palentine’s Day” gathering. Invite other single friends for a potluck dinner, game night, or movie marathon. You might be surprised how many people would appreciate an alternative celebration. This can become an anticipated annual tradition that’s just as meaningful as traditional Valentine’s celebrations.
4. Put down the phone. Limit exposure to social media that can be riddled with unrealistic messages about how you should be paired and how your life should be filled with romance. Stop shoulding on yourself!
5. Don’t scroll for ex’s. Resist the temptation to hook up with anyone so that you are not alone on Valentine’s Day. One day of lust may be followed by a day of loathing.
6. Celebrate you! Use the day for personal growth and pampering. Book a massage, take a luxurious bath, or spend time on a hobby you’ve been neglecting. Maybe sign up for that cooking class or art workshop you’ve been eyeing. Learning and exploring something new can be incredibly fulfilling and might even lead to meeting like-minded people.
7. Treat yourself. How about going to your favorite gourmet grocery store? Remember, aisle B will always be there for you!

There is Nothing Wrong with Being Alone on Valentine’s Day

Being single on Valentine’s Day is completely normal and valid.

Instead of viewing it as lacking something, reframe it as having freedom and independence. Use the money you might have spent on a partner’s gift to invest in yourself – whether that’s buying something you’ve wanted for a while or putting it toward a future goal or experience.

The key is to approach the day with intention and self-compassion, rather than letting external pressure define your experience. Finally, if someone asks if you have a date for Valentine’s Day say, “Yes, its February 14^th!”

Busting Common Romance Myths

Do opposites attract? Are women more romantic? Don’t fall for the stereotypes about love. Watch this video to get some real answers in the area of love, jealousy and romance.

Every January, millions of people set goals with the hope that this will be the year things finally change. Yet studies show that up to 80% of New Year’s resolutions fail by February.

So why is it so hard to make New Year’s resolutions stick?

Understanding why resolutions fail—and how to approach them differently—can dramatically improve your chances of long-term success. Below, we explore common reasons resolutions fall apart and share 8 practical ways to make your New Year’s resolutions stick all year long.

Most Common New Year’s Resolutions:

• Losing weight
• Sticking to a healthier diet
• Exercising regularly
• Making better financial choices
• Quitting smoking
• Spending more time with family

These are meaningful goals—but without the right strategy, even the best intentions can fade quickly.

Why Most New Year’s Resolutions Fail

Why do so many well-intentioned goals fail in fewer than 60 days? Let’s explore six common reasons behind the failure of New Year’s resolutions.

Unrealistic Expectations

Bill Prasad, LPC-S and Prasad Counseling Practice Owner reminds us that setting overly ambitious goals without considering the practicality of achieving them can lead to frustration and negative self-perception.

“Aiming to lose 25 pounds in a month or becoming fluent in a new language in weeks sets you up for disappointment. Sustainable change takes time and effort.  Set short-term goals that are attainable in a reasonable amount of time,” he says.

Lack of Specific Planning

Vague resolutions like “get healthy” or “save money” lack clear direction. Without specific, actionable steps, it’s easy to lose focus and motivation. Successful resolutions require a well-defined plan with measurable milestones.

Absence of Accountability

When you’re the only one who knows about your resolution, it’s easier to let it slide. Sharing your goals with friends, family, or a support group creates a sense of accountability and encouragement.

Lack of Intrinsic Motivation

Resolutions driven by external factors (like societal pressure) rather than personal desire are more likely to fail. When the going gets tough, it’s easier to give up on goals that don’t align with your core values and aspirations.

Failure to Track Progress

Without monitoring your progress, it’s hard to stay motivated or know if you’re moving in the right direction. Regular check-ins and progress tracking help maintain focus and allow for necessary adjustments along the way.

All-or-Nothing Mindset

Many people view resolutions as pass-or-fail endeavors. This rigid thinking can lead to giving up entirely after a small setback. Embracing a growth mindset and viewing slip-ups as learning opportunities rather than failures can help maintain long-term progress.

8 Proven Ways to Make New Year’s Resolutions Stick

1. Make a detailed, measured way to gauge success.
   Bill Prasad, LPC-S and Prasad Counseling Practice Owner says, “It you want to lose weight, stay off the scale for 90 days. Instead, chart body performance measures such as gym repetitions, weight used or heart rate. Also, pay attention to how your clothes fit.”
2. Take small bites out of the elephant. Start with small steps such as going to the gym once the first week, twice the second two weeks and three times (if necessary) afterwards. Start with 15 minutes and work your way up.
3. Understand what failed in the past and avoid falling into the same trap.
   • Did you not have a workout buddy last time?
   • Did you take on too much too soon?
   • Did you set yourself up for failure?
4. Change takes time. It is a process.
   If you go off the meal plan once or miss a gym day, don’t beat yourself up. Get back in the game the next day.
5. Adapt as you go. What worked in the beginning may not work a month later. Be flexible.
6. Don’t ignore the power of habits.
   Thomas Fryar, LPC-A says, “Breaking old habits can be difficult, However, people often underestimate how deeply ingrained habits are and how challenging it can be to change them. Successful resolutions require patience and consistent effort to rewire behavioral patterns.”
7. Your goals must be reasonable and sustainable. Is this something you can sustain in the long run?
8. Keep your eye on the prize.
   • Is it something you plan to buy?
   • Is it a financial goal or health goal?

How Therapy Can Help You Make New Year’s Resolutions Stick

Seeing a psychotherapist for individual or group therapy (team up against obstacles!) can help with weight loss, exercise and other self-improvement resolutions.

Therapy can support goals related to:

• Weight loss
• Exercise consistency
• Stress management
• Habit change
• Overall self-improvement

Understanding common mistakes from day one significantly increases the chance of 365 days of success. Don’t make the mistake of trying to do this alone when a therapist can help. Use the checklist to turn your resolutions into lasting positive changes and enjoy a Happy New Year!

The holidays are supposed to be the season of joy, peace, and warm fuzzy feelings, but for many people, it’s also the season of, “Why is my credit card smoking?”

Holiday credit card debt is like a fruitcake: Nobody really wants it, yet it shows up and takes months to get rid of.

Bill Prasad, owner of Prasad Counseling and Training says, “Overspending during the holidays is incredibly common, and yes—there are very real psychological reasons why so many of us lose financial common sense somewhere between the first holiday sale and the last bite of leftover pie.”

How “Perfect Holiday Pressure” Pushes Us to Overspend

Let’s start with the big one: emotional decision-making. When the holidays roll around, people often feel pressure to create a magical experience worthy of a greeting card commercial.

Perfect gifts. Perfect gatherings. Perfect food. Perfect everything.

But inside, a lot of folks are just thinking, “If I buy everyone enough stuff, maybe they won’t notice I’m exhausted.” Shopping becomes a quick mood boost—a dopamine hit. It’s emotional caffeine. Unfortunately, the crash lasts longer than the high.

Social Comparison

Then there’s social comparison, the silent holiday sport no one admits they’re playing. You scroll through social media and suddenly feel like everyone else is living inside a luxury catalog.

Every year there’s the commercial where one spouse surprises the other with a new car. Nothing exudes the holiday spirit more than casually making a five-figure financial decision without consulting your partner!

Then there are the Instagram videos of a beautifully wrapped mountain of gifts. Someone else is showing off matching pajamas for the entire extended family including the dog. Meanwhile, you’re wondering if your budget can accommodate another scented candle. That pressure to “keep up” nudges spending higher in ways we often don’t realize.

A Tradition of Over-Giving & Overspending

Tradition also plays a role – specifically, the kind that costs money. Maybe you’ve always bought a certain number of gifts or hosted a party that has slowly evolved from “small gathering” to “event requiring appetizers with names.”

People get trapped in the idea that they “have to” keep doing things the same way. Spoiler: you don’t. You are allowed to modernize, downsize, or totally reinvent holiday habits. The holiday police are not coming down your chimney or taking away your dreidel.

Overspending also sneaks in as a form of avoidance. Sometimes people shop because they’re stressed, lonely, overwhelmed, or dreading family dynamics. Browsing becomes a distraction. Buying becomes a quick fix. But emotional spending is a bit like eating your feelings—sometimes comforting, usually regrettable.

Financial Procrastination

And then we have future discounting, which is psychology’s fancy way of describing the inner voice that says, “I’ll deal with this later.” It’s the same voice responsible for procrastination, unwashed dishes, and the mysterious existence of junk drawers.

During the holidays, that voice tells you that future you will sort out the credit card bill. But Future You often responds with, “Seriously?”

So how can you stay sane—for your mental health and your finances?

Resetting Your Spending Mindset

Pause before buying. Ask yourself: “Do I really want this, or am I emotionally hungry?”

Clarify what actually makes the holidays meaningful for you. Spoiler alert: It’s usually connection, not coupons. Think about buying someone a less expensive experience as opposed to a very expensive gift. I will never forget when my wife bought us tickets to see “White Christmas” at a movie theater. I love her even more for doing this.

Make a goal after the holidays of establishing a “Gift Bank Account.” Each week a small amount is siphoned off your checking account and lands gracefully in your gift account silently like a snowflake landing on the ground. Next year you will have your spending in control because you won’t spend more than is in the special account and it is all cash!

Set boundaries early. Most people appreciate honesty. And give yourself permission to simplify. Your presence is worth far more than presents.

This year, aim for memories, not debt. Your future self will thank you—and maybe even stop yelling at you in January.

If you’ve been thinking about starting a weight loss medication like Ozempic or Wegovy, you’re not alone. These drugs, known as GLP-1 receptor agonists, have helped many people lose weight and improve blood sugar control.

But as more people use them, some are noticing unexpected emotional side effects, including low mood, anxiety, or even thoughts of self-harm. The FDA has taken notice and is now monitoring reports of depression and suicidal thinking connected to these medications.

So, what’s going on here?

The Brain on GLP-1

Here’s the interesting part: your brain actually has GLP-1 receptors. They are tiny switches that influence mood-related chemicals like serotonin and dopamine. Research from the American Journal of Geriatric Psychiatry suggests these receptors may support healthy brain function by reducing inflammation and even helping with new brain cell growth. In some people, that might mean an improvement in mood.

But for others, especially those losing weight very quickly, the hormonal shifts can create emotional turbulence. When your body’s chemistry changes fast, stress hormones like cortisol can spike — and that can leave you feeling irritable, anxious, or sad.

Why the Reactions Differ So Much

The truth is there’s no one-size-fits-all reaction to these weight loss drugs.

Some people with depression or OCD actually report feeling better on GLP-1 medications. Others say they feel emotionally flat, disconnected, or more anxious — what some online are calling “Ozempic personality.”

It’s possible that individual factors like your mental health history, stress level, and expectations all play a role. What helps one person may not help another.

A Surprising Connection to Addiction

There’s also growing evidence that GLP-1 drugs might reduce cravings — not just for food, but for alcohol or other addictive substances. Scientists believe this is tied to how the medication affects dopamine, the brain’s “reward” chemical. Early studies show promising results, but this research is still new. But as a group practice that works with people addicted to alcohol and other drugs, this sounds intriguing!

GLP-1 Reactions: What You Can Do

If you’re using or considering a GLP-1 medication, don’t panic — but do pay attention. Notice how your mood changes. Track your sleep, energy, and emotions. Talk with your doctor or therapist if you start feeling off.

These medications can be powerful tools for managing weight and even improving some aspects of mental health. But GLP-1 drugs like Ozempic can also affect brain chemistry, which means emotional side effects are possible.

The bottom line: your mental health matters just as much as the number on the scale. Before and during treatment, stay in close contact with your healthcare providers — and don’t ignore how you feel along the way.

Sources: Read More

ScienceDirect Journal: GLP-1 agonists and risk of suicidal thoughts and behaviours: Confound by indication once again? A narrative review

National Library of Medicine: GLP-1 Receptor Agonists and Related Mental Health Issues; Insights from a Range of Social Media Platforms Using a Mixed-Methods Approach

A Growing Public Health Crisis

In recent years, the United States has seen a disturbing surge in deaths from alcohol-related liver disease. A study published in JAMA Network Open found that between 1999 and 2022, more than 436,000 people died from liver damage linked to excessive alcohol use. The death rate nearly doubled. It went from 6.7 to 12.5 per 100,000 – a staggering 87% increase.

What’s especially concerning is how this trend accelerated during and after the COVID-19 pandemic. Isolation, financial stress, and mental health struggles fueled a sharp rise in alcohol use, leading to more hospitalizations and deaths tied to alcohol use disorder.

The Pandemic’s Toll on Alcohol Abuse

Stressors linked to the pandemic, such as loneliness, financial instability, and poor mental health, caused the yearly mortality rate to rise at a faster pace. From 2018 to 2022, annual deaths from alcohol-related liver disease rose by 9% each year. Young adults between the ages of 25 and 44 saw a 4.2% yearly increase, and women experienced an even higher annual rise in mortality than men (from 2.5% up to 4.3%).

Communities of color, especially American Indian and Alaska Native populations, were hit hardest – experiencing nearly 47 deaths per 100,000 people, roughly four times the national average.

This alarming data highlights how alcoholism and mental health are deeply intertwined. People facing depression, anxiety, or unresolved trauma often turn to alcohol as a coping mechanism—especially when access to healthy outlets and support systems is limited.

Public Perception on Alcohol Abuse Hasn’t Caught Up with Reality

According to LPC-Associate Thomas Fryar of Prasad Counseling & Training, public education about the long-term risks of alcohol lags far behind the anti-smoking campaigns that reshaped how society views tobacco.

“The efforts to educate people on the risks of alcohol have been lesser, and popular media tends to still show drinking in a mostly positive context.”

“Drinking is often sold as a way to temporarily escape your problems,” Fryar explains. “It doesn’t surprise me that alcohol use rose during the pandemic. A lack of education on the risk factors and what leads an individual to develop an alcohol use disorder in the first place can explain how so many people became addicted during the pandemic when they chose alcohol use as their preferred method of escapism.”

A Call to Action: Education, Prevention & Mental Health Support

Alcohol-related deaths are on the rise, emphasizing the need for immediate action, while deaths from other liver illnesses, such as hepatitis C, are decreasing. Public health priorities must include improved access to treatment, more comprehensive alcohol education, and targeted prevention.

• Comprehensive alcohol education from an early age
• Improved access to mental health and substance use treatment
• Culturally responsive prevention strategies for disproportionately affected groups
• De-stigmatizing therapy and support services for those struggling with alcohol dependency

It’s clear that education alone is not enough—people need safe, supportive spaces to heal.

Counseling For Recovery

If you or someone you love is struggling with alcohol use disorder, there is help. At Prasad Counseling & Training, our experienced team offers compassionate, personalized support for individuals navigating the complex relationship between alcohol use and mental health.

Learn about our Drug and Alcohol Addiction Treatment options.

Whether you’re looking to understand your drinking patterns, heal from trauma, or find healthier coping tools, our counselors are here to guide you—without judgment.

Reach out today to begin the healing process. You don’t have to face this alone. Contact our counseling practice to learn what options you have to seek help. Prasad Counseling and Training is a group practice located in Houston, Texas providing a wide range of counseling options for people of all ages, including for individuals, families and couples.