Michelle Chung, Psy.D.

Did you know that placing your hand over your heart is like giving yourself a hug?

Our skin is remarkably sensitive. So in times of stress, hardship, or heartache, supportive touch can help us feel safe, grounded and soothed.

Research suggests that physical touch can trigger the release of oxytocin, support emotional regulation, and help buffer the body’s stress response.

The beautiful thing? You can practice supportive touch by yourself. Something as simple as holding your hand over your heart, can activate a similar part of your brain as when you get a hug.

When you find yourself overwhelmed, try the Hand-on-Heart Technique:

➞ Take 2 slow, deep breaths. On the third exhale, gently place one hand over your heart. If it feels comforting, rest your other hand on top or on your abdomen.

➞ Keeping your breathe slow and steady, notice the gentle weight and warmth of your hand against your chest.

➞ Bring your attention to the rise and fall of your chest as you breathe.

➞ Stay here for as long as you need. There’s nothing to fix or figure out in this moment. Simply offer yourself a little comfort.

Know that even the smallest of gestures can remind our bodies that we are safe enough to pause, breathe, and soften.

** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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Can you sit with life’s contradictions instead of trying to escape them?

Black-and-white, all-or-nothing, or binary thinking is the tendency to view the world as an either-or situation… it’s either ‘this’ or ‘that.’ It’s either good or bad, right or wrong, love or hate, perfect or a failure… with no in-between.

It can feel safer to live in absolutes, neatly sorting everything into one of two boxes. But life rarely work that way and when we try to force it to, we can get caught in: spiraling thoughts, sweeping conclusions, and narrow view of the world and what’s possible.

When we only see extremes, we miss out on the richness of the in-between: the lessons, the growth, and the nuance that makes us human. It allows us to find compassion in a complicated world.

Holding two opposing truths can sound like…
➞ “They hurt my feelings, but they can still care about me.”
➞ “I feel sadness right now, but I can also notice small joys alongside it.”
➞ “I made a mistake, but I learned something and can try again.”

When we allow two truths to exist without diminishing the other, we make room for the complexity of being human.

It’s where we can be both proud of ourselves and know we still have room to grow. It’s where we can hold joy and sadness in the same moment. It’s where we can love someone and still set boundaries.

** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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Hold onto the small joys when you can, and watch them add up.

We live in a culture that not-so-subtly tries to tell us where happiness lies. Take a scroll on social media and you might think the answer is a smaller jean size, a big job title, or a fancy vacation. But these things alone don’t necessarily lead to lasting happiness.

When we tie happiness too closely to what we’re working toward, we risk overlooking the joy and beauty of the present moment. After all, reaching a big goal doesn’t guarantee the lasting happiness we might expect.

So, how can we cultivate a more sustainable sense of happiness?

Often, it starts with the small things. Make space each day for something that brings you joy. It might be your morning coffee, a walk in the park, a conversation with a friend.

These moments might seem small on their own, but their value adds up. You don’t have to wait until you reach the next milestone to experience joy. There’s room for it along the way, too.


** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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It’s World Mental Health Day!

Know that your mental health matters.

Not just when things fall apart.
Not just when you’re struggling.
Not just when someone else notices.

It doesn’t have to be “bad enough” for it to matter or to ask for support.

It matters today and everyday.
Your mood colors the way you see the world.


** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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Your mood colors the way you see the world.

When we feel confident, a challenge might look like an opportunity. Anxious? The same challenge might look like a threat. And yet, when we feel down, a small setback might feel like proof that everything is going wrong.

While the situation hasn’t necessarily changed, the lens through which we view it has.

So what if we became curious, paused, and asked:
➞ “Is my mood influencing how I’m interpreting this?”
➞ “Am I treating a feeling like it’s a fact?”
➞ “What might I notice if I looked at this from a different perspective?”

Your feelings are valid, but they don’t always tell the whole story.

When we change the lens, by even just a little, we can change what we’re able to see. 

** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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Anxiety can magnify threats and fears, but don’t let it convince you that you’re any less capable. 

It says:
“What if everything goes wrong?”
“What if I embarrass myself?”
“What if I can’t handle this?”
“What if this feeling never goes away?”

Anxiety feeds on the what ifs: of the imagined future, of the unanswered questions, and the things out of our control.

Pulling our attention towards everything that could go wrong, while trying its hardest to convince us that we won’t be able to handle it.

So instead, what if we tried asking ourselves:
➞ How likely is this feared outcome?
➞ What evidence do I have that I can’t handle this?
➞ Have I managed difficult situations before?
➞ What skills, support, or resources could I use if something challenging happened?

No, we can’t get rid of anxiety. But we can change our relationship with it.

So when a threat pops up and the fear comes creeping in, we’re able to remind ourselves: “This may be difficult, but I can get through it.”

** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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When the harshest voice you hear is your own, it’s worth asking: “Would I talk to a friend that way?”

Most of us want to show up as a good friend, a kind person, someone who is compassionate and empathetic especially when needed the most.

And yet, we tend not to show ourselves the same level of care, compassion, or acceptance that we so easily give to others. Too often we’re harder on ourselves than we would ever be with others.

Instead, we get caught up in our own self-critical thoughts. And rather than motivating ourselves: we judge, we criticize, and one negative thought can feed into many more. Leaving us with questions like “What’s wrong with me?”

But what if we paused and instead asked:
“Would I say this to a friend?”

And what if we went even further, and asked:
“If this was my friend, how would I encourage and guide them?” “How would I support them?”

No self-compassion isn’t letting yourself off easy. It’s simply recognizing that you’re human, giving yourself room to make mistakes, and then directing your focus on what you can learn rather than beating yourself up.

** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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Instead of trying to think through exhaustion, can you take a pause?

In a world that constantly tells us to do more… be more… and keep going, it’s easy to feel guilty for resting.

But sometimes the most productive thing that you can do for yourself is rest. It doesn’t make you lazy or useless. It doesn’t need to be earned. Resting alone because your body needs it is valid enough.

Even when you’re at rest, your brain is at work: consolidating memories, fine tuning cognitive processes, improving focus, boosting creativity, and preventing burnout.

So pause, breathe, and reset. Give your mind and body a chance to recharge.

Remember, rest doesn’t need to be some big gesture:
➞ it can be closing your eyes,
➞ 5 minutes of complete silence,
➞ silencing your notifications after work,
➞ going for a 15 minute walk,
➞ or listening to your favorite playlist.

Just do it with intention, without distraction, and without shame. You are allowed to enjoy a moment without making it “productive.” Resting because your body needs it is a good enough reason.

** For more tips follow @𝗱𝗿.𝗺𝗶𝗰𝗵𝗲𝗹𝗹𝗲𝗰𝗵𝘂𝗻𝗴 **
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