mental health montclair nj

Unlocking the Secrets of Quality Sleep: A Therapist's Perspective on Sleep Hygiene and Insomnia

Unlocking the Secrets of Quality Sleep: A Therapist's Perspective on Sleep Hygiene and Insomnia

The Importance of Sleep Hygiene

Sleep hygiene refers to a set of practices and habits that are conducive to getting a good night's sleep on a regular basis. It encompasses various factors, including environmental, behavioral, and psychological elements that can influence the quality and duration of sleep. Adequate sleep is essential for overall health and well-being, yet many people struggle to get enough restorative sleep due to poor sleep hygiene practices. It is important to address this issue and make improvements due to the negative effects poor sleep quality has on an individual. It is important to implement these tips if you are struggling with your quality of sleep and are noticing the effects of that. 

Good sleep hygiene aims to create an environment conducive to falling asleep easily, staying asleep throughout the night, and waking up feeling refreshed and energized. 

5 Ways to Beat Gym Anxiety

5 Ways to Beat Gym Anxiety

When you start working out in a new environment, you may experience gym anxiety. As a child or teen, gym anxiety may manifest as being afraid of going to physical education class. As an adult, you may be afraid to try out a new workout or even go to a group workout class with other people.

If you suffer from Social Anxiety Disorder, simply referred to as SAD, your fear of going to the gym or going to physical education class may be so serious that you are constantly thinking about it throughout the day. You may have knots in your stomach about the mere thought of going to the gym after work, triggering your SAD symptoms. For more information read “6 Helpful Tips for Living with Social Anxiety.” It could even lead to a panic attack. For support, check out our blog “How to Manage A Panic Attack.”

8 Video Games That Help With Stress Relief

8 Video Games That Help With Stress Relief

There are many different opinions on video games and how they really affect the player. For example, there are arguments that violent games can be harmful for young children. However, there are many different genres and styles of games just like other forms of media. The spectrum of playability is so broad that to one person, a game can be easy and replayable, and to another the game can be hard and stressful. On a positive note, there are many games that have been deemed stress-relieving by many different sources. 

As a broad genre, it’s easy to refer to many of these soothing games as CasualGames. Casual games differ from hardcore games because they are marketed towards a broader audience - an audience that generally enjoys simpler rules, less-tasking gameplay, simpler controls, and games in general that don’t require too much skill. When having feelings of stress and anxiety, for some, it’s nice to use something to wind down, something calming. Here’s a list of 8 casual games that you can play to help with stress relief. This list includes popular games, underrated games, and games that support multiple players.

6 Ways to Set Boundaries & Enforce Them

6 Ways to Set Boundaries & Enforce Them

We all know that boundaries are healthy; however, we may not have a clear idea of exactly what they are. You may think of them as a property line or brick wall- something separating you from other people or a force of separation. With boundaries, it is important to note that boundaries are not rigid lines. Instead, boundaries are a vital form of self-care. 

By understanding how to set and maintain healthy boundaries, you can avoid the effects of emotional build-up, such as:


Knowing how to set boundaries is an essential social skill although we may not always view it as a social requirement. The truth is that boundaries are rooted in good communication. The better you can express your boundaries, the more likely it is that they will be respected and upheld by loved ones. While you may need to reiterate your boundaries a few times to your family members and friends, you should never apologize for having boundaries.