Mental Health Bites with Dr. Judy Ho

If you’ve ever felt stuck in the push-pull of craving connection but fearing it, or if chaos seems to follow you in your relationships and career, this newsletter is for you. Disorganized attachment, or what I like to call surveillance specialists , impacts many people in ways they might not even realize. For a deeper exploration of disorganized attachment, check out my most recent episode of Ment...

Do you often rely on external achievements or social praise to feel good about yourself? Struggle to trust others or prefer to tackle challenges alone? Maybe you hear an overly critical inner voice in your head. If any of this sounds familiar, you might have an avoidant attachment style. Avoidantly attached individuals often: * Struggle with intimacy, * Tie their self-worth to their achievements,...

Maybe you’ve felt the pang of fear when someone doesn’t text you back right away.  Perhaps you’ve avoided voicing your needs at work, worrying it might upset your boss. Or maybe you need frequent validation, like needing to hear “I love you” or “You’re doing great” to feel secure. These can be telltale signs of anxious attachment—and let me tell you, you’re not alone. Anxious attachment is one of...

Actor Jim Carrey—who’s been candid about his mental health journey—once said, "Your body needs to be in the present moment to make contact with life." He’s onto something profound. Living fully in the present is a cornerstone of mental well-being, and one powerful method to achieve this is Gestalt therapy . What is Gestalt Therapy? What Jim Carrey talks about is a concept central to Gestalt therap...

Everyday habits often go unnoticed, but they hold the power to transform your mental, emotional, and physical well-being. Factors like sleep, diet, physical activity, social connection, and stress management are essential for preventing and managing mental health issues, including depression and anxiety. I often talk about the importance of lifestyle changes with my patients that can support their...

Stress—whether in the form of chronic stress, unresolved trauma, or emotional overwhelm—is an issue that affects people across all walks of life.  * 80% of adults report feeling daily stress, with three in five people saying the pandemic has led to ongoing nervous system dysregulation and chronic anxiety ( APA Stress in America Survey) . * 70% of adults worldwide have experienced at least one trau...

Would you wake up at 5 a.m. to meditate and take an ice bath? Or, less extreme, have you sipped your way through every permutation of matcha, coffee, and hard-to-pronounce adaptogen stimulants on offer in an attempt to find the best shortcut to intense mental focus?  Productivity hacks like these are ubiquitous, filling up social media feeds as people try to find the solution to staying on task in...

Many people tend to think of therapy as a dialogue. However, as I’m sure you’ve experienced, sometimes it can be difficult to put what you’re feeling into words.  This is what expressive therapies are for. Expressive therapies are therapeutic practices that use creative acts that involve the likes of the arts, music, theater, and movement to improve mental wellness. They’re rooted in a rich therap...

There's a lot of information out there about mental illness, but much of it is shrouded in myths that only increase the stigma around mental health. Here, we’re going to cut through the noise by discussing the real facts alongside some of the biggest myths. Myths surrounding mental illness are harmful. They can discourage people from seeking help, perpetuate stigma, and, in some cases, they can le...

Are you a healthy skeptic? If so, you need to read this. There are those out there who when they hear the phrase “positive psychology,” will roll their eyes and say, “that sounds like it’s a little too ‘pie in the sky.’ ” I was one of those people. Over the years, what was initially designed to embrace strengths and to combat the disease-based, deficits and problems-based approach that the field o...

All of us are prone to sabotaging our lives in various ways—whether it’s our career, our personal and professional goals, or our romantic relationships, friendships, or family relations.  This is because we’re all biologically wired to be scanning for threats. That, of course, is the key to our psychological and physical survival, but there also has to be a balance between threats and rewards. Whe...

Research shows that up to 20-30% of individuals might feel well-known treatments like cognitive behavioral therapy (CBT), SSRIs, or other psychotropic medications, while helpful, haven’t really eradicated their symptoms in the way they’d like. This is where often controversial alternatives like ketamine therapy, transcranial magnetic stimulation, electroconvulsive therapy, and other emerging thera...

It’s no secret that we live in a time of heightened division.  Whether it’s politics, social issues, or even day-to-day matters, it feels like people are more polarized than ever.  According to a 2021 study from the Pew Research Center, nearly 80% of Americans feel the country is more divided than it was in the past.  And this isn’t just an American phenomenon—similar trends are seen globally.  Th...

Have you ever wondered why you feel a rush of satisfaction after checking off a to-do list item or savoring a delicious meal? That’s dopamine at work—one of the most important neurotransmitters in your brain, influencing your mood, motivation, and sense of reward. But dopamine is more than just a feel-good chemical; it plays a significant role in regulating many aspects of your mental health. What...

You might be addicted.  In our current world, there are addiction traps everywhere - activities that unnaturally spike your dopamine receptors and motivates you to seek more of those good feelings again and again. I bet if you look around—and maybe even look at your own behaviors—you might notice that you (or some people you love) are doing some things that would put one at risk for a behavioral a...

Have you heard of autosuggestion? It’s less complex than it sounds and can be an instrumental tool to help you get to that next level in your relationship, career, and personal development. I’ve personally seen autosuggestion work wonders for my patients, even those who have struggled with bad habits and negative vicious cycles for a very long time. By consistently practicing autosuggestion, you c...

Remember Inception? Now, I’m not going to teach you how to execute a dream heist, but I am going to teach you about lucid dreaming. Lucid dreaming is essentially when a dreamer becomes aware that they’re dreaming. You may have heard of people saying that they have lucid dreams. But did you know that with some practice, we can all have lucid dreams? There are a couple of different types of lucid dr...

We all chase happiness.  But the pursuit of happiness doesn’t work, at least when we’re looking for it outside of ourselves. We can’t control how others ultimately feel about us. We can try to impact it. We can try to shift it. But, at the end of the day, it’s not something we can force. So, if external approval is the end-all-be-all as your source of happiness, I have some bad news for you. There...

Have you ever wondered, “why am I here?” “what’s my purpose in life?” or “what happens after I die?” If you’re being honest with yourself, you’ve likely thought about this at some point in time. Perhaps you’re even thinking that right now! Existential anxiety is one of the most universal phenomenons that we go through as human beings. It might manifest as the fear of death, where its inevitability...

Simplicity can have a profound impact on mental health. It can reduce stress, increase focus, and foster a sense of calm and control.  Our brains crave routines. The repetition of a routine allows you to quickly go from flight or fight into a mode of rest and relaxation. In these modes we can be more creative and expand our thinking and engage more deeply in tasks that matter us. In a way, routine...

You’ve probably heard of burnout, and you’ve probably felt it before.  When you’re burnt out you may feel emotionally drained and depleted of emotional resources.  You might start to develop a cynical attitude toward your job and the people associated with it. You might feel incompetent and inadequate, leading to a reduced feeling of personal accomplishment. These three components—emotional exhaus...

New Podcast Episode! My latest podcast episode is out, and it's all about the summer blues (the lesser known counterpart to the winter blues). I'll give you the latest stats, give you a download on the common symptoms, and serve up an actionable tip to improve your mood daily (Try S.M.I.L.E.!). Listen now! The Secret to Thriving We all want to feel like we can thrive in our lives.  We want to beli...

Want to know the must-haves for a great start to your day every morning? It’s a morning routine that can take just a few minutes on your busiest days. I have become a true fan of morning routines. It is so important to start your day off right so that you can be ready for any challenges you might encounter while maintaining a steadfast, calm, and resilient mindset.  Key Benefits of Morning Routine...

Dear readers: I’m so excited to share that I’ve launched a brand new podcast, which you can listen to or watch right here in substack, Apple Podcasts, Spotify, and YouTube! My podcast is called  Mental Health Bites with Dr. Judy . In just 10 minutes, we dive into a hot topic, answer your burning questions, and leave you with a practical tip to improve your mental wellness. 🌟 I created this podcas...