Mary Ann Morgan Fried in standing on a yoga mat in the middle of a road in side angle pose.

Coming Home to Yourself: The Practice of Yoga

Mary Ann Morgan Fried in standing on a yoga mat in the middle of a road in side angle pose.

Today is International Yoga Day, when we honor the practice that grounds us, lifts us, and brings us back to center. In a world that moves fast, where schedules are packed and our minds are often elsewhere, yoga offers us a powerful gift: the invitation to return to ourselves.

Yoga is more than movement—it’s a mindful conversation between body, breath, and spirit. Each time we step onto the mat, we have the opportunity to check in, soften, release, and realign with our inner truth. Whether it’s a heart-opening flow, a grounding sequence, or a few moments in stillness, yoga reminds us that we are already whole.

What I love most about the practice is its ability to meet you exactly where you are. You don’t need to be flexible. You don’t need to be perfect. All you need is a willingness to show up. And when you do, something shifts—your breath deepens, your body awakens, and your mind finds a little more peace.

Yoga has taught me that strength isn’t always about power—it’s also about presence. And healing doesn’t happen overnight, but breath by breath.

Whether you’re brand new to the practice or you’ve been flowing for years, know that your mat is always a safe place to land. A place where you can move through life’s emotions, release what no longer serves, and reconnect with the most important relationship you have: the one with yourself.

So, the next time you need to pause, reflect, or simply breathe, roll out your mat. Come home to your body. Come home to your heart. Come home to you.

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Building Your Mental Health Toolkit

BY COURTNEY PURDY,  PSY.D.

Often when we consider mental health, it’s associated with a crisis moment, a “problem,” or the times when life feels overwhelming, painful, or out of control. The truth is, mental health isn’t just something we need to pay attention to when things fall apart. It’s something we nurture (or neglect) every day, in small, meaningful ways.

Just like we take care of our physical bodies with balanced meals, movement, and sleep, our mental and emotional wellbeing needs daily attention too. Building simple habits into your routine can help protect and strengthen your mental health, making you more resilient during both the good times and the hard ones.

Mental health care can be a part of your everyday wellness to help you grow, explore, and curate a life aligned with your values.

Here are some options for building your mental health toolkit:

1.  Anchor Your Day with One Grounding Practice

Choose something that helps you feel centered and connected to yourself. Some options:

  • Five minutes of deep breathing in the morning. Starting your day with slow, intentional breathing can calm your nervous system and help you feel more grounded before the demands of the day begin. Deep breathing stimulates the parasympathetic nervous system, the part of your body responsible for rest and relaxation.
  • Writing down three things you’re grateful for. Gratitude practices have been shown to boost mood, lower stress, and even improve sleep. Taking a few moments daily to notice and write down things you’re grateful for can gently shift your brain’s focus toward what’s going well, helping to balance out our natural negativity bias and create a foundation of resilience.
  • A quick body scan meditation before bed. A short body scan meditation can help you reconnect with your physical body after a busy day spent mostly in your mind. It focuses you to notice and soften areas of tension, promoting physical relaxation and mental stillness. Practicing this before bed can help signal to your brain that it’s time to wind down and rest.

Even small rituals send the message to your brain that you matter.

2. Create a Supportive Environment and Community

Our surroundings, and the people we spend time with, impact our mental state more than we often realize. Some options:

  • Find a calming object (like a smooth stone, a cozy blanket, or a favorite book). Having a small, tangible object that brings comfort can act as a subtle and powerful anchor during stressful moments. Sensory reminders can help ground you in the present and evoke a sense of safety and calm.
  • Be mindful of how and when you expose yourself to distressing news or social media. Staying informed is important, and constant exposure to distressing news can take a real toll on mental health. Setting healthy boundaries around news consumption, whether that’s limiting screen time (especially before bed), choosing trusted sources, or taking full breaks, is essential. These boundaries should be flexible and adapt to your needs in a given moment or season of life.
  • Change your phone background to something that feels good (like quotes, photos, or affirmations). And when you realize you’ve stopped savoring it… change it up!
  • Prioritize time with people who make you feel safe, supported, and seen. Social connection is essential for mental health. As social creatures, feeling part of a supportive community, whether that’s friends, family, a faith group, a team, or even an online space, can help buffer against stress, loneliness, and anxiety.

Your environment and relationships can be quiet but powerful allies in your everyday mental wellbeing.

3. Identify Your Go-To Coping Tools

Emotions are like waves, they come and go. It can be helpful to have coping strategies already thought out, so you’re not scrambling when you need help riding the wave. Some options:

  • Taking a short walk outside. Be sure to bring your brain with you! Try to shift off auto-pilot and be curious about your surroundings, even if they are familiar.
  • Texting or calling a trusted friend. Back to the idea of us being social creatures. Sometimes it helps to talk through something with someone you trust. Pro tip: Ask them if they have the time to listen and clarify what you’re looking for (a space to vent, feedback, help). If you’re unsure, start by asking for a space to vent and see where it takes you.
  • Create both a calming and an energizing playlist. Research consistently shows that music can significantly influence emotional states by activating brain regions involved in emotion regulation, such as the amygdala and prefrontal cortex. Listening to calming or uplifting music can lower levels of cortisol (the stress hormone), reduce anxiety, and even boost the release of dopamine, a neurotransmitter associated with pleasure and motivation.
  • Practice grounding techniques like the 5-4-3-2-1 Method. This is a grounding exercise that helps you reconnect with the present moment when you feel overwhelmed. It’s a quick and powerful way to slow down racing thoughts and anchor yourself back in your body and surroundings. Try naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

When you have a plan, tough moments feel a little more manageable.

4. Schedule Mental Health Check-Ins With Yourself

Set a recurring reminder (weekly or monthly) to pause and ask yourself:

  • How am I feeling emotionally?
  • What’s been giving me energy? What’s been draining me?
  • What’s one small thing I can do to take care of myself this week?

Preventive care for your mental health is one of the greatest gifts you can give yourself, no crisis required.

The more you invest in small, steady practices in the short term, the stronger and steadier you’ll feel in the long term. You deserve to thrive, not just survive!

Courtney Purdy, Psy.D. is a licensed clinical psychologist specializing in Coping Skills, Relationship Issues and Anxiety. Areas of expertise include: Anger Management, Bisexual, Body Positivity, Depression, Family Conflict, Lesbian, LGBTQ+, Life Transitions, Mood Disorders, Peer Relationships, Personality Disorders, Self Esteem, Sleep or Insomnia, Stress, and Women’s Issues. To learn more about Dr. Purdy and to schedule a free 15 minute consultation, click here or call (561) 559-6371. For more information about Dr. Purdy and her practice, visit https://www.purdypsychology.com/.

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Lessons from My Yoga Mat: How Practice Translates into Life

Yoga is more than just movement—it’s a reflection of how we navigate life. Each time we step onto our mat, we’re given an opportunity to observe, grow, and realign with our truest selves. The lessons we learn in our practice extend far beyond the physical postures, shaping the way we show up in the world.

1. The Power of Presence

One of the first things yoga teaches us is to be present. Whether we’re holding a challenging pose or focusing on our breath, the mat becomes a space where distractions fade. This same presence carries over into daily life—helping us be more engaged in conversations, fully experience small moments of joy, and finding wisdom in the pause.

Off the Mat Lesson:
Next time you feel overwhelmed, take a deep breath and ground yourself in the present. Ask, “What do I need in this moment?”

2. Strength in Stillness

Stillness can feel uncomfortable. We’re conditioned to believe that progress is only made through constant movement, but yoga teaches us that growth often happens in stillness. Holding a pose, sitting in meditation, or resting in Savasana allows us to connect deeper with ourselves.

Off the Mat Lesson:
When faced with uncertainty, instead of rushing to react, try pausing. Clarity often comes when we create space to listen.

3. Flexibility is More Than Physical

We stretch and flow on our mats, learning to move with ease, but flexibility isn’t just about our bodies—it’s about our mindset. Life is unpredictable, and yoga reminds us to surrender when things don’t go as planned.

Off the Mat Lesson:
When life throws unexpected challenges, instead of resisting, ask yourself, “How can I adapt with grace?”

4. Falling is Part of the Journey

We all wobble in balancing poses, fall out of handstands, and struggle with new postures. But each time we fall, we learn. We grow stronger. The same is true in life—mistakes and setbacks aren’t failures; they’re stepping stones.

Off the Mat Lesson:
Instead of fearing failure, embrace it as part of your evolution. The important thing is to keep showing up.

5. The Breath Changes Everything

No matter how intense a pose feels, returning to the breath creates a sense of calm and control. The same applies in stressful moments off the mat—our breath is always there to guide us back to balance.

Off the Mat Lesson:
Practice intentional breathing when facing challenges. A deep inhale and exhale can shift your entire perspective.

Closing Thought

Yoga is a practice, just like life. Some days it feels effortless, and others it feels like a struggle. But every time we show up, we learn something new. Whether it’s patience, resilience, or self-compassion, the lessons from the mat become part of who we are.

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Mindfulness: A Path to Greater Emotional Well-Being

BY COURTNEY PURDY,  PSY.D.

Mindfulness is the practice of paying purposeful attention to the present moment, with acceptance and without judgment. It involves observing your thoughts, feelings, bodily sensations, and the environment around you as they arise, without attempting to change or react to them. The goal is to cultivate a state of awareness and presence, allowing you to experience life as it unfolds, rather than getting caught up in the past or future. Importantly, mindfulness is not about trying to control your thoughts or feelings; it’s about observing them without attaching to them or trying to change them. A thought is just a thought, and a feeling is just a feeling. You are not your thoughts or your feelings.

Mindfulness practice can be formal, such as through meditation, where you dedicate time to sit quietly and focus on your breath or bodily sensations. It can also be informal, where you bring mindful awareness to everyday activities like eating, walking, or even talking.

Think of your brain as a muscle. Mindfulness practices help strengthen different areas of the brain, much like physical exercise strengthens muscles. Regular practice increases activity in areas responsible for decision-making, attention, and self-regulation. It also strengthens areas linked to emotional regulation and conflict resolution. Amazingly, mindfulness can even reduce the size of the brain’s “fear center” (the amygdala), which can help shift your experience of stress, anxiety, and emotional reactivity, ultimately lowering the intensity of emotional responses. Brain imaging studies show that regular mindfulness practice enhances connectivity between various brain regions, improving cognitive flexibility and helping us manage stress more effectively. These neurological changes contribute to improved emotional regulation, greater resilience to stress, and enhanced focus and attention—making mindfulness a powerful tool for mental well-being

Ways to Practice:

  1. We often use the phrase, “I know this like the back of my hand.” But how often do you actually take a moment to observe your hands? Try spending three minutes simply focusing on your hands. Notice any judgments or stories that arise, and gently redirect your attention when you become distracted.
  2. Tune into your body by slowly scanning from head to toe, noticing sensations without judgment. This practice helps you ground yourself in the present moment.
  3. Focus on the sensation of your breath entering and leaving your body. You can either observe the natural rhythm of your breath or count to four on the inhale, hold for four, and then exhale for four.
  4. Choose an object, a sound, or even a task (like washing dishes) and engage fully, noticing every detail with curiosity.
  5. Use everyday activities to practice mindfulness! Focus on being fully present while brushing your teeth, using the bathroom, eating, or walking.

Protip:

If your mind wanders 100 times during your practice, gently bring it back to your focus 100 times. Noticing that your mind has wandered is part of the practice. Reorienting to what you want to focus on—rather than following where your mind has wandered—is practice itself.

Courtney Purdy, Psy.D. is a licensed clinical psychologist specializing in Coping Skills, Relationship Issues and Anxiety. Areas of expertise include: Anger Management, Bisexual, Body Positivity, Depression, Family Conflict, Lesbian, LGBTQ+, Life Transitions, Mood Disorders, Peer Relationships, Personality Disorders, Self Esteem, Sleep or Insomnia, Stress, and Women’s Issues. To learn more about Dr. Purdy and to schedule a free 15 minute consultation, click here or call (561) 559-6371.

 

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Happy, Healthy Holidays with these Breakfast & Snack Recipes

These recipes are great for keeping things healthy and festive during the holiday season!

Cinnamon Apple Overnight Oats

Ingredients:
• 1/2 cup rolled oats
• 1/2 cup almond milk (or milk of choice)
• 1/4 cup Greek yogurt
• 1 small apple, chopped
• 1 tsp ground cinnamon
• 1 tbsp chia seeds or flax seeds
• 1 tsp maple syrup (optional)

Instructions:
1. Combine oats, almond milk, Greek yogurt, chia seeds, cinnamon, and maple syrup (if using) in a mason jar or bowl.
2. Stir in chopped apples, cover, and refrigerate overnight.
3. In the morning, enjoy chilled or warm it up in the microwave.

Sweet Potato & Egg Breakfast Cups

Ingredients:
• 1 medium sweet potato, peeled and grated
• 6 large eggs
• 1/4 cup chopped spinach or kale
• 1/4 cup diced bell peppers
• Salt and pepper to taste

Instructions:
1. Preheat oven to 375°F (190°C) and grease a muffin tin.
2. Divide the grated sweet potato evenly into each muffin cup.
3. In a bowl, whisk the eggs, spinach, bell peppers, salt, and pepper together.
4. Pour the egg mixture over the grated sweet potato in each muffin cup.
5. Bake for 20-25 minutes, until eggs are set.
6. Let them cool slightly and serve!

Pumpkin Spice Energy Bites

Ingredients:
• 1 cup rolled oats
• 1/2 cup canned pumpkin
• 1/4 cup nut butter (almond, peanut, or cashew)
• 1 tbsp chia seeds
• 1 tbsp maple syrup or honey
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract

Instructions:
1. In a mixing bowl, combine all ingredients and stir until fully mixed.
2. Roll the mixture into small balls (about 1 inch in diameter).
3. Place the bites on a baking sheet and refrigerate for 30 minutes before serving.
4. Store in an airtight container in the fridge for up to a week.

Greek Yogurt Parfait with Cranberries & Walnuts

Ingredients:
• 1 cup Greek yogurt
• 1/4 cup fresh or dried cranberries
• 1/4 cup chopped walnuts
• 1 tbsp honey or maple syrup
• 1/2 tsp ground cinnamon

Instructions:
1. Layer Greek yogurt, cranberries, and walnuts in a jar or bowl.
2. Drizzle with honey or maple syrup and sprinkle with cinnamon.
3. Enjoy immediately or store in the fridge for a grab-and-go snack.

Almond Butter Banana Toast

Ingredients:
• 1 slice whole grain or gluten-free bread, toasted
• 1 tbsp almond butter
• 1/2 banana, sliced
• A sprinkle of cinnamon or chia seeds (optional)

Instructions:
1. Toast the bread and spread almond butter on top.
2. Layer the banana slices over the almond butter.
3. Sprinkle with cinnamon or chia seeds for added flavor and nutrients.
4. Serve immediately for a delicious, satisfying snack.

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The Science and Benefits of Gratitude: How Appreciation Changes Your Mind and Life

BY COURTNEY PURDY,  PSY.D.

Gratitude involves noticing the goodness in the world, but it doesn’t mean ignoring the challenges or difficult moments that everyone faces from time to time. In fact, gratitude helps ensure that, in the midst of life’s struggles, we don’t lose sight of the good. Connecting to gratitude has several benefits. It can help us feel more grounded and peaceful, strengthen our relationships by fostering connection and appreciation, and increase our sense of security in those relationships. Gratitude also promotes generosity and supports healthy, reciprocal interactions.

Unfortunately, positive emotions can be fleeting—they can slide off us like Teflon. Practicing gratitude helps us hold onto those positive emotions longer, celebrate the good in our lives that we might otherwise overlook, and revisit our “highlight reel.”

Research has found that gratitude can improve mood and reduce depressive symptoms. Studies also show that we tend to be more grateful for experiences than for material possessions.

One theory to explain this is that experiences are less likely to trigger social comparisons, which are known to steal joy. Experiences also tend to focus our attention on our own personal circumstances, expanding feelings of appreciation, happiness, and contentment.

When we experience gratitude, certain areas of the brain are activated, including the ventral and dorsal medial prefrontal cortex. These areas are involved in feelings of reward, morality, interpersonal bonding, positive social interactions, and the ability to empathize with others. Practicing gratitude can increase neurochemicals like dopamine, serotonin, and oxytocin—chemicals that promote feelings of closeness, connection, and happiness. Moreover, gratitude has a cumulative effect: the more we practice it, the more the brain learns to focus on positive experiences. This is especially useful because humans are hardwired with a negativity bias—we tend to notice threats in our environment as a survival mechanism. When we focus too much on the negative, gratitude can help shift our attention to the positive, training the brain to spend more time on the “feel-good” moments and less on the things that bring us down. Research suggests that holding onto a feeling of gratitude for just 20 seconds can trigger positive structural changes in the brain.

Prompts to help you practice flexing your gratitude muscles:

  1. Identify three things you feel grateful for in your life. These can be based on the past, present, or future. No thing is too big or too small to appreciate, though being specific might help deepen your gratitude.
  2. Identify three things you take for granted but are thankful for. We all have things we take for granted. Reflect on what those are and consider which ones you value most.
  3. Identify three things you appreciate about yourself. Focus on qualities, actions, or characteristics that are meaningful to you.
  4. Identify three things you feel grateful for about your current experience. Be in the present moment. What can you appreciate about your experience right now? Consider your environment, the time you’re taking for your well-being, or even something as simple as the chair supporting you.
  5. Identify three people who have had a significant and positive impact on your life. These could be coaches, mentors, family members, or anyone else who has made a difference. Reflect on how they influenced your life for the better.

Courtney Purdy, Psy.D. is a licensed clinical psychologist specializing in Coping Skills, Relationship Issues and Anxiety. Areas of expertise include: Anger Management, Bisexual, Body Positivity, Depression, Family Conflict, Lesbian, LGBTQ+, Life Transitions, Mood Disorders, Peer Relationships, Personality Disorders, Self Esteem, Sleep or Insomnia, Stress, and Women’s Issues. To learn more about Dr. Purdy and to schedule a free 15 minute consultation, click here or call (561) 559-6371.

 

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Empowering Conversations and Actions: A Guide for Suicide Prevention Month

BY COURTNEY PURDY,  PSY.D.

September marks Suicide Prevention Month, presenting a crucial opportunity to address stigma, consider difficult conversations, foster resilience, and raise awareness about mental health and suicide prevention resources.

Breaking the Stigma

Struggling with mental health issues often brings feelings of shame, which is the belief that “I am bad.” This shame leads individuals to hide their struggles, further perpetuating the belief that they should not share their experiences. One of the most effective ways to combat shame is to confide in a trusted person. This act of sharing can foster the strength to seek help, illicit empathy, and help individuals realize they are not alone. Talking about mental health struggles helps increase perception of support for most people involved in the conversation.

How to Have Difficult Conversations

Before starting a difficult conversation, it’s essential to self-regulate and consider your approach. Take deep breaths and ground yourself. Define for yourself the goal of the discussion and consider how you want to act or not act to achieve that goal. Discussing your approach with a trusted person beforehand can also help you feel more prepared. Approach the conversation with curiosity, empathy, and validation. Ask for permission to discuss the topic (better to know if the answer is “no” before you start), avoid assuming you know the other person’s feelings or experiences, use open-ended questions, allow silence for reflection, and prioritize expressing understanding before offering solutions. Practice acceptance that this conversation may be the first of many as either of you may need to take a break or take time to process. Additionally, provide reassurance for taking self-care steps and offer practical help in finding mental health resources.

Promoting Resilience

Think of yourself as a houseplant with complex emotions. Just as you would care for a plant, tend to your well-being by taking prescribed medications, following treatment plans from your doctors, eating balanced meals, avoiding drugs and alcohol, practicing good sleep hygiene, and exercising regularly. Your overall wellness also involves social support, lifestyle choices, self-talk, and the content you consume. Align your life with your values, engage in challenging activities for a sense of accomplishment, seek positive experiences, and practice mindfulness. This is a tall order so you may want to consider seeking help (dietician, medical doctor, mental health professional, physical therapy, etc) on whatever areas you think could use improvement on. You do not have to take care of your houseplant all by yourself.

Risk Factors

Suicide is a complex and multifaceted issue, often accompanied by deep emotional and psychological struggles. Risk factors can vary across age, cultural backgrounds, and individual circumstances. Common factors to be aware of include persistent feelings of hopelessness, drastic changes in behavior, withdrawal from social activities, and expressions of self-harm or suicidal thoughts.

Resources

National Suicide Prevention Lifeline
● Phone Number: 988
● Website: https://988lifeline.org

National Crisis Text Line
● Phone Number: Text HOME to 741741
● Website: https://www.crisistextline.org

National Alliance on Mental Illness – Palm Beach County
● Phone Number: 561-833-HELP (561-833-4357)
● Website: https://namipbc.org/crisis-info/

Courtney Purdy, Psy.D. is a licensed clinical psychologist specializing in Coping Skills, Relationship Issues and Anxiety. Areas of expertise include: Anger Management, Bisexual, Body Positivity, Depression, Family Conflict, Lesbian, LGBTQ+, Life Transitions, Mood Disorders, Peer Relationships, Personality Disorders, Self Esteem, Sleep or Insomnia, Stress, and Women’s Issues. To learn more about Dr. Purdy and to schedule a free 15 minute consultation, click here or call (561) 559-6371.

 

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Fall Reflections: Journal Prompts for September

Here are some journal prompts for September that can help you reflect on the changing season and your personal growth:

  • What new intentions or goals do you want to set for this month?
  • What valuable lessons have you learned over the summer that you can carry into the fall?
  • Gratitude: What are three things you are grateful for this September?
  • How have you changed since the beginning of the year? What do you want to focus on for the remainder of the year?
  • Seasonal Changes: How do the changing seasons affect your mood and energy levels?
  • Embracing Change: What changes are you currently facing in your life, and how do you feel about them?
  • Mindfulness: What are some mindfulness practices you can incorporate into your daily routine this month?
  • Connecting with Nature: How can you connect with nature this fall? What activities or places would you like to visit?
  • What creative projects or hobbies do you want to explore this month?
  • Self-Care: What self-care practices will you prioritize in September to nurture your well-being?
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A Balanced 5-Day Reset

Day 1: Hydration Focus

• Start the day with water and herbal tea.
• Include hydrating foods like watermelon and cucumber.
• Drink plenty of water throughout the day.

Day 2: Nutrient-Rich Foods

• Emphasize fruits, vegetables, lean proteins, and whole grains.
• Minimize processed foods and added sugars.

Day 3: Mindful Eating

• Practice mindful eating to savor each bite.
• Chew food slowly and pay attention to hunger/fullness cues.

Day 4: Physical Activity

• Incorporate at least 30 minutes of moderate exercise.
• Choose activities you enjoy, such as walking, yoga, or cycling.

Day 5: Rest and Relaxation

• Focus on quality sleep the night before.
• Engage in calming activities like meditation or gentle stretching.

Remember to consult with a healthcare professional before making significant changes to your diet or wellness routine.

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Female athletes at FAU on football field meditating.

Empowering College Athletes’ Mental Health

Group of college athletes on FAU football field with Mary Ann Morgan FriedFlorida Atlantic University athletes and staff participated in a yoga and mindfulness session with Mary Ann Morgan Fried on October 3, 2023.

Being a college athlete means juggling intense training, academics, and personal life. It’s okay to acknowledge the mental challenges that come with it! At the beginning of this month we acknowledged Mental Health Week; let’s shine a light on the well-being of our incredible college athlete community.

Athleticism Beyond the Game

Remember, your strength isn’t just physical, it’s mental too. Your mental health matters as much as your physical training. Don’t hesitate to reach out if you’re feeling the pressure. We’re in this together!

Mindfulness in Sports

Embrace the power of mindfulness and mental preparation in your game. Visualization, breathing exercises, and positive affirmations can boost your confidence and focus. Share your mental prep tips and inspire your fellow athletes!

Talk, Share, Support

Athletes, coaches, and teammates – let’s keep the communication lines open. Be the listening ear someone might need. Your support can make a significant difference. Together, we can create a team culture of understanding and empathy.

Balancing Act

Balancing sports and academics can be challenging. It’s okay to ask for help. Your mental health impacts your performance. Reach out to counselors, teammates, or mentors if you’re feeling overwhelmed. There’s strength in seeking support.

Feel free to share this post with the college athletes in your life to encourage mental health awareness and support within your community. Together, we can create a supportive environment where every athlete feels heard, valued, and empowered.

FAU female athletes doing yoga on the football field.FAU athletes practicing yoga during the school’s Mental Health Week in October.

Female athletes at FAU on football field meditating.FAU athletes learning how to meditate during the school’s Mental Health Week in October.

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