Are you thinking of using AI instead of therapy? Here's why the best approach is to combine them if you're going to use AI. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. AI is showing up in many parts of our lives, including mental health support. So it can be an amazing tool, but it works best when it's used alongside a human therapist. Not alone, and I wanna stress that. Today I'll explain why and what to watch out for.

So first thing, AI is as a compliment, again, not as a substitute, so I don't mean to sound like a broken record, but it's really important. So AI chatbots and mental health apps can provide quick check-ins, reminders, and basic coping tools, but here's what they can't provide: they can't replace the human connection, empathy, and nuanced understanding that a human therapist provides.

Next up the benefits of using AI in conjunction of therapy. So it can help you track your mood and habits between sessions. It can reinforce skills you've been learning in therapy, like reframing thoughts or practicing mindfulness. It can also give you support at times if your therapist isn't available.

Third thing, confidentiality matters. As therapists, we are bound by professional ethics and laws, which protect your privacy. AI tools like ChatGPT do not have the same confidentiality guarantees, so your data may be stored or even used to train systems, which is kind of scary. So always check the privacy policy before sharing any personal details.

So the next step is potential pitfalls of relying only on AI. So if you're spiraling, so you're going down that rabbit hole without guidance, you might get stuck in unhelpful thinking loops or use AI in ways that actually deepen your anxiety or you depression. So that is key. And I really wanna stress that piece. The “Sycophant Machine” Effect, which is basically AI is designed to please you. So it might even validate harmful thinking instead of actually challenging it, whereas a therapist obviously knows when it works to validate you when it's appropriate and when to challenge you when it's inappropriate, and AI doesn't have, again, this nuanced capacity.

So lastly, how do you wanna use AI safely in your mental health journey? So choose tools with evidence-based approaches and transparent privacy policies. If I was you, I would discuss your AI with your therapist so they can help guide and interpret what you're learning, and treat AI as just a supplement, not a replacement for therapy.

So, in summary, AI can be a valuable addition to your mental health toolkit, but it's most powerful when it works in partnership with a real human therapist who knows you, understands your history, and can guide you and empathy, and have expertise.

Do some friendships leave you feeling drained, confused, or like everything's your fault? That's not just a rough patch. It might be narcissism.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. So friendships with narcissistic traits can be especially hard to spot because they often start with charm. Let's talk about how to recognize the signs and then protect your wellbeing.

So first off, narcissistic friends center themselves, even in your struggles. They may respond to your pain by shifting the conversation back to themselves or minimize what you're going through.

Second, they use guilt and manipulation to keep control. So you might feel like you can't say no without consequences, or like the friendship is conditional on how much you give them.

Lastly, boundaries are your way out. You don't have to win or fix the dynamic. You can name what feels off, reduce contact, or if need be, step away completely.

So in summary, it's okay to outgrow people who no longer feel safe. Therapy Now SF can help you set boundaries with clarity and compassion.

You would never speak to a friend the way you speak to yourself. So why is self-kindness so difficult? Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from TherapyNowSF. Many people struggle with self-compassion even though it's essential for mental and emotional health. Let's explore what gets in the way and why it's worth working on.

So first off, self-criticism often starts early. Many of us internalize harsh voices from childhood, whether that's from teachers or parents, or even peers, and we carry those patterns into adulthood.

Next, we confuse self-kindness with weakness. Some believe being hard on themselves will make them stronger or more successful. But in actuality, research shows it actually undermines resilience.

Lastly, kindness builds strength, not complacency. When you treat yourself with compassion, you're more likely to take healthy risks, recover from setbacks, and in summary, grow.

So in conclusion, if being kind to yourself feels unnatural, you're not alone. Therapy Now SF can help you shift your inner dialogue and strengthen your mental health from the inside out.

Why you get so angry and what to do about it. If you find yourself getting angry over little things, it's probably not about the little things. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. So anger is a normal emotion, but if it feels out of proportion or hard to control, there's usually something deeper going on for you. Let's take a closer look.

So first, anger often masks other emotions. Many people feel angry when they're actually hurt. They're overwhelmed or even afraid. Anger will show up as a shield.

Second old patterns play a role. So if you grew up in a household where anger was a constant, or if it was not allowed at all, you may not have learned how to express it in a healthy way.

Lastly, you can interrupt the cycle. So when you recognize what your triggers are and pause before reacting, you can choose a different response, and then you build more understanding with others.

So in summary, you're not just an angry person with the right tools, anger can become a signal for you, not a weapon. Therapy Now SF can help.

Do you ever feel totally stuck picking dinner or outfits or even which email to answer first? Listen, it's not laziness, but it might be anxiety.

Hi, I'm Dr. Andrea Zorbas, i'm a psychologist at Therapy Now SF. Decision-making anxiety is when even simple choices feel mentally exhausting. It's especially common if you're already feeling overwhelmed, anxious. If you're perfectionistic or you're constantly under pressure to get it right.

Let's talk about the main pieces around this.Anxiety will make the brain treat small decisions like their big threats. So when you're anxious, your nervous system can't always distinguish between true danger and emotional discomfort. So even low stakes decisions can trigger this fight or flight in your body.

The next one is there's a fear of making the wrong choice, and it's often rooted in self-doubt or past negative experiences. So if you've ever been criticized for mistakes, which is true for most of us, or you've been raised to avoid failure, you might freeze up in the face of options.

Lastly, trying to find the perfect choice will keep you stuck. So perfectionism turns decisions into pressure cookers often good enough is actually good enough, and action reduces anxiety more than overthinking ever can.

So if you struggle with decision making and it's negatively impacting your life, you're not alone. Therapy can help you feel more grounded and confident in your choices. Learn more at Therapy Now SF

If saying no at work makes you feel anxious or selfish, you're not alone. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist at Therapy Now SF. Setting boundaries at work is essential for your mental health, but many people struggle with guilt or fear or even judgment.

Let's talk about how to set limits with clarity and compassion for yourself. So first off, let's start with your core needs and limits. Boundaries are about protecting your energy, time and values, not about being difficult or uncooperative.

Second, use clear and respectful language. So try phrases like, I won't be available after 6:00 PM or I can help you with that tomorrow. Not today. So in these options, you're stating a fact. You're not asking for permission.

And lastly, expect discomfort. But don't confuse that with doing something wrong. So feeling guilty doesn't mean the boundary is bad. It means you're challenging a pattern and that takes courage. So healthy work boundaries aren't selfish, they're necessary.

If you want more support, building more balance and confidence therapy can help. Reach out to Therapy Now SF.

Thinking about switching to biweekly therapy, it might sound convenient, but here's why weekly sessions might really matter.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco and I'm gonna help you understand why weekly therapy is so important.

So first off, it builds momentum. Weekly sessions keep you from losing progress between appointments.

Next, you stay emotionally connected. It's easier to work through things when you're still fresh.

It reinforces accountability, weekly check-in, support steady growth, and follow through.

Less frequent therapy can work, but usually only after you've made consistent progress and already have those strong coping tools in place.

Not sure how often you should meet? Reach out to Therapy Now SF, and we can help you find the rhythm that best supports real change.

Are you feeling drained and exhausted after work every day? This could be toxic. Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco, and I'm gonna help you recognize the red flags of a toxic work environment.

So let's start with chronic negativity. If complaining and fear dominate the culture, it is gonna take a huge toll on your wellbeing.

Next is poor boundaries. If you're expected to always be available and then guilted when you push back. This is a problem.

Another one is undermining or manipulation. So when there's things like credit stealing or passive aggression, or even gaslighting, these are really serious signs.

And lastly, your body does know. So constant tension, dread before work and burnout are really red flags that you shouldn't ignore.

If your toxic work environment is affecting your mental health, therapy Now SF can help you get clarity and offer support.

Do you feel like nothing you do at work is ever good enough and you're feeling burnt out?

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco and I'm gonna help you understand perfectionism and how it fuels work stress, and what you can do about it.

So high standards are exhausting. Perfectionism pushes you to perform at an unsustainable level every day, all the time.

You often have a fear of mistakes, which keeps you stuck. You might overwork to avoid failure or avoid tasks altogether.

You don't have to be perfect to be effective. Letting go of perfection means allowing yourself to grow.

Therapy will help you reset. We work together to replace pressure with perspective so you can thrive without the burning out.

If work stress is tied to perfectionism for you, Therapy Now SF can help you shift your mindset and build much healthier patterns.

Do you ever blurt something out in anger and then instantly regret it? Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco, and I'm gonna show you how to pause and stay in control when anger flares up.

So first thing, name it early. So notice those physical signs, the tight jaw, the fast heartbeat, maybe a clenched fist, and that will help you before you explode.

Next, you wanna take a break. So even 30 seconds away from the moment can help you respond and not react.

Next, you're gonna wanna ground yourself, so a slow breath. A cold splash of water or even touching something solid can help interrupt that spiral.

And lastly, revisit it when you're calm so you don't have to resolve everything mid- argument. It's okay to say, listen, I need a moment. If anger is hurting your relationships, Therapy Now SF can help you understand your triggers and respond with intention.

Do you keep getting pulled back into a toxic relationship? This might explain why.

Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco, and I'm gonna walk you through the cycle of narcissistic abuse and how to start breaking free.

So first off, love bombing. So that starts with intense praise, attention, connection, but it's too much and it's too fast.

Next, there's devaluation. The subtle jabs begin. So that looks like criticism, withdrawal, or shifting blame.

Next is discarding and return, they pull away or lash out, and then reel back when you try to leave.

Breaking free starts with awareness. So naming this pattern helps you stop blaming yourself and start reclaiming your power.

If this cycle sounds familiar to you, Therapy Now SF can support you in setting boundaries, rebuilding trust in yourself and moving forward.

Are you feeling overwhelmed? This one minute breathing technique can help you reset fast.

Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco. Box breathing is a simple and powerful way to calm your nervous system. It uses four equal parts. Inhale, then hold, exhale, then hold again, each for four seconds. And this helps you regulate stress and bring you back to the present. Let's do it together

So do this three to four more cycles, and that's gonna be about 60 to 90 seconds and that's it. Even one minute can make a huge difference. Save this for next time when you feel like you need to reset. And if you'd like more ways to manage stress and anxiety, follow along here at TherapyNowSF.

Struggling to manage your feelings? You can't change what you can't name. So let's start there.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco, and I'm gonna show you why naming your emotions is one of the most powerful steps towards feeling better.

Naming brings clarity. Saying things like, I feel anxious or I feel hurt, will give your brain a place to start.

What it does is it softens the intensity, so research shows that labeling emotions can lower their power over you. It stops spirals, so instead of reacting to confusion, you can respond to what you're actually feeling.

Lastly, it builds emotional intelligence. So over time, you'll get better at recognizing and working through those complex feelings.

If you want help developing emotional clarity and resilience Therapy Now SF can help you build those tools and we'll start from wherever you are.

Do you constantly overthink your relationship? You're not alone.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco, and I'm gonna help you understand relationship anxiety and how best to manage it.

So it often comes from fear of rejection or abandonment. Even in stable relationships, anxiety can twist small moments into really big doubts.

You might overanalyze texts the tone or even time apart. This can create tension and emotional exhaustion.

Building trust starts with self-awareness. Notice when your anxiety is leading and not reality.

Therapy helps you develop secure patterns. You can learn to tolerate uncertainty without spiraling.

If relationship anxiety is affecting your peace of mind Therapy Now SF can help you feel more secure, both with yourself and with others.

Ever feel like someone's twisting your reality? That could be gaslighting. Narcissists don't just argue, they actually rewrite the story. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco and I'm gonna help you recognize narcissistic gaslighting and how to protect yourself.

Gaslighting makes you doubt yourself. Narcissists use this to confuse control and shift blame. Phrases like you're too sensitive or that never happened, are red flags. They're meant to erase your experience. It damages your self-trust. Over time, you may stop believing your own memory or feelings.

Therapy can help you reconnect to your reality. We work to rebuild self-confidence and learn how to spot manipulation early. If you've ever experienced gaslighting, Therapy Now SF can help you trust yourself again and set strong and healthy boundaries.

Is it confidence or is it narcissism? Some people might seem self-assured, but are they crossing the line? Let's break it down.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco and I'm gonna help you tell the difference between healthy confidence and narcissism.

So confidence uplifts others. A confident person feels secure and helps others feel secure too.

Now, a narcissists, they seek control. Narcissists crave admiration, and often dismiss or devalue others.

Confidence is grounded. It comes from self-awareness and not this need to impress. Narcissism masks insecurity. What looks like arrogance is often a defense against deep self-doubt and a fear of vulnerability.

Therapy sharpens your radar. We can explore how these traits show up in your relationships and help you set boundaries when needed.

Wanna better understand the difference between confidence and narcissism? Therapy Now SF can help you navigate relationships with clarity.

Is your workplace toxic? Here are the red flags to watch out for.

Poor communication and lack of transparency. There's a high turnover and low morale at your work. You notice there's a lot of micromanagement and lack of respect. And then there's unrealistic workloads, which leads to burnout.

So how does this affect you? It increases your anxiety. It increases your stress. and exhaustion, you probably feel undervalued and emotionally drained.

So what can you do? You can set boundaries. You can prioritize your self care, document toxic behavior if needed, and then consider looking for a healthier work environment.

If you're struggling with work stress and you feel like it's too much, Therapy Now SF can help you navigate your toxic workplace and protect your mental health.

Can a narcissist really change? I'm Dr. Andrea Zorbas. I'm a clinical psychologist in San Francisco, California. And here's what you need to know. Can therapy really work for narcissists? Let's talk about the reality.

Narcissists can only really truly change when they recognize their behavior and they want to change. There has to be motivation there. Many resist therapy because they don't see themselves as the problem.

So what can therapy do and what can therapy not do? It can help narcissists develop self awareness. But often deep change is rare. It can teach relationship partners how to set boundaries.

How do you protect yourself? You've got to manage expectations and don't assume they will change. You need to set clear emotional and physical boundaries. And lastly, you need to prioritize your own mental health.

If you're dealing with a narcissist, Therapy Now SF can help you manage and navigate these relationships and set boundaries for your peace of mind.

What if your anger isn't really anger. My name is Dr. Andrea Zorbas. I'm a clinical psychologist in San Francisco, California, and let's unpack what's underneath that anger.

Anger is often a mask. So here's what could be really going on. Anger is considered a secondary emotion. It often covers up deeper feelings like hurt, which are things like feeling rejected, ignored, or disrespected. It often covers up a feeling, a secondary emotion like fear. Anxiety is about losing control or uncertainty. And lastly, it can be a secondary emotion for stress and overwhelm and burnout can feel and can manifest as frustration or irritability.

So how do we recognize what's beneath the anger? Ask yourself, what else am I feeling right now? Notice any physical sensations such as tightness in your chest, which may signal anxiety not just anger. Give yourself time before reacting and really it might mean taking a deep breath.

What are some healthier ways to express emotions? You can journal or talk it out, physical movement like walking or stretching or going to the gym and things like mindfulness to process emotions without judgment.

If your anger feels overwhelming, Therapy Now SF can help you explore what's underneath and manage the emotions in a healthier way.

Are you feeling anxious? I'm going to tell you these quick techniques to calm down fast. I'm Dr. Andrea Zorbas. I'm a clinical psychologist in San Francisco, California, and here are some quick techniques for you.

So, a grounding exercise. Use the 5-4-3-2-1 method, which is, you name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. Next one is some breath works. So try box breathing. You're going to inhale for four seconds. Hold for four, exhale for four, hold for four, repeat.

Next is visualization. Imagine a safe and calming place. Is this the beach? Is this the forest? Is this somewhere in your home? Engage in your senses. What does it look, smell, and feel like? Close your eyes while you do this.

Then we have progressive muscle relaxation, tense and release each muscle group from head to toe. And you're going to want to do that for three seconds. release each time.

Do you need help managing anxiety? Therapy Now SF can give you tools for long term relief. Reach out today.