Feel like a human grenade with a permanently pulled pin? You're not alone. Emotional regulation is a critical skill many of us were never taught. This guide, from a psychiatrist, gives you the fire extinguisher. Learn four simple, powerful tools (like the S.T.O.P. method) to stop reacting like a startled cat and start responding with thought. It’s time to defuse the bomb, take back control, and find progress, not perfection.

You weren't born afraid of your own feelings—that was learned. As children, many of us received subtle messages that our emotions were too much, inconvenient, or unsafe. Our adaptive brains learned to suppress them to maintain connection and safety. As adults, this pattern of emotional avoidance leads to anxiety, disconnection, and the ache of a half-lived life. This post reveals the truth: feelings are not dangerous. Discover how to break free from old programming and reclai

Living with a chronic illness isn’t just about the physical symptoms—the emotional exhaustion can be just as difficult. It's easy to feel like life has veered off course. But what if you could find purpose and fulfillment, even with your diagnosis? Acceptance and Commitment Therapy (ACT) offers a path forward. This guide explains how using ACT for chronic illness can help you make space for difficult emotions, focus on what truly matters, and take back control of your life's

Let’s be real—Valentine’s Day after a divorce sucks. It’s like the world decided to bombard you with reminders of love stories that aren't yours. As a psychiatrist who has been through it, I know how brutal it can be to scroll social media and feel completely unloveable. But your story isn't over. This guide isn't about bubble baths or clichés; it's about rewriting the script. Here are my hard-won lessons on how to get through the day, feel your feelings without drowning, and

For years, I sought validation everywhere but within myself. It was exhausting and left me feeling like I wasn’t enough. But when I flipped the script and started practicing radical self-love, everything changed. It isn't a fluffy concept; it’s a science-backed path to a happier, more fulfilling life. Ready to stop chasing approval and start living authentically? This post breaks down the 5 life-changing benefits of self-love and gives you simple, actionable steps to start yo

85% of adults are stuck in outdated emotional patterns. Your mind operates on an Emotional Operating System developed before you were 10 years old. Your mind operates like a computer. The emotional blueprint you rely on today was designed to help you survive as a child—but now, it’s outdated. Instead of serving you, it’s likely holding you back. It’s time to upgrade your Emotional Operating System, replacing self-defeating habits with patterns that align with who you are and

Do you ever feel like you're stuck on a skipping record, repeating the same emotional patterns? These patterns are your Emotional Archetype—a default coping mechanism you learned in childhood that's now limiting your adult life. Think of it as outdated software glitching on your phone. In this post, Dr. MCB introduces the 14 most common self-defeating archetypes, from The Martyr to The Perfectionist. Identifying yours is the first step to upgrading your life. Which one are yo

Feel like you're stuck in a loop, repeating the same mistakes? Dr. MCB explains the 'Emotional Blueprint'—the hidden code from your past that controls your reactions. This outdated wiring can trap you in old patterns and toxic relationships. Learn why you need to rewrite your blueprint to break cycles, build authentic connections, and finally live the life you want. Take the first step to freeing yourself.

Stuck in a cycle of saying 'yes' while your own needs and dreams are put on hold? Dr. MCB, a psychiatrist, delivers a direct wake-up call to stop people-pleasing. This habit drains your energy, attracts disrespect, and leads to burnout. Learn 5 practical strategies to set firm boundaries, reclaim your power, and finally start living for yourself. Don't let another year slip away.

Family holidays can feel more stressful than magical. When family gatherings push your buttons, how do you keep your cool? Dr. MCB, a psychiatrist, shares her expert playbook for navigating family drama. Learn 7 practical tips, including DBT skills, to set boundaries, avoid arguments, and protect your peace. Survive—and even enjoy—the holidays this year.

Life’s rhythm can take unexpected turns when someone you care about is facing mental health struggles. But walking with them through those shadows is not just about compassion—it's about being there with relentless love, fierce patience, and a deep commitment to their well-being. This post is for anyone who wants to be that unwavering force for a loved one grappling with mental illness. It’s about showing up, standing strong, and navigating the journey together.

Let’s be real: Employee turnover is expensive and exhausting. Companies that get the importance of mental health are keeping their best people longer. According to Modern Health, 73% of employees — and a whopping 81% of managers — say they’d stick around for top-tier mental health resources (Modern Health, 2021). When people feel seen, heard, and supported, they’ll ride with you for the long haul. Plus, you save big on recruitment and training costs. A strong mental health fo

“Do you want a cookie?” I asked a group of male doctors. “What’s your name?” “Doctor [so and so],” he answered. “Oh, in that case, you can call me Dr. Bourque,” I replied. He looked embarrassed. “Oh! I thought you were someone’s secretary! Well, thanks for the cookies. What kind of doctor are you?”

An emotionally unhealthy response to fear is like being handcuffed to your worst nightmare. Some pretend the boogeyman doesn't exist, hoping if they ignore it long enough, it'll vanish. Spoiler: it doesn't. Others get sucked into a whirlpool of panic, where every phone call is a harbinger of doom. And let’s not forget the escapists, reaching for anything that promises a temporary hideaway—be it the bottom of a bottle or the illusion of control through perfectionism. These sh

I tell my clients that boundaries are like skin. They protect our emotional well-being the way skin protects our bodies. Without skin, we’re vulnerable to infection, sepsis, and death. Without healthy boundaries—ones that are consistent, clear, intentional, and practiced—we’re vulnerable to burnout, depression, anxiety, illness, and even death.

A colleague and I were recently introduced to a group of doctors as the new representatives of a physician association. We were being introduced by a more senior male physician. My colleague (male) was appropriately introduced as “Dr LastName “ followed by his credentials, his speciality and his plentiful accolades. Applause ensued. The same physician then proceeded to introduce me as “Marie Claire Bourque…..the lady in the red top over there” said while pointing. I waved. Ap