Chapter & Thyme Therapy

03/25/2026

Saving this for Friday? Same.

High-functioning anxiety doesn’t take the weekend off — but you deserve to. Here are the things I actually do to let my nervous system know the week is over.
(Yes, including the shadow daddies. Especially the shadow daddies.)

Save this for when you need a reminder that rest doesn’t have to be earned. 🤍

Follow along for more from a therapist who gets it — and is very much still figuring it out too.​​​​​​​​​​​​​​​​

03/24/2026

It’s the little things..

03/05/2026

Be honest… is it E. All of the above? Let me know in the comments

03/04/2026

💛 At the heart of CBT is one powerful idea: your thoughts, emotions, and behaviors are deeply connected — and changing one can change everything.
💛 Swipe through to see how the cycle works and how therapy can help you interrupt it.
💛 You don't have to stay stuck in the same loops. Therapy is a space to understand yourself — and change.
💛 Book a free consultation: https://secure.helloalma.com/providers/shanna-kotin/

03/03/2026

So often we hold onto thoughts like “I can’t handle this” or “something is going to go wrong” because on some level, it feels like they’re keeping us safe. Like if we just worry enough, we’ll be prepared.
But here’s what CBT teaches us — that thought isn’t a fact. It’s a pattern. And when we learn to catch it, question it, and reframe it, the anxiety doesn’t have to run the show anymore.
This is the kind of work we do together in therapy. Not toxic positivity. Not “just think happy thoughts.” Real, practical shifts in how you relate to your own mind.
If you’re ready to start untangling the thoughts that are keeping you stuck, I’d love to help. Book a free 15 min consultation call through the link in my bio — let’s talk about what working together could look like.

02/26/2026

Here’s the thing - being Type A isn’t a personality trait. It’s a coping mechanism. Somewhere along the way you learned that if you stay one step ahead, stay in control, be the most prepared person in the room.. you’d be safe. But now you can’t turn it off. You’re exhausted and you’re overthinking everything. It’s not who you are. It’s how you survived. And you deserve more the survival mode. Therapy isn’t for when you’re falling apart. It’s for when you’re holding it all together and it’s costing you everything. It this hits close to home, that’s your sign. Book an into call - link in bio ❤️

02/19/2026

We’re very good at normalizing our anxiety.

“If I care about my work, of course I’ll double check.”
“I just want it to sound professional.”

And sometimes that’s true.

But when you’re re-reading the same email, second guessing your every word, and feeling tense before you hit send… that’s not just being detail-oriented. That’s anxiety quietly shaping your day.

High-functioning anxiety often hides behind productivity. You still get things done. You still show up. You still look “fine.”

But the mental load is heavy.

Therapy isn’t just for when things fall apart. It’s for patterns that slowly wear you down and start to feel normal.

If you’re recognizing yourself in this, you don’t have to keep managing it alone. I offer free to calls to see if we’d be a good fit for therapy. Link in my bio.

02/17/2026

Professional women navigating burnout don’t need their stress minimized.

You don’t need to quit your job to feel better.
You don’t have to accept chronic stress as “just how it is.”
And not every season of doubt can be explained away as imposter syndrome.

Burnout is nuanced. Career transitions are layered. Identity shifts can feel destabilizing.

Therapy with me is collaborative and thoughtful. We move toward clarity and sustainability, not panic decisions or oversimplified labels.

If you’re navigating burnout, career stress, or a major transition, you don’t have to figure it out alone.

Schedule a 15 minute consultation with me:
https://secure.helloalma.com/providers/shanna-kotin/

02/13/2026

If this resonates, you can learn more about working with me through the link in my bio.

01/25/2026