Field Notes- AKA the mental wellness content you've been screenshot-saving for
A curated sanctuary of mental wellness insights for women who are tired of performing "perfect." From relationship patterns to career crossroads, we're exploring the real conversations that happen after the highlight reel ends.
Are your high standards actually perfectionism in disguise?
High standards differ from perfectionism not by ambition but by your relationship to the bar: healthy standards are flexible and growth-oriented, while perfectionism is rigid, fear-driven, and ties self-worth to flawless outcomes. Signs like moving goalposts, chronic "never enough" feelings, procrastination, or overwork can help you diagnose perfectionism so you can adopt adaptable standards and protect your productivity and well-being.
How to Stop Overthinking Your Relationship: A Therapist's Guide
Relationship overthinking is a learned anxiety pattern, often rooted in anxious attachment and cognitive traps like mind‑reading, catastrophizing, and emotional reasoning. This article from On Par Therapy explains the event–story–feeling–action cycle, shows how to spot triggers, and provides evidence‑based tools, a short daily practice, and a partner communication framework to interrupt rumination and regain calm.
Which Therapy Is Best for Perfectionism and Anxiety?
Health Anxiety Symptoms and Treatment: Three Things to Do When Fear Takes Over
If health anxiety is quietly running your life, taking up mental space you'd rather use for everything else you're building, that's worth addressing with real support.
The 5-4-3-2-1 Method for Anxiety Attacks: What It Is and Why It Actually Works
This is not a distraction. It is a sensory interruption that pulls your brain out of threat mode and back into the present.
5 Grounding Techniques to Use During an Anxiety Attack (That Work Fast)
When anxiety spikes, your thinking brain goes offline. These tools work on your nervous system directly - not your thoughts.
3 Breathing Techniques for Panic Attacks That Signal Your Nervous System to Slow Down
Slow, deliberate breathing activates the parasympathetic nervous system and tells your amygdala the threat has passed. Here are three techniques to try.
7 Evidence-Based Grounding Techniques for Test Anxiety That Work in the Exam Room
Your mind goes blank mid-exam even when you're prepared. A licensed therapist explains 7 grounding techniques for test anxiety that work in real time.