Your twenties are often described as the “best years of your life.” But for many young adults, this period can feel more like a stretch of uncertain years than a highlight reel. Between career pressure, relationship changes, identity exploration, and financial stress, it’s no surprise that many in this age group report feeling lost, stuck, or emotionally overwhelmed.

At Manhattan Psychology Group, we work with young adults every day who are navigating this critical stage of life. If you’re in your twenties and struggling—whether you feel anxious, are feeling depressed, or are simply questioning what’s next—you’re not alone. In fact, the emotional highs and lows you’re experiencing are a recognized and important part of adult development.

Let’s talk about why your twenties matter, why you may be facing a mental health low point, and how you can take steps toward a happier and healthier future.

The Truth About Early Adulthood

Your twenties are not just a waiting room for real adulthood—they are real adulthood. The choices you make, the skills you build, and the emotional habits you form during this time lay the foundation for how you relate to work, relationships, and yourself for the long term.

Research shows that the brain continues developing well into the mid-to-late twenties, particularly in areas that govern decision-making, impulse control, and emotional regulation. That means this is a prime window for growth, but also a time when mental health disorders often first emerge or intensify.

It’s common during this time to:

• Reevaluate your identity and goals
• Struggle with transitions in relationships and family roles
• Feel uncertain about career direction
• Experience financial stress or instability

Many young people experience anxiety, depression, or burnout as they try to find their footing—and some experience a full-blown mental health crisis during this decade.

Why Mental Health Often Declines in Your 20s

While older adults may have more established routines and support systems, young adults in their 20s are still building those foundations. You might be living away from family for the first time, juggling multiple jobs, or navigating new romantic relationships. You may also feel immense pressure to “figure everything out” by age 25.

That pressure can be crushing, especially when paired with:

• Social comparison through social media
• Job instability or post-graduation uncertainty
• Lack of access to reliable mental health care
• Minimal education around emotional wellness

If this sounds familiar, the good news is that these experiences are valid—and support is available.

At Manhattan Psychology Group, we specialize in therapy for young adults across New York City, including the Upper East Side, Upper West Side, and Downtown Manhattan. Our team includes licensed therapists and developmental clinical psychologists who understand the unique challenges of early adulthood.

Signs You May Need Support

Not all stress or sadness points to a diagnosis—but chronic or intense symptoms shouldn’t be ignored. Common signs that therapy could help include:

• Persistent feelings of sadness or emptiness
• Trouble sleeping or sleeping too much
• Difficulty concentrating at work or school
• Avoiding social events or feeling disconnected from others
• Increased substance use or unhealthy coping strategies

Some young adults may be managing a formal anxiety disorder, depression, or another clinical issue. Others may not meet criteria for a diagnosis but still feel stuck or overwhelmed. Both deserve care.

What Therapy Can Offer

Working with a therapist in your 20s doesn’t mean you’re broken. It means you’re investing in your emotional toolkit—learning how to regulate emotions, communicate clearly, and build resilience during a difficult time.

Therapy for young people in early adulthood often focuses on:

• Managing anxiety and mood swings
• Navigating identity and life direction
• Improving relationships and boundaries
• Building confidence and decision-making skills
• Preventing burnout and improving work-life balance

Whether you’re in crisis or just know something feels off, our clinicians are here to help. Manhattan Psychology Group provides specialized services for young adults in the NYC metro area, including Midtown, Chelsea, and surrounding neighborhoods.

Why Getting Help Now Matters

Too often, mental health conditions in young adulthood go unaddressed until they escalate. But getting support early—before patterns become deeply ingrained—can make a significant difference in both short-term relief and long-term well-being.

The skills you build now won’t just help you today. They’ll shape how you approach your 30s, 40s, and beyond. Therapy now can help you become more self-aware, emotionally grounded, and confident—traits that benefit every stage of life.

Final Thoughts: It’s Okay to Need Help

If you’re feeling stuck, directionless, or emotionally overwhelmed, know this: It’s okay to need support. Seeking therapy isn’t a sign of failure—it’s a sign that you’re serious about showing up for yourself and your future.

If you’re ready to take that step, reach out to Manhattan Psychology Group today. We offer personalized, research-backed therapy for young adults throughout New York City, including services in Manhattan, Brooklyn, and beyond.

Your twenties matter—not because you have to have everything figured out, but because this is a powerful time to invest in your emotional health. Let’s navigate it together.

Even in the healthiest relationships, communication doesn’t always go smoothly. Partners may misread each other’s tone, make assumptions, or fall into familiar arguments. Over time, these communication traps can create frustration, resentment, and emotional distance—even when both people want to feel connected.

At Manhattan Psychology Group, we help couples across New York City—from the Upper West Side to Midtown—recognize unhelpful communication patterns and replace them with tools that support effective communication and emotional closeness. Whether you’re in a new relationship or have been together for decades, awareness and practice can go a long way in building stronger connections.

Common Communication Traps

Let’s explore a few of the most frequent pitfalls that couples encounter—and what to do instead.

1. The Blame Game

When a conversation begins with blame (“You always…” or “You never…”), it often puts the other person on the defensive. This shuts down open dialogue and leads to a cycle of accusation and withdrawal.

Break the trap: Use “I” statements instead. Focus on how a person feels rather than what the other person did wrong. For example, “I felt hurt when I didn’t get a response to my message” invites discussion, not defense.

2. Mind Reading

Assuming you know what your partner is thinking (“I know what you’re going to say” or “You don’t care about how I feel”) can shut down curiosity and breed misunderstanding.

Break the trap: Ask questions. Clarify rather than conclude. Real understanding begins with curiosity, not certainty.

3. Stonewalling

Sometimes, one partner shuts down to avoid conflict or overwhelm. While this may feel protective, it often creates more emotional distance and leaves issues unresolved.

Break the trap: Take a break if emotions are high, but make a plan to return to the conversation. Let your partner know you need space—not that you’re checking out.

4. Fixing Instead of Listening

Trying to solve your partner’s problems too quickly (“You should just…” or “Why didn’t you…”) can make them feel unheard or dismissed.

Break the trap: Practice active listening. Reflect back what you hear. Say, “That sounds really frustrating. Do you want support or advice right now?” This helps your partner feel understood before you move into problem-solving.

Why Communication Traps Happen

Communication issues aren’t just about words—they’re about emotion, timing, and habit. Many of us bring communication habits from childhood or past relationships. Under stress, we default to familiar patterns that may no longer serve us.

Communication in your relationship is less about being perfect and more about being present. Are you listening? Are you pausing before reacting? Are you giving your partner the benefit of the doubt?

At Manhattan Psychology Group, our therapists help couples in Manhattan—including the Upper East Side and Downtown—explore these questions in a supportive, nonjudgmental space. Through couples counseling, we help partners rebuild trust and connection through effective communication.

Practical Tools for Better Communication

Here are several strategies couples can use to improve how they communicate:

1. Set a Regular Check-In

Weekly conversations without distractions can help couples address concerns before they escalate. Use this time to ask, “How are we doing?” or “What do we need more of right now?”

2. Mirror Back

When your partner shares something vulnerable, repeat it back in your own words. This shows you’re listening and helps your partner feel heard.

3. Avoid Absolutes

Phrases like “always” or “never” can make your partner feel boxed in. Instead, describe specific situations and how they made you feel.

4. Stay on Topic

Don’t let one disagreement become an inventory of everything that’s ever gone wrong. Stay focused and respectful.

5. Use Repair Attempts

Humor, affection, or a simple “Let’s try again” can de-escalate tension. The goal isn’t to win—it’s to reconnect.

If you’re noticing repeated communication traps in your relationship, couples therapy can help. Manhattan Psychology Group offers relationship support across NYC, including Midtown, Chelsea, and the Financial District.

When to Seek Help

Every couple hits rough patches, but if arguments are escalating or communication feels consistently strained, outside help can make a meaningful difference. Signs it might be time for couples counseling include:

• Frequent miscommunication
• Feeling distant or disconnected
• Ongoing resentment or unresolved conflict
• Avoiding important conversations

Couples communicate better when they feel emotionally safe and supported. Therapy provides that foundation and offers concrete tools to build trust, clarity, and closeness.

Final Thoughts: Change Is Possible

Improving communication in your relationship doesn’t require a total overhaul—just a willingness to pause, reflect, and try something new. The right skills can transform not just how you talk, but how you relate to each other.

If you’re ready to improve your communication and deepen your connection, contact Manhattan Psychology Group today. We provide expert couples therapy throughout New York City, serving the Upper West Side, Upper East Side, Downtown, and beyond.

You don’t have to stay stuck in the same arguments. With support, you can break the cycle and build a relationship where both partners feel understood, respected, and connected.

If you’re someone who prides yourself on high performance—personally and professionally—you likely know how easy it is to ignore signs of stress. You push through. You set the bar higher. You keep going.

But this drive, while admirable, often leads to burnout when not paired with sustainable coping strategies. High achievers, especially those with a type A personality, are often at greater risk for chronic stress, anxiety, and emotional exhaustion. At Manhattan Psychology Group, we work with adults across New York City who appear successful on the outside but are struggling quietly on the inside.

Here’s the good news: You can thrive at a high level and still protect your mental health. The key is learning to recognize the signs of burnout and adopting new habits that support long-term well-being.

Recognizing the Hidden Costs of High Achievement

Driven professionals often ignore stress signals in favor of results. But unchecked stress can gradually erode both physical and mental health.

Warning signs include:

• Trouble sleeping or staying asleep
• Frequent headaches or digestive issues
• Irritability or emotional numbness
• Feeling disconnected from work or relationships
• Difficulty focusing or feeling overwhelmed

You might look like you’re managing, but inside, you’re drained. Over time, this emotional fatigue can affect physical health, reduce productivity, and strain relationships.

If you’re experiencing symptoms of burnout or emotional fatigue, Manhattan Psychology Group offers therapy and consultation for professionals in NYC’s Upper West Side, Midtown, and beyond.

Why High-Achieving Adults Struggle to Seek Help

Many high performers hesitate to reach out for mental health support. You may:

• Believe stress is just part of success
• Feel shame or guilt about slowing down
• Struggle with imposter syndrome, thinking you’re not “really” burned out
• Fear that asking for help is a sign of weakness

In reality, seeking support is a sign of emotional intelligence and long-term vision. Investing in your wellness is not only smart—it’s necessary.

Strategies to Shift from Burnout to Balance

Managing stress requires intention. These evidence-based strategies can help you regain stability and joy without sacrificing your goals:

1. Set Boundaries

High achievers often take on too much out of a sense of responsibility or fear of missing out. Learning to set boundaries at work and in relationships is crucial. Protect your time for rest, family, and personal interests.

2. Prioritize Self-Care—Not Just Performance

Self-care isn’t indulgent—it’s maintenance. Regular movement, balanced meals, quality sleep, and time outdoors are essential to support physical and mental wellness.

3. Practice Cognitive Behavioral Therapy (CBT) Techniques

CBT helps you identify unhelpful thought patterns and replace them with realistic, supportive thinking. For example, instead of “I have to do everything perfectly,” you learn to shift toward “Doing my best is enough.” CBT also strengthens coping mechanisms and emotional regulation.

At Manhattan Psychology Group, our licensed therapists use cognitive behavioral therapy to help adults manage anxiety, perfectionism, and stress. We serve clients in Manhattan’s Upper East Side, Chelsea, and surrounding neighborhoods.

4. Reframe Success

Success isn’t just about output. It’s about creating a fulfilling life that aligns with your values. Regular reflection on what truly matters helps you make decisions that support both productivity and peace.

5. Build a Sustainable Routine

Create a rhythm that includes breaks, focused work blocks, and unstructured time. Even short pauses can reduce chronic stress and improve focus.

6. Strengthen Your Support Network

Don’t isolate. Make time for personal connections, whether with family, friends, or a mentor. Having a strong support system can buffer stress and offer perspective.

Long-Term Mental Health Matters

Burnout isn’t something to fix in a weekend—it’s a signal that your lifestyle needs attention. Long-term recovery and resilience require consistent self-awareness and adjustment.

Professional therapy can help uncover blind spots, develop tailored strategies, and hold space for deeper emotional work. Whether you’re navigating a high-stakes career, juggling multiple roles, or redefining your goals, therapy offers structure, clarity, and support.

Manhattan Psychology Group provides therapy for high-achieving adults throughout New York City. From Midtown to Downtown, we help clients reconnect with themselves and their goals—without sacrificing their well-being.

Final Thoughts

You don’t have to choose between success and sanity. With the right tools and support, you can manage stress, strengthen your coping mechanisms, and live a more intentional life.

If you’re ready to reclaim your energy and reset your priorities, contact Manhattan Psychology Group today. We offer personalized mental health care for adults in the Upper West Side, Upper East Side, Midtown, and beyond.

Success should feel sustainable. Let’s work together to make that your new normal.

Written by Amanda Mentzer, PhD, BCBA-D, LBA, QBA

As I began writing this post, I recalled my first undergraduate psychology course where we explored the concept of “Nature versus Nurture,” a framework that positions biology and environment as opposing forces in human development.

Years later, while teaching an undergraduate course in learning and behavior analysis, I introduced students to a more integrated approach: “Nature via Nurture.” That seemingly minor shift, from “versus” to “via,” reframed how I thought about development. It softened the artificial divide and emphasized the interdependence of biology and environment. We are not either / or beings — we are products of both.

This post invites a similar shift in perspective, from “Mutual Cooperation versus Compliance” to “Compliance via Mutual Cooperation.” Just as nature is influenced through nurture, so too can compliance be collaboratively cocreated through mutual cooperation. In doing so, we honor the dignity of those we serve and create the space for sustainable, meaningful change that is grounded in a foundation of safety, trust, and empowerment, and held with reverence.

Why Language Matters

While “compliance” refers to behaviors that follow a request, demand, or directive, the language we use in behavioral services carries significance. The words we choose influence how our intentions are perceived and how our strategies are received. Without thoughtful context, words like “compliance” can unintentionally signal hierarchy, power, or control.

Without ongoing self-awareness, our roles as therapists, employers, parents, partners, and friends can subtly, yet powerfully, shift from collaborative to controlling. To stay grounded in partnership, we might ask: 

• Do I value the personhood of the individual receiving support?
• Am I staying aware of how easily good intentions can become vehicles for control when outcomes are prioritized over relationships?

Progress may unfold more quickly when control is asserted, but progress without safety, trust, and reverence is not true success. It is essential to self-monitor and ask:

• Are we creating space for safety, visibility, voice, autonomy, and choice?
• Are we streamlining behavior to meet predetermined goals?

Redefining the Role of Compliance

Importantly, this is not a call to discard compliance. As behavior analysts, educators, and caregivers, we understand that compliance plays a meaningful role in learning and safety. It becomes problematic, however, when treated as the primary goal — prioritized without consideration of the individual’s readiness, motivation, or perspective.

Mutual cooperation reframes compliance within a relational, compassionate context. Rather than centering on what the provider or care team wants, or the achievement of predetermined outcomes, we ask:

• How can we move forward together in a way that honors the dignity, agency, and humanity of the individual?

This requires a shift from control-based approaches to strategies rooted in shared goals, connection, and reverence.

The Power of Mutual Cooperation

Relationships grounded in mutual cooperation foster engagement, creativity, problem-solving, and trust. They support autonomy, empowerment, and personal growth for everyone involved, not just the individual receiving services. These are the outcomes we truly want.

By prioritizing cooperation, we do not discard compliance, we transform it into something more relational and inclusive. As humans, we are more likely to participate willingly when core needs are met: the need to feel safe, seen, heard, valued, and respected. From these, other essential experiences emerge: being nurtured, supported, understood, and trusted. These are not luxuries. They are prerequisites for authentic engagement.

In turn, when goals or expectations misalign with a person’s wellbeing, we do not want passive compliance. We want authentic communication, in all its forms. This includes spoken words, gestures, and the behavioral expressions of those who cannot communicate directly. We want systems that recognize and respond to all communication, including resistance, as meaningful input. When someone says “no” — whether through words, withdrawing, protesting, or any other behavioral manifestation of dissent — it deserves to be understood, not overridden.

Mutual cooperation honors both agreement and dissent. It asks us to attune to discomfort, even when expressed without vocal language. It challenges us to listen deeply — to behaviors, to cues, to the full humanity of the person before us — and to remain open to adjusting our approach. In this way, mutual cooperation becomes a living relationship, one that strengthens connection, even when perspectives differ. 

The Proposition: Compliance via Mutual Cooperation

We propose reframing compliance as a byproduct of strong, cooperative relationships, not a primary demand. This requires us to value consistently the perspectives, emotions, and lived experiences of those we serve — especially individuals with limited social power, such as children and people with disabilities. 

It also calls us, as service providers, to remain vigilant in examining our own behavior, ensuring that we are co-creating solutions rather than reverting to control.

This is both an ethical and practical stance. Mutual cooperation fosters environments where compliance is invited and connection emerges naturally. Compliance is not demanded, nor is connection coerced. 

When we center the human experience, we begin to build systems that are both effective and equitable. Systems where everyone feels valued and behavior change is collaborative, not transactional. 

May we transition from strategies rooted in external control to those that cultivate authentic participation. 

May we shift from the pursuit of short-term compliance to the cocreation of long-term mutual cooperation.

May we move toward Compliance via Mutual Cooperation.

The transition from high school to college is often framed as an exciting chapter—a time for exploration, growth, and independence. But for many college students, the experience also brings mounting pressure and emotional stress. Between adjusting to life away from friends and family, navigating academic demands, and building new routines, it’s no surprise that more and more students struggle with mental health issues during this stage of life.

At Manhattan Psychology Group, we support college students across New York City who are coping with emotional, academic, and social challenges. Whether you’re a student, parent, or educator, understanding the impact of college pressure on student mental health is critical to preventing burnout and promoting long-term wellness.

The Rising Demand for Mental Health Support on Campus

Across college campuses, the need for mental health services has increased significantly in recent years. According to national surveys, more students are reaching out for help—with a growing number reporting symptoms of anxiety and depression, sleep problems, and emotional distress.

Some of the most common reasons college students seek help include:

• Difficulty with time management and academic stress
  
• Loneliness and homesickness
  
• Roommate or relationship conflicts
  
• Performance pressure
  
• Concerns about the future or career path

While colleges and universities have expanded their wellness offerings, many counseling centers still struggle to keep up with the demand. As a result, students may not always get timely or consistent support.

Manhattan Psychology Group offers therapy and mental health consultation to college-aged clients in Manhattan and surrounding areas, including Midtown, the Upper West Side, and Downtown. If you’re looking for support beyond what’s available on campus, we’re here to help.

Why College Can Be a Mental Health Flashpoint

For many young adults, college represents their first major life transition. They may be far from their established support system, navigating new social groups, or dealing with academic rigor that exceeds what they experienced in high school.

Combined with irregular sleep, inconsistent nutrition, and exposure to alcohol or substances, it’s easy to see how mental health problems can surface or intensify. Even students with no prior history may begin to feel the strain.

Warning signs that a student may be struggling include:

• Withdrawing from activities or friends
  
• Persistent feelings of hopelessness or worry
  
• Difficulty concentrating or completing tasks
  
• Changes in sleep, appetite, or hygiene
  
• Drop in academic performance

If left unaddressed, these symptoms can escalate—affecting grades, relationships, and physical health.

The Role of Prevention and Early Support

While not all stress is harmful, chronic stress without relief can take a significant toll on student mental health. Prevention and early support are key.

Encouraging students to seek help at the first signs of distress can reduce the risk of more serious mental health issues down the line. Mental wellness education—including how to identify symptoms and where to go for help—should be a standard part of the college experience.

At Manhattan Psychology Group, we work with students and families throughout New York City, including the Upper East Side, Chelsea, and the Financial District, to build resilience, emotional awareness, and coping strategies tailored to the college experience.

Building a Healthier College Experience

Here are some steps students can take to protect their mental well-being and stay grounded:

1. Establish a Routine: Creating consistent habits around sleep, meals, study, and downtime provides structure that helps regulate mood and energy levels.
   
2. Practice Effective Time Management: Breaking assignments into manageable steps and using planners or digital tools can reduce overwhelm and improve focus.
   
3. Stay Connected: Maintaining contact with friends and family helps reduce feelings of isolation. Students should also make an effort to build local connections through clubs, organizations, or study groups.
   
4. Balance Academics and Social Life: While academic success is important, so is building friendships, social support, and enjoying the college experience. Students should carve out time for social activities that bring joy and relaxation. Maintaining this balance is not only protective against stress and burnout but also essential to developing emotional maturity and lifelong interpersonal skills.
   
5. Seek Out Campus Resources: Most colleges offer free or low-cost mental health services, including counseling, workshops, or support groups. Students shouldn’t wait for a crisis to access these tools.
   
6. Know When to Get Outside Help: If on-campus support isn’t enough, or if a student prefers a private option, working with an outside provider can offer consistent care and flexible scheduling.

Manhattan Psychology Group offers therapy for college students experiencing struggles with mental health, including anxiety, depression, and adjustment challenges. Our clinicians understand the unique stressors of higher education and provide practical tools for coping and growth.

For Parents: How to Support Your College Student

Parents often feel helpless watching their child struggle from afar. Here’s how to stay connected and supportive:

• Check in regularly without pressure
  
• Encourage open dialogue about mental wellness
  
• Normalize seeking help
  
• Offer to help research providers or mental health support options
  

The goal is to offer emotional safety without overstepping.

Final Thoughts: Help Is Available

The transition to college is challenging—but with the right tools and support, students can thrive. Addressing mental health issues early, maintaining a support system, and creating healthy routines can make all the difference in a student’s overall experience.

If you or someone you know is struggling with the pressures of college, reach out to Manhattan Psychology Group today. We offer therapy, consultation, and care coordination for college students in NYC’s Upper West Side, Upper East Side, Midtown, and beyond.

You don’t have to face the pressures of college alone. With the right support, finding balance is not only possible—it’s sustainable.

If you’re noticing changes in your memory, attention, or ability to plan and problem-solve, it may be time to consider a neuropsychological assessment. Whether you’re dealing with a neurological condition, recovering from a brain injury, or simply seeking clarity about ongoing cognitive concerns, neuropsychological testing can offer important insights into your cognitive functioning, emotional health, and overall brain performance.

At Manhattan Psychology Group, we offer neuropsychological evaluations for adults throughout New York City, including Manhattan’s Upper West Side, Upper East Side, and Midtown. Our goal is to provide clear, comprehensive answers to support diagnosis, care planning, and quality of life.

What Is a Neuropsychological Evaluation?

A neuropsychological evaluation is a structured, in-depth testing process that measures a wide range of cognitive abilities and emotional functions. Unlike brief screenings, this type of assessment goes beyond surface-level symptoms to identify both strengths and weaknesses across areas such as:

• Memory and learning
• Attention and concentration
• Executive functioning (planning, organizing, self-monitoring)
• Language and communication
• Visual-spatial skills
• Problem solving and reasoning
• Mood and emotional regulation

The process is tailored to your specific concerns and varies depending on age, medical history, and referral questions.

When Should Adults Consider Neuropsychological Testing?

A neuropsychological evaluation may be recommended if you or a family member are experiencing:

• Persistent memory loss or confusion
• Difficulty managing daily tasks or work responsibilities
• Changes in mood, attention, or decision-making
• Difficulty concentrating or struggling to complete tasks that others are able to manage
• Concerns following a brain injury or stroke
• Monitoring of a known neurological condition (such as multiple sclerosis, Parkinson’s, or epilepsy)
• Evaluation after cancer treatment or other medical conditions affecting cognition

Neuropsychological testing can also help distinguish between normal age-related changes and more serious forms of cognitive impairment, such as early-stage dementia.

Manhattan Psychology Group offers neuropsychological evaluations for adults across New York City. Our clinicians use evidence-based assessments to inform diagnosis and guide effective care planning.

What Happens During the Evaluation?

The testing process typically involves several steps:

1. Clinical Intake Interview

This includes a detailed review of your concerns, daily functioning, medical records, psychiatric history, and personal or family background. You may be asked about changes you’ve noticed or difficulties in areas like work, relationships, or self-care.

2. Testing Sessions

You’ll complete a variety of paper-and-pencil and digital tasks designed to assess different cognitive domains. These may include memory games, attention tasks, or reasoning problems. The evaluation usually takes several hours and may be scheduled across multiple days.

3. Feedback and Recommendations

After scoring and interpretation, you’ll receive a detailed report of test results, including your strengths and weaknesses, diagnostic impressions, and a customized treatment plan or set of recommendations.

This may include referrals for therapy, medication consultation, occupational support, or accommodations at work.

At Manhattan Psychology Group, we prioritize clarity and collaboration. We’ll guide you through the process from start to finish—and ensure you understand the results and next steps.

How Can the Results Help?

The outcomes of a neuropsychological assessment can be valuable for:

• Clarifying a diagnosis
• Documenting baseline cognitive function
• Informing a medical or psychological treatment plan
• Supporting legal or disability claims
• Coordinating care with other health care providers

In many cases, the evaluation can provide peace of mind, validate concerns, and help chart a path forward for managing current challenges.

Preparing for the Evaluation

To get the most accurate picture of your cognitive functioning, we recommend:

• Getting a good night’s sleep before testing
• Eating a light meal beforehand
• Bringing relevant medical records or a list of medications
• Avoiding alcohol or sedating medications for 24 hours prior (unless prescribed)

Let your evaluator know if you have any sensory or physical limitations that could impact your ability to complete tasks comfortably.

If you’re considering neuropsychological testing in New York City, reach out to Manhattan Psychology Group. We serve clients throughout Manhattan, including the Upper East Side, Upper West Side, and Downtown, with customized evaluations and thoughtful care.

Final Thoughts

Whether you’re facing cognitive changes or seeking clarity on long-standing concerns, a neuropsychological evaluation is a powerful tool. It offers more than just answers—it lays the foundation for informed care, better decision-making, and greater confidence in navigating life’s demands.

To learn more or schedule an evaluation, contact Manhattan Psychology Group today. Our expert team is here to help you understand your brain and take the next step toward improved cognitive and emotional health.

We all have routines, some helpful, others less so. Whether it’s doom-scrolling on social media, skipping workouts, or reaching for snacks during stress, unhealthy habits can creep into our daily life and feel impossible to break.

But the reality is that habits are learned behaviors, and with support, they can be unlearned and replaced. At Manhattan Psychology Group, we help clients across New York City understand how habits form and use evidence-based strategies to make lasting changes. The goal isn’t just to break bad habits, but to adopt healthier behaviors that align with your values and well-being.

How Habits Form: A Brain-Based Perspective

Understanding the brain’s role in habit formation is key to changing behavior. Habits develop through repetition. Over time, repeated actions become stored in the basal ganglia, a part of the brain that governs automatic responses. This allows us to perform tasks without conscious effort, like brushing our teeth or locking the door.

Unfortunately, the same mechanism applies to unhealthy habits. The more you engage in a behavior, whether it’s procrastination, negative self-talk, or mindless scrolling, the more automatic it becomes.

Research shows that changing these behaviors requires more than willpower. It involves intentional awareness, emotional regulation, and replacing old patterns with good behaviors that serve your long-term goals.

At Manhattan Psychology Group, our licensed therapists use evidence-based behavioral strategies to help clients in NYC break unhealthy cycles and build habits that support both mental and physical health.

Why People Find Habits Hard to Break

Habits are efficient. They reduce decision fatigue and provide comfort—especially during stress. Many people find that even when they want to change, they fall back into old patterns because:

• The habit offers short-term relief
• Triggers are everywhere in their environment
• They lack alternative coping tools
• Change feels overwhelming or unrealistic

This is where therapy and structured support can make a difference.

Strategies to Break Unhealthy Habits

Below are several practical, brain-informed strategies that can help rewire your brain and create space for healthier behaviors:

1. Identify Triggers: Every habit has a cue. Ask yourself: Is it boredom, stress, fatigue, or a specific environment? Recognizing what prompts the behavior is the first step toward change. 
2. Interrupt the Cycle: Once you recognize a trigger, insert a pause. Even a few seconds of mindful awareness can disrupt the automatic response and open the door to a different choice. 
3. Replace, Don’t Just Remove: Substituting an unhealthy habit with a positive alternative increases your chance of success. For example, take a walk instead of reaching for your phone during breaks.
4. Make the Healthy Choice Easy:  Reduce friction. Keep your journal visible, prep meals in advance, or set reminders to stretch. Small environmental changes make it easier to follow through.
5. Celebrate Small Wins: Change happens gradually. Acknowledge and reward progress—no matter how small. This builds confidence and reinforces the habit.

Manhattan Psychology Group offers individual therapy and behavior-focused treatment throughout Manhattan, including the Upper East Side, Midtown, and Downtown. Our clinicians will help you develop strategies tailored to your brain, your lifestyle, and your goals.

The Role of Behavioral Therapy

Behavioral therapy offers structured, evidence-based tools to support habit change. Techniques may include:

• Functional behavior assessments
• Habit tracking and goal-setting
• Cognitive strategies to challenge negative thinking
• Reinforcement techniques to sustain new patterns

Therapy also addresses emotional barriers that get in the way of behavior change, such as shame, perfectionism, or lack of support.

Long-Term Change Is Possible

You don’t have to overhaul your life overnight. Small, intentional changes—done consistently—can transform how you think, feel, and act.

Whether you’re trying to spend less time on social media, improve eating habits, or reduce self-sabotaging behaviors, working with a therapist can help you move from intention to action.

If you’re ready to change your habits for the better, contact Manhattan Psychology Group today. We support clients across NYC, including the Upper West Side, Upper East Side, Chelsea, and beyond, with personalized behavioral therapy rooted in science and compassion.

Final Thoughts

Breaking unhealthy habits isn’t about willpower—it’s about strategy. With the right tools and support, you can rewire your brain, make better choices, and live a more intentional, fulfilling life.

Reach out to Manhattan Psychology Group to learn how behavioral therapy can help you move from stuck to successful—one small change at a time.

Sending your child to sleepaway camp is a huge milestone—for both the parents and child! Whether your camper is counting down the days with excitement or feeling a little unsure about what’s to come (or both!), a little preparation can go a long way in setting them up for a confident, comfortable, and fun summer.

Below are some practical tips from child psychologist, Dr. Lauren Feiden, to help your first-time camper build the skills they’ll need to navigate camp life independently—and have a blast doing it!

1. Start with Small Daily Habits at Home
   Think of camp prep as a slow warm-up, not a sprint. Start incorporating small routines at home so they become second nature by the time camp rolls around. A few helpful habits to build now:

• Make the bed each morning – Camp cabins can get messy fast, and making the bed is a quick win that helps kids feel organized and score well during bunk inspections.
• Put dirty clothes in the hamper (right side out!) – This makes it easier for laundry staff—and teaches responsibility.
• Practice turning the shower on/off and rinsing off all the soap/shampoo – You won’t be there to remind them!
• Have them pick out clean PJs and socks each night – And talk about how often to swap out clothes (hint: daily underwear is non-negotiable).

2. Build Hygiene Independence
   From brushing teeth to wiping properly, some hygiene habits need extra reinforcement before heading off on their own:

• Tooth brushing – Twice a day, including at night even when they’re tired or distracted.
• Wiping thoroughly – It’s a skill! Use the time now to support good habits.
• Showering – At least every other day is a good rule of thumb, especially with outdoor play, sweat, and bug spray.
• Cut nails and clean ears – Teach them how to do these simple grooming tasks or how to ask for help when needed.

3. Talk About Asking for Help
   Let your child know that it’s absolutely okay—and expected—to ask a counselor for help. Whether they’re unsure how to use a bunk bed ladder, need help with sunscreen, or feel overwhelmed by a group game, counselors are there to support them. Role-play simple phrases like:

• “Can you help me with this?”
• “I’m not sure what to do—can you show me?”
• “I don’t feel well. Can I see the nurse?”

4. Navigating Homesickness
   Feeling homesick at some point is totally normal—even for the most enthusiastic campers. A few strategies to prepare:

• Normalize it – Let your child know that missing home is part of the experience and it usually passes.
• Leave notes – Pack a few letters or sticky notes in their duffel bag with encouraging messages.
• Avoid “pick-up deals” – Avoid promising you’ll come get them if they’re sad; it can make adjusting harder.
• Practice sleepovers – Try a weekend away with family or friends before camp begins.
• Preview the experience – Show your child pictures or videos of the camp and talk through what to expect. If possible, set up a playdate with another camper before camp begins to help make a familiar face on day one.
• Build resilience – Remind your child of past moments when they felt nervous or unsure but pushed through and did great. This helps reinforce their ability to handle new situations.
• Saying Goodbye – Ask your child how they’d like to say goodbye—whether it’s a special hug, handshake, or sharing a favorite meal—and stick to it. And remember: a few tears are perfectly normal and nothing to worry about!

5. Prepping for New Friendships & Social Challenges
   Camp is a great place to meet new friends—but also a space where social bumps can happen. By giving your child tools and reassurance ahead of time, you’re helping them feel empowered and ready to navigate the social side of camp with confidence. Help your child practice:

• Introducing themselves – Role-play saying, “Hi, I’m [Name]. Want to play?”
• Sharing space and belongings – Remind them to ask before borrowing and to label their things.
• Conflict resolution – Teach simple phrases like, “I didn’t like when you said that,” or “Can we do something else?” and remind them that the grown-ups are there to help too.
• Validate feelings – Meeting new people and adjusting to group life can bring a mix of emotions. Let your child know that it’s okay to feel excited, nervous, or both—and that those feelings are completely normal.

Final Thought

 Sending your child to camp for the first time can stir up a mix of nerves and excitement—for everyone. But with a little prep, your camper will head into their summer adventure feeling more confident and capable. And who knows? They may come home not just with new friendships and memories—but with some impressively improved personal habits, too.

Raising a child with Attention-Deficit/Hyperactivity Disorder (ADHD) comes with unique challenges. Children with ADHD often struggle with impulse control, attention, and emotional regulation, which can impact their functioning at home, in school, and in social settings. While behavior therapy is a well-established and effective treatment for managing ADHD symptoms, research consistently shows that outcomes are significantly improved when parents are actively involved through structured coaching or training programs.

A thoughtfully designed parent training program equips caregivers with practical tools for managing challenging behaviors, strengthening the parent-child relationship, and using positive reinforcement techniques consistently and effectively. These strategies not only support the child’s behavioral and emotional growth but also boost caregiver confidence and reduce overall family stress.

This article explores the role of parent and teacher training in ADHD treatment, how these programs enhance therapeutic outcomes, and how parents can begin using evidence-based techniques at home to support their child’s development.

Why Parent Coaching is Essential for ADHD Management

Children with ADHD often experience difficulties with executive functioning, which impacts their ability to plan, stay organized, manage time, and regulate emotions. These challenges can lead to behaviors such as impulsivity, resistance to instructions, emotional outbursts, and difficulty coping with frustration. For parents, this can result in daily struggles, leaving them feeling overwhelmed and unsure of how to respond effectively without escalating conflict.

Parent coaching programs are designed to address this gap. These structured training programs provide caregivers with practical tools and strategies to better understand and manage their child’s behaviors, while fostering a more positive and supportive home environment. By learning techniques such as consistent routines, clear expectations, positive reinforcement, and calm responses to challenging behavior, parents become empowered to reduce conflict and build stronger connections with their children.

Research consistently shows that behavior therapy is most effective when parents are actively involved. When strategies taught in therapy are reinforced at home, children are more likely to internalize and generalize these skills—leading to greater long-term success and reduced family stress.

Benefits of Parent Coaching in ADHD Treatment

• Promotes consistent and effective discipline strategies, leading to improved behavior

• Enhances emotion regulation in both children and parents, reducing the frequency and intensity of outbursts

• Strengthens the parent-child relationship through positive engagement and improved communication

• Boosts parental confidence in managing ADHD-related challenges

• Lowers overall family stress by providing clear, practical guidance and support

By actively participating in a parent coaching program, caregivers can create a structured, supportive environment that promotes their child’s success both at home and in the classroom. This collaborative approach not only benefits the child but also builds long-term resilience within the entire family system.

How Parent Coaching Supports Behavior Therapy

Behavior therapy is one of the most effective non-medication treatments for children with ADHD. It focuses on reinforcing positive behaviors, increasing self-control, and reducing disruptive or impulsive behaviors. However, the success of behavior therapy often hinges on consistency across environments—which is why parental involvement is so critical.

Parent and teacher training programs equip caregivers with the tools to align home strategies with therapeutic goals, ensuring that children receive consistent support. These programs teach evidence-based techniques that can be used in daily routines, helping children generalize the skills they learn in therapy. Key strategies often include:

1. Positive Reinforcement to Encourage Desired Behaviors
   Children with ADHD tend to respond particularly well to positive reinforcement, which emphasizes rewarding desired behaviors rather than solely correcting problematic ones. When used consistently, positive reinforcement helps children internalize and repeat productive habits. Examples include:

• Offering praise and encouragement (“Great job staying focused!”)

• Providing small rewards for task completion (stickers, extra screen time, tokens)

• Establishing structured reward systems to track and reinforce positive behavior

2. Clear and Consistent Instructions
   Because children with ADHD may have difficulty processing complex or vague directions, communication adjustments can significantly reduce confusion and increase compliance. Parent coaching emphasizes the following strategies:

• Using clear, simple, and direct language

• Breaking down multi-step tasks into manageable parts

• Maintaining eye contact and confirming understanding before expecting follow-through

3. Emotion Regulation Support
   Many children with ADHD experience strong emotional reactions and struggle with managing frustration. By reinforcing emotional regulation skills, both parents and children are better equipped to handle stress and avoid escalation. Parent training helps caregivers:

• Teach calming strategies like deep breathing or counting

• Model appropriate emotional responses

• Create space for children to express feelings constructively

4. Effective and Consistent Behavior Management
   Inconsistencies in discipline can worsen behavioral issues. Coaching programs teach structured approaches that support children in learning cause-and-effect relationships while preserving the parent-child connection. These include:

• Using natural or logical consequences that relate directly to behavior

• Applying timeouts thoughtfully and consistently

• Avoiding reactive discipline, which can escalate conflict

By implementing these strategies at home, parents play a vital role in reinforcing therapy goals and creating an environment that supports long-term behavioral and emotional growth.

The Role of Parent and Teacher Training Programs

ADHD impacts many areas of a child’s life, including academic performance, behavior, and social relationships. To address these challenges holistically, many parent training programs also incorporate teacher training to ensure a consistent, coordinated approach across both home and school environments.

When parents and educators work together and apply evidence-based strategies, the benefits for the child are significant. Collaborative efforts can lead to:

• Improved classroom behavior and academic performance

• Enhanced executive functioning skills, including time management and organization

• Stronger social interactions with both peers and adults

By aligning approaches across settings, children with ADHD experience greater structure, predictability, and support—leading to increased confidence and long-term success in daily life.

Long-Term Benefits of Parent Coaching

Parent coaching goes beyond short-term behavior improvements—it lays the foundation for long-term success in managing ADHD. Families who participate in structured parent training programs often experience lasting positive changes that benefit both the child and the overall family dynamic. These long-term benefits include:

• Stronger parent-child relationships rooted in trust, consistency, and open communication

• A shift from reactive punishment to constructive, proactive discipline strategies

• Improved academic and social outcomes for children with ADHD

• Increased parent confidence and a greater sense of preparedness in managing daily challenges

By investing in parent coaching, families create a more supportive and structured environment where children with ADHD are better positioned to thrive—now and in the future.

“Does this mean my child doesn’t need professional therapy?”
Not at all. Parent coaching is designed to complement, not replace, professional therapy. In fact, it works best when used alongside behavior therapy or other clinical interventions. The goal is to strengthen the home environment so that therapeutic strategies are reinforced consistently, promoting greater success.

“Will this take a lot of time?”
While parent coaching does require some time and commitment, programs are designed to be practical and accessible. Many parents find that the investment pays off in the form of reduced stress, fewer power struggles, and a more peaceful home life.

“What if my child doesn’t respond?”
Every child is different, and it’s normal for strategies to require adjustment. Parent coaching is flexible, and professionals can work with families to tailor approaches based on each child’s unique needs, temperament, and developmental profile—helping maximize the likelihood of positive outcomes.

Final Thoughts: Empowering Parents for ADHD Success

Parent coaching is a powerful and effective tool that enhances the impact of behavior therapy and supports children with ADHD in building essential life skills. By learning evidence-based behavior management techniques, strengthening emotion regulation, and implementing positive reinforcement strategies, parents become active partners in their child’s growth and well-being.

A well-structured parent training program not only improves a child’s behavior but also reduces family stress, fosters stronger parent-child relationships, and promotes long-term success in managing ADHD. Whether your child is newly diagnosed or already receiving treatment, integrating parent coaching into their care plan can make a meaningful and lasting difference.

This article is intended for informational purposes only and is shared in accordance with principles of open distribution to support accessibility for parents and caregivers seeking evidence-based strategies for ADHD management.

Take the Next Step

At Manhattan Psychology Group, we offer comprehensive parent coaching programs designed to support families navigating the challenges of ADHD. Our experienced clinicians use evidence-based strategies tailored to your child’s unique needs, helping you build a more structured, supportive, and connected home environment.

We proudly serve families across New York City—including Manhattan, Brooklyn, Queens, and surrounding areas.

If you’re ready to enhance your child’s ADHD treatment and strengthen your parent-child relationship, contact us today to learn more about our parent and teacher training programs.

 

For many children with Attention Deficit Hyperactivity Disorder (ADHD), getting a good night’s sleep can be a significant challenge. Difficulties with falling asleep, staying asleep, and maintaining a consistent sleep-wake cycle are common among children with ADHD, often yielding less than the recommended amount of sleep. These sleep disturbances not only impact a child’s  energy levels but can also worsen ADHD symptoms, making it even more difficult to focus, manage emotions, and function effectively throughout the day.

Understanding the connection between ADHD and sleep issues in children with ADHD is essential for parents and caregivers seeking to support their child’s overall well-being. In this blog, we’ll examine the factors that contribute to difficulty falling asleep, common sleep disorders, and offer practical evidence-based behavioral strategies to help improve sleep in children with ADHD.

The Connection Between ADHD and Sleep Difficulties

Children with ADHD are at increased risk of experiencing a range of sleep disturbances, which can significantly impact their overall functioning. Common sleep-related challenges amount children with ADHD include:

• Difficulty falling asleep – Many children with ADHD experience delayed sleep onset, often taking longer than their peers to fall asleep.
• Frequent nighttime awakenings – Staying asleep can be difficult due to hyperactivity, racing thoughts, or heightened sensitivity to environmental stimuli.
• Inconsistent sleep patterns – Irregular sleep-wake cycles are common and can interfere with the establishment of a healthy and consistent sleep routine. 
• Daytime fatigue – Despite difficulties sleeping at night, children with ADHD frequently experience excessive daytime sleepiness, which can impact focus, behavior, and emotional regulation.

Several factors contribute to these sleep issues in children with ADHD, including the side effects of stimulant ADHD medication, co-occurring sleep disorders, and difficulties with self-regulation. Understanding these contributing factors is critical to implementing effective interventions that promote better sleep and overall well-being.

Common Sleep Disorders in Children with ADHD

Children with ADHD are more likely to experience certain  sleep disorders, which can further interfere with their ability to achieve restful, restorative sleep. These conditions often compound existing attention and behavioral challenges, making early identification and intervention essential. 

1. Restless Legs Syndrome (RLS)

Restless Legs Syndrome (RLS) is characterized by an uncomfortable, often irresistible urge to move the legs, especially during periods of rest or at night.  Children with RLS may have difficulty falling asleep due to these sensations, leading to difficulty initiating sleep and overall poor sleep quality.

2. Delayed Sleep Phase Syndrome (DSPS)

DSPS involves a shift in the body’s natural sleep-wake cycle, where a child’s internal clock prompts them to fall asleep and wake up later than is typical. Children with DSPS have a delayed sleep-wake cycle, meaning their natural tendency is to stay up later and sleep in later.  This misalignment can create challenges with early school start times and often leads to chronic sleep deprivation.

3. Obstructive Sleep Apnea (OSA)

OSA is a condition marked by repeated interruptions in breathing during sleep, which can cause fragmented and poor-quality sleep. In children with ADHD, sleep apnea may worsen attention difficulties and increase daytime fatigue or irritability. 

4. The Impact of Stimulant Medications

While stimulant medications are highly effective in managing core ADHD symptoms, they can occasionally interfere with sleep – specifically difficulty falling asleep. Adjusting the timing of medication doses or exploring alternative treatment options with a healthcare provider may help mitigate these effects.

How Poor Sleep Affects ADHD Symptoms

Poor sleep impacts far more than just energy levels—it can significantly exacerbate ADHD symptoms, making daily functioning even more challenging for children. Inadequate or poor-quality sleep can impair a child’s ability to regulate emotions, sustain attention, and control impulses, often intensifying the very symptoms associated with ADHD.

Consequences of poor sleep in children with ADHD may include:

• Increased hyperactivity and impulsivity
• Difficulty with attention span and greater difficulty maintaining focus
• Heightened emotional reactivity,  including irritability and mood swings
• Decreased resilience to stress and lower overall mental health functioning

Improving sleep is not only critical for physical restoration but also plays a vital role in supporting cognitive performance, emotional regulation, and overall well-being in children with ADHD.

Behavioral Strategies for Improving Sleep in Children with ADHD

While medication adjustments and professional interventions can play an important role in improving sleep, there are several evidence-based behavioral strategies that parents can implement at home to improve sleep and support healthy sleep habits in children with ADHD.

1. Establish a Consistent Sleep Routine

A predictable bedtime routine helps signal the body that it’s time to wind down. Parents are encouraged to:

• Maintain a consistent sleep-wake schedule, even on weekends
• Incorporate  calming activities before bed, such as reading a book or taking a warm bath
• Set a fixed bedtime and wake-up time to regulate the child’s internal clocks

2. Optimize the Sleep Environment

A quiet, comfortable and distraction-free sleep environment can make a big difference in a child’s ability to fall asleep and stay asleep. Consider:

• Keeping the bedroom cool, dark, and quiet
• Using blackout curtains to reduce light exposure
• Removing electronic devices from the bedroom at least an hour before bedtime

3. Reduce Stimulant Exposure Before Bed

Electronic screens, including tablets, TVs, and smartphones,  emit blue light, which can delay melatonin production and can interfere with sleep onset. . Encourage screen-free, calming activities in the hour leading up to bedtime to support natural sleep onset.

4. Encourage Relaxation Techniques

Helping children wind down physically and emotionally can help ease the transition to sleep. Effective relaxation techniques include:

• Deep breathing exercises
• Gentle stretching or bedtime yoga
• Listening to calming music, white noise, or guided meditations

5. Be Mindful of Diet and Caffeine Intake

Dietary choices can influence sleep quality. Certain foods and drinks, particularly those containing caffeine, can interfere with staying asleep. Parents should:

• Avoid caffeine-containing foods and drinks, such chocolate and soda in the late afternoon or evening
• Limit sugary snacks before bed to prevent energy spikes that may disrupt sleep

6. Adjust Medication Timing if Necessary

If stimulant ADHD medication appears to be contributing to sleep disturbances, consult with a health professional. Adjustments to the timing or dosage of administration may help reduce their sleep-related side effects

7. Encourage Physical Activity During the Day

Regular physical activity can promote better sleep patterns and help regulate the body’s natural sleep-wake cycle.  Outdoor play, sports, or active movement earlier in the day can make it easier for children to fall asleep at night.

When to Seek Professional Help for Sleep Issues

While behavioral strategies can be highly effective, some children may require additional support from a health professional. Parents should consider seeking guidance if their child:

• Continues to experience significant sleep disturbances despite consistent routine and environmental changes
• Exhibits potential  signs of an underlying sleep disorder, such as loud snoring, frequent night wakings, or restless leg movements
• Experiences persistent daytime fatigue that affects school performance, attention, mood, or daily functioning

A pediatrician or sleep specialist can conduct a thorough evaluation to identify underlying causes and recommend tailored interventions to improve sleep quality.

Final Thoughts: Prioritizing Sleep for ADHD Management

Sleep issues in children with ADHD  can profoundly impact emotional, behavioral, and cognitive functioning. By establishing healthy sleep patterns, optimizing the sleep environment, and implementing evidence-based behavioral strategies, parents can promote more restorative sleep for their children.

Since poor sleep can exacerbate ADHD symptoms, improving sleep should be considered a key component of comprehensive ADHD management. Whether it involves adjusting ADHD medication, relaxation techniques, or guidance from a health professional, supporting better sleep can enhance a child’s focus, emotional regulation, and overall mental health.

 How We Can Help

At Manhattan Psychology Group, we specialize in supporting children with ADHD and related challenges, including behavioral concerns, emotional regulation, and sleep disturbances. Our team offers individual therapy and expert guidance to support families across New York City, including Manhattan, Brooklyn, Queens, and surrounding areas.

If your child is experiencing difficulty falling asleep, staying asleep or managing ADHD-related concerns, contact us today to learn how we can help improve their sleep patterns and overall quality of life.