Signs of a Psychopath: What Science & News Reveal in 2025

19 Sep 202517 Sep 2025by Torey C. Richards, LMHCLeave a Comment

Psychopathy is one of those terms that triggers strong images of cool, manipulative villains, violent criminals, or people who feel no remorse. But the truth is more complex. Recent research, court cases, and psychological studies show that psychopathy is a spectrum, with traits showing up in many different ways, not always in extremes. Here are some of the clearest signs of psychopathy, plus what new findings are changing how we understand it.

I was first drawn to psychology because of my fascination with psychopathy. In fact, when I started out, I imagined myself working for the FBI as a criminal profiler, chasing the shadows of the worst of the human mind. That interest shaped my career. It’s the reason I spent years working in a mental health hospital and inside a corrections facility, where I saw firsthand how these traits play out beyond textbooks. Even now, in my downtime, I catch myself binging crime shows or listening to true-crime podcasts, still captivated by the complexity of psychopathy.

What Psychopathy Is (and Isn’t)

Psychopathy is typically characterized by traits such as callousness, lack of empathy, manipulativeness, boldness, impulsivity, and emotional coldness. These traits are measured using tools like the Hare Psychopathy Checklist (PCL-R) and others. Psychology Today+2Taylor & Francis Online+2
It overlaps with, but is not identical to, Antisocial Personality Disorder (ASPD). Not all with ASPD are psychopaths; not all psychopaths break the law. Some manage to live “functional” lives. Psychology Today+1

Recent Stories & Insights

A recent story: In the trial of Bryan Kohberger, accused of killing four University of Idaho students, prosecutors were barred (by a judge) from using terms like “psychopath” or “sociopath,” citing that they could prejudice the jury. The decision reflects awareness that these labels carry cultural baggage and can distort how people are perceived before evidence is weighed. The Guardian
The “Corporate Psychopath” Conversation: Business media outlets have reignited discussion around leaders who display traits like superficial charm, ruthless decision-making, and lack of empathy. These individuals may not break laws, but their callousness can devastate teams and organizations.
Psychologists at UC Berkeley are pushing to update how psychopathic personality is measured, beyond the older checklists from the ‘70s. The new model emphasizes three dimensions: boldness, callousness, and disinhibition. This allows for a more graded understanding. Someone can score high on some traits without being a “textbook psychopath.” Berkeley News+1
Another study found people with higher psychopathic traits are less likely to punish injustice when it comes at personal cost. That is, they might see a wrong happening but choose not to intervene if there’s a risk or sacrifice involved. This reveals how moral decision-making can be impaired in subtle ways. PsyPost – Psychology News

Signs That Suggest Psychopathic Traits

Here are some common signs/traits (not a diagnosis) that researchers suggest are associated with psychopathy. If you see a few in someone (or even yourself), it doesn’t mean they’re a psychopath, it just might mean these traits show up more strongly in that person than average.

Lack of Empathy: Difficulty understanding or sharing others’ emotional pain. This can show as dismissiveness or emotional coldness. PMC+1
Superficial Charm: They often come across as charismatic, persuasive, or smooth, but the warmth may feel shallow.
Grandiose Sense of Self: Overconfidence, belief in superiority, entitlement.
Pathological Lying / Manipulation: Lying not just to avoid trouble, but as a habitual strategy to get what they want.
Shallow Emotions: Emotions may be present but fleeting; they may mimic what’s expected without deeply feeling it.
Impulsivity / Irresponsibility: Acting without considering consequences; poor long-term planning.
Lack of Remorse or Guilt: Little or no regret for hurting others or breaking rules.
Need for Stimulation / Boredom Proneness: Getting easily bored, seeking thrills or novelty.
Parasitic Lifestyle: Relying on others financially or socially, exploiting others.
Poor Behavioral Controls: Aggression, irritability, violation of social norms.

Why It’s Important to Be Careful

Stigma & Labels: The word “psychopath” is sensational. In legal settings (like Kohberger’s case), using the label early can bias how people are treated. The Guardian
Spectrum, Not All-or-Nothing: Research is showing that many people have some psychopathic traits without being “dangerous” or criminal. The newer measurement models help recognize that. Taylor & Francis Online+1
Context Matters: Environment, upbringing, neurobiology all play roles. Trauma, neglect, or brain injury can contribute to developing some psychopathic traits. PsyPost – Psychology News+2Psychology Today+2

What to Do If You See These Traits

If someone you know has several of these traits and they cause harm (to themselves or others), encourage / help them seek professional evaluation.
Don’t assume diagnosis. Traits can overlap with other disorders. A clinician can use validated tools (PCL-R, PPI, etc.).
In relationships (work, personal), protect boundaries. Recognize manipulation or deception and assert your needs.
For personal self‐reflection: if you recognize some of these traits in yourself, it doesn’t mean you’re “bad” or irredeemable. Traits can be managed, awareness is the first step.

The Grey Areas

One of the most important lessons from both research and recent stories is that psychopathy is not all-or-nothing.

High-Functioning Psychopathy: Some individuals score high on traits like boldness and low empathy but channel them into socially acceptable arenas—business, politics, or even entertainment. Media often calls them “ruthless visionaries.”
The Everyday Impact: Not every psychopath is violent, but their traits can still corrode trust in workplaces, families, and communities. A co-worker who habitually manipulates or a partner who feels emotionally hollow may not headline the news, but the harm is real.

Final Thoughts

Psychopathy is not just fiction; it’s a real set of personality traits that show up across a spectrum. But much of what people believe comes from movies, sensational headlines, or trial reporting. The real power lies in understanding how these traits work and how they impact not just criminals, but everyday people.

We’re better off when we see psychopathy with clarity, not fear. By recognizing signs, separating myths from facts, and staying grounded, we improve our ability to respond, whether to support others, protect ourselves, or simply understand human behavior a little better.

Popular Psychology

Locked In: Why More Young People Are Choosing Hyper-Focus + How to Do It in a Healthy Way

17 Sep 2025by Torey C. Richards, LMHCLeave a Comment

“Locking in” (or being “locked in”) has become one of the buzziest phrases among Gen Z and younger Millennials. It’s about more than just staying busy—it means dedicating yourself to a goal with near-military focus, cutting out distractions, and aligning your habits with what you want to build or become. Newsweek+4Refinery29+4The Guardian+4

If you’ve seen motivational TikToks, to-do list montages, or people deleting apps, resisting social plans, or meal prepping like their future depends on it—it’s probably because they’re trying to lock in. Let’s dig into what’s behind the trend, why it’s appealing, some of its darker sides, and how you can try it out without burning out.

What Is “Locking In”?

Origins & evolution: The phrase appeared in gaming and sports circles first. As an athlete and sports fan I have been familiar with the phrase for a very long time. “Locked in” meant being super focused during a match, practice, or competition. Reddit+2The Guardian+2 Over time, it has shifted to broader usage. Goals related to work, fitness, finances, academics. The Times+3Refinery29+3The Guardian+3
What people are doing: Routines with structure, early alarms, limiting time on phone or social media, meal preps, working on side hustles, studying harder, investing, saving money, etc. Refinery29+2The Washington Post+2
Why now: Part of a shift away from “soft life” aesthetics (rest, comfort, peace) toward “hustle with purpose.” Economic stress, uncertainty, comparisons on social media, and a sense that waiting isn’t enough all feed into it. Refinery29+2The Guardian+2

Why It’s Attractive

Locking in holds appeal because it promises:

Agency: When things feel chaotic or out of control, it feels good to take back control, structure, and direction.
Motivation & momentum: Having a declared goal, public accountability, and a routine helps build momentum and can make progress visible.
Purpose & clarity: It pushes you to clarify priorities, what’s important, what to cut out, what to protect.
Feeling ahead: There’s this sense of “if I lock in now, I’ll be better prepared later” which feels satisfying psychologically. Yahoo+1

Risks & Pitfalls

But as with many intense trends or lifestyle shifts, there are trade-offs. Some things to watch out for:

Burnout: All discipline and no rest often leads to exhaustion. People may push too hard for too long. Refinery29+2The Guardian+2
Rigidity & guilt: When you miss a goal, skip a workout, or need rest, guilt kicks in. The trend can cultivate shame around rest or “off days.”
Comparisons & performance pressure: Social media amplifies curated lives; seeing someone else “lock in” all out can make people feel they aren’t doing enough.
Loss of balance: Sacrificing relationships, spontaneous joy, relaxation for the sake of productivity can degrade wellbeing in other areas.

How to Use “Locking In” Mindfully

If you want to try this trend without letting it dominate or harm your mental health, here are some suggestions:

Set realistic goals
Start with smaller, achievable targets. Break big goals into parts. Don’t try to overhaul everything overnight.
Include rest & joy
Block in time for fun, connection, and rest. Rest isn’t optional; it’s part of sustainable performance.
Make accountability work for you, not against you
Share goals with someone you trust. But don’t let external judgment become your main driver.
Check in with your why
Ask: “Why is this goal important to me?” If the answer starts to feel like “because everyone else is doing it” rather than something meaningful, you might need to adjust.
Adapt & adjust
If something feels toxic, unsustainable, or harming other areas of your life (relationships, health, mental clarity), pivot. Flexibility builds resilience, too.
Celebrate progress
Mark wins, big or small. The process matters, not just the outcome.

Final Thoughts

“Locking in” can be powerful. It’s a collective reawakening of discipline, purpose, and intentional living, especially in times when distraction is easy, and external pressures are high. But strength doesn’t come from endless structure alone. True resilience comes when we combine focus with meaning, rest, connection, and kindness—for ourselves.

So if you’re thinking about locking in: Go ahead. Just make sure you’re doing so in a way that builds you up, rather than wearing you down. Because locking into life should add life, not subtract from it.

Taking Control of Your LIfe

30 Creative Ways to Care for Your Mental Health

4 Sep 2025by Torey C. Richards, LMHCLeave a Comment

Resilience isn’t about never breaking. It’s about learning how to piece yourself back together in new and meaningful ways. Sometimes the best medicine for the mind is a spark of creativity. Here are 30 habits you can try, each designed to help you process stress, build confidence, and rediscover joy.

1. Reframe the Story

Instead of “I failed,” try “This was a plot twist that will shape my growth.” Research on cognitive reframing shows it reduces anxiety and fosters resilience.

2. Journal in Metaphors

Describe your day as a storm, a song, or a painting. Metaphors activate creative brain regions, making it easier to process tough emotions.

3. Build a Resilience Playlist

Music therapy studies show that songs tied to positive memory can quickly boost mood. Create a playlist that grounds and uplifts you.

4. Doodle Your Stress

Scribbles, shapes, and sketches can release tension. Neuroscience confirms that drawing reduces cortisol and slows heart rate. You don’t have to be an artist to do this. We are striving for relaxation, not perfection!

5. Take a Wonder Walk

Notice five things you’ve never seen before in a familiar space. This practice sparks awe, which is linked to lower inflammation and greater well-being.

6. Create a Safe Space Corner

A chair, blanket, candle, or plant can become a ritual space for calm. Environmental cues signal the body to shift into rest mode.

7. Write to Your Future Self

Pen a letter from the “you” who already made it through. This technique builds hope and perspective.

8. Turn Pain Into Poetry

Even raw, imperfect lines give language to feelings that otherwise stay trapped. Poetry has been shown to support emotional regulation.

9. Move With Music

Dance or sway freely. Movement plus rhythm lowers stress hormones and stimulates endorphins.

10. Collect Symbols of Strength

Carry a stone, coin, or photo that reminds you of endurance. These small anchors create psychological safety.

11. Sketch Your Problem

Imagine your stress as a cartoon character and exaggerate it. Humor and art reduce its power.

12. Practice Micro-Kindness

Leave a sticky note of encouragement for someone. Altruism improves mood and lowers depression risk.

13. Change Your Scenery

A simple shift: working in sunlight, moving your desk, refreshes perspective and motivation.

14. Use Colors for Emotions

Assign a color to sadness, joy, or anger. Express it through paint, collage, or clothing choice.

15. Tell Your Story Out Loud

Sharing experiences with trusted listeners validates feelings and prevents isolation.

16. Rewrite Your Ending

When painful memories replay, imagine a new outcome where you stand strong. Visualization rewires emotional memory.

17. Plant Something

Watching a seed grow offers proof that small actions create change. Gardening is linked to lower depression and higher life satisfaction.

18. Cook a New Recipe

Trying new flavors engages the senses and builds confidence through mastery.

19. Make a Ritual

Light a candle before journaling, stretch before bed, or sip tea before work. Rituals signal the brain that it’s safe to rest or focus.

20. Visualize a Mentor

Imagine advice from a supportive figure, real or imagined. Guided imagery boosts confidence and decision-making.

21. Sing in the Shower

Singing stimulates the vagus nerve, calming the body’s stress response.

22. Try Mindful Photography

Capture textures, patterns, or shadows. Mindful photography builds presence and reduces ruminative thinking.

23. Write a Gratitude Collage

Collect images or words that remind you what still sustains you. Gratitude practices improve sleep and optimism.

24. Celebrate Small Wins

Draw a star on your calendar or treat yourself when you accomplish a step. This fuels motivation through dopamine release.

25. Ask: “If I Couldn’t Fail…”

Creative problem-solving opens new paths. Research shows this mindset reduces learned helplessness.

26. Use Music as Medicine

Match your playlist to your current mood, then shift gradually upward to influence emotional state.

27. Build a Comfort Toolkit

A box with grounding items such as a journal, tea, photos, affirmations, creates instant support on hard days.

28. Tell Stories With Humor

Laugh with a friend about small struggles. Humor strengthens resilience and social connection.

29. Practice Awe Journaling

Write down one moment of awe each day: the sky, a kind gesture, a child’s laugh. Awe increases humility and well-being.

30. Express Gratitude Creatively

Write a thank-you letter in rhyme or record a voice message. Creative gratitude deepens its impact.

Back to School Blues & Breakthroughs: Helping Kids (and Parents) Adjust with Grace

5 Aug 20255 Aug 2025by Torey C. Richards, LMHCLeave a Comment

As a parent of a very soon to be second and seventh grader, I know that back-to-school season always brings a mix of emotions, excitement, nerves and even dread for both children and their caregivers. Whether your child is starting kindergarten, entering middle school, or stepping into their final year of high school, transitions like these can stir up anxiety, uncertainty, and behavioral shifts. As a parent, it’s easy to focus on school supplies and schedules, but what’s just as important if not more, is preparing their emotional backpack too.

Let’s talk about how to help our kids adjust while keeping ourselves grounded in the process.

1. Normalize the Nerves

One of the most powerful tools we have is validation. If your child says they’re scared or nervous, resist the urge to talk them out of it. Instead, try saying:

“That makes sense. New things/change can feel a little scary sometimes.”

This lets them know they’re not broken for feeling that way and neither are you.

Try this: Share your own memories of being nervous before a school year started. Even a short story can make them feel seen.

2. Create Gentle Routines Early

Summer often brings late bedtimes, inconsistent meals, and a go-with-the-flow rhythm. I for one am embarrassed to admit that my own kids have had more screen time than what is recommended. While flexibility is beautiful, kids feel safer when they can predict what’s coming. Start reinstating routines a week or two before school starts. Sleep schedules, morning habits, and even simple rituals like “quiet time” after dinner can make the transition smoother.

Bonus tip: Let your child help co-create their new routine. Giving them some control builds confidence.

3. Watch for Anxiety in Disguise

Anxiety doesn’t always look like worry. For younger kids, it might show up as:

Headaches or stomachaches
Irritability or clinginess
Avoiding certain topics (like school)
Trouble sleeping

For older kids, you might see withdrawal, snapping at siblings, or insisting “I’m fine” when they clearly aren’t.

Support tip: Instead of pushing for answers, try inviting them into small moments of connection. Sometimes a walk, a car ride, or a quiet task like folding laundry opens up more space for them to talk.

4. Create Emotional Check-In Rituals

Try implementing a daily check-in: “Highs and lows of the day” at dinner, or a quick feelings chart in the morning. If your child isn’t verbal, encourage them to draw, pick emojis, or use colors to express how they’re doing.

5. Prepare Yourself, Too

Sometimes, it’s our own anxiety that gets stirred up when school starts. Maybe you worry about how your child will adjust, or feel guilt for not being as present as you’d like. Give yourself permission to name your feelings, too. Our kids don’t need perfection, they need presence.

Grounding prompt for you:

“What does my child actually need from me today, and how can I give that to them in a way that honors both of us?”

6. Back-to-School Toolkit

Here are a few practical tools to keep in your emotional toolkit this season:

Breathing exercises: Try “box breathing” together: inhale for 4 seconds, hold for 4 , exhale for 4 , hold for 4.
Mantras: Create a morning mantra together. Something like: “I am safe. I am strong. I can ask for help.”
Visual schedules: For younger kids, visual charts help them know what’s coming and feel more in control.
Reconnection time: After school, try 10 uninterrupted minutes of connection before diving into chores or homework.

Final Thoughts:

Back-to-school season isn’t just about pencils and planners, it’s a major emotional transition. But it can also be a season of growth, resilience, and connection if we approach it with curiosity and compassion. Whether your child is clinging to you at drop-off or giving you one-word answers after school, remember: their behavior is communication. And you’re not alone in figuring it out.

Let’s pack their bags with more than just supplies. Let’s fill them up with reassurance, love, and tools for navigating whatever this school year brings.

If this post resonated with you, feel free to share it with another parent or caregiver. We’re all in this together!

Popular Psychology

The Psychology of Summer Sadness: Why Some People Feel Low in the Sun

30 Jul 2025by Torey C. Richards, LMHCLeave a Comment

When most people think of seasonal depression, they picture winter: grey skies, cold weather, short days, what’s often known was “The Winter Blues”. But what if you find yourself feeling off when the sun is shining, cookouts are happening, and everyone else seems to be living their best life?

You’re not alone and it’s more common than most people think.

What Is Summer-Onset Seasonal Affective Disorder?

Most of us have heard of Seasonal Affective Disorder (SAD), typically linked to winter. But there’s also a lesser-known subtype called summer-onset SAD, sometimes nicknamed reverse SAD. Instead of feeling low during the darker months, individuals with summer SAD may experience:

Irritability
Anxiety
Restlessness
Trouble sleeping
Loss of appetite
Feeling emotionally disconnected from others

And here’s the thing: they often feel guilty for not enjoying what everyone else seems to be celebrating.

Why Summer Can Trigger Emotional Distress

There’s no single cause, but a few theories offer insight:

Disrupted Routines: Summer often means changes in structure. Kids out of school, vacations, longer daylight hours. For some people, especially those managing mental health conditions, lack of routine can feel destabilizing.
Sleep Interruption: More sunlight means longer days and for many, less restful sleep. That can throw off mood-regulating chemicals like serotonin and melatonin. Some people are very sensitive to even the slightest off balance of these chemicals.
Body Image Pressure: The cultural emphasis on “summer bodies” can trigger shame and self-criticism, particularly for those already struggling with self-esteem. They may feel uncomfortable hitting the pool or the beach if they feel like they don’t have a “beach bod”.
Social Comparison: Social media feeds are flooded with vacations, beach days, and barbecues. If you’re dealing with depression, grief, loneliness, or financial hardship, these images can intensify feelings of disconnection. It may appear as if everyone else is out living their best life while you’re not.
Heat Sensitivity: Believe it or not, excessive heat can actually impact mood and cognition. Some studies suggest it may exacerbate symptoms of anxiety and depression, especially in those already vulnerable. I live in Florida and during the summer, the heat and humidity on the hottest days can feel suffocating, oppressive and downright disrespectful.

What You Can Do If You’re Feeling Low This Summer

Name It Without Shame
You don’t have to justify your emotions. Just because it’s sunny outside doesn’t mean you’re obligated to feel good. Naming what you’re experiencing is the first step toward healing.
Stick to a Grounding Routine
Try to wake, eat, move, and wind down at consistent times, even if your schedule feels “off.” Your nervous system craves rhythm.
Limit the Scroll
If social media is making you feel worse, take a break. Curate your feed with intention. Mute or unfollow accounts that trigger shame or comparison.
Create Cool Spaces
Make your home a haven. Keep your bedroom cool and dark at night, take cool showers, and find shade when outside. A comfortable body helps support a regulated mind.
Talk to a Therapist
You don’t need to wait for things to get worse. If you notice a pattern of seasonal sadness or just feel like you’re carrying more than you can manage, reaching out for support is a powerful act of self-care.

You’re Not Broken, You’re Human

If you feel low during the summer months, it doesn’t mean you’re broken or ungrateful, it means you’re real. Emotions don’t always follow the weather. And healing doesn’t happen on a seasonal schedule.

Let this post be your permission slip to honor your inner climate, no matter what’s happening outside.

Bonus Resource:

Want help creating a simple, supportive summer routine?
Check out my free Summer Mood Tracker and Daily Grounding Checklist .

Taking Control of Your LIfe, Therapist are Humans Too

Navigating FOG: Understanding Fear, Obligation, and Guilt in Unhealthy Relationships

23 Jun 202530 Jul 2025by Torey C. Richards, LMHCLeave a Comment

Recently, I was on the phone with a good friend of mine who is a Psychiatric ARNP and we were discussing relationships when she reminded me of the term FOG, something she was introduced to when attending an event featuring Dr. Anita Phillips.

In clinical practice, it’s not uncommon to encounter individuals who feel emotionally trapped in relationships where fear, obligation, and guilt—collectively known as FOG, heavily influence their decision-making. I’ve seen this dynamic surface time and time again, both in the lives of my clients and, if I’m honest, sometimes in my own.

The term FOG was introduced by Susan Forward and Donna Frazier in their work on emotional blackmail. It describes the psychological pressure people often experience when involved with individuals who may have features of a personality disorder, or who simply engage in manipulative behavior patterns. Understanding this concept is essential when working with clients navigating boundary-setting, relational conflict, or recovery from emotional abuse.

Defining FOG: Fear, Obligation, and Guilt

Fear is an adaptive survival response. It’s what prepares us to react quickly to threats. However, chronic fear, particularly fear rooted in emotional manipulation, can lead to long-term stress, anxiety, and difficulty making sound decisions.
Obligation is closely tied to our need for social belonging. Our natural desire to contribute to our community or maintain relationships can become a vulnerability when leveraged by someone seeking control.
Guilt is a normal emotional response to harming or disappointing others. But in the context of manipulation, guilt is often triggered when an individual resists complying with unreasonable demands. This can make even healthy boundary-setting feel selfish or wrong.

Clinical Examples of FOG Dynamics

FOG often shows up in relational patterns that may not seem immediately concerning but carry significant emotional weight:

A partner threatening self-harm if the relationship ends.
A parent shaming adult children for not participating in family events.
A child or adolescent using emotionally charged language (“you’ve ruined my life”) to pressure caregivers.
Colleagues misrepresenting group consensus to influence decisions.

These scenarios may initially appear like typical relational conflict but can signal chronic patterns of emotional coercion when sustained over time.

The Emotional Impact

Clients who live in persistent FOG environments often present with feelings of hopelessness, helplessness, and powerlessness. Over time, these feelings can contribute to symptoms consistent with learned helplessness, a state where the individual believes that no action will improve their situation. This can lead to withdrawal, diminished self-efficacy, and difficulty trusting their own perceptions.

From my perspective as both a clinician and a human being, I can attest that navigating FOG is profoundly challenging. Even those with strong self-awareness can struggle to distinguish between legitimate relational responsibility and manipulation-induced obligation. The who reason my friend mentioned FOG was to point out to me some of the reasons I stayed in a toxic relationship way to long. I did it out of fear (of leaving), obligation (feeling responsible for that persons happiness) and guilt (over a past transgression).

How to Step Out of the FOG

Name It.
Awareness is power. When you can identify Fear, Obligation, or Guilt at play, you start to reclaim control.
Use the Internal Pause.
Before responding, take a breath and ask:
“Is this choice coming from a place of love or fear?”
Challenge the Narrative.
Ask yourself:
“What would I say to a friend in this situation?”
That lens can help you cut through distorted beliefs.
Set Boundaries with Clarity, Not Shame.
Saying no doesn’t make you cold. Taking care of yourself isn’t betrayal—it’s self-respect.
Get Support.
Whether it’s a therapist, a support group, or trusted friend, healing from FOG often requires safe, validating spaces where you’re not being gaslit or guilt-tripped.

Clinical Recommendations: What Helps

When working with clients (and even in personal reflection), several approaches can support FOG recovery:

Psychoeducation: Learning about personality disorders and emotional manipulation can empower individuals to understand the patterns they’re experiencing. I personally had to read a book on borderline personality disorders in order to get out of a toxic relationship with a former girlfriend.
Boundary Work: Clients often benefit from structured boundary-setting exercises that help them regain a sense of control without falling into emotional reactivity.
Support Systems: Encouraging clients to build networks outside of the manipulative relationship provides a necessary reality check and emotional grounding.
Cognitive Techniques: Teaching clients to pause and apply rational, logical thinking to emotional decisions can help them break the cycle of fear-based responses.
Values-Based Decision Making: Guiding clients to align their actions with their core values, rather than reactive emotions, can help them move toward healthier relational patterns.
Safety Planning: In cases of emotional abuse or high-stakes manipulation, helping clients develop clear safety plans, including the removal of themselves and dependents from harmful environments, is critical.

Final Thoughts

FOG can cloud judgment, erode confidence, and trap individuals in unhealthy relational loops. A a clinicians, it’s my role to help illuminate the pathways out through education, validation, and skill-building.

I’ve seen first-hand how challenging it can be to untangle fear, obligation, and guilt from genuine connection and responsibility. But I’ve also seen people, including myself, find their way out of the fog with support, patience, and compassionate guidance.

If you find yourself walking this path, know that clarity is possible. The fog does lift.

Popular Psychology, Uncategorized

Behind the Masks: How Immigration Crackdowns Shatter Mental Well-Being

12 Jun 2025by Torey C. Richards, LMHCLeave a Comment

Across the country, images of ICE agents detaining families flash across our screens and the images of protests in cities like Los Angeles and Baltimore echo through city streets. I’m not here to get into politics or views on immigration reform. I’m here to discuss one critical story that remains hidden: the quiet, unseen impact of immigration enforcement on mental health.

While political debates rage on and policies tighten, countless immigrants, documented and undocumented alike, live in a state of chronic stress. For many, every knock on the door triggers a spike in heart rate. Every siren in the distance evokes a rush of panic. Children go to school wondering if their parents will still be home when they return. Adults skip medical appointments out of fear. Entire communities fall silent.

This isn’t just fear. It’s trauma.

Clinically, we know that chronic anxiety, hypervigilance, and a lack of safety are precursors to more serious mental health issues like generalized anxiety disorder, panic disorder, PTSD, and even somatic symptoms like chronic pain and gastrointestinal distress. The emotional toll doesn’t just affect the individuals targeted by enforcement, it ripples outward, impacting families, classrooms, and entire neighborhoods.

I work in a level one trauma center and have seen first hand the ear on immigrant patient faces that instead of living the hospital better, they will leave in handcuffs or zip tied on their way to a deportation facility. I know someone in the process of getting his green card who works at a prestigious company, but is so anxious that he or someone in his family will be deported that he temporarily stopped driving his car to limit the risk of him being stopped by law enforcement and possibly detained. As much as he loves America, he has considered moving to Canada for his own mental health. I know other professionals, some who are even citizens, but are so disturbed by the way immigration is being enforced that they are actively looking into leaving the country.

For mental health professionals, the challenge becomes how to provide support in a context where clients may not feel safe enough to seek help. Therapists working with immigrant populations often have to do more than just offer counseling; they become advocates, educators, and sometimes the only place where someone feels human again.

You don’t have to protest to make a difference. So what can we do?

First, we must listen. We must create safe spaces where individuals feel seen and heard without judgment or risk. Second, we must acknowledge that systemic stress is a real form of trauma. And third, we must advocate. Mental health care must be part of the conversation in immigration reform.

This is more than just a news headline. Lives are getting ripped apart when they are just trying to survive, to raise their family, and to breathe without fear.

We see the images. We hear the stories. Not the ones of the criminals who don’t deserve to be here, but the ones of the families just want to have the opportunity to make it in America. For them, we need to address the silent suffering, and provide support that’s not just reactive, but proactive.

Mental health is a human right. And no one, regardless of status, should be left behind.

Popular Psychology

AI: Its Impact on Mental Health

4 May 2025by Torey C. Richards, LMHCLeave a Comment

Artificial intelligence (AI) has gone from a futuristic concept to being a part of our everyday lives. From Siri to self-driving cars, AI is reshaping how we interact with the world. One area that’s seeing rapid AI integration is mental health.

AI is revolutionizing how mental health support is delivered, but it also has the potential to change the way we experience our emotions, relationships, and even our sense of self. So, what’s the real impact of AI on mental health

Positive Impacts of AI on Mental Health

1. AI-Driven Therapy Apps: Accessibility and Immediate Support
One of the biggest breakthroughs in mental health care has been the development of AI-driven therapy apps. Apps like Woebot, Wysa, and Replika use AI to provide users with cognitive behavioral therapy (CBT), emotional support, and mental wellness guidance. These apps can be used 24/7, offering instant support when someone feels overwhelmed or anxious.

For individuals who may not have access to in-person therapy due to financial constraints, geographic limitations, or the stigma of seeking mental health care, these AI tools are a game-changer. However, it’s important to remember that while AI can provide immediate relief, it doesn’t replace the nuanced, empathetic care provided by a human therapist.

2. Personalized Mental Health Tools: Custom-Tailored Support
Another exciting development is the use of AI to create personalized mental health strategies. By analyzing data such as sleep patterns, mood tracking, and even activity levels, AI can offer individualized wellness plans. For example, AI can recommend mindfulness exercises, cognitive reframing techniques, or journaling prompts based on a person’s emotional state or behavior patterns.

These tools can empower people to take control of their mental health and tailor their self-care routines to their unique needs. It’s a more proactive approach, putting users in the driver’s seat of their emotional well-being.

Honestly, this is one of the major way I have been using AI, as sort of a life coach or motivational coach when I need a little nudge to get me out of my head and for this, I think AI can be invaluable.

3. Early Detection and Improved Diagnostics
AI is also improving mental health diagnostics. For instance, machine learning algorithms are being used to analyze speech patterns, facial expressions, and even physiological responses to detect early signs of mental health issues like depression, anxiety, and PTSD. This early detection can be important in providing timely interventions before issues escalate.

In clinical settings, AI tools are being used to assist professionals in identifying patterns that may otherwise go unnoticed, helping to catch problems earlier and potentially save lives.

I sometimes use AI to help me differentiate between different diagnosis or to help me come up with an improved treatment plan for a patient. It’s not always perfect, but it usually will at least help me generate some new ideas I may have not come up with on my own.

Negative Impacts of AI on Mental Health

1. Social Media Algorithms and Mental Health
While AI has revolutionized mental health support in many ways, it’s also behind some of the negative aspects of modern life. One of the biggest culprits is social media. AI-driven algorithms determine what we see in our feeds, often pushing content designed to keep us scrolling content that can negatively impact our mental health.

Studies have shown that social media can contribute to feelings of inadequacy, anxiety, and depression, particularly among younger users. AI tends to prioritize engagement, meaning posts that generate strong emotional reactions, whether positive or negative, are more likely to be seen. This can create a cycle of comparison, unrealistic beauty standards, and constant validation-seeking, all of which can undermine self-esteem and mental well-being.

2. Job Insecurity and Stress
The rise of AI in the workplace has also led to concerns about job security. As AI systems become more advanced, more jobs are being automated, leading to uncertainty in industries like manufacturing, retail, and even healthcare. This economic shift can contribute to increased stress, anxiety, and depression, especially for workers in industries that are at risk of disappearing.

The fear of job loss due to automation can lead to feelings of obsolescence and anxiety, making it harder for individuals to cope with their personal and professional futures.

I have had therapists and students , tell me that AI will take our jobs. Well, in my opinion, AI is not likely to take our jobs as much as it will make therapy more available to those who otherwise would not seek therapy. A major part of my job in my current role as a trauma therapist is holding space. Holding space is it’s own concept I will write about at a later time, but it can be essential in therapy and holding space is something that AI can’t effectively do.

3. The Loss of Human Connection
While AI can offer emotional support and guidance, it’s not a substitute for genuine human connection. Research shows that deep, empathetic human interactions are essential for emotional well-being. As AI tools replace more human-driven roles, especially in customer service, therapy, and caregiving, there’s a risk of losing that vital connection.

Though AI can simulate empathy, it lacks the true understanding and warmth of a human being. Over-relying on AI for emotional support could lead to social isolation, where people feel disconnected from the world around them. This can be especially damaging for young people, people with certain disabilities or people who are more vulnerable to feeling disconnected.

4. Over-reliance on AI for Emotional Support
One of the more subtle risks of AI is that people may begin to rely on it too much. For example, some individuals may use AI chatbots as a way to “talk” through their problems instead of seeking human interaction. While these tools can offer support in the short term, they may prevent people from addressing underlying issues with friends, family, or professionals.

Additionally, AI-driven tools cannot provide the same level of emotional intelligence and personalized care that a trained therapist or counselor can offer although at times it can do a very good job mimicking it.

Finding Balance: Using AI Responsibly for Mental Health

1. The Need for Human Touch
AI can be a powerful tool for mental health, but it should complement, not replace, human care. The best approach is a hybrid one: using AI for accessibility, immediacy, and personalized support, but ensuring that there’s a human connection to guide, listen, and offer the empathy that AI simply can’t.

2. Setting Boundaries with Technology
As AI becomes more integrated into our lives, it’s essential to set healthy boundaries. It’s easy to fall into the trap of checking AI-driven apps or social media constantly, seeking validation or support. But to protect mental health, it’s crucial to take breaks, set time limits, and engage in face-to-face conversations with loved ones.

3. Data Privacy and Mental Health
As AI tools collect sensitive mental health data, it’s important to ensure that privacy and security are prioritized. People need to feel confident that their mental health data is being protected and used ethically. When choosing AI tools, look for platforms that value data security and are transparent about how they use your information.

Conclusion: The Future of AI and Mental Health

AI is reshaping the way we think about mental health care. It has the potential to make mental health support more accessible, personalized, and immediate. However, it also poses new challenges, from social media addiction to the loss of human connection.

I believe that the goal should be to integrate AI in a way that complements traditional mental health practices while maintaining the irreplaceable value of human empathy and connection. It’s important to be mindful of how AI impacts our mental well-being and how we can use it responsibly for both our mental health and society’s overall emotional health.

Questions: Are you using AI for mental health support? What are your thoughts on its role in your well-being? Leave a comment below to share your experiences or ask questions!

Popular Psychology

Grappling with PTSD: How Jiu Jitsu Can Aid Trauma Recovery

26 Jul 202324 Jul 2023by Torey C. Richards, LMHCLeave a Comment

Not too long ago I read a great book called “Transforming Trauma with Jiu-Jitsu” (I will link it at the end of this post). This book validated what I had already started to understand and that is that Jiu-Jitsu can help many people who struggle with various traumas.

This was only verified by the conversations I had on the mats with students who took up Jiu-Jitsu after being sexually assaulted, physically assaulted or were struggling to transition back into civilian life after years in the military.

Post-traumatic stress disorder (PTSD) is a debilitating mental health condition triggered by experiencing or witnessing a terrifying event. Symptoms may include flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event. These symptoms are intense, long-lasting, and can significantly interfere with a person’s life. While the path to healing from trauma can be a long and challenging one, Brazilian Jiu Jitsu (BJJ) offers potential benefits that can assist in this journey.

The Neurobiology of PTSD

To understand how Jiu Jitsu can help in trauma recovery, it’s essential to first grasp the basic neurobiology of PTSD. Traumatic experiences can alter brain structure and function, particularly areas like the amygdala, prefrontal cortex, and hippocampus, which are involved in fear responses and memory. This alteration can result in the individual being in a constant state of “fight or flight,” even when there’s no immediate danger.

The Power of the Body in Trauma Recovery

Trauma-focused therapies like Eye Movement Desensitization and Reprocessing (EMDR) and Cognitive Processing Therapy (CPT) are often used in PTSD treatment. However, there’s growing recognition of the role that body-based therapies can play in trauma recovery. This is where Jiu Jitsu enters the picture.

The ‘Roll’ of Jiu Jitsu in Trauma Recovery

Brazilian Jiu Jitsu, with its combination of physical exertion, tactical strategy, and mindfulness, offers a unique approach to trauma recovery. Here’s how:

1. Restoring a Sense of Control

A sense of powerlessness is a common feeling in those with PTSD. Jiu Jitsu, by nature, is about gaining control – control over your body, your movements, and eventually, your opponent. By regularly practicing these maneuvers, an individual can regain a sense of control that extends beyond the mat, helping to counter the feelings of helplessness that trauma often induces.

2. Physical Exertion and Neurochemistry

Physical activity is known to stimulate the production of endorphins, neurotransmitters that act as natural mood elevators. Beyond the ‘feel-good’ factor, regular exercise can promote neurogenesis (creation of new neurons) and neural plasticity (the brain’s ability to reorganize itself by forming new neural connections). This can help counter some of the brain changes induced by trauma.

3. Mindfulness in Motion

Mindfulness, or being completely present in the moment, is a powerful tool for managing PTSD symptoms. Jiu Jitsu, with its requirement for focused attention on the body and its movements, acts as a form of moving mindfulness. This mindful state can provide temporary respite from intrusive thoughts and flashbacks.

4. Creating a Safe Space

Safety – physical, emotional, and psychological – is often compromised in individuals with PTSD. The respectful, disciplined environment of a Jiu Jitsu dojo can provide a sense of safety. Moreover, as the individual becomes more proficient in their skills, they develop a realistic sense of their physical capabilities, further enhancing feelings of safety and security.

5. The Power of a Supportive Community

Human connection and a supportive community are vital components of trauma recovery. A Jiu Jitsu dojo offers a supportive network of individuals working towards common goals. This camaraderie can help mitigate feelings of isolation that often accompany PTSD.

Jiu Jitsu: A Tool, Not a Cure

While the benefits of Jiu Jitsu for trauma survivors are promising, it’s important to remember that it isn’t a stand-alone treatment for PTSD. It should be used as a complementary approach, alongside traditional therapeutic interventions.

Moreover, the practice of Jiu Jitsu should be trauma-informed, meaning the instructors should be aware of the potential triggers and issues that trauma survivors might face. There should be a strong emphasis on consent, respect, and ensuring a safe training environment.

Brazilian Jiu Jitsu, with its unique combination of physical, cognitive, and social elements, offers a compelling approach to body-based trauma recovery. But it’s more than just a recovery tool; it’s a journey towards self-improvement, self-awareness, and perhaps, healing. In the end, it’s not just about the techniques you learn, but the person you become in the process. As Carlos Gracie Sr., one of the founders of Brazilian Jiu Jitsu, once said, “We cannot control the wind, but we can direct the sail.” With its potential benefits for trauma recovery, Jiu Jitsu might just help those grappling with PTSD direct their sails towards calmer waters.

Taking Control of Your LIfe

Phubbing: The Unseen Impact of Phone Snubbing on Our Social Lives

26 Jul 202324 Jul 2023by Torey C. Richards, LMHCLeave a Comment

In the digital era, where smartphones are as ubiquitous as the air we breathe, a new phenomenon has emerged—’phubbing.’ Coined from the words ‘phone’ and ‘snubbing,’ phubbing is the act of ignoring someone in a social setting by busying oneself with a phone or other mobile device. This seemingly innocent act might have deeper impacts on our social lives and mental health than we might think.

Understanding Phubbing

Phubbing is more than just checking a text or taking a quick call when you’re with someone. It’s the continuous use of a mobile device in the presence of others, leading to a sense of distraction, disengagement, or neglect. It’s that moment when a dinner conversation comes to a halt because someone decides to scroll through their social media feed, or when a one-on-one meeting turns into a monologue because the other person is engrossed in their phone.

The Social Implications of Phubbing

Most of us at some points have been guilty of phubbing. I know I have. My girlfriend is probably the queen of phubbing and I find it super annoying and rude, yet it’s become some common that I see it all the time with other people in other social situations that it’s almost become the norm to see people’s faces buried in their phone screens instead of making eye contact with those around them.

While phubbing might seem harmless—after all, everyone uses their phones, right?—its impact on our social interactions is profound.

Damage to Relationships

In interpersonal relationships, phubbing can create a sense of disconnect and dissatisfaction. It sends a non-verbal message that the phone is more interesting or important than the person present. This can result in feelings of neglect, leading to conflicts and strain in relationships. As I said, my girlfriend is extremely guilty of this, but she has also called me out when she’s caught me doing it as well so it’s something i have to work on too.

Impact on Communication

Effective communication involves not only verbal cues but also non-verbal ones such as facial expressions, body language, and eye contact. Phubbing disrupts this communication dynamic, leading to misunderstandings and a lack of depth in conversations.

Influence on Social Behavior

As phubbing becomes more commonplace, it subtly alters our social norms. The perceived acceptability of phone use in social settings increases, leading to a cycle where phubbing begets more phubbing. Have you ever been in a situation where you are trying to be engaging but everyone else seems to be more into their phones, so you pull your phone out too? I know I have.

The Psychological Impact of Phubbing

Beyond its social implications, phubbing can also have adverse effects on mental health.

Lower Self-Esteem

Being on the receiving end of phubbing can cause a decline in self-esteem. When someone prioritizes their phone over our company, it can make us question our self-worth and value in that relationship.

Increased Feelings of Loneliness

Even though one might be physically present with others, phubbing can cause feelings of isolation and loneliness. This feeling can be even more pronounced in group settings where multiple individuals engage in phubbing.

Heightened Stress and Anxiety

Witnessing others engage in social media or other online activities while phubbing can lead to increased feelings of stress and anxiety, particularly if it triggers comparisons or fear of missing out (FOMO).

Addressing the Issue of Phubbing

Phubbing is a modern-day challenge that requires contemporary solutions. Here are a few strategies to tackle phubbing:

Digital Detox

Periodically disconnecting from digital devices can help individuals become more present in their real-world interactions. This doesn’t mean abandoning technology altogether but using it consciously and sparingly in social settings.

Setting Clear Boundaries

Creating ‘phone-free’ zones or times, like during meals or meetings, can help reduce phubbing. Make these expectations clear to everyone involved to foster mutual respect and engagement.

Leading by Example

Sometimes, the best way to encourage others to put their phones down is to lead by example. Show your friends, family, and colleagues that you prioritize their company over your phone.

Conclusion: Building Conscious Connectivity

Phubbing, despite being a product of our digital age, is a social issue at its core. It brings to light the need for mindful use of technology, particularly in social settings. By becoming more conscious of our tech habits, we can combat phubbing and foster more meaningful, engaging interactions. After all, our phones are meant to connect us, not isolate us from the people in our immediate vicinity.