You’re doing all the “right” things.

You started therapy.
You’re showing up for your people.
You’ve got a bedtime routine (give or take a few seemingly endless scrolls).
Your fridge has something in it (even if it’s just cold brew, oat milk, and leftover takeout).

Still… something feels off.

It’s not falling-apart-all-at-once kind of off. It’s the slower, heavier kind. You’re more tired. More irritable. Foggy. Wired but exhausted. Little things are starting to feel a lot harder, and you’re not sure when the change happened.

You might even start wondering:
Is therapy working? Am I doing something wrong? Am I just broken?

Let’s get this out of the way early: You’re not broken.
And no, you’re not imagining things.

This is something I hear in sessions all the time:
Clients doing the work, showing up, reflecting, trying, but still not feeling much better.
What’s often missing from the conversation?

Your body. Your physical health.

And how closely it’s tied to your mental and emotional well-being.

What You're Doing (That Might Be Adding Up)

These patterns don’t always scream “problem.” They just become part of your day. But over time, they start to wear on your system:

• Skipping meals or forgetting to eat until late afternoon

• Chugging caffeine before eating anything real

• Drinking most nights to relax or fall asleep

• Staying up late scrolling “just to wind down”

• Going hours without water

• Rarely moving or stretching your body

• Mood swings around your cycle (yes, this applies to everyone with one)

• Sleeping a lot but still feeling wiped out

• Feeling overstimulated by noises, lights, or people

• Pushing through instead of resting (“high-functioning burnout”)

• Dismissing physical needs because “it’s not that bad”

These aren’t failures. These are signs. And when they pile up, they start to impact how you feel — mentally and physically.

What You're Feeling (That Might Not Have a Name Yet)

Sometimes what you’re experiencing doesn’t meet criteria for a formal diagnosis, but that doesn’t make it any less real. It might look like:

• • Brain fog, forgetfulness, or zoning out

  • Morning anxiety that seems to come out of nowhere

  • Snapping at small things or feeling overstimulated

  • Emotional numbness or shutdown

  • A general “off” feeling that’s hard to describe

  • Low motivation, random crying, or emotional crashes

  • Shame spirals after canceling plans or drinking

  • Feeling stuck, disconnected, or like something’s just… not clicking

  • Racing thoughts, but a sluggish body

  • Trouble falling or staying asleep, or waking up unrefreshed

Even writing this list is exhausting. If you’re nodding along, please know, you’re not being dramatic. You’re probably just tired on a deeper level.

So, What’s Actually Going On?

Here’s the thing: sometimes what looks like a mental health issue… isn’t.

One of the first things therapists are taught is to make sure clients are also checking in with their primary care doctor. Because some symptoms that feel emotional or psychological could be linked to physical imbalances or medical issues, like:

• Nutrient deficiencies (think Vitamin D, B12, iron)

• Thyroid dysfunction or hormonal shifts

• Undiagnosed sleep apnea

• Blood sugar crashes

• Alcohol overuse and poor sleep quality

• Chronic stress or burnout without any recovery

This doesn’t mean therapy isn’t working. It just means you might need more information.

Let’s Connect the Dots:

You’re tired all the time, even when you sleep plenty
→ Could be depression… or low Vitamin D, B12, thyroid issues, or sleep apnea

You feel anxious or shaky if you skip meals
→ Could be panic… or blood sugar crashes and irregular eating

You get moody or overwhelmed before your period
→ Could be a mood disorder… or PMDD or hormone fluctuations

You can’t focus or remember things
→ Could be ADHD… or nutrient issues, overstimulation, or poor sleep

You feel numb or disconnected
→ Could be trauma or depression… or nervous system fatigue

You cry or snap randomly
→ Could be emotional dysregulation… or inflammation, hormones, or burnout

You rely on caffeine or alcohol to feel “normal”
→ Could be avoidance… or a sign your body’s out of rhythm

You feel tense or reactive all day
→ Could be anxiety… or the effects of sitting still without release

If you see yourself in one (or many) of these, it doesn’t automatically mean something’s physically wrong, but it’s absolutely worth exploring. Especially if your gut is telling you something feels off.

When to See a Doctor (And What to Ask)

You deserve care that sees the whole you, not just isolated symptoms.

It might be time to check in with your doctor if:

• It’s been over a year since your last physical

• You’re tired no matter how much you sleep

• Your mood or focus shifts dramatically during your cycle

• You haven’t had bloodwork in a while

• You’re often crashing, skipping meals, or heavily reliant on caffeine

• You feel like something’s off but haven’t felt heard

Not sure what to say? Try this:

“I’ve been feeling off mentally and physically, and I want to rule out anything medical. Can we check:

• Vitamin D, B12, iron, magnesium

• Thyroid and hormone levels

• Blood sugar and inflammation markers

• Sleep quality (especially if I snore, grind my teeth, or wake up groggy)?”

A good doctor will listen. If they don’t, bring it up in therapy. We’ll figure out how to advocate for what you need.

Mental Health Can Impact Your Body, Too

Even if your labs come back totally “normal,” your symptoms are still real.

Stress, anxiety, trauma, and burnout can show up in the body like:

• • Tension headaches or jaw pain

  • Stomach problems or nausea

  • Immune crashes (getting sick often)

  • Trouble sleeping (too much, not enough, or just unrestful)

  • Muscle aches, chronic tightness

  • Sensory overload or emotional shutdown

These aren’t “all in your head.” Your nervous system is working overtime, and it’s doing everything it can to let you know.

Here's How Therapy Can Help

At The Mind Lab Therapy, we help people untangle what’s emotional, what’s physical, and how to actually feel like yourself again.

Therapy can help you:

• Make sense of what your body and brain are trying to say

• Track your energy, cycles, and triggers over time

• Learn how to advocate for care with your doctor

• Rebuild routines that actually support your nervous system

• Process frustration, grief, or shame about feeling “off”

• Create space for rest without guilt

• Learn how to stop gaslighting yourself

You don’t have to “have it all together” to deserve help.
You don’t have to be in crisis to get support.
You just have to notice when something feels off. And let that matter.

If you’re feeling stuck, foggy, or like therapy “should be helping more,” let’s connect the dots.

I'm here to help you figure it out, together.

The Mind Lab Therapy offers virtual therapy for clients in Maryland and New York. I specialize in supporting young adults and professionals navigating anxiety, burnout, trauma, and life transitions, especially when everything looks fine on the outside but feels like a mess everywhere else.

✨ Stay curious, stay informed, stay awesome ✨