https://www.dremilyhotz.com/blog daily 0.75 2026-02-20 https://www.dremilyhotz.com/blog/overindulgent-distracted-and-unhappy monthly 0.5 2026-03-13 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/e8d0fb16-965a-4a3d-8c61-734c99516f8a/unsplash-image-bmCQEq9Y8XU.jpg Blog - Overindulgent, Distracted, and Unhappy This suggests a possible intervention to overindulgence could be more intentional and mindful eating. Maybe just try it as an experiment for yourself… eat a meal with 0 distractions and see what that’s like for you. If you want to step it up even more, try to be super mindful with a bite or two, really take a few seconds to feel the textures in the food, the different flavors. You could even try to narrate in your mind the specific ingredients you taste. Expert recommendation: if you are going to narrate ingredients, best to do it internally or in a private space. You may get some curious looks if you are at a mall food court or cafe and talking out loud. https://www.dremilyhotz.com/blog/outsmarting-dopamine monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1771605600842-ZS3LDXJQ1BTJ0QNA8F46/unsplash-image-q8U1YgBaRQk.jpg Blog - Outsmarting Dopamine Fast paced and bright images causes spikes in dopamine continuously as you are watching something, which makes shutting an app or turning off screen time very difficult. The brain thinks something important is happening and since dopamine is connected to survival, your brain is convinced that you should continue watching in order to LIVE! Trying to use logic to convince this ancient part of your brain to do something different is near impossible. So instead, structure and planning ahead are key in changing this battle. https://www.dremilyhotz.com/blog/perfecting-perfectionism monthly 0.5 2026-02-20 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1771608378953-MOANHREQFET6CYJ1M5KV/unsplash-image-r6mBXuHnxBk.jpg Blog - Perfecting Perfectionism Another term to consider is perfectionistic concerns, or extreme worrying over making mistakes or being negatively evaluated by others. This can lead to harsh internal criticism, neuroticism, and avoidance. This line of thinking usually has little tolerance for ambiguity or uncertainty. Considering how much of life is out of our control, this mindset can lead to overwhelming anxiety due to the focus on the wrong thing. The heart of perfectionism is not pride in one’s work, but instead makes a habit over viewing everything through a lens of how it fails to meet unrealistic standards. Lastly, therapists are now assigning therapy homework to perfectionists of trying to purposefully make mistakes. A study recently showed that doing this lowered participants levels of perfectionism and concern over making mistakes. It also lowered symptoms of depression and social anxiety. From this, participants were able to realize that mistakes aren’t that bad after all and that simple repetition might be enough to break down these tendencies. TLDR: strive for being a good enough perfectionist (excellentism) and don’t give in to our culturally based competitive outlook and obsession with productivity and achievement. Experiment: Make one mistake (low stakes) on purpose today. https://www.dremilyhotz.com/blog/failing-on-purpose monthly 0.5 2026-02-20 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1771603762610-IB75MHSNW7XFK5NKU0Y9/unsplash-image-xEy9QNUCdRI.jpg Blog - Failing on purpose - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.dremilyhotz.com/blog/inescapable-annoying-things monthly 0.5 2025-11-11 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1762888368503-JCKR71NWE21CSQ6EFXCU/unsplash-image-BL_f4gQ0TXI.jpg Blog - Inescapable Annoying Things - Okay… so, what do I do doc? Well, turns out we actually have control over part of these situations, not the stubbing of the toe, but actually how we respond to the stubbing. Respond well and limit the impact, respond poorly and literally add additional stress for no extra fee. Some therapists use Acceptance and Commitment Therapy (ACT) skills in these types of moments. Step 1. Radically accept the reality of what happened, rather than resisting it (I spilled my coffee, that just happened) Step 2. Notice how you feel (WITHOUT JUDGMENT). So don’t think about how you “shouldn’t” feel this way (I am annoyed I spilled my coffee) Step 3. Resist immediate action. Take a breath (or at least 7 since that can activate your parasympathetic nervous system to literally help your body calm down) (Heavy sigh, pause) Step 4. Commit to an action that is actually in line with your values or is constructive (Respond with kindness or helpfulness by cleaning it up, respond with connection by calling a friend to discuss the ridiculousness of the situation while you wait in line again, or respond with flexibility by deciding to go to a different/ new place for coffee instead) Want to copy paste into your own life? Want a little more guidance? Reach out. Let’s see if we can work together. https://www.dremilyhotz.com/blog/tangible-tools-to-perform-better monthly 0.5 2023-09-15 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1686845804778-FTD5HR2PQSW9Y4EHIGOB/image-asset.jpeg Blog - Tangible Tools to Perform Better - In order to channel Ariana Grande, we must acknowledge our emotions and thoughts, but then let the unhelpful ones pass by without getting hooked by them. You can even use a thought stopping technique and say “NEXT” out loud (or loudly in your head). We then have an opportunity to replace any negative thinking or stop a bad spiral. Just maybe don’t yell NEXT or STOP too loudly if you’re in public, I mean you do you, but just something to think about. Okay, so we 1. recognized it was happening, 2. acknowledged the thoughts/ emotions, 3. stopped the thoughts… now what? Now we replace the thoughts and therefore improve our performance. Your replacement should be a combo of motivational and instructional words. Make it a short mantra that is easy to remember. For example: “I’m ready, I trust myself, go.” “One thing at a time, commit, let’s do it” “What if it all works out? Let’s see” https://www.dremilyhotz.com/blog/sports-psychology monthly 0.5 2023-06-16 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1686844282033-H8NW6VEF5Q3RPXKNF6JJ/image-asset.jpeg Blog - Competitive Sports or Pressure Cooker - If you are noticing decreased motivation to engage in your sport or less enjoyment from it, increased stress/ sadness/ anxiety about outcomes from the sport, or an inability to balance other things with your sport, then it’s time to take a step back. You are a human first. You are not defined by your sport. Here are three things to try today to shift these feelings. Make a list of things you didn’t think you would be able to get through, but did. Write down 5 things outside of your sport that you like or are interested in. Complete this sentence in relation to life and then your sport, “I am best when…” https://www.dremilyhotz.com/blog/effective-journaling monthly 0.5 2023-03-04 https://www.dremilyhotz.com/blog/anxiety monthly 0.5 2021-11-16 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1616187404370-WBKIA30WKYOHGY7TLFZV/AnxietyWorryLess Blog - The many faces of anxiety Worry less they say, it’ll be easy they say… Anxiety is more than just worry and isn’t something you can just turn off. Anxious thoughts are more like persistent loops and are very convincing. Typically, when we are experiencing anxiety, the thoughts feel like reality. For example, if you are worried something bad is going to happen to your health, then you might start noticing that your stomach doesn’t feel quite right or doing a body scan until you feel like something is off. This starts a chain reaction and our bodies react as if the worry is coming to fruition. https://www.dremilyhotz.com/blog/free-therapy monthly 0.5 2021-06-28 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1624894206705-GYGYV93ABH63DKV39BKL/unsplash-image-3Kv48NS4WUU.jpg Blog - Free Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.dremilyhotz.com/blog/why-is-tiktok-so-addictive monthly 0.5 2021-03-19 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1616179106671-ZNJ84BY8LFNBME52FPH6/TikTok+Addiction Blog - Why is TikTok so addictive? Why does the 15 second bursts of entertainment matter? Well, it’s been shown that videos that are simple, unexpected, relevant, emotional (e.g., validating, funny, music), and portray a story, are most likely to get people to continue watching. Also, there is no sense of completion, there is no end, there is no stop point. How do we actually get ourselves to stop? Usually the time spent on it passes the point of mild entertainment and browsing for a few minutes. It also allows us to escape our loneliness, our sadness, our boredom; it allows us to be in another world. TikTok world, coming to a Universal Studios near you (but not really). If you’ve read this far and you are starting to feel like TikTok (or any social media for that matter) has a grasp over your attention and is taking too much time away from your life. Make a change… put time limits for yourself on the app. Only use it when you’re done with work/ homework/ responsibilities for the day. When you need to be productive, try to keep your phone farther than an arms length away. The first step to change is to actually acknowledge that somethings gotta change. https://www.dremilyhotz.com/blog/national-loneliness-day monthly 0.5 2023-03-06 https://www.dremilyhotz.com/blog/zoom-learning-is-less-than-ideal monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1610837157782-LRVZHFIB1N1SY1KIHKRQ/Zoom+break+cheesecake Blog - Zoom learning is less than ideal https://www.dremilyhotz.com/blog/is-all-of-the-us-stressed-or-is-it-just-me monthly 0.5 2020-11-17 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1603653161719-5HTUAP7EC4HDZPHTEK0Y/StressIceCreamSpill Blog - Is all of the US stressed, or is it just me? - It’s okay not to be okay. Now and always. https://www.dremilyhotz.com/blog/depression monthly 0.5 2020-11-17 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1599339001331-ND0LI3FV030M5CFD7B11/depression Blog - Do I have depression? The Checklist - How many times did you say yes? If it was more than a couple, you should seek help from a provider such as your primary doctor, a counselor, or a therapist. https://www.dremilyhotz.com/blog/howtofindagoodtherapist monthly 0.5 2020-11-15 https://www.dremilyhotz.com/blog/controlduringcovid19 monthly 0.5 2020-11-15 https://www.dremilyhotz.com/home daily 1.0 2021-01-31 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1596939325867-JQH4N4S6PIMVF61R06VR/image-asset.jpeg Home - Individual Therapy You most likely landed on my page because you or your child are going through a difficult time. There may be increased stress, anxiety, depression, or irritability, and so far nothing has helped. Well, the good news is that there is still hope and we can try to find ways to make some lemonade (even though I don’t like lemons, sorry if this is a deal breaker). I am an approachable and nonjudgmental therapist, I want to learn about you and your experience because you are the expert on your life. https://www.dremilyhotz.com/bio daily 0.75 2026-02-20 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1596978818966-IFJN8PCE3C4A7N0LG5S4/13391568_4036424704166_4989265365191815862_o.jpg Bio - LinkedIn Profile 2.0 I am a licensed Psychologist in the state of Massachusetts, with a telehealth licensed in VT as well. I grew up in Connecticut, earned my bachelor of arts from the University of Vermont, and my doctoral/masters degrees in clinical psychology from William James College (formerly Massachusetts School of Professional Psychology). My last name is pronounced HOTS, you can call me Dr. Hotz, Dr. Emily, or whatever you are most comfortable with. My training has been in individual/group therapy, in school settings, outpatient settings, and hospital settings, ranging from an outpatient level of care to a partial hospitalization program. I also have training in neuropsychological assessment and, although I do not offer this service at this time, I can go through any testing you or your child has completed to help us better understand the results, as well as identify your specific learning strengths and weaknesses. All of our brains work differently, so utilizing our unique strengths will help us compensate for the weaknesses that we innately have as humans. I grew up playing volleyball, lacrosse, and ice hockey. More alternative sports have included broomball and competitive dodgeball (yes, really). Playing at a high level of competition has grown my interest in helping others to perform at their best as well and to work on anything that might be impacting the process. https://www.dremilyhotz.com/services daily 0.75 2023-03-06 https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1596978317514-ABTRLEHI80SSG2AMJIX5/image-asset.jpeg Services https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1597496591738-AZ0Q4BIYEH5HBJEQGSRW/image-asset.jpeg Services https://images.squarespace-cdn.com/content/v1/5f2c00477c871b3024648e50/1596943461946-FGPGBRH0LE34ZIL7ASG7/image-asset.jpeg Services https://www.dremilyhotz.com/contact daily 0.75 2026-02-20 https://www.dremilyhotz.com/insurances-and-fees daily 0.75 2025-11-06