Dr. Julie Smith never set out to be a TikTok sensation. In fact, she was skeptical that anyone would take a clinical psychologist seriously on a platform dominated by viral dances and meme-worthy pranks. Yet, here she is, with over three million followers, using bite-sized videos to educate the world about mental health—proving that the right message, delivered the right way, can change lives.

So how did a therapist accustomed to quiet, confidential sessions find herself dispensing psychological wisdom in sixty-second clips to an audience of millions? As she tells it, the journey wasn’t exactly planned. It was driven by a simple frustration: why did people have to pay for therapy just to learn basic, life-changing tools about how the mind works? Tools that could help people manage stress, improve their relationships, and ultimately, lead better lives?

Encouraged by her husband, she dipped her toe into social media, first attempting a YouTube video—an effort she candidly admits was lackluster. But when her husband discovered TikTok and challenged her to condense useful psychological insights into a one-minute format, she gave it a try. What followed was an overwhelming response from people who were hungry for exactly that: practical, evidence-based mental health advice in an accessible format.

It wasn’t long before Smith became the go-to source for digestible psychology content. She addressed everything from handling rejection to breaking unhealthy relationship cycles, from dealing with imposter syndrome to managing overload. What made her approach so effective was her ability to translate complex psychological principles into relatable, everyday language—without watering down the science.

Her book, Why Has Nobody Told Me This Before?, expands on these lessons, offering readers practical strategies to navigate life’s challenges. She explains that everyone experiences low mood, but recognizing the triggers and external factors can help manage it. She encourages self-awareness, healthy lifestyle choices, and active engagement in life rather than isolation. Small habits, like maintaining sleep hygiene and regular movement, can create a positive shift in mood.

She explores into motivation, debunking the myth that it comes before action. Instead, she highlights the importance of starting small and building momentum, using behavioral activation to push through moments of inertia. Emotional pain, she emphasizes, is a part of life, but how we interpret and respond to it determines its impact. She introduces cognitive reframing and the importance of self-compassion as tools for managing difficult emotions.

Grief is acknowledged as a deeply personal and non-linear process, and she provides guidance on understanding its different stages while building resilience. Self-doubt, she explains, is universal, but our mistakes do not define us. She encourages readers to practice self-compassion and view setbacks as opportunities for growth.

Anxiety, she notes, thrives on avoidance, but facing fears in controlled, gradual ways reduces their power. She introduces techniques like grounding exercises, controlled breathing, and cognitive restructuring. Stress, rather than being entirely negative, can be harnessed to work for us. She differentiates between good and bad stress and presents practical ways to channel it into motivation rather than overwhelm.

Happiness, she argues, is not a destination but a byproduct of a meaningful life. She encourages readers to identify their core values and align their daily actions accordingly. She also emphasizes the importance of rewiring thought patterns that contribute to stress and anxiety. Our minds have a natural tendency to latch onto negative thoughts, a cognitive distortion known as the “mental filter” bias. Instead of believing every negative thought as fact, she urges readers to take a step back, observe their thinking, and question whether their thoughts are biased or distorted.

Her work also touches on a universal struggle: dealing with rejection. As humans, we’re wired to fear being cast out of the tribe—a survival mechanism from our evolutionary past. A negative comment on social media, a romantic rejection, or a career setback can all trigger deep-seated fears of not being good enough. But, as Smith explains, the key is not to eliminate that fear but to manage how we respond to it. She advises a blend of self-awareness and deliberate action: noticing the story we tell ourselves about rejection and choosing to rewrite it in a healthier way.

Smith’s rise to fame, however, hasn’t been without its challenges. The irony of becoming a public figure in the mental health space is that it subjects her to the very stress and scrutiny she helps others manage. Imposter syndrome, public criticism, the relentless demands of social media—these are all things she grapples with, just like the rest of us. The difference? She practices what she preaches.

One of her most powerful insights is that confidence doesn’t come from avoiding discomfort; it grows when we’re willing to be without it. If we only do things we feel confident in, we never expand our comfort zones. That’s why, she argues, the best way to build confidence is to engage in small, manageable challenges that stretch us—over and over again.

Despite the pressures, Smith remains grounded by her core values, particularly her role as a mother. She acknowledges that striking a balance between career and family is a constant, delicate act, one that requires frequent reevaluation. But if there’s one thing she’s learned, it’s that success isn’t about chasing every opportunity—it’s about knowing when to say no.

At the heart of her philosophy is the idea that mental health isn’t about eliminating struggle; it’s about equipping ourselves to handle it. The most effective coping strategies, she notes, are often the hardest in the moment: sitting with discomfort rather than numbing it, confronting fears rather than avoiding them, reaching out for connection rather than retreating into isolation. She advocates for practices like mindfulness and gratitude journaling—small yet powerful actions that can shift our perspective and improve mental resilience over time.

For anyone feeling stuck, overwhelmed, or unsure of their next step, Dr. Julie Smith’s message is clear: transformation doesn’t happen overnight, nor does it require grand gestures. It’s about the small, intentional choices we make every day. And if millions of people are turning to her for guidance, it’s because they see something in her that resonates: wisdom wrapped in relatability, science made simple, and above all, a reassuring voice that says, “You’ve got this.”