Struggling with nonstop self-criticism? You’re not alone—and your anxiety may be disguising it as logic. In this blog post, we explore why anxious brains love “should-haves” and “what-ifs,” how shame sneaks in sounding reasonable, and why self-compassion is actually more effective than beating yourself up. If you're tired of putting quarters in the ass-kicking machine, this one’s for you.

It’s easy to be hard on ourselves, especially when we’re navigating the effects of trauma. But self-compassion is about treating ourselves with the same kindness and understanding we would offer a friend. When we face our pain, it’s important to be gentle with ourselves. This means acknowledging our emotions without judgment and giving ourselves permission to feel whatever comes up.

Sometimes, clients come to me struggling to put into words what happened when they were younger. Neglect is one of the more invisible forms of harm. A part of them knows they didn’t get the care they needed.

In our exploration of trauma, we’ve touched on the importance of understanding and acknowledging our experiences. But what about support?...

Grief and depression can look similar, but they aren’t the same. Learn how to tell the difference—and why it matters.

Discover the Six F’s of IFS therapy and learn how to connect with your inner parts using curiosity, compassion, and calm.

Let’s talk about that voice in your head—you know, the one that whispers (or yells), “You’re not good enough,”

Feeling anxious about history repeating itself? You're not alone. Here’s how to cope, take action, and find hope in uncertain times.

Your inner Firefighters react to emotional chaos like Olivia Rodrigo calling her ex—fast, impulsive, and a little reckless.

Your most tender parts—the ones carrying heartbreak, rejection, and loneliness—aren’t burdens; they’re Exiles longing for care.

Fidgeting isn’t just about managing OCD or body-focused repetitive behaviors (BFRBs). It can also provide a much-needed outlet for anxiety, restlessness, or the urge to physically “do something.”

Lesson's from Elsa and Disney's film, Frozen: Just like a turkey needs time to thaw before it’s ready for the oven, our bodies sometimes hold onto frozen trauma that needs to be defrosted, too. This is why you cry in therapy.

Ever find yourself in need of a quick emotional reset, but you're not sure how to do it without attracting attention and looking like a weirdo? Enter the world of Overt vs. Covert TIP skills—your secret weapons for calming down in any situation!   Overt TIP Skills are the more obvious strategies, while Covert TIP Skills are your undercover tactics when you need to fly under the radar. Here's how you can use both.

Ever feel like your emotions are like trying to steer a car on an icy road with no brakes?   Enter TIP skills—a quick pit stop to recalibrate your body chemistry and bring your emotions back into balance.   These Dialectical Behavior Therapy (DBT) techniques are for those moments when, as T. Swift sings, "YOU NEED TO CALM DOWN!"    TIP is like first aid for emotional overload.

Sometimes, when we face a crisis or high-stress situation, our body’s first instinct is to freeze. That sense of shutting down or feeling paralyzed is a survival mechanism—our nervous system’s way of protecting us. But in situations where staying stuck isn’t helpful, learning to “push” our way out of freeze mode can make all the difference.

What we do to relax matters, especially when we’re trying to heal from anxiety or trauma.   Sometimes, our downtime habits might inadvertently keep our stress response on high alert. If this resonates, it might be time to refresh your approach to relaxation as we enter into 2025 with a creative exercise inspired by Lisa Ferentz, LICSW, from her book Treating Self-Destructive Behaviors in Trauma Survivors.

  If you’re feeling overwhelmed or stressed, TIP Skills can help you regain control and calm down. These simple techniques are perfect for grounding yourself when emotions heat up.

I had a lot of fun rewriting the lyrics to Baby Got Back (missed it? Check it out here ) so I wanted to share another fun and creative...

Getting silly about DBT Skills

Traveling, whether for work, a friend’s wedding or a family holiday, can bring a mix of emotions.   On the one hand, you might be excited...