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Are You Hangry? Understanding Vulnerability Factors
Ever have one of those days where it feels like everything is working against you? You might be hangry.
Welcome to Vulnerability Factors.
In Dialectical Behavioral Therapy (DBT), we talk about Emotion Regulation, and if you’ve ever felt your mood skyrocket for no apparent reason, this is for you. Enter the acronym HALT. This gem comes from the 12-step recovery world and stands for: Hungry, Angry, Lonely, and Tired.
5 days ago2 min read


You're Doing a Good Job: Simple Skills to Practice Self-Compassion
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.
May 201 min read


Building a Support System: You Don't Have to Go It Alone
In our exploration of trauma, we’ve touched on the importance of understanding and acknowledging our experiences. But what about support?...
May 41 min read


Grief vs. Depression: Understanding the Difference
Grief and depression can look similar, but they aren’t the same. Learn how to tell the difference—and why it matters.
Apr 153 min read


"Seeing You Tonight... It's a Bad Idea, Right?": Internal Family Systems & Firefighters
Your inner Firefighters react to emotional chaos like Olivia Rodrigo calling her ex—fast, impulsive, and a little reckless.
Mar 103 min read


Caring for Your Inner Exiles: The Most Sensitive Parts of You
Your most tender parts—the ones carrying heartbreak, rejection, and loneliness—aren’t burdens; they’re Exiles longing for care.
Mar 33 min read


Overt vs. Covert TIP Skills – How to Calm Down in Public Without Anyone Noticing
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.
Jan 212 min read
![You need to calm down [Music video]. Taylor Swift](https://static.wixstatic.com/media/3e0c4c_c6ab8f98cb2c4087a2ea657c9da5c8fa~mv2.png/v1/fill/w_333,h_250,fp_0.50_0.50,q_35,blur_30,enc_avif,quality_auto/3e0c4c_c6ab8f98cb2c4087a2ea657c9da5c8fa~mv2.webp)
![You need to calm down [Music video]. Taylor Swift](https://static.wixstatic.com/media/3e0c4c_c6ab8f98cb2c4087a2ea657c9da5c8fa~mv2.png/v1/fill/w_304,h_228,fp_0.50_0.50,q_95,enc_avif,quality_auto/3e0c4c_c6ab8f98cb2c4087a2ea657c9da5c8fa~mv2.webp)
Overwhelmed? Try These Quick-Action Calming Hacks
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.
Jan 133 min read


Push It Real Good: The Power of Moving Through Freeze Mode
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.
Jan 63 min read


Is Your “Unwind Time” Winding You Up?
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.
Dec 30, 20242 min read


Name It to Tame It
Reading the news can be upsetting. Regardless of your politics, it's important to learn strategies on how to stay globally informed and emotionally regulated. We might get dysregulated when we read the news. What matters is what we do with it. What matters is how we take care of ourselves afterwards so we can respond instead of react.
Jul 22, 20243 min read
Videos
Audio Meditations
5-Minute Breathing SpaceHannah Kanter, LICSW
00:00 / 05:04
5-Minute Beach Getaway Guided ImageryHannah Kanter, LICSW
00:00 / 04:54
Belly BreathingHannah Kanter, LICSW
00:00 / 09:26
Compass BreathingHannah Kanter, LICSW
00:00 / 21:30
The Success Pattern Guided ImageryHannah Kanter, LICSW
00:00 / 18:18
Sensational Gratitude - EarthHannah Kanter, LICSW
00:00 / 20:16
Simple Body Scan - 30 minutesHannah Kanter, LICSW
00:00 / 30:35
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