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.

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.

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,”

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.

Hey there, Freeze Fans (and Fellow Anxiety Ninjas)!   Ever find yourself frozen in place, like a bunny caught in the headlights of life?...

Hey there, Escape Artists (and Fellow Fleeing Fanatics)!   Ever feel like life is one big danger zone , and you’re the gazelle just...

Hey there, Professional People-Pleasers (and Fellow Possums),   Ever feel like life has you so beat that all you want to do is curl up...

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.