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When your words freeze, journaling needs to feel less like "writing something meaningful" and more like creating openings for language to thaw. Here are approaches that work especially well for trauma, dissociation, overwhelm, or executive shutdown: 1. Use Non-Sentence Journaling Skip full sentences. Try: Bullet points Fragments Single words Lists Example: tired alone in my body want quiet afraid something's wrong This counts as journaling. 2. Try "Sentence Starters" Instead

As the seasons begin to shift and signs of spring slowly emerge, it can be a meaningful time to reflect on the idea of gentle growth. Spring does not rush. It does not demand instant blooming or overnight transformation. Instead, it allows for slow change - tiny buds forming, longer stretches of daylight, moments of warmth woven between colder days. Much of this growth happens quietly, beneath the surface, before it is ever visible. In many ways, our emotional lives follow a

Here is a brief mindfulness activity you can try between sessions called "Draw Your Breath" . This exercise can help you slow down, connect with your body, and notice how your breathing changes with stress or relaxation. Why try this: Sometimes when we are anxious or overwhelmed, our breathing becomes fast or shallow without us noticing. This activity helps you become more aware of your breath and gives your nervous system a chance to settle. What you need: A piece of paper A

March weather changes quickly - sun, wind, rain, sometimes all in one day. Our emotions can be similar. Instead of fighting every emotional shift, practice noticing and moving with it, like watching the weather pass. Steps: 1. Pause and notice the "weather." Ask yourself: What is the weather right now? (stormy, cloudy, calm, windy, etc.) 2. Name it without judging it. Example: "Right now things feel stormy - I'm anxious and overwhelmed." 3. Take three slow breaths. Imagine th

Our emotions are not random - they are triggered by how we interpret events. Sometimes our emotions fit the facts of the situation. Other times, they are fueled by assumptions, past trauma, mind reading, or catastrophic thinking. When emotions are based on interpretations rather than objective facts, they can become more intense, last longer, and lead to behaviors that do not align with our goals or values. Check the Facts helps us: Slow down emotional reactivity Separate fac

What Is the STOP Skill? STOP is a Distress Tolerance skill from Dialectical Behavior Therapy Skills Training Manual by Marsha M. Linehan. It is designed for moments when emotions are intense and you feel the urge to react quickly — especially in ways that might make things worse. STOP helps you interrupt automatic reactions so you can respond effectively instead of impulsively. Why We Use STOP When emotions surge, the brain shifts into survival mode (fight, flight, freeze).

If you know me, you know I am OBSESSED with Dialectical Behavior Therapy skills. I strongly believe the world would be a better place if we were all taught to us in school! This week I want to share information about the ACCEPTS skills, which are a group of short-term distress tolerance skills. These skills can help you cope when emotions feel overwhelming and you need to get through the moment without making things worse. These skills are about distraction with purpose - not

Valentine's Day can heighten awareness of connection, loss, or unmet needs. If this day brings up difficult emotions, try this coping skill which is designed to support self-compassion and emotion regulation. This skill is based off of research done by Dr. Kristin Neff, who studies self-compassion. If you're interested in learning more, I highly recommend reading some of her work. Begin by pausing and bringing your attention to the present moment. If comfortable, place a hand

This week's coping skill is Super Bowl themed due to the upcoming game. Just like the Super Bowl has a halftime show, you can build intentional pauses into intense emotional moments. A halftime reset helps prevent burnout, emotional spirals, or impulsive reactions. Here's how to run your own mental halftime: 1. Call a Time-Out -Notice the signs you are overwhelmed (racing thoughts, tension, irritability, shutting down, etc.) -Silently say to yourself: "Halftime." -This is a p

Due to the state of our world, this week's coping skill is for when the world feels terrifying. Purpose: To help your nervous system come out of global threat mode and back to the present moment - without pretending the world isn't frightening. When to use: When news, politics, climate fears, violence, or uncertainty make everything feel overwhelming, unsafe, or too big to hold. Step 1: Name the Truth (without spiraling) -Silently or out loud, say: "The world feels terrifying

This week I would like to share some information about a skill from Acceptance and Commitment Therapy (ACT). Below is information about Cognitive Defusion. What is Defusion? -Defusion is an ACT skill that helps you change your relationship with your thoughts, rather than trying to get rid of them or prove them wrong. -Instead of being inside a thought ("This thought is true and I have to obey it."), defusion helps you step back and see the thought as what it is: a mental even

Practicing nonjudgmentally means noticing what is happening - inside you and around you - without labeling it as good or bad, right or wrong, weak or strong, acceptable or unacceptable. It is about describing reality as it is, rather than evaluating it. For example: -Judgment: "I'm anxious. That's bad. I shouldn't feel this way." -Nonjudgmental: "I notice anxiety in my body. My chest feels tight and my thoughts are racing." Why does this skill matter? Judgments often increas

It is easy to slip into black and white thinking, or all-or-nothing thinking. This way of thinking is a cognitive pattern where experiences, people or outcomes are seen in extreme categories - all good or all bad, success or failure, safe or dangerous, right or wrong - with little room for nuance. Examples of this include: -"If I'm not perfect, I'm a total failure." -"They didn't text me back, so they must not care at all." -"If I set a boundary and it upsets someone, I'm a

This is a coping skill for early-year survival. Use this skill when motivation is low, days feel long or heavy, you feel pressure to "start fresh" but your body says absolutely not. The January Soft Reset focuses on maintenance, gentleness, and staying present - not self-reinvention. January is not a restart. It's a defrost . Lower the Bar (on purpose) Say to yourself (out loud if you can): "January is for maintenance, not transformation." Choose one thing to gently keep aflo

It's almost that time again where we see multiple social media posts about New Year's Resolutions. There is a lot of pressure to set resolutions for next year and to "be better". I think it is always good to have goals and things to work towards, however, we can do this without so much pressure. Below are some fun, low-pressure, non-punitive ways to set New Year's Resolutions. These are great to use if you want to avoid the "new year, new me" shame spiral. 1. Pick a Word (or

Holidays + family can be a lot - especially when there is history, expectations, or pressure to "be okay". Some of us really, truly enjoy being around our family members - and that is fantastic! Unfortunately, that is not the truth for many. If you need it - here is a grounded, compassionate way to cope that does not require you to be a different person than you are. Before You Go (Prep & Protection) Decide how long I am staying (set arrival + exit time) Identify 2 topics I

Purpose: Reduce overwhelm, anxiety or urges by warming the body and focusing on slow, deliberate comfort. 1. Find Your Warm Spot (30 seconds) Sit somewhere cozy- near a heater, wrapped in a blanket, or simply hug your shoulders. Tell yourself: "I am settling in." 2. Hot-Mug Breathing (1 minute) Imagine holding a warm mug. Inhale slowly as if smelling the warmth. Exhale gently as if blowing on the surface. Let your breath match the pace you'd use cooling a warm drink. 3. Cold