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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