Blank Crisis Plan Printable

Creating a Crisis Plan: A Free Printable Worksheet for Safety Planning

  The best time to do good crisis work is when you (or your client, child, partner, friend, etc) aren’t currently in crisis. Take some time out during the good times to intentionally plan, identify support networks, brainstorm self-care, and build skills so that when crisis comes, you don’t have to figure it out from…

Burnout, Compassion Fatigue, and Vicarious Trauma

Burnout, Compassion Fatigue, and Vicarious Trauma

In the simplest terms: burnout occurs when the stress we experience exceeds our capacity to cope with that stress. While some individuals may be able to thrive – at least in the short term – under high stress, eventually chronic stress without relief begins to take a toll on even the most resilient individuals. Everyone…

Allostatic Load, Chronic Stress, and Burnout

Allostatic Load, Chronic Stress, and Burnout

Recently, my illustrations have been exploring Chronic Stress and Burnout. One way of understanding this slow process of burning out is through the concept of allostatic load. Allostatic load refers to a body’s ability to maintain homeostasis in the face of stressors. While bodies are exceptionally good at maintaining basic stability – that is: a…

How to Build Relationships in a Pandemic

An Illustrated Resource on How to Build Relationships in a Pandemic

Can we take a moment to collectively acknowledge how hard this is right now? With everything going on, we need people more than ever, but for many of us, connecting has never been harder. Though it is hard, it is not impossible. The illustration I created suggests six ways you can grow and build relationships,…

Healthy Differentiation is the Boundary between Individual Identity and Group Think

Healthy groups allow every member to express their individuality without that difference being seen by other group members as a threat. That’s differentiation.   In a psychological context, the word “differentiation” refers to how we can set boundaries between who we are and the groups, relationships, workplaces, ideologies, religions, and even self-identifiers that shape our…

rupture and repair in therapy thumbnail

Ruptures, Disagreements, and Misunderstandings in Therapy

    This simple illustration is meant to be a visual representation of something that can be kind of hard to understand about therapy: it’s okay to not see eye to eye with your therapist. A lot of us began therapy as clients with the expectation that the therapist will be the expert, that they’ll…

illustrated image showing two women

Intergenerational Trauma – Illustration and Questionnaire

If you aren’t naming and breaking the cycles that have entangled you, you are participating in them. This is true in most systems we are part of, but is especially true for families. Researchers call it “intergenerational trauma” and have demonstrated that the trauma of a parent is literally, genetically, passed to offspring. This Simple-Wikipedia…

Good trauma therapy helps reduce the impact of trauma so we have more room for positive feelings, health relationships, and kind self care.

How (Good) Trauma Therapy Works – A Model for Understanding Trauma Recovery

    Even as someone who has studied trauma therapy for years, I often find it difficult to describe just how trauma therapy works and what someone can expect from “good therapy.” Download this resource for personal reference or professional use below. Download includes vertical and horizontal orientations, with printing options with either a yellow…

Intrusive Thought Flow Chart

Intrusive Thought Flowchart – Illustrated Mental Health Resource

It’s not always this simple, but *sometimes* it is: shifts in how we respond to intrusive thoughts from PTSD or anxiety can shape our internal response and the strength of future intrusive thoughts. Sometimes just shifting from “OMG NO! The intrusive thought is here! 😱 Run away! 🏃‍♀️🏃🏻” to “Oh, hello. 👋You are back, huh?…

Disaster Response and Recovery

Phases of Disaster & Collective Trauma: Mental Health & Recovery

None of us really know what it looks like to survive and thrive beyond a global pandemic. Thankfully, past government funding for research about disaster response has produced some resources we can adapt, so we don’t have to start at square one in figuring out how to care for ourselves, support others, and care for…

parenting and trauma

Sketch notes on Parenting, Trauma, and Childhood Adversity

Instead of questioning (“how could you?”) or punishing (“how dare you!”) look for the entry point for empathy (“oh, of course you…”) When someone – especially kids but inclusive of us Adults- has a HUGE reaction to a minor thing- the reaction probably is not actually about the thing. More often, it’s fear, trauma, or…