A flowchart for getting to sleep. We all know how elusive sleep can be, but quality sleep is essential for physical and mental health. When sleep feels hard to come by, “sleep hygiene” the go-to remedy. While some sleep and insomnia related issues need specific treatments including medication or longer-term psychotherapy, psychoeducation about sleep hygiene…
The nature of crisis is that it’s (1) overwhelming, and (2) inevitable. Whether you are a clinician in the helping professions or a person in relationship with other persons, crisis will show up eventually. When it does, we can all be a little more ready to handle potentially overwhelming experiences by planning how to…
Everyone has a different “default” way of coping with anxiety- and many of us will experience a shift from one extreme to the other at least once during our lifetime. While our culture praises the “brave” approach and shames the avoidant, both approaches are equally harmful ways of avoiding the discomfort of being present to…
Routine matters – especially in emotionally loaded seasons like the holidays. It’s widely understood that routine is important for children- but its value is often understated for adults. In fact, routine- an internal sense of what to expect and when it expect it- helps humans of all ages get grounded, self-soothe, and reduce anxiety.…
To follow my post earlier this week on developing (new) coping skills rather than attempting to just desert our old ones, here are a few examples of ways to practice new skills (like asking for support, distraction, or alternative behaviors) when there is a desire for self-harm. Instagram recently removed a different version of this…
If you’ve avoided recovery because giving up the only-ways-you-know-to-survive feels overwhelming, know that the goal of good therapy isn’t “stopping certain behaviors” it’s SO MUCH MORE. Good therapy can hold our ambivalence about whether or not we actually want to make changes. It can help be curious about experimenting with new ways to cope. Therapy…
Most of us know one or two help rejecting complainers. It can be tempting to get frustrated, give up, or get “even,” but when we react out of frustration instead of responding with kindness, we actually reinforce the beliefs that support the behavior. Complaining is the only type of support-seeking some people know. Complaining engages…
Get a free PDF copy of this art: Social media can be a dark, divisive place sometimes. On the other end of the spectrum, depending on the accounts you choose to follow, it can be really easy to find yourself surrounded by toxic positivity. Toxic positivity is the sort of blind optimism that…
Schizophrenia is among the most debilitating mental health disorders- so much so that there is still a lot of stigma around the diagnosis. The problem is stigma is especially harmful when it comes to this diagnosis. Here’s why: about 75% of people with schizophrenia have months or years of subtle symptoms (called a predromal…
Mos psychological measures and scales tend to make us think in black-and-white terms, but I like how this adaptation takes the attachment style grid and transforms it into a spectrum for adult attachment. A spectrum allows space for everyone and each of our unique experiences: experiencing more or less relationship-related anxiety, with a greater…
In a culture where “vulnerability” can sometimes feel like relational currency, it’s easy to fall into a trap of sharing trauma stories before a new relationship has the roots to support it. Especially when we’ve had trauma in past relationships, it can be tempting to “test” new relationships in order to justify leaving or to…
For a while now, the terminology of both “victim” and “survivor” has sat uneasily with me. Both terms center the traumatic experience as part of a person’s identity. Although (and please hear me on this) we can do real harm by minimizing someone’s trauma, one way we can support people in maintaining or building an…
Results of a recent study confirmed what has long been suspected: “neurodegeneration underpins disease progression when major depressive disorder is left untreated,” In layman’s terms, neurobiologists have been able to demonstrate that when depression goes untreated, sections of our the brain can begin to degenerate. This research indicates that untreated depression can cause the…
There are lots of voices shaping our idea of a “Good Life,” but freedom comes when we take ownership of that narrative and choose- with mindfulness, integrity, and the wisdom of voices that have *earned* our trust- what the life we actually want to live looks like. Listening to our deep desires can be terrifying…
Ritual doesn’t have to be religious, weird, or woo-woo. Think of ritual as a way to give your brain sensory (sight, touch, sound, smell, etc) symbols of a shift you want to make. Maybe it’s a big ritual like a moonlight burial of the mementos from a relationship it’s time to let go of, or…
