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It’s not just negative feelings that can prompt a relapse- positive emotions can, too. Whether the addictive behavior is substance use, self-harm, gambling, shopping, or …

One of the most unique impacts of trauma is the way that it informs a person’s sense of time. 🕰️ In this illustration, all of …

Recently, I discovered an academic journal article exploring the symptoms of Complex Post Traumatic Stress Disorder, and I was inspired to create this illustration. In …

In the context of mental health, there is a subtle but key difference between fantasy and imagination. Although these concepts are similar, they’re different in …

When you’re new to therapy and aren’t really sure what therapy is supposed to feel like, it can be really confusing to try and figure …

Everyone has a different “default” way of coping with anxiety – and many of us will experience a shift from one extreme of the spectrum to the other at least once during our lifetime. While our culture praises the “brave” approach and shames the avoidant, the extremes of both approaches are equally harmful ways of avoiding the discomfort of being present to the tension of the middle ground. In this middle space – where we feel our fear but choose to tolerate some discomfort in order to grow – we inhabit our bodies, we have self-compassion for ourselves, and let ourselves experience the emotions inherent in doing things that are really, really hard.

All of us have some resiliency to cope with challenges. When we encounter difficult experiences that take us past the range of our ability to tolerate, the ways we tend to respond fall into one of two categories: those of us who get agitated, and those of us who shut down.

Emotional regulation refers to our ability to stay present, engaged, and able to listen and learn despite challenges. My rainbow of emotional regulation is a social-emotional learning resource that can help teach this concept in the classroom, in counseling sessions, or at home.

Feeling upset, anxious, or extremely uncomfortable when we encounter difficult content is normal. Having a strong reaction to information that is generally considered troubling or …

Asking if someone is suicidal won’t give them ideas, but it may help them feel less alone. A 2014 meta-analysis (that’s a study that gathers …

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 …

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 …

If you’ve avoided recovery because giving up the only-ways-you-know-to-survive feels overwhelming, know that the goal of good therapy is not “stopping certain behaviors” – it’s …

Therapy is hard work. It’s ok if a therapy session leaves you sad, shaken up, or exhausted. If, however, you find therapy sessions pushing you …

Most of us know one or two help-rejecting complainers. It can be tempting to get frustrated, give up, or get “even.” However, when we react …

Numbers, timers, scales, and bell curves are not the measure of health- they are external authorities sold to us as measures of goodness, permission, and …

When all you can muster up the energy to do is sit on the couch in a blanket-burrito browsing internet memes, try sitting outside in …

Needs that are ignored or unable to be met due to lack of resources do not go away – instead, they often become all-consuming until …