How to Choose a Therapist – Illustrated
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 …
Psychology
Rainbow of Emotional Regulation – A Social Emotional Learning Printable Infographic
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.
Desire is Not Pathology: Affirming Neediness via Radical Self-Compassion
Pop-culture “wellness” often pathologizes desire. We are promised that if we can ignore physical hunger, meet our own needs emotionally, and keep our sexual desire …
Triggers vs “Triggered”: Trauma Triggers and Modern Language Shifts
It’s normal to feel upset, anxious, or extremely uncomfortable when we encounter difficult content. Having a strong reaction to information that is generally considered troubling …
3 Ways to Prepare for Conversations about Self-Harm & Suicide
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 …
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 …
Intergenerational Trauma – Illustration and Quiz
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 …
Emotion Sensation Feeling Wheel Handout by Lindsay Braman
[CLICK TO JUMP TO DOWNLOAD ] The Emotion Sensation Feeling Wheel WHAT IS IT: It’s an adaptation of the “feelings wheel” that many therapists and …
Expectation vs What Therapy is Really Like – Illustrated
Even if you’ve never been to therapy or studied psychology, you’ve probably heard of “breakthroughs” in therapy. It’s a word that Hollywood loves – but …
A Flowchart for Getting to Sleep – A Playful take on Sleep Hygiene
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 …
Trigger-Tracker Worksheet for Mental Health Journaling and Self-Advocacy
Dismantling mental health triggers often involves a little detective work. Although awareness of “being triggered” can be very obvious, for many people, figuring out specific …
Pyramid of Crisis Response & Planning – A Visual Resource
The nature of crisis is that it is (1) overwhelming, and (2) inevitable. Whether you are a clinician in the helping professions or a person …
Urge Surfing, Alternatives, and Harm Reduction
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 …
Recovery Isn’t “Getting Rid” Of Negative Coping Skills, It’s Learning New Skills
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
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 …
Understanding The Help Rejecting Complainer Mindset
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 …
Ways to Manage Food & Exercise that are Anti-Diet
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 …