Welcome to my blog—a space for thoughtful reflections, practical guidance, and supportive resources inspired by themes that often arise in therapy. Whether you're exploring personal growth, emotional wellness, or simply curious about the therapeutic process, you'll find approachable insights designed to meet you where you are.
What Is Urge Surfing? Urge surfing is a mindfulness strategy that helps you navigate intense impulses without acting on them. Developed by psychologist Dr. Alan Marlatt, it encourages you to observe urges like waves—rising, cresting, and eventually fading.In other words,…
Have you ever felt trapped by your thoughts—like they’re running the show?Maybe it’s a voice in your head saying, “I’m not good enough,” or “This will never get better.” These thoughts can feel so real and powerful that they shape…
Have you ever found yourself thinking, “This shouldn’t be happening,” or “It’s not fair”?When life throws us pain, loss, or unexpected change, our natural response is often resistance. We want things to be different. We fight reality, while that’s completely…
When emotions run high, it can feel impossible to think clearly or respond calmly. That’s where the DBT TIP skill comes in. This powerful set of body-based techniques from Dialectical Behavior Therapy (DBT) helps you regulate intense emotions quickly, so…
The DBT STOP skill is a powerful emotional regulation tool from Dialectical Behavior Therapy (DBT) that helps you pause and respond mindfully when emotions feel overwhelming. Whether you’re dealing with anxiety, anger, or impulsivity, STOP gives you a moment to…
When anxiety hits, it can feel like your mind is racing, your body is tense, and you’re disconnected from the present moment. Whether you’re dealing with stress, trauma, or overwhelming emotions, grounding techniques can help you feel more centered. Grounding…
Have you ever set a goal, achieved it, and still felt unsatisfied? Or maybe you’ve struggled to stay motivated, even when the goal seemed important. These experiences are common and they often point to a deeper question: Are my goals…
Have you ever felt stuck in a cycle where the less you do, the worse you feel, and the worse you feel, the harder it is to do anything? If so, you’re not alone. This is a common experience for…
Have you ever noticed how your body seems to respond to stress before your mind can fully process what’s happening? For example, your heart might start racing during a difficult conversation, or you may feel emotionally shut down after a…
If you’ve ever felt stuck in painful thoughts, overwhelmed by anxiety, or unsure how to move forward in life, you’re not alone. Many people struggle with these experiences—and Acceptance and Commitment Therapy (ACT) offers a gentle, empowering way to navigate…
