Welcome. I am here to offer a resource to therapists, students, and the general public that I wish I would have had first when I was a...

Parenthood is a beautiful journey filled with love, joy, and unforgettable moments. But let's be honest—it can also be overwhelming,...

Are you tired of tossing and turning, night after night, unable to drift off into peaceful slumber? Do you find yourself dreading...

In 2019 a young, eager graduate student carefully crafted a DEAR MAN for the DBT supervisor who empowered her to take her DBT skills to...

My first introduction to the therapy world and clinical work as a young PhD student began in a local cancer clinic, Orion Sky Health &...

When we're interacting with others there are three things that we typically have to juggle: The goal (what we want out of the...

Picture this: You recently started a new job and your boss has explicitly told you that you are a superstar. As a result, they keep...

So often our thoughts drive us from distress to crisis. These are the moments our thoughts shift to hopeless and self-depreciating,...

Humans are relational beings & whether you need a big or small circle, most of us find ourselves interacting with others at some point or...

Have you ever encountered a situation where you knew you should do something but the devil on your shoulder whispered in your ear, "But...

One thing I know about life is that pain, in all it's many forms, is inevitable. Radical acceptance is both a skill & a process that...

Self-soothe is about the body; distract is about dragging ourselves away from distress; improve is about doing anything you can to make...

Distract is a skill that is true to it's name – your goal is to distract away from distress/crises 110%. These are activities that will...

When life gets hard and our emotions ratchet up, our bodies hold onto the pain and distress in different ways. Self-soothe is a way to...

Ever notice how your cheeks get flushed when your angry or ashamed, your body feels heavy and cold when you're sad, and you get that...

When big decisions arise, we all have a process for weighing pros and cons. In DBT, we modify this common technique and introduce a...

Let's set the scene: It's 11:59 PM, a complete draft of my dissertation is due to my mentor's inbox in exactly 37 seconds, and I've...

Welcome to a short series of skills aimed at reducing our emotional vulnerability.. Today we will manage strong and unwanted emotions and...

This is the skill you didn't know you needed and will use all of the time once you start reaping the benefits. Opposite action is an...

Problem solving is a skills many of us are good at. This is often our first response to distress or tricky situations which can be super...