Library

A DBT skill for navigating difficult conversations while staying true to yourself

2 min

Have you ever said yes when you wanted to say no—or apologized just to smooth things over? Keeping the peace can feel easier in the moment, but afterward, you may feel you’ve let yourself down. FAST is a DBT skill for navigating difficult c

A Step by Step Tool from CBT to Overcome Self-Blame

6 min

This is a fabulous visual technique for challenging negative thoughts, especially when it comes to self-blame. if you have a tendency to blame yourself, if something doesn’t go perfectly, this could be a really powerful tool. The Pie Techni

Building Change: Visualize Your "Why"

1 min

From Motivation Enhancement Therapy ME, this (when done often) can be very effective, just 5 seconds at a time. Step 1: Close your eyes and take a deep breath. Step 2: Visualize the reason you want to make this change—whether it’s better he

Stop Overthinking. Gain Relief.

3 min

A 3 minute audio practice based on proven techniques to bring you calm. Press play, sit back, and listen to regroup and be more present.

"You Don't Belong Here": How a simple CBT phrase can change the internal script.

3 min

If you've ever felt like you didn't fit in, had social anxiety walking into a room, or worried that you didn't belong, this story is a MUST listen. One woman shares how a simple CBT tool, used in the moment, helped her decrease the power of

"For a long time, I didn’t even realize I was being mean to myself."

2 min

This is a powerful example of turning negative self-talk around.

"I just laid there, drowning in shame."

3 min

"It’s like proving to myself that I’m not helpless. That I’m not broken. Just human." This is Patty.

"I never expected to be bullied at work"

This is Cedric's story.

Quiz: How Strong are Your Distress Tolerance Skills?

5 min

An upsetting text. A disappointing answer. A conversation that leaves your stomach in knots. When uncomfortable feelings show up, it’s natural to want them gone—preferably immediately. Distress tolerance is your ability to get through those

Using "Yes, And" to Create Balanced Thoughts

6 min

Why Balanced Thoughts Matter All-or-nothing thinking can trap us into seeing ourselves and our experiences in extremes: success or failure, good or bad, right or wrong. But life happens in the gray—in the in-between. Learning to create bala

Why Friendships Change (And Why That Doesn't Mean You Did Something Wrong)

5 min

You know that friend you used to talk to every single day, and now it's a "happy birthday" text once a year? Or the one who used to feel like a stranger at a party, and now feels like family? Friendships shift. Some drift apart. Some pull c

CBT Exercise for Anxiety and Stress: A Powerful Guided Practice

4 min

Does your entire perspective change by the end of this 3-4 minute long practice? CBT's zooming out technique can be incredibly powerful. Experience how your emotional state transforms.

Create a Memory Box to Cope with Grieving a Person, or Even a Situation

15 min

Grief can follow many kinds of loss—not only a death. You may be grieving the end of a relationship, a change in your health, the loss of a home or job, a pet, a friendship, a role that once defined you, or a chapter of life that has ended.

Make Your Calm-Down Plan--Before You Need It

3 min

When emotions become intense, it can be surprisingly difficult to remember what usually helps. Your mind may race, your body may feel activated, and strategies that seem obvious when you’re calm can become much harder to access. A calm-down

"I used to think healing meant forgetting."

3 min

Paula recounts a turning point in her healing from trauma. "It gave me a tiny patch of peace when everything else felt chaotic." Listen to her story.

"Failure wasn’t the enemy. Staying stuck was."

2 min

"If you’re afraid of failing, I want you to know this: It’s okay to be scared. But fear doesn’t have to be a wall. It can be a doorway. And you have the power to step through." - Danny

From Burnout to Meaning

3 min

Finding What Makes You Feel Alive Sometimes feeling flat or disconnected doesn’t mean something is wrong with your life. It may mean you’ve lost touch with the moments that give you energy, connection, and meaning. In this Story of Hope, on

Coping with Uncertainty. Guided Practice.

3 min

The need for certainty can keep us stuck—overthinking decisions, replaying conversations, and searching for guarantees that rarely exist. Most meaningful parts of life require us to move forward without knowing exactly what will happen. Thi

Release the Weight of Carrying Everything

2 min

Guided Reflection for Better Communication & Relationships

5 min

Finding Energy in Unexpected Places

2 min

A Tiny Step to Unlock Motivation

3 min

Stop Overthinking, Improve Sleep

2 min