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Heather M. McKenzie, Therapist
Online Counseling and Clinical Supervision
(919) 744-8335
I hope that you find the content here helpful! This blog is meant to provide ideas, tips, and insights and is not meant to replace a relationship with a therapist or to serve as medical advice for your specific needs.
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A therapist tells you what to do about this election.
Identify what to do about the chaotic election. Review things you can STOP doing & things to ADD. Create a coping plan for election & beyond
Oct 30, 202410 min read
Start treating yourself the way you treat your friends
If you’re aiming to reduce anxiety, stress and emotional discomfort... self-compassion is a powerful concept that you’ll want to consider.
Sep 3, 20246 min read
Your Daily Dread : How to Cope When You Feel Kinda Hopeless
Waking up feeling hopeless each day is no way to live. Explore WHY we feel dread and identify some actionable options for coping.
Jul 25, 202412 min read
How your Perfectionism, Procrastination and Anxiety are powerfully linked
Perfectionism and procrastination can get intertwined. And their overlap is more likely if you have anxiety. Explore why and tools to help.
Apr 4, 20248 min read
Dive deeper: use these self-reflections instead of resolutions
Engage with these 20 self-reflection questions for deeper awareness to know your true self beyond yearly goals & resolutions.
Jan 12, 20247 min read
Socially anxious? Try these small talk tips
If small talk makes you anxious, explore these strategies to shift your mindset, have conversation topics ready & interact with more ease.
Dec 12, 20239 min read
How to not suck at apologizing
Learn to use the acronym SORRY to apologize in a specific way. Understand what to avoid so your apology repairs the hurt & builds connection
Oct 30, 20238 min read
9 Ways to Make Friends as an Adult
Making adult friends is surprisingly hard. Consider these 9 ways to find & connect with people so you can start building new friendships.
Aug 31, 20239 min read
Your procrastination and anxiety are linked. Some solutions!
Procrastination is typically rooted in worry thoughts and anxious feelings. Learn some specific strategies to help yourself take action.
Apr 4, 20236 min read
You need to know about the brain’s Negativity Bias (and how to wrangle it)
Learn about the brain’s Negativity Bias and how it affects your mindset. Discover practical tips to avoid getting emotionally hijacked.
Feb 21, 20237 min read
Feeling unmotivated? Check your "VITALS"
We all struggle with motivation. It seems to evaporate so easily. Learn to use the VITALS acronym to assess and improve your motivation.
Jan 24, 20238 min read
11 Holiday Permissions to Give Yourself
The closer the holidays draw, the higher the stress and worry. As you navigate holiday dynamics, give yourself these 11 permissions.
Nov 16, 20226 min read
What to expect & do after a sudden trauma
We each respond differently to traumatic situations. Learn what you might feel, the way you might act, ways you can cope effectively.
Oct 21, 20228 min read
Beyond bubble baths - 16 ways to do self-care
Self-care is anything we do to help ourselves stay physically, emotionally and mentally well. Learn 16 ways to do ongoing self-care.
Aug 9, 20228 min read
What you need to know about making difficult changes
It's hard to change! Learn the 6 stages of change to help you implement specific strategies for making your difficult changes successful.
May 28, 20229 min read
Your 3 crucial needs and how to manage emotions by filling them
All humans are driven to seek 3 basic needs: safety, connection, and comfort. Learn how understanding & filling needs helps manage emotions.
Apr 20, 20227 min read
Why it’s hard asking for help and how to get better at it
We need interconnection with others but it can feel so uncomfortable accepting care and help. Let's look at why it's hard and how to do it.
Feb 24, 20228 min read
12 ways to manage family holiday visits
Family gatherings are nearly always complicated. Consider these 12 strategies to help minimize the distress for yourself.
Nov 18, 20216 min read
Like yourself more: the power of self-validation
Validation is a human craving. We all want to matter. Since external validation isn't guaranteed, learning to self-validate is essential.
Oct 23, 20217 min read
How do I know what I’m feeling?
Emotions are crucial to our success, so it's important that we are able to identify exactly what we're feeling. Learn your body clues here!
Sep 24, 20218 min read
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