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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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Are you in denial? How to know and what to do about it
Have you caught yourself thinking "This can't be happening" or "This isn't fair" or “If only…”? We all use denial to cope with painful realities. But fighting the truth only creates more suffering. Learn how to use the psychological strategy of Radical Acceptance to untangle yourself from the exhaustion of denial. Try these practical steps to stop fighting a painful reality and help move yourself forward to what can be possible next.
6 days ago8 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
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
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
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
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
How to get started with mindfulness
Mindfulness is an effort to have intentional awareness of what is going on inside of you at the present moment. But how do we do this?
Aug 27, 20217 min read
Quick strategy for managing intense emotions - the STOP skill
Emotions dictate where our attention goes. The more intense an emotion gets, the more it narrows our focus. Use the STOP skill for control.
Jun 22, 20214 min read
What does Borderline Personality Disorder look like?
The BPD criteria are explained in terms to help you better assess if this is something that applies to you or someone you care about.
May 21, 20219 min read
Why do we have emotions?
Emotions are crucial to our survival. But if we don't have great strategies for managing them, they can get us into a world of pain.
Mar 23, 20217 min read
Validation: the secret superpower for improving your communication and relationships
Validation is a communication tool that lets another person know “I hear you.” When used correctly, it can completely shift the dynamic.
Jun 18, 20195 min read
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