DBT goodies

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.

Jan 24
8 min

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.

Aug 9, 2022
8 min

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.

Apr 20, 2022
7 min

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.

Sep 24, 2021
8 min

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!

Aug 27, 2021
7 min

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?

Jun 22, 2021
4 min

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.

May 21, 2021
9 min

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.

Heather M. McKenzie, Therapist

(919) 744-8335

Online Counseling and Clinical Supervision

(919) 744-8335