Heather M. McKenzie, Therapist

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.

Sick of saying yes when you really mean no? Learn to start small, build confidence & manage pushback to create more authentic relationships.

Learn & use the PEACE framework to cope effectively with the complex mix of worries, expectations, old patterns, & emotions this holiday.

Identify what to do about the chaotic election. Review things you can STOP doing & things to ADD. Create a coping plan for election & beyond

If you’re aiming to reduce anxiety, stress and emotional discomfort... self-compassion is a powerful concept that you’ll want to consider.

Waking up feeling hopeless each day is no way to live. Explore WHY we feel dread and identify some actionable options for coping.

Perfectionism and procrastination can get intertwined. And their overlap is more likely if you have anxiety. Explore why and tools to help.

Engage with these 20 self-reflection questions for deeper awareness to know your true self beyond yearly goals & resolutions.

If small talk makes you anxious, explore these strategies to shift your mindset, have conversation topics ready & interact with more ease.

Making adult friends is surprisingly hard. Consider these 9 ways to find & connect with people so you can start building new friendships.

Explore ideas in 4 important areas to improve your sleep: daytime habits, nightly routine, sleep environment, and nighttime anxiety.

Negative or distorted thoughts will come & go for all of us. But when thinking errors are chronic, it's time for a remedy.

Learn ways to express your wants, needs & preferences without causing to conflict. Try this communication formula and assertive strategies.

Procrastination is typically rooted in worry thoughts and anxious feelings. Learn some specific strategies to help yourself take action.

Learn about the brain’s Negativity Bias and how it affects your mindset. Discover practical tips to avoid getting emotionally hijacked.

We all struggle with motivation. It seems to evaporate so easily. Learn to use the VITALS acronym to assess and improve your motivation.

The closer the holidays draw, the higher the stress and worry. As you navigate holiday dynamics, give yourself these 11 permissions.

We each respond differently to traumatic situations. Learn what you might feel, the way you might act, ways you can cope effectively.

Self-care is anything we do to help ourselves stay physically, emotionally and mentally well. Learn 16 ways to do ongoing self-care.

Journaling is an effective and empowering tool for managing your mental and emotional health. Learn strategies and prompts to get started.