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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.
5 days ago8 min read


Why saying no is hard - and how to do it anyway
Sick of saying yes when you really mean no? Learn to start small, build confidence & manage pushback to create more authentic relationships.
Jan 188 min read


Create your P.E.A.C.E. plan for coping with the Holidays
Learn & use the PEACE framework to cope effectively with the complex mix of worries, expectations, old patterns, & emotions this holiday.
Dec 12, 20247 min read


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


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


How to improve sleep (even with anxiety)
Explore ideas in 4 important areas to improve your sleep: daytime habits, nightly routine, sleep environment, and nighttime anxiety.
Jul 26, 20238 min read


How to think better and stop playing mind games with yourself
Negative or distorted thoughts will come & go for all of us. But when thinking errors are chronic, it's time for a remedy.
Jun 20, 20237 min read


Assert yourself: How to speak up about your needs
Learn ways to express your wants, needs & preferences without causing to conflict. Try this communication formula and assertive strategies.
May 16, 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


Harness the power of journaling for mental health: strategies & prompts to get you started
Journaling is an effective and empowering tool for managing your mental and emotional health. Learn strategies and prompts to get started.
Jun 30, 202210 min read
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