shame spirals

Unraveling Shame Spirals

On Patreon, each month I do worksheets for the Narwhal Tier and higher and this month they’re about Shame Spirals! Before I knew what a Shame Spiral was, I just called it “spiraling”. Spiraling happens…

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mental health challenge

May Mental Health Challenge

Happy May my loves! May is Mental Health Awareness Month and the main theme this year is “You are not alone.” As I talked about in my Anxiety Workbook: Breathe, I grew up feeling like…

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What is the Behavior Chain Analysis?

The Chain Analysis of Problem Behavior, or Behavior Chain Analysis, is an exercise in DBT (dialectical behavior therapy) that we can use to analyze our problematic behavior by looking at what caused it and then…

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What Are Your Core Needs?

Your core is the essential, most important part of who you are and it’s important that you nourish that part. So often we put ourselves on autopilot in our day-to-day. Sleep. Eat. Work/School. Rinse and…

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