From Fight Club to Team Mode: How to Win with OFNR
Turn conflict from win–lose battles into shared problem-solving with OFNR, a four-step skill from Nonviolent Communication. Learn where OFNR comes from, why focusing on observations, feelings, needs, and requests reduces defensiveness, and how to use “blocky” scripts, street-level language, and ideas for how to practice to improve effectiveness.
Values, Expectations, And Agreements: An Exercise For Bettering Any Relationship
A deep dive on how clarifying personal values can lead to breaking free of patterns that create resentment holding back healthy relationships, and a step-by-step exercise to improve nearly any relationship.
The Questions That Help You Find the Right Therapist
How to ask the right questions when interviewing a potential therapist to make sure you have the right fit to accomplish your goals.
The Green Bottle Model, an approach for equitable access to Mental Health
A 4-tiered model of financial privilege designed to help navigate the difficult conversations around therapy fees
Moving Mountains - How to actually get stuff done
Feeling overwhelmed by your to-do list? Learn a simple 4-step system to break big tasks into manageable actions, build momentum, and turn stress into steady progress — one stone at a time.
Let’s talk about Boundaries
Your psychological well-being is like a city-state—its survival and prosperity depend on the strength of its boundaries. Boundaries are not barriers; they are the carefully crafted walls that allow life to flourish within.
S.M.A.R.T. Goals
Learn about how SMART goals can help you accomplish more of what you want and improve the quality of your life
Some of my favorite quotes
Quotes stand out as crystalized moments of brilliance that transcend time and context. Here are some of my personal favorites to inspire you
My Framework of Therapy
A rough outline of concepts that scaffold my approach to therapy
Accessing The Space
How to be less reactive and improve your quality of life using behavioral therapy techniques
The Big List of Resources
This is a list of the resources, skills, tools, and frameworks that I use and regularly recommend during my sessions.
STOPP - a practical and tactical guide to improvement
A simple and effective tool from DBT for conflict and crisis management. This is a guide for how to use this acronym to improve the quality of your life.
Two Wolves
A tale of two wolves revisited - a therapeutic and trauma-informed expanded understanding of the classic Cherokee people’s wisdom story.
Understanding Your Anxious Brain
A 3 minute read on where anxiety comes from, why we have it, why we can’t get rid of it, and what to do about it.
How to Change
An integrative theory of how to change, informed by behavioral and somatic practices
What you should know about using insurance to pay for therapy
Therapy is really expensive, health insurance is confusing, and capitalism is frustrating
The Accordion
A quick exercise to recalibrate our somatic nervous system and get back into regulation. This can be especially useful when feeling overwhelmed, flooded, or out of control.