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.
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.
Accessing The Space
Learn how to stop automatic reactions and access your freedom of choice using the 3C's (Catch, Challenge, Choose), the 4Q's, and the Circles of Control — practical CBT tools from a licensed therapist.
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.