Woman Reading in Bed

CREATING YOUR BALANCE

PRACTICES & SKILLS-BUILDING

 

Practices and tools for nervous system regulation and emotional health to resolve anxiety, depression, reactivity, relational distress. Derived from polyvagal-informed education, CBT, IFS, CFT, DBT, MSC, MBCT, ACT and more.

 

 

IMPROVE YOURSELF

 

PRACTICES & SKILLS-BUILDING

journal88.jpg

DAILY

EXERCISES

Daily emotional health practices are imperative - much like daily exercise for physical health.

Image by Drew Graham

STRESS-RESPONSE

TYPES

Identifying your 'stress-response' type is a crucial skill required for your emotional and relational health.

BALANCED BOUNDARIES

Boundaries provide self-protection and trust with yourself and others.

journal3.jpg

INNER

CONNECTING

Based on decades of clinical evidence, this form of Separation Therapy turns self-connection into a tangible activity

ACCEPTANCE

PRACTICE

The first step towards a healthy relationship with yourself, built on a solid foundation of honesty and self-trust.

SOOTHING

SYSTEM (CFT)

Practice CFT skills to build your Soothing System, for calm, connection, self-trust, and resilience. 

SELF-LOVE IS

ACTION

Adapted from The Five Love Languages®, discover ways to create an actualized, loving relationship with yourself.

GUIDED

MEDITATIONS

Choose from this selection to get started. An overview of the proven benefits of meditation are provided in this article.

Smiling Woman

EMOTIONAL

HEALTH SKILLS

We aren’t born knowing how to identify, understand and process our emotions. It's a skill we must learn and practice.

read.jpg

MINDFUL SELF-COMPASSION (MSC)

An evidence-based practice that increases motivation, goal-achievement and emotional health.

INNER CRITIC.jpg

INNER CRITIC

WORK

Gain awareness and learn to mentor your inner critical thoughts. This is profound and transformational work.

BREATHING

EXERCISES

Evidence-based breathing exercises that provide calm in the moment and with daily practice build your Soothing System.

 

PRACTICES TO USE AS NEEDED

PROCESS PAINFUL EMOTIONS, ANXIETY, AND FLASHBACKS

 

PROCESS PAINFUL EMOTIONS

Writing Practice

GROUNDING

STRESS & ANXIETY

Physical Practices

TRIGGER

SURFING

Mindful Practice

PROCESS PAINFUL EMOTIONS

Guided Meditation

CONSCIOUS

ANXIETY

Writing Practice

EMERGENCY EVACUATION PLAN

Physical Practice

LONELINESS

MEDITATION

Guided Meditation

CLEAR

ANXIETY & WORRY

Guided Meditation

NEGATIVE EMOTIONS

GROUNDING

Guided Meditation

 

 

IMPROVE RELATIONSHIPS

 

PRACTICES & SKILLS-BUILDING

ATTACHMENT

STYLE

Secure Attachment Style allows for the trusting, loving connection we all long for. 

AUTHENTIC

COMMUNICATION

Communicate with vulnerability and authenticity through unarguable truths.

BALANCED BOUNDARIES

Boundaries are an integral component to secure relationships.

OPENHEARTED LISTENING

Connect with curiosity and compassion, presence and calm.

POWER

STRUGGLES

From power-struggles to taking 100% responsibility (power) for your emotions, wants and limits.

EMOTIONAL HEALTH SKILLS

As humans, we connect emotionally. Without emotional health skills, relationships suffer. 

ESSENTIALS