Conflicted About Conflict?
Are you opposed to engaging in conflict in your interpersonal relationships? Do you buy into the narrative that “healthy relationships”...
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birkhold3
May 31, 20234 min read
The "Poor Baby" Technique: Instant Relationship Relief!
When I was in my master’s program studying marriage and family therapy, I had a wonderful supervisor who taught me the #1 tip that I...
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birkhold3
Mar 1, 20234 min read
Reciprocity in Relationships
Reciprocity: mutual dependence, action, or influence; a mutual exchange of privilege. Reciprocity in relationships is an idea that comes...
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birkhold3
Jan 31, 20234 min read
Opposite to Emotion Action
Opposite to emotion action is an Emotion Regulation skill from Dialectical Behavioral Therapy. Emotion Regulation is a module that stresses
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birkhold3
Dec 1, 20226 min read
Holiday Guilt
‘Tis the season to feel… guilty? Although the holidays are often associated with joy, many of us feel complex feelings around the holiday...
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birkhold3
Oct 25, 20226 min read
From Dread to DEAR MAN!
One of the most frequent DBT skills I find myself teaching in individual therapy is DEAR MAN. This skill comes from the Interpersonal...
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birkhold3
Jul 21, 20224 min read
Infidelity Recovery
One of the most difficult events that can happen in a relationship is infidelity. Relational safety is leveled to a 0 after an affair,...
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birkhold3
May 31, 20223 min read
Ending Therapy
As a therapist, my main goal for my clients is that they feel relief in their lives and are better able to cope and understand...
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birkhold3
May 4, 20225 min read
5 of the Most Common Cognitive Distortions I See in Therapy
Cognitive distortions are inaccurate thoughts that influence the ways we see ourselves, others, and the world around us, and ultimately...
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birkhold3
Apr 6, 20225 min read
The 5 Basic Emotions Explained!
Easy guide to the 5 basic emotions.
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birkhold3
Mar 1, 20223 min read
Cultivating Gratitude
You’ve probably already heard the suggestion of keeping a gratitude journal to improve your mental health. Science backs the idea- we are ha
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birkhold3
Jan 24, 20224 min read
Radical Acceptance: An Alternative to Forgiveness
Are you finding yourself holding onto something unforgivable that someone else has done? Almost all of us have these moments throughout...
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birkhold3
Dec 16, 20213 min read
The Gift of a Generous Interpretation
In the spirit of the holidays and gift-giving, I’d like to explain why the gift of a generous interpretation is a wonderful gift to give...
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birkhold3
Nov 22, 20214 min read
Self Compassion 101
Have you ever been told you need to be easier on yourself? Or that you hold yourself to impossible standards? Many of us do!
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birkhold3
Oct 26, 20215 min read
Holiday Anxiety Prep!
The holidays are quickly approaching and if the idea of spending extended time with loved ones ever gives you anxiety, you are not alone.
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birkhold3
Sep 29, 20213 min read
Family Therapy: How Can It Help and How Can I Prepare?!
Hesitation over starting family therapy is COMMON and normal. It is scary, but also very brave, to seek to change a family dynamic
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