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Heather M. McKenzie, Therapist
Online Counseling and Clinical Supervision
(919) 744-8335
I hope that you find the content here helpful! This blog is meant to provide ideas, tips, and insights and is not meant to replace a relationship with a therapist or to serve as medical advice for your specific needs.
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Aug 27, 20217 min read
How to get started with mindfulness
Mindfulness is an effort to have intentional awareness of what is going on inside of you at the present moment. But how do we do this?
Jul 29, 20217 min read
What is my attachment style?
Attachment Style refers to the way we perceive and connect with others. It’s at the root of all our interactions with people.
Jun 22, 20214 min read
Quick strategy for managing intense emotions - the STOP skill
Emotions dictate where our attention goes. The more intense an emotion gets, the more it narrows our focus. Use the STOP skill for control.
Apr 20, 20217 min read
6 Ways to Improve Self-esteem Without Therapy
You are the only person you'll for sure be with until you die, so the health of this relationship and your self-esteem is crucial.
Mar 23, 20217 min read
Why do we have emotions?
Emotions are crucial to our survival. But if we don't have great strategies for managing them, they can get us into a world of pain.
Feb 23, 20217 min read
What makes a person trustable? 11 traits to look for.
Trust is one of the scariest gifts we can give someone and trust is crucial for healthy connections. 11 qualities to determine trustability.
Jan 26, 20216 min read
What can I eat for better brain health?
Brain health impacts emotional health. Eating brain healthy foods can increase your mental clarity, emotional management, and overall health
Nov 3, 20207 min read
How to practice self-compassion (or “Would you say that to a friend?”)
Self-compassion is about the practice of treating yourself with kindness, just as you would treat a friend you cared about.
Sep 15, 20206 min read
How much do you really know about suicide?
Suicidal thoughts do not mean you are crazy or that you are broken.
Suicidal thoughts DO mean that you are human and that you are in pain.
Jun 7, 20205 min read
How to cope when the nation is in crisis
The U.S. is going through intense and emotional turbulence. There's no roadmap and this is new for all of us. Some tools to help you cope.
Apr 14, 20208 min read
Surviving Stay Home Orders with your Sanity Intact
There's no roadmap for what we're experiencing right now. Here are 19 strategies to help us emerge on the other side with our sanity intact.
Mar 31, 202011 min read
How a quarantine can impact your relationships and interactions (and what to do about it)
If you live with other people, you will be dealing with some unprecedented experiences in your environment over the next weeks and months.
Mar 10, 20206 min read
Your (understandable) anxiety about the Coronavirus COVID-19
Feeling overwhelmed about a novel pandemic killing people worldwide is perfectly fitting. But letting anxiety control or paralyze you is not
Oct 15, 20194 min read
Your brain needs a DOSE of happy chemicals (how you can do this)
Learn about how our brains work and the flexibility we have to change some ineffective patterns and states of being.
Aug 13, 20198 min read
What does it mean to “need better boundaries?” (and how to do it)
If you're wondering if you need some different boundaries, do a quick assessment for any feelings of resentment towards others.
Jun 18, 20195 min read
Validation: the secret superpower for improving your communication and relationships
Validation is a communication tool that lets another person know “I hear you.” When used correctly, it can completely shift the dynamic.
May 14, 20193 min read
Your thoughts are making you feel worse.
Our thoughts and perceptions of ourselves and our life situations have a huge impact on our daily experience.
Apr 9, 20191 min read
How stress can help you grow
Stress is a natural part of life. The key is managing it well. Try some strategies I discussed on this podcast with a colleague.
Mar 19, 20195 min read
Why you should be curious about Mindfulness and 5 easy ways to do it
Mindfulness is an approach that we can take towards our daily life to have intentional awareness of what we feel and think and how to react.
Jan 22, 20197 min read
How to make hard decisions (the Six Thinking Hats model)
Decision-making is hard, especially if there's possible risk or negative consequences. The Six Thinking Hats is a pragmatic tool to help you
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