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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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Dive deeper: use these self-reflections instead of resolutions
Engage with these 20 self-reflection questions for deeper awareness to know your true self beyond yearly goals & resolutions.
Jan 12, 20247 min read
How to not suck at apologizing
Learn to use the acronym SORRY to apologize in a specific way. Understand what to avoid so your apology repairs the hurt & builds connection
Oct 30, 20238 min read
9 Ways to Make Friends as an Adult
Making adult friends is surprisingly hard. Consider these 9 ways to find & connect with people so you can start building new friendships.
Aug 31, 20239 min read
Assert yourself: How to speak up about your needs
Learn ways to express your wants, needs & preferences without causing to conflict. Try this communication formula and assertive strategies.
May 16, 20239 min read
11 Holiday Permissions to Give Yourself
The closer the holidays draw, the higher the stress and worry. As you navigate holiday dynamics, give yourself these 11 permissions.
Nov 16, 20226 min read
Why it’s hard asking for help and how to get better at it
We need interconnection with others but it can feel so uncomfortable accepting care and help. Let's look at why it's hard and how to do it.
Feb 24, 20228 min read
Like yourself more: the power of self-validation
Validation is a human craving. We all want to matter. Since external validation isn't guaranteed, learning to self-validate is essential.
Oct 23, 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.
Jul 29, 20217 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.
Jun 22, 20214 min read
What does Borderline Personality Disorder look like?
The BPD criteria are explained in terms to help you better assess if this is something that applies to you or someone you care about.
May 21, 20219 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.
Feb 23, 20217 min read
Is my relationship healthy?
Take a few moments to reflect on these crucial elements that may be healthy (or not) in your connections with other people.
Oct 20, 20205 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 31, 202011 min read
Questions to ask before getting married or making a commitment (please!)
If you're thinking about making a long-term commitment, please save yourselves some heartache and dive into these questions. Please!
Jan 21, 20204 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.
Aug 13, 20198 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.
Jun 18, 20195 min read
What is my Love Language (and why does it matter?)
We each prefer to give and receive love in different ways. Learn more about your preferences so that your needs in relationships can be met.
Feb 12, 20195 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
Jan 22, 20197 min read
Does Your Relationship Need Help? Here's an app to help you.
One relationship app that I recommend frequently for strengthening & improving relationships is the Gottman Card Deck.
Nov 13, 201812 min read
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