Resources & Articles
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The Art of Listening: How Active Listening Transforms Relationships
Think about the last time you felt truly heard. Not just tolerated while you talked or nodded at while someone waited for their turn, but actually heard and genuinely felt like the other person had received what you said? How long ago was that? And more importantly, how often do you offer that to…
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How to Calm Down When You’re Activated: Emotional Regulation Tools That Actually Work
A few weeks ago I wrote about why we react the way we do when we are triggered and briefly explained how we can move out our window of tolerance into hyperarousal or hypo-arousal when we are activated. Today we’re getting practical, because understanding why we get activated is only half the equation. The…
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Why Do I React That Way? Understanding Your Emotional Triggers in a Polarized World
You scroll past a headline and your chest tightens. Someone at dinner says something you disagree with and you feel your jaw clench. Or maybe it’s the opposite; you go quiet, feel yourself go numb, and check out of a conversation you know matters to you. Sound familiar? You’re Not Overreacting, You’re Wired This…
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You Don’t Have to White-Knuckle It: Why Asking for Help Is the Bravest Thing You Can Do
My kids have been on a space kick lately. Ever since the Artemis II launch captured their imaginations, we’ve been watching everything we can find about space travel. Recently we sat down together to watch Apollo 13, and there’s a scene near the end that I haven’t been able to stop thinking about. If…
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Both/And: Moving From Black-And-White Thinking Toward Integration
Last week, my colleague Maggie wrote about the paralysis that can come from trying to hold all that is happening in our world. Her post got me thinking about something that often underlies that paralysis: the way our minds, when under stress, tend to sort the world into two neat piles. Good and bad.…
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Why Therapy Takes Time (and why that’s a good thing)
A few weeks ago, Maggie and I returned to our alma matter to share how a specific course had influenced our training and continued to impact our clinical work. We reconnected with former professors and classmates, as well as new new students who were just beginning the same journey we had once been on.…
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Healing in the Upside Down: What Stranger Things Reveals About Trauma and Growth
As a therapist, I was surprised by how deeply Stranger Things mirrors the real-life healing process, showing how trauma, relationships, and self-acceptance shape our ability to grow. But before you go any further, if you haven’t watched the final season of Stranger Things yet, you may want to skip this post until you’ve wrapped…
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The Problem with “New Year, New You!”
Every January, the phrase “New Year, New You” floods social media, advertisements, and conversations. It embraces the idea of starting with a clean slate and beckons a chance to reinvent oneself. It sounds inspiring, and while I do think that there is some wisdom in new beginnings, I think it’s important to recognize that…
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Five Ways to Ground Yourself When You Feel Overwhelmed
These small practices can help bring you back into the present moment and help you feel your body and physical surroundings. In turn you feel calmer and gain access to the ability to respond more intentionally to whatever is going on in the moment. Then, later with your therapist or when the situational context…
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What to Expect in Your First Therapy Session
Starting therapy can feel like stepping into the unknown, especially if it’s your first time. Whether you’re meeting with a therapist online or in person, it’s completely normal to feel a mix of curiosity, nervousness, and hope. At Ampersand Counseling Collective we know that even taking the first step to schedule an appointment can…
