Struggling with procrastination and asking yourself, “Why didn’t I just do the thing?” You’re not lazy, there’s likely a deeper reason. DBT’s Missing Links Analysis helps uncover the real barriers behind inaction. This 4-step guide offers practical, compassionate strategies to shift from stuck to action, use curiosity over criticism to move forward with confidence, no shame, just smart solutions.

Learn how to reframe barriers and turn mental health struggles into powerful opportunities for growth. Drawing from Stoic philosophy and Dialectical Behaviour Therapy (DBT), we can explore shifting our mindset to transform life's obstacles into tools for resilience. Discover how often it is our response, not our circumstances that shapes our strength and leads us forward in life.

Explore how vulnerability builds genuine emotional connection in relationships and why over-giving, though often mistaken for love, can block true intimacy. Learn to move beyond fear, foster trust, and express emotional honesty. Discover the difference between being needed and being loved, and how embracing your true self can help you create lasting, balanced relationships.

Learn how to navigate tough conversations with empathy using the O.P.E.N. technique. This powerful, psychology-backed framework fosters trust, reduces defensiveness, and promotes honest dialogue. Perfect for workplace conflicts, friendships, partners, children or other conversations, discover how Optimism, Strategic Blame, Truth, and Nonjudgement can transform your communication.

Learn how Chain Analysis and the HALT technique from Dialectical Behavioural Therapy (DBT) can help you understand your emotional reactions, identify triggers, and prevent overwhelm. Discover why your intense responses often stem from deeper vulnerabilities, and gain practical tools to manage emotions, rebuild connection, and care for your mental wellbeing more effectively.

Explore why embracing neurodiversity matters through 9 powerful truths that will transform your understanding of the human brain. From Autism and ADHD to Dyslexia and OCD, discover how different neurotypes bring unique strengths. Learn how inclusive support, not correction, helps everyone thrive in workplaces, classrooms, and communities built for all minds.

Face life’s challenges with strength and compassion through Dialectical Behavioural Therapy (DBT). Discover how Radical Acceptance helps reduce emotional suffering. It is not about learning to like difficult challenges. Instead, letting go of what we can't change allows us to embrace reality with clarity and strength, shift our mindset, and reclaim our energy in order to take meaningful action.

Rejection Sensitivity Dysphoria (RSD) is a condition where even small rejections or criticism feel overwhelming, often causing physical symptoms like nausea or chest tightness. Common among people who are neurodivergent, especially with ADHD or Autism, RSD can lead to avoidance, shame, or outbursts. Learn the signs, how it differs from social anxiety, and effective ways to manage and heal.

Motivational Interviewing is an evidence-based, empathetic method for fostering real, lasting change. Learn how to support your loved ones battling depression, stress, and health challenges by validating their emotions and exploring past experiences. Discover practical strategies and effective techniques to connect, empower, and inspire growth through compassionate conversations.

Acute and chronic pain can challenge our lives and relationships. Learn to manage with strategies from the 3 P’s: Pacing, Prioritising and Planning. Break the boom-bust cycle, protect your energy, and work to improve how you manage. Discover how mindfulness, relaxation, gentle movement, CBT, and good sleep habits can support lasting wellbeing and resilience through your pain journey.

Master the skills to defeat the Four Horsemen of Communication; criticism, contempt, defensiveness, and stonewalling. Through effective communication you can build stronger, lasting relationships. Learn evidence-based strategies to transform conflict into collaboration, foster connection, improve communication at work, with family, friends, and partners. Team up to tackle problems, not each other.

Explore the Circle of Closeness—a powerful tool to help you understand emotional safety, trust, and healthy vulnerability in relationships. Learn how to map your social circles, set boundaries, and recognise who you feel safe being your true self with. Grounded in psychology, it offers insights into connection, masking, and the path to deeper, more supportive relationships.

Do you feel like you are drowning in your emotions? Or struggling with feelings like guilt, shame, anger, or fear? Learn how to recognise, assess, and manage your emotions with DBT. Emotional regulation is a tool to help identify feelings, and tell if emotions are justified and how to respond in ways that support your mental wellbeing without feeling overwhelmed.

Coercive control is a hidden form of abuse that chips away at confidence and autonomy. It's important to explore the warning signs across all of your relationships, romantic, family, friendships, and work. Investigating tools like the Duthie Power and Control Wheel and the inner cogs that turn the wheel can help you to recognise the patterns of power and reclaim your sense of safety and self.

Discover how schema therapy and clash cards help you recognise emotional triggers, break negative relationship patterns, and build stronger connections. Learn how you past, and childhood beliefs shape current adult behaviour. With knowledge find practical tools that can promote healing, communication, and help you build emotional safety in your relationships.

Relationships take effort, but they shouldn’t feel like a battle. Conflict is natural, but how we handle it determines if our relationship thrives. Research identifies four destructive behaviours that often predict relationship breakdown. Instead of treating disagreements as fights to be won, we can shift our focus to understanding each other. If arguments become about proving a point rather than building connection, we lose emotional closeness. Instead of seeing your partner as an adversary, we want to work as a team, prioritising "we before me”, approaching conflict with empathy and collaboration to build connection and strengthens our relationships.

Dialectical Behaviour Therapy (DBT) provides a structured and practical approach to better understanding and managing our emotions. Whether you're dealing with overwhelming feelings or striving for greater emotional resilience, DBT offers valuable tools to help you navigate your emotional world more effectively.

The key steps in DBT’s emotional regulation skills, include identifying emotions accurately, assessing whether they fit the facts, and determining if they are helpful in the moment, or in achieving long-term goals. Then we try to apply strategies like problem solving, opposite action or distress tolerance to manage our emotional well-being and build healthier relationships.

By developing emotional awareness and applying appropriate techniques, we can gain greater control over our emotional responses and enhance our quality of life.

Self-evaluation is a vital tool for understanding ourselves, shaping our identity, and fostering resilience. It involves reflecting on strengths and areas for growth, helping us maintain a balanced view of self-worth. When self-worth relies too heavily on one aspect, such as relationships, appearance, or career, we become vulnerable to setbacks in those areas. Tools like the Self-Evaluation Pie encourage a holistic approach by visualizing how we allocate time and energy across different areas of life, promoting balance and reducing the impact of challenges. By broadening our focus, diversifying our sources of self-worth, and building supportive networks, we can achieve a healthier, more resilient sense of self.

Have you ever noticed how being unwell can sometimes have unexpected benefits? You’re curled up in bed, someone brings you a warm bowl of chicken soup, and for a moment, the world slows down while your needs take priority. It’s comforting to be cared for, but for others, it can be unsettling to lose the independence they’re used to. The "Chicken Soup Theory" explores how vulnerability can sometimes lead to hidden rewards.

Dice Theory offers a creative way to challenge catastrophic thinking by encouraging us to envision multiple possible outcomes, akin to the sides of a die. By expanding our perspective beyond the worst-case scenario and exploring a spectrum of possibilities, this approach fosters cognitive flexibility, reduces anxiety, and builds resilience. Through steps like identifying catastrophic thoughts, brainstorming alternatives, and metaphorically rolling the dice, we can reframe rigid, negative narratives and cultivate a more balanced mindset.