We teach you how to focus your awareness on the present moment without judgment. This foundational skill helps you “observe” and “describe” your thoughts and feelings rather than being swept away by them.

Life is full of painful situations that cannot be changed immediately. We provide you with crisis survival skills – like self-soothing and distraction – to help you tolerate distress without making the situation worse.

We work with you to understand the function of your emotions and how to change them when they are ineffective. You will learn to identify triggers, check the facts, and apply opposite action to reduce emotional suffering.

Relationships can be a major source of stress, but they are also vital for well-being. We teach you concrete scripts and strategies to ask for what you need, say no, and maintain your self-respect while keeping relationships healthy.

We help you navigate extreme thinking (black-and-white thinking) by finding the synthesis between opposites. This often involves accessing your “Wise Mind,” which balances your logical thoughts with your emotional experiences to make grounded decisions.