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@BEALTTHERAPY

Ever feel like your anxiety goes from 0 to 100 out of nowhere? 🤯 It usually doesn’t—we just miss the warning signs along the way. That’s where SUDs (Subjective Units of Distress) comes in. It’s a 0-10 scale used to measure
Ever feel like your anxiety goes from 0 to 100 out of nowhere? 🤯 It usually doesn’t—we just miss the warning signs along the way. That’s where SUDs (Subjective Units of Distress) comes in. It’s a 0-10 scale used to measure how intense your anxiety, anger, or distress is in any given moment. Recognizing your SUDs score matters because: • You catch the simmer before the boil: It’s way easier to calm down at a 4 than a 9. • It removes the judgment: “I’m at an 8 right now” feels a lot more manageable than “I’m losing my mind.” • It matches the tool to the vibe: Example- A level 3 might just need a cup of tea, but a level 8 needs deep breathing or a change of environment. Next time you feel overwhelmed, pause and ask: What’s my number right now? 🌡️ #SUDsScale #EmotionRegulation #selfawareness #SelfCareMatters #BeAltTherapy
It’s incredibly easy to get caught up staring at the thorns. We focus on the sharp edges, the minor inconveniences, and the things that sting, until we’re totally blind to the beauty right in front of us. Awareness is the first step. Whe
It’s incredibly easy to get caught up staring at the thorns. We focus on the sharp edges, the minor inconveniences, and the things that sting, until we’re totally blind to the beauty right in front of us. Awareness is the first step. When you catch yourself fixating on the “thorns” of a situation, take a breath and intentionally redirect your gaze. Next time you identify a thorn, challenge yourself to find two roses that are still blooming. The thorns don’t disappear, but they don’t have to be the whole story. What are your roses today? #Mindfulness #perspectiveShift #GratitudePractice #bealttherapy
By mindfully shifting our energy away from external factors (outer circle) and focusing on our own choices, we can reduce feelings of helplessness and frustration and prevent emotional burnout. Practicing that mindfulness fosters a sense of agency, a
By mindfully shifting our energy away from external factors (outer circle) and focusing on our own choices, we can reduce feelings of helplessness and frustration and prevent emotional burnout. Practicing that mindfulness fosters a sense of agency, allowing us to remain grounded and productive even when the world around is feels chaotic. •Think of mental energy as a battery. Spending it on someone else’s bad mood is like leaving the lights on in an empty room—it serves no one and leaves us drained. •When stressed, ask yourself: “Is this something I can actually change right now?” If the answer is no, it belongs in the outer circle. #preserveyourenergy #dowhatyouCAN #bealttherapy #mindfulness #dowhatisbestforYOU
While soft music has its place, therapeutic healing isn’t one size fits all. If screaming lyrics and heavy music make you feel seen, safe, and understood, that IS your calm. Trust your ears not just the textbook; sometimes we need music that ma
While soft music has its place, therapeutic healing isn’t one size fits all. If screaming lyrics and heavy music make you feel seen, safe, and understood, that IS your calm. Trust your ears not just the textbook; sometimes we need music that matches the chaos inside before we can find the quiet. #authenticself #screamomusic #healingsound #bealttherapy #bealternativebeyou
The 5-4-3-2-1 technique is designed to pull you out of a state of anxiety, panic, or “spinning” thoughts and back into the present moment. It works by forcing your brain to switch from internal distress to external observation. Quick Ti
The 5-4-3-2-1 technique is designed to pull you out of a state of anxiety, panic, or “spinning” thoughts and back into the present moment. It works by forcing your brain to switch from internal distress to external observation. Quick Tips: • Slow Down: Don’t rush through the list like a chore. Spend a few seconds truly “experiencing” each item. • Say it Out Loud: If you’re alone, speaking the items aloud can provide an extra layer of grounding. • Carry a “Grounding Object”: If you struggle with the smell or taste steps, keeping a piece of gum or a scented lip balm nearby can help .#GroundingTechnique #bealttherapy #AnxietyRelief #SelfCare #Mindfulness
When unexpected challenges arise, our capacity to manage everything naturally shifts. In these moments, it’s okay to pause and reassess your priorities. We can’t always give 100%, and honestly, doing the bare minimum is a form of self-car
When unexpected challenges arise, our capacity to manage everything naturally shifts. In these moments, it’s okay to pause and reassess your priorities. We can’t always give 100%, and honestly, doing the bare minimum is a form of self-care. These seasons are transient; once the dust settles, you can find your rhythm again. It’s okay to not be okay #ImNotOkayMCRthrowback #RestIsProductive #SelfCompassion #VulnerabilityIsStrength #BeAltTherapy
Well-intentioned New Year’s resolutions and trends often do more harm than good for our long-term mental health. The pressure to “optimize” or “transform” ourselves after the holidays can set us up for a frustrating cycl
Well-intentioned New Year’s resolutions and trends often do more harm than good for our long-term mental health. The pressure to “optimize” or “transform” ourselves after the holidays can set us up for a frustrating cycle of shame, anxiety, and burnout. This year, I encourage you to pause. Instead of chasing a “new you,” focus on sustainable, gentle practices that honor your current mental and physical state. Small, consistent acts of self-care are far more powerful than drastic changes fueled by shame. #BeAltTherapy #HealthyHabits #IntuitiveEating #SustainableWellness #AntiDietCulture
We’ve all been there: the Sunday night anxiety kicks in, we stay up too late scrolling, and Monday morning feels like an uphill battle. But science shows that the best way to “beat the blues” isn’t more caffeine—it&rsquo
We’ve all been there: the Sunday night anxiety kicks in, we stay up too late scrolling, and Monday morning feels like an uphill battle. But science shows that the best way to “beat the blues” isn’t more caffeine—it’s more sleep. Sleep isn’t just “downtime” for your body; it’s an active recovery phase for your brain. #MentalHealth #SleepHygiene #MondayMotivation #WellnessTips #bealttherapy
The more statements you agree with, the more likely you are to have good self worth. If you found that you don't agree with most statements, its ok! Building self esteem takes practice and definitely something you can cultivate! #SelfEsteemBuilding #
The more statements you agree with, the more likely you are to have good self worth. If you found that you don't agree with most statements, its ok! Building self esteem takes practice and definitely something you can cultivate! #SelfEsteemBuilding #PracticeMakesProgress #TakeAction #StartToday #PositiveSelfTalk #BuildYourselfUp #Itsoktostruggle #Bealttherapy
The act of making an assumption, even if it is correct sends a potentially harmful message that people have to look a certain way to demonstrate the gender that they are or are not. Using someone’s correct personal pronouns is a way to respect
The act of making an assumption, even if it is correct sends a potentially harmful message that people have to look a certain way to demonstrate the gender that they are or are not. Using someone’s correct personal pronouns is a way to respect them and create an inclusive environment. Resource: @pronounorg is a great resource to help you gain more understanding. #weallbelong #pronounsmatter #bealttherapy
Ever feel like your anxiety goes from 0 to 100 out of nowhere? 🤯 It usually doesn’t—we just miss the warning signs along the way. That’s where SUDs (Subjective Units of Distress) comes in. It’s a 0-10 scale used to measure It’s incredibly easy to get caught up staring at the thorns. We focus on the sharp edges, the minor inconveniences, and the things that sting, until we’re totally blind to the beauty right in front of us. Awareness is the first step. Whe By mindfully shifting our energy away from external factors (outer circle) and focusing on our own choices, we can reduce feelings of helplessness and frustration and prevent emotional burnout. Practicing that mindfulness fosters a sense of agency, a While soft music has its place, therapeutic healing isn’t one size fits all. If screaming lyrics and heavy music make you feel seen, safe, and understood, that IS your calm. Trust your ears not just the textbook; sometimes we need music that ma The 5-4-3-2-1 technique is designed to pull you out of a state of anxiety, panic, or “spinning” thoughts and back into the present moment. It works by forcing your brain to switch from internal distress to external observation. Quick Ti When unexpected challenges arise, our capacity to manage everything naturally shifts. In these moments, it’s okay to pause and reassess your priorities. We can’t always give 100%, and honestly, doing the bare minimum is a form of self-car Well-intentioned New Year’s resolutions and trends often do more harm than good for our long-term mental health. The pressure to “optimize” or “transform” ourselves after the holidays can set us up for a frustrating cycl We’ve all been there: the Sunday night anxiety kicks in, we stay up too late scrolling, and Monday morning feels like an uphill battle. But science shows that the best way to “beat the blues” isn’t more caffeine—it&rsquo The more statements you agree with, the more likely you are to have good self worth. If you found that you don't agree with most statements, its ok! Building self esteem takes practice and definitely something you can cultivate! #SelfEsteemBuilding # The act of making an assumption, even if it is correct sends a potentially harmful message that people have to look a certain way to demonstrate the gender that they are or are not. Using someone’s correct personal pronouns is a way to respect