Becky Oss LCSW

Becky Oss LCSW Cognitive Behavioral (CBT), Eclectic, Dialectic Behavior Therapy (DBT), Clinical Social Work/Therapist, DBT Skills Group, Clinical Supervision

02/28/2026

If "being in the moment" currently feels like just one more thing on your to-do list between "answer 40 emails" and "remember if I actually fed the dog," we need to talk.
​Most of us treat mindfulness like a luxury spa day we can't afford, when really, it’s just the art of not letting your brain time-travel to next Tuesday’s problems while you’re trying to eat a sandwich.
​Here are three ways to actually lower your cortisol without buying a Himalayan salt lamp:
​Stop "Multi-Tasking" (It’s a Lie anyway): Your brain doesn't actually do two things at once; it just glitches back and forth like a scratched DVD. Try doing one thing. Walk without a podcast. Eat without a screen. It feels illegal at first, but your nervous system will thank you.
​The "Right Now" Check-In: When the spiral starts, ask: Is there a problem in this exact second? Usually, the answer is no. The problem is 20 minutes ago or three days from now. Stay in the current second; it’s much quieter here.
​Narrate the Mundane: Sounds weird, works wonders. "I am washing a blue plate. The water is warm." It’s hard for your brain to freak out about your mortgage when you’re giving a play-by-play of the dishes.
​

Is it possible to master your emotions? Short answer: Yes. Long answer: It takes the right skills.​If you’re tired of fe...
02/26/2026

Is it possible to master your emotions? Short answer: Yes. Long answer: It takes the right skills.
​If you’re tired of feeling overwhelmed, it’s time to shift from reacting to responding. Our practice helps you master:
✅ Mindfulness
✅ Distress Tolerance
✅ Interpersonal Effectiveness
✅ Emotional Regulation
​Stop letting your emotions run the show. Let’s build a foundation that helps you communicate effectively and stay present, even when things get difficult.

You analyzing a “k” text for 45 minutes?Not drama.Your nervous system scanning for threat.Rehearsing conversations?Tryin...
02/23/2026

You analyzing a “k” text for 45 minutes?

Not drama.

Your nervous system scanning for threat.

Rehearsing conversations?

Trying to prevent rejection.

Feeling wiped after small interactions?

Your system never fully relaxed.

This isn’t weakness.

It’s patterning.

And patterns can be retrained.

The problem isn’t that you’re sensitive.

It’s that no one taught you regulation skills when you needed them.

That’s what my 18-week emotional skills program is built for:

• Identifying primary vs secondary emotions

• “Name it to tame it” in real time

• Setting boundaries without spiraling

• Building tolerance for discomfort without shutting down

You don’t need to toughen up.

You need tools.

Save this if it hit.

Then check the link in my bio when you’re ready.

02/21/2026

Stress is just your body’s way of saying "Check the locks." 🔒
​We’ve all been there: You’re snapping at your toaster, your eye has a permanent twitch, and your "to-do" list feels more like a "how-is-this-humanly-possible list."
​Most of us call that stress. But if you look a little closer, it’s often just a boundary issue in a fancy trench coat.
​If you say "yes" to every favor, "sure" to every late-night Slack message, and "it’s fine" to things that are definitely not fine, your nervous system is going to pull the fire alarm eventually. Stress isn't always about having too much to do; it’s often about having too few "no’s" in your vocabulary.
​Setting a boundary isn't being "mean" it’s just house rules for your own sanity.
​The "Is it Stress or a Boundary Issue?" Checklist:
​The Resentment Spiral: Do you feel annoyed when people ask you for things you technically have time for?
​The Over-Explainer: Do you spend 20 minutes drafting a text to cancel plans?
​The Human Doormat: Do you feel like everyone’s "emergency" is somehow your responsibility?
​If you’re tired of the "I’m fine" facade and want to actually protect your peace, let's chat. Sometimes, the best way to lower your cortisol is to raise your standards for how people access your energy.
​Click the link in my bio to see how we can start building those fences together.

02/20/2026

Take an emotional break
We do for the cognitive and physical parts of us.
Even if its for a few seconds or longer.
How to find what guves you a break?
Learn more

02/19/2026

Taking care of your mental health isn't a luxury, it's maintenance. We don't wait until our cars break down completely before getting an oil change. We don't wait until our teeth are falling out before brushing. Yet somehow, we convince ourselves that addressing our mental well-being can wait until we're in crisis.
Small, regular investments in your mental health today prevent the emergency repairs of tomorrow. A therapy session now, a mindfulness practice, setting boundaries, or simply acknowledging your emotions, these aren't indulgences, they're necessities.

The truth? The best time to start caring for your mental health was years ago. The second best time is today.

02/19/2026

We love therapy. We need therapy.

But let’s be real, hearing skills once a week in a 50-minute session doesn’t automatically mean you’ll use them when life gets messy.

That’s why habit-building, daily practice, and real-life application matter just as much as the insight you get in session.

Otherwise? You’re basically collecting self-help quotes in your brain that never make it to your life.

💡 Want tools you can actually use when you need them most?

You don’t need to be tougher you need better boundaries.Boundaries aren’t walls, they’re instructions for how to love an...
02/18/2026

You don’t need to be tougher you need better boundaries.

Boundaries aren’t walls, they’re instructions for how to love and respect each other.

Let's build boundaries that feel kind, confident, and sustainable.

✨ Learn how to stop overexplaining and start protecting your peace.

02/17/2026

😣 Ever feel like your brain just won’t shut off?
You’ve got a to-do list, people pulling at your energy, and stress piling up so high you can’t even think straight.

When stress takes over, you might:
🔄 Replay problems in your head over and over
💨 Rush through the day on autopilot
😔 Lose motivation or interest in things you enjoy

It’s not just “in your head.” Stress affects your body, your focus, and your mood big time.
But here’s the good news… there are ways to stop that spiral and feel in control again.



02/16/2026

Ever feel like your emotions are all over the place?
Here’s your secret weapon: “Name it to tame it.”
Yeah, it’s a real thing. And it works.

When you say what you’re feeling, your brain stops freaking out and starts figuring it out.
Try it:

“I’m not just moody. I’m anxious because I’ve got too much on my plate.”

“I’m not just mad. I feel hurt and left out.”

Naming it = calming it.
Try it next time you’re spiraling. Your future self will thank you.

02/15/2026

Can we normalize saying "I'm emotionally exhausted" without someone immediately suggesting a bubble bath and a face mask? 🛁

Don't get me wrong self-care is great. But sometimes stress runs deeper than what a scented candle can fix (though we support the candles too).

If you're feeling:
• Overwhelmed by everything and nothing at the same time
• Like you're going through the motions on autopilot
• Emotionally spent before your day even starts
• Guilty for not being able to "handle it all"

Here's your permission slip: You're allowed to not be okay. And you're allowed to ask for help.

Therapy is where you stop pretending you have it all together and start actually getting it together. No judgment. No pressure. Just real conversations with someone who's trained to help you untangle the mess.

Because you deserve more than just surviving.

Ready to feel like yourself again? Let's talk.

08/02/2025

Contact me to Enroll, most insurances reimburse, ask for specifics. In-person group in Helena

Address

1804 11th Avenue
Helena, MT
59601

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 7pm

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