Alternatives in Psychological Consultation, S.C.

02/02/2026

02/02/2026

Chronic shame is a hallmark of CPTSD. It whispers lies: “You’re broken. You’re too much. You’ll never be enough.”
In trauma recovery, reclaiming your story begins by rejecting the shame and labels that were never yours to carry.
You are not “too sensitive.” You are deeply attuned.
You are not “too emotional.” You are human.
You are not "broken." You've been injured.
Learn more about your symptoms and paths to recovery with the PTSD recovery book series: https://bit.ly/PTSDRecovery

01/31/2026

When we physically withdraw, lash out, engage in addictive behaviors or criticize ourselves, we are experiencing shame. Shame occurs when we feel challenged and identifying our triggers for shame can lead to an understanding of wounds. This understanding can break us from the toxic cycle of shame and create opportunities for connections with ourselves and others.

01/30/2026

01/28/2026

Trauma can shrink parts of the brain involved in memory and focus, and over-activate areas tied to stress. That’s why concentration, decision-making, or recalling details can feel harder than it should.

01/26/2026

💎 Coping Thoughts. 💎

💎 Here is a list of some coping thoughts that people have found helpful (McKay, Davis, & Fanning, 1997).
💎 Check the ones that are helpful to you and also create your own.
-------------------------------------------------------------
💎 “This situation won’t last forever.”

💎 “I’ve already been through many other painful experiences, and I’ve survived.”

💎 “This too shall pass.”

💎 “My feelings make me uncomfortable right now, but I can accept them.”

💎 “I can be anxious and still deal with the situation.”

💎 “I’m strong enough to handle what’s happening to me right now.”

💎 “This is an opportunity for me to learn how to cope with my fears.”

💎 “I can ride this out and not let it get to me.”

💎 “I can take all the time I need right now to let go and relax.”

💎 “I’ve survived other situations like this before, and I’ll survive this one too.”

💎 “My anxiety/fear/sadness won’t kill me; it just doesn’t feel good right now.”

💎 “These are just my feelings, and eventually they’ll go away.”

💎 “It’s okay to feel sad/anxious/afraid sometimes.”

💎 “My thoughts don’t control my life, I do.”

💎 “I can think different thoughts if I want to.”

💎 “I’m not in danger right now.”

💎 “So what?”

💎 “This situation sucks, but it’s only temporary.”

💎 “I’m strong and I can deal with this.”

-------------------------------------------

These help tolerate distressing situations by giving strength + motivation to endure hard experiences.

You can begin using them immediately.

Write your 5 favourite coping thoughts on an index card or a sticky note and keep it with you in your wallet or purse.

Or put your coping thoughts in conspicuous places where you can see them every day, like on your refrigerator or mirror.

The more you see your coping thoughts, the more quickly they will become part of your automatic thought process.

From :
The Dialectical Behavior Therapy Skills Workbook.
Practical DBT Exercises for Learning Mindfulness, Interpersonal
Effectiveness, Emotion Regulation & Distress Tolerance by

Matthew McKay, PH.D. • Jeffrey C.Wood , PSY.D. Jeffrey Brantley, MD . New Harbinger Publications. 2007.

01/22/2026

Small things like skipped meals, late replies, or constant over-scheduling are often overlooked.
In the rush of everyday life, it’s easy to get off track...
But when "getting off track" becomes your day-to-day, and neglecting your needs becomes routine, this might be signaling deeper issues.
Self-neglect isn't a conscious choice. It's usually a response to mental health challenges or emotional overload.
Our bodies and minds have been running on survival mode for too long.
We chalk it up to "life being busy," instead of realizing its signs we're struggling.

If this resonates with you, give yourself some grace.
And check in with your support network.
Remember prioritizing yourself isn’t selfish, it’s essential.