On Point Practice

11/06/2025

11/04/2025

It’s not uncommon for founders and leaders in the thick of it to admit that emotional regulation isn’t top of mind. For many, focusing on self regulation feels like a luxury or something to get to after the fires are put out.

But the truth is: emotional regulation is strategy. It’s a non-negotiable skill for anyone leading people. Because the way you show up doesn’t just set the tone, it has ripple effects that can directly impact your company’s well-being.

So, if you’ve been:
→ Short with your people or "losing your cool"
→ Feeling constantly “on edge”
→ Or stuck in that cycle of always putting out fires

Here's 3 regulation tips will help you pause, re-center, and respond from a more grounded place.

10/31/2025

Paced breathing: The practice of breathing at a slower pace, where our exhale is purposefully longer than our inhale, helps to slow our heart rate and calm our stress response. It’s especially useful when emotions feel intense but can be practiced at anytime.

How to do it:
Breathe in slowly for 4 seconds.
Breathe out gently for 6 seconds.
Continue for 1–2 minutes or until you notice a shift in your body and the stress coming down.

Pro tip:
You can combine paced breathing with other dbt TIPP skills (like holding cold water to your face or progressive muscle relaxation).

Want to learn more about distress tolerance skills? Check out Distress Tolerance skills on The Skills Podcast: www.youtube.com/

10/24/2025

Shout out to all the Post-it notes out there... quietly reminding us we’re capable of big things… like stopping.

The STOP skill is exactly what it sounds like: pausing before you make things worse. Simple in theory, wildly challenging in practice.

If you’re new to the STOP skill, try it when things are going well.
Pause mid-laughter, mid-sunset, mid-bite of something you love.
Notice the moment. Let yourself feel it fully and then, carry on (ideally, mindfully).

That’s how we strengthen the pause muscle, so when we need it most, we know we can call on it, in the moment.

Curious to learn more? Check out episode 5 of the skills podcast where we talk in depth about the STOP skill: www.youtube.com/

10/23/2025

Everyone has Wise Mind; the skill is learning how to recognize it and remembering to listen to it. The three states of mind is a tool we can use to help us identify when we're not in Wise Mind and then the question becomes, is there anything I can do, in this moment to help bring me closer to the synthesis of both emotion and reason.

Curious to learn more? Listen to episode 3 of the skills podcast @ https://www.youtube.com/

10/16/2025

The skill of non-judgmental stance is the skill of using descriptions in lieu of judgments. Judgments serve a function, are everywhere in our culture/language AND there are the judgments that negatively impact our mood and interfere with clear communication and those are the ones we want to unpack. Give it a try!

10/15/2025

One Mindfully - The skills of giving our full attention to one thing, in this moment. And yes, gajillion is definitely a word.

10/14/2025

Beginners mind in 60 seconds or less… here it is. Give it a go!

10/13/2025

Grounded leaders take things in before making a decision and know how to pause so they can choose the next step with intention vs. out of reactivity.

Effective leadership isn’t about speed; it’s about clarity. When a leader cultivates steadiness the team feels it and this can lead to a culture that moves with them in alignment.

Building our capacity to become more responsive and steady starts with cultivating a mindfulness practice. And the good news, there's many way to begin that practice.

In our latest podcast episode on we break down the "what and how" skills of mindfulness and offer practical - no fuss - ways to start dialing in our presence at any given moment.

Give it a listen & let us know what you think. Mindfulness episodes 3 & 4.

https://www.youtube.com/

07/15/2025

Fresh off the press, blog post 001: Why invest in your mental health? The Essentials of Therapy for Individuals, Leaders, and Relationships - is now live. Check it out at www.theonpointpractice.com/blog

If you’re considering therapy — as an individual, a couple, or a leader — know this: You don’t need to have it all figured out. You just need to be willing to begin.

Ready when you are. -The On Point Practice