The Known Well Blog

Using DBT skills for anxiety is a strong option for reducing worry, fear and panic.

Square breathing is a simple way to relax and focus better.

Learning to calm a traumatized nervous system is a key part of healing trauma. Learn about nervous system dysregulation and how Cognitive Behavioral Therapy (CBT) can be used in trauma treatment.

Using meta-communication is a powerful way to improve your relationship. Learn what meta-communication is and how to use it in your conversations.

More people are going to therapy than ever before and finding it a helpful tool for handling life, relationships and more. Learn why more people are going to therapy and what they think is helpful. It can make a big difference.

The container exercise is a helpful tool to use when your feelings are too intense or overwhelming to deal with in the present moment. Learn what it is, when to use it and how to do it.

Strong emotions can sometimes feel unmanageable. Emotional regulation skills can help you understand your feelings and choose how to respond rather than react. Learn what emotion regulation is and the skills that help you to manage intense feelings without reacting in unhealthy ways.

The end of a relationship can be hard to get through. Healing is not neat, and the process can take longer than expected. Learn what healing looks like, what reactions are normal and what helps move through it.

Most people know how to be kind to a friend who is struggling. The harder skill is offering that same kindness to yourself, especially after a mistake, failure, or painful experience. Self compassion is the practice of meeting yourself with care when life is difficult. It does not mean pretending everything is fine. It means responding to pain with honesty instead of harsh self-attack or criticism. Self compassion often begins with a pause instead of a judgment. What self co

As a follow up to the post “What is a Boundary: The Answers You Need to Know”. here are boundary exercises to help you identify and express your personal boundaries. Practicing these exercises before you need them in real time can increase your success. Self-Awareness Exercises These exercises aim to help you identify the boundaries that matter to you. 1. The Energy Check Exercise Taking inventory can shed light on your experience and help you gain insight into your boun

Loneliness is a big problem today. It's about the feeling of not belonging. During Social Wellness Month, we can all work to do a better job of connecting with other people and decreasing loneliness..

Closeness is often built when you do daily things to improve your relationship. It’s not necessarily built on dramatic romantic experiences. Little things are easier to keep going and add up overtime. When relationship therapists look at what’s most significant in a satisfying long-term relationship, this is a main theme. What Exactly is a “Bid” A “bid for connection” comes from the research of relationship researcher and author John Gottman. It is the act of reaching out t

Have you ever agonized over whether you should say yes or no to an invitation, a favor or a request? It can be difficult to know how to make a hard decision. This is especially true when it comes to balancing your personal relationships and boundaries. Depending on your attachment style, you might be more likely to say “yes” or “no”. Both choices can cost you, so how can you choose what’s best? The Cost of Your Yes Too often people cave to a request for the wrong reasons

Before you can address how to heal your attachment style, you need to know what attachment means. It’s not just whether you like a person. Instead, it is more about how and how much we trust each other.

June is recognized as National PTSD Awareness Month. It’s a time dedicated to increasing understanding about post-traumatic stress disorder (PTSD), reducing stigma and encouraging support for those impacted. While the word trauma is a bit of a buzz word these days, there is still a lot of misunderstanding about what PTSD is and how it affects people. Defining Post-Traumatic Stress Disorder PTSD, or Post-Traumatic Stress Disorder, is a mental health condition that can devel

The word “boundary” has become a popular buzzword lately. You may have even heard of it referred to as “weaponized therapy speak”. There is a lot of misinformation around what is a boundary. This is really unfortunate. Because, truthfully, learning how to set healthy boundaries can be life changing. Defining Boundaries (Especially Your Own) To answer the question, “what is a boundary”, let’s look at the simple definition. The term boundary simply means marking off your ter

Did you know that May is Mental Health Month? It is a special time where we can focus on learning more about mental health, reducing stigma, and assessing our own emotional needs. How cool is that?! This mental health reminder is the perfect time to check-in with ourselves and others about some really important topics. Of course, our mental health is important all year long, but this month on the calendar serves as a reminder that taking care of our emotional and psychologi

When is the last time you really danced? Not just a toe-tap, but a full-body dance. Most adults don’t make time for consistent dancing. It might seem silly to prioritize it when life gets so serious. And yet, you should. There are so many reasons to dance. Dancing doesn’t have to be about mastery. You don’t need to become a Rockette or a prima ballerina. What you need is joyful movement. There are so many reasons why. (Note: Always consult your healthcare provider before s

We intentionally chose the name Known Well Counseling because we believe that being seen for who you truly are can be a transformative experience. This isn’t just a nice sentiment. Being known allows you to heal and, eventually, grow. But why is that? The answers range from philosophical to biological. More importantly, many people have found it to be a key part of their healing process. Maybe you will find it essential too! It is never a bad time to start therapy and begin

When you’re investing time, energy and money into therapy, it’s natural to ask: does therapy work? It’s a question many people quietly ask themselves. Progress is hard to see in the moment, especially because change happens gradually over time. As normal as it is to question, seeing progress can be a big motivator. If you are wondering whether therapy is worth it, take a look at these ways to mark personal growth and healing. Your First Line of Defense Therapy is widely