Becky Oss LCSW

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

Ever feel like your emotions are running the show? Calm one minute, overwhelmed the next?You're not broken, you just hav...
08/24/2026

Ever feel like your emotions are running the show? Calm one minute, overwhelmed the next?
You're not broken, you just haven't built the skills yet.

Mindfulness — stay present & respond, not react.
Distress Tolerance — navigate tough moments without making them worse.
Interpersonal Effectiveness — say NO with confidence & build healthier relationships.
Emotional Regulation — manage emotions before they manage you.
You don't have to stay stuck. Small changes = big transformation.
Individual therapy is where these skills stop being ideas and become tools that actually fit your life, your triggers, your relationships, your pace.
Ready to build skills that actually work?

08/21/2026

Everyday moments call for skills, not willpower.
You don't need a crisis to use skills, you need them in the grocery store line, the group text that's spiraling, the meeting that just went sideways.
That's the difference between white-knuckling through a hard moment and actually having a tool for it.
Individual therapy is where we build your specific toolkit, not generic tips, but the skills that fit your triggers, your patterns, your life. If any of this resonated, that's usually a sign it's worth exploring further.

08/19/2026

"No" is a complete sentence. But most of us were never taught how to say it.
Boundaries aren't walls, they're the terms that let you stay close to people without losing yourself in the process. If you're exhausted from over-explaining, over-giving, or over-functioning for everyone else's comfort, this is your reminder: you're allowed to protect your energy without protecting everyone from your "no."
Save this for the next time guilt tries to talk you out of a boundary. ♥️

You're not broken for feeling torn between your head and your heart. You're just missing the third option.Most people bo...
08/14/2026

You're not broken for feeling torn between your head and your heart. You're just missing the third option.

Most people bounce between two extremes Emotion Mind, where feelings drive every decision, and Reasonable Mind, where logic overrides everything else, even when it costs you connection. Neither one, alone, tends to hold up under pressure.

Wise Mind is the skill of holding both at once. Not suppressing the anger, acknowledging it, and still choosing not to act on it destructively. It's not something you're born with. It's trained.

💬 Which one do you default to Emotion Mind or Reasonable Mind?


08/12/2026

You don't need to be in crisis to deserve support.

So many people wait until things fall apart before they let themselves ask for help, as if therapy is only for the worst days. But the people who make the most progress are often the ones who show up consistently, good days and bad, because they're building a skill, not just managing a crisis.

Therapy isn't a fire extinguisher. It's a practice.

Opposite Action isn't about faking happiness it's a DBT skill.When sadness says isolate, anxiety says avoid, or anger sa...
08/10/2026

Opposite Action isn't about faking happiness it's a DBT skill.

When sadness says isolate, anxiety says avoid, or anger says lash out those urges make sense. But sometimes acting on them keeps us stuck in the feeling we're trying to escape.

The skill: notice the urge, then do the opposite anyway. Get up. Open the blinds. Send the text. Behavior leads, feeling follows.


08/09/2026

Ever feel torn between what you feel and what you know you should do?

That's the tug-of-war between Emotion Mind and Reasonable Mind. Wise Mind is the third option, the place where your feelings & your logic meet. It's not about ignoring your emotions or overriding them with pure reason. It's the intuitive middle ground where you can feel what you feel and still make a grounded decision.

Wise Mind is one of the core skills we build in the DBT Skills group this fall, learning to access it isn't just a concept, it's a practice.

07/30/2026

There’s a common myth that therapy is only for when life feels unmanageable. But working on yourself when you’re not in survival mode is actually where some of the deepest growth happens. When your brain isn't in fight-or-flight, you have the bandwidth to build tools that last.

Boundaries aren't punishments. They're clarity.You don't need to explain one more than twice. If someone needs you to ke...
07/27/2026

Boundaries aren't punishments. They're clarity.

You don't need to explain one more than twice. If someone needs you to keep justifying it, that's not confusion that's control.

A good boundary doesn't end a relationship. It's often what lets it keep going, with more honesty and less resentment.

If this is something you've been working on, you're not alone in it.

Boundaries get such a bad rap.People hear the word and think "wall," "punishment," "someone being difficult." But a boun...
07/24/2026

Boundaries get such a bad rap.
People hear the word and think "wall," "punishment," "someone being difficult." But a boundary is just information it's you telling someone how to be in relationship with you.
Here's the part that trips people up: you don't owe endless explanation for a boundary to be valid. Say it clearly, say it once, maybe twice if there's genuine confusion. After that, if someone keeps pushing for more, more reasons, more justification, more convincing, that's not because they don't understand. It's because they're hoping you'll talk yourself out of it.
You won't always be understood right away. That's okay. Clarity isn't cruelty.

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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