Anne Unterkoefler, LCSW

10/28/2026

10/26/2026

DBT Skills. Emotion regulation Module.
Our emotional world is far more complex than we often realise.

What we feel in any given moment is rarely just one emotion — it’s usually a blend shaped by context, memories, and internal triggers.

As humans, we experience a few core emotions.

When these combine, they create more nuanced, layered emotional states — sometimes softer, sometimes more intense.

Understanding these combinations helps us respond with awareness instead of judgment.

Because naming what we feel is often the first step toward regulating it.

by Tanu Chokski

,

10/25/2026

DBTSkills. Self harm distracting activities/suggestions.
(yes there are typos... we are 'perfectly imperfect' and that's okay)

These are short term solutions. Use discernment - obviously if online shopping (for example) is problematic for you - avoid that and choose others.

We often need to choose more than one and stick with the distracting until the self harm urge passes.

10/24/2026

FREEBIE POSTER: Intrusive Thoughts Explained 💭 🧠

⬇️ Comment ‘Intrusive’ for the link to this free resource.

Intrusive thoughts are thoughts, images or urges that come into a person's mind without warning. They can be confusing, distressing and feel hard to control - but they are more common than you might think.

What do they look like?
- Worrying about harm (e.g. "What if I hurt someone?")
- Fears about losing control (eg. "What if I shout out?")
- Disturbing images or urges (eg. "What if I did something bad?")
- Self-doubt or negative thoughts (e.g. "Am I a bad person?")
- They are unwanted, not a reflection of who your child is.

💗 How can you support them?
- Keep the conversation open.
Let them know it's OK to talk about worries - no judgement.
- Reassure them.
Remind them that thoughts are just thoughts, not facts or actions.
- Help them manage anxiety.
Try calming activities, breathing exercises or grounding techniques.
- Encourage professional support if needed.
A therapist can help them build coping strategies and reduce distress.

10/21/2026

26 LETTERS, ONE POWERFUL MESSAGE!

Racism doesn't disappear through silence, and equality doesn't happen by chance. Real change begins when we speak up, challenge prejudice, educate ourselves and stand together.

From A for Acceptance to Z for Zero Tolerance, every letter reminds us that respect, equality and inclusion should be part of our everyday lives.

We may have different skin colours, cultures, languages and backgrounds, but we all share one thing — our humanity.

Different cultures. Different experiences. Different identities. ONE HUMANITY.

True inclusion means more than accepting differences. It means celebrating diversity, challenging stereotypes, listening to others and ensuring everyone feels respected, valued and included.

Racism isn't always obvious. Sometimes it hides in everyday attitudes, assumptions and unfair treatment. That's why awareness, understanding and speaking up matter.

Nobody should ever feel less worthy, less welcome or less deserving of opportunity because of their race or background.

Diversity makes us stronger. Respect brings us together. Equality gives everyone a voice.

FREE A–Z OF RACIAL INCLUSION POSTER FOR SCHOOLS AND TEAMS

LIKE the photo and comment "INCLUDE" and we will send you a message with a link to a free PDF of this resource.

10/19/2026

Be kind 💜

10/17/2026

Complex PTSD Info Poster: Freebie 🧠

Comment ‘Complex PTSD’ for the link ⬇️

10/13/2026

How Trauma Affects The Brain 🧠

Free handout
- Comment ‘Trauma’ ⬇️
- Follow my page for more free resources CYP Wellbeing Resources - Counselling with Charl

PREFRONTAL CORTEX - This area helps with decision-making, focus, and regulating emotions. Trauma can disrupt its function, making it harder to think clearly or manage stress.

HIPPOCAMPUS - Known for processing memories, the hippocampus may shrink after trauma. This can lead to fragmented memories or difficulty distinguishing past from present.

AMYGDALA - The brain's alarm system becomes overactive after trauma, leading to heightened fear responses and difficulty calming down.


LinkDM *118*

10/11/2026

The Depression Tree 🌳

Want this handout?
- Follow my page CYP Wellbeing Resources - Counselling with Charl
- Comment ‘Depression’ ⬇️

What people may be thinking from what they can see on the surface:
- They can't be bothered
- Why aren't they looking after their hygiene?
- They are being an attention seeker
- Why can they not have fun?!
- Why aren't they socialising anymore?
- They haven't replied to any of my texts
- They should cheer up
- Their depression is just a phase. They'll get over it

What’s going on underneath the surface:
- Loneliness
- Low motivation
- Hopelessness
- Anxiety
- Zones out
- Feeling detached
- Fatigue
- Cold
- Traumatic memories
- Feeling stuck
- Slowed body movements
- Poor self esteem
- Numb
- Negative thoughts