Turning Tides Psychological Services

10/27/2026

Good tips for the days we struggle

💎 DBT Coping Thoughts. 💎

💎 Here is a list of some DBT coping thoughts that people have found helpful (McKay, Davis, & Fanning, 1997).

💎 Check the ones that are helpful to you. Make a note of them, practice using them, use them and also create or add 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.

DBT Skills. October 2nd 2026

10/10/2026

09/27/2026

Parenthood can be overwhelming. A therapist and mom of three shares techniques to help calibrate your emotions — so you can show up better for yourself and your family.

09/17/2026

Wonderful new program in our area

Every Body Dances starts tonight!!

Here is the sign-up link: https://forms.gle/78m5AQjPYfVKgxQx5
We also wanted to provide some flexibility with attendance and payment. The class will be $60 per month, or you can choose a $15 drop-in rate per class.

This allows families to choose the option that works best for their schedules and their dancers! Let us know what works better for you and we can set your Dance Studio Pro Portal that way. 🩵

Tuition is not due until the first day of class. There is also no registration fee for this class.

To help keep the classes comfortable and balanced for everyone, we are planning to divide the dancers by age:

🩵 Mondays | 4:45–5:20 PM
Children ages 3–8

🩵 Tuesdays | 4:45–5:20 PM
Children ages 9+

Our goal with dividing the classes is simply to keep the group sizes as balanced as possible while creating the best experience for all of our dancers. If one day works better for your schedule, just let us know and we can certainly move them to the other class. You can simply reply here!

Miss Amanda will have assistants in each class to help provide additional support and make sure our dancers feel comfortable and successful.

We generally recommend that parents do not stay in the classroom, as this can help the class remain focused and allow dancers to build confidence and independence. However, we also understand that every child is different, and we want to approach this on a case-by-case basis based on what makes each dancer feel most comfortable.

If your child has an aide, paraeducator, behavioral technician, or other support person, they are absolutely welcome to attend class with them. 🩵

We have had some time to review the information provided on the intake forms, and we truly appreciate everyone taking the time to share those details with us. Miss Amanda is included on this email as well, so if there is any additional information you feel would be helpful for her to know about your child, or if you have any questions, please feel free to reply to this email.

We want to make sure we have everything we need to help your dancer feel comfortable, supported, welcomed, and successful! We are so excited to get started and look forward to creating a fun, positive, and inclusive dance experience for every dancer.

06/01/2026

More highlights for May from our conversation with our therapist of the month, Kristen. Reach out to schedule an intake with Kristen!

Topic you work on frequently in therapy (something you want to highlight).
I often work with anxiety, emotional regulation, relationship dynamics, and life transitions. A big focus is helping clients feel more grounded, more in control of their responses, and more confident navigating day-to-day stressors.

What is a common homework assignment you may give and why?
I tend to keep homework practical and real-life focused—things like journaling, thought tracking, or trying out a coping skill between sessions. The goal is to help therapy extend into everyday life so progress feels usable, not just conceptual.

05/30/2026

Having a big feeling? Take a pause and consider RAIN 💜

05/19/2026

Our therapist of the month Kristen answered some questions for me about her style and working with clients. Reach out to the office today to set up an apt with Kristen

What’s your go-to tip for slowing down your mind/relaxing?
Get out of your head and into your senses. Notice what’s around you—what you can see, hear, or physically feel. Even something as simple as stepping outside or grounding through your breath can shift your nervous system and slow things down.

What are some of your favorite populations to work with and why?
I enjoy working with adolescents, young adults, and families. There’s something really meaningful about supporting people through transitions, identity development, and relationship challenges. I like helping clients build confidence, emotional awareness, and stronger connections with the people around them.

05/12/2026

May is mental health awareness month. Be aware that struggling doesn’t always have to look like rock bottom 💜

05/05/2026

This month, we are highlighting one of our therapists, Kristen. Kristen specializes in working with children and teens. She also sees individuals and couples working through transitions. I asked Kristen a bit about her work and here were some of her responses.

How do you work with a client to decide a course of action in therapy?

Therapy with me is very collaborative and flexible. I take an eclectic approach—meaning I tailor the work to each individual, not the other way around. We figure out together what matters most to you, what’s getting in your way, and what actually feels doable in your real life. The process is active, evolving, and grounded in building a plan that fits you, not a template.

What’s your favorite part of being a therapist?

I love the real, human moments—when someone feels seen in a way they haven’t before, or when things start to click and change feels possible. I also really enjoy building genuine connection and rapport. Sometimes that happens through deep conversations, sometimes through shared humor, sports talk, or just meeting someone where they are in the moment.

If you are interested in setting up an intake with Kristen please reach out to the office to check availability. 570-209-9898. Turningtidespsychologicalservices.com