mental-health

Ten Steps to Improve Your Emotional Self Awareness (Revised)

February 25, 2026

A practical framework to help you identify emotions, understand needs, and cultivate wiser, more intentional relational choices Use this Feelings Wheel, along with the questions below, as a practical framework for emotional self-assessment. As you identify your emotions, thoughts, and underlying needs, observe how these internal experiences influence your behavior, shape your relationships, and support … More Ten Steps to Improve Your Emotional Self Awareness (Revised)

Can 15 Minutes Change the World? The Practice That’s Changing Mine

February 17, 2026

In November 2025, I completed my ninth book in the Cultivating Love series, Cultivating Love: Wisdom for Life. As a psychotherapist, it has always mattered deeply to me to place quality counseling tools into the hands of the people I see each day, and also into the lives of those who may never walk into my office but … More Can 15 Minutes Change the World? The Practice That’s Changing Mine

The 5 P’s for Growing Better Relationships

February 6, 2026

Cultivating a thriving relationship is a lot like gardening; here’s a few pointers for your success! (Inspired by the book Cultivating Love: Wisdom for Life) 2. Pull the Weeds, Plant the Seeds 3. Prioritize Attunement Internally and Externally 4. Practice Listening, Affirming and “U-Turning” 5. Produce Healthy Adult Mode Behaviors Bonus P: Pray, or practice any spiritual discipline (service, … More The 5 P’s for Growing Better Relationships

Cultivating Love: Wisdom for Life is now available!

November 20, 2025

It’s with great joy that I’m able to announce the ninth and final book in the Cultivating Love series, Cultivating Love: Wisdom for Life is available for purchase! Click here to order the Kindle version, the Paperback version, the Audiobook, and my Youtube channel for podcasts about “What’s in the box.” “What’s in the box…“ Cultivating Love: Wisdom for Life takes a deep dive into the subject … More Cultivating Love: Wisdom for Life is now available!

13 Suggestions and Strategies to “I-N-S-P-I-R-E M-Y-S-E-L-F”

June 17, 2025

What follows are 13 wise and “quick reference” suggestions and strategies to strengthen your Self, and regain trust, balance, harmony and empowerment with your Internal Family System parts. These strategies are best used in conjunction with content in these two posts about Reparenting your Self: 1. Reparenting and Loving Yourself (1.5) with the Shema, Blessing and … More 13 Suggestions and Strategies to “I-N-S-P-I-R-E M-Y-S-E-L-F”

Wisdom Tool: McGill’s 48 additional strategies to get the most from the 8 C’s of Internal Family Systems (2.0 – Loving Others version)

June 12, 2025

This Wisdom Tool is designed to be used with information in these posts: Use these 48 strategies in conjunction with the “Reparenting and Loving Others (2.0) with the Shema, Blessing and 8 C’s of IFS principles” (#1 above), and the “Wisdom Tool: 48 strategies (#2 above) to enhance your ability to Reparent yourself via Recalibrated Wisdom. These … More Wisdom Tool: McGill’s 48 additional strategies to get the most from the 8 C’s of Internal Family Systems (2.0 – Loving Others version)

Wisdom Tool: 48 strategies to get the most from the 8 C’s of Internal Family Systems (2.0 – Loving Others version)

June 12, 2025

This Wisdom Tool is designed to be used with information in these posts: Use these 48 strategies in conjunction with the “Reparenting and Loving Yourself (2.0) with the Shema, Blessing and 8 C’s of IFS principles” (#1 above), and the “Wisdom Tool: McGill’s 48 additional strategies (#2 above) to enhance your ability to Reparent yourself via Recalibrated … More Wisdom Tool: 48 strategies to get the most from the 8 C’s of Internal Family Systems (2.0 – Loving Others version)

Wisdom Tool: McGill’s 48 additional strategies to get the most from the 8 C’s of Internal Family Systems (1.5 – Loving Yourself version)

June 10, 2025

This Wisdom Tool is designed to be used with information in these posts: Use these 48 strategies in conjunction with the “Reparenting and Loving Yourself (1.5) with the Shema, Blessing and 8 C’s of IFS principles” (#1 above), and the “Wisdom Tool: 48 strategies (#2 above) to enhance your ability to Reparent yourself via Recalibrated … More Wisdom Tool: McGill’s 48 additional strategies to get the most from the 8 C’s of Internal Family Systems (1.5 – Loving Yourself version)

Wisdom Tool: 48 strategies to get the most from the 8 C’s of Internal Family Systems (1.5 – Loving Yourself version)

June 8, 2025

This Wisdom Tool is designed to be used with information in these posts: Use these 48 strategies in conjunction with the “Reparenting and Loving Yourself (1.5) with the Shema, Blessing and 8 C’s of IFS principles” (#1 above), and the “Wisdom Tool: McGill’s 48 additional strategies (#2 above) to enhance your ability to Reparent yourself … More Wisdom Tool: 48 strategies to get the most from the 8 C’s of Internal Family Systems (1.5 – Loving Yourself version)

Wisdom Tool: 100 Attachment and Attunement Solutions (Part 5: Growth, Stability and Teamwork)

May 22, 2025

This list of 100 Attachment and Attunement Needs is inspired by Attachment Theory and Emotionally Focused Therapy. Your goal with this Wisdom Tool is to identify then practice these behaviors to build “Earned Secure Attachments” and Attunement with each other (or your “neighbors”), as these behaviors yield powerful relationship and healing outcomes. Remember, Earned Secure Attachment refers to … More Wisdom Tool: 100 Attachment and Attunement Solutions (Part 5: Growth, Stability and Teamwork)