 Dialectical Behavior Therapy (DBT) is a highly effective, evidence-based type of psychotherapy that helps people with intense emotional experiences learn to manage their emotions, improve relationships, tolerate distress, and avoid unhealthy behaviors. DBT emphasizes identifying problematic behaviors and replacing them with new, more effective coping strategies. The term "dialectical" refers to the core principle of finding a balance between two seemingly opposing concepts: acceptance and change. DBT teaches individuals to accept themselves, their emotions, and their current reality without judgment, while simultaneously working towards making positive changes to build a life worth living.
DBT was originally developed by Dr. Marsha Linehan to treat Borderline Personality Disorder (BPD), but its applications have expanded to include a wide range of mental health conditions. DBT can support individuals with suicidal ideation and self-harm, chronic emotional dysregulation, substance use disorders, eating disorders, post-traumatic stress disorder (PTSD), depression, and anxiety. DBT focuses on teaching practical skills in four main categories. These categories are mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Mindfulness helps individuals focus on and accept the present moment without judgment, becoming more aware of their thoughts, feelings, and sensations. Distress tolerance skills equip individuals to cope with intense emotional pain and difficult situations without resorting to destructive behaviors. This includes strategies like distraction, self-soothing, and thinking about pros and cons. Emotion Regulation helps individuals understand, identify, and manage their emotions more effectively, reducing emotional vulnerability and intense emotional reactions. Interpersonal effectiveness skills focus on improving communication, asserting needs, setting boundaries, and maintaining healthy relationships. By Jessica Whittington, LCSW, CCTP-II, ADHD-CCSP, C-DBT #DBT #DialecticalBehavioralTherapy #mindfulness #emotionregulation #interpersonaleffectiveness #distresstolerance #newbernmentalhealth
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 What is Neurodiversity? Neurodiversity is a shorthand concept that recognizes and values the natural variations in human cognition, learning, and behavior. It embraces the idea that neurological differences, such as ADHD, dyslexia, and autism, are not necessarily deficits but actually unique ways of perceiving and interacting with the world.
Neurodiversity encompasses the understanding that every brain is unique and that neurological differences are quite often someone's superpower. Let's look at some common neurodivergent conditions. Neurodivergent conditions include Attention Deficit Hyperactivity Disorder (ADHD), dyslexia, and Autism Spectrum Disorder (ASD) to name a few. If you have ADHD you may experience difficulties with attention, hyperactivity, and impulsivity, while those with dyslexia may face challenges with reading, writing, and spelling. People with ASD might not understand social communication and interactions the way others do. They also might engage in repetitive behaviors or have restrictive interests. Because of these differences, people with neurodivergences can sometimes feel overwhelmed and confused due to sensory sensitivities or difficulties with social interaction. They may face challenges in traditional education or work environments that are not designed with their needs in mind. However, neurodivergent individuals can also experience unique strengths, such as creative problem-solving, deep focus on areas of interest, and heightened empathy to the point of extreme intuition. Embracing neurodiversity starts with understanding and accommodating the unique needs of neurodivergent people. Support strategies include tailored learning environments that adjust teaching methods and materials to suit individual learning styles and needs. Assistive technology, such as text-to-speech software or noise-canceling headphones, can help address specific challenges. Additionally, creating sensory-friendly spaces or offering quiet areas can reduce sensory overload. Therapy, such as occupational therapy, speech therapy, and cognitive behavioral therapy, can also help develop coping strategies and improve daily functioning. Neurodiversity reminds us that every brain is different and that these differences are what makes our world so interesting. By fostering an inclusive environment and offering tailored support, we can empower neurodivergent individuals to thrive and contribute their unique strengths to the world. Let's embrace neurodiversity and create a more compassionate and better place for all of us. By Deborah Ashway, LCMHCS, LCAS #neurodiversity #ADHD #dyslexia #autism #inclusion #neurodivergent #supportstrategies #differentminds #embraceuniqueness #mentalhealth #wellbeing #neurodiverse #inclusiveeducation #therapy #sensoryfriendly #accessibility #specialneeds #differentnotless #NewBernTherapy  Not every bad day at work is a sign of a toxic environment—but when dread becomes routine, it’s time to take a closer look. Often, it’s not the workload or responsibilities that drain us, but the people we work with. Hateful coworkers can turn an otherwise decent job into an emotionally exhausting experience. What makes it worse is the sinking feeling that no matter how hard you work, how respectful you are, or how much you contribute, those same toxic people keep getting ahead. You start to wonder: Why do they always seem to win?
The truth is there’s a difference between difficult and destructive. Mean coworkers often operate through subtle sabotage: gossip, passive-aggressive remarks, exclusion, or taking credit for your ideas. They create a culture where competition replaces collaboration, and every success feels like a threat. If your achievements are met with silence, if your responsibilities are quietly taken away, or if your feedback and questions are ignored, you may be dealing with insecurity rather than professionalism. It’s tempting to blame yourself when faced with this kind of behavior. But it’s important to recognize that these patterns are often less about your performance and more about how your presence threatens someone else's sense of control. These co-workers may isolate you from key conversations, assign you less impactful work, or promote less capable colleagues who don’t challenge them. In this kind of environment, competence is punished, and mediocrity is rewarded, simply because it’s safer for someone else’s ego. Toxic coworkers do something similar; they lash out at what they envy, not what deserves critique. The most painful part? Watching them succeed. You see the promotions, the recognition, the influence they seem to gain. But why does this happen? Simply put, toxic people often win in the short term because they’re willing to do what others won’t. They manipulate, take credit, manage while punching down, and control the narrative with charm and deception. They’re unburdened by the ethics that guide more principled people. In organizations that reward loyalty over honesty, visibility over impact, and appearance over substance, these individuals thrive. They often face little resistance because people fear speaking up—worried about retaliation, isolation, or losing their job. And while leadership may suspect something’s off, they rarely investigate beyond what appears on the surface. But here’s the deeper truth: winning isn’t always what it looks like. Toxic people may rise quickly, but they do so by building influence on fear, not respect. They damage morale, drive away talent, and burn bridges they’ll eventually need. What they gain in title, they often lose in trust, peace of mind, and long-term credibility. Their success may be visible—but it’s often hollow. And it rarely lasts. If you’re in this situation, the best thing you can do is protect yourself. Set boundaries. Remain professional and avoid being pulled into toxic cycles. Document everything—conversations, decisions, missed opportunities, and microaggressions. Build a network of allies you trust, both inside and outside your workplace, because isolation is one of the tactics toxic people rely on. Most importantly, stay focused on your own goals. You’re playing a different game—one based on integrity, not manipulation. And sometimes, the most powerful move is choosing to leave. If your mental health is deteriorating, your confidence is slipping, and leadership continues to reward dysfunction, it may be time to walk away. That’s not quitting. That’s protecting your future. Please remember, you are not the problem. You’re likely being targeted not because you’re weak—but because you’re strong in a way that unsettles those who aren’t secure in themselves. Don’t shrink to fit a culture that fears your potential. Don’t burn yourself out trying to earn the approval of people committed to misunderstanding you. Instead, hold your ground, hold your values, and when the time is right, move on with your head high. Toxic people may rise fast, but they fall hard. You don’t need to match their speed—you just need to outlast their storm. And you will. Because real success isn’t built on fear or manipulation. It’s built on consistency, character, and the kind of quiet strength that doesn’t need to be loud to be powerful. By Tandy Hale, LCMHC, ATR-BC, NCC #toxicpeople #toxicenvironment #healingfromtoxicabuse #therapy #NewBerntherapists #cycleofabuse  Many people find themselves feeling trapped in relationships that oscillate between intoxicating highs and devastating lows, like a rollercoaster ride that leaves them constantly on edge and confused. This perilous dynamic is rooted in intermittent reinforcement and the cycle of abuse, a potent combination that forms the basis of a trauma bond.
Intermittent reinforcement is a psychological principle that is often used in animal training, where a behavior is rewarded only occasionally, rather than consistently. This strategy actually strengthens the conditioned response, which causes the animal to think it has to work harder for the reward. When applied to relationships, intermittent reinforcement can create a very powerful, addictive bond. This is because someone being manipulated is constantly seeking the euphoria of the "good times." The Cycle of Abuse and Trauma Bonds In a toxic relationship, the cycle of abuse usually begins with an intense, seemingly perfect period, where the abuser showers their partner with love, attention, and affection. This idyllic phase is later abruptly shattered by an incident of emotional, verbal, or physical abuse. The abuser then begins the reconstruction phase in order to bring the target of their manipulation back in. They do things like act nice, charming, and make empty promises to change, only to repeat the cycle once again. Over time, this pattern fosters a trauma bond, where the victim becomes emotionally dependent on their abuser. This is by design. The abuser wants that dependency. Manipulators Know What They're Doing Remember that these extreme fluctuations are not accidental. Manipulators are well-aware of the psychological impact of intermittent reinforcement and use it intentionally to keep their partners trapped in the relationship. By alternating between cruelty and kindness, they create an addictive dynamic, making it difficult for their partner to escape. The last thing they actually want is for their partner to leave or escape their control. But cutting those ties is the healthiest thing the trapped partner can do. Leaving a toxic relationship is challenging yet one of the most transformative experiences you will have. While it's natural to mourn the "good times," so you will need to allow space for that. Recognize that the relationship as a whole was damaging and unsustainable, even if there were so-called ‘good times’. No bonded relationship is without good times. There would be no bond without moments of pleasure. By breaking free, you open yourself up to the possibility of healthier connections, built on mutual respect, trust, and stability. Moreover, distancing yourself from the abuser allows you to reconnect with your authentic self, cultivate resilience, and pursue a life filled with genuine love and happiness. Relationships characterized by extreme highs and lows are inherently dangerous. They rely on intermittent reinforcement and the cycle of abuse to create a powerful trauma bond. By understanding these dynamics and seeking support, you can escape the toxic cycle and embrace a future defined by personal growth, self-discovery, and fulfilling, healthy relationships. By Deborah Ashway, LCMHCS, LCAS #toxicrelationships #intermittentreinforcement #cycleofabuse #traumabond #emotionalmanipulation #relationshipredflags #breakfree #authenticself #healthyconnections #selfgrowth  Have you ever noticed how experiences from our childhood can continue to impact our thoughts, emotions, and behaviors well into adulthood? The term “inner child” represents the childlike aspects of our personality, encompassing our unmet needs growing up, suppressed emotions, and wounded childhood experiences. By healing our inner child, we can cultivate emotional freedom, self-acceptance, self-compassion, and overall well-being.
Understanding Your Inner Child Your inner child is a vital part of your psyche that carries the emotional parts of your early life experiences. These experiences can manifest in various ways throughout adulthood, influencing our relationships, self-esteem, perception of the world, how we are as parents, and more. Acknowledging and understanding your inner child is the first step in the healing process. Identifying Unmet Needs Identifying your inner child's unmet needs and suppressed emotions can help you begin the healing journey. Common unmet needs may include:
Healing Techniques for Your Inner Child
Healing your inner child is an ongoing process that requires patience, self-compassion, and courage. It’s easy to recognize the ways we have been wounded or the way our needs were neglected. By connecting with our inner child, validating their emotions, and providing a safe space for healing, we can foster emotional freedom and well-being in our adult lives. Remember, It's never too late to give your inner child the love and care they deserve. By Brooklyn Davis, LCMHC, LCAS #innerchildhealing #emotionalhealing #selflove #reparenting #wellness #traumarecovery #personalgrowth #mentalhealth #innerpeace #selfcare |