Most people want change—but few are ready for how change actually happens. Change isn’t a switch you flip. It’s a process. Messy, non-linear, frustrating at times—but deeply human. Whether you’re trying to build better habits, recover from burnout, transition out of the military, or show up differently in your relationships—understanding the Stages of Change can […]
Stages of Change: How Transformation Actually Works Read More »
How Stoicism and Mindfulness Help Us Handle Emotions with Strength Most of us are taught early on to “stay calm” and “keep it together.” But too often, that turns into emotional suppression—not strength. There’s a big difference between regulating your emotions and suppressing them. One builds resilience. The other builds pressure. One helps you stay
Regulate, Don’t Suppress Read More »
When life feels like it’s closing in, the last thing you might think to do is express gratitude, but that’s exactly when it’s most powerful. Gratitude is not just a feel-good emotion; it’s a stabilizing tool that can ground you when stress and adversity hit. Like any tool, it works best when it’s practiced. This
Tactical Tools: Gratitude Journaling Read More »
Shame is a powerful and often misunderstood emotion. It’s one of the earliest social emotions we experience, deeply tied to our sense of identity, belonging, and morality. While shame can sometimes feel overwhelming or even paralyzing, it’s not inherently bad. In fact, when understood and regulated, shame can be an important guide in our personal
Exploring Emotions: Shame Read More »
One of the things military and law enforcement veterans learned during training on the firing line was that our accuracy with a firearm could be increased by controlling our breathing. Steady breathing resulted in a more stable shooting posture and smooth trigger control which leads to more accurate shots and tighter groupings. This same idea
The Parasympathetic Sigh Read More »
Welcome to the part 3 of this 12 part series that explores my journey from warfighter to mental health professional. This week I will explore Identity formation and the emotional control required in the warrior culture. Off We Go, Into the Wild Blue Yonder When you are homeless and unemployed waiting to ship off to
Emerging from Shadow Part 3: The Warrior’s Path – First Steps Read More »
Today I have been thinking a lot about influence. It is both a blessing and a curse to be susceptible to influence. On one hand we can learn and grow from positive and helpful influences and on the other we can be tormented and manipulated by coercive and maligned influences. We need positive influences in
Mastering Influence to Protect Your Autonomy Read More »
