TACT Counselling

11/03/2026

How do we know we're healing?

10/03/2026

DBT Skills. Module : Emotion Regulation. Skill : Opposite Action.

10/03/2026

05/03/2026

Intrepid quips...

04/03/2026

We are possibly coming into severe weather conditions. This may help if things get a bit challenging. What’s your go to to self soothe?

04/03/2026

✨Make today your day one.

Everything changes when you decide to trade “one day” for “day one.”

“One day” is comfortable.
It keeps the dream protected,
still distant from reality.

“One day I’ll start. One day I’ll take that trip…”

But there comes an intimate moment
when you realize you can no longer stay where you are.

The heart asks for courage.
The body asks for movement.
The soul asks for space.

That is where “day one” is born.

“Day one” of a new beginning.
“Day one” of a new version of yourself.

Today can be the moment you choose yourself.

The moment you stop observing your life
and begin shaping it.

When you stop waiting
and finally decide to move.

“One day” is a promise.
And promises mean nothing without action.

But “day one” is movement.
It is truth.
It is renewal.

That is how every great story begins.

DM - Daily Motivation by Alice

26/02/2026

💎 Coping Thoughts. 💎

💎 Here is a list of some coping thoughts that people have found helpful (McKay, Davis, & Fanning, 1997).
💎 Check the ones that are helpful to you and also create your own.
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💎 “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.”

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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.

26/02/2026

's a Dance