Heather Zuckerman Therapy

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If you’re feeling triggered, remember to S.T.O.P:
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-STOP. Stop what you’re doing. Pause for a moment. Don’t react in the heat of the moment or when your emotions feel intense.
-TAKE A STEP BACK. Separate yourself from the situation for a moment. Take 3 deep breaths. Inhale through the nose and exhale out of the mouth to settle your nervous system.
-OBSERVE. Observe your experience just as it is. Notice whatever thoughts, feelings, and sensations are present. Practice observing without judgment.
-PROCEED MINDFULLY. Think before acting. How would you like to respond? How will your actions impact you, others, & the situation? Act with intention.
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S.T.O.P. is a framework that comes from DBT. It helps you practice responding mindfully so that you can react in a way that you feel good about.

This is one of the tools I give clients when we work together 💙Heather

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For Mindful Monday, let’s start the week with a few breaths….

✨The Power of Breath✨⁠
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Taking a few minutes each day or a few times a day to focus on your breathing can take you a long way in your health journey and detox your mind.⁠
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You’ll find a plethora of guided breathing exercises online or in apps. A few types of breathing exercises you can try are box breathing, diaphragmatic breathing, 4-7-8- breathing, and alternating nostril breaths. ⁠
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But even if you just sit quietly right now for 5-10 minutes to listen to your slow and deep inhales and exhales, you’ll find yourself renewed and with an increased sense of peace.

You’ve got mail! Love Quincy 💙

Repost thank you for this helpful guide to regulating our emotions… In therapy, we talk about our triggers and challenges and our emotional responses to them. This happens no matter what age we are. It is always a challenge and a conscious practice. 💙 Heather

I created this guide because so many of us are trying to manage intense emotions without ever learning how. We’re told to “calm down” or “take a breath,” but when your nervous system is activated, those things aren’t always accessible, especially if you don’t know what your body actually needs.

Knowing how to self-regulate doesn’t mean that you will be calm and collected all the time. It’s about understanding your system, noticing what state you’re in, and learning how to support yourself through it, in a way that’s safe and manageable.

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Sources:
• Polyvagal Theory (Stephen Porges)
• Somatic Experiencing
• (Neurobiology of behavior)
• American Psychological Association (Exercise and emotion regulation)
• (IFS Therapy)
• CBT + Journaling research
• Eye movement and pupil convergence studies

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What can you notice today when you slow down? 💙 Heather

Join our Grief Peer Support Group this Thursday from 5-6pm at 5 Stone Street for a safe space for healing, understanding, and connection. Whether you’re navigating loss or simply need a shoulder to lean on, we’re here for you.

For additional mental health and addiction resources and support, please visit www.philipstownhub.org, email [email protected] or call 845-809-5050

Open to anyone who needs support with others talk and listen about what you are going through when you are carrying grief. If calling the Hub or you need more info, please reach out to me. 💙Heather

The Hub is such a wonderful place in our community to get help.

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Thank you for putting in simple terms words therapists may use in session.

This provides a great explanation of terms that we use often to help our clients navigate tough relationships and situations. By working on these, we get to a better place. 💙Heather

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Do any of these resonate with you? Let’s talk about it… 💙 Heather

Maybe now is the time to create space in therapy on how to heal from critical parents, recognize some of these behaviors and decide how you want to be your best self today.

Thank you .sanders.therapy for this great book list!

❤️‍🩹Suggested reading:
• Coping with Critical, Demanding, and Dysfunctional Parents by David Allen
• It Didn’t Start With You by Mark Wolynn
• Narcissistic Mothers: How to Handle a Narcissistic Parent and Recover from CPTSD by Caroline Foster
• Set Boundaries, Find Peace by Nedra Glover Tawwab
• Self Care for Adult Children of Emotionally Immature Parents by Lindsay Gibson

Your patience deserves a Nobel Peace Prize

Yes!! I could not agree more…Where would we be without our group of besties?

Not our therapists, but very similar who always listen and stay by our side 💙 heather

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this visual shows it so vividly that we all are going through are own struggles…

Therapists are there to help you with these life issues and challenges 💙Heather

Love this from who shows us all of our different happy chemicals.

Which ones do you use? Can you try one today?

I’m releasing oxytocin cuddling with Quincy and endorphins eating chocolate.💙heather




Thanks to x for this 📸

Read it again. and again. and again.

👉👉Anxiety often tells us stories that aren’t true. It whispers doubts, plants fears, and makes us believe we’re not capable. But here’s the truth: you are stronger than you think, braver than you feel, and more capable than you know.

❣️Every time you step outside your comfort zone, you defy anxiety’s limits. Each small victory builds a foundation of resilience.

❗️Remember, your anxiety doesn’t define you—it only tries to. You hold the power to rewrite those narratives and create a life where your dreams outweigh your fears.

❣️Let’s celebrate our courage and resilience today. Share a moment when you did something your anxiety said you couldn’t. 💪🌟

💙 yes you can ! Heather