The First 30 Days After Discovering an Affair: What to Do and What to Avoid
Discovering that your partner has had an affair can turn your world upside down.
In an instant, the person you trusted, the relationship you thought you understood, and even your own memories of your marriage can feel uncertain. Infidelity is not simply a disagreement or a difficult season in a relationship. For many people, it is deeply traumatizing. The shock, anger, grief, fear, confusion, and obsessive need to understand what happened can feel overwhelming.
The first 30 days after discovering an affair are often particularly difficult.
The PACT Method: A Distress Tolerance Tool for Hard Days | Solid Foundations Therapy
When you have high expectations of yourself but life gets in the way, it is easy to end up feeling disappointed, exhausted, and stuck. The PACT method is a distress tolerance tool designed for exactly that moment.
A Therapist's Guide to Building a Coping Menu for Anxiety, Stress and Hard Days
There’s a moment I see all the time in therapy.
A client is overwhelmed, anxious, emotionally flooded, or stuck in a spiral of negative thoughts. I gently ask, “What helps when you feel like this?”
And without fail, they stare at me like I’ve just asked them to recite the tax code backwards. “I don’t know.”
Meanwhile, if you asked them their Starbucks order, the plot of three seasons of a reality show, or exactly what their ex said during an argument in 2019, they could answer immediately.
ACCEPTS: A Simple Tool to Manage Overwhelming Emotions! ( Video)
In this month's Therapy Moment, Sarah Davidson, MFT, LPC provides a great acronym to keep in mind when you are feeling overwhelmed or are dealing with a stressful moment in life!
Protective Factors: Building Our Resilience One Brick at a Time
Let’s be honest—life can throw some serious curveballs. Whether it’s an unexpected loss, a stressful job, or the 57th time you’ve had to reset a forgotten password (why isn’t “password123” good enough?!), we all face challenges that can shake us up. But here’s the good news: while we can’t always control what happens to us, we can strengthen the things within us and around us that help us stay steady through it all.
These things are called protective factors
The Wise Mind: How to Balance Emotion and Logic in Tough Moments. (video)
Ever feel torn between your emotions and logic in tough situations? That’s where The Wise Mind comes in. It’s the balance between heart and head — helping you make decisions that feel right and make sense.
Getting to the Heart of Anger in Relationships!
Let’s be honest—anger is one of those emotions that shows up often, especially in romantic relationships. Maybe it pops up during an argument, or when you feel hurt, ignored, or disrespected. But here’s the thing: anger is rarely the full story. More often than not, it’s covering up something deeper—like sadness, fear, frustration, or insecurity.
When we start to understand what’s really going on beneath the anger, it becomes easier to talk about what we’re feeling and avoid the blowups that can push us further apart. One really helpful tool for doing this is the use of “I feel” statements—also called a “gentle startup,” a concept from relationship experts John and Julie Gottman. This simple approach helps turn conflict into connection.
Healing Together: Communicating Past Resentments with Your Partner
Communication is the lifeblood of any relationship, yet discussing past resentments can be one of the most challenging conversations couples face.
Unresolved feelings often linger beneath the surface, eroding trust and emotional intimacy over time. When left unaddressed, they can lead to misunderstandings and growing distance which can be painful and create more intense feelings of negativity over time.
However, by employing effective communication techniques, partners can navigate these difficult discussions and strengthen their bond.
Mastering Work-Life Balance: Tips for a Happier, Healthier You (video)
Do you struggle with signing off from work once the day is over?
Does your family notice that you aren’t fully present with them during your time off work?
With access to email and phone calls wherever you go, it is common for people to struggle with turning off “work-mode” and spending quality time being fully present with their family.
In this month’s Therapy Moment, Sarah Davidson, MFT, LPC provides tips to provide a better work/life balance!