Autumn Gibson, LMHCA

CBT gives us a guided process for working with the thoughts that shape how we feel and act. Together we'll identify a thought—maybe something like "If people are in a closed room, they must be talking about me, and it must be bad"—then name the emotion it stirs up, test it against the facts, explore what the worst-case scenario actually is, and arrive at a more balanced thought. Not by exploring every why behind the pattern, but by giving your brain a concrete way to challenge what it's telling you.

I've sat with these thought loops myself. I know what it's like to catastrophize, to expect the worst, to assume I know what others are thinking. The process I walk clients through isn't from a textbook—it's one I've used in my own life, and it's what allowed me to let a lot of things go and realize that even if the worst happened, I'd be OK. This is the process I now walk clients through — not from a textbook, but from having sat in that chair.

Name it to tame it.

So many of us were only taught the basics—happy, sad, angry. "Boys don't cry." So then what? Do our bodies only feel two emotions? No. We have so many, and most of us just can't recognize what they are, what they mean, or what to do with them.

We'll start with vocabulary and body awareness—learning to recognize what your body is signaling. Where am I tense? Where am I tight? What is my heart doing? How is my breathing? From there, we identify what triggers certain emotions and match them with coping skills that actually fit. It's not just for kids—though it's never too early to start. It's for anyone who was never given the full emotional vocabulary they deserved.

When we connect with our bodies and our emotion words, we can solve problems more easily, give ourselves what we need, and move through emotions with better recognition—while giving ourselves a little grace.

Do you ever feel overwhelmed, overstimulated, or dysregulated? Like it's hard to focus on a task or get a good grasp of your emotions because you're feeling all over the place?

Often this relates back to sensory input—both internal and external. Our muscles might be tight, our breathing shallow, we might feel dizzy or like we just can't settle down. Those are internal signs. External factors—bad news arriving all at once, an overwhelming to-do list—play a role too.

Sensory regulation starts with listening to what your body is telling you. Then we discover what makes you feel grounded. Maybe that's connecting with your breath and slowing your rhythm. Maybe it's a long walk or vigorous exercise. Maybe it's being under a heavy blanket with your head covered, or using progressive muscle relaxation. Maybe it's bouncing on a ball or chewing gum. The options are endless, and what works in one situation may not be best in another.

Our bodies are not working against us—they are constantly communicating with us. By learning to understand those messages and responding with curiosity rather than judgment, we can build a stronger sense of self-awareness and resilience.

Does it sound a little unusual when you first hear about it? Maybe. But when you experience it for yourself, it no longer feels like something off the wall—it feels like accessing deeper parts of yourself that you know have been there but haven't let yourself explore.

Brainspotting works with the connection between where your eyes settle and where your emotions live. As your eyes connect with different points, a window is unlocked and opened—allowing deeper thoughts to breathe, be known, and slowly be released. It can show up as shapes and colors, images and scenes, realizations about your experiences and emotions.

What makes it work is the space. Your thoughts are held where you are safe and cared for. Hard thoughts are handled without judgment. Strong emotions are held with care. And even when you feel like you're holding back, your mind is still working—reaching for what needs to be seen and met where it is.