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Author: suzettebray

What to Do When You’re About to Rage Text Someone

A digital graphic in landscape format shows a frustrated young woman in a beige sweater frowning at her smartphone as if about to send an angry text. On the left, bold white text reads: “What to Do When You’re About to Rage Text Someone.” Below the text are two clear book covers: Coping with BPD and DBT Explained, representing therapist-recommended resources for managing impulsivity and emotional reactivity.

Books for anger, impulse control, and relationship meltdowns You know the moment. You’re breathing fast, your fingers are already typing, and your whole body is yelling: “They NEED to hear this.” “I can’t hold it in anymore.” “I don’t even care if this ruins everything.” And part of you knows it’s a bad idea… but […]

Books to Read When You’re Emotionally Overwhelmed

A digital image in landscape format showcases three therapist-recommended books for emotional overwhelm arranged on a wooden surface. From left to right: The DBT Workbook for Emotional Relief by Sheri Van Dijk with a light blue cover, The Mindfulness Solution for Intense Emotions by Cedar Koons with a turquoise cover, and The Borderline Personality Disorder Workbook by Suzette Bray with an orange cover. Above the books, bold white text reads: “Books to Read When You’re Emotionally Overwhelmed,” with a subtitle noting their focus on BPD, emotional intensity, and distress tolerance.

Therapist-recommended books for BPD, emotional intensity, and distress tolerance If you’ve ever thought: “Why am I like this?” “Why can’t I just calm down?” “Everything feels too loud, too fast, too much…” You’re not alone. Emotional overwhelm isn’t about being dramatic. It’s a nervous system in overdrive—panic, shame, shutdown, confusion, and urgency all crashing together. […]

6 Books That Will Change How You Live with BPD

A digital illustration in landscape format displays six books about Borderline Personality Disorder (BPD) arranged side by side on a wooden surface. The titles include DBT Skills Training Handouts and Worksheets, The Borderline Personality Disorder Survival Guide, Coping with BPD, The Mindfulness Solution for Intense Emotions, DBT Explained, and The Borderline Personality Disorder Workbook. Above the books, bold white text on a teal background reads: “6 Books That Will Change How You Live with BPD.

If you live with Borderline Personality Disorder (BPD), you know this truth: it’s not just about having “big feelings.” It’s about feeling like a human exposed nerve—raw, intense, and often misunderstood. Relationships can feel like a rollercoaster, emotions like tidal waves, and shame like a second skin. These six books are lifelines. Whether you’re newly […]

The Survival Kit for When Your Brain Won’t Shut Up (It’s Free!)

A digital illustration in landscape format promotes the “Overthinking Survival Kit.” On the left, bold yellow and white text reads, “The Survival Kit for When Your Brain Won’t Shut Up (It’s Free).” On the right, a frustrated woman in a mustard sweater holds a purple booklet labeled “Overthinking Survival Kit,” with a scribbled thought cloud above her head symbolizing racing thoughts. The background is teal, creating a calming contrast.

It starts out feeling helpful. Overthinking can look like preparation, planning, or protecting yourself. But if you’ve ever spent hours rerunning a conversation in your head or spiraled over a decision so long you felt paralyzed—you know the truth. Overthinking isn’t clarity. It’s a trap. And when you don’t know how to step out of […]

This Free DBT Workbook Might Be the Best Recovery Tool You Haven’t Tried Yet

A digital illustration in landscape format promotes a free DBT Addiction Recovery Workbook. On the left, bold white text reads, “This Free DBT Addiction Recovery Workbook Might Be the Best Recovery Tool You Haven’t Tried Yet.” On the right, a woman with glasses and brown hair, wearing a mustard sweater, smiles gently while holding a blue workbook titled “DBT Addiction Recovery Workbook.” The background is a calming purple tone.

Cravings don’t care if you’ve had a good day. Emotional spirals don’t ask if you’ve relapsed.They just hit—and you need tools that can hit back. That’s why I created this DBT Addiction Recovery Workbook—a powerful, therapist-designed guide based directly on the Distress Tolerance and Emotion Regulation modules of DBT. It’s free, printable, fillable, and ready […]

The Emotion Regulation Tools I Wish I’d Learned Before Becoming a Therapist

A digital illustration in landscape format features bold white text reading “The Emotion Regulation Tools I Wish I’d Learned Before Becoming a Therapist” on the left. On the right, a calm female therapist with glasses and brown hair holds a clipboard, while a simple toolbox icon with tools appears behind her, symbolizing emotional tools and strategies. The background is a soft purple-blue gradient, conveying a reflective, professional tone.

Ever freeze mid-conversation and forget every coping tool you’ve learned?Walk away from a session, a spiral, or a simple disagreement feeling wrecked?The problem isn’t you—it’s the tools you’ve been given. When I started as a therapist, I believed emotional regulation was something I taught others. I thought my job was to be calm, composed, and […]

Can’t Calm Down? This One Emotional Skill Could Change Everything

A digital graphic in landscape format features a calm, reflective young woman with her eyes closed, surrounded by soft, abstract emotional icons (like hearts, clouds, and lightning bolts). Bold text on the image reads, “Can’t Calm Down? This One Emotional Skill Could Change Everything.” The color palette is soothing with pastel tones of blue, pink, and lavender, emphasizing emotional balance and clarity. Ask ChatGPT

You’re not weak.You’re not overreacting.You’re emotionally overwhelmed — and no one ever taught you what to do about it. If you’ve ever: — then this post is for you. The solution isn’t to push your feelings away. It’s to learn the one skill that calms your brain and gets you back in control: 👉 Naming […]

Could Your BPD Diagnosis Actually Be Autism? Here’s How to Tell

A digital illustration features a young Caucasian woman on the right, wearing a purple long-sleeve shirt and pressing her hands to her ears with a distressed expression. On the left, bold white text reads: "COULD YOUR BPD DIAGNOSIS ACTUALLY BE AUTISM? Here’s How to Tell" followed by a “WATCH NOW” button with a video icon. The background is a muted purple gradient, creating a calm but serious tone.

If you’ve ever felt like your emotions were too much… like your relationships were chaotic and exhausting… or like the world was just too loud, too fast, or too confusing—you may have been diagnosed with Borderline Personality Disorder (BPD). But what if that diagnosis didn’t fully explain your experience? For many women and gender-diverse adults, […]

Could Your BPD Diagnosis Actually Be ADHD? Here’s How to Tell

A flat-style digital illustration poses the question “Could Your BPD Diagnosis Actually Be ADHD?” in bold white text on an orange background. On the right, a concerned person in an orange shirt is thinking, with two large thought bubbles above their head labeled “BPD” and “ADHD.” The overall tone is reflective, addressing diagnostic confusion.

If you’ve ever felt like your emotions are too big, your relationships are too intense, or your life is just one impulsive decision after another… you might’ve been told you have Borderline Personality Disorder (BPD). But what if that wasn’t the full story? For many people—especially women and AFAB adults—ADHD and BPD can look surprisingly […]

Is It BPD, ADHD, Autism, or Trauma? Why Labels Aren’t the Full Answer

A flat-style digital illustration poses the question "Is It BPD, ADHD, Autism, or Trauma?" showing a person surrounded by overlapping thought bubbles labeled with different diagnoses, symbolizing confusion and introspection. The background features soft, calming colors to evoke a therapeutic and reflective tone.

You finally get the diagnosis.BPD. Autism. ADHD. C-PTSD. And for the first time in years—maybe your entire life—it clicks. You feel seen. Understood. There’s a name for the chaos. But then, a few months go by…And something still doesn’t feel quite right.Symptoms don’t fully match. Or new ones show up. Or the diagnosis starts to […]