Wellness Quick Guide
Why This Guide Matters
Life can feel overwhelming — emotions run high, stress piles up, and shame can take over the story we tell ourselves.
This interactive guide is built on practices that help people manage intense feelings and build a life worth living.
Disclaimers
Your health is unique, and the information in this guide is for educational purposes only and is not a substitute for personal medical advice. Consult with a healthcare provider or registered dietitian to create a plan that is right for your specific health needs and goals.
Grounded in clinical knowledge, tailored for real people.This resource was reviewed by Gillian C. Galen, PsyD, a licensed clinical psychologist and nationally recognized expert in Dialectical Behavior Therapy (DBT). Her feedback helped ensure this content is both accurate and empowering for real-life use.
Wellness Quick Guide | A Stronger, Calmer You
You’re Not Broken—Building a Foundation
Replace self-judgment with self-compassion
You Good?
Ever feel like you’re spiraling or sabotaging yourself?Here’s the truth: you’re not broken. You’re human. And you’re learning.
Real Talk
Accountability doesn’t require shame. You can hold yourself responsible and still believe in your own worth. That powerful idea sits at the core of what mental health experts callDialectical Behavior Therapy (DBT).
Good news – you don’t need the jargon or a textbook to use the practices. These are simple tools anyone can try to quiet the inner critic and build better self-talk.
7 Beliefs That Change the Story in Your Head
Swap shame for self-compassion with these foundations:
1
You’re doing the best you can.
Survival counts. Effort matters.
2
You want to improve.
The desire for better is proof of hope.
3
You can try again, harder, differently.
Growth is built on persistence.
4
You may not have caused all your problems — but you can work on solving them.
Power starts with choice.
5
New behaviors create new outcomes.
Every skill you learn is a tool for resiliance.
6
You can't fail when you practice better self-talk.
Each attempt is progress, not proof of failure.
7
You need support, not judgement.
Asking for help makes you human, not weak.
Real Talk
Healthy relationships require balance: connection + boundaries. When conflict arises, two powerful communication tools can help you stay kind yet clear, and assertive yet respectful: GIVE & FAST.
Try This: Build and Maintain Relationships
Use GIVE when your goal is to nurture connection with a partner, friend, family member, or colleague.
G=
Gentle
Speak with kindness. Avoid blame, sarcasm, or threats.
Example:
“I’d like to talk about something, not to attack you, but to understand each other better.”
I=
Interested
Show that you're listening. Make eye contact, nod, ask follow-up questions.
Example:
“Can you tell me more about how you felt in that moment?”
V=
Validate
Acknowledge the other person's perspective, even if you disagree
Example:
“I get why that upset you. That makes sense.”
E=
Easy manner
Use a calm tone. A little warmth or humor goes a long way.
Example:
“This is awkward, but I think we can get through it.”
Try This: Protect Your Self-Respect
Use FAST when your goal is to stand up for yourself without guilt or over-explaining.
F=
Fair
Be fair to yourself and the other person.
Example:
“I hear your side, and I want to explain mine, too.”
A=
Apologies
Only when necessary. Don't Apologize just for existing or having needs.
Example:
say “Thanks for listening,” not “Sorry for bringing this up.”
S=
Stick to value
Don't sacrifice your principles to avoid conflict.
Example:
"This doesn’t align with what I believe is right for me.”
T=
Truthful
Be honest and direct—no exaggerating or minimizing.
Example:
“I’m not okay with that, and I need some space.”
Need more energy? Less stress? A steadier sense of calm?
Check out our Wellness Guide for small steps to support a Stronger, Calmer You.
Check out our Wellness Guide for small steps to support a Stronger, Calmer You.
The tools here come from an approach therapists use called Dialectical Behavioral Therapy. Originally developed for people dealing with suicidal thoughts or intense emotional swings, it’s now used around the world to support everything from anxiety and depression, to trauma recovery and stress management.
Disclaimers
Your health is unique, and the information in this guide is for educational purposes only and is not a substitute for personal medical advice. Consult with a healthcare provider or registered dietitian to create a plan that is right for your specific health needs and goals.
Grounded in clinical knowledge, tailored for real people.This resource was reviewed by Gillian C. Galen, PsyD, a licensed clinical psychologist and nationally recognized expert in Dialectical Behavior Therapy (DBT). Her feedback helped ensure this content is both accurate and empowering for real-life use.