#91 How to Talk to Yourself After a Mistake (Without Spiraling)
What you say to yourself after a mistake matters more than the mistake itself.
#86 Have Unmet Needs in a Relationship? How to Tell and What to Do
Have you ever felt frustrated, disconnected, or emotionally drained in a relationship, but couldn’t quite put your finger on why? Maybe you’ve found yourself thinking:
Why do I always feel like I’m giving more than I get?
Why does this relationship leave me feeling so exhausted?
Am I expecting too much—or is something really missing?
These feelings aren’t random. They’re signals—your mind and body’s way of alerting you to unmet needs in a relationship. Instead of ignoring them or blaming yourself (or the other person), learning to recognize and respond to them can lead to healthier, more fulfilling connections.
#85 Rejection Sensitivity Dysphoria (RSD): How to Self-Soothe and Break Free from Emotional Distress
Have you ever felt completely crushed by even the smallest hint of rejection? Maybe a friend doesn’t text back, a coworker gives neutral feedback, or you sense a subtle shift in someone’s tone—and suddenly, your brain spirals.
Did I do something wrong?
Do they not like me anymore?
Am I unlovable?
Before you know it, your heart is pounding, emotions are flooding in, and you’re either fighting back tears, lashing out, or shutting down completely.
If this resonates, you’re not alone. What you’re experiencing is called Rejection Sensitivity Dysphoria (RSD): an extreme emotional reaction to real or perceived rejection, often associated with ADHD, neurodivergence, and trauma histories. And while it can feel unbearable in the moment, you are not powerless: There are ways to self-soothe, regain control, and free yourself from the emotional rollercoaster.
#82 What to Do When Relationships Disappoint You
Sometimes, no matter how hard we try, our relationships with other people fall short of what we long for. When this happens, it’s natural to feel sadness, anger, or even a sense of betrayal. But beneath these feelings lies an important question: How do we navigate the pain of unmet expectations without closing ourselves off from connection? What meaning do we make of these moments, that can serve to fortify our strength and protect us as we move forward?
#81 Unlearning What No Longer Serves Us: Reclaiming a Healthier Way of Being
This week on Episode 81 of the podcast, I had deeply meaningful conversations with Carol and Jen that reminded me how powerful and necessary it is to unlearn the beliefs and habits that no longer serve us. For me, their stories highlighted how many of our daily struggles, from setting boundaries to overcoming self-doubt, have been shaped by the systems we’ve internalized. Together, we explored how noticing our moments of unlearning work not only transforms our own lives but also ripples outward, creating a more compassionate and just world. Here, I’ll share a few additional reflections on “unlearning,” but for an even richer understanding, listen to the podcast to hear how these principles play out in the micro-moments of our daily lives.
#80 Reclaiming Your Voice: Navigating One-Sided Conversations
If you’ve ever been in a conversation where you shared something meaningful, only for the other person to quickly turn the focus back to themselves, you know what I am talking about. Maybe you started telling a story or expressing a thought, and before you could finish, they interrupted with their own experiences or opinions. This common dynamic many of us know all too well, and it can leave us feeling resentful, disheartened and confused. Although it’s easy to withdraw, get defensive, or let frustration take over, today we’re going to explore how to navigate these moments by reclaiming your voice, honoring your needs, and even inviting deeper connections. Here are some practical strategies to help you handle these one-sided conversations with skill and grace.
#79 Messy Moments, Meaningful Growth: Embracing Imperfection in Relationships
I often think about how much we’re taught to strive for perfection – to say the right thing, feel the right way, and always maintain a sense of control. But relationships, with their inherent complexity, just don’t lend themselves to neatness or perfection.
Navigating Post-Election Challenging Conversations: A Self-Care Guide
In a time when so many of us feel polarized, navigating challenging conversations with loved ones has become more important—and more difficult—than ever. In the wake of the recent elections in the United States, I’ve been hearing more than ever about how hard it is for some people to continue to extend compassion, patience or generosity to people in their lives who voted for “the other side.”
Boundaries in Relationships: How to Set Terms of Engagement
Relationships thrive when there are clear terms of engagement, but what does this really mean? Imagine what it would be like if you knew exactly how you wanted to be treated, respected, and valued in every interaction. This kind of clarity has the power to transform your relationships from confusing to deeply connected. What are […]
Stay Engaged for Longer: Scripts and Strategies
When things don’t feel comfortable, it’s a common strategy to run. But if you’re looking for ways to stay engageded instead of escaping, the first step is to acknowledge when a familiar behavior is no longer working.