Celebrities With Depression: The Reality Behind Fame

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Celebrities With Depression: The Reality Behind Fame

 

You’ve probably come across an article or two about celebrities with depression. Regardless of how you feel about these celebrities, it’s undeniable that this type of lifestyle can result in a range of mental health consequences. No amount of money or fame can protect you from experiencing anxiety, depression, panic attacks, or any other mental health condition. Exposure to public opinion and harsh online comments can only worsen it for people who have become public figures due to their career choice. 

If you feel like the burden of this lifestyle is becoming too heavy to carry, this article is for you. We’ll discuss reasons why celebrities experience depression, how it affects them and their careers, and how to seek help. 

 

What Leads Celebrities Into Depression? 

It’s not to say that being famous immediately means you have to experience depression as well. However, this lifestyle can expose you to factors you wouldn’t experience in other careers. An accountant will probably not have to deal with thousands of anonymous Internet users sharing opinions about their work performance, looks, or love life. As a celebrity, you run a serious risk of exposing everything you wish to keep private to strangers. 

Becoming wealthy doesn’t mean all your insecurities, childhood traumas, and fears have disappeared. If you were insecure before fame, you will most likely continue feeling the same way. You might even start experiencing the lack of support in your life or from the general public, as many people wrongly assume that rich people don’t deserve to complain about their problems. What they do forget is that professional success doesn’t guarantee well-being. 

Another issue you might encounter is feeling like you shouldn’t complain because you’re enjoying more benefits than ever. However, this guilt will limit your ability to build genuine relationships in your personal and professional life. You can love your job but still be unhappy with its results. 

Going back to our example from above, an accountant needs to be of a certain age before they start working. You have to finish school and get an accounting degree, which means you wouldn’t be able to work underage. In the entertainment industry, we can see actors, models, and singers performing from a very young age. 

The Olsen twins – a hit sensation as infants – growing up under the spotlight! Millie Bobby Brown was 12 years old when she filmed Stranger Things and became famous worldwide. Willow Smith was featured in Billboard’s 21 Under 21 list at 9. Growing up in the spotlight and encountering negative criticism and comments from a young age can significantly impact one’s mental health. 

 

Depression Signs in Celebrities 

As much as depression signs in celebrities will not differ from those of non-famous people, they might be ignored. You might start feeling unmotivated to get out of your bed, yet your busy schedule and so many people depending on you could make you overlook the early signs of depression. Being financially responsible for your family can also lead to being used and everyone else having their needs above yours. 

Here are some signs of depression to help you decide: 

  • Notable weight gain or loss
  • Frequently appearing worn out, disheveled, or withdrawn from your usual look
  • Canceling interviews, concerts, or public appearances
  • Going silent on social media for extended periods
  • Avoiding paparazzi and red carpet events
  • Tearfulness during interviews or unexpected moments
  • Being irritable, impatient, or overly subdued in public
  • Feeling hopelessness or being “empty”
  • Delaying or abandoning projects without clear explanations
  • Turning down roles, tours, or collaborations you were once excited about
  • Struggling to focus, answer questions, or engage in conversations
  • Feeling overwhelmed by fame or life

If you’re experiencing any of these signs, this doesn’t imply that you should be diagnosed with depression. However, it would be best to reach out to a trusted mental health professional who can assess the situation and suggest the best treatment and support for you. 

 

Mental Health Support for Celebrities 

As a celebrity, you will probably want to seek mental health support away from the public eye, which can be challenging sometimes. Luckily, there are many more options now than ten years ago. 

If your schedule is too hectic, you might benefit from visiting a walk-in therapy clinic, which offers confidential visits without long booking waits. If you prefer to find a trusted therapist and work with them more than just once, you can find someone who offers private office therapy. These types of therapists typically work in a secure, non-public location, as their clients are mostly celebrities and public figures. 

If you’d be more comfortable talking to a professional in your home, you can request at-home therapy sessions. A therapist can come to your home or hotel room at an agreed time and provide support and guidance that way. 

You can opt for phone therapy, text therapy, or video therapy, which are the most common remote and flexible options among all clients. Some people find it more comfortable to talk to their therapist over video, while others might feel less pressure with email or text therapy. 

Depending on the amount of your free time and the seriousness of your condition, consider a VIP mental health center or a retreat gateway. Mental health practices such as these offer anonymity and personalized text programs, while retreats can differ in time, audience type, and theme. 

 

Your Healing Can Inspire Others

As a public person, you can help bring awareness to depression and mental health issues in celebrities. You can even inspire your fanbase to take better care of themselves. To heal and find joy, ask for help and speak up if you need to. Selena Gomez has spoken on this topic many times, G-Eazy discusses his mental health in his music, and Jim Carrey has spoken openly about emotional turmoil. 

The point is that how you feel is nothing to be ashamed of. Once you start taking proper care of yourself, you will have more capacity to love and help others. It will also positively impact your career and prepare you for a fulfilling future. 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

Circumcised vs. Uncircumcised

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Circumcised vs. Uncircumcised: What You Need to Know About Males

 

The debate between circumcised vs uncircumcised men has continued for decades, yet many people still don’t know the full range of benefits and drawbacks. How does removing the foreskin — the tissue covering the head of the penis — affect male health? Around the world, doctors perform this procedure on infants assigned male at birth, even though many parents don’t fully understand its consequences.

Here, we’ll explore the pros and cons of circumcision, whether it happens at birth or later in life. By learning more, you can make a better-informed decision for yourself or your son.

What is Circumcision?

Circumcision is a surgical procedure that removes all or part of the foreskin of the penis. Historically, many Jewish, Islamic, and African communities practiced it for religious or cultural reasons. Today, hospitals in many countries perform circumcisions on male infants shortly after birth.

In the United States, parents must give consent for circumcision before their child turns 18.

Doctors also recommend circumcision in some medical cases, such as treating phimosis or recurrent infections. Regardless of the reason, the procedure typically follows these steps:

  • The doctor applies a local anesthetic cream or gel to reduce pain.

  • They clean the area with an antiseptic solution.

  • The surgeon cuts and removes the foreskin.

  • Thin, absorbable sutures close the incision.

The procedure takes only a few minutes for babies, while older children and adults usually need a few weeks to recover.

Frequently Asked Questions

What are the health benefits of circumcision?
Research shows that circumcision can lower the risk of infant urinary tract infections (UTIs), some sexually transmitted infections (STIs), penile cancer, and foreskin-related conditions such as phimosis.

Is circumcision necessary for hygiene?
No. Regular washing keeps an uncircumcised penis just as clean and healthy. Pulling back the foreskin and cleaning underneath is enough, just as women clean around the inner labia.

Does circumcision reduce sexual sensitivity?
Some studies show that uncircumcised men may experience more sensitivity because of the foreskin’s nerve endings. However, other research finds little or no difference in overall pleasure before and after circumcision in adults.

How common is circumcision worldwide?
Circumcision remains widespread in the United States, the Middle East, and parts of Africa. It’s also becoming more common in Europe, especially in countries where Judaism and Islam are practiced.

 

Health Benefits of Circumcision

Circumcision offers several health benefits. For instance, it reduces the risk of urinary tract infections (UTIs) during infancy. Although UTIs are rare in boys, studies show they occur more often in uncircumcised infants.

Circumcision also helps lower the risk of certain sexually transmitted infections, such as HIV and HPV. Research suggests that circumcised men face a lower chance of contracting HIV through heterosexual intercourse, as the inner foreskin tissue is more vulnerable to viral entry.

Studies also show a lower risk of penile cancer among circumcised men, although this type of cancer remains rare. Chronic inflammation, poor hygiene, or persistent HPV infections—more common with a foreskin—can increase cancer risk.

Lastly, circumcision makes genital hygiene easier, as men don’t need to retract the foreskin to wash underneath.

Potential Risks and Drawbacks

Circumcision also carries risks, as with any surgical procedure. Whether it happens in infancy or adulthood, the patient still experiences some pain and needs time to recover. Healing can take anywhere from a few days to a few weeks.

Occasionally, doctors may remove too much or too little foreskin, leading to cosmetic or functional issues. The foreskin contains thousands of nerve endings that contribute to sensitivity, so removing it inevitably changes sensation. Some men notice little difference after circumcision, while others report reduced sensitivity.

Ethical questions also arise around consent. Infants cannot agree to surgery, so critics argue that parents should not make this decision on their behalf. They believe that men should have the right to choose circumcision once they’re old enough to understand the procedure’s risks and benefits.

Circumcision and Sexual Health

Research on circumcision’s impact on sexual sensitivity and satisfaction has produced mixed results. Some studies suggest uncircumcised men may have heightened sensitivity due to the foreskin’s nerve endings. Others show little to no difference in overall sexual pleasure between circumcised and uncircumcised men. 

Satisfaction often depends more on our physiology, emotional connection, and sexual techniques than on circumcision status alone. Partners’ experiences can also vary. Some report differences in lubrication, duration, or sensitivity, yet most large studies conclude that circumcision does not significantly affect partner satisfaction. What’s crucial is separating cultural myths from scientific evidence. 

Assumptions such as circumcised men always lasting longer or uncircumcised men always being more sensitive are oversimplifications. Sexual pleasure is multifaceted, influenced by more than just anatomy. Prioritizing comfort, communication, and mutual respect can lead to a fulfilling and satisfying sexual life for both circumcised and uncircumcised men and their partners.

 

Conclusion

Circumcision is a surgical procedure, and it comes with a set of benefits and risks. Although before it was performed mostly in Jewish, Islamic, and various African communities, circumcision is now a fairly common practice for boys in the United States. However, the biggest concern here is ethical. Should parents decide whether their child is getting circumcised, or should a child decide on it when he is old enough to understand the benefits and risks? Hopefully, this article has provided you with all the information you need to make an informed decision. 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

5 Signs You Need Therapy 

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5 Signs You Need Therapy 

 

Sometimes it’s hard to tell, yet here are 5 signs you need therapy. Interestingly, at some point in our lives, we all encounter stress, anxiety, and mood swings. 

Whether it’s because of rejection in the workplace, financial issues, interpersonal connection issues, or grieving a lost one, we unfortunately all have suffering in our lives. 

It’s ok to need help. It’s ok that there are signs you need therapy, 

You might not be able to “snap out of it” because you’re feeling down or empty. Or perhaps you’ve noticed some unhealthy patterns in your behavior that you find difficult to change. The symptoms of mental or emotional strain might sometimes be plain to see. However, sometimes it is more difficult to identify them.

Our energy, productivity, and health are directly impacted by our emotions, thoughts, and behaviors. Taking care of your mental health makes it easier for you to cope when life throws itself at you. So here are 5 signs you need therapy

1. You find it difficult to manage your emotions. 

Even while everyone experiences sadness, anxiety, or anger at some point in their lives, it’s crucial to be aware of how frequently or strongly a person experiences any of these feelings. Anger frequently appears as part of a depressed episode. In fact, because men’s irritability or short temper is mistakenly seen as a masculine trait, melancholy in males is frequently overlooked. Uncontrolled rage can also signify negative thoughts about oneself or the outside world, frustration, or a poorly controlled stress response, in addition to despair. 

In a similar vein, persistently feeling down, empty, and uninterested in anything could be an indication of clinical depression. This is distinct from a depressed mood, which everyone experiences occasionally. 

Many adolescents and young people exhibit impatience, wrath, or hostility toward others rather than experiencing increasing grief. Therapy can help you to better manage emotions. Think of your therapy as an honest, objective, and private environment that helps you to examine painful sensations, comprehend their underlying causes, put them in context, and learn coping mechanisms to overcome such sentiments.

2. Your performance is negatively impacted. 

One of the symptoms of emotional problems is a decline in performance at work or school. Mental health problems can affect one’s ability to pay attention, concentrate, remember things, and / or be energetic. They can also cause numbness, which can make it difficult to even want to go to work. 

Therapy can help by solving problems and helping you with practicing relaxation techniques. Similarly, a therapist can help you learn how to successfully self-regulate your behavior and develop more adaptive coping mechanisms for stress.

3. You notice changes or disruption in sleep or appetite.

Our sleep and appetite can be significantly impacted by mental health issues. A person who is anxious may have trouble sleeping, yet a person who is depressed may sleep all the time, even when they aren’t tired. 

When under stress, some people overeat to numb their emotions, while others barely eat. Therefore, it may be time to take a step back and carefully evaluate the issue if you realize that you have been eating in a disordered way, for an extended period of time.

4. You cannot keep relationships.

Our mental health can have a range of effects on our relationships, including making us withdraw from those who are important to us, creating uneasiness in a partnership, or making us severely rely on another person for emotional support. People experiencing psychological or emotional difficulties may find it challenging to build relationships at work or school, collaborate in teams, or communicate with superiors, coworkers, or subordinates. 

New or ongoing relationships may suffer as a result of any of these circumstances. Therapy can be helpful if you frequently find yourself at odds with people or struggle to express your emotions to others. You can learn better social skills from a qualified therapist, like respectful assertiveness. 

5. You have experienced traumatic events. 

Talk therapy can help those who have experienced past physical abuse or other trauma. In a private, judgment-free setting, psychotherapy creates a safe place for someone that is trauma-informed. 

A therapist can also assist the client in learning skills for overcoming triggers and the hold that the trauma has over them. 

These are 5 signs you need therapy, yet there are many more. If friends have mentioned you consider it, take their advice. There isn’t much to lose, and you can find a new therapist if the first ones aren’t a match. 

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About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexible. Multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do. 

How to Define Parasocial Relationships

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How to Define Parasocial Relationships & How They Impact Us

 

If you’re uncertain how to define parasocial relationships, think of them as deep connections towards influencers, celebrities, or fictional characters. Feeling a certain connection to a person you don’t actually know is not new, although many assume it resulted from social media. Before, people felt that type of connection with fictional characters from their favorite books or with musicians they saw perform. In the 1940s, Frank Sinatra made women feel deep connections without knowing him personally. They didn’t know him personally, yet his persona was more than enough for thousands of women across the US to feel that deep connection to him. 

Unlike romantic relationships, parasocial bonds are one-sided—only one person invests emotional energy. This is why such a type of relationship needs to be clearly distinguished from all other relationship types we build during our lifetime. This article explores how parasocial relationships evolve in the digital age and what to remember.

 

Parasocial Relationships Then & Now

It’s true that parasocial relationships were never discussed as much as they are now. However, this term was first coined in the 1950s by Horton and Wohl after the appearance of television. They saw TV audiences forming intimacy with people they had never met.

Parasocial relationships have remained largely unchanged. Parasocial ties are one-sided emotional bonds where the other person remains unaware. This lack of reciprocity occurs because the individuals targeted by this one-sided connection are those who are well known to larger audiences. Today, this can be anyone with public exposure, such as influencers, actors, musicians, artists, podcast hosts, comedians, etc. 

The most common type of parasocial relationship is fans with their celebrity. Fans follow celebrities online, consume their content, read updates, and discuss them.

 

Why Do Parasocial Relationships Form?

If you’ve never been in a parasocial relationship, you might be curious about what causes someone to form such a unique bond with another person. As social creatures, we all feel the need to belong and connect with others. Some people don’t find building relationships easy in their lives, so they turn to celebrities to form a certain type of connection with them. When you feel connected to someone you don’t know personally, you can imagine them however you want. You can even forget that they’re normal human beings with flaws. If that’s the case, a parasocial relationship here is a form of defense mechanism.

It can also happen that a person projects their ideals onto the object of their desire. For instance, you might see someone fighting for a cause you are passionate about, and your admiration for their courage may lead to the development of feelings for them. In today’s era, parasocial relationships are also more common because of the accessibility to public figures. Social media blurs boundaries between public and private and familiar and unfamiliar. Just by following someone on Instagram and seeing their content, you could be under the impression you know them and therefore start feeling connected to them. 

 

Benefits of Parasocial Relationships

Although parasocial relationships are unique, they offer certain benefits to people experiencing this type of connection with a public figure. Admiring their values, art, or self-expression can give emotional comfort during hard times.

Your role models can also inspire or motivate you. What you admire in them helps you define your values and goals. Admiring an artist’s activism can inspire you to create positive change too. You might volunteer, research, or take action to feel you’re making a difference. After all, celebrities and influencers are not the only ones who have an impact on other people’s lives. 

Parasocial relationships can create community through fan groups or online forums. It’s always nice to connect with people who share the same interests. 

 

Potential Downsides of Parasocial Relationships 

Just like there are upsides to parasocial relationships, you will have to be aware of potential downsides as well. One of the issues is having unrealistic expectations of relationships. A one-sided emotional engagement can provide limited results, often making one uncomfortable when faced with all the challenges of dating a person in real life. Your beloved celebrity cannot hurt your feelings by not showing up on the first date, cheating on you, or leaving you. Similarly, they cannot provide you with the level of intimacy and care a person in your life would. 

Some parasocial relationships can also result in emotional dependency or obsession. You might become so connected to this person that you don’t feel the need to engage with people in your world or do things you used to love. If you notice that all you care about is them, it would be best to immediately reduce the time spent on checking their social media accounts or reading the news. 

 

Conclusion

Parasocial relationships can be very beneficial and inspiring if you maintain a healthy balance. You might learn what you are passionate about, what qualities you look for in a romantic partner, and so many other things. We’re living in a digital age in which we are learning so much about celebrities, influencers, and artists apart from their work, so it’s not so unusual to develop a certain connection to them. What matters most is to find people who are able to meet your emotional and romantic needs in person if you want to be in a relationship. Who knows, maybe they, too, admire the same person as you do!

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients’ lives through our flexible multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

le=”font-weight: 400;”>Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy, and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.</p>

Learn more about how LCAT can help improve your life at What We Do.

How Do I Forgive Someone & Move On?

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How Do I Forgive Someone & Move On?

 

If you’re wondering how do I forgive someone, you’ve come to the correct place. Some things are easier to forgive, while others are not so much. Whether you are able to forgive someone also depends on how close you are to that person and the act or words that caused you harm. Without a doubt, forgiveness is a complex topic.

Learn the best way to forgive someone and how it can allow you to live your life peacefully. This article also explains how to prepare yourself to forgive someone and how to share it with them. 

 

Forgive or Not to Forgive? 

Before we get into the steps of forgiveness, let’s take a moment to see how to determine whether or not you should forgive someone who did you wrong. This person might have lied to you, betrayed you, or hidden something from you. Whatever it was, you were hurt, and now you’re uncertain whether you should forgive them or not. 

Consider the following questions to determine whether forgiveness is possible:

  • Was the harm intentional or accidental?
  • Have they taken full responsibility without deflecting blame?
  • Did they make any effort to repair the damage or make amends?
  • Are they expressing sincere remorse, or are they primarily concerned about the consequences?
  • Do you feel safe around them now?
  • Are they willing to do the work needed to rebuild trust?
  • Is forgiveness something you’re doing for them or yourself?

 

How to Forgive Someone Important to You

Forgiving someone important to you can be tough because the hurt often cuts deeper. Forgiveness doesn’t mean forgetting or excusing the harm. It’s about freeing yourself from resentment and choosing peace over pain. Before jumping to the forgiveness part, you should ensure you’ve taken care of your emotional well-being first.

 

1.Acknowledge How You Feel

Even if somebody hurts us unintentionally, it still hurts. Don’t put yourself in their shoes until you’ve truly felt how it feels to be in your own. Many people will try to avoid the discomfort they feel after being hurt, and they might jump to empathize with or forgive the person right away. 

Instead, allow yourself to feel the pain. Familiarize yourself with the emotions you’re feeling and give them time to show up in different ways. Ask yourself how to support yourself more during this period, whether that’s through journaling, talking to your best friend, crying while watching sad movies, or listening to heartbreaking music. 

 

2.Understanding Over Justifying 

As much as you might love this person, don’t justify their actions or words. It’s one thing to think about why they did something and another to justify them completely. Justification takes away their responsibility, and it doesn’t allow you to truly heal. 

Being curious about the context of their behavior can help you see this person from a different perspective. Does what they did change how you see them as a person? Could you please let me know if there were any indicators before the oversight? Are they likely to repeat this behavior?

 

3.Deciding If You Want to Forgive

What is your motivation for forgiveness? Are you only trying to move past this awkward situation between the two of you? Do you feel under pressure to forgive what this person or other people in your life have done to you? 

Understanding whether the forgiveness is an opportunity to strengthen the relationship or not is also crucial for your well-being. If you’re scared that they’ll do the same thing again or you’re uncertain if they feel remorse, you’re not ready to forgive them. Take more time for yourself, regardless of what anyone might say or think about it.  

 

4.Having a Heart-to-Heart Conversation

Before you forgive them, make sure you have a conversation with them when you feel ready. Be very clear on what you want to say, yet be open to hearing their side of the story. Letting them say how this experience was for them in their own words can give you a better understanding of the person in front of you.

An open, honest dialogue is not the solution to your problem, yet it is a useful tool to assess the situation better. Are they aware of the impact this had on you? Could you please let us know what steps they are prepared to take to prevent this from occurring in the future? Lastly, don’t forget that you don’t have to forgive them during the conversation. You can take some time to digest this information first and then revise how you feel about forgiving them.

 

5.Releasing Anger

Forgiveness doesn’t mean you have to forget what has been done to you. But if you want to repair a relationship with someone who hurt you, you must do so without anger, revenge, or resentment. Forgiveness requires letting go of the thing that happened and focusing on repair. 

If you forgive them yet feel angry about it, it only means your forgiveness was premature. It’s crucial to honor your emotional process, even if it takes you longer than you expected. 

 

Forgiving Someone Who’s Not Here Anymore 

This often happens when people try to deal with their childhood traumas in adulthood, yet one or both parents are no longer alive. You might wonder if it is possible to forgive a person who is no longer alive and receive your forgiveness. The answer is yes, of course. 

Forgiveness is mostly dependent on how you feel about something and if you’re ready to forgive. Even if a person is not here to correct their wrongs, it doesn’t mean you can’t forgive them and let go of that burden. 

That said, make sure you’re not making yourself forgive someone just because they’re not alive anymore. You have every right to feel frustrated, sad, or betrayed, and ignoring your feelings will only hurt you. If you want to talk about it, we are here to help.

 

Conclusion 

Forgiveness is essential for moving on because it frees us from the emotional weight of anger, resentment, and pain. Holding onto past hurts keeps us in a cycle of suffering, while forgiveness creates space for healing, growth, and peace. It doesn’t mean condoning what happened or forgetting the impact; it means choosing not to let the wound define your future. By releasing blame, we reclaim our power, paving the way for emotional clarity and deeper self-respect. Forgiveness is not a favor to the one who hurt us, but a gift we give ourselves to move forward with a lighter heart.

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

The Danger of Being a People Pleaser

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The Danger of Being a People Pleaser

 

Saying yes to everything and everyone might seem kind, yet few people realize the danger of being a people pleaser.

Who is a people pleaser? Someone who seeks approval and affection above all else, often at the expense of their own needs and desires.

Do you always say yes to avoid conflict or rejection? If so, and you want to change, there are practical techniques to minimize your need to please others. But before learning how to fix this pattern, it’s important to understand how people pleasing affects you and those around you.

Understanding People Pleasing

People pleasing often develops from deeper psychological and emotional patterns. Many learn it in childhood, especially in homes where love and approval were conditional. If a child’s needs were ignored or praised only when they were obedient, they may grow up believing safety comes from being agreeable and accommodating.

Emotional neglect or abuse can strengthen the belief that worth is tied to being useful or likable. Someone with low self-esteem and fear of rejection may use pleasing others as protection from being left alone.

Society also plays a role. In cultures that reward politeness and self-sacrifice, being agreeable often becomes a predictable path to praise and acceptance. Acts of kindness are not the problem, what matters is whether you consider your own needs first.

Signs of People Pleasing

You may be a people pleaser if you:

  • Say “yes” when you want to say “no”

  • Feel guilty about setting boundaries

  • Constantly worry about what others think

  • Avoid conflict even when issues need to be addressed

  • Feel responsible for others’ happiness

  • Overcommit and burn out

  • Struggle to express your real opinions or desires

Kindness is different from people pleasing. Kindness is rooted in love, generosity, and choice. People pleasing is driven by fear of rejection. While kindness nurtures both giver and receiver, people pleasing often ends in resentment, exhaustion, and loss of authenticity.

Consequences of People Pleasing

Constantly putting others first comes with consequences. The severity depends on how long you’ve been doing it and how far you go.

Loss of Identity and Boundaries

Many people pleasers eventually notice they have no clear sense of self. Always being available to others leads to burnout and the painful realization that they’ve neglected their own needs. Setting boundaries for the first time can feel uncomfortable, but it’s necessary for growth.

Stress and Exhaustion

Trying to make everyone happy is draining. People pleasers often carry chronic stress, emotional fatigue, and even resentment in relationships. Eventually, pleasing others becomes a chore. When you ask for change, others may resist because they’re used to your support. Breaking the pattern is tough, but worth it.

Loss of Authenticity

Over time, people pleasers lose touch with who they are. Small joys may feel pointless compared to helping others. Worse, people pleasers often attract toxic or manipulative personalities who exploit their need to give. Get more ideas on how to connect.

 

How to Break Free from People Pleasing? 

Breaking free starts with self-awareness. Ask yourself:

  • Why do I need to please others?

  • What do I gain from it?

Journaling, therapy, or inner child work can help uncover the early experiences that shaped these habits.

Learn to Say “No”

Saying no without guilt is a powerful skill. At first, it may feel uncomfortable, but each honest “no” reinforces your right to honor your time, energy, and well-being.

Practice Boundaries and Assertiveness

Boundaries aren’t about rejection. They’re clear agreements about what you can and cannot offer. Communicating calmly and directly allows others to understand your needs while protecting your emotional health.

 

Conclusion

To break free from people pleasing, reconnect with your values and desires. Ask yourself: What truly matters to me? What do I want from life without considering others’ expectations?

This process requires accepting discomfort. People pleasers often fear being disliked or seen as “difficult.” But real growth comes when you stop seeking universal approval. Freedom lies in embracing imperfection and choosing authenticity over perfection.

Are you ready to take the first step? If you’d like support, consider scheduling a session today.

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

Negative Self Talk

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Negative Self Talk: Why We Do It and How to Stop

 

Negative self-talk is not uncommon, yet having constant negative thoughts can harm your mental health and impact the way you perceive the world around you. Negative self-talk is your inner dialogue that is critical, self-defeating, or pessimistic. It prevents you from having high self-esteem and enjoying life properly. After all, if you believe you’re unworthy of something, it’s likely that you won’t even attempt it or enjoy the experience.

Although we’re all aware that negative self-talk impacts us negatively, it’s not so simple to get rid of that critical voice inside your head. That is why we’ve decided to examine why some people have negative inner dialogues while others do not and explore ideas on how to overcome negative self-talk for good.

 

What Is Negative Self-Talk? 

Negative self-talk is the habit of thinking and speaking to yourself in ways that undermine your confidence, lower your mood, and limit your potential. It’s the voice in your head that says things like “I’m not good enough” or “I always mess things up.” Negative self-talk is more than just occasional self-doubt. It’s an ongoing internal narrative that can quietly shape the way you see yourself, others, and the world.

Negative self-talk often begins early in life and is mostly shaped by critical or perfectionist parents, teachers, or coaches. Social media and society can also shape how we perceive ourselves by setting unrealistic standards for beauty, success, or worthiness. Experiences that make you feel rejected, ashamed, or not good enough can lead to negative self-talk.

Most of the time, shame can be found at the core of this. Feeling like you’re not worthy enough for certain things in life or that you’re better off staying small is a big part of negative self-talk. However, when we’re ashamed to show ourselves to the world, it prevents us from growing and connecting with everything and everyone around us in a way we deserve. 

These beliefs operate like background software, influencing your thoughts, emotions, and behaviors, often without your awareness. Negative self-talk is a habit, not your identity. Like any habit, it can be changed. With awareness, practice, and compassion, you can shift your inner dialogue into something more balanced and empowering.

 

How to Stop Negative Self-Talk

Although you might feel like you don’t have control over your negative self-talk, there are certain steps you can follow to reduce it. Don’t expect to get rid of it completely at first. Changing the way you talk to yourself takes time. 

 

1. Become Aware Of Your Negative Self-Talk

Most negative self-talk is automatic. In other words, you don’t even know that your inner voice is being criticized. However, it has a major impact on how you feel, the decisions you make, and how you communicate with people in your life. It would be impossible to change something if you don’t notice it. 

Start by observing your inner dialogue throughout the day. Pay attention to what situations tend to trigger negative self-talk. Consider scenarios such as encountering failure, perusing social media, or engaging in a disagreement with someone. Notice the tone of these thoughts: are they harsh, sarcastic, anxious, or overly critical?

Also, tune into your body. Where do you feel the impact of these thoughts? It may manifest as tightness in your chest, a sinking feeling in your stomach, or tension in your shoulders.

 

2. Name Your Voice

Give your inner critic a name or identity. This creates distance between you and the thought. Giving your inner critic a name can help you separate it from yourself and observe the thoughts that appear instead of being overwhelmed by them. 

You can start by giving it a name and then describing it. Playing around with your inner voice allows you to become more curious about the entire process of befriending your inner critic.  

 

3. Challenge the Thought

Once you’ve identified a negative thought, take a moment to question it. Ask yourself, “Is this 100% true?” Consider whether there is solid evidence to support the thought or if it’s based on assumptions or emotions.

Next, reflect on how you would respond if someone you loved were thinking this way. Ask, “Would I say this to a child or a close friend?” If the answer is no, then it’s likely not something you should say to yourself either. Finally, try to imagine what a more compassionate voice would say at that moment. Having compassion doesn’t mean denying your feelings but rather offering yourself kindness and truth.

 

4. Replace With Balanced Self-Talk

When you begin to shift your self-talk, it’s important to avoid toxic positivity. You’re not trying to lie to yourself or force overly cheerful thoughts. Instead, you’re offering yourself the truth spoken with kindness and compassion.

For example, instead of saying, “I’m so stupid,” you might reframe it to “I didn’t understand that, but I can learn.” Saying something like, “I’m feeling lonely right now, but that doesn’t mean I’m unlovable,” can help you overcome the feeling that no one likes you. You don’t have to be fake or overly positive—just be fair and gentle with yourself.

 

5. Use Grounding Techniques

When your inner critic starts to spiral and overwhelm you, gently bring yourself back to the present moment. One effective technique is the 5-4-3-2-1 grounding method. It consists of naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps anchor you in your surroundings and calm your nervous system.

You can also take three deep belly breaths, slowly inhaling through your nose and exhaling through your mouth, to soothe your body and mind. Another calming practice is to place your hand on your heart and quietly say to yourself, “I’m safe. I’m here. I’m doing my best.” This simple gesture can help you reconnect with a sense of safety, presence, and self-compassion.

 

Conclusion

Negative self-talk is a deeply ingrained habit that often stems from past experiences, fear, or a perfectionist mindset. While it may feel automatic, it’s not unchangeable. By tuning into your inner dialogue, questioning negative thoughts, and embracing self-kindness, you can slowly transform your relationship with yourself. 

This isn’t about stifling all criticism. It’s about replacing harshness with compassion and kindness. The way you speak to yourself matters, just as the way you would talk to a friend or child matters. With daily practice and patience, you can create a healthier inner world that supports your growth, confidence, and emotional well-being. Change begins with one kind thought at a time.

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

chemistry between two people

Chemistry Between Two People: How to Recognize It?

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Chemistry Between Two People: How to Recognize It?

 

Is chemistry between two people real? How long does it last? Is it the same as being in love? We’ve all found ourselves thinking about this, especially when we become romantically interested in someone new. You might compare this feeling you have with the last time you experienced something similar. We can all agree that the chemistry of love adds a bit of intrigue to our world, regardless of its nature. 

There are certain signs that indicate chemistry exists between you and another person. Depending on the circumstances, you might date them or simply enjoy the subtle flirting. Learn how to recognize these signs and when it makes sense to address the chemistry.

 

Signs of Chemistry Between Two People

One person doesn’t have to experience the chemistry the same way as someone else. They might even notice that every time they feel attracted to someone, it feels different or unique. For some, this chemistry could be felt only on a physical level. The person’s appearance and aura might attract them. In most cases, this chemistry is a mix of emotional, mental, and physical attraction. 

The intensity of contact and the sense of attraction to them indicate such chemistry. Find below the most obvious signs of chemistry between two people:

    • Intense eye contact: You can’t keep your eyes off of them, and they feel the same way. When you look into each other’s eyes, there’s a certain connection that you only feel with them. 
    • Talking to them is easy: You might have many things in common, or you simply enjoy talking for hours about different topics that come to mind. You feel like you know them for much longer, and it’s much easier to talk to them than to other people in your life. 
  • They make you laugh: You smile around them all the time. 
  • Your body reacts when they’re near: You might feel butterflies in your stomach or tingling when they’re close to you or when they touch you. 
  • Mimicking gestures: You unconsciously mimic each other’s gestures, speech patterns, or posture. It’s a subtle sign of a deep connection.
  • Losing track of time: Time passes by quickly when you’re talking to them, looking at them, or daydreaming about them. 
  • After spending time with them, you feel an energy boost instead of feeling drained; their presence gives you a buzz, like a shot of positive energy.

 

What to Do About the Chemistry

You’re certain there is chemistry between you and the other person, and now what? What are your options? First, it will significantly depend on the circumstances. Are you both single? Would there be complications if you wanted to start dating or become a couple? For instance, you might work together, and dating can be awkward, especially if it doesn’t lead to the expected outcomes. 

Second, analyze their words and gestures. Do they still seem as interested in you as they were in the beginning? Do you believe they feel the same way as you do? Taking a moment and thinking about their feelings toward you can help you better understand your options.

If you believe that the chemistry is mutual and strong, it’s time for the next step. What actions would make you feel comfortable? Maybe you’d like to express verbally how they make you feel. You could tell them directly or write it in a letter. If that’s too much for you, use body language to make them realize how you feel about them. Sit closer, show interest by asking questions, flirt, invite them to spend time alone with you, etc. Whatever feels natural to you, do it. 

 

What If It’s Not Chemistry?

Occasionally, it can be tricky to determine whether what you feel is chemistry or something else. Chemistry between two people implies that you both feel attracted to each other on some level. If they are not exhibiting any of the signs mentioned above, it might be a good opportunity to reassess the situation. Is it chemistry or something else?

A person might have different motives for connecting with another person. A boss or a colleague might show interest in a certain employee because they recognize potential in them or want to learn a certain skill from them. A friend could appreciate a friend’s advice without any romantic intentions. 

Take a moment to really think about how they behave when they’re near you. Have they said or done something that implies they’re attracted to you? Do they treat other people the same way, or is there something unique about their approach to you? 

If you’re unsure about the chemistry between the two of you, please consider whether it would be more appropriate to wait until you’re certain or to inquire directly. If you work with or are friends with someone, it can be awkward to learn they don’t feel the same way. 

Take It Slow 

The best piece of advice for this situation is to take it slow. Rushing things could ruin the chemistry you already have. Instead, try to take it slow and see how the situation evolves. If you feel attracted to them and notice that they feel the same, enjoy it. We often want to label things instead of enjoying the experience. 

When the moment is right, you’ll know it. There might be the right gesture, word, or opportunity that makes you feel like you want to address the chemistry and ask the person about their perspective on it. If you’re honest about your feelings from the start, it will be easier to deal with. Whatever the case, make sure you’re not pressuring yourself into doing something you’re uncomfortable with just because there is chemistry between two people. 

If you want to entice more feelings of chemistry at home, get our sensual video for therapy suggestions on demand.

 

Sensual Meditation: Strategies to Fall in Lust Again

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients’ lives through our flexible multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

 

Empathy Statements: How to Verbally Show Your Support

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Empathy Statements: How to Verbally Show Your Support

 

Empathy statements can be valuable tokens of appreciation for everyone in your life, from your siblings to your coworkers. Understanding what others are feeling can strengthen your bond with them. 

Empathy is crucial for success across all areas of life. The more we understand ourselves, the easier it is to connect with it and respond to loved ones. A lack of empathy leads to disconnection and loneliness. If you want to become more empathetic, this article is a must-read. We’ll talk about why empathy matters and how to support people who verbally matter to you. 

 

What Is Empathy? 

Empathy can best be explained as an ability to comprehend and share another person’s feelings. Empathy requires more than just knowing what someone is going through or how they feel about it. It requires a real emotional connection to the person who is sharing their experience.

Those who are empathetic are able to put themselves in someone else’s shoes, regardless of that experience being pleasant or unpleasant. For instance, they can share your joy at buying your first home while also supporting you during a breakup, illness, job loss, or anything else. 

 

Types of Empathy

Although we typically just talk about empathy in general, three types of empathy exist: emotional, cognitive, and compassionate. Emotional empathy is feeling what someone else feels, even if they can’t express it. If you are emotionally empathetic, you can sense the feelings other people are experiencing and show support on an emotional level. 

Cognitive empathy refers to understanding the other person’s thoughts or feelings. Instead of feeling the pain or joy of the other person, you are comprehending their experience on a cognitive level. 

Lastly, compassionate empathy combines both cognitive and emotional empathy. Empaths can feel and share others’ emotions and are driven to help. If a person feels sad because they lost their job, a compassionate empath can talk to them, feel their sadness and fear, and then suggest helping by updating their resume or sending a list of job search sites. 

 

How to Show Support Verbally

Before we share some of the empathy statements you can use to support people in your life, let’s look into the things you should remember when being empathetic. From listening carefully to acknowledging their feelings, other actions can be equally important as your supportive words. 

 

Listen Carefully 

When somebody is sharing something important with you, listen carefully. Put down your phone and focus your attention on what they are saying. If you can’t concentrate because you’re in a crowded place, offer to go somewhere more private. While the person is talking, pay attention to what and how they are saying. You can learn a lot about how they experienced something by talking about it. 

 

Validate Their Experience

When we share something important with another person, we often want feedback. This feedback doesn’t necessarily have to be a solution. Instead, we seek validation from people we care about. Validation helps us heal, and it relieves us knowing that others also understand what we are experiencing. 

 

Ask Open-Ended Questions

Once the person is done sharing their story, be sure to ask questions. Remaining silent might lead them to think you weren’t interested in their story. Instead, ask questions to show you care and understand them. Don’t be judgmental or try to force them to behave as you’d behave if you were in their situation. If you don’t know which questions to ask, try these:

  • What was the hardest thing for you in that experience?
  • Do you want to talk more about it?
  • What do you need from me? I want you to feel supported in this moment.
  • What would you like to do now with all of these feelings? 
  • Do you want us to plan something in the near future to address these issues again?

 

Empathy Statements to Show Understanding

The questions mentioned above are a wonderful example of ways to show empathy to a person who needs it. 

However, there are numerous other empathy statements you can choose from, depending on the situation. Here are some examples:

  • “That sounds really hard. I’m so sorry you’re going through this.”
  • “I cannot even imagine how that must feel.”
  • “You’re not alone—I’m here for you.”
  • “Thank you for trusting me with this.”
  • “It makes sense that you’d feel this way.”
  • “That sounds overwhelming. Are you okay?”
  • “I hear you.”
  • “What you’re feeling is totally valid.”
  • “I’m with you. You don’t have to go through this experience alone.”
  • “It’s okay to feel this way! There’s no right or wrong way to deal with such a situation.”
  • “I see how much this means to you.”
  • “This must be so upsetting. I’m here if you need to talk.”
  • “I care about you and want to support you however I am able.”
  • “You’ve been through a lot. It’s okay to ask for support.”

Some other examples of empathy statements include, but aren’t limited to, the following:

  • “I may not fully understand, but I’m listening.”
  • “You’re doing the best you can, and that’s enough.”
  • “Your feelings are completely understandable.”
  • “Take your time. There’s no pressure to rush through this.”
  • “Would you like to talk more about it?”
  • “Is there anything you need right now?”
  • “I’m here to listen without any judgment.”
  • “That must have been painful.”
  • “I’m sorry you’re feeling this way. Let’s figure it out together.”
  • “I can see how much strength it took to share that.”
  • “You don’t need to have it all figured out. One step at a time.”
  • “That’s a valid concern. Let’s talk it through.”
  • “You’re not being dramatic. The situation is real, and it matters.”
  • “It’s completely natural to feel that way.”
  • “Thank you for being honest with me. That takes courage.”
  • “I’ve got your back. I’m here.”

 

Make sure that the empathy statement you decide to use resonates with you. Saying something without resonance could make the other person feel like they shouldn’t have shared their experience with you. Use your own words to show support, and be kind while talking to them afterward. Supporting each other is an essential component of any relationship.

If you need to learn how to use empathy, book a session with one of our team members today. 

 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

How to Be More Productive in Your Therapy Sessions

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How to Be More Productive in Your Therapy Sessions

 

Do you want to learn how to be more productive while talking to your therapist? You might feel that time is running fast during your sessions, and you don’t have enough time to address everything you want. Or, you might feel like you’re forgetting everything you’ve talked about as soon as you leave the office. Whatever the reason, being productive in your therapy sessions is very beneficial for you. 

Productivity can provide you with structural support when it comes to healing. You can focus on what’s best for you instead of worrying about forgetting to bring something up or memorizing your therapist’s words. Ultimately, the goal of therapy is to enhance your mental and emotional health, and productivity can be a huge aid in the process. 

 

Productivity Hacks for Your Next Therapy Session

You might be preparing yourself for your first therapy session, or you’ve been going for a while. In either case, you can start being productive before, during, and after talking to your therapist. 

 

Before the Session

Are you one of these people who’s rushing into your therapist’s office or opening that meeting link in your calendar without catching a breath? Well, maybe it’s time to re-evaluate this approach. Preparing yourself for therapy eliminates the stress and helps you concentrate on what will happen during the session. 

Before each session, give yourself five to ten minutes to prepare tea, coffee, or water; go to the bathroom; and tidy up and organize the space around you. In the time between sessions, make sure you write down the events or thoughts you’d like to share with your therapist.

When it comes to productivity hacks before the session, consider these:

  • Setting clear goals: Define what you wish to address or achieve in each therapy session (e.g., event, emotion or feeling, memory, relationship, etc.).
  • Keep a therapy journal: Write down all your events, thoughts, and emotions in one place. It helps you track your progress and go back to the past moments when necessary. 
  • Track patterns: You can use a journal or write notes in an app, yet tracking recurring triggers, behaviors, or emotions can help you address those issues with your therapist.  
  • Prepare topics: If there is something that crosses your mind, write it down and read it before the session to see whether or not you want to talk about it. 

 

During the Session

Productivity really pays off during your therapy sessions. During the session, your therapist will provide advice and ask the right questions. Making sure you pay attention to and memorize their words will be valuable to you later as well. You might come across the same situation as you did a few months ago, and checking your notes from that session might save you time and energy. 

When it comes to productivity hacks during the session, consider these:

  • Be transparent: Therapy is your safe space, and you should motivate yourself to speak freely about your thoughts and emotions. Allow yourself to explore uncomfortable topics and dig deeper into them. 
  • Ask questions: If something is unclear or you want to discuss the topic more profoundly, ask your therapist to explain or provide examples. 
  • Take notes: You don’t have to write everything during the session. Write key insights, phrases, coping strategies, or ideas that you or your therapist mentioned.

 

After the Session 

You should take five to ten minutes after the session, just like you do before it. Take a moment to absorb everything that was said after you leave your therapist’s office or end the online call. We often forget to reflect on our experiences because we’re so focused on what’s next. Taking a moment to take care of yourself after therapy should become a part of your routine. 

When it comes to productivity hacks after the session, consider these:

  • Reflect: Think about what you said and heard, and how it could be used in daily life. 
  • Implement: Apply the coping mechanisms or techniques recommended.
  • Notice progress: Track improvement or emotional shifts you notice as a result of therapy.
  • Provide feedback: Share with your therapist how you felt afterwards and what changes you’ve noticed or managed to implement after the session. 

 

Overcoming Common Challenges

You may notice certain challenges when it comes to your first efforts to become more productive in your therapy sessions. The lack of productivity can make it seem like you’re not benefiting from your therapy as much as you’d like. Applying all the tips mentioned above allows you to see a clear overview of your healing process. You can see how you felt months ago, which triggers you had, and what new techniques your therapist was suggesting. You can compare that information with the present situation and see what has improved. 

Being more productive, especially writing down and reflecting, enables you to manage more efficiently intense feelings during and after sessions. Once you start applying these suggestions, you will notice so many benefits. 

You will feel more concentrated and prepared for your next session. You will pay closer attention to your therapist’s words. You will notice how the work from therapy shows up in your daily situations with minimal conscious effort. All of this is possible due to the progress made during your therapy sessions. 

 

In Final Words

You don’t have to use all of our productivity tips at once. Make notes for your next therapy session, and after you’re done, take some time to think back on it. Doing it all at once could overwhelm you and make it feel like a systematic rather than emotional process. 

Also, not all techniques work for all people. Some might prefer to track progress in their therapy journals, while others prefer writing key words and phrases on sticky notes and having them where they can see them. It’s up to you to decide which of these ideas can help you become more productive. After all, you will enjoy its benefits!

Schedule a session today! 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) who has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists helps all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

How to Deal with Grief

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How to Deal with Grief: Honoring Your Feelings and Finding Peace 

 

Nobody knows how to deal with grief until we are faced with the loss of someone we care about. Even then, it’s not uncommon for many people to struggle with processing grief in a healthy way. Some will start to focus on something else to avoid feeling this enormous pain, while others might develop unhealthy habits to numb themselves. 

Grief is an overwhelming emotion that cannot be processed in one day. It doesn’t have a timeline or a determined list of symptoms. Each person can experience different emotions and behaviors as they go through grief. That said, what matters the most is to give your best to honor how you feel and seek peace in these difficult moments. 

 

Understanding Grief

Before we go into the recommended way to deal with grief, it’s important to understand it first. There are numerous definitions of grief, yet none of these words come close to experiencing it for the first time. This intense sorrow can creep up on you slowly or hit you from the moment your loved one died. 

Grief typically expresses itself through five stages: denial, anger, bargaining, depression, and acceptance. The signs of these stages can differ from person to person. You might notice obvious signs of certain stages, while others might pass more unnoticed. However, acceptance is the last stage of grief, no matter how long you’ve grieved. 

Although we usually talk about death when discussing grief, you can also experience this emotion during a breakup, job loss, or any other major change in your life. 

 

Honoring Your Feelings

There is no right or wrong way to feel something. However, certain thinking and behavior patterns can be harmful to you. These behaviors can prevent you from going through the entire process of grief and never truly healing from the loss you’ve experienced. 

People who lose someone they love often confuse acceptance with forgetting that person or acting as if they never existed. Acceptance refers to healing from the emotions that you felt due to the loss. Whether you were angry or afraid after you lost your loved one, acceptance means that you’ve processed these emotions properly and are ready to conclude your grieving process. Don’t confuse it for a happy or uplifting feeling. Acceptance doesn’t feel like joy; it simply feels like you’ve found peace. 

Knowing such information can help you allow yourself to feel whatever is coming up without judgment. Don’t compare your grieving process to someone else’s. People grieve in different ways. You might notice that you feel better after you’ve had a long conversation with your best friend. If you don’t like talking to others, you can try journaling your emotions and thoughts as well. Reaching out to a therapist provides a safe space to share your feelings and needs. If you love art and creativity, you could write poetry, paint, write letters to the deceased, dance, etc. 

 

Asking for Support

Grief can be so overwhelming sometimes that you could easily forget that other people care for you and want to support you. Friends, family, therapists, support groups, and new people you meet can all support you throughout this process. Make sure you’re honest with yourself and with others about what you need at a given moment.

Don’t be afraid to set limits if necessary. Respect your needs and do whatever feels right. If you want to go out to dinner with friends, do it. If you want to stay at home instead, cancel your plans and take care of yourself. Seek out a therapist to aid in your recovery if you feel unsupported. 

 

Practicing Self-Care

Self-care might seem contradictory to how you feel, yet it’s important to maintain your well-being. Do your best to sleep enough hours and not spend too much time scrolling through social media to avoid feeling your emotions. 

Eat well and eat frequently. Sometimes grief is so hard you can’t get up and cook. Try to be physically active, yet avoid working out too much. Walking, stretching, jogging, or any type of light exercise can help you connect with your emotions and process them in a healthy way. 

You can try meditating or any of the mindfulness techniques to calm your mind and listen to your body. Such techniques can help ease emotional distress. Embrace each day as it comes, and be mindful of your personal needs. If you don’t feel like cooking, order food from your favorite restaurant. If you don’t want to go to the gym, stretch at home on your yoga mat. 

 

Finding Meaning and Peace

With time, you will want to reflect on cherished memories and celebrate the life of the person you lost. Many times, people will ask themselves, ‘Why did this person have to die?’. What we should ask ourselves in such a situation is, ‘Why did this person live?’. Think about their values, dreams, and all the experiences they had throughout their life. What would be the best way to pay respect and celebrate that? 

This could be volunteering, creating a tribute, practicing spiritual practices, or doing anything else that reminds you of that person. Of course, engaging in such activities will only make sense if they bring you comfort as well. 

 

Conclusion

Grief is a deeply painful and personal experience that cannot be compared to anything else. Losing someone you love is a devastating process that requires time, patience, and comprehension. 

If you’re currently going through a grief process, be kind to yourself. Do the little things that bring comfort. Process your emotions in a way that seems natural to you. The present is not where you need to set expectations. Embrace each day as it comes. Ask for support when you need it. 

 

 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

How to Let Go Of Someone

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How to Let Go Of Someone + Say Bye to Affair Partner

 

For whatever reason, you might have found yourself in a love triangle and are now thinking about how to let go of someone and work on your marriage. Even when society talks about marriage affairs, we do it in a very judging way, suggesting the person end the affair, admit to their spouse, and divorce them afterward.

Not all marriages are the same, and not all marriage affairs are the same. As big as our need to put a label on things is, the truth is that every situation is different. Your reasons for falling for someone outside your marriage may differ from your friend’s or spouse’s perspective, which may also contrast with the majority’s view.

That is why we’ve decided to provide support if you’re currently considering letting go of the person you were seeing. Despite your future plans, you’ll want to end this relationship well and move on. 

 

Reasons to End an Affair

There are many reasons why you might end an affair, from guilt to not finding this person intriguing anymore. If you’ve seen the movie Babygirl with Nicole Kidman and Antonio Banderas, which is in movie theaters right now, you might have noticed a different perspective on this matter.

In the movie, she does not start the affair because she is bored with her marriage. She is not seen by him, and she doesn’t feel encouraged to show him her other side, which is kept hidden throughout all the years of their marriage. This leads to activating this part of her with a younger stranger, who starts working in her company as an intern. He teases her, plays with her, and then seduces her. 

Other reasons may include differing relationship goals, especially if the other person

is unmarried. During this experience, you might also find out that you want to work more on your marriage. Your marriage is important, and the affair made you want to work harder to improve it.

 

I Cheated… Now What? 

If you’ve ended your affair and are not certain about the next steps to take, let’s look at your options together. First, there is this giant question of whether or not to admit the affair to your spouse. The answer will depend entirely on you; however, keep in mind that the guilt can creep into your life, affect your marriage, your health, and so much more. It is not an effortless thing to carry around, especially if you are devoted to the idea of saving your marriage.

If you decide to tell your spouse, you will want to do it with your heart open, using kind words and truly asking for forgiveness. Tell them the reason you decided to start an affair and share everything this decision has taught you. For instance, you might say that you realized how it’s been a really long time since the two of you tried something new in bed or spent time alone without kids.

Most importantly, respect your spouse’s needs. They might need time to think about it, or they might get outraged at you. Whatever it is, be patient. It’s not an easy thing to hear, and they might need some time to process all of it. If you want to save your marriage, you will have to be mindful of how your spouse feels and what they need. You might feel the need to overexplain yourself or ask for forgiveness several times, yet try not to do that. Respecting them means that you can give them exactly what they need during this process.

 

A Path to Healing

Oftentimes, a person having an affair will be so focused on analyzing their spouse’s behaviors, emotions, and words that they’ll forget about themselves. You have every right to take care of yourself during this process. Such care can mean different things, from starting individual therapy to journaling.

Even if the affair means nothing to you anymore, it’s still worth revisiting these momen

ts and asking yourself certain questions. What made you say yes to this adventure? What did you learn from it? Is there something you need to forgive yourself? Your healing path doesn’t have to depend on whether or not your spouse wants the same thing as you.

Once you’re both on the same page, consider seeking marital counseling. There are many things here that need to be addressed for you both to properly heal from this experience. Otherwise, emotions like guilt, shame, anger, anxiety, and doubts can appear in different situations and cause arguments between the two of you.

Establishing trust after the affair is more important than anything else. If you’re unable to trust each other with time, it can make the marriage impossible. These are the things an expert in marriage therapy can help you with.

Many couples have recovered from affairs and have become even more connected after it. A therapist will provide you with space to discuss your fears and doubts instead of ignoring them or treating them superficially. They will help you listen to each other and truly see the other person’s perspective. Soon, you’ll both feel better and learn from this experience instead of being afraid of it. If you love someone, you will want to move on and be excited about your future together.

If this all feels confusing, maybe it’s time to schedule a session. 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibility multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

Reflective Listening

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Your Guide to Reflective Listening

 

Reflective Listening goes beyond active and passive listening by incorporating repeating and paraphrasing. You’ve likely heard of active and passive listening, but have you considered this deeper approach? If these concepts are new to you, read our guide for a clearer understanding.

In this article, you will learn the benefits of reflective listening and why it is a crucial skill for any relationship.

 

Degrees of Active Listening

It helps when you actively pay attention and listen to people around you, whether it’s in your professional or personal life.

Successful communication requires as much learning how to listen as well as how to speak. 

Hearing someone speak and truly listening to them are two entirely unique things. If we’re actively listening, it means that this person has our full attention and we’re doing our best to understand what they are communicating to us. 

 

1.Repeating

Repeating is the first degree of active listening, and it refers to repeating the words you’ve heard in the conversation to make sure you understand the person correctly. It requires paying attention, remembering the words, and then saying them back to the speaker. As opposed to passive listening, repeating lets the other person know that you are paying attention and want to understand what they are saying.

 

2.Paraphrasing

By repeating, you are practically saying the exact same words to confirm the speaker’s intentions. Instead of mirroring the exact words, with paraphrasing, you choose similar words yet not the same. This approach shows the other person that you’ve resonated with the shared information. It also allows you to remember that information more easily because you use words and phrases that you connect with better.

 

3.Reflecting

At first, paraphrasing and reflecting might seem very similar. However, reflecting involves taking a moment to think about the information shared in the conversation and reflecting on it in your words. You can summarize the conversation or provide a few examples to confirm your understanding. Reflecting can be the most profound level of listening, where the listener resonates with all the conversation’s content.

 

What Is Reflective Listening?

Reflective listening is beneficial across all areas. It can help you communicate more efficiently with your new coworkers, meet your superior’s demands easily, and strengthen your romantic relationship or friendship.

Reflective listening requires a conversation. The person who is listening will speak soon to reflect on what has been said, which is very different from passive listening. For example, if your boss is explaining the details of a new project, you will want to reflect on it, ask questions, and confirm if all is clear. 

It’s also worth mentioning that reflective listening occurs in one-on-one conversations or in small groups, as it might be challenging during a business conference with 50 people. That is what makes reflective listening a valuable communication tool that helps build relationships. This intimate aspect guarantees mutual understanding and the ability to collaborate towards a shared objective, whatever it may be. 

 

Key Components of Reflective Listening

If you’re looking to become a master in reflective listening, you will have to first learn its key components. These components will help you truly listen to other people and learn from them. 

Reflective listening consists of four key components: 

  • Active listening—listening to the speaker with your full attention without any distractions 
  • Paraphrasing—repeating what the speaker said back to them, yet in your own words
  • Clarification—asking questions to ensure understanding or raising any confusion you have
  • Empathizing—acknowledging the speaker’s thoughts and emotions and taking them into account during the conversation 

 

Benefits of Reflective Listening

Obviously, there are many benefits of reflective listening, especially when compared to passive listening. When we’re dedicated to truly listening to the person talking to us, we’re able to understand their perspective and strengthen the connection with them based on the information received, both verbally and non-verbally. 

Reflective listening also strengthens trust. Knowing you are being listened to carefully encourages you to share more and actively seek opportunities to continue communicating with this person. Conversely, people who listen and think about what was said are usually the ones that others turn to for comfort, a shoulder to cry on, advice, or just to vent. 

Also, reflective listening reduces misunderstandings and conflicts. Hearing someone speak and assuming you know what they think and feel often leads to confusion and conflicts. If you’re invested, it becomes easier to have empathy for the other person. In other words, understanding their intentions, thought processes, emotions, and so much more becomes easier if you listen closely. 

That is what makes reflective listening valuable in problem-solving situations as well. Whenever a conflict arises, whether it’s at work, home, or somewhere else, using this tool can enable both sides to find common ground because they’ll have a clearer idea of why the conflict occurred in the first place. 

 

How to Practice Reflective Listening

With that in mind, you may be wondering how to start reflective listening today and reap its benefits. Once you’ve determined that you want to become better at listening to people around you, there are certain things to keep in mind to ensure you’re doing a good job. 

Firstly, whenever you need to listen to someone, make sure you’ve eliminated all the distractions. Find a comfortable place to have a conversation, turn off your phone, close the doors, and decide to focus only on the person in front of you. 

During the conversation, be mindful of nonverbal cues. Pay attention to the speaker’s hands, sitting position, eye movement, and any other detail that can fill in the picture of how they feel or what they think about the matter discussed. Also, use your nonverbal cues to show support. Look them in their eyes while they are talking and nod anytime something resonates with you.

When the other person finishes speaking, don’t just say “I understand” and end the conversation by making it about yourself instantly. Utilize this moment to contemplate the spoken words, verify their accuracy, and stimulate conversation by posing questions. This shows that you are doing your best to improve the relationship you have with that person. 

If this all feels confusing, book a session and we can help you understand it more. 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients’ lives through our flexible, multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

How to Stop Porn Addiction

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How to Stop Porn Addiction & Become Free

 

If you have been wondering how to stop porn addiction, you have come to the right place. Addiction of any kind is a serious issue, and sometimes overcoming addictive behaviors requires more than just willpower. If this is the case for you, you can experiment with different techniques and approaches to see if one of them helps you stop watching it. 

Before we dive into these techniques, let’s go a few steps back and look closely at porn addiction, why and when it occurs, and other relevant information that could help you understand why you can quit this easily. 

 

Understanding Porn Addiction

Porn addiction is frequently misinterpreted in the context of behavioral addictions. This keeps this addiction stigmatized, making it hard to identify. When talking about porn, there is still a lot of disagreement among medical experts on the boundaries between addiction and compulsion. However, there is no doubt that you can get addicted to porn. Not giving this topic the respect and seriousness it deserves makes it only harder for those struggling with this addiction. Not knowing what to do, who to ask for help, and which steps to follow is the first problem porn addicts face when they try to stop their addiction. 

What’s important to say is whether you have a porn addiction or compulsion; seeking help in the form of therapy is essential to stop watching porn. Porn addiction, or the inability to control the urge to view porn, is one of the most common addictions, and you have every right to take the path of quitting it when you’re ready.

 

Signs of Porn Addiction

Watching porn can have numerous negative consequences on your life. Excessive porn time can impact your sleep quality and time, make you ignore or forget about your responsibilities. And even impact how you connect romantically with other people. After all, porn can affect the expectations you might have from your romantic partner in bed and out of it. 

To help you understand whether you or someone close to you has a porn addiction, we’ve gathered porn addiction signs to be aware of. One of the most obvious ones is compulsive watching, when watching pornography becomes something you have almost no control over. 

Also, if you’re noticing you’re spending more time watching porn than before, it could be a sign of addiction. Another thing to pay attention to is whether porn is preventing you from performing your daily tasks, whether it’s at work/school or at home. As mentioned above, relationship problems are also one of the common signs of porn addiction. 

Although this sign is not very obvious at first, the need to watch more extreme or varied content is typical with porn addicts. The content you used to watch before might not do the work for you anymore. So you need something that will excite you on another level. 

Occasionally, individuals struggling with a porn addiction may choose to avoid social events or comply with the minimum expectations of others in order to quickly return to porn. 

Taking all that into consideration, it’s pretty obvious that porn addiction is a serious problem. If you’ve tried to stop it on your own, you might have experienced withdrawal symptoms, such as irritability, restlessness, or anxiety. This is your nervous system reacting to the lack of something it got used to, making it really difficult to continue being motivated about stopping your porn addiction. 

 

Steps to Stopping Porn Addiction

Just because stopping porn addiction is hard for you, it doesn’t mean it’s impossible. If people can get rid of their drug or alcohol addiction, you can do the same. There are certain steps and ideas that are recommended for people with porn addiction. If you’ve tried quitting before or this is your first time, follow these ideas and implement them as naturally as you. Keep in mind that the addiction didn’t appear overnight, so it certainly won’t disappear quickly either. 

 

1.Admit You Have a Problem

We know—it’s not easy. Admitting you have a problem implies you have to find a solution. However, what if it’s enough for now just to admit that you have a problem and not try to search for a solution? After you’ve admitted to yourself or someone you trust that you have a problem. Take a moment to feel whatever feels right at that time. Jumping into problem-solving mode will probably lead to counterproductive results. 

 

2.Start with Small Goals

With addictions, it’s quite difficult to get rid of them completely at once. Instead, start with smaller goals of watching porn every other day and limiting your time. Depending on how much you used to spend watching pornography, the goal should be a representation of a tiny advancement. 

 

3.Identify Your Triggers

A lot of people have problems with addictions because they use them as a way to run from stress. For instance, you might notice that your trigger is coming home tired from work and wanting to disconnect from thinking about your endless to-do list. Maybe you’re too bored, so porn provides you with a fantasy world where everything is possible. Whatever the reason, understanding it can help you find alternative solutions.

 

4.Replace Porn Watching with Healthy Habits

You can’t just expect to quit watching porn and not replace this habit with something else. If you’ve spent hours every day watching porn and then suddenly stopped, this void might remind you of your addiction. Instead, remind yourself of hobbies and activities you used to enjoy doing. Spend more time with your friends, go to the gym, take long walks, and listen to your favorite podcast. Creating a list of ideas can also help you avoid feeling like you have too much free time now when you’re quitting porn-watching. 

 

The Power of the Therapy

The best thing to do when trying to quit any type of addiction is to reach out to a recommended therapist and share your problem with them. A mental health professional can provide you with useful information on how to stay on the recovery path and break free from the addiction. After all, it’s the only way to get your life into your own hands again!

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibile, multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.

 

Trauma Release Exercises

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Trauma Release Exercises You Can Do From Home

 

Whether or not you’re already seeing a therapist, there are certain trauma release exercises you can do from the comfort of your home. It can be a great addition to your therapy, or you can use it whenever you want to release tension or unwind from a stressful day.

Although we’re all mostly used to busy, dynamic lifestyles, our bodies need time to relax and release all the tension they have accumulated throughout time. Giving yourself some time to do so can help you become more present in your life, understand better what you care about, and how to ensure you protect yourself from stressful situations.

 

What are Trauma Release Exercises?

Trauma-release movements aim to relieve deep muscle patterns of chronic stress, muscle tension, and trauma-related physical discomfort. These exercises can be quite beneficial in helping to release any stored stress and trauma, as they activate the body’s natural tremoring mechanism. Trauma-release exercises can be a wonderful way for your body to let go of tension that has been held for a long time, helping you to find a sense of balance again. 

Anyone experiencing stress, anxiety, or witnessed discomfort while alone and without support can consider trauma-release exercises. It benefits those who have tightness, discomfort, or inflammation in their bodies. Trauma-release exercises can benefit those with family, housing, financial, or health issues. Such exercises can help anyone whose health and well-being are being jeopardized by stress, overload, worry, or pain.

 

Examples of Trauma Release Exercises

There are several different types of TREs that can help people let go of unresolved trauma. As you experiment with them, you may discover that some have a greater influence on you than others. You may consult a mental health practitioner to decide which trauma release exercises would benefit you best if you’re uncertain or you feel like they can maybe trigger you into reliving your trauma again. 

 

Stretching 

Stretching is one of the most popular TREs since it helps release tense muscles. The modified TRE, or standing forward fold with shaking, promotes relaxation and helps the release of tension held in the muscles. Keep in mind to pay attention to your body and modify the level of intensity as necessary.

The way to do it is to stand with your feet hip-width apart while also relaxing your knees. When you feel comfortable, start slowly bending forward at the hips and feel your upper body becoming more relaxed as you go. After you’ve done a few movements, start gently shaking your body. You can do a sway from one side to another or from the lower part of your body to your head. 

Yet if you can, while you’re gently shaking your body, don’t force or jerk any movements and allow your body to release tension. During shaking, think of an animal after a bath, and focus on taking slow, deep breaths, as it also helps release tension or stress stored in the body. 

Once you feel like you’re done, slowly stop with the shaking. Bring attention to the rest of your body and notice how your body feels after this exercise. You may feel warmer, sillier, or back to a primal state like a dog. 

 

The Spiral Technique

This is one of the trauma-release exercises you can do on your own or with your therapist. It requires you to close your eyes, see your body, and recall the unpleasant experience or trauma. During this process, monitor your body’s response, particularly your heartbeat and stomach.

Think of that part of your body as a spiral, and observe how quickly or slowly it turns. Push the spiral in the other direction with your thoughts. This may be a difficult task if you’re practicing it for the first time, yet it will become more natural with time. 

As you do the spiral technique, be mindful of your breathing. When you’re ready, return your focus to your surroundings and pay attention to your physical sensations. Keep your eyes open, pay attention to your breathing, and hold onto any safety or calm you have experienced during the exercise.

 

Wall Sitting Stretch for Upper Legs

If you are noticing some tension in your upper legs, it could be helpful to explore this technique. Lie flat on your back. Bend your knees, making sure your feet are right underneath you, and bring them together. Bring your heels as close as you can to your body and spread your knees. During this exercise, it’s important to keep your foot soles together. 

Once you feel ready, raise your hips off the ground and keep them in the air for 30 to 60 seconds, depending on what feels comfortable to you. Then, lower the hips to the ground and press the body against your heels. Use this time to recover and breathe. When you feel ready to repeat this exercise, bring your knees a bit closer and lift your hips. Repeat this as many times as necessary, until the knees are joined together. 

You don’t have to do the entire exercise at once; you can take as many pauses as you need or slowly extend the exercise by one movement each time you perform it. 

 

Benefits of Trauma Release Exercises 

The majority of people report both physical and mental benefits from trauma-release exercises, which can assist with PTSD, anxiety, and other chronic problems. Additionally, even those with physical restrictions or impairments can safely do TRE stretches at home. To prevent hurting oneself or making preexisting issues worse, make sure you modify stretches to suit your requirements. Each body is different, so it’s best to listen to it for instructions instead of forcing something that might not work for you. 

Trauma work means taking care of your bodily, mental, and emotional needs. To help with your healing process, take good care of yourself before, during, and after trauma release activities. Keep yourself active, eat a healthy diet, and get enough sleep to meet your other fundamental needs.

 

Conclusion

Trauma-release exercises are a recommended method for removing stress from your body at home. However, don’t hurry it and start slow! When exercising, pay attention to how your body feels instead of pushing yourself to the point of great discomfort. 

Keep in mind to breathe deeply and to let your body move freely. If you have trouble practicing independently or have mobility limitations, think about locating a certified TRE practitioner or talk to your therapist about it. 

 

Quick Ways to Reduce Anxiety and Stress

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexibile, multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

LCAT provides on-site appointments, as well as video chat and text therapy programs.

Learn more about how LCAT can help improve your life at What We Do.