Stress Relief Activities to Unwind and Recharge

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Stress Relief Activities to Unwind and Recharge

 

If you’ve been overwhelmed with responsibilities lately, learning which stress relief activities can help you relax and get back on track. Whether it’s work, family, or your health, feeling stressed can only make things worse. However, most of the time, we’re not aware of the activities that can help us step away from all the tension. 

Whatever your life looks like, what we all have in common is the inability to control external factors. In other words, we can’t control what will happen. What we can control is how we react to these external events until we dismantle the greater systems at large. So, if we spend time focusing on activities that help us restore and relax, we may be able to respond more to what life throws at us. 

In this article, we’ll share with you the most efficient stress relief activities you can start implementing today. Try them until you’ve found the ones that resonate best with your personality and goals. If none, consider our YouTube techniques. 

 

1.Meditation

Nowadays, everyone is talking about meditation—and for a good reason. Meditation helps you find inner peace by sitting still, breathing, and exploring what your inner world wants to tell you. Instead of focusing on your thoughts, meditation allows you to pay attention to sensations in your body. When was the last time you were present at the moment, and your mind wasn’t going through your to-do list or avoiding that list? 

The good news is that you do not need anything to begin meditation if you have never done it before. Just find a quiet, comfortable place and dedicate 10 minutes to just being in the present moment. You can meditate lying down or sitting; it’s up to you. Guided meditations and breathwork are just two of the many types of meditations available online. It’s important to say neutral to kind things to yourself, like you would a best friend, a child, or someone you are mentoring. 

 

2.Therapy

A person can only do so much on their own when it comes to improving their reaction to stressful situations. We usually look within our beliefs and skills for solutions, ignoring many more efficient options. That is where therapists come in. 

Most of the way we react to external factors is conditioned by our past experiences and the beliefs we have about ourselves and the world around us. A therapist can help you take a closer look at how you’re reacting to stress, the reasons for it, and the alternatives. After just a few sessions, you will notice that your perspective is shifting, and you may be able to react differently to life around you.  

 

3.Journaling

Although journaling may appear to be a monotonous activity, it has numerous mental health benefits. Starting to journal, especially if you are working on gratitude, will change how you feel about your reality. 

If you focus on what you can, you will notice a new lens to old problems. Whatever you focus on grows! It’s your decision whether you’ll focus on positive or negative things in your life. 

 

4.Physical Activity

If you ask any doctor or scientist about the best activity to unwind and recharge, 99% of them will list physical activity as one of the top three suggestions. Your brain releases dopamine and endorphins when you exercise, making you feel good. 

You can start with any physical activity that seems interesting to you, whether it’s swimming, jogging, gym, hiking, or working out at home. Make sure that your chosen physical activity matches your lifestyle. For instance, if you don’t have enough free time, driving to the gym and back home might be a waste of your time. Instead, you can purchase a set of weights and equipment you’ll need to work out at home. 

 

5.Spend Time in Nature

Today’s busy lifestyle makes us forget how important spending time in nature is for us. Walking in the woods is the best way to chill out and recharge.

Explore nature according to your interests. Perhaps you would rather sit in a park and listen to the birds sing or take long walks on the beach. Make the commitment to do that at least once a week, no matter what it is. Try adding it to your calendar and creating a healthy stress-relief routine. 

 

6.Connect with Your Close Ones

We often forget how valuable personal connections are to us. We’ll postpone meeting our best friend for weeks due to work responsibilities, not being aware of how much better we feel after we’ve talked and laughed with them for hours. 

Find the time to be with your friends, family, or your romantic partner. Getting together does not have to require an exciting plan. Oftentimes, the best moments are when we’ll just talk to the ones we love while sitting on our sofa or drinking coffee in our favorite place. 

 

7.Start Your Morning Right

Do you often wake up and instinctively reach for your phone to check your emails and messages? The way you start your morning affects the rest of your day, so maybe you can consider a new habit stop. If you’re immediately focusing on your responsibilities, the day will probably feel too overwhelming for you.

Instead, why not set intentions for that day? You can decide to do a short meditation before you go about your day as well. Maybe you’ll want to mindfully drink your cup of tea or coffee in silence. Your morning ritual could be exactly what you need to become more resilient to the outer world. 

 

Conclusion 

Whether it’s talking to your therapist or going for long walks in nature, find the stress relief activity that makes you feel peaceful and fulfilled. The more you start practicing these activities, the easier it will become to navigate the challenges of the modern lifestyle. Start today, so your tomorrow is something you look forward to!

 

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.

Overcoming Obsession with Another Person

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Overcoming Obsession with Another Person

 

Struggling with an obsession with another person can feel overwhelming and all-consuming.

Are obsessive thoughts about someone taking over your life? 🌪️

Obsession can feel all-consuming, like a never-ending loop of thoughts and emotions tied to one person. It often sneaks in when we least expect it, feeding off insecurities, unmet needs, or unresolved feelings. The cycle can be exhausting, affecting your mood, relationships, and overall well-being.

In this video, we’ll dig into the root causes of obsession. Is it unfulfilled attachment? Low self-esteem? Or maybe unmet emotional needs? Understanding the “why” is the first step to breaking free.

We’ll also explore how these obsessions become ingrained in your everyday life. They might seem harmless at first—a fleeting thought or a harmless text—but over time, they can grow into something that feels impossible to escape.

The good news? There’s a way out. I’ll share simple, practical steps to reclaim your mental space and restore balance. Learn how to set boundaries with your thoughts, refocus your energy on personal growth, and find fulfillment beyond the obsession.

You deserve to feel free and in control. Tune in, take notes, and start your journey to overcoming obsession today.

 

 

Ready to take the next step? Book a session with my team 

 

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 Have Difficult Conversations with People You Care About

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How to Have Difficult Conversations with People You Care About

 

Not knowing how to have difficult conversations with other people is more common than you think. We often believe that everyone else is so skilled when it comes to complex conversations. Recognizing that the situation feels a bit awkward and that you are not entirely comfortable with it is an important first step toward improving your ability to engage in these conversations. 

Since we all face such situations, it makes sense to learn how to have constructive conversations, even if they are difficult. In this article, we’ve explored some thoughtful approaches to help you prepare for a challenging conversation with someone who is important to you.

 

Examples of Difficult Conversations

Regardless of your age, education, career, and place of living, you’ve probably had a few difficult conversations in your life. That is because we’re constantly interacting with other people, trying to connect on a more meaningful level, or simply being new to situations. One difficult conversation may have been when you moved into your first apartment alone and the landlord confronted you about the noise levels on weekends. 

Many common examples of difficult conversations are those related to work, family, relationships, and friendships. Therefore, setting boundaries with people we care about is challenging for so many reasons. Because we care about them, confronting them on something may be scary, especially if we have not done it before.

Having tough conversations is not always fun, but at least you can be ready for them. 

 

Prepare Yourself for a Difficult Conversation

Regardless of why you need to have a difficult conversation with someone, you can practice it so you feel more confident in what you want to say. Preparation is about knowing what you want to say and what you want to learn from this conversation. 

The closer you are to that person, the more difficult the conversation appears in your mind. Before you share your perspective with another person and allow them to share theirs, it’s important to be as clear and straightforward while having a relaxed tone. 

 

1.Address the Trigger

What was the trigger that led you to decide to have a conversation? Was it one event or a series of events? Was this something that started happening recently, or has it been going on for decades? Knowing which actions or words made a negative impact on you is essential for the conversation. Without it, you will only be able to express how you feel, and the person will most likely have a poor understanding of what you are saying. 

 

2.Understand How You Feel

Oftentimes, we’ll try to rationalize our own feelings in order to be accepted by others. By doing this, you are skipping an important part of a process. Allow yourself to feel what needs to be felt and ensure you have enough time and a safe space to do so. You can journal about it or talk about it with a coach or therapist if you feel you need support. 

 

3.Define Your Talking Points

Once you’ve given yourself time to feel vulnerable, afraid, angry, or sad, it’s time to think about what you want to say to the person. For instance, if you’re breaking up with your partner after trying to save the relationship for so long, it’s essential that you’re clear on what you wish to communicate to them. You don’t have to share every thought you have. The idea is that the conversation is valuable to both sides. 

 

4.Choose the Time and Place 

Consider how you can make this conversation easier for yourself if you are aware that it may be awkward. Think about the places that can help you focus better or that are neutral territory, such as a park. If you think they’ll want to prolong the conversation and drain your energy that way, suggest meeting at a place that allows you to leave whenever you want. On the other hand, if the conversation is very intimate, your place might seem like a better option.  

 

5.Set the Tone

If a person is unaware that you want to have a difficult conversation with them, it would be best to say it before you dive into it. This will give them a moment to prepare and align their feelings with the purpose of the conversation. Make sure you’re being respectful yet very straightforward. Your responsibility is to communicate what you need to say, and the way they feel about it is their responsibility. 

 

After a Difficult Conversation…

There is a big chance that things will not be the same after you have that difficult conversation. The other person has the choice to either do their best to ensure this never happens again or they can get upset and stop talking to you. The important thing to know here is that you can’t control how other people react. 

Also, if you think they only apologized because they wanted to avoid talking further about it, pay closer attention to their actions. Be sure to check how they behave once a similar situation occurs. Are they taking into consideration everything you shared or are they acting the same? 

 

Seeking Help to Establish Boundaries

Any type of relationship might require a difficult conversation from time to time. If this is something that sounds overwhelming to you, consider talking to a therapist. They can help you understand what makes you feel so uncomfortable about this conversation. Beyond that, a therapist will help you learn to establish healthy boundaries. 

Once you understand your needs better, you will be able to communicate them more efficiently to others. However, this is easier said than done. That is why it’s common for many to talk to a mental health professional who can provide support on their journey towards more fulfilling relationships with themselves and others. Come join us by making a virtual 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 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.

Why Am I So Insecure in My Body?

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Why Am I So Insecure in My Body?

 

‘Why am I so insecure in my body?’ and ‘Why is everyone else more confident?’ are common questions therapists hear.

You don’t need to be a therapist to notice how widespread insecurity has become, especially among women. Social media constantly shows examples of perfect bodies, faces, and lifestyles. Even a walk outside can bring comparisons that make you feel insecure.

The prevalence of insecurity has led many to seek solutions like plastic surgery, cosmetic procedures, extreme workouts, and strict diets. These may provide temporary relief, but the insecurity often returns, reminding us that we’re constantly evolving. If this sounds familiar, it’s important to understand that the root of insecurity can’t be addressed through these methods.

 

Epidemic of Insecurity

Feeling insecure occasionally is normal. You might worry you’re not good enough to get your dream job or attract someone’s attention. However, when these feelings make you feel unworthy, they need attention.

Industries profit from insecurity by offering costly solutions. Want to lose weight fast? Consider liposuction. Concerned about aging? Erase wrinkles with toxins. These solutions rarely provide lasting confidence, instead leading to new obsessions. Consumerism thrives on insecurity, as fulfilled individuals don’t need to buy happiness.

So why do we still feel insecure? Insecurity often stems from deeper issues that aren’t visible on the surface. To build confidence, you must dig deeper.

 

Roots of Insecurities

Most adult insecurities originate in childhood, though we may not realize it. For example, a critical parent’s comments about your appearance can leave lasting effects. Even without their presence, their voice becomes internalized, fueling insecurity.

Bullying is another cause. Judgments from peers about your appearance or style can make you sensitive to others’ opinions. This fear of rejection can lead you to seek constant approval.

Insecurities can also stem from dissatisfaction with your life. Unhappiness in your job or relationship might manifest as discontent with your body, hair, or face. Identifying when your insecurity began can help pinpoint triggers and areas for change.

 

Insecurity Triggers

Various factors can trigger insecurity. Social media is a major one. Following accounts of people with the body you desire can make you feel inadequate. Remember, much of social media is staged or edited, showing only a curated version of life. Comparing yourself to strangers is a losing game.

Negative comments about your appearance, often from family, can also be triggering. These remarks may seem insignificant but can deeply affect self-esteem.

Pay attention to subtle triggers in daily life. You might feel insecure at the gym, comparing yourself to others. In such cases, consider alternative environments, like working out at home or jogging outdoors. Identifying and managing triggers can help reduce their impact.

 

Expose Your Insecurities in a Safe Environment

‘Why am I so insecure in my body?’ is a question tied to shame and vulnerability. Insecurities are often tied to shame. Combating shame involves exposing it, and the same applies to insecurities. Talk to a close friend about how you feel. Sharing your thoughts allows them to provide support and perspective. You might even discover they share similar feelings.

If talking to a friend feels uncomfortable, consider therapy. A therapist can help you identify the roots and triggers of your insecurity and provide tools to improve your self-perception. Whether you confide in a friend or seek professional help, commit to feeling better about yourself. The ultimate goal is to love yourself just as you are.

 

Body Image Therapy: Learn Positive Body Image

 

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.

Causes of Burnout: How to Recognize Them on Time

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Causes of Burnout: How to Recognize Them on Time

 

There are numerous causes of burnout, yet several of them are quite common among people who have been feeling overwhelmed and emotionally drained by their work responsibilities. Of course, burnout can happen in other areas of your life, such as planning important events like a wedding. 

The good news is that you can prevent burnout if you’re aware of its common causes and it helps you realize if any of them apply to your life. This allows you to understand the cause of your potential burnout and think about the ways you can prevent it. 

 

What Is a Burnout? 

A burnout is a state in which you feel overwhelmed, emotionally drained, and unmotivated, and it results from ongoing stress in your life or a specific area of your life. Experiencing burnout is not uncommon; however, its consequences can have a tremendous impact on your future. 

For instance, if you’re experiencing burnout from your work responsibilities, you might be unable to work or feel motivated to work for some time. Burnout requires a time of relaxation and introspection to recover, and the amount of that time might differ from one person to another. 

Stress can lead to burnout, yet the two are not the same. Stress can be a reaction to an external event and it often comes with short-term consequences. However, when you’re under stress for a while and you’re unable to recover from it as the responsibilities just keep coming your way, you’re risking burnout. In other words, stress triggers the onset of burnout, not the reverse. Typically, once you experience burnout, depending on the gravity of it, you will not be able to experience more stress and you’ll need to isolate yourself from anything that’s causing your harm.

 

Causes of Burnout

Excessive and sustained work-related stress on the body, mind, and emotions leads to burnout. This can impact other aspects of your life, including your general well-being and happiness. Knowing the signs and causes of burnout can help you protect yourself from its effects and give you a chance to reassess your beliefs and objectives.

 

1.Overwhelming Workload

Being overwhelmed by work is the most common cause of burnout. Having a never-ending to-do list might make you feel like you don’t have control over what’s happening and that you’re not achieving things. Also, you might experience worry and stress when thinking about the next day or week at work, so you’re unable to relax in your free time. 

If this sounds familiar, consider establishing a routine before or after work. For instance, you can schedule activities with your loved ones and your friends or get up early in the morning and dedicate some time to working out and your personal well-being. Of course, if there’s no sign that your work situation is about to change, maybe it’s also a good time to consider looking for another job. 

 

2.Lack of Perspective

If you work in a company that lacks overall perspective and is making its employees do their best without actually informing them how they contribute to business results, you might also experience burnout at a certain point. Working hard and not knowing why is a big trigger for many professionals. They need to feel motivated to do their best, as they are often result-driven and they need to understand how their work fits the bigger picture.

If you can’t see the point of the job you’re doing, there are a few things you can do about it. First, if possible, talk to your superior and share your concerns about not seeing the connection between your work and the results. This might encourage them to take a different approach and inform their employees, so they feel like a crucial part of the company. 

Another thing you can do is find this motivation in other areas of your life. Invest your passion and curiosity into other activities, hobbies, or side projects. Who knows, maybe one of them inspires you to start your own business? 

 

3.Injustice

As humans, we see and experience injustice almost on a daily level. However, if you are being treated poorly at work, this could have a significant impact on your well-being and your self-esteem. Your boss might have personal problems and they are taking it out on you, so you feel scared to suggest new ideas or terrified whenever you’re called in for a performance review. 

If a person is giving you unfair treatment, whether we’re talking about a boss or a colleague, it’s quite unlikely they will change the way they act. Instead, focus on the things you can change. If possible, bring this subject with someone superior to both of you. Toxic behavior should never be tolerated at work and you have every right to protect yourself from it. 

 

4.Unaligned Values

Company values are often overlooked when we apply for a job or start working for a new company. However, if your personal values are quite different from the values of the company you work for, you might feel unsatisfied or stressed. For instance, if the company you work for doesn’t appreciate the personal time and family responsibilities of its employees, someone with children might find it quite difficult. 

If you feel that your values are not being respected at work, think about what can be done about it. For instance, you might want to suggest working from home on certain days or having a more flexible schedule. Whatever you do, make sure you find a way to respect your values at work. If that’s not possible, maybe that’s not the right environment for you. 

 

5.Issues with Your Boss

If you have a problem with your boss, it may not be personal. Working with people who have different personalities and mentalities from yours is not easy. Sometimes, staff will have an issue with their leader’s management style, which can impact their results. Other times, the boss might have specific expectations that are challenging for most staff members. 

In cases like this, think about the possibility of finding common ground. Maybe your boss will appreciate it if you suggest they include all key information in an email that’s sent to all employees instead of sharing it casually in meetings. 

If that’s not an option, consider talking to a therapist about your concerns regarding burnout. Besides listening to you, a therapist can help you establish healthy boundaries and understand what type of work environment you need to truly blossom. 

 

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.

Learn Somatic Exercises to Release Trauma

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Learn Somatic Exercises to Release Trauma

 

There are numerous ways to use somatic exercises to release trauma, and learning how to make the most of them can alleviate a lot of pain and stress. Your body and mind can both hold trauma. If you want to recover from a stressful situation more quickly, it will require working on releasing these emotions and sensations.

Somatic therapy is a body-focused approach that may be especially beneficial if you suffer from symptoms of post-traumatic stress disorder (PTSD) or chronic stress.

It was created by Peter Levine in the late 1970s and was designed as a substitute for existing trauma-focused therapies, which, while beneficial for many, proved ineffective for others.

 

Connection Between Your Trauma, Mind, and Body

Somatic exercise starts the trauma recovery from the bottom up. This method centers on how the body reacts to trauma and how it impacts the brain rather than beginning with discussions of emotions or cognition. Traumatized people frequently lose touch with their bodies. The sympathetic nervous system goes into overdrive when someone experiences trauma, and it can be difficult for them to rebalance their nervous system and return to a state of peaceful awareness.

It indicates that your brain adapts as necessary following one or many incidents, repeated stressors, or both. As a defense mechanism, the brain fragments rather than completely processes unpleasant memories. This explains why you experience what are known as flashbacks or triggers. Details such as colors, sounds, scents, or images that resemble a portion of the fragmented memory elicit a response as though the past experience were reliving itself in the present.  

However, trauma can also make it difficult for you to recall traumatic events or significant details of them. These are typical reactions to trying and stressful situations. Your brain makes the necessary adaptations to ensure your survival, but it does not always revert to your pre-existing state of affairs. 

Either an under-reactive (numb and detached) or an over-reactive (on edge or overwhelmed) state may become apparent in you. Common emotional experiences include feeling overwhelmed by strong emotions, struggling to connect with happy feelings, or experiencing more shame, remorse, self-blame, and despair. 

The way you see the environment, other people, and yourself in your thoughts frequently shifts. You might discover that it’s difficult for you to unwind or get enough sleep. This is the result of your mind being unduly ready, or primed, for an upcoming threat. Feeling tense, becoming startled more quickly, and being extremely sensitive to your surroundings are some symptoms of this. 

 

Somatic Exercises for Trauma Release

The exercises are a part of the somatic experience, which emphasizes intentional movement and heightened bodily awareness as a means of releasing trauma-related energy that has become stuck.

Somatic activities support trauma rehabilitation by utilizing the profound relationship between the body and mind. These exercises integrate the cerebral, physical, and emotional selves while calming the nervous system through deliberate movements and attention.

 

1.Grounding

 

One of the most effective somatic healing exercises is grounding. When unpleasant memories or worries surface, they help you stay grounded by re-establishing the connection between your body and mind through the activation of your senses.

These are the common examples:

  • Strolling at a leisurely pace, observing the sensation of each step as your feet make contact with the earth.
  • When warm or cold water flows over your hands, notice how the warmth makes you feel calmer.
  • Hug yourself gently or wrap yourself in a soft blanket or grounding sheet. 
  • To absorb the energy of the earth, use grounding mats or sheets that are connected to your home’s electrical socket.
  • Stroking a pet’s fur and noticing its texture and warmth.
  • Squeezing a stress ball and focusing solely on the force.
  • Letting yourself be soothed by the tune of soothing music. According to research, listening to calming music can reduce stress and heart rate, as well as release endorphins and boost general well-being.

 

2.Visualization

 

Visualization turns your mind into an effective therapeutic instrument. By using constructive images, you can establish communication between your mental and physical responses. Research demonstrates the impact of mental imagery on cognitive processes, for instance, by demonstrating that the mere act of imagining an activity triggers the same brain processes as carrying it out physically.

This technique relieves disturbing pictures by renegotiating experiences at a physiological level and creating a healing and balanced internal space. Studies show, for example, that visualization and guided imagery techniques can successfully lower stress and anxiety by inducing a relaxation response.

Examples of visualizations are: 

  • Imagine the first light of morning illuminating every cell in your body and getting you ready for the day.
  • Imagine yourself in a calm, secure place where all anxiety disappears when things get tough.
  • Before going to bed, visualize the epitome of ease and relaxation to help you fall asleep and wake up feeling refreshed.

 

3.Breathing

 

One of the most effective ways to feel focused and soothe the nervous system is to practice conscious breathing. Breathing mindfully allows you to remain in the present moment rather than losing yourself in worry or emotion.

Here are some suggestions:

  • Imagine tension dissipating with each deep breath out. Breaths promote calmness and serenity.
  • Try box breathing: four counts of inhalation, four counts of holding the breath, and four counts of exhalation.
  • To activate the diaphragm, try belly breathing. Put your hands there and inhale to feel it grow.
  • Check out my article with seven different exercises on somatic breathwork!
  • Breathing deeply has a great effect. At first, build up to 5 to 10 minutes a day. As you learn, be patient with yourself.

 

Conclusion

The foundation of somatic therapy is the idea that stress and trauma are not just psychological issues but also physically visible. Chronic stress and unresolved trauma can cause emotional instability, bodily strain, and a disconnection from one’s own body. By bridging the gap between the mind and the body, somatic therapy helps people let go of pent-up emotional energy and reclaim their sense of safety and control.

Somatic therapy uses the body to process and release trauma in a way that verbal therapy may not be able to fully address. To promote healing, this method strongly emphasizes the recognition of physical sensations, movement, and breathing.

 

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 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.

Communication Is Key to All Your Relationships

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Communication Is Key to All Your Relationships

 

How often have you said the following words, ‘Communication is key’? Maybe you’ve said to a friend to remind them that they need to communicate how they feel to their romantic partner or maybe you’ve said it to remind your coworker that it’s always best to clarify everything before it becomes a problem at work.

Regardless of the relationship, communication is crucial to understanding the other person. Without it, we wouldn’t be able to state our needs and desires or understand what our partner, friend, or relative thinks or feels. Even though we’re all aware of the importance of communication, we need a constant reminder that it’s truly the only language that can bring us closer to others and even help us understand ourselves better.

 

Why Communication Matters?

Everything is communication. From the minute a baby is born, it is communicating with the world. Although babies will not use words, their close environment gives an idea of the baby’s needs due to the communication clue it provides. As we start talking, we turn to words to explain the significance of things, people, and events around us.

Even when we’re silent, we’re communicating. If you’re silent in a business meeting, you’re communicating that you’re interested in the topic and that the speaker has your full attention. Non-verbal communication is an efficient way to express ourselves and interact with our environment. For instance, crossing your arms and looking at your phone in that same business meeting mentioned above sends a very different message from maintaining eye contact with your superior.

However, in intimate relationships, communication is even more important. When we’re in a relationship or a friendship, we want to feel close to the other person. This would be impossible without communication. Getting to know each other can only be done when communicating with the other person, whether verbally or non-verbally. So, if we all know communication is key for a relationship to work, why do many couples go through periods of discussion or feel that the other person doesn’t understand them?

 

Interpretation of Communication

Do you remember the last time when you thought you were clear about something and the other person still misunderstood you completely? Most often, we fight when our interpretations of something are not the same. This occurs when there is a lack of quality communication between two or more people, so there is more space for making assumptions. For instance, someone not responding to your text right away can be interpreted as a lack of interest, whereas the other person simply might be busy at the moment or want to take time to respond properly.

The more intimate the relationship becomes, the more these examples occur. In couples therapy, it is very frequent that partners blame each other for misunderstandings. The truth is that blaming another person won’t make the problem go away. Communication is the only solution. We’re all unique and have unique needs. The more you communicate with your partner, friend, or coworker, there will be less space for wrong interpretations.

 

How to Communicate with Success

The great thing about communication is that it’s a skill that everyone can practice. Even if you think that you’re not naturally good at communication, there are so many different ways to communicate that you’ll easily find the one that seems natural to you. Some people love expressing themselves through long, meaningful conversations, while others might need time to think first and they’ll come to you and share their point of view in a few sentences. That said, there is no good or bad way to communicate—as long as everyone is being respectful.

If you don’t feel comfortable sharing how you feel in a one-on-one conversation, you might feel better about the idea of writing down all your thoughts on a piece of paper. With intimate relationships, you can even think of songs that represent how you feel and open the conversation that way. Whatever works for you best.

 

1.Understand Yourself First

Before sharing how you feel or think with anyone else, talk to yourself first. If you feel triggered about something your partner has said, are you aware of the reason for this emotional reaction? If you feel unappreciated at work, have you thought about the certain situations that led to that result? Do these situations have something in common?

A lot of communication stops at finding the person to blame, which is not a solution. Knowing that your partner did something that hurt you will not help you feel better or prevent it from happening again. You will need to understand what you need in order to feel safe. Once you know what is troubling you, why, and what can be done about it, that can be considered finding the solution to the problem.

 

2.Be Clear About It

Different people communicate differently. That is why it’s important to be clear whenever you’re communicating with another person. This is especially true when communicating with your close friends and romantic partner, as we tend to believe that they know us so well that it’s easy for them to understand what we want to say.

A good piece of advice would be not to start a conversation until you’re sure about what you want to say. Not being clear on your intentions might lead to an even bigger problem and the other person might become confused or take further precautions because they’re not certain they understand the issue.

 

Open With a Monologue, Close With a Dialogue

For many people, it’s important to not be interrupted when talking about sensitive topics, which is completely fine. However, keep in mind that successful communication requires more than one person. After you’ve said what needed to be said, show you’re curious to hear what the other person thinks about it and if they have any questions. This will also prevent any misunderstandings in the future.

The best way to communicate is to invite another person openly to a safe space in which you both feel comfortable speaking your mind. If that space is only reserved for you or them, it will have consequences for your relationship. A great way to learn communication skills and ways to express yourself more authentically is through therapy, whether it’s for you as a couple or you alone. Once you learn how to communicate successfully, you’ll be able to connect better with people who matter to you and have more meaningful relationships with them.

 

Couples Communication Strategies

 

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 Stressing About the Future

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How to Stop Stressing About the Future

 

If your Google search for ‘how to stop stressing about the future’ led you here, you’ve come to the correct place. This article explores why we worry about events that have not happened and how to stop.

You’ve probably heard people talking about being anxious about the future. Anxiety is a common term when talking about the uncertainty of the future. Whether you’re stressed or anxious, feeling this way is definitely not something you enjoy. Is it possible to not stress about the future? Can you feel more calm when thinking about what’s next? Let’s take a look together.

 

Stop Ignoring What’s Stressing You

Do you remember the last time someone said to stop worrying about something? Well, did it work? Probably not. We cannot stop stressing about something just because we order our minds to do so. Even if we think of stress as a thought, it is challenging to control. 

We experience stress on an emotional and physical level as well. When you’re stressed, you might have a headache or your heart rate could change. People experience different symptoms when feeling stressed, so one solution can’t fit everyone. 

If something is stressing you, you’ll need to stop ignoring it. Stop running away from these issues or fears and face them in the best way you can. It will not be easy, especially if you’re doing it for the first time. 

Ask yourself what is causing you stress. Once you have a clear idea of your triggers, think about the best ways to approach them. During your boss’s performance review, list your accomplishments to reduce stress and acknowledge your efforts. If you are worried about family finances, talk to your partner about a short-term plan to feel more in control. 

 

Steps to Stop Stressing About the Future

If you’re looking for ways to relax and stop stressing, there are certain techniques that can help you. It’s up to you to choose the one that makes the most sense for you. Our recommendation is to try all of them and continue with the ones that prove to be effective. 

 

Meditate

You may improve your self-awareness and discover a positive outlook by practicing meditation. You can take a minute to focus on your breathing and clear your mind to meditate. You may find guided meditations on a variety of free websites and applications. Additionally, you can join sessions for guided mediation or collaborate with experts. To increase awareness and reduce worry, think about meditating every day.

 

Practice Grounding

Grounding techniques can help you concentrate on the here and now and your surroundings. You can focus on mindfulness and being present by taking note of your environment and emotions. Counting things, identifying colors, and spelling words aloud are a few examples of grounding strategies. For instance, to ground yourself, you can spell out your closest friend’s last name aloud or count the windows in a room.

 

Be More Grateful

Expressing appreciation or gratitude can help reduce anxiety and help you concentrate on the here and now. You can maintain your optimism and concentrate on the positive features of your circumstances. To show your gratitude, you might list the things you value the most in your life. Think about writing in a notebook all your blessings every morning or evening. Setting aside time to share your gratitude with others in your life can be extremely beneficial as well. You can even write gratitude cards for your loved ones and shower them with your love. 

 

Create Tactics for What You Can Control

Concentrating on the things you can control is one way to distract yourself from your worries. This means you will do all you can to make things better. You might feel more in control and more confident about other concerns if you start taking action. This action doesn’t have to be a complete solution to your problem. To relieve stress about not finding a job, you can improve your curriculum, create a new portfolio, or search different job sites. 

 

Stop Negative Talk

When you characterize yourself or your circumstances negatively or unrealistically, you are engaging in negative self-talk. This might involve persuading yourself that you lack the necessary skills or abilities when, in fact, you do not. Recognizing when you engage in negative self-talk is a crucial skill because it allows you to replace it with more constructive inner dialogue. When preparing for a job interview, for instance, you can try thinking, “I am capable and confident,” as opposed to, “I can’t do anything right.”

 

Take Care of Yourself

Concentrating on your physical health may lessen tension and enhance your mental well-being. This can be beneficial because lacking the right nutrients might impair concentration. Focusing on eating a healthy diet, sleeping well, and drinking enough water is essential to feeling better. You can take care of yourself by preparing a hot bath after a long, stressful day or reading a book while drinking a cup of your favorite tea. 

 

Consider Therapy

If you feel overwhelmed with stress and you’ve already tried all the recommendations from above, consider reaching out to a therapist. If you decide to start therapy, you will learn which anti-stress techniques work best for you. Besides that, you’ll also learn which are your triggers and which events are most stressful for you and why. For instance, a person who moved a lot as a child might feel overwhelmed with stress each time they need to change apartments as an adult. 

A therapist can provide you with the support you need and help alleviate all this stress. Trying different things on your own is okay, yet it doesn’t guarantee success. We’re all different, so what works best for your friend might not work at all for you. Make sure you’re willing to put in the work required to live a more fulfilled, positive life!

 

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 Deal With Toxic People & Protect Yourself

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How to Deal With Toxic People & Protect Yourself

 

Learning how to deal with toxic people is not an easy task. Toxic people can cause self-doubt and other problems in your personal and professional life. The closer the person is to you, their words and behavior will have a bigger impact on you.

When discussing toxic people, most people mention ex-boyfriends, old friends, and relatives they meet at family gatherings. How do you know whether a person is toxic or not? What can you do to protect yourself from a toxic person?

 

How to Identify a Toxic Person

If you know someone who is difficult and causes problems, they may be toxic. These people may stress and discomfort you and others while causing emotional and physical harm. 

Toxicity is not a mental illness. However, a personality disorder or other underlying psychological issues may be the source of toxic behavior. These include posttraumatic stress disorder, bipolar disorder, and personality disorders such as narcissistic, bipolar, histrionic, and antisocial.

 

Inconsistency

Experiencing both positive and negative moments is a natural part of being human. However, a toxic person is rarely reliable, and they act in unpredictable ways. They never fulfill their promises or responsibilities. You never know where you stand with them or what they’re going to do next. Since toxic people are inconsistent, it can be hard to feel stable or secure in a relationship. 

 

Seeking Attention

Have you noticed if this person constantly needs something from you? Toxic people always look for emotional support, whether through persistent phone calls, messages, or visits to your home. They will ask so much from you while they only provide a little in return. 

 

Don’t Respect Boundaries

A person is toxic if you have repeatedly shared your boundaries with them, and they just cannot respect them. Trust and the capacity to respect limits are the cornerstones of healthy partnerships. For toxic people, that is just not an option.

 

Using Manipulation to Get What They Want

Are you feeling manipulated? To get what they want, toxic people take advantage of others around them. This might include lying, twisting the facts, exaggerating, or omitting facts to influence your behavior or opinion. Even if it means causing harm to others, they will stop at nothing.

 

How to Protect Yourself from Toxic People

The most important thing to understand is that you cannot change a toxic person. That is how most of us fall into these patterns. We expect that if we do this or say that, the person will become aware of their impact on others. A toxic person will not change because of others. They prioritize taking care of themselves above all else, and often they will not question hurting others in the process.

That is why it’s important to learn how to deal with toxic people and protect yourself from them.

 

Confront Them

Don’t keep quiet and wait for someone to change their toxic behavior on their own. Point out their contradictions or false promises. Express your disapproval of their actions. This will show them that you are not naive and that you will not allow this behavior. However, be sure to confront them and not try to convince them, as there is a huge difference between these two. 

 

Suggest Seeking Help

You can’t help them, yet others can. You can direct them to helpful resources or suggest finding a therapist. Therapy can help them understand the causes of their actions and give them more effective coping mechanisms. However, if they refuse to acknowledge that they need help, don’t be surprised. Most toxic people will not be aware of how their behavior is affecting other people because they don’t care about it enough to think about it. 

 

Establish Clear Boundaries

Establishing boundaries for the relationship you have with this toxic person will safeguard you, even if it could make you uncomfortable at the beginning. For instance, tell them that you won’t see them again until they stop drinking or using drugs. Don’t forget that the toxic person in your life will not be pleased with the boundaries you have set and will likely resist and attempt to instill guilt in you.

 

Control Responses

You have no control over other people, but you do have control over how you react to their actions. A toxic person frequently tries to elicit a negative reaction from you. Refrain from giving them it. It might be beneficial to rehearse your approach to a specific scenario in advance. Don’t let them control you or hold yourself responsible for their actions.

 

Prioritize Yourself

Maintaining your mental and physical well-being is crucial. Focus on wholesome and encouraging interactions with other people who are not toxic. If you can’t avoid interacting with this person, make sure all you do and say is in your best interest. Lastly, if it’s affecting you too much, consider talking to a mental health expert to learn to set limits and understand your position in this relationship.

 

In Final Words

It might be difficult to deal with toxic people, yet you can handle these circumstances more skillfully if you have support from your therapist. To manage a toxic relationship and enhance emotional resilience, professional therapists provide tailored advice and coping mechanisms. 

Additionally, whether online or in person, an intern or coach can offer you insight and help you with advice. By using these resources, you may keep a more positive outlook and create useful coping strategies. This can also help you become more aware of the reason you’re staying close to this toxic person and gives you the strength to walk away from them and live a more fulfilled life. 

 

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.

Topics to Discuss With Your Boyfriend Before Marriage

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Topics to Discuss With Your Boyfriend Before Marriage

 

If you’re planning for the next big step in your relationship, there are certain topics to discuss with your boyfriend before marriage. Marriage and living with someone are the first two big milestones for most relationships. However, we are often so over the moon about spending our lifetime with this one special person that we forget there are certain challenges waiting for us along the way. 

This article will not focus on external events that can happen to couples and married folks. Instead, we’ll talk about the situations you can impact, such as important life decisions you will be taking together. Learning how the other side of the relationship feels about certain topics will allow you to get to know them truly. This way, you will be more confident in taking the next step and knowing you’re doing it with the right person.

 

Kids or No Kids?

For some, having children is the pinnacle of their lives, while for others, it is something they would rather avoid at all costs. The problem is that we often assume that others share our beliefs, especially if we are in love with them. 

Although you still don’t feel ready to have kids, it’s important to discuss it with your partner. You don’t have to put a deadline for having kids, yet it would make sense to know whether you’re both on the same page. Imagine spending five years together to realize your partner never wanted to have kids; for you, it’s becoming a priority. To avoid this, talk openly to your partner. Ask them if they see themselves in the future as parents, how they feel about parenting and anything else you find valuable. 

 

Rent or Buy?

Do you know that most marriages end because of finances? One example of a clear financial situation is defining your goals together.

Do you plan to get married and buy your own place in the near future? Discuss how much you should save monthly or annually to achieve this goal smoothly.

For those without immediate plans, ensure your partner understands your perspective and feelings on the matter.

Being open to their suggestions can help you decide what is best for your current situation. Make sure to consider your options from time to time, as your financial situation may change and your rent may rise.

 

What Are Your Deal Breakers? 

You can live with someone for years without being aware of their deal breakers. Invite your partner for a heart-to-heart conversation and show curiosity for things they don’t like. Avoid being judgemental.

You can even decide to take a few days to think about it and come up to each other once you’ve made a list of deal breakers. If some things on the list are an issue, make sure to find an alternative solution that works for both of you.

 

Family Matters

Whether you’re both very close to your families or not, it’s important to determine how to deal with any situation that involves your family. It’s best to discuss where you spend your holidays, how often you’ll both visit each other’s family, and topics to discuss with your boyfriend about inviting family members over before any complications arise.

If you feel tension with any of your partner’s family members, it’s best to address this as soon as possible. If you are afraid that your partner might not understand your point of view, make sure to explain to them you are looking for solutions and not trying to talk bad about someone they care about.

 

Conflict Resolution

In every relationship or marriage, there will be conflict. It’s completely normal that you disagree on certain things. However, it’s crucial to know how each of you prefers to resolve conflicts. One of you might want to talk right away, while the other one might feel the need to take some time to think first. 

There is no wrong way. What matters is the will to solve the conflict. If you can’t find a solution, consider talking to a relationship or marriage therapist who can provide you with efficient conflict resolution techniques. 

 

Time Alone

Find a method to accommodate each other’s need for solitude. Everyone needs it occasionally, even if it’s only a little bit. By understanding how much time you both need to unwind and how long it takes before one of you feels lonely. 

You should also find out what time alone means to each other. For some, it can mean going on a long bike ride. For others, it might just mean reading a book or watching TV in a separate part of the house.

 

Love Languages

Knowing and comprehending how the person you love displays and needs to feel love is crucial. If they express their love for you with little gifts and you for them through words, it’s important to recognize this so that you both know how to show each other how much you value them. Gifts, touch, acts, and words are the four primary languages of love. 

You will have a much better understanding of how to love each other if you talk about which one is more important to you. Asking, “When do you feel most loved by me?” before marriage is a simple method for doing this.

 

Chores and Responsibilities

When it comes to chores and responsibilities, negotiation is essential. If you’re honest and direct about it, it will prevent any disputes or animosity later. Be upfront and reach a mutually beneficial deal if you detest doing the trash and enjoy doing the dishes.

Take into account all the variables while examining the division of labor in your household. For example, who works more hours? Who spends more time at home? Whose employment offers greater flexibility? If there are chores you both hate doing, you can determine which days they are your partner’s responsibility and which days you’re going to have to take care of them. 

 

Conclusion

Relationships and marriage take work. There will always be topics to discuss with your boyfriend, yet certain topics should be addressed before making big changes together. Knowing what each of you thinks about these topics will allow you to get to know each other better and be able to give each other what you need in difficult moments.

Don’t forget to reach out for additional support if you feel overwhelmed with certain situations. Marriage therapy can help you both feel more connected and see things from a different perspective.

 

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.

Fear of Being Alone: Do You Really Need a Partner? 

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Fear of Being Alone: Do You Really Need a Partner? 

 

Experiencing the fear of being alone is more common than you think. Though coping mechanisms vary from person to person, this fear may be experienced by men and women of all ages. One person might engage in a series of superficial flings with different people. While another might decide to stop going on dates to avoid getting hurt. 

There is no doubt that this fear can have a significant impact on your life, whether positive or negative. Instead of jumping into tactics to meet new people and never experience this fear again, we’ve decided to take a look at this fear closely to understand what’s so scary about it and what we can do to soothe ourselves when experiencing it. 

 

Why Do We Fear Being Alone? 

Humans are social beings. We are born into our families, we go to school with our peers, and then we socially engage in groups that share our interests or work in the same environment as we do. From an early age, we are looking for a place to belong and are adjusting to different situations in order to be like everyone else. During all this time, we’re rarely taught the importance of being alone.

Alone time is crucial for concentration, creativity, analysis, and so much more. Only when alone are we truly able to think about our decisions, needs, and desires without being interrupted or impacted by someone else. So, what is so scary about being alone? Do we fear being alone just because we’re not used to it? Well, it’s a bit more complicated than that. 

As it is with everything, whenever we’re not able to mirror what we see the society around us doing, we feel like we don’t belong. That can lead to stress and anxiety and put additional pressure on yourself. For instance, if all your friends and family members are in long relationships and marriages. You will feel the need to do the same more than a person surrounded by many single friends. 

Besides that, your set of beliefs will be a major determining factor of whether or not you feel the fear of being alone. Certain cultures are more accepting of the idea of people in their adult age being single. While others will put high expectations on young people to get married and have children as soon as possible. 

Lastly, there’s also your personal experience. If you grew up always being alone while your parents were working hard. You might feel a strong urge to fill this void when you grew up. On the other hand, if you were born into a big family, maybe spending time alone was just not possible. So you don’t feel comfortable staying alone now that you’re an adult. 

 

Help! I Feel Alone Again

It’s crucial to differentiate between being alone and feeling alone. Many people feel comfortable being alone in their apartment or going on a vacation. It’s not the same as feeling alone. When you feel alone, it’s an intense feeling of having no one around you. You might feel alone because you haven’t been in a meaningful relationship or because you’re with someone who is unable to meet your emotional needs. 

So, if you feel alone, regardless of your situation, what can you do? The good news is that fearing something doesn’t require a detailed strategy with actions to eliminate that fear in a certain amount of time. Feeling fear doesn’t require you to think about the future to solve it. It requires you to stay in the present.

When you feel alone next time and want that feeling to stop, ask yourself what you can do with that fear. Maybe you can journal about it, paint it on your white walls, express it through your outfit, sing it under the shower, or meditate in silence. Most of our fears result from the unknown. If you get to know your fear, maybe it will not be so scary anymore. 

There are numerous ways you can have a dialogue with your fear, most of which will not require words. If you love cooking, why not prepare a meal that you need when in a state like this? If you are skilled in communication, why not talk to your fear? Give it human-like characteristics, sit it next to you, and ask it questions. You might be surprised by what comes out of that exercise. 

 

Is It Okay to Be Alone? 

Anything that makes you feel positive is more than okay. The most important thing in life is to remind ourselves that all decisions we take should be based on what we need and not what is expected of us. You don’t have to find yourself a partner and start a family just to meet someone else’s expectations. If you feel fulfilled by the life you chose, there’s no reason to doubt it for a second.

However, if you feel the need to meet someone and it’s not happening. It’s completely fine to try different approaches to get a different result. The best piece of advice for someone in this situation is to consider talking to a therapist. When you create space to talk about your emotional needs, you will be able to understand more clearly what you truly want. 

A therapist can help you resolve any traumas that happened in the past and might become more evident once you start a relationship. Also, you will learn to set healthy boundaries in therapy and discover who you are without expectations conditioning you to be someone else. 

 

Final Words

If you fear being alone, it would be a beneficial idea to share it with a friend you trust. Sometimes, our fears become a lot more insignificant when we talk about them with others. This might also help you realize you’re not the only one feeling this way. Being vulnerable in front of people you trust can bring you even closer together. 

Consider therapy if you want your situation to change in the near future or if you wish to understand why you fear being alone. Finally, don’t run away from that fear. If it’s here, get to know it. Don’t forget that what we don’t know has more control over us than the things we do know. 

 

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.

Tips on How to Know If You Have Anxiety or Depression?

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Tips on How to Know If You Have Anxiety or Depression?

 

This video is here to remind you that you are not alone, and to help you understand how to know if you have anxiety or depression.

Anxiety and depression are two of the most common mental health challenges, and it’s important to understand their signs so you can take the first steps toward feeling better. While they can overlap, they’re distinct conditions with unique symptoms.

Anxiety often involves excessive worry, racing thoughts, physical symptoms like a racing heart or sweaty palms, and a feeling of being on edge. It might make you avoid situations, struggle to sleep, or feel constantly overwhelmed.

Depression, on the other hand, is characterized by persistent sadness, lack of energy, a loss of interest in activities you used to enjoy, and difficulty concentrating. You might feel hopeless, withdrawn, or like even small tasks are exhausting.

If you’re unsure which applies to you—or if it might be both—this video will help clarify things. I’ll break down the signs of anxiety and depression in greater detail, help you tell the difference, and offer actionable steps you can take to start your journey toward healing.

Stay until the end for tips on how to access support and tools that can truly make a difference.

 

 

🌟 Start your journey here with the Quick Ways to Reduce Anxiety and Stress webinar 🌟 

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 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.

Find Out How to Get Rid of FOMO Once and For All

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Find Out How to Get Rid of FOMO Once and For All

 

Want to learn how to get rid of FOMO, also known as fear of missing out? With social media and all these different trends, it’s quite expected that most of us will have this feeling that we’re missing out on life. There are endless photos of perfect vacations, trained bodies, expensive clothes, and new restaurants and bars in your city. All of this creates the feeling that our lives are not as full as we’d like them to be and that there’s constantly something to do, somewhere to be, and photos to be taken. 

In this article, we plan to explore deeper what this fear of missing out is, why it appears, and how to get rid of it so it doesn’t affect your life. 

 

What is FOMO?

Over the past few decades, FOMO, or the fear of missing out, has grown all too common. It is a familiar experience for many of us. FOMO directly affects our physical, mental, and emotional well-being and is closely linked to our sense of self-worth and self-esteem.

If you believe that other people are having more fun, trying new things, or having better lives than you, that is the fear of missing out. Although it usually manifests when you see or sense these traits in someone you love and are close to, parasocial connections can also give rise to it. Seeing strangers you follow on social media accomplishing amazing things you wish you could achieve can leave a lasting impression on your self-esteem.

It’s crucial to state that social media isn’t the cause of FOMO, yet it is probably the most critical factor. Anyone, anywhere, at any moment, can experience FOMO. An athlete may feel pressured by the idea that they can’t dedicate the necessary time or meet the high expectations of others when they often observe someone they like working out four or five days a week in the gym.

When someone who appreciates reading sees how many books someone else has read in a year, it might make them feel inadequate in intelligence, education, or ability to continue reading at that level.

 

How FOMO Feels

FOMO is more than simply a sense of isolation from events you want to participate in. It may be a combination of different emotions:

  • Stress and anxiety: You might feel stressed or anxious about not contributing enough, being absent, or missing something. There may seem to be an ongoing strain to stay up, to do everything, and to be everywhere.
  • Low self-esteem: It’s easy to start feeling like your life doesn’t measure up when you’re always comparing the highlights of other people’s lives to your own. Experiencing this might cause you to perceive and appreciate yourself less.
  • Social pressure: To prevent the feeling of missing out, FOMO may force you to attend events or participate in activities in which you have no real interest.
  • Unhappiness: Being preoccupied with what you think you’re missing out on might cause you to lose sight of the enjoyment you are truly experiencing. Being unhappy may be sustained by concentrating on what you need rather than appreciating what you have.

 

Getting Rid of FOMO

Changing your perspective and how you engage with the outside world is key to overcoming FOMO. When we’re going through a difficult moment and feel more sensitive, FOMO can occasionally be increased. In other cases, we may not even be aware of the cause of our FOMO. No matter what the cause of your FOMO may be, understanding how it affects you can benefit your mental health.  

 

1.Stop Following Certain Instagram Accounts

We all have those accounts we check in to see where they have traveled, what they have bought, how they have dressed, and so on. Being curious about other people’s lives has its downside, and that’s constant comparison. You can either unfollow or block such accounts and instead decide to follow motivational accounts that help you bring out the best in yourself. 

 

2.Practice Mindfulness and Meditation

Meditating and practicing mindfulness can be effective strategies for maintaining present-focused attention. Regular practice can help you educate your mind to stop thinking about what other people are doing, which will eventually help you experience less FOMO.

 

3.Setting Realistic Expectations

Treat yourself with kindness. Despite appearances on social media, nobody’s life is flawless. Recognize that you don’t have to have everything and set reasonable goals for your life. Don’t compare your goals with other people’s goals. You might want to have more free time to dedicate yourself to a hobby you like, so these goals don’t have to be measurable; they just have to make you happy. 

 

4.Find Real Connections

Spend time in person with friends and family instead of only communicating with them online to create genuine ties. You may feel less anxious about missing out on other things and more fulfilled due to real interactions.

 

5.Celebrate Your Achievements 

Honor your accomplishments. Spend some time thinking back on your own successes and the things that make you happy. This lessens the effect of FOMO on your life and aids in putting things into perspective.

 

Focus on Your Life

It’s impossible not to compare your life to others. However, you can reduce it to an amount that does not make you feel unworthy, stressed, or sad. Once you start focusing on your life, needs, and wants more, you will have fewer reasons to compare yourself to others. You will also notice how your life feels more fulfilled with things that make you content instead of chasing what others are chasing. 

Many of these management tools are within your grasp on your own, yet occasionally, things may get a little more complicated, particularly if you don’t know where to begin. Our team of therapists can help you manage FOMO and make sure they’re pursuing their ambitions offline rather than online.

 

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.

American Expats: After Election Decisions

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American Expats: After Election Decisions

 

For the past month, all we have heard and talked about has been elections, and this has led to an outburst in American expats. Politics is so much more than just a presidential campaign; it affects every aspect of our lives. We will be focusing on the aftermath of the recent elections here.

There is one trend that’s noticeable among people who are unhappy with the results of the presidential elections this year, and that’s that it is likely that the number of American expats will grow in 2025. 

Post-Election Blues Lead to Big Life Decisions For Some

After the United States elected a new president, innumerable social media posts expressed concern for the country’s future within a single day. Among these publications, a new trend was rising that will certainly have an impact on America’s expat community worldwide. 

For the time being, Americans are taking matters into their own hands and searching for a new home. In almost every online expat community, American citizens ask questions about the quality of life in countries they are interested in. Some are researching to move to South America, while others are exploring the option to move to Europe or Asia. Regardless of the destination, they all have one thing in common: they no longer want to live in the United States.

All this goes beyond being unsatisfied with the outcome of the elections. Soon-to-be American expats are also willing to change their lives entirely and start living abroad on their own or with their families. If this resonates with you, we want to offer support and guidance. 

Moving to another country or continent is one of the biggest decisions you will make in your life. Whatever your motivation is, starting over in a foreign country has its obstacles, risks, and other things you’ll need to consider. 

 

Should I Stay or Should I Go? 

Before you buy your one-way ticket and start packing your bags, make sure this is the right decision at the moment. It is one thing to be upset about the impact of the presidential election on your individual life and the life of your community, yet it is quite another to completely change your life.  

Even if you live abroad, you’re still American. In other words, you’ll still be able to see and hear what’s happening in your home country. If you have family or relatives who will stay in the US, you might even feel more stressed because you’ll be so far away from them. Of course, the best advice here is to stop following any news outlet that informs you about politics and instead talk to your family and friends to hear about more personal experiences that have nothing to do with the political agenda. 

Don’t forget to plan accordingly, especially when it comes to finances. You might decide to move to a more affordable country. However, that doesn’t mean you won’t need money. Have you checked with your company if it’s okay if you work from another country? If you quit, do you have enough savings to cover the costs during the first few months? 

If you plan to move there, have you researched the job market there and checked if your knowledge and skills are in demand? 

In addition to the cost, other considerations include the time zone, safety, and the language used in the nation. All of this will have an effect on your life, and potential complications may arise if you are not adequately prepared. Don’t forget: you’re going to feel better about your life!

 

How to Choose a Country 

American expats have so many countries to choose from, and as much as this sounds amazing, it often makes your decision-making process even more difficult. Unless you plan to move every three to six months, there are certain things you should go through to find the best country for yourself. This way, you will be able to build a fulfilled life outside your home country, connect with like-minded people, and feel like you belong there.

When choosing a country, ask yourself these questions:

  • What are your best visa options for the country you want to move to? 
  • Is the time difference an issue because of your personal or professional life?
  • Do you prefer a hotter or colder climate?
  • Do you have a health condition that requires access to certain medical specialists or care?
  • Is there a culture you’re interested in exploring and immersing yourself in? 
  • Are you planning to buy a property soon, or you’ll rent for a longer period?
  • How proficient are you at learning new languages?
  • Are you interested in pursuing educational opportunities in that country?
  • Do you prefer working for American companies, or are you open to seeking jobs in a new country? 

 

You’ve Made Your Decision—Now What?

If you already know where you want to live, all that’s left to do is to end with the old and start preparing for the new. Think about the bureaucracy that you have to do before leaving the country. Are you planning to cancel certain credit cards? Will you cancel subscriptions you no longer need? Do you have to notify your landlord that you’re leaving the apartment soon?

Besides taking care of the administrative side of your life, don’t forget to celebrate your big decision with people who are there for you. Invite your family or friends for dinner and share all your existing plans with them. Knowing you have support is crucial when making such a huge move in your life.

Also, start preparing for your travels and new life. Prepare a list of things you need to take with you. A helpful piece of advice is also to prepare a list of things you need to research. Maybe you want to check how your tax situation will change once you live in a foreign country, or you’ll want to check which cities other American expats live in. 

 

Final Words

If there’s no doubt about the idea of moving after elections, go after it! Life is too short to wonder whether you should or shouldn’t do something that’s important to you. That said, do your best to prepare well. Even if you stay at your old job, there are still a lot of challenges waiting for you in this new country you’ll soon start calling home. As long as you make it as easy and enjoyable for you, there’s no doubt that you’ll make the most of it. 

 

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.

Why Am I So Angry All the Time?

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Why Am I So Angry All the Time?

 

You should read this article if you have been wondering, “Why am I so angry all the time?” Even though you may think you are the only one going through this, many others are going through the same thing. They constantly feel angry, sometimes for no apparent reason. 

Instead of blaming you for feeling angry, it would make more sense to stop and have an honest conversation with your anger. As we know that this is something that feels unusual, we’ve decided to write an article dedicated to all people who feel angry all the time and don’t know what to do about it. Continue reading as we’ll explain what anger is, why it appears, what its purpose is, and what to do when you’re overwhelmed with this uncomfortable emotion. 

What Is Anger? 

When something goes wrong or someone wrongs you, you will probably experience anger. This is a very intense emotion, followed usually by stress and frustration. It’s important to say that all human beings experience anger and that it’s a completely natural emotion. Just like sadness, happiness, and fear, anger has its reasons for appearing on the surface. You might feel it in a challenging or stressful situation, whether it’s related to work, family, relationships, or something else. Anger often appears in moments of injustice or when we feel like we’ve been deprived of something. 

Anger only becomes an issue when it manifests excessively and starts interfering with day-to-day functioning and interpersonal relationships. The level of anger can vary, ranging from mild irritation to fury. It may occasionally be exaggerated or unreasonable. It might be challenging to control your emotions in certain situations, and you might act differently than you usually would. Anger could mean you lose control over your words and behavior, which might result in hurting someone else. 

Sings of Anger

Our bodies undergo certain physiological and biochemical changes when we are angry. The following are some examples of these changes your body may experience: 

  • Energy boost
  • Elevated blood pressure 
  • Increase in hormones (noradrenaline and adrenaline) 
  • Increase in body temperature  
  • Heightened tension in the muscles 

It’s important to note that everyone experiences anger differently, and we all display it in various ways. When you’re upset, you may exhibit the following:

  • Raising your voice
  • Clenching your fists
  • Fowning 
  • Tightness in your jaw area
  • Trembling 
  • Rapid heartbeats 
  • Sweating 

What Makes Me Angry?

There is nothing wrong with experiencing all the emotions. However, suppose you’re noticing that the anger is starting to impact your life. In that case, it’s time to do something about it, whether it’s destroying your romantic relationship or making your friends distant from you. That said, even if nobody around you is aware that you’re angry all the time, if you’re feeling like this most of the time, you shouldn’t ignore it.

As much as it’s true that anger is a strong emotion that often overwhelms you so much that you’re struggling to stay rational, it’s essential to start recognizing your triggers. What triggers your anger? These triggers can include things like your boss criticizing you, hearing your partner yelling at you, misplacing your phone or keys, etc. 

Once you start recognizing these triggers, it might help to create a plan for each of these triggers. For instance, if you keep losing your things, you might want to create a space for these things and try your best to leave them there. Keep in mind that thinking of these tricks will not make the anger go away. The idea of identifying triggers is to be able to analyze these situations and see what’s underneath them. People tend to be angry because they’re not satisfied with their life choices, are afraid to lose control over the most critical aspects of their lives, or are feeling sad.

Although sadness and anger are two individual emotions, often they are two sides of the same coin. Feeling angry provides us with a sense of control. It makes us feel like we’re stronger than when we’re crying. That is why many people who have lost someone important in their lives experience more anger than sadness. 

What To Do With My Anger?

We all experience anger occasionally, and most people can find healthy methods to vent it. Exercise is an excellent way of releasing anger and stress. However, if you find yourself wondering, why am I so angry all the time? and notice that anger is present in your everyday life, seeking therapy could be beneficial. Therapy is the most popular treatment for excessive anger for a reason.

If you struggle to pinpoint the feelings and situations that cause your rage, talking to a mental health expert could be extremely helpful. Besides teaching you efficient methods to deal with anger, they can also help you uncover the underlying problem. Sometimes, anger appears years after we’ve experienced a traumatic event, making it difficult to connect the emotion to the specific situation.

It is crucial to learn coping mechanisms for anger, whether alone or with the help of an expert. When anger rules our lives, it can lead to issues at work and harm relationships with loved ones.

Meditation significantly improves one’s ability to regulate emotions. Simple techniques, such as deep breathing exercises, are great places to start. When faced with a situation that makes you angry, think before you react. Try taking a few deep breaths or counting to help yourself relax and feel more at ease.

Finding Another Way

The most important thing is to not suppress your anger. The best method to deal with your anger is to express it when you feel it’s healthy. Suppressing the emotion will likely result in an unexpected, explosive explosion. So, instead of yelling at people in your life, why not journal how you feel? This can help you express your emotions without hurting yourself or others. 

If you feel hopeless, seek a therapist in your area or online. With the help of therapy, you will notice how the intensity of your anger is reduced over time, and you’ll probably learn a thing or two about the real cause of this strong emotion. A competent therapist will help you find a balance between all the emotions and support you while you explore what works best for you. 

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.