Even gentle feedback can sting. In this episode, we unpack why constructive criticism often feels like rejection — and how to build the self-worth and regulation to hear it without shutting down or lashing out.

Disagreement isn’t the problem — disconnection is. This episode dives into the skills of conflict without chaos: how to listen, stay grounded, and disagree with respect (even when your nervous system wants to run or explode).

We all know someone who dodges accountability. In this episode, we talk about what to do when you’re stuck in one-sided dynamics — and how to protect your peace without becoming emotionally shut down.

Telling the truth doesn’t have to mean being harsh. In this episode, we explore how to express your needs, set boundaries, and be direct — without guilt or cruelty. It’s not about being brutally honest. It’s about being kindly clear.

If you’ve ever said something you regret in the heat of the moment, you’re not alone. In this episode, we unpack the difference between a reaction and a response — and how to create space between the two. You’ll learn why your nervous system hijacks your logic, how to pause under pressure, and simple steps to practice emotional regulation in real time.

Emotional maturity isn’t about never getting upset — it’s about how you show up when you do. In this episode, we explore what emotional growth actually looks like in daily life: from taking responsibility for your feelings to setting boundaries without guilt. Whether you’ve been told you’re “too emotional” or you shut down in conflict, this one’s for you.

We’ve made it to 100 episodes — and to mark this milestone, I wanted to do something special. In today’s episode, I’m not just speaking as a therapist, but as a human being who’s done the work, sat in the discomfort, and learned a lot along the way. I’m sharing the seven most powerful lessons from therapy that have genuinely changed my life — the kind of insights I come back to again and again, both personally and professionally.

From why discomfort is the path, to how we confuse thoughts with facts, to the underrated power of not taking life too seriously — this episode is packed with the hard-won truths that continue to shape how I live, love, and work. Whether you’ve been here since episode 1 or you’re just joining, thank you. This one’s for you.

Is this gut feeling a warning — or just fear talking? We explore the difference between anxiety and intuition, how each shows up in the body, and 3 ways to tell which one is guiding you.