In this episode, Deyci and Esmeralda explore the significance of expressing emotions, particularly anger, and the role of therapy in improving mental health. The conversation delves into cultural perspectives on therapy, coping mechanisms, and personal experiences with emotional expression through art and music. While they both are working through family dynamics, the necessity of setting boundaries, and the significance of self-love, they both understand this is a journey.

You can find both self-love poems on instagram @notourtraumashowingup

Content warning: This episode includes topics such as childhood trauma, substance use, and personal experiences of mental health disorders. Please skip this episode if you need to. In an emergency, call 911. You can also call the Suicide and Crisis Line at 988.

The website used to find Esme's childhood therapist: www.psychologytoday.com

Songs mentioned:

Best of You Song by Foo Fighters

Move Along Song by The All-American Rejects

Public locations mentioned:San Leandro, CA the Marina Park

Types of therapy:

What is family therapy? https://my.clevelandclinic.org/health/treatments/24454-family-therapy

What is dyadic care (CA)? https://dyadiccare.ucsf.edu/introhttps://www.dhcs.ca.gov/provgovpart/Pages/Dyadic-Services.aspx

What is couple therapy? https://www.psychologytoday.com/intl/therapy-types/couples-therapy#:~:text=Couples%20therapy%20is%20a%20type,%2C%20more%20open%2Dended%20way.

Themes explored:

What is toxic masculinity? https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/what-toxic-masculinity-and-how-it-impacts-mental

What is machismo? https://www.michigandaily.com/michigan-in-color/machismo-culture-must-go/

Alcohol as rocket fuel? https://www.quora.com/Why-was-alcohol-water-mixture-used-as-rocket-fuel

What is binge drinking? https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/binge-drinking

What are boundaries and why are they important? https://laconciergepsychologist.com/blog/what-are-boundaries/

Copings skills mentioned:

The science of gratitude lists: https://www.mindful.org/the-science-of-gratitude/#:~:text=Scientists%20who%20have%20studied%20written,according%20to%20peer%2Dreviewed%20research.

Mirror affirmations: https://www.odu.edu/equity/civility-month/affirmations#:~:text=One%20of%20the%20best%20ways,it%20positively%20affects%20your%20mindset.

When did you stop dancing? https://featheredpipe.com/feathered-pipe-blog/wonder-creativity-carie-garrett/

“In many shamanic societies, if you came to a shaman or medicine person complaining of being disheartened, dispirited, or depressed, they would ask one of four questions: When did you stop dancing? When did you stop singing? When did you stop being enchanted by stories? When did you stop finding comfort in the sweet territory of silence? …Dancing, singing, storytelling, and silence are the four universal healing salves.”

Power of dance: https://pubmed.ncbi.nlm.nih.gov/9395627/#:~:text=Dance%20involves%20the%20culturally%20mediated,ways%20of%20handling%20their%20effects.

Box breathing technique: https://www.medicalnewstoday.com/articles/321805

Butterfly Hug grounding technique: https://traumaresearchuk.org/the-butterfly-hug-technique/#:~:text=Easing%20Anxiety%20through%20Self%2DComfort,the%20rhythm%20of%20your%20breath.

Feet on the floor grounding technique: https://ysmtherapyomaha.com/center-yourself-with-a-simple-grounding-exercise/

5-4-3-2-1 technique: https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety

Humming technique: https://www.psychologytoday.com/us/blog/the-compassionate-brain/202410/the-power-of-humming

Link to meditation youtube video: https://www.instagram.com/reel/DGEErIgymin/?igsh=NTc4MTIwNjQ2YQ==