Fraudulationship to Freedom

Rumination, anxiety or other kinds of emotional overwhelm is pretty common following narcissistic and sociopathic abuse. In this episode, I talk about the TIPP skills which reduce emotional arousal almost instantly. TIPP stands for Temperature, Intense exercise, Paced breathing and Paired muscle relaxation. Using TIPP will shift your body chemistry and give you the space you need to use other emotion regulation or interpersonal skills. Please note that you should consult with your doctor before trying any of these skills, especially if you have a heart condition or cold allergy.

New Podcast: How to Spot a Military Phony Online and Avoid Being Targeted.

This new podcast is a limited episode series designed to expose the epidemic of military phony predators trolling online dating and social media platforms. Learn how to identify these cons and keep yourself safe. Please spread the word to anyone you know who uses dating or social media platforms. You can subscribe on Spotify, Apple, or wherever you listen to podcasts. https://anchor.fm/s/730b1bfc/podcast/rss

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also, be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

This episode explains the STOP skill, a distress tolerance skill that is designed to help you resist the urge to act impulsively, possibly making the situation worse, and then giving you some space to employ emotion regulation or interpersonal skills. This skill can come in handy in many situations, from dealing with anger towards the narcissist to helping you achieve your fitness goals.

New Podcast: How to Spot a Military Phony Online and Avoid Being Targeted.

This new podcast is a limited episode series designed to expose the epidemic of military phony predators trolling online dating and social media platforms. Learn how to identify these cons and keep yourself safe. Please spread the word to anyone you know who uses dating or social media platforms. You can subscribe on Spotify, Apple, or wherever you listen to podcasts. https://anchor.fm/s/730b1bfc/podcast/rss

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also, be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Today I'm introducing the topic of distress tolerance skills, specifically what they are, when to use them and how to know if you're in a crisis. Believe it or not, a crisis has some very specific criteria. A crisis, by definition, is short-term, has a feeling of urgency to get it resolved, a tendency to act on your emotions, and a high possibility of making the situation worse if you do act on your emotions. Distress tolerance skills are useful when your emotions feel overwhelming and when you need to keep yourself from making the situation worse.

New Podcast: How to Spot a Military Phony Online and Avoid Being Targeted.

This new podcast is a limited episode series designed to expose the epidemic of military phony predators trolling online dating and social media platforms. Learn how to identify these cons and keep yourself safe. Please spread the word to anyone you know who uses dating or social media platforms. You can subscribe on Spotify, Apple, or wherever you listen to podcasts. https://anchor.fm/s/730b1bfc/podcast/rss

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also, be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Narcissists and sociopaths often go out of their way to undermine our self-confidence and self-worth. That's why it's so important to take back our power and actively work on rebuilding this. We can regain a sense of competence by practicing the DBT Building Mastery Skill. We can also use the Cope Ahead skill to regulate our emotions in situations where we're afraid or if we still have to deal with the toxic person in our life. In today's episode, I discuss both of these skills. I hope you find it helpful. 

Study Explores How to Master a Skill You've Only Practiced in Your Mind - Link to article summarizing the study.

Neural Population Dynamics Underlying Motor Learning Transfer - Link to the research.

New Podcast: How to Spot a Military Phony Online and Avoid Being Targeted.

This new podcast is a limited episode series designed to expose the epidemic of military phony predators trolling online dating and social media platforms. Learn how to identify these cons and keep yourself safe. Please spread the word to anyone you know who uses dating or social media platforms. You can subscribe on Spotify, Apple, or wherever you listen to podcasts. https://anchor.fm/s/730b1bfc/podcast/rss

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also, be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

As we start the new year and are thinking about changes we want to make, I thought it would be helpful to talk about the PLEASE skill. The PLEASE skill is an acronym to help us remember how to take care of our physical bodies to reduce our vulnerability to Emotion Mind and to increase our emotional resilience. 

New Podcast: How to Spot a Military Phony Online and Avoid Being Targeted.

This new podcast is a limited episode series designed to expose the epidemic of military phony predators trolling online dating and social media platforms. Learn how to identify these cons and keep yourself safe. Please spread the word to anyone you know who uses dating or social media platforms. You can subscribe on Spotify, Apple, or wherever you listen to podcasts. https://anchor.fm/s/730b1bfc/podcast/rss

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also, be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Today's episode is on problem-solving when your emotional response is justified, understandable, and fits the facts of the situation. Knowing the exact steps to solving a problem is key to greater emotion regulation and feeling better. 

7 Steps to Problem-Solving

Remember: Practice your skills on low-level situations when you're just learning them. Don't start trying to solve a high-level problem.

Download the Pros and Cons worksheet

Also, check out How to Spot a Military Phony Online & Avoid Being Targeted Podcast

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible, or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also, be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Today I want to talk about the emotion regulation skill of Opposite Action. This skill comes in handy when our emotions do not fit the facts of a situation, or do not lead to effective behavior. For example, if we are constantly thinking about making contact with the narcissist or sociopathic abuser because we’re attached to them, even though we know in our heads that going back wouldn’t be in our best interest, we can use the skill of opposite action to change our emotional impulse to return to them.

Episode 38 Opposite Action Worksheet Downloadable PDF

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Checking the Facts is a skill we can use to make sure that our interpretation of events isn't skewing our emotional response and, in turn, creating more emotional suffering.

Inner Talk Subliminal Recordings - Overcome Narcissistic Control - https://bit.ly/fraudulationship1

If you’ve been mistreated in some narcissistic relationship, this program is for you. End the need to please the narcissist and take control of your own life. Accept your own worth and assert your prerogative for self-love. You do deserve a life that fulfills your dreams and delivers peace, balance, and harmony to you every day.

Why wait—begin now.

Overcome Narcissistic Control - https://bit.ly/fraudulationship1

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Continuing on with the topic of emotion regulation, today I want to talk about a particular way to think about emotions, a framework if you will and how you can reduce your vulnerability to emotions, change how you feel and ultimately feel better.

Let’s begin with some facts about emotions.

1. Emotions are complex. In other words, they generally consist of several parts or different reactions happening at the same time.

2. Emotions are automatic. Emotions are involuntary, automatic responses to internal and external events.

3. Emotions cannot be changed directly. We can't tell ourselves to feel a different emotion and then actually feel it. We cannot use willpower to stop an emotional experience even when we desperately want to.

4. Emotions are sudden and they rise and fall. Most emotions only last for a few minutes unless we do something to make them stick around.

5. Emotions are self-perpetuating. Once an emotion starts, it keeps restarting itself.

6. Some emotions are universal. There are 10-12 universal emotions that we are born with. These include anger, disgust, fear, guilt, joy, jealousy, envy, sadness, shame, surprise, interest, love.

7. Emotions have components. These components are inter-related, and each component influences the others. Changing just one component can often change the entire emotional response.

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.

Today I want to continue with the topic of emotion regulation. Emotions can be challenging to manage without the added layers of abuse from a narcissist or sociopath, but emotions do serve a purpose. In this episode, I'll talk about the purpose of different emotions and what gets in the way of us being able to manage our emotions sometimes. (And it's more than what it might look like at first glance, i.e. that niggling voice in your head telling you you're just "weak" or "broken.")

Download the Emotion Myths Quiz.

Check out more information on being highly sensitive at SensitivityResearch.com . I don't have any connection to this website. I'm just providing it for your information.

Connect on Social Media

You can connect with me on Instagram @fraudulationship or on Facebook @fraudulationship or MegSouth.Fraudulationship.

I’d love to hear from you!

Review, Subscribe & Share

Please leave a review on Apple Podcasts (Anchor doesn’t support reviews.)

If you find this episode helpful, please subscribe on Spotify, Apple Podcasts, Google, Amazon Music, Audible or your favorite podcast app. Here's the RSS link https://anchor.fm/s/670536f8/podcast/rss .

Also be sure to share with anyone you know who may find it helpful. I appreciate your efforts in spreading the word!

This podcast is not meant as a substitute for therapy or medical advice.