In this episode of the podcast, I talk about self-forgiveness and why it can be so difficult to let go of guilt, shame, and regret. Sometimes, we hold onto our past mistakes and believe we need to keep punishing ourselves for them, even after we’ve taken accountability and learned from what happened.

I’ll talk about the difference between accountability and shame, and why forgiving yourself doesn’t mean excusing your actions or forgetting what happened. It means allowing yourself to learn, grow, and move forward without being defined by your past.

Whether you’re struggling to forgive yourself for something you’ve done or simply learning to be more compassionate toward yourself, this episode is an invitation to remember that you can take responsibility for your past while still giving yourself permission to heal.

This podcast is based on my personal experiences and what I’m learning in therapy. It’s not a substitute for professional mental health treatment or medical advice.

In this episode of the podcast, I talk about the different ways we communicate and how our communication style can impact our relationships. Communication is about more than just the words we say-it also includes our body language, tone of voice, and eye contact, all of which shape how our message is received.

I'll walk through the four main communication styles: passive, aggressive, passive-aggressive, and assertive, explaining what each one looks like and how they can affect the people around us. I'll also share why assertive communication is considered the healthiest approach and how becoming more aware of our own communication habits can lead to stronger, healthier relationships.

Whether you tend to avoid conflict, become defensive, or struggle to express your needs, this episode is an invitation to reflect on your own communication style and take one small step toward communicating with more confidence, honesty, and respect.

This podcast is based on my personal experiences and what I'm learning in therapy. It's not a substitute for professional mental health treatment or medical advice.

In this episode of the podcast, I talk about what it means to fight fair during conflict and why the way we communicate can have a lasting impact on our relationships. Disagreements are a normal part of any relationship, but learning healthy communication skills can help us resolve problems without damaging trust or connection.

I'll share nine fair fighting rules that I've been learning in therapy, including how to stay focused on the issue, use "I" statements, avoid yelling or stonewalling, and know when it's time to take a break before emotions take over. Whether you're navigating conflict with a partner, friend, or family member, I hope this episode gives you practical tools to communicate in a healthier, more respectful way—one day at a time.

This podcast is based on my personal experiences and what I'm learning in therapy. It's not a substitute for professional mental health treatment or medical advice.

In this episode of the podcast, I talk about radical acceptance and how learning to accept reality can help us cope with difficult emotions, situations, and experiences. Acceptance doesn’t mean we agree with what’s happening or that we stop caring;  it means acknowledging what is true so we can focus our energy on what we can control.

I’ll share what radical acceptance is, how it can help us move through challenging moments, and how I’ve been practicing this skill in my own life. Whether you’re dealing with something difficult or just looking for healthier ways to cope, I hope this episode gives you a tool you can use one day at a time.

This podcast is based on my personal experiences and what I’m learning in therapy. It’s not a substitute for professional mental health treatment or medical advice.

Anger is a powerful response that everyone experiences, but when it builds too quickly or feels out of control, it can affect our relationships, decisions, and overall well-being. In this episode of Healing Out Loud: One Day at a Time, we explore the anger scale, how to recognize the early warning signs before anger escalates, and practical techniques to manage it in a healthier way. Whether you struggle with frustration, irritability, or moments where anger feels overwhelming, this episode is designed to help you better understand what’s happening internally and learn how to respond instead of react.

As always, I'm sharing what I'm learning during my own mental health journey in a Partial Hospitalization Program (PHP). I'm not a therapist—just someone learning alongside you, one day at a time.

Conflict can bring up strong reactions, but learning how to manage those emotions can help us communicate in healthier ways. In this episode of Healing Out Loud: One Day at a Time, we explore emotional regulation during conflict, how to recognize when emotions are escalating, and practical tools to help us pause, process, and respond instead of reacting. Whether you struggle with shutting down, becoming defensive, or feeling overwhelmed during disagreements, this episode focuses on building awareness and healthier communication skills.

As always, I'm sharing what I'm learning during my own mental health journey in a Partial Hospitalization Program (PHP). I'm not a therapist—just someone learning alongside you, one day at a time.

In the first episode of the podcast, I share one of the most valuable things I've learned in my Partial Hospitalization Program (PHP): the ABC model of thought awareness. We often assume that situations themselves create our emotions, but this exercise taught me that it's our beliefs and interpretations that shape how we feel and respond.

I'll walk through what the ABC model is, how I've been using it in my own life, and why becoming aware of our automatic thoughts can be the first step toward making healthier choices. Whether you're working on your mental health or just curious about how your mind works, I hope this episode gives you a practical tool you can start using today.

NOTES: https://docs.google.com/document/d/13JKobY5wpe_BlEYCzA21pSlhYWF2-WBG_A76-qx07U4/edit?usp=sharing

This podcast is based on my personal experiences and what I'm learning in therapy. It's not a substitute for professional mental health treatment or medical advice.