The Three Circles exercise illustrates a way to use healthy communication in any relationship. This particular tool helps clarify boundaries, and identify people-pleasing and co-dependent behaviors. It also pinpoints the ways parents make their kids responsible for their feelings, how people shut down and shame others for their feelings and experiences, and gives permission to disengage with people who lack respect for their boundaries or what they value.

I will probably spend at least 3 weeks on this topic because I believe it is the foundation for improving ALL our relationships.

Three Circles Communication Tool

Your body is hard-wired to react to stress in ways meant to protect you against threats from predators and other aggressors. Such threats are rare today, but that doesn't mean that life is free of stress. Actually, you probably face a whole lot of stress such as taking on more work than you can handle, bills, family and major transitions. Your brain/body sees these so-called minor hassles as threats. As a result, you may feel as if you're constantly under attack. But you can fight back. You don't have to let stress control your life.

It's been a very busy week celebrating some important people in my family. This has prompted some thoughts on the significance of adult sibling relationships as well as the relationships between adult children and parents.

Sensory Processing Sensitivity (SPS) is a biological trait characterized by greater reactivity to environmental and social stimuli, both positive and negative. The HSP shows a depth of processing, they are often overstimulated and they have intense emotions and increased empathy. They are also more sensitive to things that would go unnoticed by non-sensitive people. These may include food textures, clothing, noise, smells, and any other environmental conditions. This is not a disorder, and it is not an excuse to avoid hard or difficult things.

Listen to this week's podcast to learn more about this trait that affects 20% (at least) of the population.

A highly sensitive person is someone who experiences physical, emotional and mental responses to stimuli in a way that is more extreme than other people. Fifteen to 20% of the population has Sensory-Processing Sensitivity, the term Elaine Aron coined to identify people with this trait. Listen to this week's podcast for insights into how the HSP interacts in or reacts to a world that is more suited to the other 80% of the population.

Finding strength in sensitivity

The Highly Sensitive Person

A mindfulness practice often begins with a breath practice. This is where you focus, sometimes count, your in-breath and out-breath. Your mind may wander and you just bring your focus back to the breath. As you grow more confident in this practice, you can include noticing your thoughts and how they affect you. This practice is done by observing and not getting caught up in the past or the future threads of any of your thoughts. These simple practices and the others I've described in previous podcasts are important ways to build a practice. Change your brain - change your life.

Life is difficult. Why? Why does my brain want to spend so much time generating emotional suffering? Why am I so reactive to stressful situations? Why am I always upset when this happens? What am I supposed to do with these feelings of guilt, shame, boredom, or stress? What about addictions, depression, or chronic pain? Why can't I remember anything? Mindfulness addresses all of these questions. Tuning into our moment-by-moment experiences gives us insight into why and how our minds create senseless suffering. Listen to this week's podcast to get the scoop on my mindfulness practice and how it has positively changed my brain. It will work for you too!

The Mindfulness Solution : Everyday Practices for Everyday Problems

Ronald D. Siegel, PsyD

This podcast is about emotional intelligence. This podcast addresses how as parents and caregivers and spouses and siblings and friends we can do the work of understanding our emotions in order to create a better emotional climate in our relationships. I use the words "bad and good" at one point to say something is "bad" parenting, and I would like to rescind that statement. It was a harsh and judgmental word that came out of a passion for the topic. Parenting is hard. Relationships are hard. Teaching is hard. Therapy is hard. Dealing with our own emotions and the emotions of people around us is hard. Let's do the intentional work and normalize emotional experiences so that everybody feels safe feeling and expressing those feelings.

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Epigenetics is the study of the chemical changes in the cells that alter gene expression by turning a gene "on or off." Epigenetics does not alter the DNA strand or the genetic code. This burgeoning area of research has implications for mental health and generational trauma. Most people agree that environment and behavior play a significant role in our physical and mental health, but can we change our gene expression to reverse certain negative outcomes? Listen to this episode for a shallow dive into epigenetics and how this subject relates to generational trauma.

This is the last episode on generational trauma. If you feel like I have missed something, please let me know. You can message me at the In Sanity Instagram account or email me with questions or comments at:

[email protected]

What is Epigenetics?