In this candid and heartfelt episode, I sat down with military‑veteran‑turned‑author J.M. Zamudio to unpack a powerful story of complex PTSD and the lifelong impact of growing up as an adult child of an alcoholic.

From her “dark night of the soul” in 2021 to the 2025 release of her debut novel, Memories of You, Jess describes how dialectical behavior therapy (DBT), mindfulness meditation, and radical self‑love helped her crawl “out of the grave by her fingernails.” 

Listeners will hear practical insights on emotion regulation, distress‑tolerance skills, and harm‑reduction techniques with an honest look at how impostor syndrome can keep trauma survivors from seeking help.

If you’re searching for guidance on healing childhood trauma, overcoming depression, or finding the right therapist, this conversation offers a roadmap packed with lived experience and evidence‑based tools. The episode also explores the ripple effects of recovery: rebuilding intimate relationships, transforming pain into creative fuel, and learning to accept compassion from others. 

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Website: https://jmzamudio.my.canva.site/

Goodreads: goodreads.com/jmzamudioauthor

Facebook: https://www.facebook.com/j.m.zamudio.author/

Instagram: https://www.instagram.com/jmzamudioauthor/

Tiktok: JMZamudioAuthor (@j.m.zamudio.author) | TikTok

My Amazon Page: Memories of You - Kindle edition by Zamudio, J.M.. Romance Kindle eBooks @ Amazon.com.

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Website ⁠⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠⁠

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In this exploration of family estrangement, we examine how ongoing conflict, betrayal, or long-standing dysfunction can drive us to seek minimal, low, or even no contact with relatives. Acknowledging the intense emotional weight of this decision—such as guilt, grief, or unexpected relief—this discussion invites listeners to reflect on the hurt they’ve experienced and the changes they can initiate. From those who feel compelled to guard their boundaries for mental and emotional safety to loved ones confused by a family member’s distancing, this episode aims to spark curiosity, self-awareness, and a more compassionate understanding of why people choose space over continued harm.

You’ll hear insights on how estrangement often unfolds gradually, fueled by unresolved traumas, repeated boundary violations, or deeply rooted patterns of abuse. The conversation emphasizes that stepping away doesn’t always mark a permanent end; rather, it can create room for essential growth and healing on all sides. 

With gentle reminders of the importance of self-care, professional support, and the right to protect your well-being, these reflections guide you through navigating the delicate balance between longing for connection and knowing when enough is enough.

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Instagram ⁠⁠⁠https://www.instagram.com/lovelettersandmixtapes/⁠⁠⁠ 

Website ⁠⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠⁠

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In this candid love letter, listeners are invited to embrace the messy, uncertain sides of life without shame or apology. There’s no neat script or single “right” way to cope with challenges—only the encouragement to accept where you are, however imperfect it may look. 

By touching on topics like self-doubt, emotional overwhelm, and the pressure to maintain a polished exterior, this episode underscores the reality that everyone deserves the space to slow down, break down, or simply pause and breathe without needing to present a flawless image.

You’ll hear a raw and heartfelt reminder that it’s normal for wellness to ebb and flow and that sometimes the best we can do is show ourselves compassion—whether that means retreating into a good book or being honest about feeling fragile. Let’s trust our pace, presence, and process. 

If you’ve been craving reassurance that you don’t need to have it all figured out to keep moving forward, this episode might just be the boost of empathy and genuine understanding you need.

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Website ⁠⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠⁠

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In this deeply reflective episode, I sit down with my friend, colleague, and creative collaborator, Lauren Summers, host of the It’s Only Up From Here podcast, to explore the power of honoring our younger selves and tapping into our calling and natural gifts—even when the road feels uncertain. We explore how staying connected to our early hopes, dreams, and imagination can guide us through adult challenges like career changes, loneliness, and self-doubt. And how journaling, poetry, and honest conversation can become crucial tools for nurturing emotional well-being, especially when fear or outside pressures threaten to derail the creative journey. Throughout the discussion, you’ll hear inspiring insights on embracing life’s twists and turns without losing sight of what truly lights you up. From navigating big moves in the midst of turmoil to questioning societal markers of “success,” this episode brings home the reality that growth and healing are lifelong processes. Whether you need a reminder to trust your instincts, rekindle your passion for writing or art, or simply practice gentler self-talk, this candid conversation offers real-world tips and heartfelt encouragement to keep going, keep creating, and keep believing in the person you were meant to become.

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Instagram https://www.instagram.com/itsonlyupfromherepodcast/

Spotify https://open.spotify.com/show/3DPl1Dm7rrnfpiD7OX4q3H?si=ca35e5c3950e4318 

Apple https://podcasts.apple.com/us/podcast/its-only-up-from-here/id1749144661 

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Website ⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠

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In this deeply personal conversation, we explore what happens when those closest to us become our earliest bullies—using intimidation, humiliation, or gaslighting to undermine our self-worth. We clarify the difference between typical family conflict and true bullying. We explore how this pattern of making ourselves small can persist in adulthood and manifest as low self-esteem, codependency, or an inability to set healthy boundaries. By highlighting some of the normalized, harmful dynamics in our family system, this episode encourages listeners to reclaim their voice and question inherited roles. Whether you’ve endured ongoing criticism or felt pressured to shrink yourself for familial approval, this discussion offers understanding and tools for meaningful healing. Learn how to identify emotional triggers, examine the stories you were taught to believe, and replace internalized shame with self-compassion. With honest insights on navigating estrangement, setting limits, and rebuilding self-trust, this episode empowers you to confront painful family legacies and chart a more authentic path forward.

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Have you ever felt stuck in a rut or lingered at the crossroads while yearning for a different life? Being stuck in an in-between space can stir up unexpected emotions, from confusion and self-doubt to envy and paralyzing fear. In this episode, we explore the complexity of wanting change but not knowing where to begin. We discuss identifying external versus internal barriers, rewriting limiting beliefs, and acknowledging the very real pressure of feeling under-resourced or unsupported. 

We discuss how small, consistent actions often outperform fleeting bursts of motivation and why embracing incremental progress can help us overcome the traps of perfectionism and self-sabotage. Whether you’re wrestling with fear of failure, fear of success, or simply need permission to evolve at your own pace, this episode offers a grounded, hopeful perspective. Listen in as we sit with uncertainty, recognize our resilience, and ultimately move closer to the lives we envision.

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What is a “legacy of dysfunction,” and how can a family history of dysregulation, chaos, and self-sabotaging behavior create lasting blueprints for adulthood? In this episode, we will explore the hidden scripts we unconsciously follow—whether it’s people-pleasing, conflict avoidance, or self-sabotaging financial habits—and learn why self-exploration and curiosity are the first steps toward breaking generational cycles. The conversation explores practical, low-barrier approaches to building healthier patterns, such as the HALT (Hungry, Angry, Lonely, Tired) acronym, setting mindful boundaries, and seeking professional or peer support without shame.

Shining a light on normalized but potentially harmful family patterns, this discussion is an invitation to move beyond survival mode and into genuine emotional freedom. Topics like emotional blackouts, hypervigilance, and distorted self-perception are addressed with compassion and concrete tools. Whether you’ve struggled with enmeshed relationships or simply want to cultivate self-care practices, this episode offers hopeful strategies for honoring your own needs, creating healthier relationships, and evolving beyond the dysfunctional scripts of the past.

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Website ⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠

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In this episode, we explore the often-overlooked concept of anticipatory grief—that wave of emotion experienced when we sense a loss before it actually happens. Building on the previous discussion of toxic positivity, we unpack the confusion and shame that can surface when we feel dread about a likely life change—be it a health crisis, the end of a relationship, or a loved one’s impending transition. 

We explore how anticipatory grief can fuel anxiety, stifle communication, and compound other unresolved losses. By naming these hidden emotions, we open up space for acceptance, self-compassion, and the opportunity to break free from limiting beliefs around how “positive” we must always be.

This episode normalizes the conflicting thoughts and feelings that arise in those liminal spaces between “now” and “what’s next,” reminding us that self-awareness and self-care are vital tools for processing grief in all its forms. Tune in to find hope, healing, and a renewed sense of empathy for both yourself and those around you.

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In this episode, we are going to have a heartfelt conversation about toxic positivity—how it’s different from healthy optimism and how it can inadvertently shut down the very people we want to support. We’ll explore the harm caused by well-meaning platitudes that dismiss or minimize real pain. You’ll hear honest reflections on how insisting that someone “look on the bright side” or focus on “gratitude” can deepen their isolation, making them feel unseen and unheard. None of us are immune: sometimes, we’ve been on the receiving end of toxic positivity, and sometimes, we’ve dished it out simply because we didn’t know what else to say.

But this conversation doesn’t stop at pointing out the problem—it offers a roadmap toward deeper compassion, connection, and genuine emotional presence. We’ll find practical ways to sit with discomfort instead of rushing to fix or gloss over it and how to gently speak up when someone’s overly positive approach feels hurtful. True acceptance allows us to hold space for all parts of ourselves and others—whether we’re feeling strong, scared, angry, or anything in between. By the end of the episode, my hope is that you’ll feel encouraged to explore your own habits, communicate your needs more openly, and cultivate healthier, more authentic relationships.

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Instagram ⁠⁠https://www.instagram.com/lovelettersandmixtapes/⁠⁠

Website ⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠

Email [email protected]

Let's explore the pressures of “new year, new me,” the illusion of control, and how life rarely follows our carefully laid plans while making room for compassion—both toward ourselves and others—when setbacks and unexpected detours arise. Throughout this episode, we'll question the stories we tell ourselves about “deserving” or “earning” hardship, and find the hidden gifts in uncertainty. Let's move through life’s inevitable twists and turns with more kindness, curiosity, and acceptance.

CONNECT WITH LOVE LETTERS AND MIXTAPES

Instagram ⁠⁠https://www.instagram.com/lovelettersandmixtapes/⁠⁠

Website ⁠⁠https://www.lovelettersandmixtapes.com/⁠⁠

Email [email protected]