Growing up in a highly disciplined or authoritarian household can shape how we navigate life in profound ways. Some individuals internalize the rules and norms they were raised with, following them without question, while others react against them, defining themselves by opposition rather than genuine personal values. In both cases, our upbringing continues to exert control over us, whether through obedience or defiance. For many, this strict upbringing is more than just discipline—it can be a misuse of parental power stemming from fear, unresolved trauma, or a need for control. Authoritarian parenting often leaves children feeling powerless, constantly seeking approval, or rebelling in ways that still tie them to the very system they reject. This can mirror patterns of emotional abuse , where a parent’s unchecked fears and insecurities dictate the environment, shaping a child's sense of self-worth and autonomy. Many people walk through life on autopilot, unaware of how much they ...

The Weight of Unhealed Trauma Healing from chronic stress and PTSD isn’t just about moving forward—it’s about breaking free from patterns that keep us stuck. If you’ve ever struggled with shame, self-doubt, or the feeling that healing is impossible , you’re not alone. Shame often creeps in when we start doing the hard work of healing. It tells us we’re too broken, too flawed, too unworthy to truly change. It makes the weight of trauma heavier and, for many, leads to self-sabotage, avoidance, and giving up. But here’s the truth: You are not broken. You are not beyond healing. You have already survived, and that means you have the strength to move forward. That’s where the GRACE framework comes in—a foundation for navigating healing without shame, self-criticism, or perfectionism. The Cost of Ignoring Chronic Stress and PTSD Before we explore GRACE , let’s look at what happens when trauma and stress remain unaddressed. 🔹 Emotional Toll – PTSD and chronic stress can lead to dissocia...

  What is Dissociation? Dissociation is a common trauma response , especially when trauma is repetitive or overwhelming. In the moment, it serves as a survival mechanism—your brain protects you by mentally “checking out” when a situation feels too intense to process. While this response can be helpful during a traumatic event, the problem arises when dissociation continues long after the danger is gone . It can leave you feeling: Zoned out or disconnected from emotions Like you’re watching yourself from the outside (depersonalization) As if your surroundings aren’t real (derealization) This isn’t a defect or something “wrong” with you—it’s your brain doing exactly what it was designed to do: keep you safe. The challenge is learning how to gently reconnect with your body and mind in ways that feel safe and supportive. Signs You May Be Experiencing Dissociation If you struggle with dissociation, some of these signs may feel familiar: ✅ Feeling detached from your surroundings or emot...

Common Myths About Child Abuse – What You Need to Know When you grow up experiencing abuse or neglect, it can be difficult to separate myths from reality when it comes to the lasting effects of trauma. Misconceptions about child abuse often prevent survivors from seeking support, lead to self-blame , and contribute to the stigma surrounding abuse. Let’s clear up some of the most common myths about child abuse and get to the facts . Myth #1: Abused children grow up to become abusers themselves. Reality: This is one of the most harmful misconceptions about abuse. While some survivors do repeat the cycle of abuse , research shows that only about 1 in 3 do —meaning that 2 out of 3 do not . In fact, many survivors become deeply committed to breaking the cycle and ensuring that no child experiences what they endured. 🔎 Fact: According to research, most survivors of abuse do not go on to become abusers . Instead, they often develop deep empathy and actively work to create safe, supporti...

How to Fix an Unhealthy Relationship: What to Do and What to Avoid Relationships can be challenging, especially when unhealthy patterns take hold. Whether you’re facing constant conflict, poor communication, or lingering resentment, you might wonder if your relationship can be saved. The good news is that with effort and commitment from both partners, positive change is possible. However, you cannot fix an unhealthy relationship if your partner is not interested in changing with you. If both of you are willing to take ownership of your behaviors and actively work on improving, the relationship may be salvageable. If not, it may be time to consider separation. In this guide, we'll explore the do's and don'ts of repairing an unhealthy relationship. Signs Your Relationship Can Be Fixed Before diving into how to improve your relationship, it's important to recognize if there's potential for growth. Here are some positive signs that indicate your relationship can be rep...

Journaling is one of the most transformative tools for self-reflection, growth, and healing. With a simple prompt, you can improve awareness, process emotions, and envision a more fulfilling future. Why Journal? Life can feel overwhelming at times, but writing things down can provide clarity and peace. Journal prompts offer a guided pathway, helping you explore thoughts and emotions you may not have noticed before. Last year, I attended a conference that left me reflecting deeply. Between my morning run and my return to the event, I was rushing through the day. Amidst the chaos, a question emerged: What if I weren’t in a hurry? I saved that question for my flight home, where I finally journaled it out. My answer brought me to these  4 B’s: Breathe – I’d take a moment to pause and center myself. Be – I’d stay present, letting go of fears and "what ifs." Behold – I’d fully take in the moment and the people around me. Become – I’d grow into the best version of myself. This s...