As a therapist, I’ve had countless conversations with individuals who struggle with asking for help. It’s a common theme that permeates through many of our lives, regardless of age, gender, or background. From my experience, I’ve come to understand that the reluctance to seek assistance often stems from deeply ingrained beliefs and societal pressures. However, I firmly believe that asking for help is not a sign of weakness but rather a courageous act of self-love and empowerment. So, why is it so hard to ask for help? Firstly, let’s address the stigma. Society often perpetuates the notion that needing help equates to inadequacy or failure. We’re conditioned to believe that we should be able to handle everything on our own, and seeking assistance is a sign of weakness. This stigma can create feelings of shame and embarrassment, making it incredibly challenging to reach out for support when we need it most. Secondly, there’s the fear of judgment. Many individuals fear being judged by others if they admit they’re struggling. They worry about how they’ll be perceived and whether asking for help will make them seem incompetent or incapable. This fear of judgment can be paralyzing, leading people to suffer in silence rather than risk being vulnerable. Thirdly, there’s the issue of self-reliance. We live in a culture that glorifies independence and self-sufficiency. While independence is undoubtedly valuable, it can sometimes morph into stubbornness, making it difficult for us to acknowledge when we need assistance. We convince ourselves that we should be able to handle everything on our own, even when it’s clear that we’re in over our heads. Despite these challenges, asking for help is one of the most powerful acts of self-love we can engage in and here’s why:
1. Acknowledgment of Vulnerability: Asking for help requires us to acknowledge our vulnerability and recognize that we don’t have all the answers. This acknowledgment is a profound act of self-awareness and humility.
2. Strength in Vulnerability: Contrary to popular belief, being vulnerable takes immense strength. It requires courage to set aside our pride and admit that we’re struggling. By embracing vulnerability, we open ourselves up to deeper connections and genuine support.
3. Access to Resources: None of us are equipped to navigate life’s challenges entirely on our own. Asking for help allows us to tap into a wealth of resources, whether it’s the expertise of a therapist, the support of friends and family, or community services.
4. Fostering Connection: Human beings are inherently social creatures, and we thrive on connection. Asking for help fosters meaningful connections with others, strengthening our support networks and reminding us that we’re not alone in our struggles.
5. Promoting Growth and Healing: By seeking assistance, we demonstrate a commitment to our growth and well-being. Whether it’s working through trauma, managing stress, or improving relationships, asking for help can facilitate profound healing and personal development. As a therapist, I encourage you to challenge the stigma surrounding asking for help. It’s not a sign of weakness but rather a courageous act of self-love and empowerment. Together, we can create a culture where asking for help is not only accepted but celebrated as a vital step towards self-discovery and healing.

Grief is a complex and deeply personal experience that often accompanies loss. It can manifest in various forms and evolve over time, sometimes reemerging unexpectedly even years after the initial loss. This phenomenon is known as “Re-Grief,” a concept that sheds light on the ongoing nature of the grieving process and the ways in which it can resurface in one’s life. Imagine this: Sarah had lost her father to cancer five years ago. In the immediate aftermath of his passing, she went through the stages of grief – denial, anger, bargaining, depression, and finally, acceptance. Over time, she found ways to cope with her loss, channeling her emotions into her work and finding solace in her support network. However, on the anniversary of her father’s death, Sarah finds herself overwhelmed by a wave of grief that hits her unexpectedly. She’s confused and surprised by the intensity of her emotions, wondering why she’s experiencing such profound sadness after all these years. Sarah’s experience is a poignant example of Re-Grief. It’s the resurgence of grief long after the initial loss, catching individuals off guard and challenging their sense of emotional stability. Re-Grief can be triggered by various factors, such as anniversaries, milestones, or even seemingly unrelated events that stir memories of the deceased. The journey of grief is not linear; it’s a winding path marked by ups and downs, twists and turns. While time may dull the sharp edges of pain, it doesn’t erase the memory of loss. Instead, grief becomes woven into the fabric of one’s life, shaping their experiences and perceptions in profound ways. Re-Grief often manifests differently for each individual. Some may experience it as acute waves of sadness or longing, while others may struggle with anger, guilt, or a sense of emptiness. It’s important to recognize that there’s no right or wrong way to grieve and that each person’s journey is unique. So, how can one navigate the complexities of Re-Grief? Firstly, it’s crucial to acknowledge and validate the emotions that arise. Suppressing or denying grief only prolongs the healing process. Instead, allow yourself to feel whatever emotions surface, whether it’s sadness, anger, or confusion. Secondly, seek support from loved ones or professional resources if needed. Talking about your feelings can provide comfort and validation, reminding you that you’re not alone in your experience. Therapy, support groups, or spiritual guidance can offer valuable tools for coping with Re-Grief and processing unresolved emotions. Additionally, find healthy outlets for expressing your emotions, whether through journaling, art, music, or physical activities like exercise or meditation. Engaging in self-care practices can help soothe the pain of grief and foster resilience in the face of adversity. Ultimately, Re-Grief is a reminder of the enduring bond we share with those we’ve lost. While the pain may never fully subside, it’s a testament to the love and connection that transcends physical boundaries. By embracing our grief and honoring the memories of our loved ones, we can find meaning and purpose in our continued journey forward.

The holiday season often brings joy, warmth, and cherished moments with loved ones. However, for many, it can also be a time of heightened stress and tension, especially when dealing with difficult family members. Whether it’s a relative who constantly criticizes, a passive-aggressive in-law, or someone who simply pushes your buttons, managing these relationships during family gatherings can be challenging. Here are some helpful tips for navigating these situations while maintaining your boundaries and finding inner peace during the holidays:

1. Set Clear Boundaries in Advance
Before the festivities begin, take some time to define your boundaries. Decide what behaviors are acceptable and what crosses the line for you. Communicate these boundaries calmly and assertively, preferably before the family gathering, so everyone is aware of your expectations.

2. Practice Self-Care and Mindfulness
During stressful family gatherings, prioritize self-care. Take breaks when needed, practice deep breathing or mindfulness exercises, or go for a short walk to center yourself. Engaging in activities that bring you joy and relaxation can help reduce stress and maintain emotional balance.

3. Choose Your Battles Wisely
Not every disagreement or argument needs your immediate attention. Learn to pick your battles and let go of minor conflicts. Sometimes, it’s best to steer clear of potentially contentious topics to maintain a peaceful atmosphere.

4. Use Assertive Communication
When confronted with challenging behaviors or comments, respond calmly and assertively. Use “I” statements to express your feelings without accusing or attacking the other person. For example, say, “I feel uncomfortable when…” rather than placing blame.

5. Create Exit Strategies
Have an exit plan in place if things become too overwhelming. This could involve setting a time limit for your visit, arranging transportation for a quick getaway if needed, or having a friend or support system on standby for a phone call to help you excuse yourself gracefully.

6. Focus on Positive Interactions
Redirect conversations to positive and neutral topics. Engage in activities or discussions that bring joy and foster connection rather than dwelling on contentious issues.

7. Seek Support
If the situation becomes too challenging, seek support from understanding family members, friends, or a therapist. Talking to someone you trust can provide validation and guidance on how to navigate difficult family dynamics.

8. Practice Forgiveness and Letting Go
Remember that everyone has their own struggles and flaws. Practicing forgiveness, even if it’s for your peace of mind, can alleviate the burden of holding onto grudges and resentments.

9. Consider Alternatives
If being around certain family members consistently causes distress, consider alternatives such as celebrating separately, hosting smaller gatherings, or creating new traditions that prioritize your well-being.

10. Reflect and Learn
After the holiday season, take time to reflect on your experiences. Assess what worked in maintaining your boundaries and managing difficult situations. Use these insights to better prepare for future interactions with challenging family members.

Two things can be true at once and the holiday season is a perfect example of that! Joy and sadness seem to live together during this time of year. Managing difficult family dynamics requires patience, self-awareness, and deliberate action. By setting boundaries, practicing self-care, and approaching conflicts with empathy and understanding, you can navigate these situations more effectively and find peace amidst family gatherings. Ultimately, prioritizing your mental and emotional well-being is key to finding joy during the holiday season.

In life, we all have those friends who seem to have an uncanny ability to teach us valuable lessons, even when we least expect it. I recently had a conversation with a friend that left me feeling profoundly touched and enlightened. It was a simple exchange, but the impact it had on me was immense. One afternoon, while I was chatting with my friend on the phone, she asked me for a favor. As she explained the details of what she needed help with, I found myself in a dilemma. I realized that I couldn’t assist her with her request at that moment, and it took every ounce of courage for me to say those two letters: “N” and “O.” You see, I’m a recovering people pleaser, and saying no has always been a struggle for me. It’s as if I’ve been programmed to believe that saying no is equivalent to being a bad friend. My friend had no idea how challenging it was for me to utter that small but powerful word. But what happened next left me speechless. Instead of disappointment or frustration, her response was one of the most affirming and appreciative things anyone has ever said to me. She simply replied, “Thank you for respecting your boundaries.” I was taken aback by her words. Never before had someone thanked me for setting boundaries. In fact, I often feared that saying no would lead to strained relationships or the fear of losing friends. But this moment was a turning point for me. I thanked her for acknowledging and appreciating my effort to establish boundaries. In the ensuing conversation, I shared with her just how difficult it was for me to decline her request. I opened up about the old voices in my head that often whisper, “You’re a bad friend if you don’t help your friends when they need it.” These voices, remnants of my people-pleasing past, had held me hostage for so long. What happened next was magical. My friend, with warmth and understanding, helped me see the value in setting boundaries. She explained that respecting our own boundaries is a form of self-care and self-respect, and it ultimately leads to healthier and more genuine relationships. She empowered me to believe that it’s okay to prioritize my well-being without feeling guilty or selfish. As our conversation continued, I couldn’t help but think about how I could pay this lesson forward. I realized that appreciating and acknowledging the boundaries of others is just as important as setting our own. It’s something that we often overlook in our relationships. We tend to celebrate only the times when our friends say yes, but what about the times they say no and maintain their boundaries? So, I decided to try something a little unusual at first. I made a conscious effort to express my gratitude when I saw my friends setting boundaries, even when those boundaries didn’t align with my needs or desires. It’s a small yet powerful gesture, a way of saying, “I see and appreciate your efforts to take care of yourself.” Boundaries, after all, are not barriers that isolate us from one another. They are the invisible threads that weave the fabric of our relationships, making them stronger and more resilient. When we honor and appreciate the boundaries our friends set, we are not only respecting their autonomy but also reinforcing the idea that taking care of oneself is not selfish—it’s essential. The next time a friend says no or establishes a boundary, try saying, “Thank you for respecting your boundaries.” Watch how their eyes light up, how they feel seen and acknowledged. You’ll soon realize that celebrating their ability to say no is a way of supporting them in taking care of their own well-being. In my journey to recover from people-pleasing, I have learned that setting boundaries is an act of self-love, and appreciating the boundaries of others is an act of friendship and empathy. So, let’s celebrate the moments when our friends say no, because by doing so, they are not only honoring themselves but also making our relationships stronger and more meaningful.

My Seven Years as a Doula

In the realm of life-altering experiences, nothing quite comparesin my life to the profound impact of becoming a birth and postpartum doula, working closely with hundreds of families over the past seven years. It’s a journey that has not only shaped my professional path but also transformed me as a human being and a therapist. As I reflect on my time as a birth and postpartum doula, I can’t help but feel a deep sense of honor and gratitude for the privilege of being intimately connected with birthing people and their families during one of the most transformative moments of their lives.

When I first embarked on this journey, I had no idea how it would affect me. My role as a birth and postpartum doula was not just about providing physical and emotional support during labor and birth, but it extended to the critical weeks and months that followed. It was about becoming a trusted companion on the incredible journey of childbirth and the delicate postpartum period. I witnessed the raw power of the human spirit and the strength of those in labor, as well as the vulnerability and resilience of new parents in their postpartum journey. It was a privilege to be a witness as birthing individuals discovered new versions of themselves as parents, as partners, and as human beings.

One of the most valuable lessons I learned during my time as a birth and postpartum doula was the importance of holding space for people as they navigated the challenges and joys of childbirth and the new reality once they came home. In this role, I became adept at providing emotional support, creating a safe environment for expression, and empowering individuals to make informed decisions about their birthing experiences and postpartum care. This skillset, honed in the labor room and in homes, has proven invaluable in my work as a therapist, where I continue to help individuals explore their feelings, process trauma, and find their own path toward healing and growth.

Becoming a birth and postpartum doula also deepened my understanding of the interconnectedness of family systems. I saw firsthand how the dynamics within a family could profoundly impact the birthing experience and the postpartumtime. The support of partners, the involvement of extended family, single parenthood and the unique stories and histories of each family all played a role in shaping these pivotal moments. This understanding has enriched my work as a therapist, allowing me to approach family dynamics with greater sensitivity and insight.

As a doula I witnessed the resilience of the human spirit. I saw individuals face fear, uncertainty, and pain with unwavering determination. I saw them tap into inner reservoirs of strength they never knew existed. These experiences of triumph over adversity continue to inspire me in my work as a therapist, reminding me of the incredible potential for growth and healing that resides within each of us.I have transitioned into a “retired doula” with a heart full of respect and appreciation for the vital work that doulas do in both the birthing room and the postpartum space. They are the front line of defense when it comes to protecting the mental health and emotional well-being of the families they work with.

This chapter in my life as a doula ultimately led me to discover my passion for working in perinatal mental health. The experiences, the connections, and the lessons learned during those seven years have shaped my career and my sense of purpose. I am forever grateful for the privilege of being a doulaand for the opportunity to contribute to the mental health and well-being of the families I had the honor of serving.