Life By Design Therapy

  Feeling unsafe as a child often stems from the subtle (and not-so-subtle) messages we receive from the people around us. Being criticized, shamed, or silenced teaches us to question our worth, suppress our emotions, and feel like we can’t take up space. If this resonates, please know this: it wasn’t your fault. The environments that shaped you may not have been safe, but the fact that you’re here, reading this, reflecting, and seeking growth. It’s a sign of your resilience. 💛 Healing from these experiences takes time, patience, and so much self-compassion. The good news? You don’t have to navigate this alone. Therapy , supportive relationships, and small steps toward reclaiming your voice can help you rewrite the story. Which of these stood out to you the most? Let me know below, I’d love to hear your thoughts. 🌱 https://www.lifebydesigntherapy.com/

  Have you ever found yourself constantly saying "yes" to others, even when it leaves you drained or unhappy? Or maybe you've struggled with putting everyone's needs before your own, just to feel seen or appreciated. If this sounds familiar, you might be unknowingly caught in the grip of people-pleasing behaviors, which is often a response to something deeper like emotional neglect. But here’s the good news, you can break free if you want to. In my blog - Why Emotional Neglect Can Lead to People Pleasing Behaviors - I dive into where people pleasing behaviors stem from, how they affect you and how to begin healing. You can find the link in my bio! https://www.lifebydesigntherapy.com/therapy-blog

  These tips are life changing if you’re on a mental health journey! Sometimes, small actions like taking a social media break, journaling your thoughts, or moving your body for fun can make a big difference in how you feel. These practices may not replace therapy, but they complement it beautifully by helping you nurture your emotional well-being between sessions. At Life By Design Therapy, we believe healing is about finding what works best for you . Whether it’s creating a safe space in therapy or discovering supportive habits like these, we’re here to guide you on your journey to mental wellness. Ready to take the next step? Reach out to learn how therapy can fit into your life and work alongside the tools you’re already using to care for yourself. 📅 Book a consultation today through the link in our bio! https://www.lifebydesigntherapy.com/therapy-phone-consultation

  Did you know your childhood could still be influencing your relationships and self-perception today? Growing up with emotionally unavailable parents can leave invisible marks that show up in subtle but powerful ways in adulthood. These traits aren’t flaws, they’re actually adaptations that helped you survive. Swipe through to uncover 5 Hidden Traits of Those Who Grew Up with Emotionally Unavailable Parents and learn how they might be shaping your experiences. If you would like to learn more, check out my blog - How Growing Up with Emotionally Unavailable Parents Still Affects You And How to Heal. You can find the link to read in my bio! https://www.lifebydesigntherapy.com/blog/10-signs-you-grew-up-with-emotionally-unavailable-parents-amp-how-to-start-healing

  Do you ever feel like you’re carrying so much but don’t know how to let it out? Processing and expressing emotions can feel challenging, especially if you were never taught how. There are healthy ways to work through your feelings, and you don’t have to do it all alone. Here are 6 ways to start: 📝 Try Journaling : Writing down your thoughts and feelings can help you organize them and process what’s happening inside. No need to overthink it, just let the words flow. 🗣️ Talk with Someone : Sharing your feelings with a trusted friend, family member, or therapist can help you feel seen and understood. You don’t have to carry everything alone. 🎨 Find Creative Outlets : Expressing yourself through art, music, or any creative activity allows you to process emotions in a non-verbal, freeing way. 🎶 Listen to Music : Music has the power to mirror our emotions. Whether it’s calming tunes or an upbeat playlist, it can help you connect with your feelings and shift your mood. 🧘🏽‍♀️ Pract...

  Have you ever felt invisible, like your feelings didn’t matter? 💔 Having emotionally unavailable parents or partners often goes unnoticed and it can leave lasting scars on how we see ourselves and connect with others. Swipe through to learn: ✨ What emotional neglect is ✨ How it can show up in your life ✨ The impact it has on your self-worth ✨ And the good news, healing is possible You deserve to be seen, heard, and valued. If you would like to know more about emotional neglect and how it affects you, check out my blog - How Growing Up with Emotionally Unavailable Parents Still Affects You And How to Heal. You can find the link to read in my bio! https://www.lifebydesigntherapy.com/therapy-blog

  🛑 Do you find yourself pushing people away even when you want them close? 🛑 Fear of abandonment can show up in ways you might not even realize, often keeping you in a cycle of worry and self-protection. Here’s what it might look like: Needing constant reassurance: You frequently seek validation from loved ones, fearing they might leave if you’re not “good enough” or if things feel uncertain. Struggling to trust, even when it’s earned: Even with safe and reliable people, you find it hard to let your guard down. You might assume they’ll eventually let you down or leave. Feeling panicked over small changes: A delayed text, a different tone, or a canceled plan can feel like rejection, triggering intense anxiety or overthinking. Sabotaging relationships: You might test people’s loyalty or push them away, believing it’s better to end things on your terms than risk being abandoned. Here’s the truth, these behaviors don’t make you unworthy of love, they’re survival strategies your...

  Life can be full of highs and lows, and sometimes, it can feel like your body is carrying the weight of it all. Rachel is here to remind you that you don’t have to navigate this alone, and your body holds the key to healing. Rachel has a deep passion for supporting young adults and students who are feeling disconnected, overwhelmed, or out of touch with themselves. Through a somatic approach, she creates a space where you can reconnect with your body, process stored emotions, and build tools to feel more grounded and resilient. With warmth and compassion, Rachel helps you tune into your body’s signals, explore your challenges with curiosity, and uncover your inner strength. Whether you’re working through anxiety, self-doubt, or life transitions, Rachel will meet you where you are, emotionally and physically, and walk with you toward growth, healing, and self-discovery. Rachel is offering online and in-person sessions at our Berkeley office, just down the street from UC Berkeley!...

  Is it just the winter blues, or could it be something more? If winter is leaving you feeling drained, unmotivated, or unusually low, you might be experiencing Seasonal Affective Disorder (SAD). It’s more than just “winter blues”—it’s a form of depression triggered by seasonal changes. ✨ Signs of SAD to Watch For: Low mood or persistent sadness that’s hard to shake. Loss of interest in things you enjoy, even your favorite winter activities. Changes in sleep patterns, like oversleeping or struggling to wake up. Low energy or fatigue that doesn’t improve with rest. Cravings for carbs and significant weight changes. Difficulty focusing or staying motivated. Feeling isolated or withdrawn from friends and loved ones. ✨ What Can Help? Try light therapy to mimic natural sunlight. Move your body daily, even with gentle activity. Stick to a consistent sleep schedule. Talk to a trusted friend, counselor, or doctor about how you’re feeling. SAD can feel isolating, but you’re not alo...

  🙄 How To Communicate Your Anxiety So People Will Understand🙄  Have you ever experienced challenges when it comes to communicating your anxiety to others?  While difficult at times, communicating about your anxiety to others can have numerous benefits. Firstly, sharing your feelings helps you receive emotional support and reassurance, reminding you that you're not alone and that caring individuals are there for you. Expressing your anxiety also validates your emotions, easing self-judgment and providing comfort. 💝Are you in California and Interested in Starting Therapy? Schedule A Free Therapy Phone Consultation ➡️  https://www.lifebydesigntherapy.com/youtube

  Did you know you can be kind and compassionate without sacrificing your boundaries? 🚨 If you’re a “people pleaser,” this might surprise you! 🚨 It can be tough, especially if people-pleasing behaviors started as a way to cope with emotionally unavailable parents. Living with emotionally unavailable parents might have looked like: 👉🏽 Inconsistent behavior and high expectations. 👉🏽 Only being praised when you were compliant or “easy.” 👉🏽 Learning that love was something you had to earn through actions. 👉🏽 Feeling like you had to keep the peace or avoid being a burden. 👉🏽 Receiving attention only when you achieve something impressive. The truth? You don’t have to live this way anymore. You are worthy of love and validation exactly as you are. 💕 Ready to explore the roots of people-pleasing and how to break free? Click the link in my bio to read the latest blog: Why Emotional Neglect Can Lead to People Pleasing Behaviors. https://www.lifebydesigntherapy.com/holistic-...

  Do you ever feel like your worth is tied to keeping others happy or meeting their expectations? If you’ve ever found yourself putting others’ needs ahead of your own, sometimes to your own detriment, you’re not alone. People-pleasing often takes root in childhood, especially when love, attention, or approval were conditional. ✨ You might be a people pleaser if: You were only shown attention when you achieved something: You may have learned that success or accomplishments were the only way to feel seen or valued. You were praised only when you were compliant and did what you were told: Instead of being encouraged to express your needs or opinions, you might have felt like you had to follow the rules to earn approval. You felt responsible for keeping your parent in a good mood: When you grow up feeling like it’s your job to manage someone else’s emotions, you learn to suppress your own to avoid conflict. You were taught that you needed to “do something for others” to be loved an...

  Have you ever felt like you’re carrying invisible baggage from your childhood like patterns, feelings, or struggles you can’t quite explain? Maybe you’ve even caught yourself wondering, “Why do I struggle to feel seen or heard in my relationships?” Or “Why do I struggle to ask for help or trust others?” If these thoughts resonate, you’re not alone. In my latest blog I discuss signs of growing up with emotionally unavailable parents, how that may be affecting your life, and how to heal. You can find the link to read in my bio! https://www.lifebydesigntherapy.com/blog/10-signs-you-grew-up-with-emotionally-unavailable-parents-amp-how-to-start-healing

  Ever feel like the stress at work is too much, but you don’t have time to step away? Workplace stress can sneak up on you, leaving you overwhelmed and unfocused. But I have a secret for you! Even a few moments of calm can make a huge difference in your stress levels. ✨ Here’s Why Taking a Pause Matters: Grounding yourself throughout the day isn’t just nice, it’s essential for balancing your mental and emotional wellbeing. It can help you: Clear your mind and reduce overwhelm. Stay productive without burning out. Handle challenges with more ease and calm. 💡 That’s why I created this free guide: 20 Calming Desk Activities. It’s packed with quick, practical ways to reset your mind and body right at your desk. ✨ Ready to feel more centered? Download it now in the link in our bio and take your first step toward calmer, more focused workdays. You’ve got this. 🌟 https://www.lifebydesigntherapy.com/

  Does winter ever feel like it’s weighing on your body as much as your mind; tense muscles, low energy, or a constant sense of heaviness? Seasonal depression (SAD) isn’t just about feeling low; it’s a full-body experience. Your body can carry the weight of emotions, and reflecting somatically, by paying attention to your physical sensations, can help you find relief. ✨ Why Reflect Somatically? When you’re stuck in the heaviness of SAD, tuning into your body can: Increase Awareness: Notice how stress or sadness is showing up physically (like a tight jaw or slumped posture). Encourage Release: Gentle movement or rest can help release stored tension. Ground You in the Present: Connecting with your body pulls you out of your mind’s spiral and into the here and now. ✨ How to Get Started 1️⃣ Pause and Check In: Take a moment to notice your breath. Is it shallow or deep? How does your body feel? 2️⃣ Try Gentle Movement: Stretch, take a short walk, or practice yoga to release tensio...