Lucia Gallegos, Psychotherapy and Counselling

09/16/2025

I’m reading Revolución de la menstruación by Xusa Sanz 🌙✨
and it has me reflecting on all the times we were taught to see the cycle as a nuisance instead of a compass.

📖 This book is not just information—it’s a reminder that our body is not the enemy, but a map of energy, creativity, and rest.

In therapy, I often invite women to notice the shifts in their cycle.
Why? Because our mental health, mood, and even self-esteem can look very different depending on the phase we’re in. Awareness is power—when you know your cycle, you can understand your emotions with compassion instead of judgment.

It makes me wonder…
how many of us have apologized for being tired, sensitive, or in pain, when in reality our body was screaming “listen to me”?

Maybe the real revolution isn’t only about reading about menstruation, but about living it without guilt.

🌺 Would you dare to see your cycle as power, not as a problem?

09/13/2025

Last week we kicked off the Mexicana Business Alliance Mentorship Program in Toronto.

Ten brilliant Mexican women. Powerful mentors. Stories of resilience, ambition, and starting over—sometimes with fear, sometimes with fire.

We laughed (a lot), we got real about the “fails” of being a professional immigrant in Canada, and we dared to say out loud the dreams we usually keep quiet.

Here’s the truth: belonging doesn’t come from fitting in—it comes from building spaces that fit us.

This workshop was proof of that. Mentors and mentees didn’t just connect—they saw each other. They named their struggles, claimed their strengths, and made commitments to themselves and each other.

And yes, it was messy, emotional, inspiring—exactly what it looks like when women stop shrinking and start expanding. 🌱🔥

To all the women who showed up: thank you for bringing your courage and your corazón. This is just the beginning.

10/02/2024

🛏️💤😴 Relatable?! Struggling with insomnia?! 
Here are a few easy questions to ask yourself when it comes to insomnia.

1. What is my bedtime routine? Do you have one? 
If not, try creating one that involves time to unwind with relaxing activities like reading, listening to soft music, or meditating.

2. Have I moved my body today? 
Moving your body throughout the day can promote better sleep. That being said, it’s best to avoid intense exercise closer to your bedtime as it can raise your heartbeat and make it harder to fall asleep.

3. How am I managing my stress? 
Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness to calm your mind before bed.

4. How long have I been struggling to sleep? 
If you have been experiencing insomnia for more than a few days, it may be a good idea to talk to a doctor, therapist or sleep specialist to determine if there may be any other reasons you may be struggling with your sleep routine.
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07/10/2024

Did anyone else feel like “Anxiety” was wildly relatable in ?

If you’ve seen the movie, you likely know that Anxiety was portrayed in a very impactful way.
Not only did they show how anxiety can show up in our every day, but they also showed what happens when we allow our anxiety to take over and completely disrupt our lives.

Although anxiety seems to affect so many of us to varying degrees, it can be most concerning when we give it the power to control our thoughts and decisions. This is why it is so important to be equipped with the tools and practices to cope and work through your anxiety instead of letting it lead. Letting it lead may result in moments like when Riley was having her panic attack during the hockey game and she knew she needed to find her footing again. You could tell at that moment that Riley knew she needed to start breathing. This is tool #1. Breathing. Tool #2 was affirmations. She also began affirming the facts. Encouraging herself.
“You can do this!”
“I’m a good person!”
“I’m brave!”
It’s an amazing movie overall but it’s truthfully worth the watch even just for this moment. Overall, it’s a great example of how to ground yourself in moments of panic, and I think it will be a really helpful visual for people to watch and understand.

We’ll be talking more about anxiety this month, so I look forward to discussions with you in the comments below! Let me know! Have you seen it yet? What were your thoughts?
Any questions about anxiety overall? 👇🏼👇🏼

06/28/2024

Have you ever felt like you’re always the one giving more in your relationships and it never seems to be reciprocated in the same way?

Unfortunately, the answer to this question might not be so simple.
Asking yourself this question means addressing some of your core fears and desires in relationships which won’t always come easily. That said, if feelings of resentment towards relationships are growing because you feel you’re giving too much, it may be time to address them.

Whether it’s a:
• need for approval that leads to seeking validation
• fear of rejection that leads to avoiding disconnection 
• low self-esteem
• self-worth issues 
• codependency
• conflict avoidance
• lack of boundaries.....& the list goes on.

These feelings tend to have a starting point or pattern that’s been taught or learned throughout your life. It’s worth asking yourself the question WHY do I fear these things? Why do I struggle in these areas?

You are deserving of healthy relationships that allow you to be seen and heard for exactly who you are. Not because you are constantly giving more of yourself mentally, emotionally or even financially than you can afford to offer.

If you’re ready to start discovering more about yourself and the way you show up in relationships, send me a DM and let’s see how I can help! ❤️

06/25/2024

Have you ever considered if your childhood impacts the ways you self-sabotage yourself now? Well, it’s true. Self-sabotage and its roots in childhood can be deeply intertwined.

How?

Well, consider this. If your parents or caregivers were overly critical or had unrealistic expectations, as a child you have likely internalized those negative messages, believing you are never good enough.

The fact is, when love and approval are conditional on achievements or behaviour, children learn to equate their self-worth with success.

So how would this show up in our lives now?
Emotional Neglect: If you lacked emotional support as a child, you might have developed low self-esteem and self-worth.

Self-Doubt: Without validation and encouragement, you might doubt your abilities and resort to self-sabotage to cope with your insecurities.

These are the things that can stop you reaching for opportunities, speaking up in important conversations or never believing that what you bring to the table is good enough.

Are you aware of the different ways that you self-sabotage? What ways have you learned to boost your self-esteem and self-worth?

01/29/2024

Have you noticed how, during the winter, you can experience:

▶ Low energy.
▶ Difficulty concentrating.
▶ Changes in sleep patterns.
▶ Changes in appetite.
▶ Changes in mood:
▶ Loss of interest in activities.

Before moving to Canada from Mexico, I used to avoid the sun, even wishing for cloudy days. Most of my family and friends back there still feel the same; winters are always sunny at home.

Here in Canada, the story is different, and my body and mind constantly remind me of how the lack of sunlight affects my mood, thoughts, and energy levels.

😒 The culprit? ➡️ Seasonal Affective Disorder: a type of depression that occurs when exposure to natural sunlight decreases. I write more about this in this article.

If you feel the same, here are some tips that will help you overcome those cloudy moments and take care of your mental health during these months:

✅ Light up your space: When the sun is shy, bring light indoors! Open curtains, turn on bright lights, and surround yourself with a warm and cozy atmosphere. Light has a powerful impact on our mood.

✅ Move your body: Physical activity is a natural mood booster! Take a walk or simply dance.

✅ Nourish your body: Include fruits, vegetables, and whole grains in your meals to give your body the nutrients it needs.

✅ Hydrate and stay warm: Drink hot tea, snuggle up with a blanket, and make sure to drink enough water to keep your body and mind in top shape.

✅ Create a cozy sanctuary: Transform your space into a haven of comfort. Surround yourself with things that bring you joy, whether it's your favorite book, scented candles, or soft blankets.

✅ Connect with loved ones: Reach out to friends or family to catch up virtually.

How does the lack of sunny days affect your mood?

You can find more information about Seasonal Affective Disorder here:

Feeling down this winter? Discover how SAD impacts women's mental health and explore supportive ways to improve your wellbeing.

12/29/2023

In my case, I had to make a phone call with someone very close. It was about a complex, difficult, and painful topic. It was stepping out of my comfort zone. 😰

I hesitated a lot. Every time I thought about the issue, my hands would sweat, gastritis would flare up, and I felt filled with guilt and anger. 😓💔

It was going to be a tough conversation with someone I love and value, but I knew I had to set a boundary. Not in a yelling tone, but in a firm tone. Expressing to the other person the important boundaries for me. 🗣️🚧

I feared they might remove me from their contacts or see me as the villain of the story. I bathed in anguish and guilt, but the day I decided to make the call, I heard a "hello" on the other end of the line, and expressing my feelings, that's when I realized what it feels like to overcome fear; to confront it in an unfamiliar zone. 📞❤️

At the beginning of the call, my voice trembled; I wanted to hang up, but gradually I connected with my anger that protected me, my fear that made me feel empathy, and my compassion that accompanied me. 💪❤️🤝

One of the most complex conversations I've had, but I did it not for the other person but for the LOVE I have for myself. 🌟💖

Tell me your story in the comments. 👇💬
#2023

12/25/2023

Feel her, embrace her, pamper her; these dates are also for connecting with your little inner child.

Having hot chocolate, giving her a gift, letting her play.

Maybe your inner child has experienced difficult holidays or some unforgettable ones. However, today, how do you want it to be?

I send you a big hug, from my inner child to yours.

Merry Christmas! 🌟🎄

11/29/2023

What have you been chasing your whole life?

For many, it's joy, happiness, confidence, love, authenticity. However, when do you take a moment to recognize that all of this is already within you?

We tend to live in the future; to focus on what we don't have, or believe we don't have. We cling to destructive prophecies in order to validate our thoughts, even when they are mistaken and critical.

The thing is, even though it sounds contradictory, recognizing ourselves in our entirety can be frightening, and when fear kicks in, we want to flee. We feel scared of the unknown, so we cling to a comfort zone, even though it doesn't allow us to see from another perspective.

The beauty of awareness is that we can start to see ourselves, not so much in terms of what we lack, but of what lies within.

Look at yourself in the mirror with kindness, love, and compassion.
Everything within you is sacred.
Remember, Know Yourself, Accept Yourself, Love Yourself. 🌟🌈✨

11/20/2023

"It's as if you get stabbed with two daggers." 💔
"You feel like your world is spinning; you want to vomit and run away." 🌪️🤢🏃
"I felt like I was living a lie." 🎭

Infidelity hurts, and it hurts a lot. It gives you a sensation of being betrayed, and betrayal feels like a burning dagger in your heart. That pain, even though it can't be seen or touched, is REAL.

You might have overwhelming thoughts like:

"I'm not enough." 💔
"I'm afraid of being alone." 😨
"They're going to leave me." 😔
"It's my fault." 😞

You feel like your world is collapsing, like you're lacking air, and emotions ranging from anger to sadness to helplessness arise...

This could be the beginning of a grieving process; not necessarily the end of the relationship, but a re-evaluation of the relationship, or the reasons why you want to continue in that relationship.

10/31/2023

Having a misconception of romantic love can lead us to do or not do things in the name of love.

Let me share a story that a university professor once told me. She was in a relationship for several years with her boyfriend at the time. Her dream was to go abroad to study for a master's degree.

She worked hard to apply to the Sorbonne in Paris, but when she received acceptance into the program she was interested in, her partner gave her an ultimatum: it was either the master's degree or him. One point I want to emphasize here is that the decision is complex, but what is questionable in this story is that there was no room for negotiation. In other words, her partner wasn't open to a dialogue between them. For him, according to my professor, everything was black or white at that moment. He said, 'Paris or me.' Instead of saying, 'It would hurt if you left; let's see how we can continue or if we want to face this challenge.'

What have you sacrificed for love?"