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Psychology practice today, Plaza españa 2, entresuelo 1, Palma de Mallorca (2025)

24/10/2025

🧠✨ Ready to boost your confidence? Let’s dive into three fun and effective steps to unleash your inner powerhouse! 🚀💪

Step 1: Take Action! 🏃‍♀️💨
Did you know that your brain craves evidence? That means the more you actually DO something, the more confident you’ll feel! So, stop just dreaming about it and talking about it start making those moves! Whether it’s public speaking, trying a new hobby, or simply speaking up in a meeting—action is the secret sauce!

Step 2: Embrace the Awkwardness! 😅🤗
Confidence doesn’t magically appear overnight—it's a journey, not a destination! Be ready to feel a little vulnerable at first. Think of it as your confidence training camp! Trust that each wobbly step is a stepping stone toward feeling more self-assured.

Step 3: Repeat, Repeat, Repeat! 🔄🌀
Your brain learns through repetition, and guess what? Avoiding challenges only feeds anxiety! So, face those fears head-on and practice your new skills as often as you can. The more you do it, the more confident you’ll feel—it’s like building a confidence muscle!

Now go on, fabulous! Confidence is waiting for you to take that first step! 🌟💖

24/10/2025

🌟 Boundaries 101: Are You Playing It Right? 🌟

Do you think you have good boundaries? 🤔 If the following three things aren't true for you, it's time to reevaluate!

✨ Myth Alert! Most people think boundaries are all about saying “no.” But here's the truth: real boundaries are more about YOU taking care of YOURself, not about changing someone else. Let's break it down with some fun examples!

1️⃣ Not a Boundary: “You need to stop raising your voice.”
Actual Boundary: “If the conversation gets any louder, I'm going to step out and return once we've both calmed down.” 🌬️
Remember, waiting for them to change so you feel safe? That’s a wish, not a boundary!

2️⃣ Not a Boundary: “If you don’t text me back, I’m blocking you.”
Actual Boundary: “When I don’t hear from you after a tough conversation, I spiral. So, I’m going to take some space to calm my nervous system before I reach out again.” 🧘‍♀️
Boundaries protect you, they don’t punish!

3️⃣ Not a Boundary: “I’m done; I can’t do this anymore!”
Actual Boundary: “I love you, but I've been tolerating things that leave me feeling resentful. I’m going to start doing things differently so I can stay in this relationship with more integrity.” 💖
Healthy boundaries are agreements you make with yourself, not dramatic declarations!

So, are your boundaries protecting you or just a wish list? Let's set some healthy boundaries and thrive! 💪✨

# Psychology

24/10/2025

🌟 Let’s Talk About Listening in Relationships! 🌟

Ever felt like your partner just doesn’t listen? 🤔 It’s a common concern, but let’s take a moment to explore what’s really going on.

When we say, “You never listen,” what we often mean is, “I’ve tried to express something important, and it just didn’t land.” 🙁 Totally fair! But here’s the twist: I might ask, what did you say? How did you say it?

Often, in those heated moments, we might articulate our feelings as complaints or frustrations, fueled by our own discomfort or hurt. 😤 When we’re triggered, it’s easier to come in hot with statements like, “You always do this!” or “You don’t even care!” But guess what? This language often feels like an attack to your partner, and people naturally defend themselves, even if they know they’ve done something wrong. 🛡️

The truth? Most can’t really hear you when they feel blamed. So, how can we change the narrative? Instead of saying, “You never check in with me,” try, “I feel closer to you when we exchange little check-ins throughout the day. Can we make that happen?” 💬 Or instead of, “You’re always on your phone,” consider, “I really miss you when you’re distracted. Can we try a phone-free zone for 30 minutes?” 📵

And when you realize your delivery was a bit too hot, don’t hesitate to say, “That didn’t come out how I meant it. Can I try that again?” It’s all about creating a space where both you and your partner can be heard. 🥰

Remember, it’s not just about whether someone listens; it’s about how we communicate those needs! So, let’s turn down the blame and tune into connection! ❤️✨

ListenToUnderstand

24/10/2025

Effective Strategies for Navigating Conflict with Narcissistic Behaviors

In relationships where narcissistic tendencies are present, clear and assertive communication is paramount for fostering a healthier interaction. Here are some effective strategies to address narcissistic behaviors:

Responding to Invalidation
Narcissistic :"It wasn't that big of a deal."
Your Response: "While it may not feel significant to you, it holds importance for me. For a healthy relationship, it’s crucial that my feelings are recognized and validated."

Addressing Blame Shifting
Narcissistic: "You made me yell at you. You pushed me too far."
Your Response: "Your emotional reactions are ultimately your responsibility. I am willing to discuss this further, provided we can maintain a calm dialogue."

Counteracting Gaslighting
Narcissistic:"That's not what happened. You remember it wrong."
Your Response: "The way I recall events is valid for me. I prefer not to engage in disputing our realities; instead, I wish to focus on how I experienced the situation."

Responding to Character Attacks
Narcissistic: "You're so sensitive. No one else would put up with you."
Your Response: "Character attacks are not conducive to constructive communication. If this continues, I will need to exit the conversation for my own well-being."

Addressing Victim Mentality
Narcissistic:"You’re always attacking me. You're trying to make me the bad guy."
Your Response: "My intention is not to attack you, but to communicate how your actions affect me. If you cannot engage without deflecting blame, I will have to pause this conversation."

Reacting to Insincere Apologies
Narcissistic: "I will change,happy
Your Response: "What I seek is not merely verbal assurances but authentic behavioral change. True transformation requires consistency over time, not promises made during conflict."

Addressing Threats of Abandonment
Narcissistic:Maybe we should just split up if I'm such a terrible partner
Your Response: "I am not threatening the relationship; rather, I am advocating for a partnership ground in mutual respect. If that is not your intention, we need to discuss our options calmly.

18/10/2025

💔 The Effort Mismatch.

Are you and your partner caught in a cycle where one of you is tirelessly initiating deep conversations while the other just wants to chill and enjoy the moment?

This isn't dysfunction; it’s what we call an effort mismatch!

This pattern reflects differing needs for growth versus stability.

Understanding the Polarity: Change vs. Acceptance

one partner—the Change Partner—is listening to podcasts, bookmarking relationship reels, and pushing for couple's therapy. They're driven by a need for insight and forward movement.

The other—the Accept Partner—says, "We're good! Why are we always discussing problems?" and holds down the fort, prioritizing the comfort of the status quo.

This dynamic, while rooted in valid individual needs, can quickly become polarizing.

The Change Partner starts to feel isolated and alone in their efforts—gasping for movement.

The Accept Partner begins to feel criticized and judged just for their inherent pace—gasping for space.

When we're not careful, the Change Partner's desire for connection through intensity clashes with the Accept Partner's desire for connection through ease, leading to a deep sense of relational insecurity for both.

The resolution lies not in changing the person, but in shifting the dynamic. This requires specific, intentional work from both partners.
For the Change Partner:The work is to practice radical acceptance to genuinely appreciate the safety and stability the Accept Partner provides without mistaking it for stagnation. Your task is to modulate your push for growth, allowing your partner the space to step forward on their own accord.

For the Accept Partner: The work is to practice intentional initiative. You must step into the difficult emotional terrain before you are "dragged." Ask open-ended questions, seek out the hard conversations, and demonstrate that you are a willing participant in the relationship's emotional labor.

When you move from judgment "You're unmotivated!" to curiosity"What does my partner's need for stabilit tell me ? this mismatch stops being a source of conflict becomes a powerful opportunity for authentic, balanced relational growth.

18/10/2025

🌟 Navigating the Dual Nature of Emotional Intelligence 🌟

High emotional intelligence (EQ) can be a remarkable strength, allowing us to connect deeply with others. However, it also comes with a shadow side. 🎭

When you're highly attuned to the emotions of those around you, it’s easy to soak up their feelings before you even recognize your own. 🧽 Imagine walking into a room and instantly feeling the tension, only to spend the rest of the day carrying that emotional weight. This diffusion of responsibility can lead to a pattern of people-pleasing: apologizing for things you didn't do, soothing others even when it hurts you, all because you can see their perspective too clearly.

Constantly monitoring and regulating the emotions of others can leave you feeling emotionally drained 🧽 and detached from yourself. It’s like being on emotional jet lag, tuned into the frequency of everyone else but disconnected from your own needs.

💖 But here's the truth: while EQ is undoubtedly a strength, it’s crucial to establish good boundaries. 🧽 Empathy shouldn't cost you your self-awareness. You can understand and support others without absorbing their emotions.

Remember: you are not broken, just saturated. 🧽 It's time to dry out and reconnect with your true self. Embrace your emotional intelligence, but also prioritize your own emotional well-being. You're worthy of that space. 🌈✨

EmotionalIntelligence # SelfAwareness # MentalHealth Boundaries

18/10/2025

Processing Guilt in a Healthy Way 🧠

Guilt is a powerful,self-generated signal it arises when our actions conflict with our personal values. Crucially, no one can make you feel guilty; it is an internal emotional process you choose to engage with.The goal is to work through this emotion, not to use as self-punish,shifts guilt from shame into positive behaviour.

Here is a path to move through feelings of guilt.

1. Acknowledge and Analyze, Don't Avoid
The first step isn't to silence the feeling, but to listen to it. Ask yourself: "What specific action or inaction am I feeling guilty about?" Avoid broad self-criticism ("I'm a bad person"). Instead, focus on the behavior ("I regret how I spoke to my friend"). This shift from identity to behavior is crucial for change. 🌱

2. Separate Guilt from Shame ⚖️
This is a vital distinction:
Guilt says, "I did something bad." (Focus on action, reparable) ✅ Shame says, "I am bad." (Focus on self, paralytic) 🚫
Your goal is to stay in the space of guilt, which allows for accountability and action, rather than slipping into shame, which leads to isolation and inaction.

3. Take Reparative Action (When Possible) 🛠️
If the situation can be repaired, take concrete steps. This might involve:
Apologizing sincerely, focusing on the impact of your actions, not your intentions. 🗣️
Making amends (e.g., replacing a lost item, helping someone you hurt). 🤝
Changing the behavior for the future. 🚀
When direct repair isn't possible (e.g., if the person is unavailable or the event is in the past), the reparative action becomes self-focused: committing to living by your values moving forward.

4. Practice Self-Compassion ❤️‍🩹
Remember that human beings are imperfect. Guilt is evidence that you care. Treat yourself with the same kindness and understanding you would offer a close friend. You wouldn't expect them to be perfect; extend that grace to yourself. This isn't letting yourself off the hook; it's providing the emotional resource needed to actually do the work of growth. 🤗

Healthy guilt is a compass for moral action. Unhealthy guilt is a weight that keeps you stuck. Use the feeling as a data point, not a judgment sentence.

18/10/2025

🌿✨ Rebuilding trust through empathy and accountability is a vital part of healing. When we acknowledge the pain of our loved ones, we create a space where understanding can flourish. 💙

It’s crucial to recognize that phrases like “that wasn’t my intention” can often come across as dismissive. They shift the focus away from the person who is hurting and place it back on our own feelings of discomfort. When someone expresses pain, what they truly need is to be heard and validated.

Instead of deflecting, we should start with the impact: “I see that my words landed really hard. I understand that this hurt you, and I want to take responsibility for that.” By prioritizing care and accountability, we open the door to healing.

Remember, it’s not about defending our intentions; it’s about understanding the pain caused. Before seeking reassurance for ourselves, we must first attend to the hurt of those we care about.

Next time you find yourself reaching for “that wasn’t my intention,” pause and reflect: “Am I trying to make this right for them, or am I seeking comfort for myself?” Let’s strive to respond with empathy. 💜💫

Empathy

14/10/2025

🧠 Your Emotions Are Messages, Not Bosses! 🛑

Ever feel so angry you want to smash something? 😩 That's okay! We don't avoid our emotions, we learn how to respond to their messages in a healthy way. Emotions aren't random—they're just information! Think of your emotions like a complex dashboard.
Here's a quick guide to what your feelings are really saying (and a healthy strategy for each!)

🌋 Anger: The Surface Volcano
What it is: Big, loud, and outward! But underneath, anger is often sitting on top of sadness or fear.
Strategy: Pause before reacting and get curious about what's behind it.

🚨 Fear & Anxiety: Your Danger Radar
What it is: Your brain's radar looking for danger (sometimes a real threat, sometimes a false alarm!).
Strategy: Name it to Tame it. Say, "I feel anxious," then ask yourself, "Am I truly in danger right now?"

🌧️ Sadness & Loneliness: A Call for Care
What it is: Sadness shows something you valued was lost, grieved, or disappointed. Loneliness is its cousin, a hunger for connection.
Strategy: Let It Out or Reach Out. Cry, journal, or take one small step toward connection.

⚖️ Guilt & Shame: The Internal Critique
What it is: Guilt says, "I've done something wrong." Shame says, "I am something wrong." (Huge difference!)
Strategy:
* Turn guilt into repair: "What can I do now?"
* Soften shame: Share it with a safe person who can remind you that you are still worthy.

✨ Joy: Your Brain's Neon Sign
What it is: Your brain highlighting what feels good, saying "Do more of this!"
Strategy: Savor it! Take 10 seconds to really soak it all in so it sticks as a lasting memory.

💚 Envy: Your Secret Wishlist
What it is: Your brain pointing out something you desire in your own life.
Strategy: Use it as information. What does their success show you that you want to build or achieve?

⛰️ Overwhelmed: Too Much, Too Fast
What it is: A feeling of too many demands hitting you at once.
Strategy: Stop and Shrink the Mountain. Pick the very next one step you can take.

You do not need to smash anything! 😜 Sometimes you just need to understand the message, pour a hot drink, and take a breath.

14/10/2025

🧠 Stop Mid-Sparkle: The "Glitter Brain" Secret ✨
Ever felt like your brain is a glitter stick? 🤯 One minute, everything's settled—your thoughts are clear, you feel capable.

Then, life shakes you up—a stressful call, a confrontation, maybe even some passive-aggressive texts. Suddenly, your brain looks like this 👇

💫 Glitter Brain: When all your thoughts and feelings are spinning around chaotically, and clear thinking is completely out the window.

The Psychologist's Secret 🤫
Here's the clinical truth: You cannot effectively solve problems when you are "mid-sparkle." 🛑
Your brain is literally too agitated for rational thought. Trying to stop the swirling of thoughts and feelings in that moment is futile and often leads to shutting down or making the situation worse.

That's why emotional regulation is so critical. It’s not about stopping the feelings; it's about giving them space to settle.

🛠️ Your Glitter Brain Tool Kit
When your inner glitter stick gets violently shaken, it's essential to pause and wait for the "glitter" to settle down. Use this simple sequence:

* Name It: Say out loud (or in your head), "My brain is swirling."
* Breathe: Take a deep, slow breath. 🌬️
* Ground Yourself: Name three things you can currently see in your environment. 👀 (This pulls you out of your chaotic internal world).
* Wait: Wait a full 5 minute's ⏱️
* Then Act: Only then should you consider responding or making a decision.

Your brain might be full of chaotic glitter right now, but you are not helpless. You have the tools to wait for the sparkle to settle. ✨

What helps you settle your "glitter brain"? Share your favorite coping strategy below! 👇

Psychology practice today

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