Priyanka Kapoor Psychotherapist

Priyanka Kapoor Psychotherapist I help people deal with all sorts of emotional problems and relationship issues with Psychotherapy

06/12/2025

I don’t know how to do it” is a trap. 🚩

If you find yourself doing a task simply because it’s “easier than teaching them,” you are being played.

This is called Weaponized Incompetence.
It’s when a partner feigns confusion or lack of skill to escape responsibility, forcing you to carry the entire mental load. 🧠⚖️

How to break the cycle (Without fighting):

1️⃣ Don’t Rescue: If they do it wrong, let them fix it. If you jump in, you validate the incompetence.
2️⃣ The ‘Standard’ Talk: “I know you are capable of handling this task fully.”
3️⃣ Praise Effort, Not Excuses: Reinforce the action, not the attempt to avoid it.

A partnership is 50/50. Not one manager and one helper.

Does this sound familiar? Tell me in the comments. 👇

02/12/2025

Why am I so tired if I just slept?” 🛌📉

If you wake up exhausted, it’s because you are confusing Sleep with Rest.
Sleep resets your body. Rest resets your nervous system.

If you are emotionally drained, a nap won’t fix it. You need a specific type of rest for the specific type of depletion.

Here is your Rest Prescription (Save this for your next burnout day 📌):

1️⃣ Mental Rest:
The symptom: You can’t turn your brain off.
The fix: Take “micro-breaks” from decision-making. Write down your to-do list to get it out of your head.

2️⃣ Sensory Rest:
The symptom: Irritability, headaches.
The fix: Close your eyes for 2 minutes. Turn off the lights. Put the phone in the other room.

3️⃣ Emotional Rest:
The symptom: Trying to keep everyone else happy.
The fix: Be around people where you don’t have to “perform” or be okay.

4️⃣ Social Rest:
The symptom: Drained by talking.
The fix: Solitude. Or spending time with people who recharge you, not drain you.

5️⃣ Creative Rest:
The symptom: No motivation, feeling flat.
The fix: Look at nature, art, or beauty without trying to “produce” anything from it.

Rest is not just closing your eyes. It is opening a space for peace.

👇 Which type of rest are you craving right now? Physical, Mental, or Emotional?

30/11/2025

Does success feel safe to you, or does it feel like a target on your back? 🎯

For many children of immigrants (or high achievers), achievement wasn’t just a goal—it was a survival strategy.
You didn’t achieve to feel “proud.” You achieved to feel “safe.”

That is why when you win now, you don’t feel joy. You just feel relief that you didn’t fail.

Here is how to break the cycle of Imposter Syndrome:

1️⃣ The Proof Folder:
Create a digital folder of every compliment, positive email, and win. When your brain tells you “I’m a fraud,” open the folder. Look at the data.

2️⃣ The Reframe:
Catch yourself saying “I got lucky.”
Replace it with: “I worked for this. I prepared for this.”

3️⃣ Rest ≠ Lazy:
Productivity is not your rent payment for existing on this planet. You are allowed to rest without earning it first.

👇 Save this as a reminder: Pride is not arrogance. It is acknowledgment.Does success feel safe to you, or does it feel like a target on your back? 🎯

For many children of immigrants (or high achievers), achievement wasn’t just a goal—it was a survival strategy.
You didn’t achieve to feel “proud.” You achieved to feel “safe.”

That is why when you win now, you don’t feel joy. You just feel relief that you didn’t fail.

Here is how to break the cycle of Imposter Syndrome:

1️⃣ The Proof Folder:
Create a digital folder of every compliment, positive email, and win. When your brain tells you “I’m a fraud,” open the folder. Look at the data.

2️⃣ The Reframe:
Catch yourself saying “I got lucky.”
Replace it with: “I worked for this. I prepared for this.”

3️⃣ Rest ≠ Lazy:
Productivity is not your rent payment for existing on this planet. You are allowed to rest without earning it first.

👇 Save this as a reminder: Pride is not arrogance. It is acknowledgment.

28/11/2025

The cost of your “Yes” is often your own peace. 🕊️

When you say yes to everyone else, you are quietly abandoning yourself. This is the core of People Pleasing.

But saying “No” doesn’t have to be aggressive. It can be graceful. In therapy, we call these “Soft Boundaries.”

Here are 3 scripts to protect your energy today (Save these for later 📌):

1️⃣ The Capacity Check:
“I’d love to help, but I’m at full capacity right now.”
(Validates the relationship, but protects your time).

2️⃣ The Delay Tactic:
“Let me check my schedule and get back to you.”
(Stops the knee-jerk “yes” reaction).

3️⃣ The Soft Decline:
“That doesn’t work for me right now, but thank you for asking.”
(Firm, yet polite).

Remember: Setting a boundary isn’t rejection. It is self-respect.

👇 Which of these 3 scripts do you need to use this week? Tell me below.

25/11/2025

Does it feel like choosing your partner means betraying your parents (or vice versa)? 🏠⚡️

In family therapy, we call this a Loyalty Conflict. It’s that suffocating feeling of being the “middleman” in your own family.

You try to keep everyone happy, but you end up exhausting yourself.

Here is how to handle the “Partner vs. Parent” dynamic without losing your mind:

1️⃣ The “Private Check-In” Rule:
Never mediate an argument in front of both parties. Speak to your partner alone. Then speak to your parent alone. Validating them separately lowers the emotional temperature.

2️⃣ Use Neutral Language:
Instead of “Mom says you are being rude,” try “We are feeling overwhelmed by the schedule.” Shift from “You vs. Them” to “Us vs. The Issue.”

3️⃣ Joint Boundaries > Secret Loyalties:
A secret loyalty is when you vent to your parent about your partner behind their back. A joint boundary is when you and your partner decide together what is allowed in your home.

💡 Therapist Tip: You are not a referee. You are a partner. Prioritize the peace of your current home over the expectations of your childhood home.

👇 Which side do you struggle to set boundaries with more? The parents or the partner? Let me know.

18/11/2025

Do you second‑guess your feelings the moment they show up? You probably learned to doubt emotions when others dismissed them. But feelings are data, not drama.

Try this 30‑second self‑validation flow (save this):

Pause and breathe: 4 slow breaths.
Name it aloud: “I feel angry/sad/anxious/ashamed/lonely.”
Ask: “What is this emotion trying to tell me?” Need = boundary, rest, reassurance, connection, safety, alignment with values.
Validate yourself: “Of course I feel ___; it makes sense because ___.”
Choose one small action: send the text, take a break, set a limit, ask for a hug.
Your worth isn’t measured by how quietly you carry pain. It’s measured by how honestly you listen to yourself.

Comment “TRUST” for my 1‑page self‑validation script and emotion‑naming prompts.
Follow for weekly tools on emotional regulation, self‑compassion, and relationship communication.

14/11/2025

To the “responsible one” in the family: this is for you.
The one who never asks for help because you’re terrified of being a burden.
The one who edits your story so parents only hear the good news.
The one for whom saying “no” feels like failure.
That quiet, constant worry? It’s people‑pleasing—often a fawn response, parentified‑child pattern, perfectionism, and emotional enmeshment. It’s a performance—and it’s exhausting.

I need you to hear this: Your worth is not measured by how much you carry for them. It’s measured by how true you can be to yourself.

5 micro‑shifts to try this week (save this):

Ask for help once: “Could you handle X on Friday?”
Tell the fuller story to one safe person—no highlight reel.
Boundary script for “no”: “I can’t take that on; I’m at capacity.”
Self‑check before you say yes: “What do I want/need/feel?”
Gentle repair if guilt shows up: “I care, and I’m choosing a limit to stay well.”
Healthy love doesn’t require self‑abandonment. If home feels unsafe or controlling, prioritize safety and professional support—boundaries look different in abusive dynamics.

Comment “WORTH” for my boundary and asking‑for‑help scripts, and follow for weekly tools on relationship communication, secure attachment, and self‑worth.

12/11/2025

Fights don’t destroy relationships—silence does. Repair isn’t about who’s right; it’s about bringing safety back to both of you. Use this couples‑therapy mini‑script to turn conflict into connection.

Rupture → Repair (save this):

Regulate first: “I need 20–40 min to calm down; I’ll come back.”
Validate: “I see how that hurt you.”
Own your part (no ‘but’): “You’re right—I interrupted/raised my voice.”
Listen to understand: “What felt hardest? What did you need?”
Collaborative plan: “Next time I’ll pause and ask before responding.”
Reconnect with consent: eye contact, a hug, or a hand squeeze.
Healthy relationships aren’t conflict���free—they repair quickly and kindly. If there’s control, fear, or violence, seek professional help—repair isn’t a requirement in unsafe dynamics.

Comment “REPAIR” for my 1‑page script + prompts, and follow for weekly relationship communication tools.

Keywords: relationship communication, conflict resolution, couples therapy tools, secure attachment, emotional safety, listening to understand, repair after a fight.

07/11/2025

Scrolling and feeling like you’re falling behind? Let’s talk about it. ⬇️

As a therapist, one of the biggest sources of anxiety I see is the ‘Comparison Trap,’ especially fueled by social media. It’s time for a gentle but crucial reminder.

Your life is not a race against anyone else’s. We all have our own unique timeline, with our own unique challenges and victories.

Remember these three truths:

🌱 Your Timeline is Unique: A flower doesn’t look at the flower next to it and decide to bloom faster. It just blooms. Your journey of healing, growth, and success will happen at the pace that is right for YOU. Don’t rush your process.

🎭 Social Media is a Stage: You are comparing your full, complex, messy ‘behind-the-scenes’ footage to everyone else’s curated highlight reel. The struggles, the doubts, and the failures are almost always edited out. What you see is not the full story.

🤫 Growth is Often Silent: The most profound personal growth—building resilience, healing from the past, learning a new skill—happens beneath the surface. It’s like the roots of a tree growing strong underground long before it bears fruit. Your progress is real, even when it isn’t visible to others.

Let go of the need to keep up. The only timeline that matters is your own.

SAVE this as a reminder for days when you feel overwhelmed by comparison, and SHARE it with a friend who needs to hear this today.

What’s one small ‘invisible’ progress you’re proud of recently? Share it in the comments. Let’s celebrate our quiet victories together.

31/10/2025

For years, maybe silence was your armor. In moments of conflict or uncertainty, staying quiet was the strategy that kept you safe from judgment, arguments, or hurt. It was a brilliant defense mechanism that served you well.

But what happens when the armor never comes off? The shield that once protected you can become a cage, leading to profound loneliness and the feeling of being unseen.

Healing doesn’t mean suddenly becoming the loudest person in the room. It starts with one, small, manageable step:

Sharing a **small truth** with a **safe listener.**

A “small truth” could be: “I felt a little sad today.” or “That comment made me uncomfortable.”

A “safe listener” is someone who listens to understand, not to judge or fix.

The goal is to teach your nervous system a new lesson: that being heard doesn’t always mean being hurt. Your story is worthy of being told, and you are worthy of being heard.

What’s one small truth you wish you could share? ❤️

[Therapist Priyanka explains how silence can be a defense mechanism leading to isolation. The video shows a woman struggling to speak, a shield turning into a cage, and the healing power of sharing a small truth with a safe listener.]

29/10/2025

That tightness in your chest... the lump in your throat... the butterflies (or rocks) in your stomach...

These aren’t random. They are signals.

For too long, we’ve been taught to ignore these physical sensations or push through them. But these are the ways our nervous system communicates with us when it’s feeling overwhelmed, stressed, or unsafe. This is your body’s language.

Instead of fighting it, what if we tried listening?

Try this simple Somatic Check-In:
1️⃣ Place one hand on your heart and one on your stomach.
2️⃣ Close your eyes and take a slow, deep breath in... and a long, gentle breath out.
3️⃣ Don’t try to change anything. Just notice. Notice the movement. Notice the temperature. Notice the sensation.

You are simply saying to your body: “I hear you. I’m here with you. We’re safe.”

This small act of compassionate listening can be the first step in regulating your nervous system and calming anxiety from the inside out.

What’s one way your body signals stress to you? Share below if you feel comfortable. You’re not alone.

Address

Marine Drive
Mumbai

Opening Hours

Monday 9am - 3pm
Tuesday 9am - 3pm
Wednesday 9am - 3pm
Thursday 9am - 3pm
Friday 9am - 3pm
Saturday 9am - 3pm

Telephone

+919137588253

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