Natasha Trujillo, Ph.D.

02/26/2026

At the beginning of the year, people make resolutions with the best intentions, and by February, most are.... over it.

Not because they don’t care.
Not because they aren’t “disciplined”.

But because most resolutions are built on an unrealistic expectations and mindsets rooted in things that prevent sustainable habits from being formed and maintained. For example, the huge push in January sends the message that motivation should be constant and progress should be linear. Sustainable performance doesn’t come from forcing yourself to be perfect and dedicating every waking second to your goal. It comes from understanding how habits actually form and how mindset shapes what you do when life interrupts your plans.

This year try asking, “What habits are currently working for me and how can I make them better?” AND “What habits are preventing me from my goals and how do I break those down?”

That shift alone can change everything, as I genuinely belief in order to make change, we have to look at what is and is not working for us, and commit to working on the challenge from both ends - sustainably.

02/23/2026

It is eating disorders awareness week!

06/24/2025

When you transition out of sport—or any high-profile role—grief and identity loss are real. Whether it is by choice, from injury, or some other combination of decisions, it isn’t taken lightly and shifts your way of being in and approaching the world in profound ways.

It’s something we don’t seem to talk about much, but I see it all the time.

I see the immense affect it has on people and how hard it can be to navigate. You may wonder who you are now. Issues of meaning and purpose may be more at the forefront of your mind then before. You may even notice more existential questions and uncertainties, all uncomfortable realities that we must confront in the face of transition.

Having a space to talk through the challenges, what your craft gave you, what it took away, and where you go from here are all necessary reflections. Being alongside people as they unravel these layers is one of the most rewarding parts of my career.

If this resonates with you or someone you know, now may be the time to reach out and get to work. You can’t outrun the emotions that come with losing an important identity.

06/17/2025

04/10/2025

What happens when the role you’ve poured everything into… suddenly ends?

Whether it’s sport, caregiving, performing, parenting, or leading—a dominant identity can quietly become your only identity. And when it’s gone? The grief is more than emotional. It’s existential.

In this conversation on Caregiving Entrepreneurship Reimagined, I shared a story from my own family that deeply shaped my understanding of role-based grief. We talk about what happens when identity shifts—and why it’s so important to nurture all the parts of yourself, not just the one that gets the spotlight.

If you’ve ever struggled to answer “who am I now?”, this one’s for you.

🎧 Watch to the full episode: https://loom.ly/U9fNTn0
📘 Grab And She Was Never the Same Again if this resonates.
🔁 Share this with someone who needs to hear it.

04/08/2025

Ever feel like you’re doing everything right—but still carrying something heavy you can’t name?

Maybe it's grief.
Not always loud. Not always obvious. But it shows up—in your body, your relationships, your silence.
And most people don’t talk about it… especially the kind that isn’t tied to death.

And She Was Never the Same Again isn’t a how-to guide for your grief.
It’s a series of stories. Personal. Raw. Multigenerational.
It gives language to what so many of us quietly carry.
It’s not about “moving on.” It’s about finally seeing what’s been shaping you all along.

If you’ve ever lost someone, or some version of yourself—and are ready to stop pretending it didn’t change you—this book is for you.

📘 Paperback, eBook, or Audiobook: https://andshewasneverthesameagain.com/

04/04/2025

We don't just grieve death.
We also grieve change, identity changes, and the life you thought you’d have.

It’s about the losses no one prepares you for—the roles you no longer fill, the people who can’t meet you in your pain, the versions of yourself that slowly faded as life cracked you open.

For many of us, the grief didn’t start with a funeral.
It started in silence. In confusion. In the moment we looked around and realized: nothing will ever be the same.

In my content, I like to address the layered, complicated, messy nature of grief:

✨ The myth of “moving on” — and why “moving forward” is the more honest truth
✨ The loss of identity (as a parent, athlete, daughter, human being just trying to hold it together)
✨ The generational trauma we carry in our bones — even when we don’t have the full story
✨ And the unexpected freedom in letting go of old expectations (especially your own)

Grief isn’t just a chapter. It’s a thread woven through the whole story.
It doesn’t always scream—it sits in the background, whispering reminders of what was, what could’ve been, and what is now.
But here’s the thing no one says enough: you have choice in deciding how to sift through the rubble.

🤍 Follow for more mental health content!
📖 And She Was Never the Same Again is out now — link in bio https://loom.ly/eRQF_Dw

04/02/2025

✨ “You can’t have love without loss. You can’t have beauty without pain.”

During my conversation with Alyssa Arms, PT, DPT, OCS, we dove into the emotional landscape dancers and athletes often navigate behind-the-scenes grief, transition, identity shifts, and the quiet losses that happen even in moments of success.

Whether it's injury, not getting rehired, or simply the end of a season—there's often grief woven into performance.
And yet, there’s also freedom in naming it. In normalizing it. In realizing that moving through loss doesn’t have to wait for things to fall apart completely.

🎧 Listen to the full interview to hear more about how grief and performance intersect, and how we can better support dancers, athletes, and performers through it all.
https://www.youtube.com/watch?v=Q15lP-35Kz0

03/31/2025

We live in a world where achievement is often mistaken for worth. 🏆 But true self-worth isn’t about how much you accomplish—it’s about who you are.

If you’ve ever struggled with perfectionism, comparison, or feeling “not enough,” you’re not alone.

Swipe through for ways to cultivate lasting self-worth, and read more on the blog. 🔗https://loom.ly/KKJ_jU0

03/27/2025

Change—whether it’s grief, injury, or a major life transition—has a way of shaking up our sense of self. One of the biggest challenges I see in my work isn’t just processing the change itself, but redefining who you are in the aftermath. 💭

Perfectionism, identity shifts, and grief from ANY type of loss can feel isolating, but they don’t have to be. In this Q&A, I’m sharing some of the most common struggles I see and how we can navigate them with more self-compassion and adaptability.

📖 And She Was Never the Same Again dives deep into these themes, exploring grief, identity, and transformation across generations. If you’re looking for a place to start, my free guided journaling workbook can help you process change with reflection and intention.
🔗Download it here: https://andshewasneverthesameagain.com/

03/25/2025

Who are you beyond your sport, your passion, your profession, or your primary role? 🏅💭

Athletes dedicate years (sometimes decades) to their craft, but what happens when the game ends? I recently came across a phenomenal Ted Talk by Dr. Yolanda Brooks where she breaks down the 5 Stages of Identity Transformation in Athletes, highlighting the emotional and psychological shifts that come with transitioning out of sport.
🔗 https://www.youtube.com/watch?v=yG2_ZmfH0zI&ab_channel=TEDxTalks

Exploring identity and life transitions is one of the primary responsibilities in my work. Grief and loss are all over these types of life experiences. We have to figure out how to shed who we have always been as athletes. That is scary, uncertain, and just plain difficult. Especially because all too often, identity becomes tied solely to performance, making retirement or unexpected transitions feel even more displacing. What's key to remember is that all identities shift over time, and it is our job to figure out how to adapt to the constant states of change. The challenge is learning to embrace the next chapter with honoring and memorializing what has come before. If this sounds like it is hitting close to home, reach out. Don't make an already isolating experience even more lonely by feeling you must go at it alone.

Let’s talk about it! How has transitioning out of sport shaped your sense of self? 👇

03/20/2025

Grief is already complex, but when trauma is part of the picture, it can feel even heavier. First, let me clarify. It is my belief that all trauma includes grief, but not all grief includes trauma. Maybe you’ve felt stuck, disconnected, or like your emotions hit in unpredictable waves. That’s not weakness—that’s your mind and body enduring the inevitable process of grief.

Healing after loss isn’t about “moving on” or following a timeline. In fact, we never truly move on from the hardest losses we take. Instead, the process is about understanding how trauma shapes grief and finding a way to carry both while figuring out how to move forward in your life. If your grief feels complicated, you’re not alone—and you don’t have to navigate it alone. Grief is as unique as our fingerprints; there are no duplicates.

Swipe through to learn why trauma can make grieving harder and what can help. And if you’re ready for support, I'm here. 💚 https://npttherapy.com/