The_Therapy_Notebook

The_Therapy_Notebook Therapist normalizing therapy, especially for BIPOC. Sharing posts on relationships, coping skills, and intersectional healing.

Sometimes nervous system overload doesn’t look like panic.It can look like exhaustion, numbness, doom-scrolling, difficu...
05/30/2026

Sometimes nervous system overload doesn’t look like panic.

It can look like exhaustion, numbness, doom-scrolling, difficulty starting small tasks, or constantly switching between over-functioning and shutdown.

Many people are carrying far more stress than their bodies were designed to hold continuously.

Support isn’t about being calm all the time.
It’s about helping your system feel safe enough to recover, reconnect, and function again.

I’ll be sharing more about:
• nervous system regulation
• burnout & overwhelm
• shutdown vs activation
• practical tools for real life

Welcome back to

I could have returned to posting sooner.But it didn’t feel right to keep talking about productivity and relationship anx...
05/27/2026

I could have returned to posting sooner.

But it didn’t feel right to keep talking about productivity and relationship anxiety, while we’re collectively witnessing genocide, injustice, and human suffering through our phones every day.

The reality is:
many of us are feeling the impact this world is having on our nervous systems, whether we consciously realize it or not.

And honestly, we’re meant to.

You are not meant to feel calm while the world is burning.

Maybe you’ve noticed:
• doom-scrolling loops
• brain fog
• emotional numbness
• irritability
• exhaustion
• dissociation
• guilt for resting
• constant overwhelm

Your nervous system isn’t broken.

But nervous system support still matters.

Supporting your nervous system does not mean turning a blind eye to what’s happening in the world.

Advocacy matters.
Community matters.
Rest matters.
Compassion matters.

So I’m officially welcoming you back to this space:

Moving forward, I’ll be sharing more about nervous system support in a way that is trauma-informed, culturally aware, compassionate, and grounded in reality.

If that resonates with you, I’m glad you’re here.

And if the state of the world has impacted your nervous system lately, leave an emoji that represents how you’ve been feeling.

Disclaimer: Instagram is not therapy.

The reality is that couples therapy is much like individual therapy in that you don't need to wait for something to go w...
12/13/2022

The reality is that couples therapy is much like individual therapy in that you don't need to wait for something to go wrong to go to therapy. No relationship is perfect and couples therapy can help you to improve communication, trust, intimacy, and a sense of connection within your dynamic.

Some benefits of couples therapy include:
• Gaining a deeper understanding for your partner and the relationship dynamic
• Having a safe space to express your concerns with an impartial person
• Learning to accept and understand your partner’s perspective
• Discovering possible root causes of contention
• Strengthening your connection and intimacy in the relationship
• Learning effective strategies for communication and regulating emotions
• Learning how to love and support your partner in a way that they need to be loved
• Restoring trust in the dynamic and learning to trust again

Share this post for anyone who might benefit from couples therapy. Let’s de-stigmatize therapy together.

Whether it's marriage, moving in, or deciding to commit, here are some topics that you can benefit from discussing with ...
12/04/2022

Whether it's marriage, moving in, or deciding to commit, here are some topics that you can benefit from discussing with your partner. The question prompts allow you to assess compatibility in each of these areas. You’ll find at minimum 7 questions for each of these topics.

Depending on race and gender, anywhere from 27%-45% of individuals will file for divorce within their lifetime. As such, majority of the topics discussed in this post are among the leading causes for divorce and separation.

Help me spread this information by sharing this post to your story. And of course, save this post to refer back to later.

As always, not each of these question prompts will be for you. Skip past the ones that aren’t, and focus on the ones that are.

Note: Instagram is not a replacement for therapy.

The items on this list are often stigmatized or frowned upon, but I believe that much of these take courage and deserve ...
11/29/2022

The items on this list are often stigmatized or frowned upon, but I believe that much of these take courage and deserve to be celebrated.

What life choices do you think deserves to be celebrated? Tell me what I missed 👇🏾.

Share this post to your story to help me de-stigmatize the items on this list.

We're social beings and forging healthy attachments can be a crucial part of living a fulfilled and meaningful life. How...
11/28/2022

We're social beings and forging healthy attachments can be a crucial part of living a fulfilled and meaningful life. However, if you've ever been in an unhealthy friendship dynamic, you know the toll it can take on your mental health. Here are some positive signs to look out for when forging connections and bonds.

Of course with any of these, it isn’t about doing it perfectly every time. It’s about making an intentional effort and doing your best to be there for your person.

Share to your story and tag your bestie! Or tag them here 👇🏾

Resentment is the emotion tied to being treated unfairly or feeling as though we are being treated unfairly. Resentment,...
11/14/2022

Resentment is the emotion tied to being treated unfairly or feeling as though we are being treated unfairly. Resentment, as with many emotions is a message. This particular message tells us there is a need that hasn’t been met.
Perhaps your partner hasn’t been doing their share or you’re upset about something and they haven’t done anything to address it. There are many causes of resentment and repairing the perceived wrong doing is possible with communication and work.

This post dives into the signs that resentment might be present in your relationship, as well as possible causes and ways to address it.

Keep in mind that human beings and relationships are incredibly unique so no post that I make will be one size fits all. I do my best to touch on main points.

If you’d like to learn more about relationships and holistic mental health, follow for more 💕

I’d be surprised if you weren’t guilty of at least one of these. The fact is we’re human and no one’s perfect. I know I’...
11/11/2022

I’d be surprised if you weren’t guilty of at least one of these. The fact is we’re human and no one’s perfect. I know I’ve done a few of these. But what’s important isn’t if you’ve done these, it’s what you choose to do going forward. An important part of our healing journey is to gain awareness of our behaviors that have a negative impact on others or behaviors that no longer serve us. The purpose of this post is to provide some clarity on just that.

As always, I ask that you practice self compassion in reading these. Act as a nonjudgemental observer and simply notice the behaviors you want to change. That is the first step. 💕

When you’re ready to make the changes, you can find the alternatives to each behavior on the corresponding slide.

Save this post to refer back to and go at your own pace. Of course you may not agree with each of these slides and you do not have to. Gravitate to the slides that are for you and feel free to ignore the ones that aren’t.

Disclaimer: In this post, ghosting does not apply to survivors of abuse or when boundaries have not been respected.

Note: Instagram is not a substitute for therapy. My posts are meant to be used as a guide and supplement to therapy. You may disagree with something I post and you are entitled to your opinion. I simply ask that you remain respectful in voicing that opinion or ignore the posts that aren’t for you because it may resonate with someone else. As always, I appreciate each of you being here 💛

Follow for more mental health content.

If you were ever in a bad place due to your mental health, grief or trauma, it’s time to stop punishing yourself for you...
11/07/2022

If you were ever in a bad place due to your mental health, grief or trauma, it’s time to stop punishing yourself for your:
🔹Drug or alcohol use
🔹Tendency to push others away
🔹Choice in romantic partners or friends
🔹Hypersexuality and its consequences
🔹Neglect in the things/people you cared about
🔹Prioritizing new partners over loved ones
🔹Oversharing and tendency to take over conversations
🔹Lack of boundaries or overly rigid boundaries

One thing I talk a lot about is self compassion and accountability. The two go hand in hand because you can forgive yourself and be compassionate with yourself, while also being accountable going forward. This means you learn from your past behaviors without needing to punish or shame yourself for them. It also means you do the work so you don’t repeat these same behaviors.

A lack of compassion means you fixate on your mistakes and live in the past, which only hurts you in a self-sabotaging way and keeps you stuck.
A lack of accountability means you repeat those mistakes without awareness of how your actions impact yourself or others.

So be compassionate and forgive yourself, while learning from what you’ve done. Here’s your reminder that we make mistakes because we’re human. Treat yourself like one.

Note: Instagram is not therapy.

*To be clear, I am not saying that the presence of these behaviors means you undoubtedly experienced trauma. I am saying if you’ve experienced trauma or struggled with your mental health and engaged in these behaviors because of it then you deserve to forgive yourself. We always deserve compassion.*

The purpose of this page is to facilitate self-awareness, growth, and healing through mental health tips and tools. To learn more, follow along 🛋 📒 💕

You can embrace and love your family and culture, while acknowledging that certain parts of it were harmful or impacted ...
11/06/2022

You can embrace and love your family and culture, while acknowledging that certain parts of it were harmful or impacted you in a negative way.
Just because something is a norm, does not mean you have to abide by it if it no longer serves you. Recognizing these patterns does not make you ungrateful.

The purpose of this post is to make you aware of behaviors that can be harmful. It is not an attempt to vilify or shame anyone who has engaged in these behaviors. The hope is to facilitate awareness so you can break the cycle and do things differently, if you choose to.

Keep in mind that a behavior that may negatively impact one person may have no bearing on another. It's important to be mindful of the other person and the impact your actions may have on them.

Which of these did you resonate with most?

Note: Instagram is not a replacement for therapy.

Please save and share this post if you resonated with it. The hope is that others can benefit from it as well.

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