This Feels Familiar with Minaa B.
This Feels Familiar with Minaa B. is a weekly podcast hosted by therapist, author, and creator of The Siblinghood Theory, Minaa B. Each episode explores how belonging, conflict, and relational patterns shape our lives. The show helps listeners recognize and break repetitive patterns that cause that familiar feeling of being stuck. It offers insights into changing these patterns for personal growth.
Episodes
82: Signs You Struggle With Emotional Intimacy (And How to Change That)
In this episode, Minaa B. explores emotional intimacy—what it is, why it's essential in all relationships, and the signs you're struggling with it.
Sources cited in this episode:
Gottman & Silver (2015) - Research on open and honest communication in couples and relationship satisfaction
Laurenceau et al. - Research on couples with high emotional closeness and relationship satisfaction
81: How to Stop Catastrophic Thinking: It's Hurting You and Your Relationships
In this episode, Minaa B. explores catastrophic thinking—the anxious brain's tendency to jump from small triggers straight to worst-case outcomes—and how this pattern sabotages both mental health and relationships.
Resources
Website: minaab.com
Newsletter: Subscribe here
Order my book: Owning Our Struggles
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80: How to Make and Sustain Friendships as an Adult
In this episode, Minaa B. addresses one of the hardest things about adulthood: making and sustaining friendships. She shares research on adult loneliness and how friendships naturally decline without proximity and intentional effort.
Minaa explores the barriers to friendship, then breaks down concrete steps for making friends.
SOURCES CITED IN THIS EPISODE
American Perspectives Survey (2021
79: How to Set Firm Boundaries: The Difference Between Kindness & Niceness
In this episode, Minaa B. explores the crucial difference between being nice and being kind—and why this distinction is transforming how people show up in their relationships.
She breaks down how niceness prioritizes others' comfort over your own well-being, while kindness involves telling the truth and setting boundaries.
Resources
Website: minaab.com
Newsletter: Subscribe here
78: The Longevity Hack No One Is Talking About: Healthy Relationships
In this episode, Minaa B. examines what unhealthy relationships actually look like—and why people normalize them. She breaks down six key signs of unhealthy relationships and explores why people don't recognize these patterns.
The episode covers romantic relationships, friendships, family dynamics, and sibling relationships—recognizing that relationship quality is one of the biggest predictors o
77: Healing Childhood Wounds in Dating
In this episode, Minaa B. explores how childhood wounds—specifically emotional neglect and abandonment—show up in your dating patterns and sabotage your relationships. She also examines the often-overlooked role of sibling dynamics in shaping these wounds, including golden child/scapegoat patterns that compound feelings of unworthiness.
Minaa breaks down how these wounds manifest in dating and o
76: When They Won't Change: Grieving the Relationship That Won't Heal
In this episode, Minaa B. addresses a question she hears constantly in therapy: "What else can I do to make this relationship work?" She explores the signs that you've already done enough, examines why we keep trying, and guides listeners through the painful shift from "How do I fix this?" to "Can I make peace with this relationship being what it is?"
Resources
Website: minaab.com
Newsletter
75: That Never Ending Feeling That You're Not Enough
In this episode, Minaa B. addresses the persistent feeling of not being enough that many people carry from childhood emotional neglect. She explores what emotional neglect teaches about worth—that love is conditional, needs are too much, and you're fundamentally lacking—and why this wound is so hard to heal.
Resources
Work with me: Book a 1:1 therapy consultation.
Website: minaab.com
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74: Shame Isn't a Boundary: Stop Policing Normal Human Behavior
In this episode, Minaa B. explores a pattern she's seeing: people using morally charged, shame-based language to control others' behavior instead of exercising their own agency through boundaries.
She examines how terms like "invasive," "rude," and "offensive" are used to police normal communication behaviors rather than to develop assertiveness and boundaries.
Minaa breaks down where your age
73: You Don't Have Imposter Syndrome, You Have a Scarcity Blueprint
In this episode, Minaa B. reframes imposter syndrome as a scarcity blueprint—a relational pattern learned in childhood, not a personal failing.
She explores the roots of chronic self-doubt through the first dimension of The Siblinghood Theory: Competition and Scarcity. Minaa examines how growing up competing with siblings and peers for limited love, attention, and recognition creates a blueprint
72: Sibling Codependency: When You Can't Function Apart
In this episode, Minaa B. explores sibling codependency—when closeness crosses into enmeshment and siblings can't function independently.
She defines what sibling codependency looks like, why it develops and gives special attention to twins who are often expected to be a single unit rather than two separate people. Minaa then breaks down the crucial distinction between codependency and healthy c
71: Are You The Functional Eldest Child? How Parentification Impacted Middle & Younger Siblings
In this episode, Minaa B. challenges the narrative that only eldest daughters are parentified by giving voice to middle and younger children who were forced to become the "functional eldest" in their families.
She explores five key reasons why middle and younger children end up carrying adult responsibilities and how parentification fundamentally distorts sibling relationships by creating resent
70: How Parental Favoritism Impacted Your Sibling Relationships
In this episode, Minaa B. explores how parental favoritism fundamentally damages sibling relationships through the lens of The Siblinghood Theory.
She breaks down what favoritism actually looks like and examines the specific burdens carried by favored and unfavored children. She then explores how favoritism destroys the sibling bond and offers concrete strategies for working through favoritism w
69: Why Siblings Drift Apart in Adulthood
In this episode, Minaa B. explores why siblings drift apart in adulthood—a question she's asked constantly as a therapist specializing in sibling relationships.
Drawing from research on sibling dynamics, she breaks down the complex factors that create distance: childhood closeness that was really just proximity, personality and temperament differences, the impact of mental illness and addiction,
68: Stop Bringing Old Wounds Into New Relationships
In this episode, Minaa B. explores why it’s so easy to carry old relational wounds into new relationships—and how those unresolved patterns can quietly shape the way you connect, communicate, and respond to conflict.
If you’ve ever felt like your reactions in relationships are bigger than the moment, struggled to trust even when someone shows up consistently, or noticed yourself repeating the sam
67:Dealing With Rejection While Dating
In this episode, Minaa B. breaks down why rejection while dating can feel so much deeper than it “should”—and why it often has less to do with the moment and more to do with your relational history.
If you’ve ever found yourself overanalyzing what went wrong, questioning your worth, or feeling like rejection hits harder than expected, this conversation will help you understand why.
Through the l
66: Why Situationships Are So Hard to Leave
In this episode, Minaa B. explores the situationship you know you're in—not the confusing kind, but the one where you're fully aware it's not going anywhere, and you're stuck anyway.
With warmth and zero judgment, she breaks down why you stay even when you know better: the need for connection over loneliness, the fear of conflict and rupture, scarcity thinking around relationships, and the real
65: Loving Yourself Doesn't Stop You from Choosing the Wrong Person
In this episode, Minaa B. challenges the idea that self-love is enough to stop you from choosing the wrong person. She breaks down why relationship choices are driven by unconscious patterns, not just self-worth—exploring how your brain seeks familiarity over health, how early sibling and peer dynamics create blueprints for attraction, and how external pressure (the financial and social cost of be
64: Why You Can't Celebrate Your Friend's Success
In this episode, Minaa B. speaks directly to the friend who struggles with envy—the one whose chest tightens when someone shares good news, who can't quite bring themselves to celebrate a peer's success.
She explores how sibling dynamics and peer relationships taught us that success is limited, and why your friend's win can feel like your failure.
Minaa breaks down where envy comes from, why a
63: Family Estrangement Isn't a Trend—It's Survival
In this episode, Minaa B. tackles the polarizing discourse around family estrangement—is it a trend or survival? She breaks down what estrangement really is, why people choose it, and what's missing from the social media conversation: the grief, the ambivalence, the cost, and the complexity that a 60-second video can't capture. Drawing on concepts like little t traumas and "death by a thousand pap
62: The Emotionally Immature Sibling: How to Deal With Them
In this episode, Minaa B. explores what it means to have an emotionally immature sibling and why it feels different from dealing with an emotionally immature parent. She breaks down what emotional immaturity actually looks like—the defensiveness, the manipulation, the inability to take responsibility—and examines why some siblings develop emotional maturity while others stay stuck.
Using The Sib
61: What You Need to Know About The Silent Treatment
In this episode, Minaa B. unpacks the silent treatment—not as someone needing space, but as a power move rooted in manipulation. she explores why people use silence as a weapon, how it shows up across sibling relationships, friendships, romantic partnerships, and workplace dynamics, and the psychological toll it takes on the person being shut out.
Minaa offers practical strategies for recognizin
Introducing "This Feels Familiar"
Do you ever have that weird feeling that says, "I've been in this situation before?" The same conflict. The same feeling that no matter what you do, the pattern repeats. That familiar feeling isn't a coincidence–it's a pattern. And This Feels Familiar can help you change it.
Your patterns aren't personal failures—they're relational. They were shaped by early experiences with siblings, peers, and
60: Opt Out of Childhood Roles
In this episode, Minaa B. explores why so many people feel trapped in the roles they were assigned growing up—the responsible one, the peacekeeper, the funny one, the invisible one.
Drawing from The Siblinghood Theory's Role Rigidity dimension, she breaks down how sibling and peer dynamics create fixed identities that follow us into adulthood, showing up in friendships, romantic relationships, an
59: The Paper Cuts We Ignore: Accumulated Harm in Friendship
In this episode, Minaa B. explores friendship trauma—often called little T traumas—and examines how microaggressions in friendships can cause people to drift apart.
Resources
Work with me:
Book a 1:1 therapy consultation
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58: Why Does Friendship Feel So Disposable?
In this episode, Minaa B. explains why friendship in today’s society feels disposable and difficult to maintain compared to romantic relationships. She discusses social hierarchy and how friendship tends to land at the bottom of the hierarchy, and shares tips on what we can do to strengthen our friendships.
Resources
Work with me:
Book a 1:1 therapy consultation.
Website: www.minaab.com
Order my
57: Friendship Fantasies and the Reality of Connection
In this episode, Minaa B. shares her insights on how TV and media have distorted our perception of what healthy friendship and community look like. We’ve all been sold an inaccurate idea of what connection is supposed to be, and in this episode, Minaa B. breaks down those myths while providing useful tools on how to cultivate healthy, realistic friendships.
Resources
Work with me:
Book a 1:1 the
56: Belonging, Conflict, And The Patterns That Shape Us
Belonging is a universal need, but conflict can hinder building community. This episode explores the new direction of Mindful With Minaa and reveals the obstacles that prevent belonging, while providing you with the tools to strengthen the relationships you want.
Work with me:
Book a 1:1 therapy consultation
Resources
Website: www.minaab.com
Order my book: Owning Our Struggles
Newsletter:
55: Navigating Grief & Ambiguous Loss
In this episode, Minaa B. unpacks ambiguous loss and disenfranchised grief, while providing tools on how to navigate these complex emotions.
Register for The Reframe
Join Minaa B. for 'The Reframe: An Emotional Wellness Workshop,' happening on November 15th from 11 am to 3 pm. Learn more and secure your ticket here.
A big thank you to Luminary for being our venue sponsor.
Resources
Book a 1
54: How to Break Free From Emotional Caretaking
In this episode, Minaa helps us unpack emotional caretaking, how it starts, and ways to break the cycle.
Register for The Reframe
Join Minaa B. for 'The Reframe: An Emotional Wellness Workshop,' happening on November 15th from 11 am to 3 pm. Learn more and secure your ticket here.
A big thank you to Luminary for being our venue sponsor.
Resources
Book a 1:1 therapy consultation
Order my boo
53: Unpacking Eldest Daughter Syndrome & Tools for Healing
In this episode, Minaa provides insight into parentification, emotional role reversal, and eldest daughter syndrome, and offers tools for healing and breaking free from patterns that do not serve you.
Register for The Reframe
Join Minaa B. for 'The Reframe: An Emotional Wellness Workshop. Learn more and secure your early bird ticket here.
📍Where: New York, NY
🗓️ Date & Time: Nov 15th, 11 am -
52: Start Joy Planning
In this episode, Minaa B. shares the concept of joy planning and how it plays a role in improving your mental health.
Register for The Reframe
Join Minaa B. for The Reframe: An Emotional Wellness Workshop happening on Nov 15th from 11 am to 3 pm. Learn more and secure your ticket here.
A big thank you to Luminary for being our venue sponsor.
Resources
Book a 1:1 therapy consultation
Order m
51: The Power of Reframing Your Thoughts
In this episode, Minaa B. introduces the concept of psychological reconstructuring and gives people tools on how to effectively reframe their thinking.
Register for The Reframe
Join Minaa B. for The Reframe: An Emotional Wellness Workshop happening on Nov 15th from 11 am to 3 pm. Learn more and secure your ticket here.
A big thank you to Luminary for being our venue sponsor.
Book a 1:1 therapy
50: What's Your Sibling Blueprint?
In this episode, Minaa shares insight into her new relational framework, The Silinghood Theory and she explores how our earliest sibling relationships–whether biological or chosen–shape our adult realtioonships.
Take The Sibling BLueprint Quiz to learn your horizontal relationship pattern.
SAVE THE DATE: November 15th, 11 am to 3 pm, NYC
Minaa has something special in store for you that you don'
49: Overcoming Self-Sabotage With Self-Compassion
In this episode, Minaa B. Gives a breakdown on why we self-sabtage and provides tool for healing.
Resources
I’m Teaching a Residency at CIVANA
This September 25–30, I’ll be hosting a 5-day wellness residency at CIVANA Wellness Resort & Spa in Carefree, Arizona, and you’re invited.I'll be teaching a series of workshops, including how to cultivate boundaries and overcome the guilt that comes with it
48: Life With Minaa: TMJ Diagnosis, Burnout, & Slowing Down
In this epsiode, Minaa shares updates on what's been going on in her life these past few months including how she's been managing stress after being diagnosed with TMJ
This September 25–30, I’ll be hosting a 5-day wellness residency at CIVANA Wellness Resort & Spa in Carefree, Arizona, and you’re invited.
This invitation includes a special 20% discount on your room rate. Use this special link to
47: Healing Is Strength Training
In this episode, Minaa B. shares tools on how to get patient with your healing process.
Resources
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46: How to Deal With Flaky Friends
Flaky friends are people who are inconsistent when it comes to showing up. In this episode, Minaa B. provides insight into why people behave this way and what you can do about it to protect your peace.
Resources
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45: How to Build The Courage to Ask For Help
Asking for help doesn't make you weak, it makes you wise. Minaa provides valuable insights to help you build the courage you need to ask people for help.
Resources
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44: Cutting Back on Alcohol to Improve Your Mental Health
In today’s episode, Minaa explores how alcohol affects your brain and mood, its connection to mental health disorders like anxiety and depression, and practical ways to cut back using a harm-reduction approach.
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43: How to Improve Your Sleep When You Have Anxiety
In this episode, Minaa B. shares insights into how anxiety disrupts sleep patterns and ways to improve your sleep hygiene.
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42: Navigating Anxiety During Challenging Times
In this episode, Minaa B. provides insight into three different types of anxiety and how to develop resilience and self-efficacy during challenging times.
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41: The Power of Self-Efficacy
In this episode I dive deep into the concept of self-efficacy - our belief in our ability to succeed and accomplish our goals.
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40: Building Resilience: Your Key to Mental Wellness
Discover how to build and strengthen your mental resilience in this insightful episode of Mindful with Minaa. We'll explore practical strategies and powerful techniques that can help you navigate life's challenges while maintaining your mental wellness, equipping you with the tools needed to bounce back stronger from adversity.
Work with me: 1:1 wellness coaching
Order my book, Owning Our
39: Overcoming Limiting Beliefs
This is the last episode for 2024. Stay tuned for new episodes, which will be released in January!
In this episode, Minaa shares how limiting beliegs can impact our mental health and tools for reframing the negative scripts we tell ourselves.
Resources
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38: Taking Care of Your Finances During The Holidays
In this episode, Minaa B. explores strategies for managing guilt associated with holiday spending and balancing time with loved ones during the holiday season.
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37: Spending The Holiday’s Solo, Managing Grief And Cultivating Joy
The holidays can be challenging for many, especially those who spend the day alone. In this episode, Minaa B. shares tips on how people can still find joy in solitary holiday experiences while processing the associated grief.
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36: Tools For Overcoming Seasonal Depression
In this episode, Minaa B. unpacks seasonal depression and provides tools and strategies for taking care of your mental health during the colder, darker seasons.
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35: Things Dysfunctional Families Do And How to Break The Cycle
In this episode, Minaa B. explores dysfunctional families, their impacts, and generational patterns. She offers insights into what defines these dynamics and provides practical strategies for breaking the cycle and establishing healthy family patterns.
Resources
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34: Managing Election Day Stress and Anxiety
In this timely episode of Mindful With Minaa, Minaa B. shares practical strategies for managing Election Day stress and anxiety. She discusses mindfulness techniques, healthy media engagement, self-care practices, and tips for processing relationships with people with different political views.
Resources
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33: Fostering Your Child’s Mental Health in Early Childhood
Taking care of our mental health starts from early infancy. In this episode, Minaa B. shares tips for parents and caregivers on ways to foster their young child's mental health. These strategies create successful opportunities for their child's social and emotional development into adulthood.
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32: Managing Social Anxiety Personally And in The Workplace
In this episode, Minaa B. unpacks social anxiety and how it affects our daily lives and provides tools and strategies for coping with it in both personal and professional settings.
Resources
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31: Skin Hunger & Touch Deprivation in A Digital Age
In this episode, Minaa B. shares insight into a major but overlooked mental health issue: skin hunger. Skin hunger, also known as touch deprivation, is impacting many in this digital age. Tune in to learn strategies for increasing physical connection.
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30: Overcoming Imposter Syndrome
Are you feeling like a fraud in the workplace? Or are you waiting for someone to discover that you are not as competent as you say you are? In this episode, Minaa B. unpacks imposter syndrome by diving into how it impacts us and strategies to overcome it.
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29: Rekindling Old Friendships: Is It Worth It?
Are you considering patching things up with an old friend? In this episode, Minaa B. shares tips on what you should consider before rekindling with an old friend. Tune in to learn more about why some friendships end and what to consider before sending that text!
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28: How to Manage High-Functioning Depression
In this episode, Minaa B. shares insight on high-functioning depression and practical tools and strategies for managing it.
Resources
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27: How to Mitigate & Manage Burnout
In this episode, Minaa B. shares tips on mitigating and managing burnout while diving deep into how burnout impacts our mental health.
Resources
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26: Embracing Uncertainty When Life Feels Hard
In this episode, Minaa B. unpacks different ways you can learn to embrace uncertainty and not allow fear and worry to control your life.
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25: What it Means to Age With Grace And Wisdom
In this episode, Minaa B. explores the concept of aging and shares insight into what it means to age with wisdom and grace.
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24: How to Give Yourself The Life You Deserve
In this episode, Minaa B. explores the concept of self-efficacy and how it can empower you to give yourself the life you think you deserve. Listen as she discusses actionable strategies for overcoming setbacks and achieving your goals.
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23: How to Love Yourself More
In this episode, Minaa B. explores self-love and how to love yourself more. From understanding your worth to setting healthy boundaries, Minaa shares actionable strategies that can help you embrace who you are and improve your relationship with yourself.
Resources
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22: Tips For Becoming A Better Communicator
It’s the mid-season wrap-up, and for this episode, Minaa B. shares the lessons that helped her improve her communication skills. New episodes will go live in August, so stay tuned!
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21: Four Healing Goals to Set to Improve Your Mental Health
In this episode, Minaa B. shares four healing goals you should all set to improve your mental health and engage in self-development.
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20: How to Live A Life of Discernment
In this episode, Minaa shares practical tips on developing discernment skills and how they can contribute to personal growth and improved decision-making.
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19: Growing Together: How to Navigate Changes in A Friendship
In this episode, Minaa B. explores the dynamics of evolving friendships. She discusses how to adapt to changes in friendships and practical strategies to navigate these changes while preserving the bond and longevity of the friendship.
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18: How to Optimize Therapy to Improve Your Mental Health
In this episode, Minaa B. explores how to maximize your therapeutic sessions, the importance of interviewing your therapist, and how to fully harness the power of therapy to foster personal growth and mental wellness.
Resources
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17: Learning to Forgive and Let Go to Protect Your Mental Health
In this episode, Minaa B. explores the concept of forgiveness and how it plays a role in improving our mental health and well-being. Minaa unpacks what forgiveness is and what it isn’t and shares ways we can learn to forgive.
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16: The Importance of Rest & Self-Attunement
In this episode, Minaa B. explores why rest is not just a luxury but a necessity for our mental and emotional well-being. She also discusses how self-attunement, or the process of tuning into our own needs and feelings, is a crucial part of self-care.
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15: Signs You're in A Healthy Friendship
In this episode, Minaa B. explores the key characteristics of a healthy, positive, and supportive friendship and shares tips on how to maintain these relationships. Tune in to learn more about building and sustaining healthy friendships.
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14: Five Wellness Habits That Will Improve Your Mental Health
In this episode, Minaa B. shares her top five essential wellness habits for enhancing your mental health, boosting your self-esteem, and improving your relationships. This episode is filled with invaluable insights and simple practices that you can start implementing right away.
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13: Career Transitions, Embracing The Pivot and Learning How to Let Go
In this episode, Minaa B. shares her personal career journey and explores the concept of "embracing the pivot." From unexpected shifts in her career paths to navigating changes in her personal and professional life, she discusses the importance of adaptability and resilience. Tune in to hear about her experiences, lessons learned, and how embracing change can lead to unexpected opportunities.
Res
12: How to Deal With Emotionally Immature People
In this episode, I share insights into the behaviors of emotionally immature individuals. I explore how their actions impact relationships and strategies people can take to handle interactions with them.
Resources
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11: Breaking Free From Codependency
In this episode, I shed light on the giver and taker roles that exist in codependent relationships. You'll learn the signs, causes, and effects of codependency and how to break the vicious cycle. This is a must-listen for anyone who feels stuck in a cycle of codependency.
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10: Making Space for Grief: Mourning The End of A Friendship
In this episode, I delve into the complex emotions surrounding the end of a friendship. I discuss the stages of grief, how to cope with loss, and strategies for moving forward. I also explore the importance of co-regulation and how to use this experience as an opportunity for growth and self-discovery.
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09: Cultivating Joy, Practicing Self-Care, and Creating the Life You Believe You Deserve
After a prolonged period of burnout, I've decided to improve and reorganize my self-care routines. This episode revolves around this theme. I discuss the significance of self-nourishment and share various strategies I'm using to reclaim my time. Additionally, I explore how I'm setting boundaries, fostering joy, and building the life I believe I deserve.
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08: Protecting Your Peace is A Choice
"Protect your peace" is a mantra often seen on social media. But what exactly does it mean to protect your peace, and what sacrifices must one make to choose comfort over chaos? In this episode, I share the critical lessons I've learned on my journey to protect my peace and the choices we must make if we aspire to live a life free from chaos.
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07: Signs You're in An Emotionally Abusive Friendship
In this episode, I delve into the often overlooked topic of emotional abuse within friendships. I discuss the signs and symptoms to be aware of and how such toxicity can harm one's mental health. Tune in to better understand this subtle form of abuse and learn strategies to protect yourself and maintain healthy boundaries.
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06: Be More Assertive
In this episode, I explore the topic of assertiveness and discuss practical strategies for becoming more assertive in various areas of life. I delve into the importance of setting boundaries, expressing our needs and preferences, and standing up for ourselves in a respectful and confident manner. Tune in to learn how to enhance your assertiveness skills and improve your communication and relations
05: Three Valuable Life Lessons I Wish My Parents Taught Me
In this episode of Mindful With Minaa, I reflect on three important life lessons that I wish my parents taught me that I had to learn as an adult. This episode discusses the importance of not treating people's opinions as truth, setting boundaries for self-care, and embracing the significance of asking for help. Through personal stories and insights, I emphasize the value of developing our own per
04: How to Get Better at Setting Boundaries
In this episode, I unpack a term I created called The B.E.S.T Method that helps you improve at setting boundaries. At the root of boundary setting is emotional regulation. Listeners will learn how to use The B.E.S.T Method to overcome feelings of fear, guilt, and more that impact their ability to be assertive and stand firm with their boundaries.
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