Therapy for People Pleasing

In a world where social harmony often takes precedence, many of us find ourselves trapped in the cycle of people-pleasing, constantly seeking approval and validation from others. It's a familiar scenario — saying yes when we want to say no, suppressing our true feelings to avoid conflict, and bending over backward to meet others' expectations.

The People-Pleasing Dilemma

People-pleasing can become a default mode of operation, driven by the fear of disappointing or upsetting those around us. It's a habit that often stems from a deep desire for acceptance and a fear of rejection. While the intentions behind people-pleasing are often rooted in kindness and a wish for harmonious relationships, the long-term effects can be detrimental to our mental and emotional well-being.

The Toll on Well-being

Constantly putting others' needs above our own can lead to burnout, anxiety, and a loss of self-identity. The inability to assert our own boundaries can result in stress and a sense of being overwhelmed. The real danger lies in losing touch with our authentic selves, as we mold our actions and responses to fit the expectations of those around us.

Breaking Free from the People-Pleasing Cycle

The journey to break free from people-pleasing is one of self-discovery, empowerment, and reclaiming our authenticity. Here are a few steps to guide you on this liberating path.

Self-Reflection:

Take a moment to introspect. Identify situations where you tend to people-please and the underlying reasons behind these behaviors.

Set Boundaries:

Clearly define your personal boundaries and practice saying no when necessary. Remember, setting boundaries is an act of self-care, not selfishness.

Prioritize Self-Care:

Make self-care a non-negotiable part of your routine. Attend to your physical, emotional, and mental well-being regularly.

Practice Assertiveness:

Learn to express your thoughts and feelings assertively. Use 'I' statements to communicate your needs without compromising your authenticity.

Challenge Negative Thoughts:

Address and challenge negative thoughts or fears that fuel people-pleasing behaviors. Replace them with positive affirmations that reinforce your self-worth.

Seek Support:

Share your journey with friends, family, or a therapist. Having a support system can provide encouragement and guidance as you navigate this transformative process.

Celebrate Small Victories:

Acknowledge and celebrate each step you take towards breaking free from people-pleasing. Every small victory is a triumph in reclaiming your authenticity. Remember, breaking free from the people-pleasing cycle is not an overnight process. It's a gradual journey towards self-discovery, self-love, and a more authentic way of living. Embrace it, celebrate your progress, and watch as your newfound authenticity strengthens your connections and enhances your overall well-being.

Navigating Life Transitions: Podcast Interview

I sat with Dr. Daniela Steyn of Wellness MD in Oakville, Ontario as she interviewed me on her Podcast, The Wellness MD Talk Show. Dr. Daniela Steyn is a Medical Doctor and enthusiastic wellness advocate passionate about YOUR health. She is an Associate Professor in Family Medicine at McMaster University in Canada and has trained in South Africa, Canada, Switzerland and the USA.

In this episode, we discuss the value of seeking support from a psychotherapist during life transitions. I share my expertise on how to build a toolkit to effectively cope with changes, providing listeners with empowering advice and actionable tips. From managing anxiety and stress to improving self-esteem and enhancing interpersonal relationships, this conversation offers invaluable guidance for anyone going through significant life changes.

Watch the interview here:

Listen to the interview here:

The Ripple Effect: How Depression Impacts Your Relationships

Depression is a persistent feeling of sadness, hopelessness, and a lack of interest or pleasure in activities that once brought joy. It's not just a fleeting bout of the blues; it's a prolonged and often intense emotional state that can affect all aspects of your life.

Depression can be likened to a dark cloud that lingers over you, casting a shadow on your thoughts, emotions, and behaviors. It's essential to understand that depression is not a sign of weakness or a character flaw. It is a medical condition that affects your brain chemistry, making it challenging to manage your thoughts and emotions.

Depression is more than just an individual struggle; its effects often extend to the people we hold dear.

Emotional Distance: Depression can create a wall between you and your loved ones, making it difficult to connect on an emotional level.

Negative Communication: Negative thought patterns can lead to more criticism, irritability, and a general challenge in expressing emotions constructively.

Loss of Interest: A loss of interest in activities may lead to canceled plans and missed social events, causing your loved ones to feel rejected.

Increased Conflict: Tensions rise as your loved ones may not fully understand your condition, leading to more arguments.

Caregiver Burnout: Loved ones often become caregivers, risking burnout as they try to support you while dealing with their emotional well-being.

Sexual and Intimacy Issues: Depression can affect your libido, causing strain on your intimate relationship.

Social Isolation: Withdrawal from social activities can shrink your support system, making it harder to cope with depression.

Impact on Trust: Changing behavior and emotions can erode trust, making it challenging for your loved ones to predict your reactions.

How to Manage Depression's Impact on Relationships:

Open Communication: Share your feelings and experiences with loved ones to help them understand and offer support.

Seek Professional Help: Therapy for both individuals can provide tools for coping with the impact of depression.

Realistic Expectations: Understand that managing depression is a journey with ups and downs, so set realistic expectations.

Education: Learning about depression can help navigate the challenges more effectively.

Self-Care: Prioritize self-care to reduce the burden on your relationships.

Support Groups: Join support groups or couples therapy to gain insights into managing depression's impact on your relationship.

Depression's impact on relationships can be profound, creating emotional distance, communication challenges, and other issues. Recognizing these effects and taking steps to manage them can lead to stronger, more understanding, and supportive relationships. With time, patience, and the right resources, you can maintain healthy connections despite the challenges of depression.

Navigating Vicarious Trauma in a World of Overwhelming Events

Build Resilience: Manage Vicarious Trauma with Healthy News Boundaries and Self-Care. Seek Support for Strength, Not Weakness

In today's interconnected world, we're exposed to a constant stream of global events, many of which are deeply distressing. From natural disasters and humanitarian crises to ongoing conflicts and post pandemic-related challenges, it's easy to feel overwhelmed by the sheer volume of distressing news. This continuous exposure to traumatic events can lead to vicarious trauma, a concept not limited to any but something we can all experience.

Understanding Vicarious Trauma:

Vicarious trauma, also known as secondary trauma or compassion fatigue, refers to the emotional and psychological toll that comes from witnessing or learning about the trauma experienced by others. While we may not be directly involved, the stories, images, and sheer magnitude of global crises can affect our mental and emotional well-being.

Coping Strategies for the News-Saturated World:

Limit Exposure: Stay informed, but be mindful of the amount of news you consume. Set specific times for catching up on current events and avoid overexposure, especially before bedtime.

Self-Care: Prioritize self-care rituals that help you relax and unwind. This could include activities like meditation, exercise, reading or going for dinner with a friend.

Seek Perspective: Remember that feeling overwhelmed by global events is a common reaction. Acknowledge your emotions, and discuss them with friends or professionals when needed.

Engage in Positive Actions: Channel your concern into constructive actions. This might involve volunteering, making donations, or advocating for positive change in your community or globally.

Stay Connected: Talk to friends and family about your feelings. Sharing your concerns and fears can help you process your emotions and find support in each other.

Mindfulness: Mindfulness and grounding techniques can help you stay present and manage the emotional impact of the news.

Professional Help: If vicarious trauma starts to significantly affect your daily life, consider seeking help from a mental health professional who can provide guidance and support.

In an age of constant information flow, it's crucial to acknowledge the potential for vicarious trauma. By implementing coping strategies and setting healthy boundaries with the news, you can remain informed about global events while maintaining your mental and emotional well-being. Remember, it's not a sign of weakness to seek support; it's a proactive step towards ensuring your own resilience in a world filled with overwhelming challenges.

Embracing Change: A Season of Transition

As the bright tones of summer yield to the rich palette of fall, we are ushered into a time of transformation. This period serves as nature's gentle reminder that change is inevitable, just as leaves change, so can our lives.

Whether you're a student resuming your studies or stepping into a new phase of life, change can stir a mix of excitement and apprehension. However, remember that change is not an isolated event; it's a shared rhythm of life.

Welcoming change provides a platform for personal growth and self-exploration. It's an occasion to let go of old patterns, delve into new opportunities, and evolve into a new version of yourself. Just as a caterpillar metamorphoses into a butterfly, you too can experience a remarkable transformation.

As a therapist, my role is to offer support, direction, and a sympathetic ear as you navigate through these changes. Whether you're dealing with school-related issues, starting a new career, retiring or simply on a quest for personal improvement, I am here to assist you in gaining clarity and confidence.

This photo, taken by my husband, captures a small yet beautiful trail in Vaughan, Ontario. It's our family's favourite spot, and we bring our dog along too. What draws us here is the simple joy of watching the trees change with each passing season. It's therapy in its own way – a reminder that change can be beautiful, and nature's rhythm inspires us as therapists. This trail, with its evolving beauty, is a place where we find solace and inspiration in the midst of life's changes.

Unmasking the Struggle: High-Functioning Anxiety

In today's fast-paced world, success and high achievement are celebrated virtues. But what if I told you that some of the most successful individuals among us are silently battling a restlessness from within? Welcome to the world of high-functioning anxiety, a term that sheds light on those who excel outwardly while grappling with inner turmoil.

What is High-Functioning Anxiety?

High-functioning anxiety is a term used to describe individuals who experience anxiety but are able to maintain a seemingly "high-functioning" and successful exterior in their daily lives. These individuals often excel in various aspects of life, such as work, academics, or social interactions, while internally dealing with worry, perfectionism, and a sense of unease.

The Hidden Struggle

For many, high-functioning anxiety remains concealed beneath a polished facade. But what are the external factors that contribute to this hidden struggle?

1. Family History of Anxiety

A family history of anxiety can increase one's susceptibility to high-functioning anxiety. Genetics play a significant role in determining an individual's predisposition to anxiety disorders.

2. Exposure to High-Pressure Environments/Pressure to Succeed

The relentless pressure to succeed, whether in the workplace, academia, or society, can be a breeding ground for high-functioning anxiety. The fear of failure and the constant pursuit of perfection can take a toll on mental well-being.

3. Medical Conditions

Certain medical conditions, such as hormonal imbalances or chronic illnesses, can exacerbate anxiety symptoms. Understanding the intersection of physical and mental health is crucial in managing high-functioning anxiety.

4. Substance or Alcohol Abuse

Substance or alcohol abuse is often used as a coping mechanism by those with high-functioning anxiety, further complicating their mental health struggles. Breaking free from this cycle requires recognizing the root cause of the anxiety.

5. Past Trauma

Past trauma can leave emotional scars that contribute to high-functioning anxiety. Untangling the web of trauma and seeking professional help is a vital step toward healing.

Understanding High-Functioning Anxiety

Understanding high-functioning anxiety is crucial; it helps us recognize it within ourselves and, most importantly, not blame ourselves for the internal struggle we may face. It's essential to remember that even the most accomplished individuals can carry the weight of anxiety.

At Natalie Freiberg Counselling, I believe in providing a safe space for individuals to explore and address their high-functioning anxiety. You don't have to navigate this journey alone. Meeting with an experienced therapist is important to help you unmask the hidden struggle.

High-functioning anxiety doesn't have to define your life. Seek help, embrace understanding, and reclaim your inner peace. You deserve it.

Welcome to Natalie Freiberg Counselling: A Safe Haven for Your Journey to Healing

Warm greetings to all of you, seeking solace and support on your unique journey. It is with immense joy that I open the doors of Natalie Freiberg Counselling, a sanctuary dedicated to healing, growth, and personal transformation.

Allow me to introduce myself: I am Natalie Freiberg, a compassionate and empathetic licensed therapist deeply committed to helping others navigate life's challenges. My heart's calling is to provide a safe and nurturing space where you can openly explore your thoughts, feelings, and emotions without judgment.

Over the years, my unwavering passion for mental health and emotional well-being has guided me on a path of discovery and understanding. With empathy as my guiding light, I firmly believe that each of you possesses the strength to heal and grow, no matter the obstacles you face.

At Natalie Freiberg Counselling, I specialize in anxiety, depression, trauma, relationship issues, self-esteem, and life transitions. My intention is to lend an empathetic ear and a compassionate heart, fostering a space where you can freely express yourself.

Choosing to embark on a therapeutic journey is a brave step, and I am here to walk alongside you every step of the way. My approach is grounded in collaboration and respect, recognizing that your journey is as unique as you are.

As we begin this journey together, I want to assure you that your well-being is my utmost priority. Confidentiality, integrity, and empathy form the cornerstones of my practice, ensuring that you feel safe and supported throughout the process.

I invite you to take the first step toward positive change by reaching out to me for a consultation. Together, we will uncover your inherent strengths and uncover the tools needed to overcome obstacles and embrace a fulfilling life.

Thank you for entrusting me with your emotional well-being. Together, we can create a brighter future filled with growth, healing, and personal transformation.

With compassion and understanding,

Natalie Freiberg