Sincere Practice Podcast

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

What does Toy Story 5 reveal about the maternal nervous system, attachment and the fear of being replaced? In this psychological analysis, licensed clinical social worker Helen Bass explores why a child’s growing independence, friendships and screen use can feel like rejection—even when the parent-child bond is not actually disappearing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Christopher Nolan's Memento offers a unique lens on non-linear storytelling and how our attention span is actually edited, not broken. Explore the connection between this film and Cal Newport's theory on deep work.This breakdown examines the intersection of Memento analysis and modern focus habits. If you have ever felt that your ability to concentrate is fragmented like a film cut too many times, this discussion provides a new perspective on narrative structure and productivity. We look at how the editing choices in Nolan's breakout film mirror the challenges of maintaining focus in a world defined by constant, rapid-fire content.Beyond just the cinematic techniques, we connect these ideas to broader cultural shifts, including the influence of Asian culture on pacing and perception. By understanding why stories refuse to stay linear, you gain a better grasp of how Christopher Nolan films challenge our cognitive processing and why Cal Newport deep work principles are more relevant than ever for reclaiming your mental space.Subscribe for weekly film theory and productivity breakdowns! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Can vulnerability become your greatest business advantage? Discover how one entrepreneur turned mental health struggles into a powerful brand, built meaningful relationships, and landed partnerships with major companies through authenticity instead of perfection.In this inspiring conversation, the founder of Sad Girl Cookies, Shannon O'Donoghue, shares her journey through depression, faith, entrepreneurship, burnout, rest, self-worth, therapy, boundaries, personal growth, and building a business that puts people before profits. If you're a business owner, creator, entrepreneur, or someone navigating mental health while chasing big dreams, this episode is packed with valuable insights.Follow Sad Girl Cookies Instagram: https://www.instagram.com/sadgirl.cookies/Tiktok: https://www.tiktok.com/@sadgirlcookiesWebsite: sadgirlcookies.com✨ Listen until the end to learn why authenticity often outperforms perfection.👍 Share & Subscribe for more conversations on entrepreneurship, mindset, faith, self-development, and personal growth.#SadGirlCookies #Entrepreneurship #MentalHealth #BusinessPodcast #Faith #SmallBusiness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Family relationships can be some of the most meaningful connections in our lives.They can also be some of the most complicated.For many Asian Americans and children of immigrant families, family is deeply connected to identity, culture, faith, and belonging. We are taught to honor our parents, respect our elders, and prioritize family needs above our own.FREE Communication Guide - https://app.notion.com/p/Free-Guide-Communicating-Boundaries-for-Asian-Women-37bf79f67f1580019e2edc14726fba00?source=copy_linkRead full article for free here: https://sincerepractice.substack.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

For many of us, hard work isn’t just a habit it’s a survival strategy.Growing up in immigrant families often meant hearing stories of sacrifice, resilience, and perseverance. We learned that success comes from working harder, pushing further, and never giving up.While these lessons can be empowering, they can also create an unhealthy relationship with achievement.Because what happens when you’re already exhausted?What happens when the advice to “work harder” only leaves you feeling more depleted?When Hustle Stops WorkingTraditional hustle culture tells us that if we’re not seeing results, we need to do more.* More hours.* More effort.* More productivity.* More sacrifice.But many people aren’t struggling because they lack discipline. They’re struggling because they’ve been operating in survival mode for years.* The problem isn’t laziness.* The problem is exhaustion.The Hidden Cost of Constant ProductivityWhen your value becomes tied to your output, rest starts to feel uncomfortable.You may find yourself:* Feeling guilty when you’re not working.* Thinking about work even during time off.* Struggling to enjoy accomplishments before moving to the next goal.* Believing that slowing down means falling behind.Over time, this cycle can lead to burnout, anxiety, and a constant feeling that no amount of achievement is enough.Success Shouldn’t Require Self-AbandonmentMany first-generation professionals carry both personal ambitions and family expectations.This creates an invisible pressure to prove that the sacrifices made on our behalf were worth it.But success doesn’t have to come at the expense of your mental health.A meaningful career isn’t built through endless exhaustion.It’s built through consistency, clarity, and sustainability.A Different Definition of AmbitionWhat if ambition wasn’t about doing more?What if ambition meant creating a life that supports both achievement and well-being?Instead of asking:“How can I push harder?”Try asking:“How can I build success in a way that I can sustain?”The answer may involve:* Setting healthier boundaries.* Prioritizing rest.* Defining success on your own terms.* Letting go of unrealistic expectations.Rest Is Not the Opposite of SuccessOne of the biggest mindset shifts is recognizing that rest is not something you earn after burnout.Rest is part of the process.When we allow ourselves to slow down, reflect, and recover, we create the capacity to show up more fully in our work, relationships, and lives.Reflection QuestionIf success didn’t require exhaustion, what would you change about the way you work today?I’d love to hear your thoughts in the comments.Subscribe for more conversations on mental health, identity, faith, and building a meaningful life without sacrificing your well-being.Sincere Practice Letters by Helen Bass is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Eldest daughters emotional responsibilty. What it means. What I have learned. And What I have learned not to do.Sincere Practice Letters by Helen Bass is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

What does it mean to truly belong? In this heartfelt conversation, Helen Bass, Gina, and Nilifer explore identity, faith, cultural experiences, immigration, race, belonging, self-worth, and the journey of becoming comfortable in your own skin. From growing up in multicultural environments to navigating life as Asian women in America, this discussion uncovers how family, community, spirituality, and personal growth shape who we are. If you've ever questioned whether you fit in, struggled with self-doubt, or searched for a deeper sense of purpose, this conversation offers powerful insights on healing, authenticity, connection, and finding your place in the world.______If you are an Asian woman navigating anxiety, identity, family pressure, relationships, faith, or the quiet exhaustion of always holding it together — you do not have to process it alone.At Sincere Practice, I offer therapy and coaching for women who are ready to become more honest, grounded, and connected in their lives.Therapy is for deeper emotional healing, mental health support, anxiety, grief, relationships, cultural identity, and the patterns that keep showing up in your life.Coaching is for women who are ready to grow with intention, build healthier inner narratives, strengthen their relationships, and move toward a life that feels more aligned, spacious, and true.If you are ready to stop performing your way into belonging and start becoming more fully yourself, I would love to connect with you.Begin here: https://www.sincerepractice.com/Watch on Youtube: https://youtu.be/6Pas6TC4a-Y?si=ZCqtrFDHYic57zyb This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this video, I share my business mindset after a 30-day sabbatical from social media and podcasting. Discover how taking a break can lead to clarity and growth in your entrepreneurial journey.Links:Therapist Accountability Group: https://www.sincerepractice.info/therapist-coaching-group(Founding members get exclusive $177/month forever)Effortless Business Book: https://www.grahamcochrane.com/effortlessbookGo Giver Book: https://www.amazon.com/gp/product/1591848288?ref_=dbs_m_mng_rwt_calw_thcv_0&storeType=ebooks&qid=1779399155&sr=8-1Big Leap Book: https://a.co/d/0giRff9tShay Cochrane Podcast: https://www.youtube.com/@UCeXvSN7IJZeBWSZDzPTmGogKey takeaways:* Embracing change as progress is essential for growth.* The importance of giving and generosity in business.* Slowing down to gain insights and creativity.* Applying the 80-20 principle to focus on impactful actions.* Faith as a cornerstone of business decisions.Timestamps:00:00 Introduction00:31 My existential crisis and the need for a break01:00 Lessons learned during my sabbatical02:23 Key takeaways from my reading03:51 Embracing change as progress09:08 The importance of giving in business12:05 Slowing down for creativity14:18 The 80-20 principle in action21:32 Faith in business decisionsSubscribe for more insights on entrepreneurship and mental health. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

hey girlies! In this video, I talk to Author and Pastor, Jay Kim. Recently, I've been transformed by his writings to incorporate faith into daily practice. With over 2 decades of preaching, we acknowledge the power of examining painful experiences. Chapters 00:00 The Journey of Reflection and Criticism07:20 The Listening Life: Spiritual Practices and Challenges13:12 Lessons in Waiting and Feeling Behind19:05 Daily Rituals: Prayer and Presence24:08 Parenting: Learning Patience and Presence25:09 Fatherhood and Personal Growth27:20 Navigating Family Dynamics and Trauma30:59 The Journey of Forgiveness and Understanding40:12 The Writing Process and Its Inspirations44:34 Living at the Pace of PeaceResourcesListen, Listen, Speak by Jay Kim - https://a.co/d/04tsI1ssAnalog Christian by Jay Kim - https://a.co/d/0fUjBWxEAnalog Church by Jay Kim - https://a.co/d/0hoUwnskIgnatian Spirituality and Prayer of Examine - https://www.ignatianspirituality.com/prayer/prayer-styles/the-examen/Jay Kim's Website - https://jaykim.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

hey girlies! This episode is part 2 of "why women of color carry stress differently". We talk about "how to get better" after discussing nervous system healing from part 1 = nervous system + healing + community vibes 💭Dr. Niloufer Merchant, Gina Kim, and Helen Bass break down Nervous System Regulation (Polyvagal Theory) in real life—especially for women of color.They talk morning routines, ancestral roots, and how grief/loss hits your body, not just your mind.Big themes:* healing isn’t solo—it’s community + family* grief stays, but you can still stay connected* therapy isn’t just “fixing problems,” it’s understanding your storyThey also get into:* generational trauma + ancestral wisdom* why healing takes time (no quick fixes fr)* trust, safety, and nervous system awareness in therapy* co-regulation = healing through real human connectionBasically: slow healing, deep roots, and learning your nervous system is key🔑Links/Books Mentioned:Dr. Stephen Porges: https://www.stephenporges.com/Deb Dana Website: https://www.rhythmofregulation.com/aboutDr. Niloufer Merchant: https://www.nmmerchant.com/Gina Kiem: https://ginakiem-goldcounsel.com/Helen Bass Website: https://www.sincerepractice.com/Meaning of Your Life Book: https://www.amazon.com/Meaning-Your-Life-Finding-Emptiness/dp/0593545427Chapters00:00 Introduction and Morning Reflections03:03 Polyvagal Theory in Daily Life06:01 Honoring Our Ancestors08:45 The Importance of Family and Ancestral Connections11:53 Understanding Loss and Its Impact on the Nervous System14:58 Navigating Grief and Connection18:09 The Role of Community in Healing29:52 Navigating Loss and Connection36:04 The Role of Nervous System in Therapy49:16 Problem Solving in Therapy54:14 Healing from Family Trauma57:28 Understanding the Nervous System and Individual Profiles58:20 The Slow Process of Healing and Understanding Trauma01:00:13 Intergenerational Trauma and Its Impact01:02:11 The Importance of Relationship in Therapy01:04:52 Navigating Client Relationships and Trust01:06:12 The Role of Patience in Therapy01:09:36 Co-Regulation and Therapist's Own Nervous System This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

🤍 Hey girlies! This episode explains how body-based healing (like polyvagal theory) can be used in therapy that respects culture and identity. Guests Gina Kiem and Dr. Neela Fur talk about feeling safe in different spaces, code switching, and simple practices that help women of color feel more grounded, connected, and supported.Resources from Dr. Niloufer Merchant -Here are the links to both articles by Elana Curtis and colleagues:2025 article: https://pmc.ncbi.nlm.nih.gov/articles/PMC12063315/2019 article https://link.springer.com/article/10.1186/s12939-019-1082-3Follow Dr. Niloufer: https://www.nmmerchant.com/Follow Gina Kiem: https://ginakiem-goldcounsel.com/Follow Helen on All Socials/Website - https://bio.site/helenbassChapters00:00 Introduction to Polyvagal Theory and Cultural Competence04:34 Personal Experiences with Polyvagal Theory09:51 Cultural Contexts and Personal Backgrounds15:15 Navigating Cultural Practices and Co-Regulation20:39 The Impact of Code Switching and Allostatic Load34:26 Navigating Subtle Cues and Allostatic Load37:45 Cultural Specificity in Therapeutic Practices43:46 Cultural Safety and Power Dynamics50:36 Embodied Practices and Nervous System Awareness59:24 The Intersection of Polyvagal Theory and Cultural Context This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

This episode includes candid conversations about postpartum depression, anxiety, and cultural stigma around mental health. If you or someone you know is struggling, the Postpartum Support International helpline is available at 1-800-944-4773.In many Asian households, mental health isn't something you talk about. You push through. You perform.And when motherhood breaks you open — you're expected to do that silently too.Today on The Sincere Practice Podcast, I sit down with Peggy and Jasmine — the hosts of Healing the Tigress, a podcast dedicated to AAPI maternal mental health. Peggy is a licensed clinical social worker and perinatal mental health therapist. Jasmine is a Doctor of Pharmacy.Both are certified in perinatal mental health (PMH-C). And both are Taiwanese American mothers who survived postpartum depression and anxiety.We talk about:🐯 Why postpartum depression hits differently when your culture says "just be grateful"🐯 The role of therapy AND medication in postpartum recovery🐯 Reparenting yourself while raising your own children🐯 Breaking generational patterns in Asian American families🐯 How Healing the Tigress is creating space for AAPI moms to heal🎙️ Learn more about Healing the Tigress:🔗 https://healingthetigress.buzzsprout.com/📌 Connect with The Sincere Practice:https://www.sincerepractice.com/TIMESTAMPS:00:00 Introduction to Healing the Tigress01:00 The Journey into Podcasting03:03 Understanding Postpartum Mental Health06:05 Breaking the Stigma of Mental Health08:51 Cultural Perspectives on Therapy11:46 Navigating Treatment and Healing14:29 Personal Stories of Struggle and Resilience17:17 The Power of Friendship in Motherhood22:10 The Blossoming of Friendship25:44 Navigating Motherhood and Identity30:29 Inner Work and Breaking Generational Patterns39:30 Future Aspirations for Healing the Tigress#PostpartumDepression #MaternalMentalHealth #AAPImentalhealth #PerinatalMentalHealth #PostpartumAnxiety #Reparenting #AsianAmericanMoms #TherapyStigma #HealingTheTigress #MomMentalHealth #PostpartumRecovery #Motherhood #WomensHealth #MentalHealthAwareness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Hey y'all, Helen here, sharing a casual chat about my journey in therapy. This episode dives into the challenges of "personal growth" as a therapist, emphasizing the constant need for "self improvement" in our "mindset." It's crucial for "mental health" professionals to address these areas, ensuring we provide the best possible "therapy" and foster our own "professional growth." I truly believe this conversation is important for everyone to hear. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

⚠️ Content Note: This episode discusses domestic violence, financial abuse, and gender-based violence. If you or someone you know needs support, please reach out to the National Domestic Violence Hotline: 1-800-799-7233When we think about domestic violence, we don't always think about money. But financial abuse is one of the most common — and least recognized — forms of control in relationships.In this episode of The Sincere Practice Podcast, licensed therapist Helen Bass sits down with Stephanie Prom, Musician & Project Manager at FreeFrom, a national survivor-led organization on a mission to build a world free from gender-based violence. Stephanie shares her personal journey — from LA-born daughter of refugee survivors, to music and arts nonprofits, to the front lines of gender-based violence prevention.Together, they explore how creativity and resilience fuel social change, what financial abuse actually looks like, and why community is the foundation of survivor empowerment.In This Episode:00:00 The Role of Music in Creativity02:29 Journey into Gender-Based Violence Advocacy05:30 Creativity and Resilience from Immigrant Experiences08:45 Unlearning Societal Norms and Embracing Heritage11:30 Balancing Work and Personal Life in Nonprofits14:30 The Importance of Time and Trust in Work17:34 Finding Peace Amidst Chaos20:19 The Impact of Good Work on Community23:19 Mental Health and Self-Care in Advocacy Work29:32 Embracing Purpose and Community Impact31:13 Creating Safe Spaces for Women's Mental Health33:57 Redefining Survivor Narratives38:39 Understanding Systemic Barriers to Safety42:02 Collective Change and Survivor Empowerment46:21 Taking Action: Resources and SupportResources Mentioned:🔗 FreeFrom: https://www.freefrom.org/🔗 Tuesday Night Cafe: https://www.tuesdaynightproject.org/🔗 Sincere Practice: https://www.sincerepractice.com/Connect with Helen Bass, LCSW:🌐 Website: https://www.sincerepractice.com/📱 Subscribe for more conversations on mental health, relationships, faith, and motherhood.#financialabuse #domesticviolence #genderbasedviolence #coercivecontrol #mentalhealth #mentalhealthawareness #relationships #survivorempowerment #therapist #podcast This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Emotional safety isn’t something that just happens in relationships — it’s a skill that must be practiced. In this episode, Helen Bass explains how building safety with others begins with managing your own nervous system, recognizing triggers, and responding intentionally rather than reactively. We discuss how self-awareness, boundaries, and reflection help create relationships where people can feel secure, heard, and respected.LinksWork with Helen: https://www.sincerepractice.com/Read the Newsletter: https://sincerepractice.substack.com/Chapters00:00 Understanding Emotional Safety05:39 The Role of the Nervous System11:20 Creating Space for Reflection16:31 Practical Steps to Emotional Safety This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this insightful conversation, Gina Kiem, an expert in trauma, attachment, cultural identity, and spirituality, offers a reflective space for viewers. This discussion provides clarity and fosters greater self-awareness, contributing to overall mental health awareness. Her unique perspective helps individuals navigate complex relationships and encourages significant personal growth.LinksWork with Gina (Maryland) - https://ginakiem-goldcounsel.com/Work with Helen (California) - https://www.sincerepractice.com/Learn more about Polyvagal Theory: https://www.polyvagalinstitute.org/whatispolyvagaltheoryListen to Podcast about Polyvagal Theory: https://www.youtube.com/watch?v=CWVgXQKrqQ4Chapters00:00 Understanding the Mission: Sincere Practice11:21 Living Inside the Body vs. Being Aware of It22:12 Navigating Family Dynamics and Ancestral Influence32:54 Navigating Personal Experiences in Therapy37:53 The Importance of Nervous System Awareness45:05 Cultural Differences in Love and Money56:09 Patterns in Relationships and Attachment Styles01:02:27 The Impact of Modern Dating on Relationships01:08:20 Building Trust and Safety in Long-Term Relationships01:14:57 Understanding Change and Expansion in Relationships01:20:54 The Role of Boundaries and Authenticity in Relationships This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Like many therapists I know, I found myself in a therapist’s office long before I ever became a licensed clinician. I was there because I was 18, lost, and running out of resources.Learn more about Sincere Practice: https://www.sincerepractice.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

On January 30, 2025, I walked away from a stable job — not out of ambition, but as an act of faith. What felt like loss became an invitation to confront where my security truly rested and to step into a quieter, deeper curiosity about the future. If you’re standing at a threshold in your career, marriage, or faith, this is a reflection on what it means to choose trust over control.Work with Helen: https://www.sincerepractice.com/Subscribe to Newsletter: https://sincerepractice.substack.com/Time Stamps00:00 The Leap of Faith: Starting Sincere Practice03:10 Navigating the First Week: Challenges and Insights05:57 Redefining Purpose: From Creativity to Relationships This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen Bass chats with artist Jessie Kate Bui, who shares her unique framework on how to use story-driven narratives to help you. This conversation explores how to incorporate creative practices into your work and daily life creativity, offering top tips for fostering creative habits. Discover how this framework can help you rewrite the story of your artistic journey.—Referenced moments from the conversation include:* Story, Myth, and Narrative Structure* J. R. R. Tolkien on World-BuildingEssays and letters outlining Tolkien’s philosophy of sub-creation and myth-making, especially On Fairy-Stories, which explores how imagined worlds create psychological coherence.https://onthecobblestoneroad.com/fantasy-worldbuilding/* Dan Harmon’s Story CircleA modern, simplified narrative model based on Joseph Campbell’s monomyth, widely used in contemporary television and screenwriting.https://reedsy.com/blog/guide/story-structure/dan-harmon-story-circle/* The Hero with a Thousand Faces by Joseph CampbellA foundational text tracing recurring mythic structures across cultures, introducing the concept of the Hero’s Journey.* http://www.rosenfels.org/Joseph%20Campbell%20-%20The%20Hero%20With%20A%20Thousand%20Faces,%20Commemorative%20Edition%20%282004%29.pdf* Trauma and Therapeutic Modalities* EMDR (Eye Movement Desensitization and Reprocessing)A trauma-focused therapy that helps individuals reprocess distressing memories by engaging bilateral stimulation.https://www.emdria.org/about-emdr-therapy/* Overview of Major Therapeutic ModalitiesA comparative breakdown of approaches including CBT, psychodynamic therapy, somatic therapies, narrative therapy, and more.https://www.psychologytoday.com/us/basics/therapy/therapy-types-and-modalities* Personality and Identity Frameworks* The EnneagramA personality system describing nine core strategies for coping with fear and desire, often used as a reflective tool in therapy and spiritual formation.https://www.enneagraminstitute.com/what-is-the-enneagram/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this conversation, Helen discusses the concept of hyper-independence as a trauma response that many individuals, particularly women, develop as a survival strategy. She explains how this behavior manifests in over-functioning and constant stress, and emphasizes the importance of learning to receive support from others. The discussion highlights the biological underpinnings of hyper-independence and offers practical steps for individuals to begin the process of letting go of their armor and allowing themselves to be supported, ultimately moving from a state of survival to one of expansion and growth. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

There is a quiet misunderstanding many people carry.They believe they are afraid of failure.But if we listen to the body —not the story —we often find something else.A reaction to success itself.1. When Things Go WellNotice what happens when life opens a door.The client says yes.The date flows.The money lands.The idea works.And instead of relief, something tightens.An urge to withdraw.A sudden irritability.A spiral that seems to arrive out of nowhere.This is not a mindset flaw.It is not a lack of gratitude.It is your nervous system doing its job.Pause hereYou don’t need to answer perfectly.Just notice.* When something good happens in your life, what tends to follow?* Do you feel energized, uneasy, distracted, or suddenly self-critical?* What do you usually do right after a win?No fixing.Just observation.2. The Nervous System’s ThermostatIn somatic psychology, we talk about the Window of Tolerance.Author Gay Hendricks describes a related pattern called the Upper Limit Problem.An image helps here.Think of your nervous system like a thermostat.If your internal setting is calibrated to struggle, effort, or just getting by, that becomes your baseline for safety.Not because it feels good — but because it is known.So when something genuinely good happens, the internal temperature rises.Joy.Visibility.Expansion.And the body responds with a quiet alarm:This is unfamiliar. This might be unsafe.The system attempts to bring you back down to what it recognizes.That “cooling” often looks like self-sabotage.Pause againStay curious.* What feels most familiar to your body: ease or effort?* When things slow down or stabilize, do you relax — or get restless?* What level of “aliveness” feels tolerable before you brace?3. Why Excitement Can Feel Like FearTo the amygdala — the part of the brain scanning for danger —excitement and fear are nearly indistinguishable.Both involve:* increased heart rate* heightened sensation* shallow breath* alertnessIf you grew up in chaos, stress, or emotional unpredictability, your body learned something important:Intensity meant something was about to go wrong.So when a big win arrives, your body may not celebrate.It prepares.Not because you are broken —but because your nervous system is protective.A gentle check-inLet this be simple.* How does your body respond to intensity, even positive intensity?* When you feel excited, do you also feel the urge to brace or scan?* What happens to your breath when something good approaches?The Visibility QuestionFor many women, there is another layer beneath this.Visibility.For most of human history, safety meant belonging.Standing out — having more, being seen, taking up space — could threaten attachment.That memory still lives in the body.So as success grows, a quiet question may surface:If I get bigger… will I still belong?Will I be loved?Will I be resented?Will I be alone?Without conscious awareness, we sometimes shrink ourselves back to the size of our environment — not because we lack desire, but because connection feels essential.Sit with this gentlyNo conclusions required.* What did “standing out” mean in your family or community?* Who were you allowed to be — and who were you not?* When you imagine being fully visible, what emotions arise first?The Practice of TitrationThis work is not about pushing past fear.It is about expanding capacity.In somatic work, we use a principle called titration — adding intensity slowly, in manageable amounts.Like warming a cold glass, drop by drop.Try this now:* Bring to mind a small recent win — something genuinely good but not overwhelming.* Notice where your body registers that goodness. Warmth, softness, expansion.* Stay with that sensation for 10 seconds.* If you feel the urge to deflect, minimize, or pull away — pause. Breathe. Return gently.This is how the nervous system learns.Not through force.Through repetition.After the practiceReflect quietly.* What was hardest about staying with the good?* Did any protective impulses arise?* What did your body need in order to stay present?A Closing TruthYou do not need to break through anything.You do not need to override your fear.Your body is not resisting success —it is asking for safety as you expand.It is safe to feel good.It is safe to be seen.It is safe to be big.And that safety is built slowly, patiently, one sensation at a time.If this resonated, you may want to explore the next piece where we talk about the False Self — and why it often activates right when life starts to open.You’re not behind.You’re learning how to hold more.If you’d like, to go deeper - grab these resources:→ FREE Resources (Calm Reset + tools):https://www.sincerepractice.com/free→ Sincere Reset (9-week support + teaching group):https://www.sincerepractice.com/reset→ Trauma-Informed Therapy (Los Angeles + Online):https://www.sincerepractice.com/therapy This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Why rest can feel unsafe—even when you’re exhaustedHigh achievers aren’t lazy.They’re often stuck in survival mode.In this conversation, Helen Garcia and Lauren DeVera unpack the psychology behind nonstop productivity, burnout, and nervous system dysregulation—and why so many driven, capable people feel productive yet disconnected. In this episode, you'll learn - 🧠 Why productivity can become a stress or trauma response🧠 How chronic overdrive impacts mental health and clarity🧠 Why slowing down actually increases focus, capacity, and performance🧠 How embodiment and movement support nervous system regulation🧠 What sustainable growth really looks like for high achieversIf you feel like you can’t stop — even when you’re burned out — this conversation will help you understand why, and where to begin.👇 Stop forcing. Start listening.🌿 Support & Resources — Helen Garcia (The Sincere Practice)Website:https://www.sincerepractice.comFree 2-Minute Calm Reset (nervous system relief):https://www.sincerepractice.com/free-calm-resetInstagram:https://www.instagram.com/thehelengarcia/LinkedIn:https://www.linkedin.com/in/thehelengarcia/🦁 Movement & Embodiment — Lauren DeVera (The Lion’s Den)Lauren DeVera:https://www.lauren-devera.comThe Lion’s Den Classes & Community:https://www.lauren-devera.com/tldscheduleInstagram — Lauren DeVera:https://www.instagram.com/thelaurendevera/Instagram — The Lion’s Den:https://www.instagram.com/thelionsdendmv/Lauren + Helen Interview  @yellowchaircollective  : https://www.youtube.com/watch?v=Fqeu5knYKF0 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

We often move too quickly through life, preventing us from truly hearing ourselves. This episode invites you to slow down and explore what shapes your inner world, rather than just managing symptoms. It's a journey into self discovery where we gently examine feelings of fear and regret, and how peace can sometimes feel unsettling, especially when dealing with anxiety. In this episode, we explore:Why “trying harder” often keeps you stuckHow outsourcing self-trust delays your lifeThe subtle ways productivity can become emotional avoidanceWhy calm can feel unsettling when intensity has been your baselineHow protective roles shape identity—and limit growthWhat actually creates lasting emotional changeWhere am I waiting for permission I may never receive?What emotion might I have to feel if I truly went after what I want?Which protective role am I afraid to loosen?What would it feel like to let calm be unfamiliar, not wrong?If you’ve ever felt close to what you want—but unable to reach it—this conversation is for you.Reflection questions to sit with:Resources & SupportLearn more or explore support at https://www.sincerepractice.comIf this episode resonated, consider sharing it with someone who might need it—and take a moment to leave a review. It helps this work reach the people it’s meant for. Thank you for being here. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Healing is supposed to make you *better*, right? So why does it feel like you’re getting worse—less productive, more emotional, more messy? Because most of us start healing with a hidden agenda:“I’ll heal my anxiety and finally become the calm, perfect, unstoppable version of me.”But when the work actually starts… your old “fuel” gets taken away.High-functioning anxiety. Perfectionism. People-pleasing. Proving yourself.They worked—but they burned you out.So the beginning of healing can feel like failure.Not because you’re broken… but because you’re in the **refuel phase**.Like renovating a house: it looks worse before it’s rebuilt. Dust. Holes in the wall. Chaos.If you feel like you’re “falling apart,” it might be the best sign yet:You’re finally safe enough to.And falling apart is often the first step to coming together in a way that’s actually real.Want support through the messy middle?Work with Helen + the team at Sincere Practice → www.sincerepractice.com#healing #therapy #mentalhealth #anxiety #perfectionism #peoplepleasing #selfworth #boundaries #grief #psychology This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Prompted by a recent family health scare, a psychotherapist shares reflections on life’s unpredictable timeline—and what it teaches us about grief. The experience reframes new years resolutions, the American work ethic, and the pressure to “keep going,” offering grounded insights from psychology.In this video, Helen breaks down what grief actually looks like in real life: the anxiety, the waves of sadness, the numbness, the guilt, and the quiet moments that don’t fit anyone’s timeline. You’ll learn why grief can show up in your relationships, your motivation, your body, and your sense of identity—and how to respond with more compassion instead of self-judgment.If you’re carrying loss, feeling behind, or trying to force yourself into a “fresh start,” this is for you. This isn’t about quick fixes. It’s about making room for what’s true—and taking one honest step toward a real healing journey through therapy.Watch if you’re struggling with:- grief that doesn’t make sense yet- anxiety + racing thoughts after hard news- new years resolutions that feel impossible- tension or distance in relationships- the pressure to “be productive” while hurtingWork with Helen: www.sincerepractice.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Ever wonder how to truly embrace your multifaceted self instead of just one version? This discussion explores the human voice as a vessel for truth, questioning societal pressures and encouraging genuine "self expression". Discover how honoring your full identity is key to "personal development" and maintaining strong "mental health". It's about finding your authentic voice and learning "how to be authentic" in a world that often asks you to pick a lane.We dive deep into the "sincere practice" of maintaining a multi-hyphenate identity in a world that pressures us to simplify ourselves. Whether you are navigating a career change, balancing multiple passions, or looking for inspiration on how to be your most authentic self, Xochitl’s journey offers a masterclass in living without limits.Chapters00:00 Introduction to the Journey00:55 The Intersection of Music and Journalism02:45 Cultural Identity and Storytelling03:36 Navigating Career Choices and Faith05:26 The Pressure of Perfectionism07:38 The Political Landscape and Personal Identity10:23 Embracing Multiculturalism in Art13:07 The Importance of Representation15:55 Understanding the Political Nature of Identity18:40 The Emotional Toll of Performance21:30 Lessons from Live Performance25:00 The Pursuit of Perfection in Performance29:05 Navigating Perfectionism and Self-Compassion31:27 Faith as a Foundation in the Face of Challenges36:10 Understanding Calling vs. Job41:44 Embracing Multi-Hyphenate Identities46:00 Confronting Conformity and Embracing AuthenticityFollow Xochitl’s journey:Website: xochitlshernandez.comInstagram: @xochimilcatv This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Ever felt like you're battling writer's block or finding it hard to get started? This video explains why `creativity` sometimes feels impossible, using a famous writer's journey.It's not about laziness or a lack of ideas; it's about understanding and overcoming the internal resistance. Learn how to stop procrastinating and find your inner motivation for greater productivity in your writing endeavors. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Struggling to create? It might not be laziness, but burnout. Your nervous system is protecting you from performance. Learn 3 ways to make creating safe again & break the cycle. Tell me what happened! Chapter Timestamps:0:00 - The Burnout Nobody Talks About1:30 - What I Discovered About My Creative Block3:15 - 3 Steps to Climb Out of Creative BurnoutStay in touch: https://bio.site/helengarcia#CreativeBurnout #NervousSystem #CreativeHealing #authenticity This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this conversation, Matthew Bliss discusses the intersection of creativity and risk in podcasting, emphasizing the importance of authenticity, philosophical thinking, and the challenges of conventional wisdom in the industry. He shares insights on how to flourish creatively, the significance of building others' brands, and the balance between chaos and strategy in podcasting. Matthew encourages podcasters to embrace vulnerability and self-validation as they navigate their creative journeys.Chapters00:00 Introduction to Creativity and Risk05:45 Challenging Conventional Wisdom in Podcasting11:45 The Intersection of Philosophy and Podcasting17:55 Flourishing in the Creative Process23:29 Building a Business in Podcasting29:41 Embracing Vulnerability and Risk35:27 Chaos vs. Strategy in PodcastingMatthew's Podcast Website: https://rethinkingpodcasting.com/Follow Helen's Work: https://bio.site/helengarcia This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

I get pretty vulnerable in this episode. It’s an open, honest look at all the rebrands, mistakes, and wrong turns I’ve made in podcasting—basically, the stuff we usually try to hide. But the funny thing is, when I was spiraling about it, my friend Matthew just smiled and said, “These aren’t failures… they’re snapshots of your growth. Happy reinventions.”And honestly, that shifted everything for me.Follow Matthew's WorkWebsite: https://rethinkingpodcasting.com/ Listen on Matthew's Podcast: https://player.captivate.fm/episode/2d35b2d9-cce8-4f09-99a5-dd46589acf91/Follow Helen's Work: https://bio.site/helengarcia This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this episode, Helen explores the intertwined journey as both a creator and a therapist. She reflects on her personal experiences with burnout, the blending of her identities, and the importance of honesty in the process of reinvention. Through her narrative, she emphasizes that transformation is not a linear path but a layered experience that reveals one's true self.Newsletter: https://sincerepractice.substack.com/Instagram: https://www.instagram.com/thehelengarcia/Time Stamps00:00 The Journey of Transformation02:48 Burnout and Breakthrough06:01 The Evolution of Identity08:40 Reinvention and Choices This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this episode of Sincere Practice, Helen Garcia interviews Tiphany Kane, an entrepreneur and former educator, about her journey from teaching to building an audio studio and media company. They discuss the challenges of advocating for change in the education system, the importance of community, and the power of podcasting as a medium for self-discovery and connection. Tiphany shares her insights on fear, collaboration, and the impact of making a difference in the world.Get to Know Tiphany - LinkedIn : https://www.linkedin.com/in/tiphany-kane-m-ed-514264175/Company: https://kasamediapro.com/about-2Instagram: https://www.instagram.com/tiphanykane/?hl=enIndiegogo campaign: https://www.indiegogo.com/projects/help-us-finish-a-community-space-for-audio-prosInterview in Authority Magazine: https://medium.com/authority-magazine/tiphany-kane-of-kasa-media-productions-on-becoming-free-from-the-fear-of-failure-3147bd8c91fa This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen explores the tension between productivity and creativity, emphasizing the importance of slowing down and nurturing one's spiritual life. She discusses how busyness can lead to a lack of fulfillment in creative work and offers practical spiritual practices to cultivate presence and creativity. Chapters00:00 The Illusion of Productivity02:45 The Spirituality of Creativity05:53 Practices for Creative Stillness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

I spent 5 days testing out Twyla Tharp’s Creative Habit — a system for showing up and doing creative work every single day (no excuses, no waiting for inspiration).In this video, I share what it was like to build a ritual, what worked, what didn’t, and how it shifted the way I think about creativity. If you’ve been waiting for the “perfect moment” to start your project, this might be the push you need.📚 Book Mentioned: The Creative Habit by Twyla Tharp - https://www.amazon.com/Creative-Habit-Learn-Use-Life/dp/0743235274Watch on Youtube: https://www.youtube.com/channel/UCR4fJ89xA32I4rpZZidtV6wGet early access to newsletter - https://mindbyhelengarcia.substack.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Digital information can be overwhelming — endless news cycles, arguments online, and the feeling that you should do more. In this video, I share the 3 simple habits I use to calm my mind, stay grounded, and protect my mental health when everything feels chaotic. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Struggling with negative self-talk while creating? In this video, I share what I’ve learned about silencing the inner critic through insights from Cal Newport’s So Good They Can’t Ignore You. Instead of chasing passion, Newport emphasizes the power of building rare and valuable skills—and I reflect on how this shift has helped me approach content creation with more clarity and purpose.Subscribe to the Sincere Newsletter: ⁠⁠https://mindbyhelengarcia.substack.com/⁠YouTube: https://www.youtube.com/@sincerebyhelengarcia This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen explores the theme of reinvention and purpose through the lens of Michael J. Fox's memoir, 'No Time Like The Future.' It discusses how Fox's battle with Parkinson's disease led him to reimagine his identity and redefine retirement as a pivot, not an endSubscribe to the Sincere Newsletter: ⁠https://mindbyhelengarcia.substack.com/YouTube: https://youtu.be/Yv_dvkyiUfITime Stamps00:00 What is Sincere? 00:34 Michael J. Fox's Identity Disruption01:50 Radical Honesty and Presence02:37 Gratitude as Fuel for Creativity03:44 Embracing Fluid Futures05:02 Closing Reflections and Invitation This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen reintroduces her podcast under the new name 'Sincere.' She also explores resilience through the lens of the book 'Make It Stick' by Peter Brown, presenting three key lessons: the necessity of struggle for growth, the importance of retrieval and reflection for resilience, and the benefits of embracing discomfort for lasting growth. She also offers journaling prompts to help listeners introspect and maintain their core selves during difficult periods.Read Make it Stick for yourself (I don't make money from your purchase ;) ): https://www.amazon.com/Make-Stick-Science-Successful-Learning/dp/0674729013Subscribe to the Sincere Newsletter: https://mindbyhelengarcia.substack.com/00:00 Introduction and Podcast Rebranding00:51 Understanding Resilience02:58 Lesson 1: Struggle is Essential05:12 Lesson 2: The Power of Retrieval07:18 Lesson 3: Embracing Discomfort09:36 Conclusion and Homework This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Week after week, we’ve explored the lives of people who’ve faced unimaginable challenges — Holocaust survivors, activists, artists — and we’ve uncovered lessons in resilience, coping, and finding meaning in life’s hardest seasons.But over time, something became clear: this show isn’t just about the mind. It’s about truth. About showing up fully human. About stripping away pretense and speaking from the heart.That’s why Mind is becoming Sincere.Why “Sincere”?Because the people we learn from all have one thing in common: they live sincerely. They meet reality head-on. They speak their truth, even when it’s hard. They remind us that honesty is a form of courage.And here’s what’s next:Free subscribers will still get the weekly episodes you’ve come to expect.Paid subscribers will get even more — full episode breakdowns, behind-the-scenes reflections from my research process, practical tools you can use in your own life, and early access to episodes before they go public.This rebrand isn’t about changing the heart of the project. It’s about naming it more honestly.Created by Helen Garcia, Licensed Mental Health Therapist & Host of Sincere 💌 Newsletter: Subscribe here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this enlightening episode of The Mind Podcast, Helen Garcia delves into the life and teachings of Eddie Jaku, a Holocaust survivor and author of 'The Happiest Man on Earth.' The episode explores Eddie's incredible journey, the gratitude he maintained despite immense suffering, and the profound lessons he imparted on love, family, and happiness.🧵 Connect with Us🌐 Website: https://bio.site/helengarcia 💌 Newsletter: https://mindbyhelengarcia.substack.com/?r=uj91u&utm_campaign=pub-share-checklist00:00 Introduction to Eddie Jaku and His Book01:33 Eddie Jaku's Early Life and Family02:40 Facing Discrimination and Perseverance11:07 Surviving the Holocaust19:08 Post-War Life and Finding Happiness21:59 Reflections and Final Thoughts23:56 Conclusion and Podcast Information This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen talks about Connie Chung's journey of breaking racial and gender barriers through quiet persistence, the toll of trailblazing, and her enduring resilience. Helen draws parallels to her own experiences as a Filipino American therapist and discusses the importance of owning one’s voice and forming personal opinions💌 Newsletter: https://mindbyhelengarcia.substack.com/?r=uj91u&utm_campaign=pub-share-checklistTime Stamps00:00 Introduction to Connie Chung's Legacy00:51 Host Introduction and Book Overview01:42 Breaking Barriers with Grace02:47 Facing Racism and Sexism05:47 Personal Sacrifices and Family Responsibilities07:09 Political Awareness and Influence08:29 Owning Your Voice Later in Life09:30 Conclusion and Call to Action This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

In this episode, we explore the life of J. Robert Oppenheimer, the brilliant yet troubled physicist who led the Manhattan Project and built the first atomic bomb. Inspired by Kai Bird and Martin J. Sherwin's Pulitzer Prize-winning biography 'American Prometheus,' we delve into Oppenheimer's internal conflicts, his feelings of regret, and the psychological burden of his genius. Connect with Helen: https://bio.site/helengarciaAmerican Prometheus Book: https://www.amazon.com/American-Prometheus-Triumph-Tragedy-Oppenheimer/dp/0375726268Time Stamps00:00 Introduction: The Duality of Oppenheimer01:23 Early Life and Intellectual Brilliance03:53 The Manhattan Project: Building the Bomb06:11 The Weight of Guilt and Regret10:44 Post-War Struggles and Public Humiliation13:58 Lessons from Oppenheimer's Life15:49 Conclusion and Next Steps This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen delves into Walter Isaacson's biography of Steve Jobs, exploring the complexities of his character, personal struggles, and relationships. Connect with Helen: https://bio.site/helengarciaChapters00:00 Introduction to Steve Jobs' Biography00:56 The Complexity of Steve Jobs04:31 Jobs' Personal Struggles and Mental Health07:49 Jobs as a Father and Husband10:20 The Dynamic with Wozniak12:07 Jobs' Early Career and Relationships18:08 The Nature of Jobs and Wozniak's Friendship This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen explores Willard’s upbringing and personal journey, providing insightful perspectives on the life and legacy of this influential figure.00:00 Introduction to Dallas Willard's Impact01:39 Early Life and Personal Struggles02:42 Academic and Professional Journey04:26 Philosophical and Spiritual Beliefs10:41 Practical Spiritual Disciplines14:19 Conclusion and Practical TakeawaysSpirit of Disciplines Homework: https://docs.google.com/document/d/1k-9RZ2O10H9c_pNstd6DuML_z7xpntm78xfQshc1CMM/edit?tab=t.0 Connect with Helen: https://bio.site/helengarcia This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

I talk about rebranding the show & I analyze excerpts from Dallas Willard's 'The Spirit of the Disciplines,' highlighting the slow and deliberate process of true transformation.Linkedin: https://www.linkedin.com/in/thehelengarcia/Newsletter (subscribe early, coming out July 2025): https://mindbyhelengarcia.substack.com/subscribeYouTube: https://www.youtube.com/channel/UCR4fJ89xA32I4rpZZidtV6wTime Stamps00:00 Life Changes and Unhurriedness01:01 Rebranding and Broader Reflections01:49 Influences and Inspirations02:43 Dallas Willard's Teachings04:45 The Practice of Faith07:17 Spiritual Transformation11:38 The Importance of Discipline17:48 Personal Update and Podcast Direction This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com

Helen Garcia delves into the inspiring story of Yvon Chouinard, the founder of Patagonia. Drawing from the book 'Let My People Go Surfing,' Helen explores how Chouinard's outsider perspective, rebellious nature, and commitment to environmental stewardship shaped the ethical and sustainable practices of Patagonia.Linkedin: ⁠https://www.linkedin.com/in/thehelengarcia/⁠Newsletter (subscribe early, coming out July 2025): https://mindbyhelengarcia.substack.com/subscribe⁠https://mindbyhelengarcia.substack.com/subscribe⁠YouTube: ⁠https://www.youtube.com/channel/UCR4fJ89xA32I4rpZZidtV6wTime Stamps00:00 Introduction to Overthinking and the Podcast01:55 Yvonne Chouinard's Early Life and Outsider Perspective05:13 Rebellion and Value Clarity in Business07:55 Patagonia's Mission and Environmental Commitment20:46 Personal Reflections and Podcast Goals This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sincerepractice.substack.com