Say More About That

In this episode of Say More About That, La Toya discusses the pattern of becoming “the strong friend” everyone relies on for support without reciprocity, distinguishing it from mutually beneficial relationships. She explains how this role accumulates over time through reliability and early conditioning, then becomes an expectation that others stop questioning. She outlines the costs—persistent exhaustion, resentment that shows up as irritability or withdrawal, loneliness even when surrounded by people, and the performance of appearing fine while overwhelmed—alongside internal beliefs like “I can handle it,” “If I fall apart, everything falls apart,” “asking for help means failing,” and “I don’t want to be a burden.” La Toya encourages noticing imbalance, practicing letting others show up, and journaling who knows the real truth of how you’re doing and why it may feel unsafe to share.Stay connected...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Welcome and Topic Setup00:45 Defining the Strong Friend01:33 How You Became the Go-To02:47 When Strength Becomes Expectation04:50 The Real Costs06:32 Loneliness and Staying Polished10:22 The Inner Scripts Keeping You Stuck13:49 Redefining Burden and Friendship15:15 Building Real Reciprocity18:09 Journal Prompt and Closing

Understanding and Combating Boundary BurnoutIn this episode of 'Say More About That,' host La Toya delves into the concept of boundary burnout—a form of emotional fatigue experienced after setting and maintaining boundaries. She explains that this exhaustion often arises from breaking old habits, managing both your emotions and those of others, and lacking recovery time. La Toya provides practical steps to combat this burnout, including starting with small boundaries, scripting responses, planning recovery time, and expecting resistance. She concludes by emphasizing the importance of mental recovery to sustain healthy boundaries and protect one's peace.Stay connected...Get the FREE⁠⁠⁠ Soft Return⁠⁠⁠ email challenge ⁠⁠⁠HERE⁠⁠⁠.Support the show on ⁠⁠Patreon.⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction to Boundary Burnout00:42 Defining Boundary Burnout02:51 Reasons for Boundary Burnout05:22 Strategies to Combat Boundary Burnout08:26 Recovery Techniques10:10 Final Thoughts and Encouragement

Unpacking the Emotional Weight of Self-AbandonmentIn this episode of 'Say More About That,' La Toya explores the emotional consequences of making choices that don't truly resonate with one's authentic self. She discusses the concept of core beliefs, particularly the belief of not being enough, and how it leads to self-abandonment in pursuit of external validation. The episode delves into the importance of identifying and challenging these beliefs, rewriting them, and aligning actions with one's true self. Practical steps are provided for beginning this deep emotional work, aiming to cultivate a life filled with choices that genuinely reflect who you are.​If you have not done so already, please subscribe and comment Today.Stay connected...Get the FREE⁠⁠ Soft Return⁠⁠ email challenge ⁠⁠HERE⁠⁠.Support the show on ⁠Patreon.⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Episode Overview00:10 The Trap of Self-Abandonment01:35 Understanding Core Beliefs02:35 Steps to Change Core Beliefs03:41 Living Authentically07:20 Questions for Self-Reflection

Navigating Social Anxiety and Embracing VulnerabilityIn this episode of 'Say More About That,' host La Toya delves into the sensitive topic of social anxiety, exploring the aftermath of feeling exposed when someone makes a casual yet impactful comment. She defines social anxiety using the DSM criteria, distinguishes it from shyness, and discusses the struggle between personal identity and external perception. LaToya shares personal experiences and offers practical grounding practices for managing anxiety, emphasizing the importance of showing up authentically. She closes with a reminder of the strength it takes to be vulnerable and encourages listeners to embrace their true selves.​If you have not done so already, please subscribe and comment Today.Stay connected...Get the FREE⁠ Soft Return⁠ email challenge ⁠HERE⁠.Support the show on Patreon.Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Episode Overview00:20 The Moment of Vulnerability01:26 Understanding Social Anxiety03:29 Defining Vulnerability04:02 Identity vs. Perception04:26 Personal Experience and Reflection05:34 The Instinct to Retreat10:15 Grounding Practices for Anxiety11:51 Journal Prompts and Affirmations12:50 Conclusion and Additional Support

Rediscovering Yourself: The Personal Journey of a Quiet Comeback this episode of 'Say More About That,' host La Toya delves into the true essence of a comeback—one that is personal, internal, and not for show. Unlike the performative 'bounce back' often seen on social media, this episode emphasizes healing, self-acceptance, and quiet strength. La Toya discusses the pressures to appear okay and the struggle with overthinking, highlighting how crucial it is to reset your nervous system and genuinely connect with your inner self. The episode includes practical tips for grounding exercises, such as the '3, 3, 3' method, and encourages listeners to embrace their unique journeys of transformation. Plus, La Toya shares her own experiences in the gym and offers a free three-day nervous system reset program to help listeners on their path to self-recovery.​If you have not done so already, please subscribe and comment Today.Stay connected...Get the FREE Soft Return email challenge HERE.Join the ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say More Crew!⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Purpose of the Podcast00:32 The Myth of the Quick Comeback01:28 The Quiet, Personal Comeback02:11 Overthinking and Self-Doubt02:32 Accepting Change and Moving Forward03:43 Reframing Your Healing Journey05:06 Resetting Your Nervous System06:09 Practical Tips for Grounding Yourself07:44 Movement as a Form of Healing09:06 The Soft Return: A Free Resource09:57 Final Thoughts and Encouragement

Letting Go of What Isn't Yours: Emotional Awareness and BoundariesIn this episode, La Toya hosts an episode focusing on the emotional burdens people often carry that do not belong to them. She explains how high-functioning individuals, especially women, are often praised for managing chaos, which can lead to unnecessary emotional strain. La Toya introduces a three-step framework—awareness, ownership, and release—to help individuals recognize and manage these burdens. She emphasizes the importance of setting emotional boundaries and releasing what is not theirs to carry. The episode aims to help listeners create space for their well-being by letting go of unnecessary emotional weight.​If you have not done so already, please subscribe and comment Today.Stay connected...Join the ⁠⁠⁠⁠⁠⁠⁠⁠⁠Say More Crew!⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Episode Overview01:25 The Weight We Carry: Understanding Emotional Burdens03:15 Awareness: Identifying Unchosen Responsibilities04:07 Ownership: Setting Emotional Boundaries06:34 Release: Returning the Weight07:56 Conclusion and Final Thoughts08:34 Patreon and Additional Resources

The Power of Community: Embracing Support and Letting Go of IsolationIn this episode of 'Say More About That,' host La Toya explores the deep-seated notion that high-functioning individuals must do everything alone. She delves into the harmful effects of emotional perfectionism and emphasizes the importance of seeking support from a community. La Toya suggests practical strategies for auditing your support system, asking for help, and allowing others to assist during challenging times. She highlights how vulnerability and community can foster resilience, regulation, and relief. Tune in for tips on evolving strength into discernment and delegation to avoid burnout.​If you have not done so already, please subscribe and comment Today.Stay connected...Join the ⁠⁠⁠⁠⁠⁠⁠⁠Say More Crew!⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Episode Overview00:12 The Myth of Doing It All Alone00:52 The Praise and Perils of High Functioning01:59 The Importance of Asking for Help03:39 Strategies for Building Support Systems06:30 The Role of Community in Personal Well-being09:16 Conclusion and Call to Action

Balancing Burnout and Discipline: Insights for High Achieving WomenIn this episode of Say More About That, we delve into the challenging dynamics between burnout and discipline, particularly for high-achieving women and high-functioning black women. La Toya shares personal experiences of dealing with fatigue post-surgery and the internal conflict between feeling lazy and recognizing the need for rest. The episode offers a comprehensive definition of burnout, differentiates it from mere tiredness, and explores the unique pressures faced by high-functioning individuals. Practical advice is given on recognizing when to rest versus when to apply discipline, advocating for a compassionate approach to self-care and productivity.​If you have not done so already, please subscribe and comment Today.Stay connected...Join the ⁠⁠⁠⁠⁠⁠⁠Say More Crew!⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Episode Overview00:23 Personal Story: Recognizing Burnout01:35 Understanding Burnout: Definitions and Symptoms03:34 High-Functioning Women and Burnout05:40 The Strong Black Woman Stereotype06:49 The Importance of Rest in Discipline08:36 Practical Tips for Balancing Rest and Discipline10:10 Conclusion and Additional Support

Welcome to Say More About That—the podcast for high-functioning Black women learning to feel, heal, and set boundaries without guilt.I’m La Toya, a therapist turned creator, here to hold space for the deep stuff: emotional regulation, gym-life healing, and what it really takes to choose yourself in a world that keeps asking for more.New episodes drop every Monday. If you're ready to stop performing healing and start living it, hit follow, and let’s Say More About That.Looking for deeper support? Join the Say More Crew!⁠⁠ on Patreon for exclusive tools, journal prompts, practices, and EXCLUSIVE mini episodes.​If you have not done so already, please subscribe and comment today.Other ways to connect and support my content: Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode of Say More About That, host La Toya the Therapist guides listeners through a mid-year assessment. She encourages viewers to reflect on their progress, despite any setbacks, and provides practical strategies to realign with their goals, peace, and purpose. La Toya introduces three key practices: a Sunday self-audit for self-reflection, a boundary refresh to reassess personal limits, and micro-joy tracking to find small moments of happiness daily. The episode emphasizes the importance of being gentle with oneself and choosing to reset without guilt. ​If you have not done so already, please subscribe and comment Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the ⁠⁠⁠⁠⁠Say More Crew!⁠⁠⁠⁠00:00 Welcome and Mid-Year Check-In01:16 Sunday Self Audit: Reflect and Realign04:46 Boundary Refresh: Emotional Hygiene07:47 Micro Joy Tracking: Finding Small Wins10:20 Final Thoughts and Patreon Perks

In this episode of 'Say More About That,' host La Toya delivers a heartfelt message emphasizing the importance of honoring oneself rather than continually striving for perfection. She discusses the cultural pressures of constant self-improvement and rejects the idea of viewing oneself as a project to be fixed. La Toya emphasizes the importance of self-compassion, acknowledging progress alongside pain, and recognizing that healing is a nonlinear journey. Sharing personal anecdotes and practical advice, she encourages listeners to embrace their humanity, prioritize self-compassion, and appreciate their current selves while evolving. ​If you have not done so already, please subscribe and comment Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the ⁠⁠⁠⁠Say More Crew!⁠⁠⁠00:00 Welcome and Introduction00:24 The Pressure of Constant Self-Improvement02:00 You Are Not a Project02:40 Healing is Not Perfection06:22 Holding Progress and Pain with Self-Compassion08:07 Real Self-Growth vs. Self-Rejection10:22 Closing Thoughts and Announcements

In this episode of Say More About That, host La Toya, the Therapist, discusses the importance of protecting your peace and setting boundaries without feeling guilty. She challenges the common misconception that putting yourself first is selfish and emphasizes that boundaries are sacred and necessary for mental and emotional well-being. La Toya explains what it means to protect your peace, addresses the guilt often associated with setting boundaries, and offers practical tips for asserting yourself while maintaining healthy relationships. The episode also includes a discussion on the cultural conditioning that particularly affects women, and a call to rethink how we approach boundaries in our lives.​If you have not done so already, please subscribe and comment Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the ⁠⁠⁠Say More Crew!⁠⁠00:00 Introduction and Episode Overview00:16 Understanding Selfishness and Boundaries01:09 Defining and Protecting Your Peace03:06 The Struggle with Guilt03:58 Real-Life Examples and Lessons05:11 Healthy vs. Unhealthy Guilt07:36 The Importance of Boundaries in Relationships09:03 Practical Tips for Setting Boundaries10:55 Affirming Your Why and Using Neutral Language

In this episode, we discuss strategies for handling emotional triggers without reacting impulsively. Key techniques include validating your emotions, utilizing body movement and breath work, co-regulating with a calm individual, and later reflecting on your triggers. A highlight is the STOP skill, which involves stopping, taking a step back, observing the situation, and proceeding mindfully to align your actions with your values. The episode emphasizes that while feeling intense emotions is normal, managing your response is essential. Additional resources like journal prompts and worksheets are available on Patreon.​If you have not done so already, please subscribe and leave a comment Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the ⁠⁠Say More Crew!⁠00:00 Introduction to Emotional Regulation06:02 Validating Your Emotions06:20 Using Your Body to Regulate Your Mind06:36 Breath Work Techniques06:54 Co-Regulation and Support Systems07:13 Reflecting on Emotional Triggers08:31 The STOP Skill09:50 Proceeding Mindfully10:08 Healing and Growing in Real Time10:58 Staying Connected to Yourself11:24 Conclusion and Additional Resources

The gift of intuitionIn this episode of Say More About That, host La Toya the therapist, delves into the significance of intuition and why it often gets ignored in favor of logic and external validation. She explains how intuition is a calm, internal knowing that guides us before logical reasoning kicks in. She emphasizes the importance of recognizing and trusting your own inner voice and provides practical tips on how to strengthen it. By getting quiet, practicing body awareness, and honoring small intuitive nudges, listeners can reconnect with their inner wisdom. She highlights the difference between intuition and anxiety, noting that intuition is steady and knowing while anxiety is rooted in questioning. The episode also explores the reasons behind our tendency to dismiss intuition and the consequences of doing so. La Toya encourages listeners to ask themselves what their intuition is telling them and offers additional resources on her Patreon for those looking to dive deeper.​If you have not done so already, please subscribe and leave a comment Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the ⁠Say More Crew!⁠00:00 Introduction and Mother's Day Wishes00:16 Today's Topic: Trusting Your Intuition01:12 Defining Intuition02:33 Why We Ignore Our Intuition04:37 Intuition vs. Anxiety and Fear08:05 Strengthening Your Intuition08:27 Practical Tips to Reconnect with Intuition10:49 Reflecting on Intuition11:39 Conclusion and Call to Action

Understanding and Overcoming Rejection with La Toya the Therapist. In this episode of 'Say More About That, La Toya dives deep into the topic of rejection, exploring its painful emotional impact and offering insights on how to cope and heal. She emphasizes that rejection is an experience rather than an identity, and she explains the biological basis of why rejection hurts. She provides strategies for dealing with rejection, including the importance of challenging negative narratives and affirming self-worth from within. La Toya also shares personal anecdotes to illustrate how rejection can be a form of protection, guiding listeners to better opportunities. Additionally, she shares the much-awaited announcement of the new Patreon community, 'Say More Crew,' inviting listeners to join for exclusive content and support.​If you have not done so already, please subscribe and leave a comment Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Say More Crew!00:00 Introduction and Episode Overview00:51 Defining Rejection02:01 The Biological Impact of Rejection02:56 Rejection and Self-Worth06:26 Rejection as a Teacher12:52 Healing from Rejection17:06 Join the Say More Crew on Patreon18:29 Closing Remarks

The Power of Acceptance: Transforming Pain into GrowthIn this episode of Say More About That, La Toya, a licensed therapist, dives into the transformative power of acceptance. She explains that acceptance is not about giving up or liking difficult situations, but acknowledging reality without resistance. La Toya elaborates on how acceptance can reduce suffering, help us respond thoughtfully instead of reacting impulsively, and open the door to personal growth. She also clarifies that acceptance does not mean agreement with the circumstances. She then provides practical steps to practice acceptance, emphasizing the importance of self-compassion, focusing on control, and creating daily mantras. The episode encourages listeners to see acceptance as a gift that frees up emotional energy for healing and intentional decision-making. La Toya concludes with a reminder that acceptance is a daily practice that ultimately brings peace and power.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Today's Topic00:52 Defining Acceptance02:09 The Power of Acceptance04:55 What Acceptance is Not06:24 Practicing Acceptance10:17 Conclusion and Final Thoughts

The Power of the Pivot: Embracing Change and Personal GrowthIn this episode of 'Say More About That,' La Toya discusses the concept of pivoting and why it's crucial for personal growth and alignment with one's goals and values. She explains what a pivot is, why we resist it, and how to overcome fears associated with change. La Toya emphasizes that pivoting isn't about failure, but about making an intentional and mindful shift to better serve our current needs. She shares personal anecdotes and practical steps to help listeners recognize when it's time to pivot and how to approach the process thoughtfully. This episode aims to empower listeners to embrace change and adapt to a more fulfilling life.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Episode Overview00:40 Defining the Pivot01:23 Personal Experience with Pivoting02:13 Common Misconceptions About Pivoting03:33 Why We Resist Change09:04 Recognizing When It's Time to Pivot11:11 Steps to Successfully Pivot14:58 Final Thoughts and Encouragement

In this episode of 'Say More About That,' La Toya, the therapist, discusses the profound impact of our narratives and how they shape our lives. She explains that these internal stories often originate from childhood experiences, societal messages, and trauma. La Toya highlights the importance of identifying and challenging negative narratives, sharing personal anecdotes about her own struggles with feeling friendless. She provides practical exercises for listeners to uncover their internalized stories, challenge them, and replace them with more empowering beliefs. The episode encourages self-compassion, personal growth, and proactive steps towards rewriting one's narrative.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Welcome and Apologies00:42 Understanding Narratives03:01 Impact of Negative Narratives04:35 Personal Story: Overcoming False Narratives06:33 Identifying and Challenging Your Narratives10:21 Rewriting Your Story13:48 Final Thoughts and Encouragement

Embracing Imperfection and Letting Go of Unrealistic ExpectationsIn this episode of Say More About That, La Toya delves into the importance of embracing imperfection and shedding unrealistic expectations. La Toya defines what expectations are, explains how they are formed, and examines the costs of striving for perfection. She offers practical advice on how to identify, challenge, and reframe unrealistic standards. The episode emphasizes the value of authenticity, the freedom that comes with accepting imperfections, and the need for self-compassion. Listeners are encouraged to let go of societal and self-imposed pressures to find true joy and fulfillment.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Welcome and Introduction00:31 Defining Expectations01:26 The Pressure of Perfection02:48 Consequences of Unrealistic Expectations05:12 Embracing Imperfection06:15 Practical Steps to Let Go of Unrealistic Standards08:50 Final Thoughts and Encouragement

In this episode of Say More About That, host La Toya the Therapist delves into the transformative power of gratitude. La Toya discusses the importance of consistently practicing gratitude to shift focus from what we lack to what we have, debunking common myths such as gratitude being 'toxic positivity' and requiring grand gestures. She offers practical tips like keeping a gratitude journal, expressing gratitude to others, practicing gratitude in the moment, and using gratitude affirmations. La Toya also advises on overcoming challenges in maintaining a gratitude practice, emphasizing its impact on mental health and overall well-being.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other links⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction to Gratitude00:54 Defining Gratitude01:39 Debunking Gratitude Myths04:11 Simple Ways to Practice Gratitude08:22 Overcoming Challenges in Gratitude Practice11:55 Conclusion and Call to Action

In this episode of Say More About That, La Toya discusses prioritizing your mental health without feeling guilty. She explores the definition of mental health, the societal expectations leading to guilt, and why it's crucial to care for your mental well-being. La Toya provides practical strategies such as setting boundaries, scheduling self-care, and practicing morning mindfulness. She encourages listeners to challenge internalized beliefs about self-care being selfish and to embrace the necessary steps to ensure overall well-being.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Newsletter and other linksEmail- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meditation Podcast mentioned in the Show: Love Your Calm00:00 Introduction to Prioritizing Mental Health00:37 Defining Mental Health01:39 Why We Feel Guilty About Self-Care05:31 Overcoming Guilt and Prioritizing Self-Care10:05 Practical Tips for Daily Mental Health12:42 Handling Guilt and Final Thoughts

In this episode of Say More About That, La Toya the Therapist delves into the significance of emotional intelligence in our daily lives and relationships. Addressing common misconceptions, she highlights the five key components defined by psychologist Daniel Goldman: self-awareness, self-regulation, motivation, empathy, and social skills. La Toya provides practical steps for building emotional intelligence, including practicing self-awareness, improving self-regulation, cultivating empathy, and strengthening social skills. She emphasizes the benefits such as better relationships, improved mental health, greater success at work, and stronger decision-making skills. Throughout the episode, La Toya encourages listeners to engage in self-reflection and actively practice these skills to create a more fulfilling life.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction to Emotional Intelligence01:45 Defining Emotional Intelligence02:25 Components of Emotional Intelligence04:47 Importance of Emotional Intelligence06:51 Building Emotional Intelligence16:33 Challenges in Developing Emotional Intelligence18:44 Conclusion and Final Thoughts

In this episode of 'Say More About That,' we explore the impact of major life transitions such as career shifts, big moves, and relationship changes. The host discusses why these transitions can be stressful and offers practical coping strategies that support mental health. Key points include understanding the stress caused by uncertainty and loss of routine, permitting oneself to feel, focusing on controllables, leveraging support systems, reframing transition as personal growth, and prioritizing self-care. The episode emphasizes patience and self-compassion, reminding listeners that adjusting to change is gradual. Practical advice and encouragement are provided to help navigate these challenging times.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction to Life Transitions00:36 Why Transitions Feel Stressful02:05 Coping with Major Life Changes02:58 Focusing on Controllables03:37 Leaning on Your Support System04:18 Reframing Transition as Growth05:01 Prioritizing Self-Care and Stability06:35 Final Thoughts and Encouragement06:52 Closing Remarks and Call to Action

Quick and Effective Techniques to Manage AnxietyIn this episode of Say More About That, host La Toya, a licensed therapist, discusses common experiences of anxiety and offers five practical strategies to manage it in daily life. The episode includes useful methods such as the 4-7-8 breathing technique, grounding techniques like the 3-2-1 method, positive self-talk, short movement breaks, and mini mindfulness moments. La Toya also emphasizes seeking professional help for chronic anxiety and encourages viewers to engage with the content by sharing their favorite tips. Tune in for manageable, effective ways to reduce anxiety and enhance your well-being.A few reminders​If you have not done so already, please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoya⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Overview00:42 Understanding Anxiety02:27 Breathing Techniques to Reduce Anxiety03:16 Grounding Techniques for Anxiety04:30 Positive Self-Talk05:34 Movement Breaks06:38 Mindfulness Moments07:19 Conclusion and Final Thoughts

Staying True to Yourself: The Key to a Fulfilling LifeIn this episode, La Toya focuses on staying true to oneself amidst various external pressures from social media, family, and society. Emphasizing that the relationship with oneself is the most critical, the episode outlines the benefits of self-respect, authentic happiness, reduced stress, and strong relationships. Practical advice is given on limiting external influences, practicing self-reflection, listening to intuition, surrounding oneself with supportive people, and focusing on one's own journey. The host encourages listeners to define personal success, set personal goals, and practice gratitude to live a life that truly feels like their own.A few reminders​If you have not done so already please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @livinlatoyaTikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Theme of the Episode01:13 The Importance of Staying True to Yourself01:55 Challenges of Living for Others02:00 Benefits of Authenticity04:00 Drowning Out the Noise04:53 Practical Tips for Self-Reflection08:36 Focusing on Your Own Journey10:48 Celebrating Progress and Practicing Gratitude12:17 The Courage to Be Authentic13:07 Final Challenge and Conclusion

Balancing Independence and Togetherness in RelationshipsIn this episode, La Toya the Therapist explores how to maintain your identity while being a supportive and loving partner. She discusses the importance of balance in relationships, defining it as a state of stability and harmony where different elements receive appropriate attention and proportion. The episode highlights the risks of losing oneself in a relationship and provides practical advice for blending independence with togetherness. Key points include the significance of personal interests, setting healthy boundaries, maintaining open communication, and the value of mutual growth within a relationship. Real-life examples and actionable steps are shared to help listeners achieve a fulfilling and balanced partnership.A few reminders​If you have not done so already please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠00:00 Introduction and Today's Topic00:54 Defining Balance in Relationships02:29 The Importance of Balance03:06 Personal Story: Losing Balance05:16 Recognizing Imbalance07:42 Practical Tips for Maintaining Identity10:55 Resetting and Reconnecting13:29 Conclusion and Final Thoughts

Articulating Your Needs in RelationshipsIn this episode, we dive into the importance of communicating your needs in relationships, whether romantic, platonic, or professional. La Toya begins by defining communication as the exchange of information, ideas, thoughts, or feelings and emphasizes the role of both verbal and non-verbal methods. Key points include building trust, preventing resentment, and strengthening relationships through clear expression of needs.The episode also addresses common barriers to communication such as fear of rejection, past experiences, and not knowing one's needs. Practical tips are given on how to effectively communicate, including using 'I' statements, being specific, and picking the right time. The host also discusses what to do when your needs are not being met, including re-evaluating, compromising, and setting boundaries.A few reminders​If you have not done so already please Subscribe Today.Stay connected on social media...Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠⁠Download the FREE Guide to Starting the Year Strong⁠⁠⁠⁠HERE.⁠⁠⁠⁠00:00 Introduction and Overview00:23 Defining Communication01:39 Importance of Communicating Needs04:14 Common Barriers to Communication06:52 Identifying Your Needs08:26 How to Communicate Your Needs12:17 What to Do If Your Needs Aren't Met15:24 Conclusion and Final Thoughts

The Art of Setting Boundaries for Healthy Relationships In this episode, La Toya the Therapist discusses the importance and methods of setting personal boundaries in various relationships, including with partners, family, friends, coworkers, and oneself. The episode covers the different types of boundaries such as physical, emotional, time, mental, and material. It emphasizes the role of boundaries in preventing resentment, improving communication, protecting mental and emotional health, and fostering respect. La Toya introduces the four C's of boundary setting—Clear, Concise, Consistent, and Consequence. Practical advice is provided on identifying the areas where boundaries are needed, overcoming guilt, and gradually implementing boundaries to enhance personal well-being and relationship balance. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠⁠ Download the FREE Guide to Starting the Year Strong ⁠⁠⁠HERE.⁠⁠⁠ 00:00 Introduction and Excitement for Black History Month 00:06 Understanding Boundaries: Definition and Importance 01:46 Types of Boundaries: Physical, Emotional, and More 08:38 Setting Boundaries: Clear, Concise, Consistent, Consequence 11:55 Boundaries in Different Relationships 14:52 Overcoming Guilt and Fear in Boundary Setting 17:48 Conclusion: The Power of Boundaries for Self-Care

In this episode, La Toya the Therapist delves into the importance of self-compassion and why it should be your top priority for the year. The discussion starts with a definition of self-compassion, referencing Dr. Kristen Neff's three components: self-kindness, common humanity, and mindfulness. The episode highlights four key benefits of self-compassion: boosting resilience, reducing stress and anxiety, fostering healthy relationships, and encouraging sustainable growth. Practical tips for practicing self-compassion are provided, such as improving self-talk, setting boundaries, and celebrating small wins. Common challenges like guilt, perfectionism, and external pressure are addressed, providing strategies for overcoming them. Listeners are encouraged to develop this skill with intention and to share the episode with others who may benefit. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠⁠ Download the FREE Guide to Starting the Year Strong ⁠⁠HERE.⁠⁠ 00:00 Introduction and Warm Welcome 00:20 Understanding Self-Compassion 01:13 Components of Self-Compassion 01:56 Why Self-Compassion Matters 05:45 Practical Steps to Practice Self-Compassion 07:48 Overcoming Challenges in Self-Compassion 11:22 Final Thoughts and Encouragement

How to Avoid Burnout While Pursuing Your New Year's Goals In this episode, La Toya discusses the definition and signs of burnout and explores common reasons it occurs, such as setting unrealistic goals, neglecting rest, and succumbing to external pressures. The episode provides practical strategies like setting SMART goals, prioritizing rest, and creating sustainable routines to avoid burnout. The host emphasizes self-compassion, celebrating small wins, and the importance of personalized systems and routines. Listeners are encouraged to focus on progress, self-care, and staying in their personal lanes. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠⁠ Download the FREE Guide to Starting the Year Strong ⁠HERE.⁠ 00:00 Introduction and Happy MLK Day Greetings 00:28 Understanding Burnout 01:18 Causes of Burnout 03:13 Solutions to Combat Burnout 05:36 Practical Strategies to Avoid Burnout 07:50 Creating a Sustainable Routine 10:27 Final Thoughts and Encouragement 11:06 Closing Remarks and Free Guide

Overcoming January Pressure: Setting Realistic Goals for the New Year In this episode of 'Say More About That,' LaToya the Therapist addresses the overwhelming pressure that comes with the start of a new year. She challenges the cultural expectation of setting huge goals and the unrealistic notion of transforming overnight. LaToya advocates for a more mindful and intentional approach, encouraging listeners to overcome the January overload by focusing on one or two key areas, setting small achievable goals, and defining success on personal terms. Additionally, LaToya shares strategies to ease the pressure, such as curating social media feeds, setting boundaries, practicing self-compassion, celebrating small wins, and staying present. The episode emphasizes slowing down, prioritizing, and allowing oneself to rest. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠ Download the FREE Guide to Starting the Year Strong HERE. 00:00 Introduction: The January Pressure 00:45 The January Overload Trap 02:13 Counterintuitive Approach: Do Less to Achieve More 03:26 Setting Intentional Priorities 06:21 Mindful Strategies to Ease Pressure 09:07 Conclusion: Embrace a Slower Pace

Building Healthy Habits That Stick In this episode of 'Say More About That,' LaToya the Therapist discusses the keys to creating sustainable healthy habits. She outlines the importance of starting small, being clear on goals, avoiding all-or-nothing thinking, and tying new habits to existing routines. The episode breaks down the science of habit formation and provides actionable tips such as tracking progress and practicing self-compassion. LaToya also addresses common pitfalls like losing motivation and trying to change too much at once, emphasizing the need for discipline and realistic goal setting. Listeners are encouraged to focus on progress over perfection in their journey toward better mental health and overall well-being. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠ 00:00 Introduction to Building Healthy Habits 01:23 Understanding Habits and Why Resolutions Fail 05:03 The Science Behind Habit Formation 07:04 Actionable Tips for Building Healthy Habits 09:57 Overcoming Common Pitfalls 12:16 Ideas for Healthy Habits 14:33 Conclusion and Final Thoughts

Setting Intentions vs Resolutions: A Mindful Approach to the New Year. In this episode of Say More About That the host, LaToya the Therapist, explores the difference between setting intentions and resolutions to create a balanced and fulfilling life. She clearly defines intentions and discusses why they may be more effective than rigid resolutions. LaToya also offers practical steps for setting meaningful intentions, emphasizing the importance of reflection, choosing a theme for the year, writing down intentions, and regularly revisiting and adjusting them. Finally, she delves into the power of mindfulness and its role in aligning daily actions with intentions through practices like morning check-ins, gratitude journaling, and self-compassion. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠⁠ 00:00 Introduction and New Year Greetings 00:17 Intentions vs Resolutions: A Mindful Approach 00:57 Defining Intentions 02:22 Why Resolutions Often Fail 05:35 Setting Meaningful Intentions 09:49 Mindfulness and Intentions 11:48 Mindful Practices to Support Intentions 13:32 Conclusion and Final Thoughts

In this episode of Say More About That La Toya addresses the deeply personal and sensitive topic of church hurt. She shares her own experiences and provides insights into the emotional and spiritual pain caused by harmful experiences within a church setting. La Toya discusses various causes such as flawed leadership, toxic church cultures, and unmet expectations, and explores the common reactions to church hurt including anger, confusion, isolation, and loss of faith. She emphasizes the importance of acknowledging the pain, seeking support, setting boundaries, and finding ways to heal. LaToya also highlights the necessity of separating one's faith from the hurt experienced at the church and encourages personal spiritual growth. The episode concludes with practical steps for healing and offers support resources for those experiencing church hurt. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠⁠ 00:00 Introduction to Church Hurt 02:23 Defining Church Hurt 03:33 Causes of Church Hurt 06:30 Common Reactions to Church Hurt 09:17 Personal Story and Isolation 15:08 Healing from Church Hurt 22:18 Final Thoughts and Encouragement

In this episode of 'Say More About That,' LaToya discusses the vital importance of self-care after an emotionally charged election. She explains how elections can stir a range of emotions and highlights the necessity of taking intentional actions to maintain mental and emotional well-being. LaToya provides practical self-care tips, including limiting media consumption, practicing boundaries, grounding techniques, seeking joy, and the significance of community support. She emphasizes that self-care is not selfish but essential for personal resilience and collective strength. Additionally, she encourages listeners to join her newsletter for more insights. A few reminders ​If you have not done so already please Subscribe Today. Stay connected on social media.... Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠ 0:00 Introduction and Overview 00:54 Understanding Self Care 02:01 Why Self-Care is Crucial Post-Election 02:56 Practical Self-Care Tips 04:15 Setting Boundaries for Mental Health 05:26 Grounding Techniques for Stress Relief 06:41 Finding Joy and Community Support 09:00 Conclusion and Final Thoughts

In this episode of Say More About That, La Toya explores the connection between infidelity and insecurity in relationships. The discussion begins with defining infidelity, including emotional, physical, and digital cheating, and insecurity, characterized by self-doubt and uncertainty. The host outlines reasons for infidelity such as unmet needs, opportunity, and emotional disconnection, explaining that these issues often stem from a lack of communication and honesty. She also describes the impact of infidelity on both the cheater and the betrayed, emphasizing the importance of radical honesty, clear boundaries, and self-healing for repairing relationships. The episode concludes with practical advice on managing insecurities and building stronger partnerships post-infidelity. A few reminders ​If you have not done so already please Subscribe Today. ​If this resonates with you we would appreciate a great review!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠⁠

In this episode of Say More About That La Toya discusses burnout including the definition and causes of burnout, noting it as a state of physical, emotional, and mental exhaustion due to prolonged stress. She discusses work-related causes, societal and cultural expectations, and the personal factors that contribute to burnout. La Toya emphasizes the importance of preventing or managing burnout through self-care, boundary setting, prioritization, and seeking support. She offers practical advice on changing expectations, managing workloads, setting personal boundaries, and finding what truly matters to maintain both personal and professional life. The episode encourages listeners to reassess their priorities and take proactive steps in their lives to avoid burnout. The meditation podcast mentioned in the show is called Love Your Calm. A few reminders ​If you have not done so already please Subscribe Today. ​If this resonates with you we would appreciate a great review!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠

Pushing Through Your Goals in the Final Quarter In this episode of 'Say More About That" La Toya discusses the importance of continuing to work towards your goals during the last quarter of the year despite the fatigue and distractions of life. The episode provides practical tips on breaking down goals into manageable tasks, staying realistic and flexible, and the importance of tracking progress. La Toya also emphasizes the value of accountability and reflection in achieving success. Viewers are encouraged to share their goals for additional support. A few reminders ​If you have not done so already please Subscribe Today. ​If this resonates with you we would appreciate a great review!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠⁠

In this episode, La Toya deep dives into the relationship between grace and accountability, exploring how to find the right balance between being kind to ourselves and holding ourselves accountable. She will talk about how too much grace can lead to laziness or avoidance, and how too much accountability can lead to burnout. By the end of this episode, you’ll have practical strategies to determine when to give yourself grace and when to push yourself to meet your goals. A few reminders ​If you have not done so already please Subscribe Today. ​If this resonates with you we would appreciate a great review!⁠⁠⁠⁠⁠⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠⁠her website ⁠

In this episode, La Toya discusses the importance of community and friendship as an adult. 
A few reminders​If you have not done so already please Subscribe Today.​If this resonates with you we would appreciate a great review!⁠⁠⁠⁠⁠⁠⁠To stay engaged and connect with La Toya follow her on all things social:Instagram⁠⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠⁠TikTok-⁠⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠⁠Email- [email protected] learn more about La Toya visit ⁠⁠⁠⁠⁠⁠⁠her website

In this episode, La Toya discusses the space between healing and experiencing a recent trigger. If you are triggered does that mean you are not healed? What does it mean to be healed from a trauma? These questions and more are explored in this episode. The Instagram post referenced in the show is here. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠⁠⁠⁠⁠⁠newsletter here⁠⁠⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠⁠her website

In this episode, La Toya discusses feeling behind in life, breaking down the why and challenging you to consider whose rules you are attempting to play by. She also gives journal prompts to help you identify what your passions are. Followed by practical tips for achieving success. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠⁠⁠⁠⁠newsletter here⁠⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠⁠her website

More often than not, people believe boundaries are about cutting others off, which is not always the case. In this episode, La Toya discusses a few benefits of boundaries and how they can improve your life and relationships. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! To stay engaged and connect with La Toya follow her on all things social: Instagram @latoyathetherapist TikTok- @toya.the.thrpst Email- [email protected] To learn more about La Toya visit her website latoyathetherapist.com

In this episode, La Toya discusses break ups both romantic and platonic. She discusses how you are impacted by breakups and also how you can do the work and heal. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠⁠⁠⁠newsletter here⁠⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠⁠ @latoyathetherapist⁠⁠⁠⁠ TikTok-⁠⁠⁠⁠ @toya.the.thrpst⁠⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠⁠her website

In this episode, La Toya discusses doing the work. What does that even mean? Find out in this week's episode. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠⁠⁠newsletter here⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠ @latoyathetherapist⁠⁠⁠ TikTok-⁠⁠⁠ @toya.the.thrpst⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠her website

In this bonus episode, La Toya answers a few listener questions. Enjoy this brief bonus episode as we gear up for season 2!! A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠⁠⁠newsletter here⁠⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠⁠ @latoyathetherapist⁠⁠⁠ TikTok-⁠⁠⁠ @toya.the.thrpst⁠⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠⁠her website

In this episode La Toya discusses forgiveness. What does it mean to forgive and do we have to save the relationship to truly have forgivenss. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠⁠newsletter here⁠⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠⁠ @latoyathetherapist⁠⁠ TikTok-⁠⁠ @toya.the.thrpst⁠⁠ Email- [email protected] To learn more about La Toya visit ⁠⁠her website

In this episode La Toya discusses accountability. She discusses what it means to really be accountable and also why it is often hard for us to do. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my ⁠newsletter here⁠ To stay engaged and connect with La Toya follow her on all things social: Instagram⁠ @latoyathetherapist⁠ TikTok-⁠ @toya.the.thrpst⁠ Email- [email protected] To learn more about La Toya visit ⁠her website

In this episode La Toya discusses healing. She talks about what is healing? What is healing not? How do we heal? A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! Subscribe to my newsletter here To stay engaged and connect with La Toya follow her on all things social: Instagram @latoyathetherapist TikTok- @toya.the.thrpst Email- [email protected] To learn more about La Toya visit her website

In this episode La Toya eagerly discusses consistency. She adresses a few reasons why we fail to be consistent as well as giving useful ways to develop consistency. A few reminders If you have not done so already please Subscribe Today. If this resonates with you we would appreciate a great review! To stay engaged and connect with La Toya follow her on all things social: Instagram @latoyathetherapist TikTok- @toya.the.thrpst Email- [email protected] To learn more about La Toya visit her website latoyathetherapist.com