Strengths in Action

We often focus so much on our problems, weaknesses, or what's not working that we forget to ask an essential question:
“What is already strong within me?”

Understanding and using your character strengths is one of the most empowering ways to build confidence, boost motivation, and make meaningful progress toward your goals. That’s where the VIA Character Strengths come in—a set of 24 scientifically studied traits that help people thrive.

In this simple exercise for self-discovery and goal setting, you’ll learn how to use your strengths to better understand yourself and set purposeful goals using a simple, four-step exercise called “Strengths in Action.”

What Are Character Strengths?

Character strengths are the positive parts of your personality—things like kindness, creativity, perseverance, or curiosity—that feel natural and energizing when you use them. According to positive psychology research, the more we intentionally use our strengths, the more engaged, resilient, and fulfilled we tend to feel.

You can take the free VIA Character Strengths Survey here to discover your top strengths.

Strengths in Action: A 4-Step Exercise

Whether you’re setting a new goal, navigating a challenge, or just getting to know yourself better, this simple process can help you activate your strengths with clarity and intention.

Step 1: Identify Your Top Strengths

Take the VIA Survey, or simply review the list of 24 character strengths and choose 3–5 that feel most authentic or energizing to you. Ask yourself:

• “Which strengths show up most often in my life?”

• “When do I feel most like myself?”

Examples include: Gratitude, Humor, Bravery, Teamwork, Perspective, and many more.

Step 2: Reflect on Strengths in Your Past

Once you’ve identified a few strengths, reflect on how you’ve used them before:

• “When was a time I used this strength and felt proud?”

• “How did this strength help me overcome a challenge?”

• “Who benefited from me using this strength?”

Try writing about a time when one of your strengths helped you succeed, connect, or grow.

Step 3: Set a Strengths-Based Goal

Now think about a current goal or challenge in your life. How might one of your top strengths help you move forward?

Here’s a simple planning prompt:

• Top Strength - Strengths in Action

• Goal/Challenge - Strengthen my relationship with my sister

• How Will You Apply the Strength? - Reach out weekly and listen with compassion

• When/Where? - Sundays after dinner

This keeps your goal personal, purposeful, and doable.

Step 4: Reflect and Adjust

At the end of the week, ask yourself:

• “How did it feel to use that strength?”

• “What progress did I make?”

• “What might I try differently next time?”

This builds momentum and reinforces your sense of agency and self-trust.

Bonus Ideas

If you want to deepen the experience, try:

• Strengths Scavenger Hunt: Notice where others are using their strengths and journal about it.

• Strength Swap: Approach a challenge using a different strength than usual. What shifts?

Why This Matters

We spend so much time trying to "fix" ourselves that we often overlook what’s already working. When we build from our strengths, we grow from a foundation of self-acceptance, capability, and purpose.

So next time you’re stuck, instead of asking,

“What’s wrong with me?”
ask:
“What strength can I bring to this?”

You might be surprised how far that one shift can take you.

Contact Bee Blissful today if you would like to work on building your strengths.

Survival Responses

Your nervous system triggers natural survival responses when it senses danger or threat — even perceived danger (emotional, relational, etc.). They're automatic — meaning you don’t consciously choose them.

Originally, they helped humans survive things like predators. Today, they can still get triggered by stress, conflict, or trauma — even when there’s no literal life-or-death threat.

Fight

• Goal: Overpower the threat.

• Response: Anger, aggression, confrontation, pushing back.

• Looks Like: Yelling, arguing, physically defending yourself, intense energy.

• Triggered by: Feeling cornered but powerful enough to resist.

Flight

• Goal: Escape the threat.

• Response: Running away (literally or emotionally), avoidance, panic.

• Looks Like: Leaving a situation quickly, ghosting, busying yourself to avoid emotions.

• Triggered by: Feeling overwhelmed but believing you can "outrun" the danger.

Freeze

• Goal: Play dead — become invisible.

• Response: Shut down, dissociate, feel stuck, numb out.

• Looks Like: Zoning out, difficulty speaking, paralysis in decision-making, emotional numbness.

• Triggered by: Feeling trapped or helpless — "no way to fight or flee."

Fawn (less talked about but very common, especially with trauma)

• Goal: Appease the threat to stay safe.

• Response: People-pleasing, caregiving, abandoning your own needs to avoid conflict.

• Looks Like: Over-apologizing, saying yes when you want to say no, suppressing feelings to keep peace.

• Triggered by: Feeling like survival depends on keeping others happy.

Key Points:

• Everyone uses some mix of these responses depending on the situation.

• Chronic trauma (especially in childhood) can cause one response to become a default pattern, even when it's no longer helpful.

• Learning your default survival response can help you recognize when you’re triggered and begin to respond differently.

Example:

• Fight: Yelling during an argument to feel in control.

• Flight: Avoiding hard conversations by staying "too busy."

• Freeze: Feeling numb and detached during conflict.

• Fawn: Saying "I'm fine" and doing whatever it takes to keep someone from getting angry.

Contact Bee Blissful today if you would like to learn how to self-soothe these your survival response.

What Is The 5 Second Rule?

We’ve talked about the 90-second rule, but what about the 5-second rule? To piggyback off of yesterday’s article featuring the “Let Them” theory, the 5-Second Rule is Mel Robbins’ most famous contribution. She is a popular author, motivational speaker, and former lawyer best known for her straightforward, practical approach to personal development and behavior change.
She's not a traditional "academic theorist," but she’s famous for creating simple, actionable tools to help people get unstuck. The 5-Second Rule is a simple brain-hack for beating procrastination, fear, and hesitation.

The Basic idea:
When you have an instinct to act on a goal or make a change, you have about five seconds before your brain talks you out of it (due to fear, doubt, overthinking).

To beat that self-sabotage, you:

1. Count backward — 5, 4, 3, 2, 1

2. Physically move toward action before hesitation sets in.

Example:
You think: "I should get up and work out."
Before your mind says "Nah, stay in bed," you count — 5-4-3-2-1 — and move.

The psychology behind it:

• Counting backward interrupts your habit of hesitation.

• It shifts control from the emotional, fear-based part of your brain (limbic system) to the rational, action-oriented part (prefrontal cortex).

• It creates a "starting ritual" that triggers action.

Other Themes Mel Robbins Talks About:

• Confidence is a skill, not a feeling — it’s built through small acts of courage.

• Motivation is unreliable — you must act first, and feelings will follow.

• You’re never "going to feel like it" — stop waiting for motivation to magically appear.

• Anxiety and excitement feel the same in the body — you can reframe fear as excitement ("I'm excited" instead of "I'm scared").

• Habits are emotional, not just logical — you have to outsmart the emotional resistance, not just "know better."

Popular Books by Mel Robbins:

• The 5 Second Rule (2017)

• The High 5 Habit (2021)

Mel Robbins teaches that small, immediate actions taken before fear or doubt kicks in can completely change your life — without needing massive willpower or motivation.

Contact Bee Blissful today if you would like to learn how to make use of the 5-Second Rule in a therapeutic context.

The “Let Them” Theory

I was recently introduced to the theory of “Let Them”. The "Let Them" philosophy (sometimes called the "Let Them Theory") is a simple but powerful mindset shift that's been popularized on social media recently — especially by people like Mel Robbins, therapists, and mindset coaches.

It’s about releasing control over how others behave — and protecting your own peace.

What "Let Them" Means:

If someone:

• Doesn't text you back

• Doesn't invite you

• Disrespects you

• Leaves you out

• Makes a choice you don’t agree with

• Pulls away from you

• Chooses someone else

• Makes a mistake

➔ Let them.

In other words:

• Stop chasing.

• Stop trying to fix, force, or control.

• Stop exhausting yourself trying to change their behavior.

• Allow people to show you who they are, and believe them when they do.

Core Beliefs Behind "Let Them":

• You can’t control other people.

• Their actions reflect them, not your worth.

• Healthy relationships don't require you to beg or force anything.

• You deserve mutual effort, respect, and care.

• When you "let them," you free yourself from needless suffering.

Example:

• Your friend keeps canceling plans last minute?
  ➔ Let them.
  (And notice how you want to move forward — set boundaries if needed.)

• Someone ghosts you after a few great dates?
  ➔ Let them.
  (Don’t chase clarity — their disappearance is your clarity.)

• A family member keeps criticizing you?
  ➔ Let them — but protect your energy and decide what level of access they have.

"Let Them" is Not:

• Being passive or powerless.

• Letting people treat you badly without consequence.

• Suppressing your feelings.

It's about choosing what you engage with — and where you place your emotional energy.

Simple Mantra:

“If they wanted to, they would. If they don't, let them.”

The "Let Them" mindset is really about reclaiming your autonomy, boundaries, and emotional energy — especially if you've struggled with:

• Anxious attachment

• Codependency

• People-pleasing

• Childhood emotional neglect or trauma

• Over-functioning in relationships

It’s not about apathy or disconnection — it’s about letting go of control that was never yours to hold in the first place.

In a therapeutic context, “Let Them” means:

Regulating your nervous system when others disappoint you

• Instead of spiraling into overthinking or fixing, pause and self-soothe:

  “Their behavior doesn’t have to control my peace.”

Honoring reality over fantasy

• Rather than holding on to what could be, accept what is:

  “They are showing me who they are. I don’t have to rewrite the story.”

Separating your worth from someone else’s choices

• Especially powerful for survivors of trauma or rejection:

  “Their inability to show up for me is not evidence that I’m unworthy.”

Practicing internal boundaries

• You can have emotional boundaries even when external ones are hard to enforce:

  “I can choose not to chase, even if I feel the urge to.”

Empowering choice

• Letting someone be who they are helps you decide:

  “Do I like how I feel around them? Do I want to stay in this dynamic?”

“Let Them” invites therapeutic growth by:

• Teaching acceptance without collapsing into resignation.

• Moving from reactivity to response.

• Replacing hypervigilance with self-trust.

• Shifting focus from “How do I get them to…?”
  to “What do I need and choose for me?”

Gentle Reframes for Clients:

• “You don’t have to chase love that’s freely given.”

• “Letting them show you who they are gives you clarity.”

• “Every time you let them, you’re also letting yourself breathe.”

Contact Bee Blissful today if you would like more support for understanding this mindset.

Productive Reflection Vs. Rumination

The difference between productive reflection and rumination lies in the intent, emotional tone, and outcome of the thought process:

Productive Reflection

Definition:
A constructive process of thinking about past experiences to gain insight, learn lessons, and promote growth or problem-solving.

Characteristics:

• Goal-oriented: Aimed at understanding, learning, or planning.

• Balanced: Involves both thoughts and emotions, but maintains perspective.

• Solution-focused: Leads to action steps or increased clarity.

• Self-compassionate: Involves kindness toward oneself and a realistic view of the situation.

• Time-limited: Occurs purposefully, often within boundaries (e.g., during journaling or therapy).

Example:
“Why did I feel so triggered in that conversation? What past experiences may have influenced my reaction? What can I do differently next time?”

Rumination

Definition:
A repetitive, passive focus on distress, problems, or perceived failures—without moving toward resolution.

Characteristics:

• Stuck in loops: Repetitive, often involuntary thoughts that don’t lead to insight or change.

• Emotionally draining: Increases anxiety, guilt, or sadness.

• Self-critical: Often involves harsh self-judgment or hopelessness.

• Unproductive: Doesn’t lead to meaningful action or relief.

• Time-consuming: Feels like you're going in circles without progress.

Example:
“Why did I say that? I always mess things up. What’s wrong with me? I bet they think I’m ridiculous…”

Key Distinction:

Productive reflection helps you move forward.
Rumination keeps you stuck in the past.

If you're unsure which you're engaging in, ask:

• Am I gaining insight or just rehashing the same thing?

• Do I feel more clear or more overwhelmed after thinking about this?

• Is this helping me take action or change anything?

Contact Bee Blissful today if you would like more tools for shifting from rumination to reflection.

What Is Co-Regulation?

In moments of distress, we’re often told to “calm down,” “take a breath,” or “self-soothe.” While self-regulation is important, it’s not the whole picture—especially when our nervous system is overwhelmed. In fact, one of the most powerful ways we find emotional balance is through co-regulation: the ability to regulate ourselves in connection with another.

What Is Co-Regulation?

Co-regulation is the process by which one person’s calm, attuned presence helps another person feel safe, grounded, and emotionally regulated. It’s the nervous system’s way of saying, “I feel okay because you feel okay.”

This isn’t just a psychological theory—it’s backed by neuroscience. Human beings are biologically wired for connection. Our brains and bodies communicate continuously through tone of voice, eye contact, facial expression, and even breathing patterns. When someone we trust offers us a steady, regulated presence, our body often shifts out of distress and into a state of calm.

How Does Co-Regulation Work?

Think of co-regulation as emotional Wi-Fi. Just as our devices connect to a network, our nervous systems attune to the signals of those around us. When someone is calm, present, and emotionally available, their nervous system sends cues of safety. These cues can help down-regulate stress, reduce anxiety, and even change our heart rate and breathing.

Co-regulation often happens without words. It’s in:

• A soft tone and gentle eye contact when someone is upset

• A hand on the shoulder when emotions rise

• Sitting quietly with someone and breathing deeply together

• A therapist holding grounded space during an emotional disclosure

Co-Regulation in Action

You’ve likely experienced co-regulation many times, even if you didn’t realize it:

• A child melting down in tears who settles as a parent hums and rubs their back

• A friend holding your hand through a panic attack, staying calm while you feel afraid

• A partner slowing their breath and saying, “I’m here. You’re okay. Let’s get through this together.”

These moments send powerful signals of safety and presence. They help us return to ourselves—because someone stayed with us rather than leaving, judging, or trying to fix.

Why Co-Regulation Matters

Co-regulation is foundational to human development. In childhood, we first learn to regulate our emotions by being co-regulated by caregivers. Over time, we internalize that support and develop the ability to self-soothe.

But even as adults, co-regulation remains essential—especially in relationships and during times of stress, trauma, or emotional overwhelm.

We’re not meant to do this alone. Healing happens in connection.

Co-Regulation vs. Self-Regulation

• Self-Regulation

  • Calming yourself internally

  • Breathing, grounding, reframing

  • Cultivated over time

• Co-Regulation

  • Calming through a safe, attuned other

  • Eye contact, tone, steady presence

  • Rooted in biological wiring for connection

Both are important. But self-regulation often builds on the foundation of healthy co-regulation.

How to Offer Co-Regulation

Whether you're a partner, parent, friend, or therapist, you can become a co-regulating presence:

• Stay grounded in your own body (soft shoulders, steady breath)

• Offer a calm tone and validating words

• Mirror the person’s emotional intensity without escalating

• Avoid jumping to fix—just be with them

• Use physical proximity or safe touch (when appropriate and consented to)

“I’m here. You don’t have to go through this alone.”

Sometimes, these simple words—and the energy behind them—can change everything.

Final Thoughts: Safety Is Contagious

Just as anxiety and fear can spread from one nervous system to another, so can calm. Co-regulation reminds us that we are never fully alone, and that healing doesn’t always start with a solution—it often starts with someone staying present through the storm.

When we feel seen, soothed, and safe with another, we begin to believe we are worthy of those things within ourselves.

Contact Bee Blissful today if you would like to learn more about how to co-regulate.

The Need To “Fix”

Wanting to “fix” someone else often comes from deep emotional, psychological, and relational patterns—not always conscious or intentional. People who feel compelled to fix others usually have good intentions, but their behavior is often driven by unmet needs, past wounds, or a desire for control or safety. Here’s why someone might feel that urge:

Sense of Worth Tied to Being Needed

• Some people feel valuable when they’re helping, rescuing, or improving others.

• Fixing becomes a way to earn love or feel important, especially if they struggle with low self-esteem.

Trauma or Codependency

• Often rooted in chaotic, neglectful, or traumatic upbringings.

• The person may have learned to focus on others' problems to avoid their own feelings or to survive emotionally volatile environments.

• In codependency, one’s identity becomes entangled with helping or saving others—at the expense of self.

Control as a Coping Mechanism

• Trying to fix others can create a sense of control in uncertain or painful situations.

• Especially in relationships where someone feels helpless, trying to fix the other person is a way to manage anxiety.

Empathy + Over-Responsibility

• Highly empathic people often feel overwhelmed by others’ suffering and may feel compelled to relieve it.

• But if healthy boundaries aren’t in place, empathy turns into over-functioning—doing for others what they must do for themselves.

Repeating Old Family Roles

• If someone was the “caretaker” or “mediator” in their family growing up, that role can unconsciously continue into adulthood.

• Fixing others becomes a familiar and automatic role, even when it's harmful.

Projection

• Sometimes people try to fix others as a way to avoid facing their own wounds.

• They may project their pain or need for healing onto someone else and try to solve it externally.

Hope for Healing Through Others

• If someone loves a person who’s struggling (addiction, mental illness, emotional unavailability), they may believe that if they can fix the other person, they’ll finally get the love or safety they’ve longed for.

Fear of Losing the Relationship

• Fixing can be an attempt to make the relationship “work” by changing the other person rather than addressing what the fixer really needs or wants.

• It’s often motivated by fear: “If I don’t fix them, I’ll lose them.”

The Problem?

Fixing often leads to resentment, burnout, and disempowerment—both for the fixer and the one being “fixed.” It prevents genuine connection, personal growth, and mutual respect.

Contact Bee Blissful today if you would like strategies for shifting from fixing to supporting.

Why Am I A People-Pleaser?

People-pleasing behaviors often develop as coping mechanisms rooted in a person’s early life experiences, relationships, and emotional needs. Here are some of the most common reasons why people become people-pleasers:

Fear of Rejection or Abandonment

• People may please others to avoid being disliked, rejected, or left alone.

• This fear can stem from childhood experiences where love or approval felt conditional.

Low Self-Worth

• If someone doesn’t feel inherently worthy or lovable, they may try to "earn" acceptance through over-giving or self-sacrifice.

• Their self-esteem often depends on external validation.

Trauma or Abuse

• Trauma survivors, especially those from emotionally unsafe homes, may develop people-pleasing as a survival tactic to avoid conflict or punishment.

• It can be a form of fawning, one of the lesser-known trauma responses (alongside fight, flight, and freeze).

Parentification or Enmeshment

• Children who were made to take care of parents’ emotions or needs (parentified) often grow up feeling responsible for others' happiness.

• Enmeshed family systems blur boundaries and discourage autonomy, fostering people-pleasing.

Need for Control

• Pleasing others can be a way to try to manage relationships and outcomes by keeping everyone “happy.”

• It creates an illusion of control in environments where a person otherwise feels powerless.

Cultural or Gender Conditioning

• Certain cultures and gender roles encourage (or even demand) self-sacrifice and politeness over authenticity.

• Women, in particular, are often socialized to be nurturing, agreeable, and selfless.

Avoidance of Conflict

• People-pleasers often have a deep discomfort with confrontation.

• They may fear their needs will cause tension, so they suppress them to keep peace.

Validation and Identity

• Helping or being “the dependable one” becomes part of a person’s identity.

• They derive their sense of purpose and value from being needed.

Difficulty Setting Boundaries

• People-pleasers often weren’t taught how to say “no” or assert themselves in healthy ways.

• They may not even recognize their own needs clearly.

If you're exploring this for yourself, unpacking the origin of the behavior can help shift from automatic people-pleasing to more authentic and balanced relating.

Contact Bee Blissful today if you would like help with strategies to reduce people-pleasing.

Healthy Pressures Vs. Unhealthy Pressures

Evaluating healthy vs. unhealthy pressures is an essential part of emotional regulation and mental well-being.

Here's the basic distinction:

Healthy Pressure

• Source: Internal motivation, values, or realistic goals.

• Tone: Encouraging, growth-oriented

• Emotional Impact: Energizing, challenging but doable

• Physical Impact: Tolerable stress, brief fatigue

• Sustainability: Can be maintained with balance and self-care

• Example: Studying for an exam to achieve personal goals

Unhealthy Pressure

• Source: Guilt, fear, perfectionism, or fear of rejection

• Tone: Harsh, critical, shaming

• Emotional Impact: Draining, anxiety-provoking, overwhelming

• Physical Impact: Chronic stress, headaches, fatigue, illness

• Sustainability: Leads to burnout or collapse

• Example: Overcommitting to avoid disappointing others

Ask Yourself:

• Whose expectation am I trying to meet?

• Do I feel empowered or trapped by this pressure?

• Is this aligned with my values, or someone else’s agenda?

• Am I being kind to myself in the process?

Journaling Prompts

1. What am I feeling most strongly right now?

2. What pressure am I currently experiencing? Is it healthy or unhealthy?

3. What would self-compassion look like today?

4. What boundaries do I need to protect my energy?

Contact Bee Blissful today if you find yourself stuck in a pattern of unhealthy reflection.

The Relationship Between Fortune Telling and Self-Fulfilling Prophecy

While there is a strong relationship between the two, there are clear distinctions between the two comcepts. The self-fulfilling prophecy and fortune telling are closely related but not the same. Here's how they differ, and how they connect:

Fortune Telling (Cognitive Distortion)

• Definition: A thought pattern where a person predicts something negative will happen, without actual evidence.

• Example:
  “I’ll definitely mess up this interview.”

• Origin: Internal assumption

• Core Issue: The belief itself is distorted and irrational.

• Focus: (negative prediction) Internal thought → negative prediction

• Function: Fuels anxiety, avoidance, and hopelessness

• Outcome: May or may not lead to action.

• Domain/Type: Cognitive distortions (CBT term) - thinking error

Self-Fulfilling Prophecy (Behavioral/Relational Cycle)

• Definition: A prediction (true or false) that causes someone to behave in a way that makes the prediction come true.

• Example:
  “They won’t like me, so I act distant or cold… and they end up not liking me.”

• Origin: Can be internal or external expectations.

• Core Issue: The belief shapes behavior, which then influences others or outcomes in a confirming way.

• Focus: (behavior that causes predicted outcome) Belief → behavior → outcome → confirmation

• Function: Reinforces original (often negative) expectation

• Outcome: Leads to action that confirms the belief

• Domain/Type: Psychology/sociology - behavioral pattern with real-world effect

How They Work Together

Fortune telling often leads to a self-fulfilling prophecy.

For instance:

1. Thought: “I’ll fail this exam.” (fortune telling)

2. Emotion: Hopelessness, anxiety

3. Behavior: Don’t study → actually fail

4. Outcome: “See? I was right.” (self-fulfilling prophecy)

Contact Bee Blissful today if you find yourself stuck in negative thought and behavior patterns.

Healthy Reflection Vs. Unhealthy Reflection

Reflection can be healthy, but too much or certain types of reflection become counterproductive.

Here's the basic distinction:

Healthy Reflection

• Involves curiosity, learning, and self-compassion.

• Focuses on "What can I learn?" or "How can I grow from this?"

• Stays connected to present and future behavior change.

• Leads to feeling empowered, even if uncomfortable.

• Accepts the reality of imperfection as part of growth.

Unhealthy (Counterproductive) Reflection

• Involves harsh self-criticism, rumination, and shame spirals.

• Focuses on "What's wrong with me?" or "Why am I so [bad/stupid/broken]?"

• Gets stuck replaying the past, with no movement toward change.

• Leads to feeling powerless, guilty, anxious, or frozen.

• Demands perfection or punishes mistakes.

Where the line gets crossed is usually when reflection stops being about growth and starts being about self-punishment.

Some signs it's becoming unhealthy:

• You’re stuck in a loop (repeating the event mentally without new insights).

• You’re using reflection to beat themselves up ("I can't believe I did that, I'm disgusting," etc.).

• You’re focusing more on labeling themselves (bad, gross, shameful) instead of understanding your needs.

• You’re feeling overwhelmed, paralyzed, hopeless after thinking about it, and not motivated.

If you see yourself starting to cross that line, ask yourself the following questions:

• "Do I notice that I’m trying to punish myself right now instead of understand myself?"

• "What would it sound like if I talked to you like I would talk to a friend who made the same mistake?"

• "What's one thing I would want to do differently next time, based on what I’ve learned?"

Contact Bee Blissful today if you find yourself stuck in a pattern of unhealthy reflection.

Impact of Suppressed Emotions and Emotional Bottling

Bottling emotions is like ignoring a smoke alarm — just because you silence it doesn’t mean the fire is out.

Definitions

• Suppressing emotions means consciously or unconsciously pushing feelings out of awareness instead of expressing or processing them.

• Emotional bottling is when emotions are "stored" inside without healthy outlets — like shaking a soda bottle and putting the cap on tight.

Short-Term Effects

• Relief or avoidance: Initially, suppression can make someone feel more "in control" or avoid uncomfortable reactions (like conflict, embarrassment, or vulnerability).

• Increased internal tension: Emotions don’t disappear — they stay active inside the body and brain, creating internal stress.

Long-Term Psychological Effects

• Anxiety and depression: Repressed emotions often build up and show up as chronic anxiety, mood swings, or depressive symptoms.

• Emotional outbursts: Bottled-up emotions eventually seek an outlet — leading to "out of proportion" anger, crying, or panic when triggered.

• Numbing: Over time, people may feel emotionally "flat," disconnected from both painful and joyful feelings (emotional numbing).

Physical and Health Effects

• Body tension and pain: Chronic stress can manifest as headaches, stomach problems, muscle tension, or autoimmune issues.

• Sleep problems: Unprocessed emotions can disrupt healthy sleep patterns (difficulty falling asleep, nightmares, restless nights).

• Weakened immune system: Ongoing emotional suppression has been linked to higher inflammation and lower immune functioning.

Relationship Effects

• Miscommunication: Needs, boundaries, and true feelings stay hidden, leading to misunderstandings or resentment.

• Difficulty with intimacy: Suppressing vulnerability makes deep emotional connection harder.

• Passive-aggressiveness: Suppressed anger or sadness often leaks out indirectly (sarcasm, stonewalling, guilt-tripping).

Neuroscience Behind It

• The amygdala (emotion center) stays activated when emotions are suppressed.

• The prefrontal cortex (thinking center) works harder to keep emotions in check, which uses up mental energy.

• Over time, this imbalance increases allostatic load — the "wear and tear" on the brain and body from chronic stress.

Healing Requires Emotional Expression

• Healthy emotional processing doesn’t mean being dramatic — it means acknowledging, labeling, and expressing emotions in safe, appropriate ways.

• Strategies that help:

  • Journaling

  • Therapy or support groups

  • Art, music, creative outlets

  • Mindfulness practices

  • Assertive communication

Contact Bee Blissful today if you find yourself suppressing or bottling your emotions.

What Is The 90-Second Rule?

the 90-second rule — it's a simple but powerful concept about emotions and the brain, popularized by Dr. Jill Bolte Taylor, a neuroanatomist who wrote My Stroke of Insight.

What is the 90-second rule?

It’s the idea that an emotion (like anger, fear, or sadness) only lasts about 90 seconds in your body — if you just allow yourself to feel it without feeding it with more thoughts.

Here’s the science-y breakdown:

1. An emotional trigger activates your limbic system (especially the amygdala).

2. Your body reacts: heart rate increases, stress hormones release, physical sensations show up.

3. From start to finish, that initial physiological reaction lasts about 90 seconds.

4. If you continue feeling angry or upset beyond that, it’s because your mind is keeping the story going — by ruminating, overanalyzing, or reliving it.

In other words:

The emotion is like a wave — if you don’t resist or chase it, it naturally passes in about 90 seconds.

So what do you do with that?

You pause, breathe, and observe the emotion without attaching a story to it:

• “I’m noticing a tightness in my chest.”

• “I feel a surge of heat — probably anger.”

• “This is just a wave. I can ride it.”

This builds emotional regulation, mindfulness, and gives you choice about how you respond — rather than reacting on autopilot.

Practice Tip:

Next time you feel triggered, try this:

1. Stop and take a deep breath.

2. Set a timer (literally!) for 90 seconds.

3. Just notice the physical sensations without judging or thinking.

4. See how the intensity shifts.

You might be surprised how much calmer you feel — and how much space you gain to choose your response.

Contact Bee Blissful today if you would benefit from learning other ways to regulate emotions.

What is Emotional Intelligence?

Emotional intelligence (EI or EQ) is the ability to recognize, understand, manage, and use emotions effectively—both your own and those of others. It’s about being smart with feelings.

Here are the five core components of emotional intelligence, originally introduced by psychologist Daniel Goleman:

1. Self-awareness – Knowing your own emotions, recognizing how they affect your thoughts and behavior, and understanding your strengths and weaknesses.

   • Example: "I’m feeling frustrated—maybe I need to take a break before I respond."

2. Self-regulation – Managing your emotions in healthy ways, being able to pause before reacting, staying in control, and adapting to change.

   • Example: Choosing not to lash out in anger, even if you’re upset.

3. Motivation – Using emotions to drive you toward goals, maintain a positive attitude, and stay committed even in the face of setbacks.

   • Example: Pushing through challenges because you’re connected to a sense of purpose.

4. Empathy – Understanding the emotions of others, being sensitive to their perspectives, and showing care or concern.

   • Example: Noticing when a friend is withdrawn and checking in.

5. Social skills – Building and maintaining healthy relationships, communicating clearly, resolving conflicts, and working well in teams.

   • Example: Listening well, offering feedback respectfully, and navigating difficult conversations.

Emotional intelligence isn’t about avoiding emotions—it’s about engaging with them thoughtfully and constructively. It’s also a skill that can be developed over time through self-reflection, mindfulness, and intentional practice.

Contact Bee Blissful today if you would like to explore ways to build emotional intelligence.

Emotional Eating & How To Cope

Identifying emotional eating triggers and building healthy coping mechanisms is a big step toward breaking the cycle of using food to manage emotions. Here’s a breakdown to help you or your clients navigate this more mindfully:

Emotional Eating Triggers

These are common emotional states or situations that can lead someone to eat for reasons other than physical hunger:

1. Stress

Cortisol (the stress hormone) can increase cravings—especially for sugary, salty, or fatty foods.

2. Boredom

Eating becomes a way to fill time or feel stimulated.

3. Loneliness

Food can offer comfort or feel like companionship during moments of disconnection.

4. Sadness or Depression

People may eat to soothe low moods or fill an emotional void.

5. Anxiety

The act of eating can feel grounding or distracting when anxiety is high.

6. Reward/Punishment Cycle

Using food as a treat ("I deserve this") or as a punishment ("I’ve already messed up today").

7. Habitual Associations

Eating out of routine rather than hunger—like always snacking during TV time or eating dessert even when full.

Coping Mechanisms (Instead of Emotional Eating)

Here are some emotion-friendly alternatives that actually help process feelings rather than suppress them:

1. Feel It, Don’t Feed It

Pause and name the emotion: "I feel anxious/frustrated/lonely." Just naming it creates space to respond instead of react.

Use a mood journal or emotion wheel to help identify and track patterns.

2. Take a Mindful Pause

Before reaching for food, stop and ask:

Am I physically hungry?

What am I really needing right now?

Even a 2-minute pause can break automatic habits.

3. Movement

Go for a walk, stretch, dance—moving your body can shift energy, reduce tension, and increase dopamine.

4. Self-Soothing Activities

Replace food with something comforting:

• Warm bath

• Journaling

• Listening to music

• Holding a warm drink

• Using a weighted blanket

• Aromatherapy or deep breathing

5. Connection

Reach out to someone—call, text, or even sit with a pet. Emotional eating often happens when we’re trying to self-regulate in isolation.

6. Create a Coping Toolbox

Have a go-to list of non-food ways to cope. You (or your client) can write it down and keep it accessible.

7. Mindful Eating if You Do Eat

If you are going to eat for emotional reasons, do it with awareness and self-compassion. Slow down, notice how it feels, and let go of guilt.

Contact Bee Blissful today if you are struggling with disordered eating habits.

What is Mindful Eating?

Mindful eating is all about bringing full attention and awareness to your eating experience—physically, emotionally, and mentally. It's the opposite of mindless or distracted eating (like snacking while scrolling your phone or rushing through meals). Instead, mindful eating encourages you to slow down, tune into your body’s cues, and cultivate a healthier relationship with food.

Here are some key mindful eating practices:

1. Start with a moment of pause

Before eating, take a deep breath. Notice how you feel—are you truly hungry? Or eating out of stress, boredom, habit?

Ask yourself: “What am I feeling right now? What does my body need?”

2. Eat without distractions

Try putting away your phone, turning off the TV, and sitting down at a table. Give your food your full attention.

Let the meal be a sensory experience—smell, sight, taste, texture, temperature.

3. Slow down

Chew slowly and thoroughly. Pause between bites. This helps digestion and gives your brain time to register fullness.

Tip: Try using your non-dominant hand or setting your fork down between bites.

4. Notice hunger and fullness cues

Tune in to your body before, during, and after eating. Are you comfortably full, or overly stuffed? Still hungry?

Use a 1–10 hunger scale to help track physical hunger vs. emotional desire.

5. Savor your food

Notice flavors, textures, and how each bite feels. Appreciate your food without judgment.

Even if you’re eating something indulgent, let go of guilt and focus on enjoyment.

6. Practice gratitude

Acknowledge where your food came from—the people, earth, time, and energy involved. This builds appreciation and connection.

7. Be nonjudgmental

Let go of labels like "good" or "bad" foods. Mindful eating is about awareness, not restriction.

The goal is to respond to your body’s needs, not react to emotions or rules.

Mindful eating can:

• Reduce overeating and bingeing

• Improve digestion and satisfaction

• Strengthen self-trust with food

• Support emotional regulation

Contact Bee Blissful today if you are struggling with disordered eating habits.

What is Emotional Numbing?

Emotional numbing is when you feel disconnected from your emotions, as if you’re emotionally "shut down" or unable to fully experience joy, sadness, or other feelings. It’s a defense mechanism the brain uses to cope with overwhelming stress, trauma, or prolonged emotional pain.

Signs of Emotional Numbing:

• Feeling detached from your emotions or not feeling much at all

• Struggling to feel joy, love, or excitement, even in positive situations

• Avoiding or suppressing emotions to prevent discomfort

• Difficulty connecting with others emotionally

• Feeling like you're just "going through the motions" in life

• Loss of interest in things you once enjoyed

• Increased irritability or indifference toward important relationships

Causes of Emotional Numbing:

• Trauma or PTSD – Past trauma, especially unresolved, can cause the brain to shut down emotions as a survival mechanism.

• Chronic Stress – Prolonged stress (e.g., relationship struggles, work pressure, family issues) can make emotions feel overwhelming, leading to emotional detachment.

• Depression & Anxiety – These conditions can dull emotions, making everything feel flat or meaningless.

• Burnout – When physically or emotionally exhausted, the brain may numb emotions to cope.

• Suppressed Emotions – Avoiding difficult emotions over time can lead to a general numbness, where even positive emotions feel muted.

How to Overcome Emotional Numbing:

• Acknowledge it – Recognizing that you feel emotionally numb is the first step toward change.

• Identify Triggers – Understanding when and why you shut down can help you address underlying issues.

• Allow Yourself to Feel – Instead of avoiding emotions, try journaling or talking about them with someone you trust.

• Engage in Activities That Bring Joy – Even if they feel dull at first, doing things you used to enjoy can help emotions return.

• Practice Mindfulness – Being present in your body and surroundings can help reconnect with emotions.

• Seek Support – A therapist can help process underlying causes and guide you toward healing.

Given your past struggles with expressing feelings and setting boundaries, do you think emotional numbing plays a role in your life?

Contact Bee Blissful today if you answered yes to this question.

How Emotional Expression Can Build Emotional Resilience

Emotional expression is a powerful tool in building emotional resilience, which is the ability to cope with stress, adapt to adversity, and recover from challenges. Here's how expressing emotions—rather than suppressing or avoiding them—contributes to greater psychological strength:

1. Emotional Release Reduces Internal Pressure

• Bottled-up emotions can create psychological tension, often manifesting as anxiety, irritability, or physical symptoms.

• Expressing emotions—whether through talking, writing, art, or movement—provides an outlet for that tension, allowing the nervous system to regulate more effectively.

Example: Crying during grief can bring a sense of emotional relief and help someone begin to process their loss.

2. Increases Self-Awareness

• Naming and expressing feelings helps individuals understand what they’re experiencing and why.

• This awareness is foundational to resilience, as it enables more intentional responses rather than reactive behaviors.

"If you can name it, you can tame it." — Emotional labeling activates the prefrontal cortex, which helps regulate emotional responses.

3. Strengthens Coping Skills

• When people openly express emotions, they are more likely to seek support, identify their needs, and problem-solve effectively.

• Over time, this creates a habit of confronting rather than avoiding difficulties, which builds confidence in one's ability to cope.

4. Fosters Connection and Support

• Vulnerability through emotional expression invites empathy, understanding, and connection with others.

• Social support is one of the strongest buffers against stress and a key factor in emotional resilience.

Example: Sharing your struggles with a friend or therapist can lead to validation and comfort, reducing feelings of isolation.

5. Encourages Adaptive Processing of Experiences

• Expressing emotions related to trauma, stress, or grief helps the brain integrate those experiences into a coherent narrative.

• This integration supports healing and reduces the emotional intensity of distressing memories over time.

6. Builds Tolerance for Discomfort

• Emotional expression teaches that emotions, even difficult ones, are tolerable and temporary.

• This builds distress tolerance, which is crucial for weathering life’s challenges without becoming overwhelmed.

7. Enhances Emotional Regulation

• Regular emotional expression creates a rhythm of recognizing, feeling, and releasing emotions.

• It helps individuals regulate more easily over time—responding rather than reacting to life's stressors.

8. Promotes Authenticity and Empowerment

• Expressing emotions reinforces a sense of agency and truthfulness—being able to show up fully, even in pain.

• This authenticity strengthens self-esteem and personal boundaries, both of which protect against burnout and emotional exhaustion.

Ways to Practice Emotional Expression:

• Written Assignments: Complete this Emotional Expression Worksheet as a guide.

• Journaling: Writing freely about feelings helps with clarity and processing.

• Talking to someone: Trusted friends, partners, or therapists.

• Creative outlets: Music, art, dance, poetry.

• Body-focused expression: Somatic practices, yoga, breathwork.

• Emotional vocabulary building: Expanding emotional language improves emotional literacy and expression.

Final Thought:

Resilience isn’t about avoiding hardship—it’s about being able to feel, process, and move through it. Emotional expression is one of the most direct paths to developing that inner strength.

Contact Bee Blissful today to learn more about emotional resilience.

Impact of Social Withdrawal

Social withdrawal and avoidance can have significant impacts on mental health, both as symptoms and contributors to psychological distress. Here’s a breakdown of how these behaviors affect emotional, cognitive, and relational functioning:

1. Emotional Impact

• Increased Depression and Loneliness: Isolation can worsen feelings of sadness and hopelessness. Humans are inherently social, and lack of connection often leads to emotional numbness or increased emotional pain.

• Anxiety Reinforcement: Avoiding social situations due to fear or discomfort may provide short-term relief but reinforces anxiety long-term, making it harder to face similar situations in the future.

2. Cognitive Impact

• Negative Thought Patterns: Social withdrawal can reinforce distorted beliefs like “I’m not good enough” or “People don’t like me,” fueling cognitive distortions often found in depression and social anxiety.

• Reduced Cognitive Stimulation: Limited interaction with others can decrease mental stimulation, which is important for mood regulation, memory, and problem-solving.

3. Behavioral Impact

• Loss of Routine and Structure: Withdrawal often leads to disrupted routines, decreased motivation, and poor self-care, all of which can exacerbate symptoms of depression or anxiety.

• Avoidance Becomes a Coping Strategy: When avoidance is used to manage emotional discomfort, it reduces opportunities for exposure, mastery, or healing experiences, reinforcing avoidance as a default.

4. Relationship Consequences

• Strained or Lost Relationships: Withdrawing from friends, family, or support systems can lead to isolation and misunderstanding, which may strain or end relationships, contributing to feelings of abandonment or rejection.

• Lack of Social Support: A strong social network is protective against mental health challenges. Without it, individuals may struggle more with coping, recovery, and resilience.

5. Long-Term Mental Health Outcomes

• Chronic Isolation Linked to Poorer Outcomes: Long-term social withdrawal is associated with increased risk for major depressive disorder, anxiety disorders, substance use, and even cognitive decline.

• Suicidality: Feelings of disconnection and loneliness are major risk factors for suicidal ideation and behavior.

Common Underlying Causes of Withdrawal

• Trauma

• Depression

• Anxiety and Social Phobia

• Low self-esteem

• Shame and guilt

• Neurodevelopmental disorders (e.g., autism, ADHD)

Therapeutic Approaches to Address Withdrawal

• Cognitive Behavioral Therapy (CBT): Challenges avoidance behaviors and helps replace them with gradual, structured social engagement.

• Exposure Therapy: Supports individuals in facing feared social situations in a controlled and safe way.

• Interpersonal Therapy (IPT): Focuses on building and repairing relationships to improve emotional well-being.

• Mindfulness and Self-Compassion: Helps individuals reconnect with themselves, reduce shame, and build emotional resilience.

• Group Therapy: Provides a supportive space to re-engage with others in a therapeutic setting.

Contact Bee Blissful today to learn more about emotional resilience.

Mental Health Benefits of Working Out

Exercise is like nature’s built-in antidepressant—and the mental health benefits go way beyond just “feeling good.” Here's a breakdown of why working out is so powerful for your brain, mood, and emotional well-being:

1. Reduces anxiety and stress

• Physical activity lowers levels of cortisol (your stress hormone) and releases endorphins, which are your body’s natural mood lifters.

• Even 10–20 minutes of movement can make a difference in calming your nervous system.

💡 Walking, stretching, dancing—it doesn’t have to be hardcore to help.

2. Improves mood and helps fight depression

• Exercise boosts serotonin and dopamine, key brain chemicals that regulate mood and pleasure.

• It can help shift your focus, break cycles of rumination, and give you a sense of accomplishment.

It’s often recommended as part of treatment for depression—for good reason.

3. Enhances self-esteem and body image

• Regular movement helps you feel more connected to your body, stronger, and more in control.

• You start to see your body for what it can do, not just how it looks.

4. Boosts cognitive function and memory

• Cardio, in particular, improves blood flow to the brain and supports neuroplasticity (your brain’s ability to grow and adapt).

• This can lead to sharper focus, better memory, and more mental clarity.

5. Improves sleep

• People who work out regularly tend to fall asleep faster, sleep more deeply, and feel more rested.

Bonus: better sleep = better mood, more patience, more energy.

6. Regulates emotions

• Movement can help discharge pent-up feelings like anger, frustration, or sadness.

• It gives you a physical outlet to release emotion and return to a more balanced state.

7. Increases resilience

• Sticking to a workout routine builds discipline, routine, and a sense of agency—all of which help you handle life’s curveballs better.

🧘‍♀️ TL;DR:

Working out = natural anxiety reducer + mood booster + brain energizer.
It doesn’t have to be intense—just consistent and intentional.

Contact Bee Blissful today if you would like help finding a routine that fits your emotional goals—not just physical ones.