Dear Dr. Tracy

In this episode, Dr. Tracy sits with therapist and author Britt Frank to explore her new book Align Your Mind—a guide to understanding the inner conflicts that leave us feeling overwhelmed, stuck, or out of sync with ourselves. They talk about the power of "parts work"—the idea that we all carry different inner parts with competing needs and beliefs—and how learning to listen to these parts can transform our mental health, relationships, and self-trust. Listen in and discover:What “parts work” really meansHow misalignment shows up in everyday lifeBreaking the myth of needing to "fix" ourselvesOne simple step you can take today to feel more aligned Check out Britt Frank at https://www.brittfrank.com/align-your-mind RESOURCES: Want your questions answered on the show? ⁠⁠Submit them here!⁠⁠     Discover your relationship negative cycle with my free quiz: ⁠⁠Take it here⁠⁠ Ready to deepen your connection? ⁠⁠Download my 100 Questions⁠⁠ Build better connection and feel close starting today. Join the ⁠⁠30 Days to Us Challenge⁠⁠ Heal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order ⁠⁠here! ⁠⁠ LINKS: ⁠⁠Vionic Shoes⁠⁠: Use code TRACY for 15% off at https://www.vionicshoes.com Branch Basics:⁠ Use code TRACY15 to save 15% off your Premium Starter Kit Mint Mobile: Just $15 a month with mintmobile.com/TRACY AirDoctorPro: Save $300 with code TRACY at https://airdoctorpro.com GoPure Beauty: Save 25% at ⁠https://gopurebeauty.com/tracy⁠ code TRACY ⁠Lumen⁠: Save 15% at ⁠https://lumen.me/DEARTRACY⁠ ⁠⁠AquaTru⁠⁠ - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ ACORNS Early debit card and smart app for kids: ⁠⁠acornsearly.com/tracy⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

We’ve all heard it: “I said I’m sorry, what more do you want?” In today’s episode, Dr. Tracy and Greg unpack why so many apologies miss the mark — and what you can do when you’re left feeling unseen, dismissed, or even more hurt after hearing “sorry.” Together, they explore why bad apologies happen (hint: it’s not always malicious), the emotional cost of apology fatigue, and the scripts you can use to move from surface-level repair to real reconnection. If you've ever felt stuck in a cycle of rupture, rushed apology, and no real change — this episode will show you a better way forward. Plus, don’t miss the free listener guide: Scripts to Move From Surface Apologies to Real Repair! Whether you're the one giving or receiving the apology, this conversation will leave you feeling empowered to repair with greater clarity, compassion, and connection. RESOURCES: Want your questions answered on the show? ⁠⁠Submit them here!⁠⁠     Discover your relationship negative cycle with my free quiz: ⁠⁠Take it here⁠⁠ Ready to deepen your connection? ⁠⁠Download my 100 Questions⁠⁠ Build better connection and feel close starting today. Join the ⁠⁠30 Days to Us Challenge⁠⁠ Heal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order ⁠⁠here! ⁠⁠ LINKS: AirDoctorPro: Save $300 with code TRACY at https://airdoctorpro.com GoPure Beauty: Save 25% at ⁠https://gopurebeauty.com/tracy⁠ code TRACY ⁠Lumen⁠: Save 15% at ⁠https://lumen.me/DEARTRACY⁠ ⁠⁠AquaTru⁠⁠ - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ ACORNS Early debit card and smart app for kids: ⁠⁠acornsearly.com/tracy⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

Emotional connection isn’t built by grand gestures—it’s created in the quiet, everyday moments between you and your partner. In this episode, Dr. Tracy shares 5 practical ways you can actually build connection with your partner, especially when things feel distant. Whether you’re stuck in the roommate phase or craving more closeness, these simple shifts can bring you back to each other—one intentional moment at a time. Learn more with Matthew Fray ⁠here⁠. ⁠Listen to our previous episode on micro betrayals and emotional neglect that hurt relationships. ⁠ RESOURCES: Want your questions answered on the show? ⁠⁠Submit them here!⁠⁠     Discover your relationship negative cycle with my free quiz: ⁠⁠Take it here⁠⁠ Ready to deepen your connection? ⁠⁠Download my 100 Questions⁠⁠ Build better connection and feel close starting today. Join the ⁠⁠30 Days to Us Challenge⁠⁠ Heal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order ⁠⁠here! ⁠⁠ LINKS: GoPure Beauty: Save 25% at ⁠https://gopurebeauty.com/tracy⁠ code TRACY ⁠Lumen⁠: Save 15% at ⁠https://lumen.me/DEARTRACY⁠ ⁠⁠AquaTru⁠⁠ - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ ACORNS Early debit card and smart app for kids: ⁠⁠acornsearly.com/tracy⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

We’re breaking down the myth of “happy wife, happy life” and why it’s quietly harming relationships. Dr. Tracy and relationship coach Matthew Fray explore how focusing only on your partner’s happiness can lead to resentment, disconnection, and the slow breakdown of intimacy. Learn why sharing your inner world matters more, how to move past the defensive narrative, and creating intentionality in the art of noticing to creating healthy habits in your relationship. Learn more with Matthew Fray ⁠here⁠. ⁠Listen to our previous episode on micro betrayals and emotional neglect that hurt relationships. ⁠ RESOURCES: Want your questions answered on the show? ⁠⁠Submit them here!⁠⁠     Discover your relationship negative cycle with my free quiz: ⁠⁠Take it here⁠⁠ Ready to deepen your connection? ⁠⁠Download my 100 Questions⁠⁠ Build better connection and feel close starting today. Join the ⁠⁠30 Days to Us Challenge⁠⁠ Heal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order ⁠⁠here! ⁠⁠ LINKS: GoPure Beauty: Save 25% at ⁠https://gopurebeauty.com/tracy⁠ code TRACY ⁠Lumen⁠: Save 15% at ⁠https://lumen.me/DEARTRACY⁠ ⁠⁠AquaTru⁠⁠ - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ ACORNS Early debit card and smart app for kids: ⁠⁠acornsearly.com/tracy⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this deeply personal solo episode, Dr. Tracy reflects on a decade of motherhood—and the ways parenting has reshaped her identity, her marriage, her boundaries, and her inner world.This episode isn’t a guidebook. It’s a truth-telling moment for anyone feeling lost, tired, or stretched too thin. RESOURCES:Want your questions answered on the show? Submit them here!    Discover your relationship negative cycle with my free quiz: Take it hereReady to deepen your connection? Download my 100 QuestionsBuild better connection and feel close starting today. Join the 30 Days to Us ChallengeHeal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order here! LINKS:Branch Basics: Use code TRACY15 to save 15% off your Premium Starter KitVionic Shoes: Use code TRACY for 15% off at https://www.vionicshoes.comAir Doctor Pro - air purifier: Use code TRACY for $300 off at https://airdoctorpro.com/AquaTru - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ACORNS Early debit card and smart app for kids: acornsearly.com/tracy Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Dr. Tracy sits down with author and producer Lindsay Jill Roth to talk about her new book, Romances and Practicalities—a love story woven together with 250 thoughtful questions designed to deepen connection and spark meaningful conversations between partners.Together, they explore the space where romance meets real life—how couples can navigate everyday responsibilities without losing the spark, and why asking better questions is the secret to building a lasting relationship. Lindsay shares what inspired the book, how her own experiences shaped it, and the surprising ways practicality can actually fuel intimacy.Whether you're dating, newly married, or decades in, this episode will inspire you to pause, reflect, and get curious with your partner.Learn more about Lindsay Jill Roth: https://lindsayjillroth.com/Grab her book, Romances and Practicalities: https://lindsayjillroth.com/romances-amp-practicalities/RESOURCES:Want your questions answered on the show? Submit them here!    Discover your relationship negative cycle with my free quiz: Take it hereReady to deepen your connection? Download my 100 QuestionsBuild better connection and feel close starting today. Join the 30 Days to Us ChallengeHeal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order here! LINKS:Vionic Shoes: Use code TRACY for 15% off at https://www.vionicshoes.comAir Doctor Pro - air purifier: Use code TRACY for $300 off at https://airdoctorpro.com/AquaTru - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ACORNS Early debit card and smart app for kids: acornsearly.com/tracy Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Tracy and her husband, Greg, dive into one of the most common relationship traps: the urge to fix rather than connect. After a personal moment of miscommunication, they break down how well-intentioned problem-solving can actually push partners further apart instead of bringing them closer.Greg shares his instinct to fix problems quickly, while Dr. Tracy unpacks the deeper emotional needs that often go unmet when one partner jumps straight to solutions. Through relatable stories, vulnerable reflections, and real-life relationship tools, they explore why fixing is often a way to manage our own discomfort—and what to do instead.Click play to find out why fixing isn’t always helping—and what to do instead. And don’t forget to share this episode with the fixer in your life.RESOURCES:Want your questions answered on the show? Submit them here!    Discover your relationship negative cycle with my free quiz: Take it hereReady to deepen your connection? Download my 100 QuestionsBuild better connection and feel close starting today. Join the 30 Days to Us ChallengeHeal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order here! LINKS:Vionic Shoes: Use code TRACY for 15% off at https://www.vionicshoes.comAir Doctor Pro - air purifier: Use code TRACY for $300 off at https://airdoctorpro.com/AquaTru - water filter: Use promo code for TRACY for 20% off at https://aquatru.com/ACORNS Early debit card and smart app for kids: acornsearly.com/tracy Learn more about your ad choices. Visit megaphone.fm/adchoices

Answering your questions!In this bonus episode, Dr. Tracy answers a powerful listener question: “Is divorce contagious?” She explores how a friend’s separation can impact our own relationship, the research behind social contagion, and why moments like these often reflect unspoken needs or desires. Taking her 18 years of working with clients through all seasons of their relationship, Dr. Tracy reminds listeners that while divorce isn’t truly “catching,” it can be a mirror inviting us to pause and reconnect.If you’re feeling the distance in your relationship and looking to reconnect, join Dr. Tracy's More Than Roommates Challenge or try her 30 Days to Us.LINKS:Want your questions answered on the show? Submit them here!    Heal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order here!   Episode Sponsors:Learn more about AQUATRU: Use promo code for 20% off TRACYLearn more about ACORNS: acornsearly.com/tracy Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever reacted in a way that felt… bigger than the moment? Maybe your partner forgets to check in, and suddenly you feel unimportant or abandoned. Or you receive a small piece of feedback and spiral into shame. You might wonder, “Why am I like this?”In this episode, Dr. Tracy guides you through how to identify when your inner child is showing up—and how to begin healing those younger parts of you that still carry unmet needs and emotional wounds.This episode explores:What the inner child really is (and what it isn’t)The subtle signs your inner child is driving your reactionsA personal story of when Dr. Tracy's own inner child took the wheel—and how she did the workThe exact steps Dr. Tracy uses with clients to heal emotional triggers and reparent themselves with compassionWhy understanding your inner child can transform not just your relationship with yourself, but with your partner and your loved onesIf you’ve ever said, “I know better, but I still react this way,” this episode will help you move from self-blame to self-understanding—and offer you a clear path to healing.Press play now to begin the powerful process of reconnecting with your inner child in a way that’s healing, grounded, and life-giving.LINKS:Want your questions answered on the show? Submit them here!    Ready to deepen your connection? Download my 100 Questions! Build better connection and feel close starting today. Join the 30 Days to Us ChallengeHeal old wounds and build healthy interdependence with my book “I Didn’t Sign Up for This” - order here!   Episode Sponsors:Learn more about AQUATRU: https://aquatru.com Use promo code for 20% off TRACYLearn more about ACORNS: acornsearly.com/tracy Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Dr. Tracy and her husband, Greg, tackle a communication struggle that so many couples face—understanding why saying "I'm afraid to tell you because of your reaction" backfires. It’s a fine line, and crossing it can quickly turn a conversation into an argument.Dr. Tracy shares a personal experience that sparked this discussion, including a thought-provoking comment from one of her social media posts that made her pause and reflect: Was she explaining her perspective, or was she being defensive? From there, she and Greg break down how context, emotional intelligence, and tone shape our responses—and why so many of us misinterpret each other in the heat of the moment.They also explore:- The subtle (but crucial) difference between sharing vs. putting up a defensive wall. (e.g., when you say "I'm afraid to tell you because of your reaction")- How social media has blurred the lines of healthy communication by over-labeling behaviors.- Practical strategies to recognize and shift defensiveness in real-time.- The power of slowing down, validating emotions, and staying connected even in difficult conversations.This episode will leave you rethinking the way you respond to your partner—and help you approach communication with more clarity and intention. If you've ever struggled with feeling unheard, misunderstood, or frustrated in your relationship, this conversation is a must-listen.Hit play now and share this with someone who needs to hear it.LINKS:Join the popular More Than Roommates challenge and feel more connected in ten daysDownload my free Defensive Script GuideJoin Acorns and start saving for your kids: https://acornsearly.com/tracy Learn more about your ad choices. Visit megaphone.fm/adchoices