Dear Dr. Tracy

Ready to leave people pleasing behind this year? This week, Dr. Tracy is sitting down with Maria Victoria Albina, a seasoned somatic life coach and family nurse practitioner. Together, they unravel the intricacies of our nervous system's impact on daily life, exploring topics like codependency, perfectionism, and self-sacrifice. Using the polyvagal theory, they dive into the connection between our nervous system and how we experience the world. The conversation touches on self-abandonment, the origins of shame, and the empowering journey of reclaiming personal agency. Sharing tools to practice self-compassion and mindfulness, the two provide valuable insights for a transformative new year. Tune in as they navigate the path to break free from old patterns and create a life centered on compassion and self-empowerment!  You can follow Maria Victoria Albina on Instagram and visit her website.  A special thank you to our incredible sponsors for making this show possible!Lume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comZocdoc - Go to Zocdoc.com/INYS and download the Zocdoc app for FREE. Then find and book a top-rated doctor today.Want your questions answered on the show? Submit them here!  You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass     Looking to improve your relationship? Join me in my online program, Be Connected    Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

New year, new season! Dr. Tracy is kicking off Season 5 with fellow clinical psychologist, colleague, and friend, Dr. Meagan Gallagher, to dive into the complexities that come with the new year. They address the societal pressures, especially the overused and abused "new year, new you" mantra, that often lead to comparison and anxiety. The discussion emphasizes the importance of self-awareness, rest, and acknowledging one's "enoughness." Dr. Tracy and Dr. Meagan challenge the damaging fitness and diet culture associated with resolutions and advocate for setting intentions aligned with personal needs. They also touch on insights about supporting partners in their goals and so much more. Join them for a refreshing perspective on approaching the new year with authenticity and self-compassion! You can follow Dr. Meagan on Instagram and find her at Integratedottawa.ca A special thank you to our incredible sponsors for making this show possible!Lume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comZocdoc - Go to Zocdoc.com/INYS and download the Zocdoc app for FREE. Then find and book a top-rated doctor today.  You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

For today’s episode, Dr. Tracy is resharing one of her favourite and most beloved conversations from this year with fellow psychologist Dr. Shefali to discuss what it means to build a healthy parent-child relationship. Dr. Shefali is an acclaimed author, international speaker, and clinical psychologist.  If you haven't already, be sure to check out season 3 episode 4 where Dr. Shefali and Dr. Tracy discuss the parent-child relationship. EPISODE LINKS Order Dr. Shefali's book The Parenting Map Free Online Summit the Parenting Mastery A special thank you to our incredible sponsors for making this show possible!Lume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS OneSkin - Get 15% off with the code "INYS" at oneskin.co  You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

In her final solo episode of the year, Dr. Tracy reflects on this incredible year of podcasting before diving into something she's personally struggled with and found the power of confronting: self-abandonment. Drawing from both personal experience and listener questions, she explores the signs, reasons, and consequences of self-abandonment in our relationships. The episode offers practical insights into setting boundaries, practicing self-compassion, and building a supportive community. Dr. Tracy candidly shares the challenges she's faced this year with the creation and release of her new book, "I Didn't Sign Up for This," the ways it brought her self-abandoning tendencies to the light, the relationships she had to walk away from, the loneliness she felt, but the beautiful growth that came from finally choosing herself. Hopefully, this episode serves as a guide for staying true to yourself and living a full and authentic life! A special thank you to our incredible sponsors for making this show possible!Lume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS OneSkin - Get 15% off with the code "INYS" at oneskin.co  You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

In the heart of the holiday season, Dr. Tracy and her husband Greg embark on the first official "Dear Dr. Tracy" episode, tackling a fitting and timely listener question about navigating family dynamics. With a primary focus on mother-in-law relationships, they delve into topics like addressing defensive reactions, handling guilt trips, and initiating difficult conversations. Throughout the conversation, this dynamic duo highlights the importance of setting boundaries, practicing effective communication, and initiating generational change within one's own family. With a blend of personal experiences and professional advice, this episode sets the stage for honest and insightful discussions on family dynamics during the holiday season and beyond. A special thank you to our incredible sponsors for making this show possible!Lume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS OneSkin - Get 15% off with the code "INYS" at oneskin.co You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

As we embrace the holiday spirit, it's essential to recognize the challenges it brings and the importance of setting boundaries. In today’s episode, Dr. Tracy is sitting down with Terri Cole, a licensed psychotherapist and renowned relationship expert, to unravel the intricacies of setting and maintaining boundaries. Terri, the author of "Boundary Boss: The Essential Guide to Talk True, Be Seen, and (Finally) Live Free," shares her personal journey from being a "boundary disaster" to a boundary advocate. The conversation delves into the confusion surrounding boundaries, the concept of high-functioning codependency, and the challenges of setting boundaries with family. The two also discuss navigating guilt, standing firm in decisions, and the empowering choice to stop people pleasing and prioritize what you really want over obligations during the holiday season. Lastly, Dr. Terri leaves listeners with valuable insights on handling boundary challenges with family members and why it's perfectly okay to set them during the holidays and beyond. Today’s topics include:  Terri’s definition of what boundaries are  Why women often fear setting boundaries or saying "no"  The importance of making your preferences and limits known  Codependency and auto-accommodation  Setting boundaries with family and the guilt associated   What to do when your loved ones aren’t respecting your “no”    You can find Terri on her Instagram, website, and podcast. Check out a special gift just for you from Terri when you visit https://boundaryboss.me/codependency/ A special thank you to our incredible sponsors for making this show possible!Lume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS OneSkin - Get 15% off with the code "INYS" at oneskin.coYou can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Dr. Tracy is sitting down with Dr. Robyn Silverman, also known as The Conversation Doc! Dr. Robyn, a child and teen development specialist and host of the "How to Talk to Kids About Anything" podcast, just released a new book with the same title and is here to share all of her wisdom. Reflecting on her personal experiences, Dr. Robyn emphasizes the crucial role parents play in initiating important conversations with their children, covering topics like bullying and self-esteem. The discussion explores challenges in addressing body image, the identity feedback loop, and practical advice for fostering self-esteem. Dr. Robyn provides valuable guidance on creating a safe space for children, recognizing self-esteem struggles, and dealing with external influences. This episode is a powerful resource for parents, emphasizing the importance of authenticity and openness in the parent-child relationship at any age.   Today’s topics include:  The importance of having uncomfortable conversations with your children  What it means to have a fear response as a parent  Parenting out loud and how you can practice it with your own kids  Breaking the identity feedback loop    Identifying self-esteem struggles and building tools to get back on track  How to approach negative external influences  Giving yourself grace as a parent   You can find Robyn on Instagram, on her podcast and website!  A special thank you to our incredible sponsors for making this show possible!OneSkin - Get 15% off with the code "INYS" at oneskin.coLume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS  You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

As we approach the many gatherings that the holiday season brings, the need for teamwork and connection in our relationships is as relevant as ever. This week, Dr. Tracy is sitting down with Christa Hardin, host of the Enneagram and Marriage podcast, author, and founder of Reflections Counselling Centre, to explore the Enneagram assessment as a tool for building stronger connections in our partnerships. She shares her own personal experience with the Enneagram, the positive impact it’s had on her marriage, and the several benefits of this assessment when it comes to couples seeking to strengthen their relationships and better themselves. Christa takes us through the nine enneagram types, the concept of wings, the three conflict triads, and emphasizes the significance of self-care in maintaining healthy relationships. She also provides guidance on approaching relationships with compassion, focusing on individual self-improvement, and embracing each other's strengths and imperfections. It’s such an eye-opening discussion that goes beyond partnerships and into gaining a better understanding of ourselves to help us navigate and live more meaningful and connected lives. Today’s topics include:  The benefits of the Enneagram vs. other assessments  What to do if your partner isn’t interested in taking the Enneagram test  A high-level overview of the nine Enneagram personality types  How do Enneagram wings work?  The 3 instincts of marriage  Conflict triads and what they mean  The importance of self-grounding and self-care in the midst of relationship struggles  Why you should revisit your love story  Leading with intention but leaving a necessary margin   You can find Christa on Instagram, listen to her podcast and find her book on her website!   A special thank you to our incredible sponsors for making this show possible!OneSkin - Get 15% off with the code "INYS" at oneskin.coLume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

*Trigger Warning: Childhood Sexual Trauma This week, Dr. Tracy is sitting down with the inspiring and resilient Jessalynn Biederstadt, the host of the Invisible Scars podcast and owner of the Doted Boutique. As a victim and survivor of the Willow River, child sexual assault pornography case in 1999, Jessalynn has shown immense strength in her healing journey and is opening up and sharing the very real ups and downs of that process with us today. From the incredible work she’s doing with her podcast and the platform she’s giving to other victims of trauma to the messy and inconvenient aspects of the healing process and a very realistic look into what it’s like to “do the work” as a mother and partner, we’re so grateful to have her on to share with us today, and we hope this episode is a reminder that there is no right way or time to heal; you're already doing better than you think you are.   Today’s topics include:  The consequences of internalizing trauma  Why there will never be a “right” time to begin healing  Navigating postpartum while recovering from trauma  The power of sitting and reflecting on your growth  Overcoming personal trauma and doing the work while in a partnership  Losing people during the healing process   You can find Jessalynn on Instagram and listen to Invisible Scars here!  A special thank you to our incredible sponsors for making this show possible!OneSkin - Get 15% off with the code "INYS" at oneskin.coLume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass      Looking to improve your relationship? Join me in my online program, Be Connected     Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Dr. Tracy is sitting down with Jennifer Chaiken and Emmalee Bierly, licensed marriage and family therapists, co-owners of the therapy practice “The Therapy Group,” and co-hosts of the “Shrink Chicks” podcast. The two kick off the episode by taking us back to their grad school days and the reasons why their ultimate goal as therapists, podcast hosts, and public figures is to make therapy more relatable, digestible, and accessible for all. They then open up about the reality of starting a podcast about therapy as a practicing therapist and the ways it’s impacted their relationships with their clients. For the main event, the conversation dives into the roots of personalization and why some of us are quick to take the blame for other people's feelings or behaviour. From childhood experiences and parental dynamics to how personalization can manifest in our various adult relationships, the trio provides valuable insight and guidance on how to navigate, find empathy, set boundaries, and respond instead of reacting in triggering situations with the people closest to us. Ultimately, this episode emphasizes the power of personal agency and how to honor your authentic self in adult relationships, just in time for the holidays.  Today’s topics include:  Breaking down the traditionally clinical walls of therapy   Deepening the client/therapist relationship   What personalization is and how it shows up for people   Chaotic upbringings and the various ways personalization can develop   The importance of reflecting inward and acknowledging some of the survival mechanisms you’ve brought into adulthood   Having a highly sensitive child and approaching that as a parent   Finding empathy and understanding generational behaviour  What it means to be hard on the inside and soft on the outside  Preventative care and how to step into responding instead of reacting  The power of personal agency    You can find more from Jennifer and Emmalee on their Instagram, website and podcast!  A special thank you to our incredible sponsors for making this show possible!OneSkin - Get 15% off with the code "INYS" at oneskin.coLume - As a special offer for listeners, new customers GET $5 OFF a Lume Starter Pack with code "INYS" at lumedeoderant.comHoneylove - Save up to 50% Off sitewide at honeylove.com/INYS You can now order my new book “I Didn’t Sign Up for This” here! Looking for more? Join me in my online teachings so you can feel like a team again. Get intentional with your partner and reconnect with small actions every day with 28 Days of Love   Ready to learn how to repair? Take my FREE masterclass     Looking to improve your relationship? Join me in my online program, Be Connected    Deepen your Connection with your Partner: 100 Questions to Connect  Learn more about your ad choices. Visit megaphone.fm/adchoices