The Power of Community: Embracing Support and Letting Go of Isolation

In 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.

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00:00 Introduction and Episode Overview

00:12 The Myth of Doing It All Alone

00:52 The Praise and Perils of High Functioning

01:59 The Importance of Asking for Help

03:39 Strategies for Building Support Systems

06:30 The Role of Community in Personal Well-being

09:16 Conclusion and Call to Action

Balancing Burnout and Discipline: Insights for High Achieving Women

In 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.

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00:00 Introduction and Episode Overview

00:23 Personal Story: Recognizing Burnout

01:35 Understanding Burnout: Definitions and Symptoms

03:34 High-Functioning Women and Burnout

05:40 The Strong Black Woman Stereotype

06:49 The Importance of Rest in Discipline

08:36 Practical Tips for Balancing Rest and Discipline

10:10 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.

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Other ways to connect and support my content:

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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.

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00:00 Welcome and Mid-Year Check-In

01:16 Sunday Self Audit: Reflect and Realign

04:46 Boundary Refresh: Emotional Hygiene

07:47 Micro Joy Tracking: Finding Small Wins

10:20 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.

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00:00 Welcome and Introduction

00:24 The Pressure of Constant Self-Improvement

02:00 You Are Not a Project

02:40 Healing is Not Perfection

06:22 Holding Progress and Pain with Self-Compassion

08:07 Real Self-Growth vs. Self-Rejection

10:22 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.

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00:00 Introduction and Episode Overview

00:16 Understanding Selfishness and Boundaries

01:09 Defining and Protecting Your Peace

03:06 The Struggle with Guilt

03:58 Real-Life Examples and Lessons

05:11 Healthy vs. Unhealthy Guilt

07:36 The Importance of Boundaries in Relationships

09:03 Practical Tips for Setting Boundaries

10:55 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.

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00:00 Introduction to Emotional Regulation

06:02 Validating Your Emotions

06:20 Using Your Body to Regulate Your Mind

06:36 Breath Work Techniques

06:54 Co-Regulation and Support Systems

07:13 Reflecting on Emotional Triggers

08:31 The STOP Skill

09:50 Proceeding Mindfully

10:08 Healing and Growing in Real Time

10:58 Staying Connected to Yourself

11:24 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.

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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