Cycle Breaker and Change Maker | Introduction to the Negative Relationship Cycle

Cycle Breaker and Change Maker with Renata Ortega

#Fitness #Self-Improvement #Mental Health #Renata Ortega #Podcasting Education

4:38

A woman’s search for her father—a pilot who disappeared during a mission in Vietnam—collides with the fight over what we owe those who never returned from war. From the producers of "America's Girls" and "Tom Brown's Body," and hosted by Texas Monthly writer Josh Alvarez, the show debuts April 2025. Texas Monthly Audio subscribers get early access to the show, plus bonus episodes and more subscriber-only audio. Visit texasmonthly.com/audio to learn more.…

大约1年之前 11:31

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In today’s episode I will be discussing the cycle of getting into repeated negative relationships. Negative relationships can include intimate partners, friendships, supervisors and any other relationships that occur in your life where you have a connection and repeated interactions with another person.
You will hear about my personal experience and how I broke the negative relationships cycle chain in my own life and you will receive steps to start making this change in your life too.

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.
I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support
You can reach me here:
Website
Facebook
Instagram
Until the next time - warmly yours,
Renata

33集单集

Cycle Breaker and Change Maker with Renata Ortega

Cycle Breaker and Change Maker | Introduction to the Negative Relationship Cycle

Cycle Breaker and Change Maker with Renata Ortega

published 大约1年之前

MP3•单集首页

Support the show

33集单集

#Fitness #Self-Improvement #Mental Health #Renata Ortega #Podcasting Education

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Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | “With That Pain, I Found My Purpose” | Renata Ortega Interviews Annalisa 15:52

5天之前15:52

15:52

Annalisa Vicente is a wife and proud mother of two amazing boys. She is an early childhood educator, motherhood coach, and best-selling author. Annalisa is a passionate maternal mental health advocate. She is determined to break the stigma around mental illness by normalizing vulnerability. Her journey has been deeply enriched by her work with children with diverse needs and their families, teaching her the profound impact of resilience and compassionate care. Annalisa’s mission is to inspire women in community, through meaningful connections, and creative expression to strengthen their self-compassion so that they feel seen, heard, and heal. You can follow Annalisa at: www.annalisavicente.com www.instagram.com/annalisa_awakened www.linkedin.com/in/anna-lisa-vicente-92831765 Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Letting Go Without Guilt - Even When You Love Someone 10:33

9天之前10:33

10:33

Today’s episode is deeply personal and something I believe many of us quietly struggle with. We’re going to talk about letting go of relationships — without guilt — even if you love the person and even if society, culture, or your upbringing tells you that you shouldn’t. Let me start by saying this: this is not an easy thing to do. In fact, it’s one of the hardest lessons I’ve had to learn and, honestly, continue to practice. We’re going to unpack why this feels so heavy, why it is so deeply ingrained in us to "stick it out," and most importantly, how to free yourself from this guilt so you can make choices that serve your well-being. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Breaking the Cycle of Self-harm Caused by Trauma 9:46

19天之前9:46

9:46

Episode 31 Title: Breaking the Cycle of Self-Harm Caused by Trauma Before we begin today’s episode, I want to give a gentle content warning. We’ll be talking about self-harm and eating disorders—topics that can be very sensitive and triggering for some listeners. Please take care of yourself while listening. If at any point you need to pause or come back later, that’s okay. Do what feels right for you. This space is about compassion and healing. Let’s begin. Today’s episode covers a topic that is often kept in the shadows: self-harm as a response to trauma—and more importantly, how to break the cycle. If you’re here because you’ve struggled with self-harm or love someone who does, I want to first say—you are not alone. This is a space free of shame and full of honesty, compassion, and possibility. The pain is real, and so is the hope. Like in every episode, I’ll share part of my story, and then walk you through real, practical steps to help you move from survival into healing. Let’s Begin with the Why: Why Trauma Can Lead to Self-Harm For many of us, trauma doesn’t just go away once the danger has passed. Instead, it lingers in our bodies and minds. We look fine on the outside, but internally we’re doing everything we can to survive. Sometimes, the only way we know how to cope is through behaviors that give us a false sense of control—like self-harm. Self-harm can look different for everyone. For some, it’s physical injury. For others, like in my case, it’s more hidden. My self-harm showed up through restrictive eating and overexercising—behaviors that no one questioned, but that were chipping away at me from the inside. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Breaking Free from Negative Generational Cycles – A Three-Step Process 9:13

27天之前9:13

9:13

Episode 30 | Breaking Free from Negative Generational Cycles – A Three-Step Process A few weeks ago I polled my audience asking if hearing more about my personal story or if hearing about how to break free from negative generational cycles would be more helpful, and due to an overwhelming result I will be focusing today’s episode on how to break free. Thank you to everyone who voted! Generational cycles—whether it’s unhealthy relationships, self-sabotage, abandonment issues, overworking as a trauma response, or even an inability to ask for help—can have a grip on us without us even realizing it. Many of us were born into patterns that were already set long before we took our first breath. But the good news? Cycles can be broken. You can break them. Today, I’m going to share a three-step process to help you break free from negative generational cycles so that you can begin the journey toward healing, growth, and change. This process is based on real lived experiences, research, and the work I’ve done in my own life. Before we dive in, I want to acknowledge that this work is not about blame. It’s about awareness, accountability, and action. It’s about understanding where these patterns come from, recognizing their impact, and making an intentional choice to do something different. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to the Flop Response - the Fifth "F" of the Five "F"'s of the Trauma Response 7:57

5 weeks之前7:57

7:57

Episode 29: Understanding the Flop Response to Trauma Hello and welcome back to the podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. In the last episodes, we explored Fight, Flight, Freeze, and Fawn—how they develop, how they show up in daily life, and what we can do to manage them. Today, we’re moving on to the final response: Flop. The flop response is one of the least discussed but one of the most important to understand. Unlike the other responses, which involve action in some form, the flop response is about complete shutdown. If you’ve ever felt utterly drained, collapsed under pressure, or found yourself unable to take action when faced with stress, this episode is for you. Let’s break down what the flop response really is, how it manifests in daily life, and most importantly, how we can learn to work with it and regain a sense of empowerment. What is the Flop Response? The flop response occurs when the brain perceives a threat and determines that neither fighting, fleeing, nor appeasing the threat is an option. Instead, the nervous system causes the body and mind to shut down completely as a last-resort survival mechanism. This is similar to an animal playing dead to avoid further harm. For trauma survivors, this response can become deeply ingrained, making it difficult to take action, make decisions, or even feel connected to reality. It can create feelings of helplessness, powerlessness, and dissociation. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to the Fawn Response - the second "F" of the five "F"'s of Trauma Response 7:51

6 weeks之前7:51

7:51

Episode 28: Understanding the Fawn Response to Trauma Hello and welcome back to the podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. In the last episodes, we explored Fight, Flight, and Freeze—how they develop, how they show up in daily life, and what we can do to manage them. Today, we’re moving on to the fourth response: Fawn. The fawn response is often overlooked because it disguises itself as kindness, helpfulness, and being accommodating. But beneath the surface, it’s a survival mechanism driven by fear. If you’ve ever struggled with setting boundaries, prioritized other people’s needs over your own, or felt like your worth was tied to how much you do for others, this episode is for you. Let’s break down what the fawn response really is, how it manifests in daily life, and most importantly, how we can learn to shift out of it and reclaim our sense of self. What is the Fawn Response? The fawn response occurs when the brain perceives danger and determines that appeasing the threat is the safest way to survive. Instead of fighting, fleeing, or freezing, someone in a fawn state will prioritize keeping the peace—often at their own expense. Fawning can develop in childhood, particularly in environments where expressing needs, opinions, or emotions led to conflict, neglect, or rejection. As adults, those with a dominant fawn response may find themselves in relationships or workplaces where they overextend themselves, suppress their true feelings, and struggle with self-worth. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to the Freeze Response - the third "F" of the five "F"'s of Trauma Response 8:36

7 weeks之前8:36

8:36

Episode 27: Understanding the Freeze Response to Trauma Hello and welcome back to the Cycle Breaker and Change Maker podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. In the last episodes, we explored the Fight and Flight responses—how they develop, how they show up in daily life, and what we can do to manage them. Today, we’re moving on to the third response: Freeze. The freeze response is often the least understood of the trauma responses. While fight and flight involve action, freeze is about inaction. It’s a survival instinct that shuts the body and mind down in response to overwhelming stress. If you’ve ever felt paralyzed in a stressful situation, struggled to make decisions under pressure, or dissociated from your surroundings, you may be experiencing the freeze response. Let’s break down what the freeze response really is, how it manifests in daily life, and most importantly, how we can work with it rather than feel stuck in it. What is the Freeze Response? The freeze response occurs when the brain perceives a threat and determines that neither fighting nor fleeing is possible. Instead, it chooses a third option: shutting down. This is an ancient survival mechanism that allows animals—and humans—to remain still and unnoticed when danger is near. For trauma survivors, the freeze response can become deeply ingrained, causing them to feel stuck, unable to take action, and disconnected from their emotions or environment. It can create a sense of helplessness and even make people feel like they are watching their life from the outside. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to the Flight Response - the second "F" of the five "F"'s of Trauma Response 7:48

8 weeks之前7:48

7:48

Episode 26: Understanding the Flight Response to Trauma Hello and welcome back to the Cycle Breaker and Change Maker podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. Last time, we explored the Fight response—what it looks like, why it develops, and how to manage it. Today, we’re moving on to the second response: Flight. The flight response is often associated with running away from danger, but it’s not just about physically escaping. It’s also about mentally escaping, avoiding discomfort, and staying perpetually busy to outrun feelings of anxiety or past trauma. If you find yourself constantly on the go, avoiding confrontation, or struggling with stillness, this episode is for you. Let’s break down what the flight response really is, how it manifests in daily life, and most importantly, how we can learn to work with it instead of being ruled by it. What is the Flight Response? The flight response is a survival instinct that activates when the brain perceives danger and determines that escape is the best option. This response is designed to keep us safe, but when trauma is involved, it can become overactive, making us feel like we constantly need to be moving, planning, or avoiding. Flight isn’t just about physically running away. It can also mean running from emotions, responsibilities, or relationships. It can be an urge to stay distracted, overcommit, or constantly be in motion to avoid discomfort. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to the Fight Response - the first "F" of the five "F"'s of Trauma Response 9:10

9 weeks之前9:10

9:10

What is the Fight Response? When the brain perceives danger, it quickly assesses whether fighting back is the best chance of survival. This response is hardwired into us. Think about animals in the wild—when faced with a threat, some stand their ground, puff up their chests, and prepare to defend themselves. Humans do the same thing, but in more complex ways. The fight response isn’t just about physical combat. It can manifest in verbal confrontations, defensiveness, or even the need to be right at all costs. For some, it’s a deep-seated resistance to feeling powerless. If you find yourself reacting to stress with anger, frustration, or a heightened sense of needing control, this might be your dominant trauma response. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to the Five F's of Trauma Response 8:46

10 weeks之前8:46

8:46

If you’ve been following along, you know that I like to take a deep dive into how trauma shapes our behaviors and responses to the world around us. Today, I’m introducing something that will lay the foundation for our next few episodes: the Five F’s of Trauma Response. This is a concept that explains how our brains and bodies react when we feel threatened, even if the threat is no longer present. Trauma lives in the body, and because of that, our responses are not always logical. Sometimes, we find ourselves reacting in ways that don’t seem to make sense. We may feel like we’re constantly fighting, running away, shutting down, appeasing others, or feeling completely helpless—and that’s because these are all deeply ingrained survival instincts. In today’s episode, I’m going to introduce each of the Five F’s, give you examples of how they might show up in daily life, and explain why recognizing these responses is so crucial for healing. In future episodes, I’ll explore each of these in more depth. The Five F’s—Fight, Flight, Freeze, Fawn, and Flop—are the ways our nervous system responds to danger. These are instinctive reactions, shaped by past experiences, and often occur before we even have time to think. Fight: The fight response is the instinct to confront a threat head-on. This might look like anger, defensiveness, or an intense need to be in control. People who default to the fight response may often find themselves arguing, feeling like they have to prove themselves, or reacting aggressively in situations where they feel challenged. It’s a way of trying to regain a sense of power. Flight: If fight isn’t an option, flight might be. This response makes you want to escape—either physically by leaving a situation or mentally by staying busy and distracted. People with a dominant flight response may avoid confrontation, overwork themselves, or feel like they can never sit still. They’re always on the move, always looking for an exit. Freeze: Sometimes, the brain decides that neither fighting nor fleeing is an option, so it shuts down instead. The freeze response can feel like mental fog, dissociation, or being unable to act when faced with stress. If you’ve ever found yourself stuck in a situation where you knew you needed to do something but couldn’t move, that’s freeze in action. Fawn: The fawn response is about appeasement—seeking safety by pleasing others. People who have learned to fawn often prioritize other people’s needs at the expense of their own. They may struggle with saying no, setting boundaries, or speaking up for themselves because they’ve learned that keeping the peace is the safest option. Flop: The lesser-known flop response is when the body completely shuts down. This is the experience of feeling powerless, exhausted, and unable to take action. People who experience this may find themselves giving up easily, feeling helpless, or struggling with extreme fatigue when faced with stress. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to not being able to stay present as a trauma response 10:10

11 weeks之前10:10

10:10

Episode 23 - Introduction to not being able to stay present as a trauma response Are you finding it difficult to stay in the moment, constantly feeling like your mind is re-living the past or in a constant state of worry about the future? Do you often catch yourself losing focus during conversations because you are preoccupied with other thoughts or, perhaps you disconnect and dissociate during stressful situations? If so, this might be tied to your trauma history. If you experience any of these things, please know, you are not alone, and what you’re experiencing is a very real and common response to trauma. So what exactly does it mean to not be able to stay present? Being unable to stay present, or feeling disconnected from the here and now, often stems from unresolved trauma. This can present itself as a mental fog, dissociation, or hyper-awareness of your surroundings. Your brain may go into overdrive, pulling you out of the current moment as a way to protect you from perceived danger, even if no immediate threat is present. This survival mechanism, while helpful in dangerous situations, can interfere with your daily life, relationships, and overall sense of well-being. Why does not being able to stay present happen, and how does it impact the negative cycle? Trauma can alter the way your brain processes information. When you’ve experienced trauma, your mind learns to be hyper-vigilant, always scanning for threats. This can make it difficult to focus on the present because you’re preoccupied with anticipating danger or reliving past experiences. Over time, this cycle can become self-reinforcing—the more you disconnect from the present, the harder it becomes to ground yourself in reality. This can negatively affect your relationships, work, and self-esteem as you feel increasingly detached from the world around you. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to not being Seen as a trauma Response 9:01

13 weeks之前9:01

9:01

Introduction to Not Being Seen as a Trauma Response Have you ever felt invisible in your relationships, friendships, or even in your workplace? Perhaps you feel like your needs, thoughts, and feelings don’t matter, or that others rarely acknowledge your contributions or presence. Do you find yourself retreating or staying quiet, even when you’re desperate to speak up? If so, this might be a result of a trauma response—a learned behavior that is rooted in your past experiences. This pattern does not have to define your life, and you can learn to reclaim your voice and presence. So what exactly is not being seen as a trauma response? Not being seen as a trauma response is the tendency to make yourself invisible in interactions, relationships, or social settings. It often stems from a survival mechanism developed during traumatic experiences, particularly in one's childhood. For example, if you grew up in an environment where your emotional needs were consistently ignored, or where expressing yourself was met with punishment, judgment, or rejection, you may have learned that staying quiet and out of sight was the safer option. Over time though, this adaptive behavior can carry into adulthood, showing up as a fear of taking up space or a belief that your needs don’t matter. This response might manifest as people-pleasing, avoiding conflict, or suppressing your emotions to keep the peace. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | How to manage through the Holiday season as a person coping with trauma 10:19

19 weeks之前10:19

10:19

How to manage through the Holiday season as a person coping with trauma If you are living with trauma, the holidays may be a time that you are dreading. You may be overwhelmed and anxious about being around people you do not really want to be with. You may not feel that you can manage all of the pressures the traditional Holiday season can bring. These can be financial pressures, social pressures, travel pressures and so on. Or, perhaps you do not have family or friends to be with, and you are feeling isolated and alone. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to entering controlling relationships as a trauma response 11:50

24 weeks之前11:50

11:50

Episode 20 - Introduction to entering controlling relationships as a trauma response Are you in a relationship personal or professional with someone that makes you feel powerless or scared? Maybe they hold grudges constantly over issues that are actually trivial? Perhaps they make you feel like you cannot do anything right ever, or that there is something wrong with you? Or maybe you are in a situation where the other person makes you feel like you are always the problem in any situation. In certain situations they could be monitoring you by asking you to tell them everything or looking into your personal email and social media accounts? If so, you could be experiencing a controlling relationship situation. If you are realizing that this may be the case for you, it is absolutely not your fault and you can get out of it. So what exactly is a controlling relationship? A controlling relationship is one that is based on an imbalance of power. It is a relationship where the other person is dominating you, and displaying authoritarian and possessive behavior. It is a situation where the other person is constantly trying to control your every move, regularly makes you feel guilty, shows extreme jealousy, isolates you from your friends and family. It is a relationship where you are not free to be yourself, and where you experience a lack of self worth, intimidation, guilt and insecurity and alienation from your support system. This form of control can be brought up in multiple ways - financial, physical, sexual, spiritual, psychological and emotional. Support the show Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback. I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support You can reach me here: Website Facebook Instagram Until the next time - warmly yours, Renata…

Cycle Breaker and Change Maker with Renata Ortega

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Cycle Breaker and Change Maker | Introduction to Emotional Numbness as a Trauma Response 10:00

26 weeks之前10:00