“I Can’t Breathe” – How To Not Accept What Is Unacceptable, From a Therapist’s Perspective

“I Can’t Breathe” – How To Not Accept What Is Unacceptable, From a Therapist’s Perspective

The pain and outrage following George Floyd’s murder are not just individual emotions—they are signals of a deep, systemic crisis that demands action. Ignoring racism is a privilege that only those safe from its violence can afford, but true change requires intentional awareness, education, and active resistance. Just as we reshaped our lives to fight a global pandemic, we must now commit to dismantling systemic racism with the same urgency and collective effort.

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Take Responsibility: It Will Change Your Life.

Take Responsibility: It Will Change Your Life.

This blog explores the power of taking personal responsibility as a way to regain control over one’s life, especially after difficult or traumatic experiences. While external circumstances and other people’s actions can impact us, choosing how we respond and making intentional decisions can lead to empowerment and change. By shifting focus from blame to personal agency, individuals can create healthier relationships, seek support, and ultimately shape their own futures.

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How do you know if therapy is working?

It can sometimes be confusing to know if therapy is working, or if it is still working for you over a long period of time.  Sometimes, when we begin going to therapy, it can seem like things are getting worse.  This is something that is valuable to notice and it may be an indicator that the therapy is working, as things can get worst before they get better. Below are some key indicators that therapy is working for you, as slow and long as the process may sometimes seem.

•You feel relieved.

•You feel understood by your therapist.

•You feel safe talking about your life.

•Things start to slowly shift in your life for the better, if not immediately, than within the first Six months.

•You can both like and dislike your therapist at times, because you feel safe enough to have both positive and negative feelings with them.

•You can talk about deeper and deeper things as time goes on.

•You start to think about what to talk about in your next session during the week.

•You miss a week and can’t wait to go the next week.

•You begin to feel more secure because you know that you can rely on therapy to open up your feelings. 

Bianca Aarons LMFT is a licensed psychotherapist in San Francisco through the auspices of the Grateful Heart Holistic Therapy Center. Bianca’s specialties include attachment, trauma, sexual abuse, post traumatic stress, relationship issues, depression issues, couples work and work with teenagers. Learn more about Bianca at www.biancaaarons.com, email her at BiancaAaronsMFT@gmail.com, or call her at (415) 553-5346 to ask any questions or to set up a consultation session.

When Fear Shows Itself: Part 2

Thoughts on Working Through Fear.

Baby steps.  That is how you must work through fear, a belief that you are not safe, the terror that it may happen again. The question becomes, How? How do I confront terror? Because as you now know if you have been in an accident, have lost a loved one suddenly, have experienced an abusive relationship, have been sexually abuse, or even have just gotten your heart broken, you may find that you are now afraid that it will happen again. Perhaps at any new moment or with any new person you meet. 

 

When we have a fear response it often gets stored in the body. Let’s say you have always loved riding your bike until recently, when a car accidentally merged into you and you’ve broken a bone. During the time that it’s taken you to heal, you have replayed the event over and over again in your head. Every time you are in a car and see a bike next to the car you are in, you now replay your accident and are afraid that the biker will be hit.  This is a form of post traumatic stress related to your accident. You’ve always had great associations with bike riding. Now, when you are riding, it is as if every car that passes you on your bike is going to hit you. Maybe you no longer enjoy riding your bike because your bike rides now induce small panic attacks and uncommon spells of fear. Maybe this is an indicator that you should stop riding your bike forever, but probably not.

 

How do you work through this??? Well, by riding your bike, of course.  We must do the exact thing that scares us in order to learn to not be afraid again. Maybe the first time, or first twenty times, of riding your bike will be terrifying after your accident. But each new time that you ride your bike and not get into an accident is proof that you are in fact safe to ride your bike again. Does this mean that you wont ever get into a bike accident again? I’m sorry, but no. There is some innocence that has been lost when bad things happen to us. We must move through the world with a different awareness that we may not be completely safe.

 

Confronting your fear is the only way that you will work through it. And how you choose to take this task into your own hands is completely in your control. When you realize that when and how you confront your fear can be your choice, you take some of your power back that you lost when something bad happened to you, totally out of your control.

 

As a therapist, I specialize in sexual abuse trauma and PTSD related to abusive relationships and incidents where people have been raped, taken advantage of, and exposed to painful relationships with partners and/or caregivers.  Part of what is so painful about this type of betrayal within relationship is that it makes it hard to trust others again. Unfortunately, something that can be so sweet, so good, so exciting and passionate, is now paired with fear. That inherent innocence that we are all capable of when trusting another person has been taken away; now when trying to trust another, all one can think about is what might go wrong if they do. One of the scariest parts of post-traumatic stress in a relationship is that it feels like what happened before may be happening again, whether it is being cheated on or being abused. These feelings and fears make it very difficult to date and/or trust again in relationships.

 

So again, when working through fear, many would like to jump in and get it over with. I recommend baby steps toward confronting the fear. There are many layers to traumatic incidents that must be explored. When we go into the fear and tell our stories all at once, we may not be resourced; we may not be able to titrate our feelings, bring ourselves out of the fear if we need a break. That is why it’s helpful to have another person to share with. Therapy can be incredibly useful to begin to navigate ones’ needs around healing an event like this. I notice that when one talks about a traumatic event in therapy, they often forget that they can feel ok again. I will often remember something that they told me they enjoy, such as friends, family, or a happy memory, and I will remind them of this to bring them back to an ok place.  Other resources may include yoga, chocolate, your dog, a book… you get the point. Everyone has their own unique resources that feel good to them. Therapy can be used to identify what your resources are, so when you experience that fear again while dating, while riding your bike, and within relationships, you now have a map to resource yourself. When we confront the fear, we often return to the fear state that we were in when the traumatic event happened; maybe this is a freeze response, maybe it’s a flight response. Maybe we cling again to someone like we did before, even if they aren’t who we need. It’s really important to learn how to breathe, and it’s really helpful to have someone you trust to tell you to breathe again, and to help you identify what’s happening.

 

It might seem like you will never recover, like you will be afraid forever. I want to tell you that your fear can be worked through. Your decisions are possibly being made out of a place of fear, but as you confront your demons, you can begin to make decisions out of a place of love again. Just as the seasons change, our emotions can too, with gentleness and a guiding hand.

 

 

Bianca Aarons LMFT is a licensed psychotherapist in San Francisco through the auspices of the Grateful Heart Holistic Therapy Center. Bianca’s specialties include attachment, trauma, sexual abuse, post traumatic stress, relationship issues, depression issues, couples work and work with teenagers. Learn more about Bianca at www.biancaaarons.com, email her at BiancaAaronsMFT@gmail.com, or call her at (415) 553-5346 to ask any questions or to set up a consultation session.

Love, Self, and the Addiction to Perfection

(and learning to love yourself, of course)

Addictions can come in all different shapes, sizes and forms.  When one thinks of addiction, they often assume that an addiction is referring to a substance, such as drugs, or an activity, such as sex.  There are many types of addictions; food addictions, love addictions, ect. Addictions are coping mechanisms that are formed when emotions are intolerable and stress levels are unmanageable.  Often times, a person feels out of control of their addiction, and when they try to manage or change it, they find that the addiction gets worst.  

Many addictions can be misunderstood or misjudged, such as the addiction to control or abstinence.  Anorexia is actually an addiction to avoiding eating or preventing food intake.  "Sexual Anorexia" or contact avoidance is yet another misunderstood and highly unseen addiction, where one can go unnoticed in being addicted to finding ways to avoid relationships and prevent themselves from having sex.

One of the most recent addictions that I have encountered is the addiction to perfection. The signs of this are when someone feels that they cannot do anything because they cannot, or will not, be perfect enough when they do it.  Many people who have an addiction to perfection find that they experience procrastination or a hard time doing anything at all for the daunting reality that what they do will not fit their own expectations.  A person who is addicted to perfection will walk away from a partner who is not "perfect" enough, or walk away from a potential partner because THEY THEMSELVES feel that they are not perfect enough, or will just avoid dating in general for the same reasons.  An addiction to perfection can stilt a person from being able to do things that they could maybe do if they were ok with "good enough", like get a good enough job as opposed to being jobless in lieu of the the perfect job.

An addiction to perfection is surprisingly, and comparatively, as difficult to work through as other addictions.  And to work through this addiction, and many other addictions, some deeper issues may need to be confronted around fundamental sadness, self-hatred, grief, and hopelessness that may lay just beneath the protective layer of the addiction. 

 

 

 

Bianca Aarons LMFT is a licensed psychotherapist in San Francisco's Duboce Triangle neighborhood. Bianca’s specialties include attachment, trauma, sexual abuse, post traumatic stress, relationship issues, depression issues, couples work and work with teenagers. Learn more about Bianca at www.biancaaarons.com, email her at BiancaAaronsMFT@gmail.com, or call her at (415) 553-5346 to ask any questions or to set up a consultation session.