Episodi

  • Your Body Treats Achievement Like a Threat—Here's What to Do (in 4 minutes)

    Your Body Treats Achievement Like a Threat—Here's What to Do (in 4 minutes)
    Jan 22 2026
    There is a quiet misunderstanding many people carry.They believe they are afraid of failure.But if we listen to the body —not the story —we often find something else.A reaction to success itself.1. When Things Go WellNotice what happens when life opens a door.The client says yes.The date flows.The money lands.The idea works.And instead of relief, something tightens.An urge to withdraw.A sudden irritability.A spiral that seems to arrive out of nowhere.This is not a mindset flaw.It is not a lack of gratitude.It is your nervous system doing its job.Pause hereYou don’t need to answer perfectly.Just notice.* When something good happens in your life, what tends to follow?* Do you feel energized, uneasy, distracted, or suddenly self-critical?* What do you usually do right after a win?No fixing.Just observation.2. The Nervous System’s ThermostatIn somatic psychology, we talk about the Window of Tolerance.Author Gay Hendricks describes a related pattern called the Upper Limit Problem.An image helps here.Think of your nervous system like a thermostat.If your internal setting is calibrated to struggle, effort, or just getting by, that becomes your baseline for safety.Not because it feels good — but because it is known.So when something genuinely good happens, the internal temperature rises.Joy.Visibility.Expansion.And the body responds with a quiet alarm:This is unfamiliar. This might be unsafe.The system attempts to bring you back down to what it recognizes.That “cooling” often looks like self-sabotage.Pause againStay curious.* What feels most familiar to your body: ease or effort?* When things slow down or stabilize, do you relax — or get restless?* What level of “aliveness” feels tolerable before you brace?3. Why Excitement Can Feel Like FearTo the amygdala — the part of the brain scanning for danger —excitement and fear are nearly indistinguishable.Both involve:* increased heart rate* heightened sensation* shallow breath* alertnessIf you grew up in chaos, stress, or emotional unpredictability, your body learned something important:Intensity meant something was about to go wrong.So when a big win arrives, your body may not celebrate.It prepares.Not because you are broken —but because your nervous system is protective.A gentle check-inLet this be simple.* How does your body respond to intensity, even positive intensity?* When you feel excited, do you also feel the urge to brace or scan?* What happens to your breath when something good approaches?The Visibility QuestionFor many women, there is another layer beneath this.Visibility.For most of human history, safety meant belonging.Standing out — having more, being seen, taking up space — could threaten attachment.That memory still lives in the body.So as success grows, a quiet question may surface:If I get bigger… will I still belong?Will I be loved?Will I be resented?Will I be alone?Without conscious awareness, we sometimes shrink ourselves back to the size of our environment — not because we lack desire, but because connection feels essential.Sit with this gentlyNo conclusions required.* What did “standing out” mean in your family or community?* Who were you allowed to be — and who were you not?* When you imagine being fully visible, what emotions arise first?The Practice of TitrationThis work is not about pushing past fear.It is about expanding capacity.In somatic work, we use a principle called titration — adding intensity slowly, in manageable amounts.Like warming a cold glass, drop by drop.Try this now:* Bring to mind a small recent win — something genuinely good but not overwhelming.* Notice where your body registers that goodness. Warmth, softness, expansion.* Stay with that sensation for 10 seconds.* If you feel the urge to deflect, minimize, or pull away — pause. Breathe. Return gently.This is how the nervous system learns.Not through force.Through repetition.After the practiceReflect quietly.* What was hardest about staying with the good?* Did any protective impulses arise?* What did your body need in order to stay present?A Closing TruthYou do not need to break through anything.You do not need to override your fear.Your body is not resisting success —it is asking for safety as you expand.It is safe to feel good.It is safe to be seen.It is safe to be big.And that safety is built slowly, patiently, one sensation at a time.If this resonated, you may want to explore the next piece where we talk about the False Self — and why it often activates right when life starts to open.You’re not behind.You’re learning how to hold more.If you’d like, to go deeper - grab these resources:→ FREE Resources (Calm Reset + tools):https://www.sincerepractice.com/free→ Sincere Reset (9-week support + teaching group):https://www.sincerepractice.com/reset→ Trauma-Informed Therapy (Los Angeles + Online):https://www.sincerepractice.com/therapy Get full access to The Sincere Practice Letters at ...
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    4 min
  • #24 The Cost of Always Doing More | Lauren DeVera

    #24 The Cost of Always Doing More | Lauren DeVera
    Jan 13 2026

    Why rest can feel unsafe—even when you’re exhaustedHigh achievers aren’t lazy.They’re often stuck in survival mode.In this conversation, Helen Garcia and Lauren DeVera unpack the psychology behind nonstop productivity, burnout, and nervous system dysregulation—and why so many driven, capable people feel productive yet disconnected. In this episode, you'll learn -

    • 🧠 Why productivity can become a stress or trauma response
    • 🧠 How chronic overdrive impacts mental health and clarity
    • 🧠 Why slowing down actually increases focus, capacity, and performance
    • 🧠 How embodiment and movement support nervous system regulation
    • 🧠 What sustainable growth really looks like for high achieversIf you feel like you can’t stop — even when you’re burned out — this conversation will help you understand why, and where to begin.

    👇 Stop forcing. Start listening.🌿 Support & Resources — Helen Garcia (The Sincere Practice)

    • Website:https://www.sincerepractice.com
    • Free 2-Minute Calm Reset (nervous system relief):https://www.sincerepractice.com/free-calm-reset
    • Instagram:https://www.instagram.com/thehelengarcia/
    • LinkedIn:https://www.linkedin.com/in/thehelengarcia/🦁

    Movement & Embodiment — Lauren DeVera (The Lion’s Den)

    • Lauren DeVera:https://www.lauren-devera.com
    • The Lion’s Den Classes & Community:https://www.lauren-devera.com/tldschedule
    • Instagram — Lauren DeVera:https://www.instagram.com/thelaurendevera/
    • Instagram — The Lion’s Den:https://www.instagram.com/thelionsdendmv/
    • Lauren + Helen Interview @yellowchaircollective : https://www.youtube.com/watch?v=Fqeu5knYKF0


    Get full access to The Sincere Practice Letters at sincerepractice.substack.com/subscribe
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    58 min
  • #23 - When You're Close to What You Want But Can't Reach It

    #23 - When You're Close to What You Want But Can't Reach It
    Jan 6 2026

    We often move too quickly through life, preventing us from truly hearing ourselves. This episode invites you to slow down and explore what shapes your inner world, rather than just managing symptoms. It's a journey into self discovery where we gently examine feelings of fear and regret, and how peace can sometimes feel unsettling, especially when dealing with anxiety. In this episode, we explore:

    • Why “trying harder” often keeps you stuck
    • How outsourcing self-trust delays your life
    • The subtle ways productivity can become emotional avoidance
    • Why calm can feel unsettling when intensity has been your baseline
    • How protective roles shape identity—and limit growth
    • What actually creates lasting emotional change
    • Where am I waiting for permission I may never receive?
    • What emotion might I have to feel if I truly went after what I want?
    • Which protective role am I afraid to loosen?
    • What would it feel like to let calm be unfamiliar, not wrong?

    If you’ve ever felt close to what you want—but unable to reach it—this conversation is for you.Reflection questions to sit with:Resources & SupportLearn more or explore support at https://www.sincerepractice.com


    If this episode resonated, consider sharing it with someone who might need it—and take a moment to leave a review. It helps this work reach the people it’s meant for. Thank you for being here.



    Get full access to The Sincere Practice Letters at sincerepractice.substack.com/subscribe
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    11 min
  • #22 - 5 Signs Your Healing Is Actually Working (Even Though It Doesn't Feel Like It)

    #22 - 5 Signs Your Healing Is Actually Working (Even Though It Doesn't Feel Like It)
    Jan 3 2026

    Healing is supposed to make you *better*, right? So why does it feel like you’re getting worse—less productive, more emotional, more messy? Because most of us start healing with a hidden agenda:“I’ll heal my anxiety and finally become the calm, perfect, unstoppable version of me.”But when the work actually starts… your old “fuel” gets taken away.High-functioning anxiety. Perfectionism. People-pleasing. Proving yourself.They worked—but they burned you out.So the beginning of healing can feel like failure.Not because you’re broken… but because you’re in the **refuel phase**.Like renovating a house: it looks worse before it’s rebuilt. Dust. Holes in the wall. Chaos.If you feel like you’re “falling apart,” it might be the best sign yet:You’re finally safe enough to.And falling apart is often the first step to coming together in a way that’s actually real.Want support through the messy middle?Work with Helen + the team at Sincere Practice → www.sincerepractice.com#healing #therapy #mentalhealth #anxiety #perfectionism #peoplepleasing #selfworth #boundaries #grief #psychology
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    4 min
  • #21 - Grieving This January? A Therapist's Alternative to New Years Resolutions

    #21 - Grieving This January? A Therapist's Alternative to New Years Resolutions
    Dec 31 2025

    Prompted by a recent family health scare, a psychotherapist shares reflections on life’s unpredictable timeline—and what it teaches us about grief. The experience reframes new years resolutions, the American work ethic, and the pressure to “keep going,” offering grounded insights from psychology.In this video, Helen breaks down what grief actually looks like in real life: the anxiety, the waves of sadness, the numbness, the guilt, and the quiet moments that don’t fit anyone’s timeline. You’ll learn why grief can show up in your relationships, your motivation, your body, and your sense of identity—and how to respond with more compassion instead of self-judgment.If you’re carrying loss, feeling behind, or trying to force yourself into a “fresh start,” this is for you. This isn’t about quick fixes. It’s about making room for what’s true—and taking one honest step toward a real healing journey through therapy.Watch if you’re struggling with:- grief that doesn’t make sense yet- anxiety + racing thoughts after hard news- new years resolutions that feel impossible- tension or distance in relationships- the pressure to “be productive” while hurtingWork with Helen: www.sincerepractice.com
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    8 min
  • #20 - Multi-Hyphenate Identity: The Cost of Refusing to Pick a Lane | Xochitl Hernandez| Xochitl Hernandez

    #20 - Multi-Hyphenate Identity: The Cost of Refusing to Pick a Lane | Xochitl Hernandez| Xochitl Hernandez
    Dec 30 2025

    Ever wonder how to truly embrace your multifaceted self instead of just one version? This discussion explores the human voice as a vessel for truth, questioning societal pressures and encouraging genuine "self expression". Discover how honoring your full identity is key to "personal development" and maintaining strong "mental health". It's about finding your authentic voice and learning "how to be authentic" in a world that often asks you to pick a lane.


    We dive deep into the "sincere practice" of maintaining a multi-hyphenate identity in a world that pressures us to simplify ourselves. Whether you are navigating a career change, balancing multiple passions, or looking for inspiration on how to be your most authentic self, Xochitl’s journey offers a masterclass in living without limits.


    Chapters

    00:00 Introduction to the Journey

    00:55 The Intersection of Music and Journalism

    02:45 Cultural Identity and Storytelling

    03:36 Navigating Career Choices and Faith

    05:26 The Pressure of Perfectionism

    07:38 The Political Landscape and Personal Identity

    10:23 Embracing Multiculturalism in Art

    13:07 The Importance of Representation

    15:55 Understanding the Political Nature of Identity

    18:40 The Emotional Toll of Performance

    21:30 Lessons from Live Performance

    25:00 The Pursuit of Perfection in Performance

    29:05 Navigating Perfectionism and Self-Compassion

    31:27 Faith as a Foundation in the Face of Challenges

    36:10 Understanding Calling vs. Job

    41:44 Embracing Multi-Hyphenate Identities

    46:00 Confronting Conformity and Embracing Authenticity


    Follow Xochitl’s journey:

    Website: xochitlshernandez.com

    Instagram: @xochimilcatv
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    41 min
  • #19 - Procrastination Isn't About Willpower—It's About This

    #19 - Procrastination Isn't About Willpower—It's About This
    Dec 24 2025

    Ever felt like you're battling writer's block or finding it hard to get started? This video explains why `creativity` sometimes feels impossible, using a famous writer's journey.It's not about laziness or a lack of ideas; it's about understanding and overcoming the internal resistance. Learn how to stop procrastinating and find your inner motivation for greater productivity in your writing endeavors.
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    7 min
  • #18 - Why you CAN'T create (even though you want to)

    #18 - Why you CAN'T create (even though you want to)
    Dec 18 2025

    Struggling to create? It might not be laziness, but burnout. Your nervous system is protecting you from performance. Learn 3 ways to make creating safe again & break the cycle. Tell me what happened! Chapter Timestamps:

    0:00 - The Burnout Nobody Talks About1:30 - What I Discovered About My Creative Block3:15 - 3 Steps to Climb Out of Creative Burnout


    Stay in touch: https://bio.site/helengarcia#CreativeBurnout #NervousSystem #CreativeHealing #authenticity
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    5 min