Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF, and I wanna talk about if you've ever noticed how your mind seems to come alive, the moment you lie down to sleep. So anxiety often intensifies at night, and this isn't because something's wrong with you, but it is because the quiet that's happening gives your thoughts more room to roam.

So today, let's unpack why that happens and how to find that calm before bed. So why does this nighttime anxiety happen? During the day, you're busy, you're managing tasks, you're having conversations, and then the world slows down and then those unprocessed thoughts surface and you have some unfinished worries of "what ifs", or you're replaying moments or conversations. And that quiet that's supposed to soothe you can actually invite anxiety in.

Next is how rumination will keep you awake. So rumination is really just when your thoughts go in circles, you're going over the same thing, playing it out a little bit differently each time. And so worrying is really your brain's way of trying to solve problems. But at night there's nothing really left to do, so the cycle of rumination ends up fueling more anxiety and it triggers your body's stress response. So what happens with your body is your heart rate will rise. You'll have some muscle tension, and then sleep feels impossible.

So let's talk about some practical grounding tools to help manage this nighttime anxiety.

First, focus on the present. Notice five things you can feel or hear right now.

Then you're gonna wanna practice slow, deep breathing. I like the circle breath. So you breathe in for four, hold your breath for two and breathe out for six. And if you wanna get really fancy, you can put your hands on your stomach. Make sure when you're breathing in, your stomach expands, and you can even imagine those numbers as you're counting them in your head of 1, 2, 3, 4, as you're breathing in holding for two, breathing out for six.

Lastly, you can keep a journal by your bed. Write down these intrusive thoughts that are coming up and this can help your brain do that " let go" for nighttime.

Another technique is you're gonna wanna build a Wind-down routine. So consistency signal safety to the nervous system. Some things like turning off your screen, dimming your lights. Try a calming activity like reading or stretching or a guided meditation. And then over time your body will begin to associate these cues with rest.

So if your mind keeps racing, even when you've tried everything you're not alone. Therapy can help uncover the root of that anxiety and teach you tools to quiet those thoughts, so you can finally get that rest that you deserve.

Visit Therapy Now SF and you can come with us and start your journey towards better sleep and peace of mind.

Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. And if you've ever had to communicate with someone who constantly turns a conversation back to themselves, dismisses your feelings, or makes you even question your own reality, you know how draining that can be. So often there's some narcissistic traits like entitlement, lack of empathy or even manipulation, and that can make healthy communication with that person feel almost impossible.

But it can be possible to interact with a narcissist without losing your sense of calm or self-respect.

So today I'll walk you through some practical strategies and ways that you can protect your peace while also keeping your boundaries very clear.

Let's start off with first understanding the dynamics. So when you're dealing with a narcissist, it helps to know what's actually happening beneath the surface. So narcissistic behavior is often driven by deep insecurity and an excessive need for control or admiration. That's why arguments can feel often very circular, and logic and empathy don't work the way they would normally do.

So once you recognize this, you're gonna then shift your goals. You're not trying to win or change them, but what you're trying to do is communicate effectively while preserving your own stability. The key takeaway from this is you can't control their reactions, but what you can control are your boundaries, your tone, and your level of engagement.

Next you're gonna wanna detach emotionally before you even engage. So narcissists often thrive on emotional reactions, whether those emotions are anger or guilt or defensiveness. Before you respond, you're gonna take a moment to ground yourself.

Try breathing slowly and remind yourself. "Their behavior reflects them, not me." You can even visualize an emotional shield and you're present, but their words bounce off that shield, rather than sink in. So you're gonna wanna approach the interaction from a calm and a detached state, and that helps you stay rational when they start to push your buttons. And if you go in already frustrated or hurt, they'll likely sense that and use it to steer the conversation into their favor.

Next, you're gonna wanna keep boundaries firm and simple. When you set a boundary with a narcissist. Expect pushback. Just expect it. They may test, they may guilt-trip or even attempt to manipulate you into changing it, but the key: stay consistent, stay calm.

You can use clear and neutral language. Saying things like

"I'm not available for that"

or

"I don't wanna discuss that right now."

Next you're gonna wanna avoid over-explaining. So the more you justify, the more room they have to argue. And if things escalate, repeat that boundary once and then disengage. So boundaries are not about getting their approval, they're about protecting your energy.

Next you can use what's called the "Gray Rock" technique. This approach means giving minimal emotional reaction, like how a gray rock is calm and uninteresting. Narcissists feed off that drama, that attention, and when they don't get it, they lose power.

So if they're baiting you, stay factual and brief. Such things as " That's your opinion" or "I hear you." Or even "We'll have to agree to disagree."

Avoid defending or arguing. Those are actually traps that pull you back into their cycle, and the less you react, the less control they have.

Next, you're gonna wanna stay grounded into your reality. Such things like gaslighting, which makes you question your perception or memory, is one of the most common tactics that narcissists use.

The ways that you can counter this are write things down after difficult interactions, so you could refer back to them later. Talk with a trusted friend or therapist who can help you reality check and remind yourself that disagreement doesn't mean that you're wrong. And you don't have to convince them of the truth, you just have to stay connected to it.

Next, you're gonna wanna pick your battles and know when to walk away. Not every comment deserves a response. Sometimes the most powerful move is to disengage entirely.

You can ask yourself: "Is this even worth my energy?" If the conversation's going nowhere or even turning abusive, you have permission to leave, hang up the phone or stop responding. And just remember, that's not weakness, that's actually self-preservation.

For those who must stay in contact, such as co-parents or coworkers, set that structure with limits: communicate only when necessary, stick to the logistics, document interactions if needed.

And lastly, recenter after the interaction. Even with boundaries, communicating with a narcissist can leave you completely depleted. So take that time afterwards to reset.

Do something grounding like going for a walk or stretching, or breathing deeply, seeing a friend, cooking a meal. And you can talk with someone who sees you clearly and continue to remind yourself that you handled it well, even if it felt uncomfortable and it wasn't perfect.

Recovery is part of that process. Every time you hold your boundaries, you're strengthening your confidence and emotional resilience.

Dealing with narcissistic behavior is never easy, but you can learn to communicate in a way that protects your well-being and keeps you in control of your responses. You don't have to lose yourself trying to manage somebody else's ego.

If this kind of dynamic feels familiar to you and you're struggling to maintain that balance, that's where therapy can really help you build those tools for resilience boundaries, and then of course, the emotional recovery.

Visit Therapy Now SF, and then you can take that next step towards finding those tools, building peace and empowerment.

Do you ever feel a wave of dread that hits you on Sunday nights and there's really no clear reason? Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. The reality is many people experience what's called the Sunday Scaries, that uneasy feeling before the work week starts.

So let's talk about why it happens and what you can do to make Sundays a more peaceful day for you.

So what's happening is your brain is anticipating stress. Thinking about Monday's responsibilities, that's gonna obviously trigger the body stress response even before it begins.

So what's happening is you then lose that freedom of the weekend. The contrast between relaxation structure can make that transition feel really harsh.

You're also mentally rehearsing the week, so your mind will run through tasks and worries or social pressures, and that makes it really hard to unwind.

The good news is you can retrain your Sundays. You wanna end the weekend with rituals that restore calm, like preparing for Monday early, connecting with something enjoyable, or setting aside 10 minute of quiet time before bed.

If the Sunday scaries keep stealing your peace, therapy can help you manage stress and feel more balanced throughout the week. So visit Therapy Now SF and you can learn more.

Do you ever hold yourself back right when things are going well? You're self-sabotaging and it's not about laziness. It's actually about fear.

Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. And self-sabotaging happens when we undermined our own progress, and this is often without even realizing it. And here's how to notice it and then break free from it.

So first off, spot the patterns. Procrastination, picking fights, or quitting just before success are all common forms.

You are gonna wanna understand the root of this. So it's often driven by fear of failure or even fear of success.

You're gonna wanna shift your mindset. So replace self-critical thoughts with supportive ones.

Then you're gonna wanna take small, steady steps and progress comes from consistent action, not perfection.

If self-sabotage keeps you stuck, therapy can help you uncover what's holding you back and build healthier patterns.

Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF.

Let's talk about overanalyzing and it's sometimes called rumination. When your thoughts keep spinning in circles, often makes you feel more anxious, instead of more clear. Today, let's look at why this happens and what you can do to calm it down.

So first off, why do we overanalyze? So it often comes from anxiety, perfectionism, or fear of making mistakes. And what's happening is the brain is trying to solve problems, but it ends up actually creating more stress. What is the impact of overthinking? It leads to decision paralysis, and you avoid choices because none actually feel safe enough. it also damages your self-confidence because you're constantly second guessing yourself. Lastly, it keeps you focused on the past, or even on the future, but not on the present, which is what we want.

So next, here are some practical strategies to break that cycle. So first you want the awareness piece. Notice when you get caught in these loops. Next, you're gonna want grounding tools. So use your senses or breath to bring yourself back to that present moment, and then you can time box your thinking.

So set a timer for five to 10 minutes and then redirect. You are gonna wanna shift your perspective. So ask yourself: "Will this matter in a week? In a month? How about a year?" Lastly, you're gonna wanna take action. So even small steps forward, reduce mental spinning. So how can therapy help you ?

Learn cognitive behavioral strategies to reframe unhelpful thoughts, and build your confidence so you can make decisions and move forward with less fear.

So overanalyzing can feel like being trapped in your own head, but you don't have to stay there. With practice, and sometimes with the supportive therapy, you can quiet the noise, trust yourself more, and focus on living instead of overthinking.

Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF Let's talk about narcissistic relationships and how they can feel draining and one-sided. The reality is boundaries are essential, but with a narcissist, they require extra clarity and strength.

Today, I'll walk you through how to set those boundaries that protect your wellbeing.

So first off, why are boundaries essential? Narcissists often disregard others' needs and feelings. And without boundaries you can lose sight of your own needs and even your identity. So what you need to do is you need to be direct, you need to be clear and consistent.

So you're gonna use short and simple statements like: "I'm not available after 9:00 PM." And sometimes you need to repeat that same message, and that way you're not getting pulled into debates. You are gonna wanna anticipate some pushback around these boundaries. So expect guilt trips, anger, or even attempts to manipulate you. When that happens, you will stay calm, you'll repeat your boundary without defending yourself.

you are gonna limit emotional disclosure. So narcissists unfortunately may use your feelings against you, so share only what feels safe and keep vulnerable parts of yourself protected. Then you're gonna wanna protect your energy.

So practice self-care around interactions, deep breathing, journaling, or checking in with supportive friends. Remind yourself, protecting your peace is not selfish.

And so how can therapy help? It offers a safe space to process the relationship. It helps you build these strategies and confidence and clarity for enforcing boundaries.

So setting boundaries with narcissist is not easy, but it's a vital step towards reclaiming your energy and protecting your wellbeing, and you don't have to do it alone. Therapy can support you in finding strength and clarity.

Fighting in a relationship isn't the problem, but how you fight is. Here's how to argue without hurting your connection.

So you think good relationships don't have fights? That's actually not true. The healthiest couples do actually argue, but they do it differently.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. Conflict is a natural part of every relationship, and it's not about avoiding fights. It's about learning how to navigate them in a way that actually strengthens your bond. Today I'll share five practical tips to help you fight well.

So the first one, you really wanna start with respect. This may be obvious, but when you're riled up and a little bit emotional, sometimes it can be hard to have that respect, but it's really important. And so you wanna treat your partner with kindness, even when you disagree. You wanna avoid name calling, insults. And then of course, sarcasm.

Number two, focus on the issue, not the person. So this is where you're using those "I" statements:

"I feel...",

" I need..."

Instead of blaming language. So keep the discussion on the current issue, not going back and running a list of all those past problems you've had.

Number three, please take a break if you need it. Pause the conversation when emotions run high and agree on a specific time to revisit the discussion.

Number four, listen as much or more than you're actually speaking. Reflect back what you've heard to show that you understand and let your partner finish before you respond. That's a huge piece of it. So no interrupting.

Number five, aim for solutions not victory. So focus on finding common ground rather than trying to prove that you're right and ask:

"what can I do differently next time?"

So you're really problem solving for the future.

In summary, when handled with respect and care, disagreements can actually bring you closer so the next time conflict arises, and it will 'cause it always does, try these tips and see how they change the tone and outcome of your conversations.

Is your job leaving you exhausted, unmotivated, and dreading Monday mornings when you often are starting to have those Sunday scaries? Well, you might be dealing with burnout. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist with Therapy Now SF. Burnout is not just feeling tired. It's a serious state of emotional and physical depletion, which is caused by chronic workplace stress. So here's some ways that you can begin to recover.

First off, acknowledge and validate your experience. Recovery starts when you recognize that what you're feeling is burnout. Not just a rough patch.

Second, create space for rest. Make sure you're scheduling downtime and protect it as you would an important meeting. Your mind and body need real recovery time.

Next, you wanna set boundaries. So learn how to say no. You wanna delegate or even just adjust your workload expectations to prevent re-entry into the burnout cycle.

Lastly, you wanna revisit your why. So reflect on your values and goals, to reconnect with a sense of meaning and purpose in your work.

So in summary, burnout is reversible, not only if you prioritize your wellbeing, but if you seek a professional to support you, you can help rebuild your energy, and have career satisfaction.

Self-care. I'm sure you've heard of it. It isn't just face masks and bubble baths. Let's talk about what it really means. If you've ever rolled your eyes at the word self-care, you're not alone, but it might be more important than you think.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. Self-care has become a buzzword in pop culture, but at its core, it's actually a powerful practice for maintaining your mental, physical, and emotional health.

Today, let's talk about what self-care really means and how it takes many forms, and how therapy can help you make it a consistent part of your life.

So first one is the true meaning of self-care. Self-care is the intentional act of supporting your wellbeing. So again, this is the physical, mental, and emotional pieces of your wellbeing. It's not a one size fits all. For one person it might be journaling or walking in nature; for another, it might be cooking a nourishing meal, or even spending time with loved ones.

So number two, why the term can feel overused, and I would argue it is overused. And in recent years, self-care has been used to market everything, from self-care products to luxury vacations. While those things are definitely a part of self-care, it's important to remember that self-care is also about balance and sustainability and doing what genuinely restores you-- it's not about just what feels good in that moment.

So then there's everyday self-care versus what avoidance can be. Activities like gaming or watching anime or streaming a favorite show can 100% be self-care if they help you recharge, and leave you feeling better afterwards. And if it doesn't become eight hours at a time. But if they become a way to avoid your feelings or responsibilities, then that might not be serving you for your long-term wellbeing.

So how do we strengthen self-care? In therapy, we explore what actually supports you, not just in moments of stress, but in everyday life. And we also are trying to be proactive and not do self-care when we're already at the stage of full burnout. So we can identify your personal signs of burnout to help you create routines and work through any guilt or resistance you may feel around taking care of yourself. And I think that's a big piece of it too, is we often feel guilty for taking care of ourselves, but the reality is we can't take care of others, we can't do a good job at work, we can't do a lot of things if we don't put ourselves first in the sense of taking care of ourselves.

In summary, self-care is more than just a trend-- it's essential skill for a healthy and balanced life. And when you work on it in therapy, you can give yourself the tools to make it a lasting habit and to have a more successful, fulfilling, and happy life.

Are you thinking of using AI instead of therapy? Here's why the best approach is to combine them if you're going to use AI. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. AI is showing up in many parts of our lives, including mental health support. So it can be an amazing tool, but it works best when it's used alongside a human therapist. Not alone, and I wanna stress that. Today I'll explain why and what to watch out for.

So first thing, AI is as a compliment, again, not as a substitute, so I don't mean to sound like a broken record, but it's really important. So AI chatbots and mental health apps can provide quick check-ins, reminders, and basic coping tools, but here's what they can't provide: they can't replace the human connection, empathy, and nuanced understanding that a human therapist provides.

Next up the benefits of using AI in conjunction of therapy. So it can help you track your mood and habits between sessions. It can reinforce skills you've been learning in therapy, like reframing thoughts or practicing mindfulness. It can also give you support at times if your therapist isn't available.

Third thing, confidentiality matters. As therapists, we are bound by professional ethics and laws, which protect your privacy. AI tools like ChatGPT do not have the same confidentiality guarantees, so your data may be stored or even used to train systems, which is kind of scary. So always check the privacy policy before sharing any personal details.

So the next step is potential pitfalls of relying only on AI. So if you're spiraling, so you're going down that rabbit hole without guidance, you might get stuck in unhelpful thinking loops or use AI in ways that actually deepen your anxiety or you depression. So that is key. And I really wanna stress that piece. The “Sycophant Machine” Effect, which is basically AI is designed to please you. So it might even validate harmful thinking instead of actually challenging it, whereas a therapist obviously knows when it works to validate you when it's appropriate and when to challenge you when it's inappropriate, and AI doesn't have, again, this nuanced capacity.

So lastly, how do you wanna use AI safely in your mental health journey? So choose tools with evidence-based approaches and transparent privacy policies. If I was you, I would discuss your AI with your therapist so they can help guide and interpret what you're learning, and treat AI as just a supplement, not a replacement for therapy.

So, in summary, AI can be a valuable addition to your mental health toolkit, but it's most powerful when it works in partnership with a real human therapist who knows you, understands your history, and can guide you and empathy, and have expertise.

Do some friendships leave you feeling drained, confused, or like everything's your fault? That's not just a rough patch. It might be narcissism.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. So friendships with narcissistic traits can be especially hard to spot because they often start with charm. Let's talk about how to recognize the signs and then protect your wellbeing.

So first off, narcissistic friends center themselves, even in your struggles. They may respond to your pain by shifting the conversation back to themselves or minimize what you're going through.

Second, they use guilt and manipulation to keep control. So you might feel like you can't say no without consequences, or like the friendship is conditional on how much you give them.

Lastly, boundaries are your way out. You don't have to win or fix the dynamic. You can name what feels off, reduce contact, or if need be, step away completely.

So in summary, it's okay to outgrow people who no longer feel safe. Therapy Now SF can help you set boundaries with clarity and compassion.

You would never speak to a friend the way you speak to yourself. So why is self-kindness so difficult? Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from TherapyNowSF. Many people struggle with self-compassion even though it's essential for mental and emotional health. Let's explore what gets in the way and why it's worth working on.

So first off, self-criticism often starts early. Many of us internalize harsh voices from childhood, whether that's from teachers or parents, or even peers, and we carry those patterns into adulthood.

Next, we confuse self-kindness with weakness. Some believe being hard on themselves will make them stronger or more successful. But in actuality, research shows it actually undermines resilience.

Lastly, kindness builds strength, not complacency. When you treat yourself with compassion, you're more likely to take healthy risks, recover from setbacks, and in summary, grow.

So in conclusion, if being kind to yourself feels unnatural, you're not alone. Therapy Now SF can help you shift your inner dialogue and strengthen your mental health from the inside out.

Why you get so angry and what to do about it. If you find yourself getting angry over little things, it's probably not about the little things. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. So anger is a normal emotion, but if it feels out of proportion or hard to control, there's usually something deeper going on for you. Let's take a closer look.

So first, anger often masks other emotions. Many people feel angry when they're actually hurt. They're overwhelmed or even afraid. Anger will show up as a shield.

Second old patterns play a role. So if you grew up in a household where anger was a constant, or if it was not allowed at all, you may not have learned how to express it in a healthy way.

Lastly, you can interrupt the cycle. So when you recognize what your triggers are and pause before reacting, you can choose a different response, and then you build more understanding with others.

So in summary, you're not just an angry person with the right tools, anger can become a signal for you, not a weapon. Therapy Now SF can help.

Do you ever feel totally stuck picking dinner or outfits or even which email to answer first? Listen, it's not laziness, but it might be anxiety.

Hi, I'm Dr. Andrea Zorbas, i'm a psychologist at Therapy Now SF. Decision-making anxiety is when even simple choices feel mentally exhausting. It's especially common if you're already feeling overwhelmed, anxious. If you're perfectionistic or you're constantly under pressure to get it right.

Let's talk about the main pieces around this.Anxiety will make the brain treat small decisions like their big threats. So when you're anxious, your nervous system can't always distinguish between true danger and emotional discomfort. So even low stakes decisions can trigger this fight or flight in your body.

The next one is there's a fear of making the wrong choice, and it's often rooted in self-doubt or past negative experiences. So if you've ever been criticized for mistakes, which is true for most of us, or you've been raised to avoid failure, you might freeze up in the face of options.

Lastly, trying to find the perfect choice will keep you stuck. So perfectionism turns decisions into pressure cookers often good enough is actually good enough, and action reduces anxiety more than overthinking ever can.

So if you struggle with decision making and it's negatively impacting your life, you're not alone. Therapy can help you feel more grounded and confident in your choices. Learn more at Therapy Now SF

If saying no at work makes you feel anxious or selfish, you're not alone. Hi, I'm Dr. Andrea Zorbas. I'm a psychologist at Therapy Now SF. Setting boundaries at work is essential for your mental health, but many people struggle with guilt or fear or even judgment.

Let's talk about how to set limits with clarity and compassion for yourself. So first off, let's start with your core needs and limits. Boundaries are about protecting your energy, time and values, not about being difficult or uncooperative.

Second, use clear and respectful language. So try phrases like, I won't be available after 6:00 PM or I can help you with that tomorrow. Not today. So in these options, you're stating a fact. You're not asking for permission.

And lastly, expect discomfort. But don't confuse that with doing something wrong. So feeling guilty doesn't mean the boundary is bad. It means you're challenging a pattern and that takes courage. So healthy work boundaries aren't selfish, they're necessary.

If you want more support, building more balance and confidence therapy can help. Reach out to Therapy Now SF.

Thinking about switching to biweekly therapy, it might sound convenient, but here's why weekly sessions might really matter.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco and I'm gonna help you understand why weekly therapy is so important.

So first off, it builds momentum. Weekly sessions keep you from losing progress between appointments.

Next, you stay emotionally connected. It's easier to work through things when you're still fresh.

It reinforces accountability, weekly check-in, support steady growth, and follow through.

Less frequent therapy can work, but usually only after you've made consistent progress and already have those strong coping tools in place.

Not sure how often you should meet? Reach out to Therapy Now SF, and we can help you find the rhythm that best supports real change.

Are you feeling drained and exhausted after work every day? This could be toxic. Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco, and I'm gonna help you recognize the red flags of a toxic work environment.

So let's start with chronic negativity. If complaining and fear dominate the culture, it is gonna take a huge toll on your wellbeing.

Next is poor boundaries. If you're expected to always be available and then guilted when you push back. This is a problem.

Another one is undermining or manipulation. So when there's things like credit stealing or passive aggression, or even gaslighting, these are really serious signs.

And lastly, your body does know. So constant tension, dread before work and burnout are really red flags that you shouldn't ignore.

If your toxic work environment is affecting your mental health, therapy Now SF can help you get clarity and offer support.

Do you feel like nothing you do at work is ever good enough and you're feeling burnt out?

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist in San Francisco and I'm gonna help you understand perfectionism and how it fuels work stress, and what you can do about it.

So high standards are exhausting. Perfectionism pushes you to perform at an unsustainable level every day, all the time.

You often have a fear of mistakes, which keeps you stuck. You might overwork to avoid failure or avoid tasks altogether.

You don't have to be perfect to be effective. Letting go of perfection means allowing yourself to grow.

Therapy will help you reset. We work together to replace pressure with perspective so you can thrive without the burning out.

If work stress is tied to perfectionism for you, Therapy Now SF can help you shift your mindset and build much healthier patterns.

Do you ever blurt something out in anger and then instantly regret it? Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco, and I'm gonna show you how to pause and stay in control when anger flares up.

So first thing, name it early. So notice those physical signs, the tight jaw, the fast heartbeat, maybe a clenched fist, and that will help you before you explode.

Next, you wanna take a break. So even 30 seconds away from the moment can help you respond and not react.

Next, you're gonna wanna ground yourself, so a slow breath. A cold splash of water or even touching something solid can help interrupt that spiral.

And lastly, revisit it when you're calm so you don't have to resolve everything mid- argument. It's okay to say, listen, I need a moment. If anger is hurting your relationships, Therapy Now SF can help you understand your triggers and respond with intention.

Do you keep getting pulled back into a toxic relationship? This might explain why.

Hi, I'm Dr. Andrea Zorbas, a psychologist in San Francisco, and I'm gonna walk you through the cycle of narcissistic abuse and how to start breaking free.

So first off, love bombing. So that starts with intense praise, attention, connection, but it's too much and it's too fast.

Next, there's devaluation. The subtle jabs begin. So that looks like criticism, withdrawal, or shifting blame.

Next is discarding and return, they pull away or lash out, and then reel back when you try to leave.

Breaking free starts with awareness. So naming this pattern helps you stop blaming yourself and start reclaiming your power.

If this cycle sounds familiar to you, Therapy Now SF can support you in setting boundaries, rebuilding trust in yourself and moving forward.