This guide is written for clients and community members who want clear, compassionate, practical information. If parts of this bring up difficult emotions, pause, breathe, drink water, and return when you’re ready. You’re not alone—and what happened to you matters. Safety note:  If you’re worried about your immediate safety or thinking about harming yourself, call or text 988  (U.S.) or use your local emergency number. If you suspect your devices are being monitored, use a safe phone/computer outside your home to research help. What Is Coercive Control? Coercive control  is a pattern of behaviors used to dominate, isolate, and entrap  another person. It’s not always loud or dramatic. Often it’s slow, strategic, and cumulative —a tightening net of rules, surveillance, guilt, and consequences that shrink your life until the other person’s preferences define your reality. Coercive control can occur in intimate partnerships, families, shared housing, workplaces, faith communities, and other high-control groups. It often appears without visible violence —or surrounds episodes of violence with long stretches of manipulation that keep the victim confused, compliant, or too exhausted to resist. A plain-language definition Coercive control is a pattern that deprives you of autonomy —your ability to make choices about your time, body, money, relationships, beliefs, and daily life— through intimidation, isolation, monitoring, micromanagement, and manipulation.  The pattern is ongoing, goal-directed, and enforced with consequences. It’s not a one-time argument or a bad week. It’s an organizational system  for your life that keeps power flowing in one direction. What Coercive Control Is Not Not ordinary conflict.  Healthy relationships have disagreements; people negotiate and compromise. In coercive control, one person decides, the other adapts —again and again. Not just “strong opinions.”  Everyone has preferences. Coercive control enforces  preferences with threats, surveillance, or punishment. Not something you “cause.”  Targets adapt to survive. Compliance is not consent; it’s a strategy under pressure. Why Coercive Control Works (Even on Strong, Smart People) Coercive control is effective because it uses a mix of carrots and sticks : Love-bombing and idealization  create a fast, intense bond: “I’ve never felt this close to anyone.” Gradual boundary testing  normalizes small invasions (“It’s just a password,” “It’s just one friend I don’t like”). Gaslighting  erodes your trust in your memory and perceptions. Intermittent reinforcement  (periodic kindness after cruelty) trains you to work harder for the next “good phase.” Isolation  reduces outside input that could challenge the controller’s narrative. FOG — F ear, O bligation, G uilt—keeps you from leaving or calling the behavior by its rightful name. This combination can trap anyone. There’s nothing wrong with you for adapting; adapting kept you safer  in the moment. How Coercive Control Shows Up (Core Characteristics) Below are recurring features many clients recognize. You may see some more than others; patterns can vary across relationships and cultures. 1) Isolation (People, Places, Information) Discouraging or forbidding time with friends/family; discrediting your supports (“They’re a bad influence,” “They’re jealous of us”). Monitoring calls/texts; demanding immediate responses; punishing “late” replies. Controlling transportation or preventing you from keeping appointments. Policing what news, media, or spiritual guidance you consume; rewriting reality. Impact:  Your world narrows; the controller’s voice becomes the loudest (sometimes the only) voice. 2) Micromanagement of Daily Life Rules about how to dress, cook, clean, parent, sleep, spend free time, or arrange your home— with consequences  for “mistakes.” “Testing” you to prove loyalty, purity, or dedication (photos at certain times, forced check-ins). Impact:  Chronic anxiety; you live in “performance mode,” scanning for the next rule you might break. 3) Surveillance and Technological Control Demanding passwords; installing tracking apps; checking browser history; smart-home monitoring; car GPS; “Find My” misuse. Covert recording; threats to leak photos or messages (“sextortion”). Impact:  Loss of privacy and self; your devices feel like informants. 4) Financial Control Taking your paycheck; restricting access to accounts; forbidding work or education; giving “allowances” with strings. Running up debt in your name; sabotaging your job (harassing calls, surprise drop-ins). Impact:  Economic dependence; fear of homelessness; harder to leave. 5) Emotional Manipulation Gaslighting:  “That never happened,” “You’re crazy,” “You’re too sensitive.” DARVO:   D eny, A ttack, R everse V ictim and O ffender. You become “abusive” for saying no. Guilt, pity plays, self-harm threats:  Responsibility for their feelings is placed on you. Impact:  Confusion, self-doubt, exhaustion. You start apologizing for having needs. 6) Threats, Intimidation, and “Soft” Violence Threats to harm themselves, you, kids, pets, or property. Driving dangerously during arguments; punching walls; blocking doorways; looming. Legal threats (custody, defamation, “I’ll ruin you”); immigration status threats. Impact:  You comply to stay safe; your nervous system lives in high alert. 7) Reproductive and Sexual Control Sabotaging birth control; pressuring pregnancy or abortion; withholding sex as punishment; demanding sex as proof of loyalty; filming without consent. Impact:  Violation of bodily autonomy; trauma responses during intimacy. 8) Rules for Reputation and Image Demanding public praise and social media performance; forbidding posts or insisting on “approved” content. Smear campaigns when you set limits (“They’re unstable,” “They’re abusive”). Impact:  You fear social consequences for asserting basic needs. 9) Post-Separation Control Stalking; legal harassment; “flying monkeys” (third parties who pressure you to comply); weaponized co-parenting; “surprise” visits. Impact:  The relationship ends; the control attempts do not. 25+ Concrete Examples of Coercive Control (What It Looks Like in Real Life) “Share your location at all times so I know you’re safe.” (Then there’s punishment if you turn it off.) “Quit that job. If you loved me you’d prioritize us.” Taking your car keys “for your own good” after fights. Monitoring your cycle and demanding sex on certain days. Blocking your number on your parents’ phones. “Accidentally” overdrawing the joint account right before your tuition or therapy payment. Logging into your email “to help” and deleting messages from friends. Criticizing how you dress—then demanding photos before you leave the house. “Joking” threats: “If you ever leave me, I’ll burn it all down.” Recording your sobbing and replaying it later to humiliate you. Posing as you on social media; changing your passwords after arguments. Forbidding therapy or insisting you see “their” therapist only. Demanding you cut contact with a sibling because they “disrespected” your partner. “You don’t need birth control—we’re together.” (Then insulting you if you get pregnant or don’t.) Daily “performance reviews” of chores or your body; weighing you; tracking calories. Threatening to share intimate photos if you break up. Making you late for work repeatedly; calling your boss to “check on you.” Giving you an allowance and requiring receipts for every dollar. Hiding your ID/immigration documents “for safekeeping.” Demanding your phone on return home for “random checks.” Convincing friends you’re unstable; then telling you “no one else puts up with you.” Forcing specific religious rituals while violating the spirit of that faith (control masked as virtue). “You can go out—but I’ll come sit at the next table to make sure no one hits on you.” Making you block numbers in front of them; scanning your call log. Threatening self-harm if you don’t agree to their terms. Using children as messengers and spies; interrogating them after visits. Demanding immediate replies; sending dozens of messages, then accusing you of cheating if you’re slow. Insisting on attending every medical appointment and answering for you. “You don’t need to work; I’ll handle everything”—followed by financial punishment if you disobey. Refusing to allow solo time with your own friends or family. Setting curfews for an adult partner; requiring check-in photos. Trashing the house when upset and making you clean it to “earn” calm. Filing frivolous reports (to HR, CPS, clergy) to intimidate you when you set limits. Withholding sleep—waking you to argue, keeping lights on, blasting music. Trapping you in rooms, blocking exits, taking doors off hinges “because you slam them.” “Accidentally” damaging your work tools/laptop/notes the night before deadlines. Insisting on script-like greetings, sign-offs, or affection rituals, punishing deviations. Threatening to disclose gender identity, sexual orientation, health status, or immigration status without consent. Forcing you to quit school; tearing up applications. Demanding itemized diaries of your day (“every 15 minutes, where were you, who was there?”). If you saw your life in this list: your reactions—fear, numbness, confusion, people-pleasing—were valid survival strategies . They do not define your future. Early Red Flags (Often Overlooked) Speed and intensity.  “Soulmate” claims within days; pressuring exclusivity or living together quickly. Boundary testing disguised as romance.  “Let me fix your resume,” “I’ll manage your budget,” “Share locations so I can keep you safe.” All-or-nothing stories.  Everyone else is “toxic”; you are the only one who “gets” them. Inconsistent backstory.  Shifting facts, different versions to different people. You’re apologizing more and laughing less.  Your world gets smaller while theirs expands. The Impact on Mental and Physical Health Hypervigilance:  scanning for danger; trouble sleeping; startle response. Anxiety and depression:  shame, hopelessness, panic. Somatic symptoms:  headaches, GI issues, chronic pain; flare-ups of existing conditions. Cognitive fog:  difficulty concentrating or making decisions; dissociation. Trauma responses:  intrusive memories, avoidance, negative shifts in self-belief (“I’m impossible,” “I cause problems”). Social shrinkage:  isolation, loss of joyful activities, feeling “unreal.” These are normal responses to abnormal pressure . They deserve care. Boundary Setting with a Coercive Controller: What Helps (and What Doesn’t) A difficult truth: Boundaries won’t “fix” a controlling person  who is committed to dominance. Boundaries are for you —to reduce harm, reclaim time/space, and gather enough stability to plan your next steps. Safety always comes first. Principles Actions, not arguments.  Don’t try to persuade; do  change what you control (your access, your info, your availability). BIFF + No JADE.  Keep responses B rief, I nformative, F riendly, F irm. Don’t J ustify, A rgue, D efend, or E xplain. Predict and plan for escalation.  Controllers often increase pressure when control slips (“extinction burst”). Documentation over debate.  Save texts, emails, voicemails, screenshots. Keep a dated log of incidents. Support network.  Tell trusted people what’s happening; decide who will (and won’t) carry messages. Scripts (adapt as needed) Triangulation:  “Please speak to me directly. I won’t respond through third parties.” Urgency pressure:  “I don’t make relationship decisions on a deadline. I’m not available for this conversation.” Info fishing:  “I’m keeping that private.” Surprise visits:  “Unscheduled drop-ins aren’t okay. I won’t open the door.” Digital checks:  “I don’t share passwords. If you continue to demand them, I’ll end the conversation.” Yelling/Intimidation:  “I don’t do conversations with yelling. I’m leaving now and will reconsider at another time.” Then follow through : mute, block, end call, leave, involve third parties (HR, attorney) as needed. Safety Planning (Whether You Stay, Separate, or Are Unsure) Digital safety: Change passwords on a device they can’t access . Turn off location sharing; review app permissions; consider a basic “safe phone” with no shared accounts. Assume any device they set up may be compromised. Financial safety: Open an account in your name at a bank they don’t use; redirect a small deposit to start. Gather documents: IDs, birth certificates, Social Security cards, immigration papers, titles, financial statements. Build a small emergency buffer (even $5–$20 at a time). Physical safety: Pack a “go bag” and keep it in a safe place (trusted friend, trunk, workplace). Plan exit routes; keep car fueled and a spare key accessible. Share a code word  with trusted people that means “call for help.” Social/legal safety: Identify allies (friends, family, neighbors, clergy, HR). Consult a legal advocate if possible (even a brief consult helps). If children are involved, log incidents that affect their safety and routine. After leaving: Expect post-separation coercion : hoovering, smears, legal maneuvers. Continue BIFF-only communication (or parallel parenting apps). Consider protective orders if stalking/harassment occurs (varies by jurisdiction). You don’t have to do all of this at once. Any step toward safety is progress. Working with “Flying Monkeys” Controllers often recruit others to carry messages, apply pressure, or collect information. Redirect:  “Please take that up directly with them.” Limit info:  Assume anything you say can be repeated. Evaluate relationships:  Kind people who respect limits can stay. Enforcers and gossips may need distance. Don’t try to convert everyone:  Your energy goes to your safety and support system. If You’re Not Ready to Leave (or Can’t Yet) Leaving is a process. Meanwhile: Practice micro-boundaries:  Lock your phone; keep one friend who knows the truth; use headphones during rants; take short walks. Build small islands of joy:  Music, journaling, nature, movement, pets, spiritual practices. Track reality:  Keep a private log of incidents (“date/time/what happened/how I felt”). It counters gaslighting and helps future planning. Therapy if safe:  If therapy triggers more control at home, consider telehealth from a safe location or a support group the controller doesn’t know about. If You’ve Left and Still Feel Stuck It’s common to question yourself after  you’re out. Trauma bonds, intermittent reinforcement, and smear campaigns can pull you back. Name the bond:  You miss relief  and hope , not the harm. Replace the ritual:  If evenings were texting time, make that your call-with-a-friend time. Body-first care:  Sleep, hydration, meals, movement—your nervous system needs predictability. Therapy for integration:  EMDR, CBT, DBT skills, and parts-informed work can help your brain file the past as past . A Compassionate Reframe You weren’t “weak.” You were strategic  in a coercive system. Your nervous system kept you safe the best way it knew how. Boundaries are not cruelty; they are conditions for respect . Healing is not instant; it’s doable  with steady support. Quick Reference: Boundaries & Exit Plan (One-Page Version) Boundaries: No JADE. BIFF-only replies. Info diet. No surprise meetings. Direct-to-source rule (no third-party messaging). Criteria-before-contact if reconciliation is on the table. Exit Plan: Devices: new passwords; location off; safe phone if needed. Documents: IDs, financials, legal papers. Money: private account; small buffer. Allies: list three; share code word. Go bag: meds, keys, cash card, clothes, charger. Log: dates, texts, voicemails, photos (stored safely). Legal consult (if possible). Expect post-separation tactics; stick to BIFF. You Deserve Relationships Where You Can Breathe Coercive control tries to convince you that life is safest inside someone else’s rules. Healthy love—romantic, familial, community— makes you more yourself , not less. It respects “no,” cherishes your friendships, celebrates your growth, and repairs when harm happens. If this guide resonates, consider connecting with a counselor who understands high-control dynamics. You don’t have to prove anything to deserve help. How Wellness Solutions Can Help At Wellness Solutions , we recognize coercive control in all its forms—intimate partner relationships, families, workplaces, and faith or community settings. We offer trauma-informed, evidence-based care (CBT, DBT skills, EMDR, mindfulness-based and parts-informed approaches) focused on: Mapping the pattern so you stop doubting yourself Stabilizing your nervous system so decisions get easier Designing boundaries and scripts that fit your life Planning for safety, documentation, and post-separation strategies Grieving losses and rebuilding identity, community, and joy We also make access to care simple. Complete our secure online intake  and we’ll verify your eligibility and benefits and share the results with you before  scheduling. We keep a card on file and only charge after  your insurance claim has processed, with transparent updates along the way. Because timely support matters, most new clients are offered an appointment within three business days  of requesting one. You are not overreacting. You are waking up. And you don’t have to do the next part alone.

If you’ve ever set a boundary with a difficult person and then—out of nowhere—other people began pressuring you to back down, guilt-tripping you, or demanding that you “forgive and forget,” you’ve already met a flying monkey. This guide explains what that term means, why it matters, and how to respond in ways that are safe, clear, and self-respecting. Gentle note:  This article is educational and supportive. It is not a diagnosis, legal advice, or a substitute for therapy or crisis services. If you’re in immediate danger or thinking about harming yourself, call or text 988  in the U.S. or use your local emergency number. What Is a “Flying Monkey”? The phrase “flying monkey”  comes from The Wizard of Oz , where the Wicked Witch sends monkeys to do her bidding. In the context of narcissistic abuse , a flying monkey is any person who—knowingly or unknowingly—carries out the narcissistic person’s agenda . They might defend the narcissist, attack you, deliver messages, monitor you, pressure you to reconcile, spread smears, or enforce the narcissist’s rules. Key parts of the definition: A role, not a diagnosis.  “Flying monkey” describes behavior in a system , not a permanent label on a person’s character. The agenda is control.  The narcissistic person seeks supply (attention, admiration, power) and protection of their image. Flying monkeys help achieve those aims. Participation varies.  Some monkeys are enthusiastic enforcers; others are confused relatives, fearful employees, or well-meaning friends who don’t understand the dynamics. Understanding this role helps you respond wisely without over-personalizing  every attack or guilt trip. How Narcissistic Systems Pull in Flying Monkeys Narcissistic dynamics tend to center on image management and control . When a target (you) sets limits or tries to exit the dynamic, the narcissist often recruits others to: Apply pressure  (“They’re devastated—you owe them a conversation.”) Collect information  (“How are you? What’s going on? Are you still seeing…?”) Reframe reality  (“You’re overreacting; they’re not that bad.”) Punish noncompliance  (smear campaigns, threats, social exclusion) Enforce access  (“Family is everything—you have to come for the holidays.”) This is called triangulation : instead of speaking directly and respectfully, the narcissist uses a third party to control, coerce, or destabilize. Why People Become Flying Monkeys (Motivations) Unwitting helpers (misinformed).  They only know the narcissist’s version of events (often polished and tearful) and genuinely think they’re promoting peace. Fearful dependents.  They rely on the narcissist for money, status, childcare, employment, or approval and fear becoming the next target. Conflict-avoidant peacemakers.  They hate tension and will say anything to make it stop—usually telling the target to “be the bigger person.” Shared beliefs or loyalties.  They share the narcissist’s worldview (e.g., rigid hierarchy, “loyalty at all costs,” image over truth) or hold positional power (senior relatives, clergy, managers) and prioritize order over care. Mutual benefit.  They gain access, favors, or social standing by aligning with the narcissist. Similar traits.  Some monkeys have their own narcissistic traits and enjoy control, gossip, or drama. Bottom line:  Flying monkeys are not always malicious masterminds. Many are captured by the story, the fear, or the benefits . Recognizing this helps you choose strategic—not reactive—responses. Common Characteristics and Behaviors of Flying Monkeys Message carrying.  “They said to tell you…” “If you’d just call them…” Smear participation.  Repeating rumors, half-truths, or outright lies to damage your credibility. Minimizing or moralizing.  “No one’s perfect.” “Family is everything.” “Forgiveness is a command.” Pressure to reconcile on the narcissist’s terms.  Pushing for premature contact without accountability or safety. Boundary testing.  Demanding private details, probing for weaknesses, or insisting you justify your choices. Surveillance and reporting.  Watching your social media, asking mutuals about you, driving by, showing up “coincidentally.” DARVO echoes.  They D eny harm, A ttack your character, and R everse V ictim and O ffender (you become “the problem”). “Concern trolling.”  Feigning worry for your mental health while subtly undermining your boundaries. Love-bombing with strings.  Gifts, favors, or help that comes with pressure to comply. Cycles aligned with the narcissist’s needs.  Sudden waves of contact around holidays, court dates, or when the narcissist loses control elsewhere. Signs You’re Dealing with a Flying Monkey Your words are quoted back  to the narcissist almost verbatim, or private details surface you didn’t share widely. They demand  you meet, reply, or explain “for closure,” often on short notice and with high emotion. Conversations feel like depositions , not dialogues: lots of questions, little empathy. They relabel your boundary  as cruelty, disloyalty, disrespect, or mental instability. They push urgency : “Right now” / “Today” / “Before the weekend.” When you ask for accountability (e.g., “I’ll meet if they acknowledge X and Y”), they change the subject  or accuse you of “moving the goalposts.” After interactions, you feel confused, guilty, small, or surveilled  more than seen or supported. If two or more of these are present—especially in patterns—you’re likely dealing with a flying monkey. The Most Common Tactics Flying Monkeys Use Triangulation.  Using them as a go-between to avoid direct, respectful communication. Your counter:  “Please talk to them directly. I’m not in the middle.” Smear campaigns.  Spreading “concern” flavored lies that position you as unstable or cruel. Your counter:  Don’t launch a counter-smear; document facts, live your values, and correct only where it’s necessary and safe. FOG (Fear, Obligation, Guilt).  “After all they’ve done for you…” “They’re family.” Your counter:  “I’m choosing what’s healthy, not what’s habitual.” Hoovering by proxy.  Attempts to suck you back in via third parties (“They’ve changed; just coffee”). Your counter:  Criteria first: “If they want contact, they can email an acknowledgement of X and propose concrete steps for repair.” Information-gathering.  Friendly check-ins that funnel back to the narcissist. Your counter:   Info diet.  Share little or nothing that could be weaponized. Victim swapping (DARVO).  You’re cast as the abuser for saying “no.” Your counter:  Neutral, brief responses; don’t JADE (Justify, Argue, Defend, Explain). Spiritual or cultural shaming.  “A good daughter/son forgives.” Your counter:  “My faith/values include truth, boundaries, and safety. I’m honoring those.” Real-World Scenarios (and How to Respond) 1) Family Group Chat Scenario:  A relative posts a sentimental photo and tags you, adding “We miss you—let’s all be together again.” You know this is a setup for pressure. Boundary response: “Thanks for the photo. I’m keeping family matters private and won’t discuss them here.” If they persist: “I won’t continue this in the group. Please respect my boundary.” (Mute or leave the chat if needed.) 2) Workplace Ally Turned Messenger Scenario:  A coworker says, “He’s really hurt; just apologize so we can move on.” Boundary response: “I’m open to work-related communication. Personal matters stay outside the office. Please direct any concerns to HR.” 3) Clergy/Community Leader Involvement Scenario:  A leader calls urging reconciliation “because unity.” Boundary response: “I appreciate your concern. Unity requires accountability and safety. I’m not available for mediated contact at this time.” 4) Co-Parenting Pressure Scenario:  “For the kids’ sake, can you just meet them tonight?” Boundary response: “I will communicate through our co-parenting app and follow the court order. Unscheduled contact isn’t appropriate.” 5) Holiday Extinction Burst Scenario:  Right before a holiday, multiple relatives contact you with guilt-tinged pleas. Boundary response: “I won’t be attending. Wishing you a good holiday.” (Repeat once if needed, then disengage.) Boundary Principles That Work 1) No JADE. Don’t J ustify, A rgue, D efend, or E xplain. Explanations become footholds for debate. “That won’t work for me.”“I’m not available for that.”“Please take this up directly with them.” 2) BIFF / Brief–Informative–Friendly–Firm. Keep messages short, factual, kind, and closed. “I’m not discussing this. I wish you well.”“Please remove me from this thread. Thank you.” 3) Gray Rock / Medium Chill. Be boring, neutral, and consistent. Drama feeds the system; neutrality starves it. 4) Info Diet. Share only what can’t be twisted. Ask yourself: “Would I be okay if this were repeated word-for-word?” 5) Direct-to-Source Rule. If someone brings you messages, redirect: “That’s between you and them.” Don’t be the bridge. 6) Criteria Before Contact. If you’re open to reconciliation, set clear, written conditions  (e.g., acknowledgement of specific harms, plan for boundaries, moderated setting). No criteria, no contact. 7) Consequences You Control. Boundaries are what you will do , not what they must do. Example: “If yelling starts, I will leave.” Scripts You Can Use (Copy/Paste Ready) To the persistent messenger: “I don’t discuss my relationship with them through third parties. Please speak with them directly.” To the concern-trolling relative: “I hear your concern. I’m working with support and making decisions that are right for me.” To the guilt trip: “I appreciate the history we share. I’m choosing health over habit.” To the social-media DM: “I keep this private. I won’t be discussing it here.” To the “urgent” demand: “I don’t make relationship decisions on a deadline. I won’t be meeting.” To a faith-based push: “My values include truth, repair, and safety. That’s what I’m practicing.” To a smear you must address (limited, high-stakes): “For clarity: I’m not available for personal contact. Any necessary communication can be directed through [channel]. I won’t engage further on this.” Digital and Practical Safety Tighten privacy.  Two-factor authentication, strong passwords, private social settings, careful friend lists. Limit location sharing.  Turn off auto-location on posts and photos; avoid sharing real-time locations. Document incidents.  Save texts, emails, voicemails, screenshots. Create a dated log of interactions if harassment occurs. Separate channels.  Use a dedicated email or co-parenting app for necessary contact; mute/limit all other access. Know your options.  In cases of stalking or harassment, consult local law enforcement, victim services, or legal aid about protective orders and documentation standards. What Not to Do (Even Though It’s Tempting) Don’t counter-smear.  It keeps you in the drama. Correct facts only when necessary and safe. Don’t overshare to “prove” your side.  Oversharing supplies the system with ammunition. Don’t accept surprise meetings.  Ambushes are tools of control. Don’t confuse urgency with importance.  Your timeline is valid. Don’t try to convert everyone.  Some people are invested in the narrative. Focus on your safety and wellbeing. When Flying Monkeys Are Family You Love It hurts when people you care about act as enforcers. A compassionate approach can sound like: “I love you. I can’t be in the middle. If you want a relationship with me, it needs to be separate from conversations about them.” You’re not asking them to pick sides; you’re asking them to respect a boundary . Some will. Some won’t. Their choice gives you information about the kind of relationship that’s possible. The Emotional Toll—and How to Care for Yourself Being targeted by a narcissistic system (and its flying monkeys) can produce anxiety, hypervigilance, sleep problems, intrusive thoughts, depression, and isolation . That doesn’t mean you’re weak; it means the situation is heavy. Try these supports: Nervous-system care.  Regular sleep/wake times, meals, hydration, movement, fresh air. Two minutes of slow exhale breathing when triggered. Co-regulation.  Time with safe people who believe you and don’t push. Therapy.  Trauma-informed care (CBT, DBT skills, EMDR, parts-informed work) can help you regulate, set boundaries, grieve losses, and reduce reactivity. Community.  Peer support groups (in person or moderated online) focused on boundary setting and recovery from high-control dynamics. Rituals of release.  Writing letters you won’t send, setting up “no-contact” reminders, creating new holiday traditions. Special Contexts Divorce/Custody Keep communications Brief, Informative, Friendly, Firm  via approved channels. Avoid side conversations with mutuals; all roads lead back to court. Document everything. Share only child-focused information. Workplace Funnel concerns to HR ; keep interactions professional and documented. Don’t discuss personal history with colleagues who relay messages. Request agendas for meetings; bring a note-taker if needed. Faith Communities Seek trauma-informed leaders  who understand abuse dynamics. If leadership pressures you to reconcile without accountability, consider a respectful exit from that setting. Adolescents/Young Adults at Home Create in-home boundaries  (locks, private devices, minimal sharing). Identify safe adults  outside the home (school counselors, mentors). Plan for incremental independence  if full separation isn’t possible yet. FAQs Are flying monkeys always narcissists too? No. Some share traits; many are fearful, misinformed, or conflict-avoidant. Treat it as a role  people are playing, not a diagnosis. Should I confront them? Use a cost–benefit  lens. If the person has shown respect for your boundaries in the past, a simple request (“Please don’t relay messages”) can work. If not, limit access  and stop explaining. Can flying monkeys change? Sometimes. When narratives crack (they see inconsistency or experience harm themselves), some step back, apologize, and respect boundaries. Others double down. Notice behavior over promises. Is going no-contact the only answer? No. Options include limited contact, structured contact , or third-party communication  only. The right choice balances safety, legal realities, culture, and your wellbeing. What if I still love them? Love and limits can coexist. Love without limits equals harm. Limits without love equals distance. You get to pick what protects your health. A Quick Boundary Plan You Can Adapt Goal:  (e.g., Reduce triangulation; stop surprise visits; protect my mental health) Rule:  “I don’t discuss X with third parties.” / “No unannounced visits.” / “All co-parenting messages go through the app.” Script:  “Please take that up directly with them.” / “I won’t be in the middle.” / “I’m not available for that.” Action if crossed:  Mute or leave threads, end calls, hang up, walk away, block/mute, document. Support:  Who I’ll text/call after; breathing or grounding I’ll use; a small act of care I’ll do (tea, walk, music). Review:  What worked? What needs adjusting? Put this in your phone so you’re not improvising under stress. A Final Word of Validation If you’re dealing with flying monkeys, you’re not “dramatic,” “petty,” or “vindictive.” You’re encountering a system  designed to keep you in line. That you’re reading this means you’re already doing the courageous work of naming patterns and choosing health. You’re allowed to protect your peace. You’re allowed to require accountability. You’re allowed to have holidays that don’t hurt, a home that feels safe, and relationships that can hold both care and limits. And you don’t have to do any of it alone. How We Can Help At Wellness Solutions , we understand high-control family and relationship dynamics, including narcissistic abuse and triangulation. We offer trauma-informed, evidence-based care (CBT, DBT skills, EMDR, mindfulness-based and parts-informed approaches) tailored to your situation. We can help you map the system, steady your nervous system, design boundaries that fit your life, and practice the scripts that keep you safe. We also make access to care simple. Complete our secure online intake  and we’ll verify your eligibility and benefits and share the results with you before  scheduling. For your convenience, we keep a card on file and only charge it after  your insurance claim has processed, with transparent updates along the way. Because timely support matters, most new clients are offered an appointment within three business days  of requesting one. If you’re carrying the weight of a narcissistic system—and the flying monkeys that come with it—we’re here to stand with you while you build something saner, kinder, and yours.

This article is for people learning and building new skills. It’s not about perfection—it’s about growing into a steadier, kinder, more reliable version of yourself. If some sections sting a little, that’s okay. Take breaks, breathe, and return when you’re ready. This is also a helpful resource to understand your life and relaitonships to explore your adulting journey. 1) Living Up to Responsibilities What it means:  You follow through on what you’ve agreed to—at home, at work, with friends, with bills, with your word. When life changes, you communicate and renegotiate rather than disappearing. Why it matters:  Reliability builds trust—both with others and inside yourself. What it looks like in real life:  Paying rent on time; letting a friend know you’ll be 15 minutes late; keeping medical appointments; returning items you borrowed. How to practice:  Identify your “non-negotiables” each week (housing, utilities, meds/health, income tasks, one key relationship). Protect those first. 2) Creating Routines and Structure What it means:  Your days have a supportive rhythm—sleep, meals, movement, chores, planning—so your body and brain know what to expect. Why it matters:  Routines reduce decision fatigue, stabilize mood, and make goals doable. Real life:  Same wake time; quick evening tidy; a weekly “reset” (laundry, groceries, planning); reminders for medications. How to practice:  Start tiny: one morning anchor (consistent wake time) and one evening anchor (10-minute reset). Let those roots grow. 3) Setting Goals and Following Through What it means:  You choose realistic aims, break them into steps, and keep moving even when motivation dips. Why it matters:  Direction creates momentum; momentum builds confidence. Real life:  “Send two job applications by Friday.” “Save $50 per paycheck.” “Walk 15 minutes three times this week.” How to practice:  Name a two-week outcome and three small steps. Put the steps on your calendar like appointments. 4) Emotional Regulation What it means:  You feel feelings without exploding, imploding, numbing, or unloading them onto others. You soothe your body first, then choose your words and actions. Why it matters:  Regulated emotions lead to better choices and safer relationships. Real life:  Pausing before replying when angry; asking for time to cool off; using breathing or grounding when anxiety spikes. How to practice:  Before any hard conversation, take six slow breaths with longer exhales. Then say, “I’m feeling ___. I’d like to talk about it at ___.” 5) Regulating Impulses and Delaying Gratification What it means:  You leave space between urge and action—around spending, substances, screens, food, sex, and speech. Why it matters:  A short pause prevents long regrets. Real life:  Waiting 24 hours before a big purchase; not texting back while angry; choosing to save for a trip rather than chasing an impulse buy. How to practice:  Use a 10-minute pause for any “hot” choice. Drink water, step outside, breathe, then decide. 6) Distress Tolerance What it means:  You can survive intense feelings and tough situations without making things worse. Why it matters:  Life includes pain. Tolerance keeps you from panic decisions. Real life:  Riding out a craving; taking a “time out” in a fight; sitting with grief without trying to fix it right away. How to practice:  Keep a short “SOS plan” on your phone: three skills (breathing, grounding, cold water), three people to text, three safe places to go. 7) Assertive Communication What it means:  You speak clearly and kindly about needs and limits, without mind-reading or hinting. Why it matters:  Clarity reduces resentment and misunderstanding. Real life:  “When you cancel last minute, I feel stressed. Please tell me by noon if plans need to change.” How to practice:  Use this structure: When X happens, I feel Y, and I’m asking for Z.  Keep it short. 8) Healthy Boundaries What it means:  You decide what you will do or allow—and you take action when the line is crossed. Why it matters:  Boundaries make closeness safe. Without them, resentment grows. Real life:  “I don’t discuss private topics in group chats.” “I won’t stay if shouting starts.” How to practice:  Write one boundary with an action: “I don’t ___. If it happens, I will ___.” Then keep it. 9) Accountability and Repair What it means:  You own your impact, apologize without excuses, and change the behavior. Why it matters:  Trust isn’t built on being perfect; it’s built on repairing well. Real life:  “I snapped at you. I’m sorry. I’ll take a walk next time before we talk.” How to practice:  Three beats: Name it → Apologize → Next step.  Then do the next step. 10) Financial Care What it means:  You know what’s coming in and going out; essentials are paid first; you plan for future-you. Why it matters:  Money stress is nervous-system stress. Clarity calms. Real life:  A 15-minute weekly “money date”; automatic payments for essential bills; small emergency buffer; honest conversations with partners. How to practice:  List your essentials (housing, utilities, food/meds, transport). Make sure those are covered before extras. 11) Managing Time and Attention What it means:  Your calendar matches your priorities, and you protect focus from constant distraction. Why it matters:  Attention is your life; spend it on purpose. Real life:  Putting deep-work blocks on your calendar; moving your phone to another room; leaving white space for rest. How to practice:  One 90-minute focus block daily (phone away), then a 10-minute movement or joy break. 12) Decision-Making and Problem-Solving What it means:  You move from rumination to action using simple frameworks—then you evaluate and adjust. Why it matters:  Stuckness feeds anxiety; decisions build momentum. Real life:  Listing a few options, choosing a good-enough path, and setting a review date instead of waiting for the “perfect” answer. How to practice:  Ask, “How will this choice feel in 10 minutes, 10 weeks, and 10 months?” Choose accordingly. 13) Self-Awareness What it means:  You notice your thoughts, feelings, and body cues without immediately reacting or judging. Why it matters:  You cannot regulate what you cannot recognize. Real life:  “My jaw is tight—time to breathe.” “I’m jealous—maybe I need reassurance or boundaries.” How to practice:  Twice a day, quietly name one thought, one feeling, and one body sensation. Let it be information. 14) Interdependence What it means:  You balance autonomy with healthy support. You can ask for help and offer help—without rescuing or becoming dependent. Why it matters:  We’re wired for connection; we also need self-respect. Real life:  Delegating tasks; letting others carry their responsibilities; receiving support without guilt. How to practice:  Ask for one specific favor this week. Offer one bounded help (“I can do 20 minutes on Thursday”). 15) Conflict Skills What it means:  You can disagree without disrespect—avoiding criticism, contempt, defensiveness, and stonewalling. Why it matters:  Healthy relationships include conflict and repair. Real life:  Calling a pause when voices rise; reflecting what you heard; finding one piece you can own. How to practice:  Create a pause word or gesture with your people. When it’s used, step away and reconvene at a set time. 16) Self-Compassion What it means:  You talk to yourself like someone you’re responsible for—firm, kind, and helpful. Why it matters:  Shame shuts down learning; compassion keeps it going. Real life:  “This is hard, and I can take one small step.” “Rest is allowed.” How to practice:  Three lines when you mess up: Ouch (name the pain) → Not alone (others feel this) → Next tiny step. 17) Caring for Your Body What it means:  You treat your body as a partner, not a project—sleep, food, water, movement, medication, healthcare. Why it matters:  Brains live in bodies. Regulation starts there. Real life:  Consistent wake time; regular meals; meds as prescribed; water with each coffee; movement you don’t hate. How to practice:  Two anchors for two weeks: same wake time + a 10-minute walk after a meal. 18) Relationship Hygiene What it means:  You tend relationships with small, steady behaviors instead of grand gestures only when things break. Why it matters:  Connection is maintained, not assumed. Real life:  Two appreciations a day; answering bids for attention (“Look at this!”); a 5-minute daily check-in. How to practice:  End each day by naming one thing you appreciated about someone you live or work with—and tell them. 19) A Learning Mindset What it means:  You’re willing to be a beginner, ask for feedback, and iterate. Why it matters:  Flexibility and humility prevent stuckness. Real life:  After a setback, you identify one thing that worked, one lesson, and one tweak for next time. How to practice:  Keep a short “iteration log”: three bullet points after any meaningful attempt. 20) Purpose and Meaning What it means:  You connect daily actions to something bigger—family, art, service, faith, nature, community, learning. Why it matters:  Purpose steadies you during stress and guides decisions. Real life:  Volunteering, mentoring, creative practice, caretaking, spiritual rituals, stewardship of a cause or place. How to practice:  Finish this sentence and post it where you’ll see it: “I do X because I believe Y.” 21) Play, Pleasure, and Savoring What it means:  You allow joy without earning it—fun, rest, intimacy, hobbies—because they’re part of health. Why it matters:  Joy replenishes your nervous system and makes discipline sustainable. Real life:  Five minutes of music, gardening, games, crafts, dancing, silliness with kids or pets. How to practice:  Put a five-minute joy block on your calendar daily. Protect it like any other appointment. 22) Healthy Limits with Substances and Compulsions What it means:  You use (or abstain) in ways that support your life and relationships. Why it matters:  Overuse can unravel progress across the board. Real life:  Quantity/frequency limits; alcohol-free weekdays; no phone in bed; getting help early if you notice loss of control. How to practice:  Choose one bright-line rule for the next month (e.g., “Screens off at 10 p.m.”). 23) Ethical Living and Contribution What it means:  Your choices reflect your values—integrity, fairness, repair when you cause harm, giving back in ways that fit your capacity. Why it matters:  Contribution builds self-respect and community. Real life:  Honoring commitments, paying debts, apologizing sincerely, mentoring, voting, volunteering, fair dealing. How to practice:  Offer one micro-contribution weekly: check on a neighbor, share a skill, write a thank-you note. 24) Resilience and Realistic Optimism What it means:  You expect challenges and trust your capacity (and your support system) to meet them. Why it matters:  Resilience bends; it doesn’t break. Optimism guides effort; realism plans for bumps. Real life:  “This is hard, and I’ve done hard things before.” Asking, “What resources can I use?” rather than “Why me?” How to practice:  Keep a short “I did it anyway” list—ten moments you handled. Read it when doubt spikes. When These Skills Feel Hard If you grew up in chaos, neglect, parentification, or high conflict, many of these traits may feel unfamiliar. That isn’t a character flaw; it’s context. Your nervous system learned to survive, not to thrive. With practice—and often with support—skills grow. Start small. Expect ambivalence. Celebrate inches, not just miles. Gentle FAQs Do I have to master all of this? No. Healthy adulthood is a craft you practice, not a badge you earn. Two or three areas of steady growth can change your whole year. What if I keep slipping? Slips are part of learning. Repair, then resume. Consistency beats intensity. What if partners/family don’t like my changes? That’s common. Boundaries, routines, and clear communication can feel like threats to old patterns. Stay kind and steady. Healthy change often invites others to grow—sometimes slowly. Where do I start if everything feels urgent? Start with regulation (breath, sleep)  and responsibilities (essentials first) . When your body and basics are steadier, the rest gets easier. A Closing Word Healthy adulthood is ordinary magic: being reliable, being kind (to yourself and others), telling the truth, keeping your word, fixing it when you don’t, and building a life that matches your values. You won’t do it perfectly. You don’t have to. You just have to keep coming back to the person you’re becoming. If you want help building these skills At Wellness Solutions , we keep the care process simple. Complete our secure online intake form, and we handle the rest—verifying your eligibility and benefits and sharing the results with you before  we schedule your first appointment. We keep a card on file and only charge it after  your insurance claim has processed, with transparent updates along the way. Most new clients are offered an appointment within three business days  of a request. We use current, evidence-based therapies (CBT, DBT, EMDR, mindfulness-based and parts-informed approaches) and thoughtfully integrate practical tools to supplement  your care so it’s realistic, personal, and grounded in science. You’re not behind. You’re building. We’d be honored to help.

For clients and community members of Wellness Solutions who are ready to understand, name, and heal from family patterns that hurt. This guide is warm, plain-spoken, and practical. Take what you need, leave the rest, and move at your own pace. A gentle note before we begin Reading about family dysfunction can stir up big feelings—grief, anger, guilt, even relief. That’s natural. Pause when you need. Drink water. Take a walk. Reach out to supportive people. And remember: learning more is not a betrayal of your family; it’s an act of care for the person you are and the people who rely on you today. If you’re in immediate danger or considering harming yourself, call or text 988  in the U.S., or your local emergency number. What does “dysfunctional family” really mean? “Dysfunctional” doesn’t mean a family never laughs, eats together, or has good memories. It means patterns  inside the family regularly harm members’ emotional, physical, or developmental wellbeing—and those patterns persist , even when the cost is obvious. Think of a family like a living system with rules (spoken and unspoken), roles (who’s in charge of what), and rituals (how we handle stress, joy, conflict). In functional systems, those parts are flexible and anchored in care. In dysfunctional systems, the rules are rigid (or absent), the roles are distorted (children carry adult burdens or adults act like children), and rituals lean on fear, secrecy, or denial. A dysfunctional family is not a diagnosis; it’s a map  of repeated behaviors. Mapping them clearly is the first step toward changing them. The core characteristics of dysfunctional families You won’t see every pattern below in every family; dysfunction has many faces. Use this like a checklist to notice what rings true. 1) Emotional neglect (and sometimes emotional flooding) Feelings are ignored, mocked, minimized, or weaponized. Children learn to hide emotions to prevent blowups—or perform emotions to get needs met. Comfort and repair after conflict are rare; the family moves on like nothing happened. Impact:  difficulty naming feelings, shame for having needs, chronic loneliness even when not alone. 2) Boundary problems Too few boundaries:  oversharing, reading diaries, barging into rooms, decisions made for you, pressure to disclose everything. Too rigid boundaries:  emotional coldness, stonewalling, the silent treatment, punitive “cutoffs” used to control. Impact:  confusion about where you end and others begin; guilt when you try to set healthy limits. 3) Parentification and role reversal Kids act as caregivers, therapists, mediators, or “spouses” to parents. Older children raise younger siblings, manage bills, or handle adult crises. Impact:  anxiety, chronic responsibility, resentment, trouble receiving care later in life, difficulty relaxing. 4) Triangulation and coalitions Instead of talking directly, family members pull a third person in ( “Tell your mother…” ), pit people against each other, or assign “sides.” Children are pressured to ally with one parent. Impact:  mistrust, chronic drama, fear of direct communication. 5) Scapegoat and golden child roles One child is blamed and criticized; another is praised and protected. Roles can switch without warning. Love and approval are conditional —you’re safe only when you serve the family narrative. Impact:  perfectionism (golden child), shame and anger (scapegoat), fractured sibling bonds. 6) Secrecy and image management Family problems are hidden to “protect the family name.” Outsiders are told a glossy version of reality; children learn their truth is dangerous. Impact:  gaslighting of your own memory, isolation, difficulty seeking help. 7) Abuse and coercive control Verbal, emotional, physical, sexual, or financial abuse. Threats, surveillance, intimidation, and punishment for independence. Impact:  trauma responses (fight/flight/freeze/fawn), hypervigilance, health impacts. 8) Addiction or untreated mental illness without support Substance use or psychiatric symptoms dominate family life, but nobody talks about it effectively or gets sustained help. Children adapt to the unpredictable (“walking on eggshells”). Impact:  anxiety, distrust of calm, relationship patterns tied to chaos. 9) Parent immaturity or role confusion Adults rely on children to meet adult emotional needs. Kids become the “only adult in the room.” Impact:  chronic overfunctioning, feeling older than peers, resentment paired with guilt. 10) Lack of repair Mistakes aren’t acknowledged. Apologies are rare or manipulative (“I’m sorry you feel that way”). Conflicts get smoothed over without accountability. Impact:  stuckness; conflict feels dangerous rather than solvable. The unspoken rules of dysfunctional families Many clients can recite these without thinking; notice which you learned: Don’t talk.  Keep secrets. Protect the image. Don’t feel.  Especially don’t feel anger, fear, or sadness. Don’t trust.  Outsiders can’t be trusted. Sometimes insiders can’t either. Don’t need.  Needs equal weakness; independence equals loveability. Don’t change.  If you grow, you threaten the system. Don’t challenge the narrative.  If the story says “we’re fine,” you’re the problem if you disagree. Cycle breakers violate these rules—and the system often reacts. “But we had good times…” Holding complexity without minimizing harm It’s normal to remember both love and hurt. Dysfunction doesn’t erase good moments; it says harmful patterns coexisted with love.  Your brain’s job is to integrate both truths so you can move forward with clarity rather than confusion. Try this reframe: “There were good memories. And there were patterns that caused me harm. I’m allowed to honor both—and choose health now.” Common roles children take on (and how they echo in adulthood) (You may recognize more than one; roles can shift over time.) The Caretaker/Parentified Child:  Keeps everyone functioning; grows into the “fixer” friend or partner. Has trouble receiving, rests with guilt. The Hero/Golden Child:  Performs perfection. Achieves to stabilize the family image. Later struggles with burnout, intimacy, and fear of failure. The Scapegoat/Identified Patient:  Carries family anger and blame, often rebels or acts out. Later battles shame, but is also frequently the first to seek therapy (many cycle breakers start here). The Mascot/Clown:  Uses humor to defuse tension. Struggles to be taken seriously and to tolerate conflict. The Lost Child:  Flies under the radar, independent to a fault. Feels invisible; relationships feel safer at a distance. None of these are destiny. They’re survival strategies you can update. How dysfunction shows up in adults who grew up in it Hyper-responsibility  for others’ emotions; difficulty tolerating someone else’s discomfort. Fawn response:  people-pleasing, apologizing, minimizing yourself to stay safe. Perfectionism  or procrastination  (two sides of fear of failure). Boundary confusion:  saying yes to avoid guilt; ghosting to avoid conflict. Attachment patterns:  anxious (clingy, fear of abandonment) or avoidant (walls up) or a mix. Trauma symptoms:  nightmares, intrusive memories, startle response, somatic pain. Identity fog:  difficulty knowing what you like, want, or believe outside the family story. Holiday dread:  contact with family triggers regressions, fights, or numbness. Relationship echoes:  choosing partners who repeat familiar dynamics (critical, chaotic, withholding, or needy). Being a cycle breaker: what it means A cycle breaker  is someone who decides the pain stops with them. You choose to question unhelpful rules, set boundaries, get help, and create new patterns in your relationships, parenting, and life. Cycle breaking is not a single heroic moment; it is a series of small, steady choices that add up. Important:  Cycle breaking can include staying in contact  with family, changing how  you relate (low contact, structured visits), or going no-contact . There is no one “right” path—only the path that is safe and sustainable for you. The emotional journey of a cycle breaker (common phases) You may move through these in loops rather than straight lines. 1) Awakening You name patterns you once normalized: “That was neglect.” “That was abuse.” Relief mixes with grief. Therapy, books, groups, or a supportive partner help you see clearly. What helps:  education, journaling, validating communities, saying the quiet parts out loud. 2) Ambivalence Part of you wants change; another part fears losing family, culture, or identity. You may try small boundaries, then backtrack. What helps:  parts-informed therapy (honoring all “parts” of you), pros/cons lists from the you-in-five-years  perspective. 3) Boundary setting You begin to say: No. Not that. Not like this. You stop JADE-ing (Justifying, Arguing, Defending, Explaining) and use short, clear statements. What helps:  scripts, practicing with a therapist, somatic regulation before/after conversations. 4) Pushback and “extinction bursts” The system notices your change and pushes back : guilt trips, anger, love-bombing, smear campaigns, financial threats, or triangulation through other relatives (“flying monkeys”). What helps:  support network, safety planning, gray-rock or BIFF responses (Brief, Informative, Friendly, Firm), time-limited visits, documentation of harassment. 5) Stabilization The family adjusts (somewhat), or you restructure contact. Your nervous system begins to trust the new normal; you reclaim time and energy. What helps:  routines that nourish you, chosen-family connections, hobbies, financial and legal orderliness. 6) Grief and re-parenting You grieve what you didn’t get. You stop waiting for someone to be the parent you needed and begin re-parenting  yourself—meeting needs for rest, play, comfort, protection, and celebration. What helps:  inner-child work, compassionate self-talk, micro-acts of care (warm meals, clean sheets, sunlight), rituals that mark milestones. 7) Legacy work You build something different for the next chapter: healthy partnership, thoughtful parenting (if you choose), values-aligned friendships, community service, creative work. What helps:  values mapping, mentorship, therapy check-ins during transitions (weddings, births, losses). What pushback can look like (and how to prepare) Guilt and obligation (“FOG”) : “After all we did for you…” “Family is everything.” Response:  “I appreciate what we’ve shared. I’m making choices for my health.” (Repeat; don’t debate.) DARVO (Deny, Attack, Reverse Victim and Offender):  you set a boundary; they flip the story. Response:  Document facts. Lean on neutral phrases: “That’s not accurate.” “I won’t discuss this if you’re shouting.” Flying monkeys:  relatives carry messages or pressure you to “make things right.” Response:  “I love you and won’t discuss X. Please take that up directly with them.” Love-bombing:  sudden gifts, nostalgia, or promises to change—followed by a push for immediate closeness. Response:  “Consistency over time builds trust. Let’s revisit in a few months.” Smear campaigns:  rumors to control the narrative. Response:  Resist counter-smearing. Live your values. Share your truth selectively with safe people. Financial leverage:  threats to cut you off, or strings attached to help. Response:  Create an independent financial plan; seek neutral assistance (scholarships, low-fee clinics, legal aid). Religious or cultural pressure:   “A good daughter/son would…” Response:  “My choices honor the core values of compassion, truth, and responsibility.” Safety planning for cycle breakers Digital:  change passwords, use two-factor authentication, review privacy settings, store important documents securely. Physical:  change locks if needed, vary routines, share safety plans with trusted friends. Legal:  know your rights; consider consults for harassment, defamation, custody, or financial control. Financial:  build an emergency fund (even tiny at first), separate bank accounts, check your credit report, pause joint obligations. Social:  identify safe people and places; set up code words for “come get me” calls. Therapeutic:  establish a crisis plan with your therapist; list the skills that help you ground. Boundaries, scripts, and skills for the real world The “3-part boundary” What I do/allow:  “I don’t discuss my personal life in group texts.” If X happens:  “If it comes up, I’ll leave the chat for the day.” Follow-through:  Actually leave the chat. Scripts you can borrow On constant criticism: “I’m open to respectful feedback. If it turns critical or mocking, I’ll end the conversation.” On surprise visits: “We’re not receiving unannounced visits. Please call first. If you drop by, we won’t open the door.” On information demands: “I’m keeping that private.” (Repeat. You don’t need a reason.) On triangulation: “Please talk to them directly. I’m not in the middle.” On money with strings: “Thank you for the offer. I won’t accept support with conditions attached.” On holidays: “We’re starting a new tradition this year. We’ll see you on the 27th for two hours.” When the volume rises: “I’ll continue when we’re calm. I’m hanging up now and will check back tomorrow.” Tip:  You don’t have to convince anyone. Boundaries are not arguments—they’re actions. Healing the nervous system that grew up in chaos You can’t think your way to calm if your body only knows alarm. Add small, repeatable practices: Micro-regulation (1–3 minutes):  lengthen the exhale, box breathing, 5-4-3-2-1 grounding, splashing cool water on wrists, pressing feet firmly into the floor. Predictable rhythms:  regular sleep/wake, meals, movement, and sunlight. Somatic exercises:  shaking off tension (literally), stretching, yoga or tai chi, walking with bilateral music (alternating tones), EMDR with a trained clinician. Co-regulation:  time with safe people; sitting back-to-back and breathing together; reading aloud; shared laughter. Limit stimulants  during high-stress periods (caffeine, endless scrolling, doom-news). Re-parenting yourself: giving the adult you the childhood you missed Protection:  “I won’t put myself in rooms where I’m belittled.” Comfort:  “I’ll make warm meals, keep cozy blankets, and speak kindly to myself.” Structure:  “Bed by 11. Laundry on Sundays. Therapy every Tuesday.” Play:  “Art supplies, music, parks, games. No productivity required.” Celebration:  “I mark milestones—paying off a bill, holding a boundary—with a small ritual.” Create a re-parenting menu : 10-minute options under each category. When you feel the old pull to over-function for others, choose one item from your menu instead. Grief work for cycle breakers Grief is not just for death; it’s for the birthdays that were loud but not kind, the holidays you feared, the hero awards you earned at the cost of your childhood, the apologies you deserved and may never receive. Ways to grieve safely: Write letters you won’t send (to your younger self, to a parent, to the family story). Create a ritual of release (stone into water, candle with a few words, walk a path and leave a leaf at each turn). Name the losses in therapy and let someone witness them with respect. Allow tears. They’re not weakness; they’re unclenched truth. Dating, partnering, and parenting as a cycle breaker In partnerships Name your patterns:   “I tend to fawn when I’m scared. I might say yes when I mean no.” Choose mutuality:  look for partners who can apologize, repair, and respect no. Create a repair ritual:  “When we fight, we pause; we return; we each share one accountability and one ask.” In parenting (if you choose it) Age-appropriate expectations:  chores, yes; adult responsibilities, no. Emotion coaching:  reflect feelings, teach words, model repair. Boundaries with extended family:  you are the gatekeeper for your kids’ safety. Break the praise/performance link:  celebrate effort, kindness, curiosity—not perfection. If you don’t want kids Your cycle breaking still matters. Your life becomes proof that you can choose health even if you never parent. You’re allowed to invest in chosen family, mentorship, art, and community. Holidays, weddings, funerals: high-voltage situations Pre-commit limits:  how long you’ll stay, topics you won’t discuss, ride/exit plan. Cues and codes:  a look or phrase with your partner/friend that signals “time to go.” Seating and spacing:  place yourself near allies and exits; take breaks outside. Expect regression:  old roles feel sticky. Notice it; don’t shame yourself; course-correct kindly. Money, housing, and other entanglements Write everything down : what’s a gift vs. a loan; repayment terms; consequences. Prefer neutral help  when possible (financial aid, scholarships, community resources) to reduce strings. Exit gradually  if needed: incremental independence plans with timelines and supports. Check your credit  for accounts opened in your name without consent; seek legal help if needed. Community and culture: honoring roots while choosing health Cycle breaking can feel like treason if loyalty to family or community is a core value. Try this frame: Loyalty to truth  over loyalty to secrecy. Loyalty to the next generation  over loyalty to the past. Loyalty to the values  your culture cherishes (kindness, justice, hospitality) over loyalty to harmful practices. Find elders, faith leaders, or community mentors who support healthy boundaries. They exist in every culture. How therapy helps (and what we do at Wellness Solutions) Therapy isn’t about blaming parents forever. It’s about freeing you  to live today with clarity and choice. In therapy we can: Map your family system and name patterns (without shame). Build nervous-system regulation so boundaries are possible. Practice communication that is kind and  firm. Grieve losses and celebrate wins. Rewire beliefs (“love = self-erasure,” “conflict = danger,” “I must fix everything”). Plan safe contact, low contact, or no contact. Support you through life events that tend to stir regressions. At Wellness Solutions , we use evidence-based approaches (CBT, DBT, EMDR, IFS/parts-informed therapy, mindfulness-based interventions), and—when helpful—integrate supportive tools (including carefully selected apps and worksheets) to supplement  your care between sessions. Quick worksheets you can copy into a journal A) What’s Mine / What’s Theirs Mine:  my time, energy, choices, words, boundaries, healing, finances, parenting choices. Theirs:  their emotions, choices, consequences, narratives, reputation management, recovery. B) Boundary Builder (fill-in) Topic:  __________________ My limit:  “I don’t __________________.” If it happens:  “I will __________________.” Script:  “I care about you, and __________________.” Follow-through plan:  ______________________ C) Flying Monkey Filter When someone tries to pull you back in: Are they sharing information to help  or to pressure ? Do I feel calmer or tighter after talking to them? What response aligns with my values and  my boundary? D) After-Contact Decompress 10 slow breaths, long exhales Glass of water + snack Write three sentences: What happened? What did I do well? What will I try next time? One kind action for yourself (walk, bath, music, nap) Frequently asked questions Is going no-contact the only way to break cycles? No. Some people need distance to be safe; others can maintain limited, structured contact. The goal is safety and dignity , not a specific contact status. What if I feel guilty all the time? Guilt is a reflex that kept you “in line” in the old system. Treat it like a smoke alarm that needs recalibration. Ask: Am I actually doing something wrong, or just something new?  Most cycle-breaker guilt is the second one. How do I talk to siblings who stayed close to the family system? With humility and boundaries. Avoid trying to convert them. Offer your story, not a diagnosis of the family. Respect their choices; protect your own. What if my family “seems” healthy to outsiders? Image management is common. You don’t owe anyone proof. Your body knows the truth: if you leave interactions anxious, small, or numb, something’s off. Can dysfunctional families heal? Sometimes, yes—when multiple members commit to honesty, repair, and new skills over time. Your healing does not have to wait for theirs. A closing letter to the cycle breaker You were told to be quiet, to be good, to keep the peace, to carry more than your share, to accept stories that didn’t fit your bones. You learned to survive rooms that didn’t feel safe. And now, you’re learning to build rooms where safety is the norm, not the exception. You are not “too sensitive,” “selfish,” or “ungrateful.” You are awakening. You’re allowed to want a life where love doesn’t require disappearing. You’re allowed to rest. You’re allowed to go slow. You’re allowed to celebrate the tiniest boundaries like they’re mountains (because some days, they are). When you’re ready, we’re here. About Wellness Solutions (and how we can help) At Wellness Solutions , we make getting care simple and stress-free. Complete our secure online intake form, and we take it from there—verifying your eligibility and benefits and sharing the results with you before  we schedule your first appointment. For your convenience, we keep a card on file and only charge it after  your insurance claim has processed, with transparent statements every step of the way. We’ll also keep you updated on any changes to your benefits so you can feel confident, comfortable, and in control of both your care and your costs. Because timely support matters, we’re proud to offer most new clients an appointment within three business days  of receiving a request. We would be honored to walk with you as you break cycles—gently, bravely, and with as much compassion as you deserved all along. Disclaimer This article is for education and support. Apps, articles, and worksheets can help you manage symptoms, build insight, and practice skills, but they’re not  a substitute for therapy, diagnosis, or crisis care. If you’d like guidance, Wellness Solutions integrates current, evidence-based therapies and—when appropriate—uses tools like worksheets or apps to supplement  your care so your plan is practical, personalized, and grounded in science. If you’re in immediate crisis, call or text 988  (U.S.) or your local emergency number.

For anyone who grew up “older than their age,” who handled crises, soothed adults, translated emotions (and sometimes languages), and kept the family running while your own needs waited—this guide is for you. It’s gentle, practical, and written with deep respect for what you’ve carried. Important:  This article is educational and supportive; it isn’t a diagnosis or legal advice and it doesn’t replace therapy or crisis services. If you’re in immediate danger or thinking of harming yourself, call or text 988  (U.S.) or use your local emergency number. What Is Parentification? Parentification  is a role reversal in which a child or teen regularly takes on responsibilities that belong to the adults— instrumental  tasks (running the household, caring for siblings, managing logistics) and/or emotional  tasks (being a parent’s confidant, therapist, peacekeeper, or partner‐stand‐in). The defining features are: Age-inappropriateness:  expectations exceed what is reasonable for a child of that developmental stage. Role reversal:  the child’s needs and feelings are sidelined; the child’s role is to stabilize the adult or the family system. Chronicity and lack of choice:  this isn’t an occasional family emergency; it’s the ongoing  rule of the home. Cost to the child:  the arrangement undermines safety, development, education, health, or identity. When these conditions are present, parentification is a form of abuse  (often overlapping with neglect), even if it’s normalized within the family or community. It deprives a child of essential caregiving, burdens them with adult tasks, and forces them to regulate adult emotions to maintain the household. Two Primary Forms Instrumental parentification:  Children handle adult tasks—cooking daily meals, managing siblings’ routines, paying bills, translating at medical/legal appointments, arranging transportation, cleaning, grocery shopping, administering medications, negotiating with landlords or schools. Emotional parentification:  Children serve as a parent’s confidant, therapist, mediator, or “little spouse.” They absorb adult stress, soothe rage, manage grief, handle secrets, and become responsible for the parent’s mood, self-esteem, or sobriety. This can include spousification  (a child treated like a partner) and siblingification  (an older child raising younger children). Both forms often co-exist. Many adults who were parentified can list dozens of tasks they did and  the emotional labor they carried to keep the peace. “Isn’t That Just Helping?” — What Parentification Is Not Many families ask children to contribute—chores, babysitting, translating, helping when a parent is ill. Healthy responsibility  is limited, age-appropriate, supervised, appreciated, and it never replaces the parent’s role. In healthy systems: Children help sometimes , not chronically. Children are thanked , not shamed, for setting limits. The child’s school, health, sleep, and play are protected priorities . Adults remain emotionally responsible  for themselves and for the household. Parentification is not “having high expectations,” “teaching grit,” or “respecting elders.” It’s a sustained boundary violation where a child’s life is organized around adult needs. Why Parentification Happens Parentification isn’t caused by a single trait in a child; it emerges from systemic conditions  and adult choices, including: Parental illness, disability, or untreated mental health conditions Substance use disorders Domestic violence and chronic conflict Divorce or single parenting without sufficient support Poverty and structural barriers  (multiple jobs, lack of child care, housing insecurity) Immigration and language brokering  without adult backup Cultural narratives  that glorify sacrifice and silence, or demand children “keep family secrets” Intergenerational trauma —adults repeating what they endured Context matters. Scarcity and marginalization increase pressure on families, but the harm comes from chronic, age-inappropriate role reversal  without support, protection, or repair. How Parentification Looks Day to Day Parentification has many faces. If you grew up this way, some of the scenes below may feel painfully familiar. You set alarms for younger siblings, woke them, packed lunches, got them to school, and handled homework—while managing your own. You mediated parental fights, calmed tantrums or panic attacks, or monitored a parent’s drinking to keep the night “safe.” You translated at doctors’ offices, pharmacies, banks, or landlord meetings and made decisions no child should have to make. You tracked bills, negotiated payment plans, or hid overdue notices to prevent an explosion. You were your parent’s therapist: hearing about affairs, finances, sex life, fears, or rage. You held their secrets. You forgave dangerous behavior and kept the household steady so adults wouldn’t fall apart. You canceled your activities to babysit, missed school to cover errands, or worked for income to fill financial gaps. You coached a parent through their loneliness, jealousy, or paranoia and absorbed blame when they felt bad. When you asked for help, you were told you were “dramatic,” “ungrateful,” “selfish,” or “the strong one who can handle it.” Why It Is Abuse The word “abuse” can feel heavy, especially if you love your family. Naming parentification as abuse isn’t about demonizing a parent; it’s about telling the truth  about harm. Abuse is not only what is done to  a child (yelling, hitting, violating). It is also what is withheld  (care, protection, developmentally appropriate support) and what is extracted  (labor, emotional regulation) in ways that damage development. Parentification is abusive because it: Exploits a power imbalance.  Children cannot consent to adult roles. Deprives  a child of the care, attention, and protection they are entitled to. Exposes  a child to adult problems and decisions beyond their capacity. Conditions  a child to ignore their body signals and silence their needs. Punishes  attempts to set limits (through guilt, withdrawal, or rage). Not every adult who parentifies a child intends harm. Impact still matters. You didn’t deserve the burden, and your reactions were normal responses to abnormal expectations. The Hidden Costs: How Parentification Harms Children and Echoes into Adulthood In Childhood and Adolescence Hypervigilance & anxiety:  constant scanning for problems, difficulty relaxing or playing. Somatic symptoms:  headaches, stomach aches, sleep issues, chronic fatigue. School disruption:  tardiness, missed days, trouble concentrating, hidden learning needs. Social isolation:  fewer friendships, fear of bringing peers home, embarrassment. Perfectionism and shame:  worth tied to performance; failure feels catastrophic. Depression and hopelessness:  the sense that “no one will take care of me.” Parent–child role confusion:  affection mixed with responsibility and resentment. In Adulthood People-pleasing & overfunctioning:  doing 150% while others do less; difficulty delegating; exhaustion. Boundary confusion:  either none (“I can’t say no”) or rigid walls (“no one gets in”). Attachment wounds:  anxious or avoidant patterns; difficulty trusting care that isn’t earned. Identity foreclosure:  not knowing what you want; choosing careers/partners based on utility rather than desire. Emotional suppression:  alexithymia (difficulty naming feelings) or explosive outbursts after long suppression. Chronic guilt & resentment:  guilt for resting; resentment for always being the responsible one. Health toll:  burnout, autoimmune flare-ups, chronic pain, disordered eating as self-regulation. Parenting challenges:  swinging between over-involvement and emotional distance; fear of repeating the cycle. These aren’t personal defects. They are predictable adaptations to an environment that demanded adulthood too early. A Long, Concrete List of Examples  of Parentification These examples are here so you can recognize patterns . If you see your story, it’s not an indictment of you; it’s validation. Waking siblings, preparing breakfast daily, and getting them to school while a parent sleeps off a night shift or hangover. Managing the family calendar, transportation, and permission slips from age 10. Translating complex medical or legal information for adults and making choices under pressure. Being the only one who can “calm Dad down,” enduring yelling or threats to prevent violence. Fielding late-night calls about a parent’s relationship problems; being told you’re “the only one who understands.” Protecting Mom from Dad’s anger by intercepting him at the door, hiding bills, or changing your own grades/spending. Missing school to care for a sick parent or sibling because no adult arranged coverage. Managing a parent’s medications or refills; supervising sobriety or withdrawal. Working a job (or multiple) to pay rent or utilities while under 18. Applying for jobs or housing for the family; filling out tax forms for adults. Serving as the go-between for divorced parents; delivering messages and absorbing blame. Being pressured to share a bed with a parent because they are lonely or anxious ( spousification —a boundary violation even without sexual abuse). Comforting a parent who cries about money, their childhood, or their loneliness while your own needs go unaddressed. Covering up for a parent’s absences or arrests; lying to teachers or police to “protect the family.” Being punished for attending your own extracurriculars because you weren’t available to babysit. Listening to a parent’s sexual stories or dating details; being asked for advice on intimacy. Being told that if you leave for college, “the family will fall apart” (explicit or implied). Handling holiday planning, shopping, cooking, hosting, and cleanup as a teen. Monitoring a parent’s mood (texting from school) to preempt an evening blowup. Paying for your own medical or menstrual supplies from an early age. Bringing a younger sibling to your own medical visit to translate or supervise them. Being shamed for asking for money for necessities; being praised only for “being the strong one.” Teaching siblings to read, bathe, or self-soothe because no adult had time or capacity. Tracking EBT balances, balancing checkbooks, or calling creditors as a child. Doing all night feedings for a newborn sibling because the parent is incapacitated. Staying home from social events to prevent a parent from self-harming or relapsing. Being told “you’re more mature than your mother/father” and treated accordingly. Acting as the “therapist” for a parent with untreated trauma or PTSD. Being given decision-making power over sibling punishments or school choices. Cooking full meals daily for the household from age 9–12. Handling all contact with the landlord or immigration attorney. Being yelled at for spending time with friends because “family needs you more.” Learning to read a parent’s intoxication level to gauge safety each night. Cleaning up after a parent who vomits or passes out; getting them to bed safely. Being the one who calls 911 in crises and then carrying the secret at school. Being pressured to choose between parents’ sides in ongoing conflicts. Being told “you’re my rock,” “my little man,” or “the woman of the house.” Assuming responsibility for sibling homework because “teachers always call you.” Missing medical or dental care yourself because you’re scheduling for everyone else. Being expected to soothe a parent’s jealousy about your friendships or dating. If your childhood included many of these, you were not  “too sensitive.” You were placed in a job no child should have. “But My Family Had It Hard” — Compassion Without Excuses It’s possible to hold both  truths: Your caregivers may have faced immense constraints  (disability, racism, immigration stress, poverty, violence, lack of childcare, healthcare barriers). You were still harmed  by having to be an adult too soon, without choice or adequate support. Compassion honors context. Accountability makes healing possible. Recognizing Parentification in Yourself Today A quick self-reflection (there’s no “score”—let this be a mirror, not a verdict): Do I feel guilty resting, spending on myself, or asking for help? Do I choose partners or friends who need “fixing”? Do I become anxious when others are upset, and rush to make them feel better? Do I avoid expressing needs because I fear conflict or burdening others? Do I overcommit, then feel resentful that no one notices my sacrifice? Do I struggle to identify what I want, beyond being useful? Do I feel like a “bad person” if I set a boundary? Do I distrust care that I didn’t earn? Do I swing between clinging and withdrawing in relationships? Do I experience chronic fatigue, headaches, stomach issues, or insomnia when stressed by others’ needs? If these resonate, you are not broken—you’re patterned. Patterns can change. How Healing Begins Recovery from parentification is not about becoming uncaring. It’s about reclaiming your right to be cared for , to be separate, and to live a life that isn’t organized entirely around other people’s emotions and emergencies. 1) Learn to Pause Your Rescue Reflex Name the urge:  “I want to fix this to calm my anxiety.” Breathe:  slow exhale longer than inhale. Cold water on wrists. Ground with five things you see, four you feel, three you hear. Ask:  “Is this mine to carry? What happens if I don’t intervene?” 2) Rebuild a Sense of Self Keep a “Me List” : What do I like? What relaxes me? Three tiny pleasures per day (sunlight, music, stretch, a walk). Try the “micro-yes” : say yes to something you want every day, however small. 3) Practice Boundaries as Self-Respect A boundary is what I will do  to protect my well-being. Formula:  “I don’t [participate in X]. If X happens, I will [Y].”Examples: “I don’t answer calls after 9 p.m. If they come in, I’ll call back tomorrow.” “I won’t discuss finances when you’re angry. I’ll step away and try again later.” 4) Rebalance Responsibility Create two columns: “Mine”  and “Not Mine.”  Refer to it daily. When you forget, update —don’t shame yourself. 5) Grieve What You Missed You were a child without a childhood in many moments. Grief is not disloyalty; it’s love for the child you were. Writing letters to your younger self, guided meditations, and therapy can help. 6) Learn New Communication Move from passive or passive-aggressive to assertive : “I can’t take that on.” “I’m not available tonight.” “I want to help in a way that works for me: I can do X for 30 minutes.” 7) Build Receiving Muscles Let people help. Start tiny: Accept a cup of coffee. Ask a trusted friend for a 10-minute check-in. Share one honest feeling in therapy and let it land. 8) Choose Relationships That Honor Limits Notice how you feel after time with someone—calmer, seen, energized? Or drained, guilty, responsible? Choose more of the former, less of the latter. 9) Work with a Therapist Evidence-based approaches can help you unwind patterns: EMDR  for trauma memories and negative self-beliefs (“I’m only valuable if I help”). CBT  to challenge guilt and catastrophic thoughts about boundaries. DBT  for emotion regulation and interpersonal effectiveness. IFS/parts work  to care for the “inner parent” part and the “parentified child” part. Couples/family therapy  when safe and desired, to reset roles. 10) Plan for Pushback When you stop overfunctioning, some people will accuse you of “changing” (you are—toward health). Prepare scripts: “I know this is different. I’m taking better care of myself.” “I love you, and I’m not able to do that.” “If you raise your voice, I will end the call.” Passive-Aggression: A Common Byproduct (and How to Shift) Parentified children often learned to keep the peace, then leak anger sideways. You can replace indirectness with clarity. When you catch yourself thinking, “Fine, whatever,” try: “I’m not okay with this plan. I’m choosing not to participate.” “I’m feeling hurt. I’d like to talk about it tomorrow.” When someone else uses passive aggression, try: “I’m hearing frustration. Are you asking me for something specific?” “Please say that directly so I can understand and respond.” Direct talk can feel terrifying at first. Keep it short. Breathe after you speak. Let silence do some work. If You’re Parenting Now (and Were Parentified Then) Don’t recruit your child  as your confidant, mediator, nurse, chauffeur, or co-parent. Protect their childhood:  prioritize sleep, school, friends, play. Age-appropriate chores:  yes; adult responsibilities: no. Share feelings with peers or a therapist, not your child. Repair quickly  when you overshare or lean on them: “I asked you to help with grown-up feelings. That wasn’t fair. I’ll handle this with another adult.” You can become the parent you deserved—perfectly imperfect, but intentional. Gentle Scripts and Boundaries You Can Use To a parent who expects you to fix everything: “I care about you. I can’t manage this for you. Who else can help?” To a sibling who relies on you for parenting tasks: “I’m your sibling, not your parent. I can help you brainstorm, but I won’t call the school for you.” To a partner who wants you to absorb their emotions: “Your feelings matter. I can listen for 20 minutes, and then I need to take a break.” To yourself when guilt flares: “Guilt is a habit, not a compass. I’m allowed to rest. I’m allowed to be separate.” Frequently Asked Questions Is all parentification abuse? A rare, short-term , age-appropriate increase in responsibility during a crisis (a parent’s surgery, a temporary job loss) is not abuse—especially when adults name it , thank the child , protect essentials  (school, health, play), and restore roles  quickly. Parentification is abusive when the role reversal is chronic, coerced, and developmentally harmful . What if my parent had no one else? Many families face brutal resource gaps. You may feel compassion for your caregivers and still  name the harm you carried. How do I talk to my parent about this? Start with your experience, not an accusation. “When I was 12, I felt scared and alone handling [X]. I’m working on boundaries now.” Expect defensiveness. You don’t need their validation to honor your truth. What if I miss being “needed”? It’s normal to feel empty when you stop overfunctioning. Fill the space with relationships that value you , not just your labor; with play, rest, and purpose that isn’t caretaking. A Short Self-Compassion Practice (2 Minutes) Hand on chest:  “This is hard.” Name the feeling:  “I feel scared/guilty/angry/sad.” Normalize:  “Many who were parentified feel this.” Offer kindness:  “May I allow myself rest and care.” Tiny action:  drink water, step outside, stretch, text a friend, schedule therapy. Repeat when you set a boundary or resist a rescue urge. If You’re Still in a Parentifying Environment Safety first. Consider: Trusted adults  (teachers, relatives, mentors) who can help you access resources. School counselors  who can connect you to support. Local hotlines, community centers, and youth services. Emergency help:  Call/text 988  (U.S.) for crisis support. If you are at risk of harm, call emergency services. You are not responsible for keeping adults functional at the expense of your safety. A Closing Letter to the Child You Were You did jobs that weren’t yours to do. You learned to sense danger in tiny shifts of tone and temperature. You held secrets that were too heavy, and you stayed small so the room could stay calm. That wasn’t love’s only shape—it was survival’s shape. You get to grow now. You get to say, “That wasn’t my job.” You get to rest without earning it, to want without apologizing, to love without disappearing. Boundaries are not walls against love; they are the doors that let real  love in. If you want help, our therapists at Wellness Solutions  understand parentification and its ripple effects. We use evidence-based care—CBT, DBT, EMDR, mindfulness-based approaches, and parts-informed therapy—to help you unhook from survival habits, grieve what you missed, and build relationships where your needs matter. We can also recommend supportive tools (including carefully chosen apps) to supplement  your care between sessions. You carried too much, for too long. You don’t have to carry it alone anymore. Quick Reference: Signs of Parentification (Printable Checklist) I regularly took on adult tasks (cooking, bills, appointments) as a child/teen. I was a parent’s confidant/therapist/partner stand-in. My school, health, or social life suffered because I was needed at home. Saying no felt dangerous or unthinkable. I feel guilty resting or asking for help now. I pick relationships where I’m the fixer. I don’t know what I want—only what others need. I feel responsible for others’ moods. I fear abandonment if I set boundaries. I’m exhausted from doing more than my share. If many items fit, it’s worth talking to a therapist who understands parentification. Healing is real. Final Note on Language Some people prefer different terms— role reversal, emotional incest (nonsexual), spousification, parentified child.  Use whichever helps you make sense of your story. The key is not the label but the liberation  that comes from naming what happened and choosing something kinder for yourself now. Need support getting started? At Wellness Solutions , our intake is simple and confidential. Complete a brief online form; we verify your benefits and discuss options with you before  scheduling. Most new clients receive an appointment within three business days  of their request. We keep your card on file and bill only after claims process, and we keep you updated on any benefit changes so you can feel informed and in control of both your care and your costs. You are worthy of care that doesn’t require you to disappear.

This guide is written for you—the person who has always been “there” for everyone else, who keeps the peace, fixes messes, carries other people’s feelings, and silently pays the cost. If you’ve wondered why you feel exhausted, anxious, resentful, or invisible (even in relationships you care about deeply), you’re not broken. You may be stuck in codependent patterns—and you can learn new ones. Quick safety note:  This article is for education and support, not diagnosis or crisis care. If you’re in immediate danger or thinking about harming yourself, call/text 988  (U.S.) or use your local emergency number. 1) What Codependency Really Means (and What It Doesn’t) Front-door definition (no jargon): Codependency is a learned pattern where your sense of safety, worth, and identity becomes organized around managing other people —their moods, problems, choices, and comfort—often at the expense of your own needs, limits, and wellbeing. In plain language: You over-give, over-apologize, over-explain, and over-function. You under-ask, under-receive, under-rest, and under-protect yourself. You end up resentful, anxious, guilty, or numb—and still keep doing it. What codependency is not : It’s not “being nice.” It’s caring so much you disappear. It’s not love. Love has room for two full humans. Codependency makes one person a manager and the other a project. It’s not a permanent personality label. It’s a set of habits you learned to survive—and you can unlearn them. 2) A Short History & Why the Word Gets Confusing The term gained traction in addiction recovery communities to describe partners who were “co-dependent” on the person’s substance use: caretaking, rescuing, covering, controlling. Over time, the concept widened to any  relationship where one person’s identity becomes wrapped around regulating another person. Because the word spread beyond its original context, people use it differently. If the label makes you cringe, set it aside and focus on the patterns —that’s where change happens. 3) The Codependency Continuum: From Caring → Over-Caring → Self-Loss Think of codependency as a spectrum : Healthy Care:  I care about you and  me. We both take responsibility for our feelings and choices. Over-Care:  I carry your feelings and choices. I worry, fix, smooth, and prevent discomfort—for you and for everyone. Self-Loss:  I can’t feel what I want; I only know what you  need. My worth depends on how useful I am. You don’t live in one spot forever. Stress, grief, relationship dynamics, culture, and trauma can pull you deeper into over-care. Awareness lets you walk back toward balance. 4) Where Codependency Comes From: Roots in Family, Culture, and Survival Family messages: “Don’t upset Dad.” “Fix it.” “Be the good child.” “We don’t talk about that.” Parentification (you became the emotional/physical caretaker). Addiction, mental illness, or high conflict in the home. Love equated with loyalty, silence, and over-responsibility. Cultural & community messages: “Put others first—always.” “Nice girls don’t say no.” “Family is everything—no matter what.” Gendered expectations for self-sacrifice. Faith or community rules used to shame healthy boundaries. Personal survival: Hypervigilance: scanning others’ moods to stay safe. Fawning/appeasing to reduce conflict. Perfectionism to avoid criticism or abandonment. These strategies worked  once. They kept you connected or safe. The problem is they keep running long after the original danger is gone. 5) How Codependency Feels in the Body and Mind Body:  tight chest, knots in stomach, headaches, fatigue, insomnia, appetite changes. Emotions:  anxiety, irritability masked as “fine,” guilt after saying no, grief at your own neglect, spikes of resentment. Thoughts:  “If I don’t handle it, no one will.” “It’s my fault they’re upset.” “I don’t want to be selfish.” “I can’t stand their disappointment.” Behaviors:  fixing, rescuing, smoothing, micromanaging, monitoring, apologizing for existing, hiding needs. 6) Common Symptoms & Characteristics (Client-Friendly) People-pleasing:  saying yes while your body screams no. Caretaking:  solving problems nobody asked you to solve. Control disguised as care:  “I’m just trying to help!” (…by doing it my way). Enmeshment:  your mood rides their rollercoaster; you can’t tell where you end and they begin. Low/conditional self-worth:  you feel worthy only when useful, agreeable, or “perfect.” Boundary confusion:  guilt for having preferences; panic when others have their own. Resentment:  the bill that arrives when you over-give. Emotional suppression:  you handle everyone’s feelings except your own. Overfunctioning:  you carry 150% so others can carry 50% or less. Difficulty receiving:  compliments, help, love—blocked by “I don’t want to be a burden.” 7) Enmeshment vs. Healthy Closeness Enmeshment: I’m responsible for your feelings. We must agree to be okay. You need me to function. If you’re upset, I’ve failed. Healthy closeness: I care about your feelings; I’m not responsible  for them. We can disagree and stay connected. You can function; I can support. Your emotions are welcome; my boundaries matter. 8) Helping vs. Enabling (A Clear Decision Framework) Helping  empowers; enabling  protects people from the natural results of their choices and keeps unhealthy patterns alive. Ask yourself: Does this action support their growth  or maintain their stuckness ? Am I doing something they can do themselves? Is fear or guilt steering me? If I said no, would I be safe (not talking about danger—just discomfort)? Will I feel resentful afterward? If you answer “maintains stuckness,” “they can do it,” “fear/guilt,” “yes I’d be safe,” or “yes I’ll resent it,” you’re likely enabling. 9) The Overfunctioning/Underfunctioning Spiral You anticipate  needs, solve  problems, buffer  consequences. The other person learns  to do less—or never learns at all. You resent  them and blame  yourself. They sense your control and resist , which makes you tighten  control. Both of you feel worse . Breaking the spiral means tolerating the discomfort of letting others carry their share—even if they drop it at first. 10) Shame, Guilt, and the Invisible Rulebook Most codependency is powered by a secret set of rules: “Good people don’t disappoint.” “If I set limits, I’m selfish.” “Love means never saying no.” “Conflict means the relationship is failing.” Let’s rewrite them: “Good people are honest and boundaried.” “Saying no makes room for sincere yeses.” “Love includes limits.” “Repair, not avoidance, grows relationships.” 11) Boundaries 101 (What They Are, What They’re Not) A boundary is: The line where you  end and someone else begins. A limit you set on what you will do, allow, or accept. Communicated with clarity + enforced with action. A boundary isn’t: Controlling someone else. A punishment. A threat you don’t mean. Formula:   “I don’t [do/allow/participate in] X. If X happens, I will do Y.” Example: “I don’t discuss private topics when you’re drinking. If it comes up, I’ll end the call and we can talk tomorrow.” 12) Communication Styles: Passive, Aggressive, Passive-Aggressive, Assertive Passive:  I hide needs to keep the peace → short-term calm, long-term resentment. Aggressive:  I bulldoze to get my way → short-term control, long-term distance. Passive-Aggressive:  I hide needs, then leak anger sideways → confusion, mistrust. Assertive:  I state needs and respect yours → clarity, choice, trust. Assertiveness is the antidote to codependent confusion. It’s not loud; it’s clear. 13) 20 Passive-Aggressive Statements (To Help You Spot the Pattern) These are examples to recognize , not to use. If you hear yourself saying them, that’s a compassionate cue to slow down and speak directly. “It’s fine.” (voice says it’s not fine) “Whatever you want.” (said with a sigh) “Must be nice to have all that free time.” “I’m not mad.” “I was just joking—can’t you take a joke?” “No, really, I don’t need help.” (resentful when no one helps) “Do what you want.” “I didn’t realize my needs were such a burden.” “Wow, some of us actually have responsibilities.” “I thought you knew.” “I guess I’ll just do it myself. Again.” “I’m fine—just tired.” “I didn’t say you had  to come.” “I hope you enjoy your plans.” (after being excluded) “Must be nice to spend money like that.” “I wish I had someone to take care of me like that.” “No, go ahead. I’ll just figure it out.” “It’s interesting you think that’s okay.” “I wouldn’t have done it that way, but sure.” “Forget I said anything.” 14) 20 Passive-Aggressive Behaviors (What They Look Like in Real Life) Agreeing to something and then “forgetting” to follow through. Procrastinating on tasks you resent. Giving the silent treatment. Withholding affection or attention to punish. Sarcastic “jokes” that land like jabs. Subtweeting or vague-booking instead of talking directly. Doing a task poorly on purpose (“weaponized incompetence”). Backhanded compliments. Sighing, eye-rolling, dramatic pauses instead of words. Saying yes, then becoming “unavailable.” “Losing” items someone needs after a conflict. Excluding someone from group plans to send a message. Gossiping instead of addressing the issue. Offering help, then keeping score. Pretending not to hear requests. Pretending everything is okay to outsiders while punishing at home. Bringing up old mistakes at strategic times. Using “I’m just being honest” to disguise a jab. Doing favors, then resenting the person for “owing you.” Apologizing without ownership (“Sorry you  feel that way.”) Recognizing these patterns is power. You can replace them with clear requests and limits. 15) Special Contexts Parenting Healthy care includes structure, warmth, and age-appropriate responsibility. Codependent parenting over-rescues, shields kids from natural consequences, or treats them like emotional partners. Green flags:  chores, choices, routines, teaching problem-solving. Red flags:  doing kids’ homework, bailing them out repeatedly, making your mood their job. Caregiving Caring for elders or disabled loved ones is sacred work—and a codependent system can still form if one person takes all  responsibility, never rests, and accepts abuse to “keep peace.” Support:  respite care, shared schedules, saying “no” to non-urgent requests, clear medical boundaries. Work You become the unofficial therapist/project savior. You can’t log off. Reset:  job description clarity, “office hours” for help, delegating, letting colleagues experience the impact of their choices. Friendships You play the fixer/advice-giver; they bring crisis after crisis. Reset:  “I care and I believe you can handle this. What’s your plan?” (versus doing it for them) Dating/Partnerships You monitor moods, explain away behavior, and carry the relational labor. Reset:  shared responsibility for repair, mutual boundaries, equal say. Addiction & Trauma Bonds Codependent patterns can form around substance use or chaotic relationships. Professional support, recovery groups, and safety planning become crucial. 16) A Gentle Self-Assessment Questions: Do I notice my mood rising and falling with someone else’s? Do I rescue, fix, or problem-solve without being asked? Do I feel guilty or anxious when I say no? Do I tell myself “It’s easier if I just do it”? Do I become irritable when people don’t read my mind? Do I avoid honest conversations, then feel resentful? When someone is upset, do I feel responsible for calming them? Do I rarely ask for help, then feel abandoned? Do I fear that setting limits will make people leave? Do I feel safer being needed than being known? Body clues:  tight jaw, racing thoughts before saying no, energy crash after people-pleasing, stomach flutters when you imagine disappointing someone. This is a map, not a verdict. Wherever you find yourself, there’s a path out. 17) Skills for Healing: The Five Pillars Pillar 1 — Pause & Soothe Your Nervous System You can’t set a boundary from fight/flight/fawn. Use S.T.O.P. S top (10-second pause) T ake a breath (slow inhale, longer exhale) O bserve (What am I feeling? What do I need?) P roceed (with intention) Micro-practices: box breathing, 5-senses grounding, cold water on wrists, a slow walk around the block. Pillar 2 — Name Your Needs (and Let Them Matter) Pick three today-needs (sleep, food, quiet, movement, connection). Pre-decide a 10-minute action for each. Needs aren’t negotiations with your worth; they are fuel. Pillar 3 — Differentiate: What’s Mine, What’s Theirs Write two columns: My responsibilities  vs. Not my responsibilities . Keep it visible. Add to “Not mine” often. Pillar 4 — Boundaries: Decide, Say, Do Decide  your limit (no drama, just clarity). Say  it simply (one sentence; skip essays). Do  the action you named if the line is crossed (end the call, leave the room, change the plan). Pillar 5 — Repair with Self-Compassion You will over-give again. You will say yes when you meant no. That’s human. Replace shame with a reset: “That wasn’t the boundary I wanted. I’m allowed to update it.” 18) Scripts You Can Use This Week Saying No (basic): “I don’t have capacity for that.” “Thanks for asking. I’m not available.” “That won’t work for me.” Saying No (kind + firm): “I care about you, and I’m not able to take that on. How can I support you in finding other options?” Ending a circular argument: “I want a good conversation. I’m going to pause here and we can revisit tomorrow.” Declining emotional labor at work: “I can help with X by Friday. Y and Z need to go to the team or our manager.” Refusing to rescue: “I believe you can handle this. What’s your first step?” Responding to guilt-tripping: “I hear that you’re disappointed. I’m still not able to do that.” Holding a boundary with a loved one who’s using substances: “I won’t stay on the phone when you’re intoxicated. I’ll call you tomorrow.” With a passive-aggressive comment: “I want to understand. Are you asking me for something?” “I’m hearing frustration. Can you tell me directly what you’re needing?” 19) When Others Push Back (and How to Stay Grounded) Expect turbulence. People who benefitted from your over-functioning may protest when you stop doing it. This doesn’t mean your boundary is wrong; it means it’s working. Common pushbacks & anchors: Guilt trip:  “After everything I’ve done for you...” Anchor:  “I appreciate you—and I’m still not available for this.” Anger:  “You’ve changed!” Anchor:  “I’m taking better care of myself. Our relationship matters to me.” Fear:  “If you loved me, you would...” Anchor:  “I love you. Love also includes limits.” Confusion:  “Why is this a big deal?” Anchor:  “It matters to me. I’m asking you to respect it.” Self-care during pushback:  body calming, support person on speed-dial, brief scripted responses, time-outs, journaling what you said well . 20) Relapse Prevention for People-Pleasers Red-flag checklist:  rushing yeses, secret resentment, doing it “so they won’t be mad,” anxiety spike after a boundary. Pre-commit phrases:  choose two default “no” statements to reduce freeze. Time buffer:  “Let me check and get back to you tomorrow.” Space turns panic into choice. Weekly review:  where did I over-function? What’s one micro-shift this week? Accountability buddy:  share goals with a supportive friend or therapist. 21) Building a Life Beyond Codependency (Values, Joy, Choice) Recovery isn’t just fewer rescues; it’s more you . Values map:  pick 3 words (e.g., honesty, calm, creativity). Choose one 10-minute action per value this week. Receiving practice:  say yes when help is offered—even small help. Let your nervous system learn that receiving is safe. Joy reps:  schedule small, nourishing pleasures that aren’t earned by productivity (sun on your face, music you love, five minutes of stretch). Chosen family:  invest in relationships that celebrate boundaries, consent, and mutuality. 22) Final Encouragement & Next Steps You learned to keep the room calm, to make yourself smaller, to carry more than your share. Those strategies were genius for the world you had. They’re simply too heavy  for the life you want now. Healing is not a personality transplant. It’s a thousand small permissions: to pause, to ask, to feel, to say no, to let others be responsible for what is theirs, and to stay kind to yourself when old habits flare. You can stay loving and  stop over-functioning. You can be generous and  boundaried. You can be connected and  separate. If you’d like structured help, therapy can offer a steady place to practice boundaries, rewrite your inner rulebook, and heal the roots that made over-care feel like the only option. You deserve relationships where two full people can breathe. Appendix: Quick Tools & Mini-Worksheets A) “What’s Mine / What’s Yours” List Mine:  my words, actions, choices, time, energy, health, finances, boundaries, what I say yes/no to. Yours:  your words, actions, choices, feelings, consequences, recovery, work, reactions to my boundaries. B) Enabling vs. Helping Decision Tree Did they ask? Can they do it? If I say no, am I safe (just uncomfortable)? Will I resent it? Does this support their growth? If you land on “they can do it,” “I’ll resent it,” or “this maintains stuckness,” choose support  (encouragement, resources) instead of rescue . C) The “Five Honest Sentences” Practice I feel ____. I need ____. I’m willing to ____. I’m not willing to ____. If X happens, I will ____. D) “Rescue Urge” SOS Plan (2 minutes) Name it:  “Rescue urge is here.” Breathe:  4-in, 6-out × 5 cycles. Decide:  “What’s mine? What’s theirs?” Act:  one clear, kind boundary or one helpful question: “What’s your plan?” Bonus: Passive-Aggression → Assertiveness (Rewrites) “Whatever, do what you want.” → “I don’t agree with this plan, so I’m going to sit this out.” “I’m fine.” → “I’m upset. I need 20 minutes and then I can talk.” “Must be nice.” → “I feel frustrated when plans change last minute. Next time, please give me a heads-up.” Silent treatment → “I’m not ready to talk yet. Let’s check in at 6 pm.” A Gentle Disclaimer Apps, books, and guides like this one can help you manage symptoms, build insight, and practice skills —but they’re not  a substitute for therapy, diagnosis, or crisis support. If you want help applying these tools, Wellness Solutions uses up-to-date, evidence-based therapies (CBT, DBT, EMDR, mindfulness-based approaches, and more) and—when appropriate—integrates supportive tools (including apps) to supplement  your care so your plan is practical, personal, and grounded in science. You are allowed to take up space. You are allowed to need things. You are allowed to say no. You are allowed to be loved without disappearing. You don’t have to earn your right to rest and respect. You already have it.

Finding a mental health app that actually helps can feel like scrolling an endless menu when you’re already low on energy. This guide is written for you —clients looking for practical, supportive tools you can use between sessions (or while you wait for care). The apps below won’t diagnose or replace therapy, but they can steady your nervous system, build coping skills, track patterns, and make hard days more manageable. A few quick tips as you browse: pick one  app to try for the next two weeks (consistency beats variety), favor short practices (3–10 minutes is plenty), and always skim the app’s privacy  page so you’re comfortable with how your data is handled. If you’re in crisis, call/text 988  (U.S.) or use your local emergency number.quick safety note: apps are supports—not emergency care. if you’re in crisis, call/text 988  (US) or use your local emergency number. 1) Calm — best for sleep + stress relief What it is:  a polished library of guided meditations, music, soundscapes, and “Sleep Stories” read by soothing voices. It shines when your nervous system needs down-shifting before bed or after a stressful day. Calm’s layout makes it easy to pick a short (3–10 min) practice or sink into longer sessions. What it does well Sleep first:  their Sleep tab is excellent if your anxiety peaks at night. Consistency helps your brain associate bed with calm. Short, doable sessions:  quick breathwork and “daily calm” practices are great when motivation is low. Kids content:  helpful for family wind-downs. Potential drawbacks Paywall:  most of Calm’s library sits behind a subscription. Free content exists, but it’s limited. Not a therapy replacement:  it doesn’t teach you CBT or targeted coping plans—think of it as a “soothe and settle” tool. Choice overload:  hundreds of tracks can be overwhelming; use favorites and downloads to build a small routine. Best for:  insomnia, racing thoughts, stress spikes, and “I just need to calm down” moments. 2) Happier Meditation (formerly Ten Percent Happier) — best for learning mindfulness without the fluff What it is:  a down-to-earth meditation app that teaches mindfulness with relatable teachers (the brand recently re-named to “Happier Meditation”). If you want practical guidance rather than “mystical” tone, start here. What it does well Beginner-friendly courses:  “Unlearn to Meditate” & “The Basics” break concepts into bite-size lessons you can apply to anxiety, irritability, and rumination. Personalized plans:  monthly plans nudge you toward consistent, realistic practice. No perfectionism:  teachers normalize wandering minds and bad days, which lowers shame and helps you stick with it. Potential drawbacks Subscription required  for full library. The free tier is small (still a fine test-drive). Meditation, not CBT:  great for awareness and emotional balance, but it won’t walk you through cognitive restructuring. Best for:  people who’ve tried and “failed” at meditation before; anyone who wants a practical, stigma-free way to train attention and be kinder to themselves. 3) Insight Timer — best free library (and community) for meditation What it is:  the largest free collection of guided meditations, talks, music, and a robust timer for silent practice. If you’re cost-conscious or want niche topics (grief, ADHD focus, body image), you’ll probably find it here. What it does well Massive free library:  250k+ meditations with new tracks added daily. Filter by time, feeling, or goal. Sleep + music:  soundscapes and sleep content rival paid apps. Groups & live events:  optional community can reduce isolation. Potential drawbacks Too many choices:  curate 3–5 favorite teachers to avoid decision fatigue. Quality varies:  big library = mixed production value and styles. Courses cost:  premium features (e.g., structured courses) are paid. Best for:  budget-friendly mindfulness, experimenting to find teachers who “click,” and sleep support. 4) UCLA Mindful — best free, evidence-informed basics What it is:  a free  mindfulness app from UCLA Health’s mindfulness education center. It offers concise teachings and guided practices without upsells. Great if you want trustworthy basics. What it does well Science-grounded intros:  short lessons + guided practices that align with research on stress, depression, and emotional regulation. Clean, simple UX:  low friction when energy is limited. Free:  removes the cost barrier. Potential drawbacks Smaller library:  fewer tracks than commercial apps. No fancy habit features:  you’ll need your own reminders/routines. Best for:  starting a mindfulness habit, low-cost support while on therapy waitlists, and anyone who wants hospital-affiliated content. 5) Wysa — best AI-guided self-help (with human coaching add-ons) What it is:  an AI chatbot + self-care library with CBT/DBT tools and journaling; some organizations (including UK NHS services) deploy Wysa to help people get started while they wait for care. It also offers optional coaching. What it does well 24/7 “venting” space:  guided prompts can de-tangle worry spirals when support isn’t immediately available. Structured tools:  sleep, anxiety, grounding, and reframing exercises are easy to launch from chat. Accessibility:  designed with screen-reader support and large-text options. Potential drawbacks It’s still AI:  helpful for skills—but not a substitute for therapy, diagnosis, or crisis support. Premium content & coaching cost extra. Privacy & expectations:  read policies and set boundaries on what you share; bring important insights to your human clinician. Best for:  learning coping skills between sessions, triaging distress, and practicing CBT-style techniques when motivation is low. 6) MindShift CBT — best free CBT toolbox for anxiety What it is:  a nonprofit app from Anxiety Canada that packages gold-standard CBT skills for anxiety (panic, social anxiety, worry). It includes check-ins, thought-challenging, exposure tools, and calming exercises. What it does well Evidence-based:  research suggests app-based CBT skills can reduce anxiety; MindShift has published support for outpatient use. Practical tools:  “Healthy Thinking,” “Facing Fears,” and a “Chill Zone” give you concrete steps. Free + privacy-minded (nonprofit). Potential drawbacks Self-guided:  some users need therapist support to do exposure steps safely. Interface is functional, not flashy. Best for:  DIY anxiety management, especially if therapy access is limited or you want homework between sessions. 7) Sanvello — mood tracking + CBT for stress/anxiety/depression What it is:  combines CBT tools, mood tracking, guided journeys, and community features. It has transitioned away from insurance-billed therapy add-ons in many regions, focusing more on self-help and coaching. What it does well All-in-one flow:  log mood → get skills (breathing, reframing) → track what helps. Guided “Journeys”:  structured CBT paths reduce guesswork. Community:  social feed can normalize what you’re feeling. Potential drawbacks Subscription for full access. Community is mixed:  helpful for some, distracting for others; mute/unfollow liberally. Best for:  people who like dashboards and streaks, and anyone who wants CBT with built-in tracking to see patterns over time. 8) Daylio — ultra-simple mood tracking (no typing required) What it is:  a tap-based mood and activity tracker. Choosing icons instead of writing makes it doable on low-energy days, and the stats view can reveal triggers (e.g., “sleep <6h → more irritability tomorrow”). What it does well Low friction:  no blank page fear; tap mood + activities in seconds. Privacy options:  passcode, backup, and export features; the company markets “max privacy.” Great companion to therapy:  show your therapist patterns without over-explaining. Potential drawbacks Garbage in, garbage out:  accuracy depends on consistent, honest check-ins. Not a skills trainer:  pair it with CBT or mindfulness apps to act on patterns. Best for:  tracking depression/anxiety cycles, PMS links to mood, medication changes, or what weekends/people/events do to your mental state. 9) Bearable — best for complex symptom + trigger tracking What it is:  a highly customizable tracker for mood, sleep, pain, energy, habits, meds, and more—useful if you have overlapping mental and physical symptoms (e.g., anxiety + migraines). Clear privacy stance. What it does well Correlations:  visualize “When I sleep <7h and skip lunch, my anxiety spikes.” Custom fields:  track exactly what matters to you . Privacy-forward:  explicit “we don’t sell data” policy (always read policies yourself). Potential drawbacks Can be too detailed:  start with 3–4 items; expand later to avoid burnout. Learning curve:  set aside 10–15 minutes to design your template. Best for:  people with multiple conditions, those tweaking meds/behaviors, and anyone who loves data-driven insights to discuss with a clinician. 10) MoodMission — “doable missions” that build coping muscles What it is:  an evidence-supported app that suggests small, targeted “missions” when you feel low or anxious (behavioral activation, thought skills, relaxation, social steps). It has randomized controlled trial  support for improving wellbeing and decreasing depressive symptoms. What it does well Action over avoidance:  missions nudge you to do the next right thing, which is exactly what depression/anxiety resist. Research-backed:  rare among apps to boast RCT data. Teaches why  a mission works:  increases confidence to self-coach later. Potential drawbacks Interface is utilitarian. Some missions feel generic:  personalize by favoriting what works. Best for:  folks who want step-by-step tasks when frozen by overwhelm; excellent between-session homework. 11) Rootd — fast help for panic & high-anxiety spikes What it is:  a panic-attack companion with an immediately obvious big red button  (“Rootr”) to guide you through a surge. It includes psychoeducation, breathing, and grounding with a strong focus on women’s experiences but useful to everyone. What it does well Crisis-friendly design:  one-tap access during peak distress (no menus). Education + skills:  pairing “why this works” with “what to do” builds long-term confidence. Recognition & approvals:  highlighted by Apple; assessed by health app reviewers like ORCHA for privacy/clinical assurance. Potential drawbacks Premium features cost extra. Short-term relief:  to reduce future panic frequency, combine with CBT (exposure/acceptance). Best for:  panic disorder, postpartum anxiety flares, and anyone who needs a now  plan when symptoms spike. 12) PTSD Coach (VA) — trauma-informed tools from a trusted source What it is:  a free app from the U.S. Department of Veterans Affairs with education about PTSD, coping tools (breathing, grounding, cognitive skills), symptom tracking, and crisis resources. You don’t need to be a Veteran to use it. What it does well Trauma-aware design:  includes safety planning and easy access to help lines. Evidence-informed content:  grounded in established PTSD treatments. Free + no ads:  public-service approach lowers barriers. Potential drawbacks UI feels government-issue:  not flashy, but it works. Works best with therapy:  use it to augment EMDR, CPT, or PE—not replace them. Best for:  intrusive memories, hyperarousal, and building a self-soothing toolkit that doesn’t require Wi-Fi (download tools you rely on). 13) CBT-I Coach (VA) — structured insomnia help What it is:  a free app built by VA, Stanford, and DoD to support Cognitive Behavioral Therapy for Insomnia (CBT-I)—the gold-standard for chronic insomnia. Includes a sleep diary, guidance on sleep timing, and relaxation tools. What it does well Sleep diary + tailored rules:  helps you spot patterns and adjust schedules (sleep window, stimulus control). Education:  clear explanations of how sleep works reduce fear about “broken” sleep. Potential drawbacks Best with a clinician:  you can  use it solo, but a therapist trained in CBT-I helps you set the right sleep window and troubleshoot setbacks. Discipline required:  progress is real but gradual. Best for:  chronic insomnia, shift-work adjustment, “tired but wired” cycles, and tapering sleep meds with professional guidance. 14) Day One — private, flexible journaling that supports therapy What it is:  a premium journaling app with end-to-end encryption  and cross-platform support. Great for processing feelings, tracking triggers, and preparing notes for sessions—with strong privacy controls. What it does well Privacy features:  passcode/biometrics + E2E encryption options let you write freely. Multimedia entries:  add voice notes, photos, or location to capture context. Therapy companion:  share excerpts with your clinician to keep momentum. Potential drawbacks Subscription for premium features. Journaling isn’t everyone’s thing:  if writing is hard, pair with a guided journal app (e.g., Stoic) or a mood-only tracker. Best for:  processing grief/trauma, tracking therapy homework, and noticing patterns across months—without your data being sold. 15) Aura — wide mix of meditation, CBT, hypnosis, and short “snacks” What it is:  an “all-in-one” wellness app with short, personalized meditations, CBT mini-lessons, sleep stories, and even hypnosis tracks—useful if you prefer quick practices over 20-minute sits. What it does well Variety + personalization:  easy to sample formats (3-minute meditations, brief CBT, bedtime stories) and stick with what works. Coaches + creators:  diverse voices help you find a tone that resonates. Short, in-the-moment options:  great for commute, bathroom breaks, or before a tough conversation. Potential drawbacks Big catalog = variable quality. Subscription for full experience. Try before you buy:  give the free tier a week to ensure you like the style. Best for:  restless minds that need just enough  to reset; people who get bored doing the same thing daily. 16) Balance — tailored, step-by-step meditation (often with promos) What it is:  a personalization-heavy meditation app that guides you through short assessments and builds you a plan; it has run first-year-free promos in the past (always check current offers). What it does well Guided personalization:  helpful if you never know what to pick. Bite-size habits:  decent scaffold for people who want clear daily steps. Potential drawbacks Paywall after trial. Less depth  than Insight Timer’s massive library; more structure than variety. Best for:  “tell me exactly what to do today” types and meditation beginners who want guardrails. 17) Breethe — sleep & relaxation with coaching flair What it is:  meditation, hypnotherapy, stories, music, and an AI “coach” that suggests content based on your current stressors—more “spa night” than clinical, but very soothing. What it does well Wind-down content:  narrated journeys and music can reset frazzled evenings. Beginner friendly programs  like “Learn to Meditate.” Personalization options  if you like being guided to a pick. Potential drawbacks Subscription needed  for most content. AI features are optional:  helpful for some, distracting for others—toggle off if you prefer static tracks. Best for:  end-of-day decompression, falling asleep, and gentle anxiety relief. 18) Mindfulness Coach (VA) — structured, free mindfulness training What it is:  another free VA app with a stepwise program, audio exercises, reminders, and progress tracking—great if you want a simple curriculum without subscriptions. What it does well Clear training path  builds from basics to intermediate practices. Built-in logging  to reinforce consistency. Potential drawbacks Plain interface;  content depth is modest compared to paid apps. Best for:  routine-builders and anyone who wants mindfulness without a paywall. 19) Youper — AI-assisted CBT chats and mood tracking What it is:  an AI chatbot that guides quick CBT-style conversations plus symptom tracking; published research suggests acceptability and symptom improvements for many users (not a replacement for therapy). What it does well Fast reframes:  helpful when you’re spiraling and need structure. Targets social anxiety and mood with brief exercises. Transparent about using CBT techniques. Potential drawbacks Annual subscription for full features;  free trials available. AI limits:  nuance/empathy can feel “off” at times; escalate to human care when needed. Best for:  practicing CBT skills between sessions and getting a nudge toward healthier self-talk. 20) Smiling Mind — free mindfulness for all ages (strong for youth) What it is:  an Australian nonprofit app with age-specific mindfulness programs used in schools; a good fit for families or anyone who wants short, development-appropriate practices. What it does well Age-tailored tracks  for kids, teens, and adults. Evidence-informed school programs ; approachable tone. Free , ad-free. Potential drawbacks Less depth  than premium apps; strongest in beginner content. Best for:  families building a shared practice and anyone who wants zero-cost mindfulness that feels warm and accessible. 21) Insight-adjacent: Calm vs. Headspace vs. Insight Timer vs. Balance (quick chooser) Want premium sleep stories and a luxe vibe?  Calm. Want grounded teachers and practical lessons?  Happier (Ten Percent). Want the biggest free library/community?  Insight Timer. Want a personalized plan that tells you what to do today?  Balance. 22) Sanvello vs. MindShift vs. MoodMission (quick chooser) All-in-one tracker + CBT library:  Sanvello. Free, nonprofit anxiety CBT tools:  MindShift. “Give me a next step now” tasks:  MoodMission. 23) Stoic — guided journaling when blank pages feel scary If you like the idea  of journaling but freeze at a blank page, Stoic’s prompts (morning & evening) keep entries short and purposeful, with mood tracking and quick CBT-style reflections. It’s softer than “stoicism” sounds—think “compassion + structure.” 24) Headspace — everyday mindfulness training for focus, stress & sleep What it is:  Headspace is a long-running mindfulness app with a polished library of guided meditations , sleepcasts  (bedtime audio that eases rumination), and focus music/soundscapes  designed to help you downshift or re-center quickly. You can start with a free trial  and then choose a monthly or annual subscription; the app is free to download and offers student/family plans as well. Where it shines:  Headspace excels at removing decision fatigue. If you open the app already stressed, you’ll see plain-English pathways like Stress less , Sleep soundly , Manage anxiety , or Practice meditation —tap and go. The Sleep  section is especially strong; its sleepcasts  walk you through relaxing, descriptive scenes that occupy “worry space” in your mind just enough to fall asleep (many users find this more effective than generic white noise). The Focus  area offers curated music stations and ambient sound to reduce distraction during work or chores. For beginners, Headspace’s step-by-step courses  make mindfulness feel approachable rather than abstract; short daily sessions teach you how  to sit, what to expect (wandering minds are normal), and simple ways to bring mindfulness into everyday moments. There’s also a growing body of research  around Headspace and app-based mindfulness: studies and reviews have found reductions in perceived stress  and improvements in well-being when people use the app regularly, even over relatively short time frames. What to watch for:  Most of the robust content sits behind a paywall , and pricing can feel steep if your budget is tight. (Look for free trials or seasonal discounts.) As with all mindfulness apps, the value comes from showing up ; if you prefer hands-on cognitive skills (e.g., worksheets, thought records), you might pair Headspace with a CBT-focused app from this list. Also, because Headspace is a large platform, it offers many content types —meditations, sleep, focus, articles—which can become choice overload  on low-energy days. A simple workaround is to favorite  two or three tracks and build a “go-to” routine so you can tap them without browsing. Finally, review the app’s privacy policy  and consumer health data  statements so you’re clear on what’s collected and how it’s used; that’s a good habit with any health-related app. Best for:  Beginners who want a structured, friendly  on-ramp to meditation; anyone whose anxiety spikes at night and needs sleep support ; students or busy professionals who benefit from short, daily  practices and focus audio  to cut through noise during the day. Pricing and trial details can change, so check the current subscription page  or your device’s app store listing for the latest. 25) Bonus picks depending on your needs CBT-I Coach / Insomnia Coach  for sleep retraining without meds. UCLA Mindful  if you want hospital-affiliated basics for free. Breethe  if you love hypnotherapy-style wind-downs. How to get the most out of any app Pick one primary app  for 2 weeks. Consistency beats variety. Set tiny goals:  3–5 minutes daily is enough to change your nervous system over time. Pair tracking + skills:  e.g., Daylio (notice patterns) + MindShift (act on them). Bring app data to therapy:  screenshots of patterns → faster treatment planning. Mind privacy:  read app privacy pages, use passcodes, and share only what you’re comfortable sharing. Apps can be powerful helpers for managing symptoms, building insight, and practicing coping skills—but they’re not  a substitute for therapy, diagnosis, or crisis support. If you’d like guidance, Wellness Solutions integrates the most up-to-date, evidence-based therapies (CBT, DBT, EMDR, mindfulness-based approaches, and more) and thoughtfully uses tools like these apps to supplement  your care—not replace it—so your treatment plan is practical, personalized, and grounded in science.

If you’re looking for mental health care and feeling overwhelmed by directories, waitlists, and insurance jargon—this guide is for you. It’s practical, gentle, and written for real life, not for insurance experts. Part 1: Why finding a provider can feel so hard (and how to make it easier) You’re ready (or at least curious) to begin therapy. Then the roadblocks start: “not accepting new clients,” “out of network,” “call the number on your card,” “waitlist,” “we don’t take your plan.” Nothing is wrong with you for feeling stressed or discouraged—this stuff is objectively confusing. Here are the most common barriers clients run into, plus specific moves to get around them: 1) In-network lists that seem out of date Insurer directories can lag behind reality; clinicians’ schedules change fast. Use the list as a starting point , not the finish line. When you call a provider, say: “Before we dive in—are you currently in network  with my plan (Plan Name / Network Name), and do you have openings for new clients  in the next 4–6 weeks?” If they’re full, ask: “Do you have a cancellation list  or someone you recommend  with the same insurance?” Also check your plan’s Summary of Benefits and Coverage (SBC)  for what’s covered and typical costs. Insurers are required to provide SBCs to help you compare and understand coverage at a glance. 2) Behavioral health is sometimes “carved out” Some plans subcontract mental health benefits to a separate company (for example: Optum, Evernorth, Magellan, Beacon). That means your medical plan and your mental health plan may have different networks, phone numbers, and rules . This is common in Medicaid and employer plans. If a provider says, “Call the mental health number on your card,” they’re guiding you to that carve-out. What to do:  Flip your card and look for “Behavioral Health”  or “Mental Health/Substance Use” with a dedicated customer-service number. Call that  number for the most accurate provider list and benefits. 3) Telehealth and licensing rules Most therapists must be licensed in the state where you  are located  during sessions (telehealth included). Coverage and rules vary by state, so don’t be surprised if a therapist can see you only if you’re physically in the same state during your appointment. 4) EAP vs. insurance Employee Assistance Programs (EAPs) often offer a limited number of free sessions  and quick access. After those sessions, you may transition to your insurance. Ask your employer’s HR or benefits portal for details. 5) Parity rights (you have them) Under the Mental Health Parity and Addiction Equity Act (MHPAEA) , health plans that offer mental health or substance-use treatment generally can’t impose stricter limits  (like higher copays, fewer visits, stricter authorizations) than they do for medical/surgical benefits. If you hit unusual limits, ask your plan to explain how they comply with parity. Part 2: A no-shame primer on how insurance pays for therapy Before we jump into the step-by-step tutorial, a few quick building blocks: Premium : What you (or your employer) pay to keep the plan active (usually monthly). Deductible : What you pay first  for covered services each plan year before the plan starts sharing costs. Copay : A flat fee  (e.g., $20) you pay for a visit. Coinsurance : A percentage  (e.g., 20%) you pay for a service after meeting the deductible. Out-of-pocket maximum (OOPM) : The most  you’ll pay for covered, in-network care in a plan year (deductibles, copays, coinsurance). Once you hit it, the plan pays 100% of covered, in-network  costs for the rest of the year. Network : The contracted group of clinicians/facilities your plan has deals with (usually cheaper for you). Providers in network  have agreed to certain rates; out of network  have not. We’ll define all the other terms you asked about in the Glossary  (near the end) and weave them through examples below. Part 3: Step-by-step—How to check your mental health benefits yourself You can do this. Take it one call at a time. Grab your insurance card, something to write on, and about 20–30 minutes. (If making calls spikes anxiety, try a few slow breaths or a grounding exercise first. You’re not alone.) Step 1 — Gather the essentials Insurance card  (front and back). Note your Member/Subscriber ID , Group Number , and the Behavioral Health  or Mental Health  phone number (often on the back). Your date of birth  and home address  (for identity verification). If you already have a provider in mind, their full name , practice name , and NPI  if available (the office can give this to you). A short list of services you’re seeking (e.g., individual therapy , telehealth , couples therapy , medication management ). Tip: If your plan offers an SBC (Summary of Benefits and Coverage)  PDF, download it. It gives a plain-English snapshot of what’s covered and typical costs. Step 2 — Call the number dedicated to mental health benefits This is often the fastest route to correct information (especially in carved-out plans). If you only see a general number, call it and say you need behavioral health benefits . Step 3 — The exact script you can read (or paste into a secure chat with your insurer) “Hi, I’m calling to verify my outpatient mental health benefits . I’m looking for [in-person or telehealth]  therapy for [anxiety/depression/whatever you wish to share] .I want to confirm: In-network benefits  for outpatient psychotherapy with a licensed clinician (for example: psychologist, LCSW, LMFT, LPC) and whether telehealth  is covered. My deductible , copay , and/or coinsurance  for routine therapy visits. Whether any preauthorization  is required and if there are session limits . My out-of-pocket maximum  for the year and how much I’ve met so far. Whether I have out-of-network benefits  and how reimbursement  works if my therapist isn’t in network. If my plan uses a separate behavioral health network  (for example Optum/Evernorth/etc.) and how I confirm a provider is in that network. The process to appeal  any denial if a claim isn’t paid. ” Why these questions?  They cover what you’ll actually pay, what hoops (if any) you must jump through, and your rights to challenge mistakes. Plans must describe how to appeal decisions—first internally, then externally with an independent reviewer when eligible. Step 4 — Ask them to check a specific provider by name If you already have a therapist in mind, ask: “Is [Full Name, NPI if you have it]   in network  with my specific plan [Plan + Network Name]  for outpatient mental health ?” Why so specific? A provider might be in network for some  products (say, PPO) but not others (say, HMO). Asking with your exact plan/network name  avoids painful surprises. To verify definitions of network terms and why they matter, see the official glossary pages. Step 5 — If you don’t have a provider in mind yet Ask the rep to search live  for openings: “Please search for in-network  clinicians within [X miles]  who offer [telehealth/in-person]  for [your need] . If possible, please warm-transfer  me to their office or provide phone numbers.” This saves you time and helps you start calling with confidence. Step 6 — Confirm authorizations and documentation Some plans require prior authorization  for psychological testing, intensive outpatient programs, or longer sessions; most don’t require it for routine therapy, but it’s worth confirming on the call. If your plan asks for “ medical necessity ” documentation, that’s normal: it’s the insurer’s way of confirming treatment is appropriate. (If the rules feel stricter than for medical services, you can reference parity  and ask for the written criteria they use. It’s your right to ask.) Step 7 — Ask about out-of-network  (OON) benefits (if you need them) If your preferred therapist is OON, ask your plan: “Do I have OON benefits  for outpatient psychotherapy?” “Is there a separate OON deductible  and coinsurance ?” “What is the allowed amount  or reimbursement rate  you’ll base payment on?” (Plans pay a percentage of their allowed amount , not the therapist’s full fee.) “How do I submit superbills  or claims  for reimbursement?” “Is preauthorization  required for OON therapy?” “Can you pre-approve  this therapist as an exception if you have no in-network  providers with openings?” (Sometimes called a network gap exception .) Step 8 — Write down everything Create a quick record: Date/time of call Rep’s first name and reference number Your benefits (deductible, copay/coinsurance, OOPM) In-network status for any specific provider Authorization notes and claim-submission steps Tip: Ask the rep to send a written summary  of the benefits they just explained (email or portal message). Also, download your SBC —it’s standardized and helps decode the jargon. Part 4: How to confirm a therapist is really  in network (and avoid gotchas) Match the exact plan + network  (e.g., “Acme PPO Plus,” not just “Acme”). Different networks exist under the same insurer. Ask the provider’s office to confirm: “Can you please verify you’re in network with [your exact network]  for outpatient mental health ?” Ask for the provider’s NPI  and the tax ID  they bill under (solo vs. group). If a group bills under a different legal name, that can affect network status. Reconfirm telehealth coverage  if you’re not attending in person; coverage details and state licensing rules can vary. Part 5: What to expect after  a session—EOBs, bills, and “what you owe” After your visit, your therapist (or their billing service) will send your insurer a claim . When the claim is processed, your insurer sends you an Explanation of Benefits (EOB) — this is not a bill . It’s a summary showing the billed amount, the plan’s allowed amount , what the plan paid , and what’s your responsibility  (deductible, copay, coinsurance, or non-covered amounts). Key lines on many EOBs (terminology varies by insurer): Provider Charges / Amount Billed : What the provider billed. Allowed Amount / Allowed Charges : The maximum the plan considers for payment under the contract (in network) or policy (OON). You are not  responsible for the difference between billed  and allowed  amounts when the provider is in network . (That difference is called a contractual adjustment  or “network savings.”) Paid by Insurer : What the plan paid the provider for that claim line. What You Owe / Patient Responsibility : Your share (copay, coinsurance, any remaining deductible, and any non-covered amounts). Remark Codes / Notes : Short explanations for decisions (e.g., “service exceeds visit limit,” “billed amount higher than allowed,” “applied to deductible”). If something looks off, compare the EOB to your therapist’s receipt/superbill , and call your plan . You have rights to appeal  denials and ask for a review. Part 6: Worked examples (with real-world numbers) The figures below are pretend but realistic. Your plan’s allowed amounts  and your responsibility  will vary. Example A: In-network  therapy before meeting deductible Billed by therapist: $160 Plan’s allowed amount : $120 Your remaining deductible : $300 Outcome : Because you haven’t met your deductible, the plan applies $120  to your deductible. You owe : $120  to the therapist for this visit. (The remaining $40 between billed $160 and allowed $120 is a contractual adjustment —the therapist writes it off; they cannot  bill you for that difference in network.) Example B: In-network  therapy after meeting deductible Billed: $160 Allowed: $120 Deductible already met. Plan says $20 copay  per therapy visit. Insurer pays : $100 You pay : $20 copay Adjusted amount : Provider writes off $40  (the difference between billed and allowed—this is normal in network). Example C: Out-of-network  (OON) reimbursement Billed: $160 Plan’s OON allowed amount : $90 OON coinsurance after OON deductible: 60% plan / 40% you Insurer pays you  (or the provider, depending on the claim setup): $54  (60% of $90) Your responsibility : $106 $160 billed – $54 paid by insurer = $106 (includes balance billing  because OON providers aren’t bound to the plan’s allowed amount). Some plans don’t cover OON at all except emergencies; always check. Part 7: If you don’t plan to use insurance (or don’t have it) You’re entitled to a Good Faith Estimate (GFE)  for the cost of care if you’re uninsured  or choosing not to use insurance (self-pay). The No Surprises Act  requires providers to give you a written estimate in advance in most non-emergency situations, and there’s a process to resolve large differences between the estimate and the final bill. Ask your provider for a GFE. Part 8: Step-by-step—Finding and starting with a therapist Clarify your preferences : telehealth vs. in-person; evening vs. daytime; therapist identities or specialties that matter to you; insurance vs. self-pay. Check your benefits  (Part 3). Search smarter : Use your insurer’s behavioral health portal and filter for openings  and telehealth  if that helps. Then cross-check on the therapist’s website. (Remember carve-outs.) Call or email  3–6 therapists. Share brief info (what you want help with, your availability, insurance or self-pay). Verify network status  with your exact plan name and network. (Group practices sometimes bill under a separate name.) Ask about fees  (if self-pay), sliding scale, and whether they can provide a superbill  for OON reimbursement. Confirm logistics : cancellation policy, telehealth platform, crisis resources between sessions. Book the first session . If you’re on a waitlist, ask for cancellation spots  and referrals . Part 9: Troubleshooting common roadblocks “You need prior authorization.”  Ask the plan: “Exactly which services require it?”  Many plans don’t  require it for standard outpatient therapy but do for psychological testing or higher levels of care. “We denied it as not medically necessary.”  You can appeal . Ask for the criteria used and provide your therapist’s letter. “Your therapist isn’t in network after all.”  Re-verify using the therapist’s NPI  and tax ID  and your exact network name ; group billing can cause mismatches. Telehealth across state lines.  If you’re traveling, your therapist may be unable to see you until you’re back in a state they’re licensed in. Ask your plan or therapist about options; state rules vary. Part 10: Your quick-reference glossary  Explanation of Benefits (EOB): A statement your insurer sends after a claim is processed. It shows what was billed, what the plan allowed , what the plan paid , and what you owe  (if anything). An EOB is not a bill . Use it to spot errors and track your progress toward your deductible and out-of-pocket max. Out-of-Pocket Maximum (OOPM): The cap  on what you pay for covered, in-network  services during the plan year (deductible + copays + coinsurance). After you hit it, the plan pays 100% of covered, in-network  costs for the rest of the year. (Premiums and most OON or non-covered costs don’t count toward it.) Copay: A flat fee  (e.g., $20) you pay for a service—often due at the visit. Coinsurance: A percentage  of the allowed amount  that you pay (e.g., 20%) after you meet the deductible. Deductible: The amount you pay for covered services before  the plan starts sharing costs. (Some services may be covered before the deductible—your SBC will say.) In Network: Providers who contract  with your plan. You pay less  because the plan and provider agree on discounted rates (“allowed amounts”). Out of Network (OON): Providers who do not  contract with your plan. If your plan covers OON, you’ll usually pay more , and providers can often balance bill  (charge above the plan’s allowable). Some plans (HMOs/EPOs) don’t cover OON at all except emergencies. Subscriber / Policyholder: The person who holds the insurance contract and is usually responsible for premiums (often the employee in employer-sponsored coverage). In federal regulations, the subscriber is the person whose eligibility forms the basis of the group coverage or who bought the individual policy. Guarantor: The person financially responsible  for the bill if there’s a balance (can be the patient, a parent/guardian, or another responsible party). Hospitals and clinics commonly define the guarantor this way in their billing policies. Patient Responsibility: What you  owe after insurance processes the claim—typically your copay , coinsurance , and any deductible  amounts, plus any non-covered  services. Allowed Amount / Allowed Charges: The maximum  the plan will consider for a covered service (also called payment allowance , eligible expense , or negotiated rate ). In network, the provider writes off  the difference between their billed charge and the allowed amount. OON rules differ. Adjusted Amount / Contractual Adjustment: The portion of the billed charge the provider writes off  because of their contract with the plan—the difference between billed  and allowed  amounts for in-network  services. You aren’t billed for this. (Sometimes shown as “network savings.”) Insurance Paid Amount / Plan Payment: What the plan actually pays the provider (or you, for OON reimbursement) on that claim line. Your EOB will label this as Paid by Insurer  or similar. SBC (Summary of Benefits and Coverage): A standardized, easy-to-read snapshot of your plan’s coverage and typical costs. Ask your insurer for it or download it from your member portal. Prior Authorization: Plan approval some services need before  you get them. Ask if routine outpatient therapy needs this (often it doesn’t), and whether testing or intensive programs do. Appeal: If a claim is denied or under-paid, you can ask the plan to reconsider  (internal appeal). If denied again, you may have rights to an external review  by an independent entity. Plans must tell you how to appeal and why they denied a claim. Good Faith Estimate (GFE): If you’re uninsured  or choose not  to use insurance, providers generally must give you a GFE  of expected costs before care upon request or scheduling, with a process to resolve large discrepancies. Part 11: A simple worksheet you can copy/paste (or keep in your phone) My Plan Details Plan name & network: ______________________________ Member/Subscriber ID: ______________________________ Group #: ____________________ Behavioral health phone #: __________________________ My Costs Deductible (INN / OON): ______ / ______ | Met so far: ______ Copay (therapy visit): ______ | Coinsurance (after deductible): ______% Out-of-pocket max (INN / OON): ______ / ______ | Met so far: ______ Coverage Rules Telehealth covered? Y / N | Any state/telehealth restrictions? ________ Prior authorization needed for: ______________________ Session limits? ____________________________________ OON benefits? Y / N | OON deductible: ______ | OON coinsurance: ______% OON reimbursement based on: allowed amount/UCR: __________ Claim submission steps (OON): ______________________ Rep & Reference Date/time called: ____________ | Rep name: ____________ | Ref #: ____________ Part 12: Scripts you can use Calling an insurer to verify benefits “Hi, I’m verifying outpatient mental health  benefits. I’d like to confirm my deductible , copay/coinsurance , out-of-pocket max , whether telehealth  therapy is covered, and if any authorization  or session limits  apply.” Asking about out-of-network “Do I have out-of-network  benefits for therapy? If yes, what’s my OON deductible  and coinsurance , and what allowed amount  do you use to calculate reimbursement? How do I submit a superbill ?” Verifying a provider is in network “Can you confirm that [Therapist Full Name / NPI]  is in network  with my specific plan [Plan + Network Name]  for outpatient therapy?” Appealing a denial “Please send me the written reason  for denial and the instructions  for an internal appeal  and, if needed, external review . I’d also like the clinical criteria used to make this decision.” Part 13: Frequently asked questions Q: My EOB says “This is not a bill,” but it also says “What you owe.” Do I pay it? A: Wait for the provider’s  bill. The EOB explains how the claim was processed. Use it to check that your copay/coinsurance/deductible amounts match your benefits. Q: What’s the difference between subscriber and guarantor? A: The subscriber  holds the insurance policy (often the employee). The guarantor  is the person responsible for any remaining balance after insurance—often the patient, but for minors it’s usually a parent/guardian. They can be the same person or different. Q: My plan says I need “medical necessity.” Is that normal? A: Yes—insurers use criteria to confirm treatment is appropriate. If requirements feel stricter than for medical care, remember parity  protections and ask for the criteria in writing. Q: What if I can’t use insurance or don’t want to? A: Ask for a Good Faith Estimate  before starting; it’s your right if you’re uninsured or self-paying. Q: I’m traveling. Can I still see my therapist by video? A: Maybe. Therapists generally must be licensed in the state you’re physically in  during telehealth sessions. Ask your therapist about options and rules. Part 14: Gentle money-and-mental-health tips while you navigate care Make “benefits time” short and predictable : 20 minutes weekly with tea or music. Write down three wins  (left a message, got your SBC, identified a therapist). Use compassion scripts : “I wasn’t taught this. I can learn it.” Ask for help : A trusted friend can sit with you while you call. You’re not a burden; you’re building support. Part 15: Mini-checklist (cut & save)  Find the behavioral health  number on your card and call.  Confirm in-network  benefits and your costs  (deductible, copay/coinsurance, OOPM).  Ask about telehealth , authorizations , and any visit limits .  Verify a provider’s in-network  status with your exact plan/network .  If OON, learn your OON deductible/coinsurance , allowed amount , and claim  steps.  Keep notes (date, rep, reference #) and ask for a written summary.  After a visit, compare your EOB  to your bill; question anything that doesn’t match.  If you’re self-paying, request a Good Faith Estimate .  Appeal any denials you believe are wrong. Closing encouragement Getting mental health care should not require a PhD in insurance. If you feel overwhelmed, that makes sense—this is complicated and personal. But you’ve already started by reading this. Keep this guide handy, take it one step at a time, and remember: you are not the problem . You’re doing something brave—reaching for help and learning how to access it. That’s worth a lot. How Wellness Solutions Can Help At Wellness Solutions, we make getting care simple and stress-free. You just complete our secure online intake form, and we take it from there—verifying your eligibility and benefits and sharing the results with you before  we schedule your first appointment. For your convenience, we keep a card on file and only charge it after  your insurance claim has processed, with transparent statements every step of the way. We’ll also keep you updated on any changes to your benefits so you can feel confident, comfortable, and in control of both your care and your costs. And because timely support matters, we’re proud to offer most new clients an appointment within three business days  of receiving a request. When you’re ready, we’re ready to help.

Money isn’t just about numbers on a page. It’s about safety, choices, and freedom. When finances feel unstable, our bodies and minds interpret that as a threat — the same way we would if food or shelter were at risk. That’s because, in many ways, money is  access to food, housing, healthcare, and stability. For many people, financial stress creates an invisible weight that’s always present. Even when you’re not actively paying bills, you may notice your mind drifting back to worries: What if the car breaks down? How will I pay rent next month? Will I ever be able to get out of debt? This constant background noise can: Drain energy and focus at work or school. Make it harder to enjoy time with loved ones. Increase irritability or arguments at home. Trigger feelings of shame or failure. And unlike some other stressors, money stress often feels never-ending. It can be hard to take a break from — after all, every day brings new expenses. Why this connection is strong: Uncertainty:  Not knowing if you can meet future needs triggers anxiety. Comparison:  Social media and cultural pressures can make people feel “behind.” Shame:  Many were never taught financial skills, yet blame themselves for struggling. Trauma histories:  For some, past experiences of poverty or financial abuse resurface when money feels tight. Understanding this link is not about excusing financial challenges but about validating your experience: if you’re feeling anxious, down, or overwhelmed by money, it’s not “just in your head.” It’s your body and brain responding in very human ways. How Financial Stress Impacts Mental Health Financial stress doesn’t look the same for everyone. For some, it shows up as a racing mind. For others, it’s a heavy weight that makes it hard to move forward. Let’s break down some common ways it affects mental health: Anxiety and Worry Money worries often spark persistent “what if” thoughts. Even when things are okay in the moment, your brain may leap ahead: What if I can’t pay the electric bill next month? What if an emergency happens? Physically, this can feel like: Tight chest or rapid heartbeat when opening mail. Trouble focusing at work because of intrusive money thoughts. Feeling restless or on edge when thinking about debt. Depression and Hopelessness When financial stress drags on, it can lead to depressive symptoms: Exhaustion that makes managing money tasks feel impossible. Hopelessness (“I’ll never get out of this”). Avoidance (ignoring bills, unopened letters). Loss of interest in activities once enjoyed because of guilt about spending. This creates a painful cycle: the more depressed you feel, the harder it is to take steps to manage money, which in turn worsens financial strain. Relationship Strain Finances are one of the leading sources of conflict in couples. Disagreements over spending, saving, or debt can feel personal — like judgments about values or responsibility. In families, financial stress can strain parent-child relationships, especially if children sense the tension or feel guilty about their needs costing money. Physical Health Effects Chronic stress from financial strain can: Disrupt sleep. Increase headaches, stomach issues, or chronic pain. Raise blood pressure and increase risk for heart disease. Self-Esteem and Identity Money often gets tangled with self-worth. People may feel “less than” if they can’t keep up with peers or meet cultural expectations. This sense of failure can reinforce negative self-beliefs and contribute to depression. Maslow’s Hierarchy of Needs and Money Abraham Maslow’s hierarchy is a pyramid that shows how human needs build upon one another. At the base are physiological needs (food, water, rest), followed by safety (housing, health, stability), then belonging, esteem, and self-actualization at the top. Money weaves through nearly every level: Physiological Needs:  Money pays for groceries, rent, medications, utilities. Without enough income, people worry about whether their most basic needs will be met. Safety Needs:  Having steady income, savings, and affordable healthcare provides a sense of security. Without this, even minor financial bumps can feel catastrophic. Belonging:  Financial stress can lead to isolation — turning down social invitations, avoiding outings with friends, or feeling “different” because of financial strain. Esteem:  Being able to provide for oneself and one’s family can boost confidence. When money is tight, self-esteem may plummet, leading to shame. Self-Actualization:  Pursuing passions, education, travel, or creative work often requires financial resources. When money is unstable, it can feel impossible to dream beyond survival. Key takeaway:  If you’re struggling financially and finding it hard to focus on higher-level goals, you’re not failing — you’re responding to a real challenge to your foundation. Stabilizing Your Situation When money feels overwhelming, it’s tempting to either ignore it completely or try to fix everything at once. Neither approach usually works. Instead, think of stabilization as a first aid kit for your finances. Step 1: Cover the Basics Prioritize essentials in this order: Food and groceries. Utilities (electricity, water, heat). Housing (rent/mortgage). Transportation (gas, bus fare, car payment). Medication and healthcare. If you cannot meet these, consider: Dialing 211 for local emergency aid. Asking utility companies or landlords about hardship programs. Visiting food banks or applying for programs like SNAP. Local social service organizations and charities can help provide resources, support, and assistance. Do not hesitate to ask for help if you need it. Step 2: Tackle One Thing at a Time Instead of opening a pile of bills, start with one. Pay or call about the smallest one first to build momentum. Step 3: Communicate Proactively If you’re falling behind, reach out before things escalate. Many creditors will work with you if you explain your situation and ask about payment plans. Step 4: Build a Micro-Buffer If possible, save even $20–$50 as a cushion. It may not sound like much, but having a small emergency fund reduces stress and prevents small problems from snowballing. Remember:  Stabilization isn’t about fixing everything. It’s about stopping the bleeding so you can breathe again. Building Financial Confidence Slowly Once essentials are stable, you can begin building skills and confidence step by step. Think of this as learning to walk again after an injury — slow, steady progress matters more than speed. Start with Awareness Track your money for one week without judgment. Notice where it goes. Awareness is the foundation of change. Create a Gentle Budget A budget doesn’t need to be perfect or restrictive. Try: The 50/30/20 method  (50% needs, 30% wants, 20% savings/debt). Or simply list your top 5 essential expenses  and make sure those are covered first. Automate When Possible Set up autopay for recurring bills to reduce stress and avoid late fees. Even automating savings of $5 per paycheck helps. Address Debt Step by Step Choose one approach: Snowball method:  Pay smallest balance first for motivation. Avalanche method:  Pay highest interest first to save money. Pick whichever feels easier emotionally — both work. Reframe Mistakes Everyone makes financial missteps. Instead of “I’m terrible with money,” try: “That didn’t work out how I hoped. What’s one small adjustment I can try next time?” Celebrate Small Wins Paid off a small bill? That’s progress. Saved $20? That’s progress. Opened your mail even when anxious? That’s progress. Each step matters and builds confidence. Financial Literacy Resources 10 Compassionate Online Resources Consumer Financial Protection Bureau (CFPB)  – Plain-language guides on credit, debt, and money management. FDIC Money Smart  – Free interactive lessons on budgeting and saving. MyMoney.gov  – Tools to organize your finances by category (spend, save, earn, protect, borrow). Khan Academy Personal Finance  – Free video lessons that break things down simply. Consumer Action  – Multilingual guides and checklists for everyday money tasks. FINRA Investor Education  – Basics on saving, fees, and avoiding scams. 211.org  – Find local help with rent, food, and utilities. USA.gov Benefit Finder  – Check for programs you may qualify for. BenefitsCheckUp  – Especially helpful for older adults or those with health needs. CDC Stress & Financial Challenges page  – Tips for reducing stress while managing money. 10 Thoughtful Apps to Try Apps can make money management less overwhelming by automating reminders and simplifying choices. YNAB (You Need A Budget)  – Helps you plan every dollar with intention. Monarch Money  – Easy-to-use app for personal or family finances. Simplifi  – Tracks spending and upcoming bills to reduce surprises. Rocket Money  – Identifies and cancels unused subscriptions. Copilot  – Great visuals for tracking spending and goals. PocketGuard  – Shows you how much is safe to spend right now. Wally  – Lets you track spending manually if you like control. Tiller  – Automates budgeting into spreadsheets. Cleo  – Fun, chat-based money coach with a sense of humor. Zeta  – Designed for couples managing money together. 10 Books to Grow Financial Understanding The Psychology of Money  — Morgan Housel Your Money or Your Life  — Vicki Robin I Will Teach You to Be Rich  — Ramit Sethi Broke Millennial  — Erin Lowry The Simple Path to Wealth  — JL Collins The Index Card  — Helaine Olen & Harold Pollack The Bogleheads’ Guide to Investing  — Larimore, Lindauer, & LeBoeuf Get Good with Money  — Tiffany Aliche Mind Over Money  — Brad & Ted Klontz The Financial Anxiety Solution  — Lindsay Bryan-Podvin These books are approachable, non-judgmental, and practical. Many include exercises and examples that help you take small steps, which is especially important if you’re dealing with anxiety or depression.

Introduction Attention-Deficit/Hyperactivity Disorder (ADHD), and its often less-recognized counterpart, Attention-Deficit Disorder (ADD), are among the most frequently discussed neurodevelopmental conditions today. While commonly associated with children, ADHD impacts adolescents and adults as well. For many, it is a lifelong condition that shapes how they think, learn, work, and interact with others. At Wellness Solutions, LLC, we meet clients of all ages who are navigating the challenges and strengths that come with ADD/ADHD. Whether you’re a parent of a child recently diagnosed, a teen learning how to manage school responsibilities, or an adult recognizing long-overlooked symptoms in yourself, understanding ADHD is a crucial step toward empowerment and thriving. This comprehensive guide covers: What ADD and ADHD are Diagnostic criteria Symptoms across the lifespan Strengths and weaknesses 25 practical tips for children 25 practical tips for adolescents 25 practical tips for adults By the end, you’ll have not just knowledge, but also actionable tools you can begin using right away. What Are ADD and ADHD? The Basics ADHD  stands for Attention-Deficit/Hyperactivity Disorder . It is a brain-based condition characterized by persistent patterns of inattention, hyperactivity, and/or impulsivity that interfere with functioning or development. ADD  (Attention-Deficit Disorder) is an older term once used to describe individuals who primarily struggled with inattention without hyperactivity. Today, it falls under the umbrella of ADHD as the Predominantly Inattentive Presentation . The Three Presentations of ADHD According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, 5th Edition): Predominantly Inattentive Presentation (formerly called ADD) Difficulty focusing, organizing, or following through on tasks. More likely to appear quiet, daydreamy, or “spacey.” Often underdiagnosed, especially in girls and adults. Predominantly Hyperactive-Impulsive Presentation High activity level, restlessness, impulsivity. Difficulty sitting still or waiting turns. More common in younger children. Combined Presentation Features both inattentive and hyperactive/impulsive symptoms. Most frequently diagnosed presentation. Diagnostic Criteria For a diagnosis, symptoms must: Persist for at least 6 months . Be inconsistent with developmental level . Cause significant impairment  in at least two settings (e.g., home, school, work). Begin before age 12  (though often recognized later). Inattentive Symptoms (at least 6 required for children, 5 for adolescents/adults) Fails to give close attention to details. Has trouble sustaining attention in tasks. Appears not to listen. Struggles to follow instructions. Disorganized. Avoids tasks requiring sustained effort. Loses items frequently. Easily distracted. Forgetful in daily activities. Hyperactive-Impulsive Symptoms Fidgets, taps hands or feet. Leaves seat when expected to stay seated. Runs/climbs inappropriately. Unable to play quietly. “On the go” or “driven by a motor.” Talks excessively. Blurts out answers. Difficulty waiting turn. Interrupts/intrudes on others. Common Symptoms Across the Lifespan Children : Restlessness, trouble sitting still, academic underperformance, frequent redirection needed. Adolescents : Poor time management, risky behavior, emotional reactivity, struggles with independence. Adults : Chronic procrastination, disorganization, relationship difficulties, job instability, frequent feelings of being “overwhelmed.” Strengths and Weaknesses of ADD/ADHD Strengths Creativity and innovative thinking. High energy and enthusiasm. Hyperfocus (the ability to concentrate deeply on areas of interest). Resilience in the face of setbacks. Problem-solving from unique perspectives. Weaknesses/Challenges Distractibility and poor follow-through. Difficulty with structure and deadlines. Impulsivity in decision-making. Emotional sensitivity and mood swings. Strained academic or occupational performance. Top 25 Tips to Help Children with ADD/ADHD Create consistent daily routines. Use visual schedules (charts, pictures). Break tasks into small steps. Offer clear, simple instructions. Give frequent breaks for movement. Use positive reinforcement (praise, tokens, rewards). Incorporate physical activity into the day. Keep homework sessions short with breaks. Provide quiet, organized spaces for study. Use timers to keep tasks manageable. Establish consistent sleep routines. Encourage hobbies that match their energy (sports, art, music). Practice mindfulness or relaxation exercises. Use “first/then” phrasing (“First homework, then play”). Limit distractions (TV, devices during homework). Communicate regularly with teachers. Use organizational tools (binders, color coding). Encourage social skill-building through structured play. Focus on strengths, not just deficits. Provide choices to increase motivation. Practice patience and avoid criticism. Use humor to defuse tension. Role-play challenging scenarios. Collaborate with a counselor or therapist. Celebrate progress, not just results. Top 25 Tips to Help Adolescents with ADD/ADHD Teach time management with planners or apps. Encourage them to set realistic goals. Promote healthy sleep hygiene. Support independence with gradual responsibility. Encourage physical exercise for stress relief. Teach self-advocacy at school (request accommodations). Use technology reminders (alarms, apps). Break down large assignments into chunks. Encourage peer study groups. Reinforce accountability (checklists, accountability partners). Guide safe, structured social outlets. Address risky behaviors with open dialogue. Encourage self-care (nutrition, hydration, breaks). Teach emotional regulation skills. Model problem-solving and planning. Help them identify personal strengths. Practice executive functioning skills (planning, prioritizing). Use visual reminders for chores/assignments. Teach stress management strategies. Limit screen time before bed. Explore creative outlets (writing, music, art). Encourage positive self-talk. Support therapy or coaching if needed. Help them explore career/college interests early. Celebrate small wins to build confidence. Top 25 Tips to Help Adults with ADD/ADHD Use planners or digital apps daily. Set reminders for bills, appointments, and tasks. Break work projects into smaller deadlines. Practice prioritization: urgent vs. important. Develop consistent morning/evening routines. Limit multitasking—focus on one task at a time. Use noise-canceling headphones for focus. Keep workspaces decluttered. Schedule regular breaks. Use visual cues (sticky notes, calendars). Seek accommodations at work if needed. Automate recurring tasks (bill pay, subscriptions). Delegate when possible. Use accountability partners. Practice mindfulness or meditation. Exercise regularly to regulate mood/energy. Sleep consistently. Avoid overcommitting socially/professionally. Use timers to prevent hyperfocus “time loss.” Keep important items in consistent spots (keys, wallet). Learn assertive communication skills. Seek therapy or coaching for skill-building. Join ADHD support groups. Reframe ADHD as a difference, not a flaw. Celebrate progress and resilience. Conclusion ADD and ADHD are not simply about distraction or impulsivity—they are about a unique way of experiencing and engaging with the world. While challenges exist, so do profound strengths. With knowledge, structure, and supportive strategies, individuals with ADHD can thrive in school, work, relationships, and beyond. At Wellness Solutions, LLC, we are here to support children, teens, adults, and families as they navigate ADHD with compassion, evidence-based tools, and a strengths-focused perspective.

Practical Strategies to Avoid Negativity and the Dark Side of Online Spaces Introduction: The Double-Edged Sword of Social Media Social media has become part of daily life for billions of people around the globe. It connects families, fuels creativity, promotes businesses, and provides a space to share stories and ideas. For many of us, platforms like Instagram, TikTok, Facebook, X (formerly Twitter), and LinkedIn can be uplifting sources of community and belonging. But there’s another side—the darker side—that can quietly wear down mental health. Negative news cycles, comparison culture, online arguments, cyberbullying, political divisiveness, and endless scrolling can lead to anxiety, sadness, burnout, and even hopelessness. As a mental health telehealth practice, we see firsthand how social media impacts mood, self-esteem, and relationships. The good news? You don’t have to abandon these platforms entirely to protect your wellbeing. With intention, boundaries, and practical tools, you can create a healthier online experience that supports rather than harms your mental health. This guide will walk you through: Why social media can feel overwhelming and harmful How to recognize when it’s affecting your wellbeing Practical strategies to reduce exposure to negativity Ways to build healthier, more positive online habits Tools and resources for balance and self-care Why Social Media Affects Mental Health Social media isn’t inherently “bad,” but the way it’s designed can trigger unhelpful psychological patterns. Understanding the why  can help you approach it with more compassion and less guilt. 1. The Comparison Trap Humans naturally compare themselves to others. On social media, though, you’re not seeing reality—you’re seeing curated highlight reels. When people only show vacations, promotions, or perfect selfies, it can trick your brain into believing you’re “falling behind” in life. 2. Information Overload and Doomscrolling We weren’t built to process hundreds of news stories and opinions every day. Constant exposure to violence, disasters, political fights, or even just endless “bad news” triggers the stress response system, leaving you feeling helpless and fatigued. 3. Addictive Design Platforms use algorithms, notifications, and “infinite scroll” features to keep you engaged. Dopamine hits from likes or new content keep you hooked—even if you’re not enjoying the experience. 4. Cyberbullying and Negativity From passive-aggressive comments to full-blown online harassment, social media can expose you to unkindness or hostility that’s difficult to ignore. 5. Sleep and Focus Disruptions Scrolling late at night or checking notifications first thing in the morning disrupts sleep cycles and focus, both of which are critical for mental wellbeing. Signs Social Media Might Be Hurting Your Mental Health Not sure if social media is taking a toll? Here are some red flags: You feel anxious, irritable, or sad after scrolling. You compare your life to others and feel “less than.” You have trouble sleeping because you stay online late. You’re preoccupied with likes, comments, or follower counts. You feel overwhelmed by bad news or hopeless about the world. You spend more time online than on meaningful offline activities. If you notice several of these patterns, it may be time to set new boundaries. Practical Strategies to Protect Your Mental Health on Social Media Here are evidence-based, client-tested approaches you can begin today. 1. Curate Your Feed Intentionally Think of your feed as your “mental diet.” Just like food, the quality of what you consume matters. Unfollow or mute accounts  that consistently leave you feeling worse. Follow accounts that uplift you —educational, inspirational, or just plain fun. Use “mute” or “hide” features  to avoid people you can’t unfollow for personal reasons (like coworkers or relatives). Consider creating separate accounts (e.g., one for news, one for hobbies) to compartmentalize your online experience. 2. Set Clear Time Boundaries Time boundaries protect your brain from overload. App timers:  Use built-in tools like Screen Time (iPhone) or Digital Wellbeing (Android) to limit daily usage. Pomodoro technique:  Scroll for 20 minutes, then take a 5-minute break doing something offline. Tech-free zones:  Keep phones out of the bedroom or dining area. Sabbath-style breaks:  Choose one day a week to go completely social media free. 3. Be Conscious of News Exposure It’s important to stay informed, but not at the cost of your mental health. Choose one or two trusted news sources  instead of relying on social feeds. Schedule specific times to catch up on news  rather than checking constantly. Balance negative news with positive content (solutions-based journalism, uplifting stories, community updates). 4. Practice Mindful Scrolling Mindfulness isn’t just for meditation—it can reshape your online experience. Before opening an app, pause and set an intention  (“I’m going to check in with friends for 10 minutes”). Notice your body’s response  as you scroll. Do you tense up, frown, or feel anxious? That’s data. When you catch yourself doomscrolling, close the app and take 3 deep breaths . 5. Limit Notifications Constant buzzing keeps you in a reactive state. Turn off non-essential notifications. Set “Do Not Disturb” during work, meals, or rest. Batch-check messages instead of responding instantly. 6. Strengthen Real-Life Connections Social media should complement—not replace—real-world relationships. Call or text friends directly instead of only commenting online. Schedule face-to-face (or video) check-ins. Invest in hobbies, volunteering, or exercise—offline joys that balance digital life. 7. Use Social Media for Good Transform your feed into a tool for growth: Follow mental health advocates, therapists, and supportive communities. Join groups that align with your hobbies or passions. Use platforms for creativity (writing, photography, music) rather than just consumption. 8. Develop a “Digital Self-Care Plan” Create a personalized plan for online wellbeing: When  you’ll use social media (and when you won’t). What  kind of content you’ll prioritize. Who  you’ll interact with most. How  you’ll handle triggering or upsetting posts (e.g., mute, report, log off). 9. Check Your Self-Talk Notice how you talk to yourself after scrolling. Replace harmful thoughts with compassionate ones. Instead of: “Everyone else has their life together but me.” Try: “I’m only seeing a snapshot of their life, not the whole picture.” 10. Seek Professional Support if Needed If social media is worsening depression, anxiety, or self-esteem, therapy can help. In sessions, we explore triggers, build healthier coping strategies, and strengthen self-worth outside the digital space. Specific Tips for Parents and Teens Model healthy behavior:  Kids notice how you use your phone. Co-create rules:  Work with teens to set limits, not against them. Encourage offline identity:  Sports, art, and friendships matter more than likes. Discuss cyberbullying openly  and make sure kids know they can come to you without judgment. Building a Healthier Relationship with Social Media: Step-by-Step Here’s a practical roadmap to get started: Audit Your Feed  – Spend 15 minutes unfollowing accounts that drain you. Set Boundaries  – Pick one boundary this week (e.g., no phones in bed). Choose Alternatives  – Replace 15 minutes of scrolling with reading, journaling, or walking. Track Your Mood  – Notice how your mental state changes after making adjustments. Reassess Regularly  – Once a month, check in: Are you feeling better? What needs tweaking? Resources and Tools Apps:  Forest, Freedom, Moment, Stay Focused. Books:   Digital Minimalism  by Cal Newport, Ten Arguments for Deleting Your Social Media Accounts Right Now  by Jaron Lanier. Websites:  Center for Humane Technology, Mental Health America, National Alliance on Mental Illness (NAMI). Final Thoughts Social media can be both empowering and draining. The goal isn’t to abandon it, but to use it wisely—like any tool. By curating your feed, setting boundaries, practicing mindfulness, and prioritizing real-life connections, you can transform your online life into something that nourishes instead of depletes you. If you’re struggling, you don’t have to do it alone. Our telehealth counseling team is here to help you navigate challenges, strengthen self-care, and build resilience in a world that never stops scrolling.

In the aftermath of the recent and devastating floods in Texas, many families and communities are facing a heartbreaking reality. Lives have been lost, homes destroyed, and the landscape of everyday life has shifted in ways that feel both shocking and surreal. For those left behind, grief is not just a word—it's a lived experience that shows up in the quietest moments and the loudest cries. At Wellness Solutions, our hearts are with every individual, family, and community impacted by these floods. While no words can truly erase the pain of loss, we hope this post can offer some understanding, support, and direction through the complex experience of grief, especially as it appears in the wake of a natural disaster. What Is Grief? Grief is the deep sadness and emotional pain we feel when we lose something or someone important to us. That could be the death of a loved one, the destruction of a home, the loss of a pet, or even the disappearance of a familiar routine or way of life. In the case of a natural disaster like the floods in Texas, grief can come from many different kinds of loss happening all at once. Grief can make people feel like their world has changed completely—because it has. It's not just about being sad; it's about adjusting to a new reality that often feels uncertain and painful. 10 Important Facts About Grief (Explained Simply) Grief is different for everyone. No two people experience grief the same way. Some cry a lot, others stay silent. Some want to talk about their feelings, and some don’t. That’s okay. You can grieve more than just people. Losing a home, a school, a pet, or even a sense of safety can cause grief. Grief isn’t just about death—it’s about any kind of big loss. There’s no "right" way to grieve. People might say, "Be strong" or "Move on," but you get to grieve in your own time and your own way. Grief can show up in your body. You might feel tired all the time, have a headache, or feel sick to your stomach. That’s your body reacting to the sadness. Grief can affect your thinking. You might feel confused, forget things, or have trouble focusing. This is very normal. Grief can make you feel angry. You might feel mad at the world, at God, or at people who didn’t get hurt. That’s okay. Anger is part of grief. You might feel guilty. You may think, "Why did I survive when others didn’t?" or "Could I have done more?" These thoughts are painful, but they are also common. Grief comes in waves. Some days might feel okay, and then suddenly the sadness crashes over you. That’s part of how grief works. Talking helps. You don’t have to keep everything bottled up. Talking to someone you trust—a parent, teacher, counselor, or friend—can help you feel less alone. It won’t always hurt this much. Right now, the pain might feel impossible. But over time, the heavy feeling in your chest will slowly get lighter. Healing doesn’t mean forgetting—it means learning how to live with the loss. Understanding the Stages of Grief Many people go through what are called the "stages of grief." These were first described by a doctor named Elisabeth Kübler-Ross. Not everyone goes through all the stages, and they don’t always happen in the same order. You might go back and forth between stages, and that’s completely normal. Denial "This can’t be real. This didn’t happen." You may feel numb or like you’re in a dream. This is your mind’s way of protecting you from being overwhelmed. Anger "Why did this happen? It’s not fair!" You might feel angry at the weather, at people, at the world, or even at yourself. Anger gives you energy when you feel powerless. Bargaining "If I just do this one thing, maybe everything will go back to normal." Sometimes, we make deals in our heads, hoping to reverse the loss or make the pain stop. Depression "This hurts so much. I don’t know how I’ll get through this." This stage brings deep sadness. You might cry a lot, feel very tired, or stop enjoying things you used to like. Acceptance "This is real. It happened. Now what?" This doesn’t mean you’re "over it," but it means you’re starting to understand and live with the loss in a new way. You might also hear about additional stages like shock , guilt , or meaning-making , which are also important parts of the grief process. How Natural Disasters Make Grief More Complicated When grief comes after a natural disaster, it often feels more confusing and overwhelming. That’s because the loss happens suddenly and affects so many things at once. People may lose family members, homes, jobs, pets, schools, and the everyday routines that made life feel safe and predictable. In these moments, grief often gets mixed with trauma. Trauma is the emotional shock we feel after something really scary or upsetting happens. If you find yourself reliving the disaster in your mind, avoiding things that remind you of it, or feeling jumpy and afraid, these may be trauma responses, and they often come hand-in-hand with grief after disasters. What Helps When You're Grieving Be kind to yourself.  Don’t expect to "bounce back." Healing takes time. Talk about your feelings.  With someone you trust. You don’t have to do this alone. Let yourself feel what you feel.  Don’t push your feelings away. You’re not "too sensitive" or "being dramatic." Get back to small routines.  Eating meals, going for walks, or brushing your teeth can give you a small sense of normal again. Do something to honor what was lost.  Light a candle, draw a picture, write a letter, or say a prayer. These actions can help your heart heal. When to Get More Help Grief is normal, but sometimes it can become too much to carry on your own. It’s okay to ask for help. Here are some signs that it might be time to talk to a counselor or therapist: You feel hopeless most days. You’re having trouble sleeping or eating. You feel like you don’t want to be alive. You can’t stop thinking about the loss and it’s interfering with school, work, or daily life. You’re using alcohol, drugs, or other risky behaviors to cope. There is no shame in getting help. In fact, it’s one of the bravest things you can do. Resources for Mental Health and Grief Support If you or someone you know is grieving after the floods or another loss, here are some resources that can help: Disaster Distress Helpline  (1-800-985-5990 or text "TalkWithUs" to 66746) Free, confidential support for people affected by natural disasters. National Alliance for Children's Grief  (www.childrengrieve.org)Offers resources and support for grieving kids, teens, and families. The Dougy Center  (www.dougy.org)Specializes in grief support for children, teens, and young adults. NAMI Texas  (www.namitexas.org)Offers local mental health resources and support groups. Local Crisis Services In Texas, you can contact 988 (the Suicide & Crisis Lifeline) for support 24/7. School counselors and faith leaders  can often provide grief support or connect you with someone who can. A Gentle Word to Those Who Are Hurting To every person reading this who has been impacted by the Texas floods or any form of sudden loss: You are not alone. The pain you feel is real. Your story matters. And while healing doesn’t happen overnight, it does happen. Grief is a journey—sometimes slow, sometimes messy, sometimes full of unexpected beauty. Let yourself move through it in your own time, at your own pace, and know that support is here if and when you need it. We grieve with you. We stand with you. And when you are ready, we are here to help you heal. With heartfelt compassion, The Team at Wellness Solutions