Say More About That

In this episode of Say More About That, La Toya discusses the pattern of becoming “the strong friend” everyone relies on for support without reciprocity, distinguishing it from mutually beneficial relationships. She explains how this role accumulates over time through reliability and early conditioning, then becomes an expectation that others stop questioning. She outlines the costs—persistent exh...

Understanding and Combating Boundary Burnout In this episode of 'Say More About That,' host La Toya delves into the concept of boundary burnout—a form of emotional fatigue experienced after setting and maintaining boundaries. She explains that this exhaustion often arises from breaking old habits, managing both your emotions and those of others, and lacking recovery time. La Toya provides...

Unpacking the Emotional Weight of Self-Abandonment In this episode of 'Say More About That,' La Toya explores the emotional consequences of making choices that don't truly resonate with one's authentic self. She discusses the concept of core beliefs, particularly the belief of not being enough, and how it leads to self-abandonment in pursuit of external validation. The episode delv...

Navigating Social Anxiety and Embracing Vulnerability In this episode of 'Say More About That,' host La Toya delves into the sensitive topic of social anxiety, exploring the aftermath of feeling exposed when someone makes a casual yet impactful comment. She defines social anxiety using the DSM criteria, distinguishes it from shyness, and discusses the struggle between personal identity and...

Rediscovering Yourself: The Personal Journey of a Quiet Comeback this episode of 'Say More About That,' host La Toya delves into the true essence of a comeback—one that is personal, internal, and not for show. Unlike the performative 'bounce back' often seen on social media, this episode emphasizes healing, self-acceptance, and quiet strength. La Toya discusses the pressures to appear okay and the...

Letting Go of What Isn't Yours: Emotional Awareness and Boundaries In this episode, La Toya hosts an episode focusing on the emotional burdens people often carry that do not belong to them. She explains how high-functioning individuals, especially women, are often praised for managing chaos, which can lead to unnecessary emotional strain. La Toya introduces a three-step framework—awareness, ow...

The Power of Community: Embracing Support and Letting Go of Isolation In this episode of 'Say More About That,' host La Toya explores the deep-seated notion that high-functioning individuals must do everything alone. She delves into the harmful effects of emotional perfectionism and emphasizes the importance of seeking support from a community. La Toya suggests practical strategies for aud...

Balancing Burnout and Discipline: Insights for High Achieving Women In this episode of Say More About That, we delve into the challenging dynamics between burnout and discipline, particularly for high-achieving women and high-functioning black women. La Toya shares personal experiences of dealing with fatigue post-surgery and the internal conflict between feeling lazy and recognizing the need for...

Welcome to Say More About That —the podcast for high-functioning Black women learning to feel, heal, and set boundaries without guilt. I’m La Toya, a therapist turned creator, here to hold space for the deep stuff: emotional regulation, gym-life healing, and what it really takes to choose yourself in a world that keeps asking for more. New episodes drop every Monday. If you're ready to stop pe...

In this episode of Say More About That, host La Toya the Therapist guides listeners through a mid-year assessment. She encourages viewers to reflect on their progress, despite any setbacks, and provides practical strategies to realign with their goals, peace, and purpose. La Toya introduces three key practices: a Sunday self-audit for self-reflection, a boundary refresh to reassess personal limits...

In this episode of 'Say More About That,' host La Toya delivers a heartfelt message emphasizing the importance of honoring oneself rather than continually striving for perfection. She discusses the cultural pressures of constant self-improvement and rejects the idea of viewing oneself as a project to be fixed. La Toya emphasizes the importance of self-compassion, acknowledging progress alo...

In this episode of Say More About That, host La Toya, the Therapist, discusses the importance of protecting your peace and setting boundaries without feeling guilty. She challenges the common misconception that putting yourself first is selfish and emphasizes that boundaries are sacred and necessary for mental and emotional well-being. La Toya explains what it means to protect your peace, addresse...

In this episode, we discuss strategies for handling emotional triggers without reacting impulsively. Key techniques include validating your emotions, utilizing body movement and breath work, co-regulating with a calm individual, and later reflecting on your triggers. A highlight is the STOP skill, which involves stopping, taking a step back, observing the situation, and proceeding mindfully to ali...

The gift of intuitionIn this episode of Say More About That, host La Toya the therapist, delves into the significance of intuition and why it often gets ignored in favor of logic and external validation. She explains how intuition is a calm, internal knowing that guides us before logical reasoning kicks in. She emphasizes the importance of recognizing and trusting your own inner voice and provides...

Understanding and Overcoming Rejection with La Toya the Therapist. In this episode of 'Say More About That, La Toya dives deep into the topic of rejection, exploring its painful emotional impact and offering insights on how to cope and heal. She emphasizes that rejection is an experience rather than an identity, and she explains the biological basis of why rejection hurts. She provides strateg...

The Power of Acceptance: Transforming Pain into Growth In this episode of Say More About That, La Toya, a licensed therapist, dives into the transformative power of acceptance. She explains that acceptance is not about giving up or liking difficult situations, but acknowledging reality without resistance. La Toya elaborates on how acceptance can reduce suffering, help us respond thoughtfully inste...

The Power of the Pivot: Embracing Change and Personal Growth In this episode of 'Say More About That,' La Toya discusses the concept of pivoting and why it's crucial for personal growth and alignment with one's goals and values. She explains what a pivot is, why we resist it, and how to overcome fears associated with change. La Toya emphasizes that pivoting isn't about failure,...

In this episode of 'Say More About That,' La Toya, the therapist, discusses the profound impact of our narratives and how they shape our lives. She explains that these internal stories often originate from childhood experiences, societal messages, and trauma. La Toya highlights the importance of identifying and challenging negative narratives, sharing personal anecdotes about her own strug...

Embracing Imperfection and Letting Go of Unrealistic Expectations In this episode of Say More About That, La Toya delves into the importance of embracing imperfection and shedding unrealistic expectations. La Toya defines what expectations are, explains how they are formed, and examines the costs of striving for perfection. She offers practical advice on how to identify, challenge, and reframe unr...

In this episode of Say More About That, host La Toya the Therapist delves into the transformative power of gratitude. La Toya discusses the importance of consistently practicing gratitude to shift focus from what we lack to what we have, debunking common myths such as gratitude being 'toxic positivity' and requiring grand gestures. She offers practical tips like keeping a gratitude journal, expres...

In this episode of Say More About That, La Toya discusses prioritizing your mental health without feeling guilty. She explores the definition of mental health, the societal expectations leading to guilt, and why it's crucial to care for your mental well-being. La Toya provides practical strategies such as setting boundaries, scheduling self-care, and practicing morning mindfulness. She encoura...

In this episode of Say More About That, La Toya the Therapist delves into the significance of emotional intelligence in our daily lives and relationships. Addressing common misconceptions, she highlights the five key components defined by psychologist Daniel Goldman: self-awareness, self-regulation, motivation, empathy, and social skills. La Toya provides practical steps for building emotional int...

In this episode of 'Say More About That,' we explore the impact of major life transitions such as career shifts, big moves, and relationship changes. The host discusses why these transitions can be stressful and offers practical coping strategies that support mental health. Key points include understanding the stress caused by uncertainty and loss of routine, permitting oneself to feel, fo...

Quick and Effective Techniques to Manage Anxiety In this episode of Say More About That, host La Toya, a licensed therapist, discusses common experiences of anxiety and offers five practical strategies to manage it in daily life. The episode includes useful methods such as the 4-7-8 breathing technique, grounding techniques like the 3-2-1 method, positive self-talk, short movement breaks, and mini...

Staying True to Yourself: The Key to a Fulfilling Life In this episode, La Toya focuses on staying true to oneself amidst various external pressures from social media, family, and society. Emphasizing that the relationship with oneself is the most critical, the episode outlines the benefits of self-respect, authentic happiness, reduced stress, and strong relationships. Practical advice is given on...