In this candid and heartfelt episode, I sat down with military‑veteran‑turned‑author J.M. Zamudio to unpack a powerful story of complex PTSD and the lifelong impact of growing up as an adult child of an alcoholic.
From her “dark night of the soul” in 2021 to the 2025 release of her debut novel, Memories of You, Jess describes how dialectical behavior therapy (DBT), mindfulness meditation, and radical self‑love helped her crawl “out of the grave by her fingernails.”
Listeners will hear practical insights on emotion regulation, distress‑tolerance skills, and harm‑reduction techniques with an honest look at how impostor syndrome can keep trauma survivors from seeking help.
If you’re searching for guidance on healing childhood trauma, overcoming depression, or finding the right therapist, this conversation offers a roadmap packed with lived experience and evidence‑based tools. The episode also explores the ripple effects of recovery: rebuilding intimate relationships, transforming pain into creative fuel, and learning to accept compassion from others.
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Website: https://jmzamudio.my.canva.site/
Goodreads: goodreads.com/jmzamudioauthor
Facebook: https://www.facebook.com/j.m.zamudio.author/
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Tiktok: JMZamudioAuthor (@j.m.zamudio.author) | TikTok
My Amazon Page: Memories of You - Kindle edition by Zamudio, J.M.. Romance Kindle eBooks @ Amazon.com.
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In this exploration of family estrangement, we examine how ongoing conflict, betrayal, or long-standing dysfunction can drive us to seek minimal, low, or even no contact with relatives. Acknowledging the intense emotional weight of this decision—such as guilt, grief, or unexpected relief—this discussion invites listeners to reflect on the hurt they’ve experienced and the changes they can initiate. From those who feel compelled to guard their boundaries for mental and emotional safety to loved ones confused by a family member’s distancing, this episode aims to spark curiosity, self-awareness, and a more compassionate understanding of why people choose space over continued harm.
You’ll hear insights on how estrangement often unfolds gradually, fueled by unresolved traumas, repeated boundary violations, or deeply rooted patterns of abuse. The conversation emphasizes that stepping away doesn’t always mark a permanent end; rather, it can create room for essential growth and healing on all sides.
With gentle reminders of the importance of self-care, professional support, and the right to protect your well-being, these reflections guide you through navigating the delicate balance between longing for connection and knowing when enough is enough.
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In this candid love letter, listeners are invited to embrace the messy, uncertain sides of life without shame or apology. There’s no neat script or single “right” way to cope with challenges—only the encouragement to accept where you are, however imperfect it may look.
By touching on topics like self-doubt, emotional overwhelm, and the pressure to maintain a polished exterior, this episode underscores the reality that everyone deserves the space to slow down, break down, or simply pause and breathe without needing to present a flawless image.
You’ll hear a raw and heartfelt reminder that it’s normal for wellness to ebb and flow and that sometimes the best we can do is show ourselves compassion—whether that means retreating into a good book or being honest about feeling fragile. Let’s trust our pace, presence, and process.
If you’ve been craving reassurance that you don’t need to have it all figured out to keep moving forward, this episode might just be the boost of empathy and genuine understanding you need.
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In this deeply reflective episode, I sit down with my friend, colleague, and creative collaborator, Lauren Summers, host of the It’s Only Up From Here podcast, to explore the power of honoring our younger selves and tapping into our calling and natural gifts—even when the road feels uncertain. We explore how staying connected to our early hopes, dreams, and imagination can guide us through adult challenges like career changes, loneliness, and self-doubt. And how journaling, poetry, and honest conversation can become crucial tools for nurturing emotional well-being, especially when fear or outside pressures threaten to derail the creative journey. Throughout the discussion, you’ll hear inspiring insights on embracing life’s twists and turns without losing sight of what truly lights you up. From navigating big moves in the midst of turmoil to questioning societal markers of “success,” this episode brings home the reality that growth and healing are lifelong processes. Whether you need a reminder to trust your instincts, rekindle your passion for writing or art, or simply practice gentler self-talk, this candid conversation offers real-world tips and heartfelt encouragement to keep going, keep creating, and keep believing in the person you were meant to become.
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Spotify https://open.spotify.com/show/3DPl1Dm7rrnfpiD7OX4q3H?si=ca35e5c3950e4318
Apple https://podcasts.apple.com/us/podcast/its-only-up-from-here/id1749144661
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In this deeply personal conversation, we explore what happens when those closest to us become our earliest bullies—using intimidation, humiliation, or gaslighting to undermine our self-worth. We clarify the difference between typical family conflict and true bullying. We explore how this pattern of making ourselves small can persist in adulthood and manifest as low self-esteem, codependency, or an inability to set healthy boundaries. By highlighting some of the normalized, harmful dynamics in our family system, this episode encourages listeners to reclaim their voice and question inherited roles. Whether you’ve endured ongoing criticism or felt pressured to shrink yourself for familial approval, this discussion offers understanding and tools for meaningful healing. Learn how to identify emotional triggers, examine the stories you were taught to believe, and replace internalized shame with self-compassion. With honest insights on navigating estrangement, setting limits, and rebuilding self-trust, this episode empowers you to confront painful family legacies and chart a more authentic path forward.
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Have you ever felt stuck in a rut or lingered at the crossroads while yearning for a different life? Being stuck in an in-between space can stir up unexpected emotions, from confusion and self-doubt to envy and paralyzing fear. In this episode, we explore the complexity of wanting change but not knowing where to begin. We discuss identifying external versus internal barriers, rewriting limiting beliefs, and acknowledging the very real pressure of feeling under-resourced or unsupported.
We discuss how small, consistent actions often outperform fleeting bursts of motivation and why embracing incremental progress can help us overcome the traps of perfectionism and self-sabotage. Whether you’re wrestling with fear of failure, fear of success, or simply need permission to evolve at your own pace, this episode offers a grounded, hopeful perspective. Listen in as we sit with uncertainty, recognize our resilience, and ultimately move closer to the lives we envision.
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What is a “legacy of dysfunction,” and how can a family history of dysregulation, chaos, and self-sabotaging behavior create lasting blueprints for adulthood? In this episode, we will explore the hidden scripts we unconsciously follow—whether it’s people-pleasing, conflict avoidance, or self-sabotaging financial habits—and learn why self-exploration and curiosity are the first steps toward breaking generational cycles. The conversation explores practical, low-barrier approaches to building healthier patterns, such as the HALT (Hungry, Angry, Lonely, Tired) acronym, setting mindful boundaries, and seeking professional or peer support without shame.
Shining a light on normalized but potentially harmful family patterns, this discussion is an invitation to move beyond survival mode and into genuine emotional freedom. Topics like emotional blackouts, hypervigilance, and distorted self-perception are addressed with compassion and concrete tools. Whether you’ve struggled with enmeshed relationships or simply want to cultivate self-care practices, this episode offers hopeful strategies for honoring your own needs, creating healthier relationships, and evolving beyond the dysfunctional scripts of the past.
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Website https://www.lovelettersandmixtapes.com/
In this episode, we explore the often-overlooked concept of anticipatory grief—that wave of emotion experienced when we sense a loss before it actually happens. Building on the previous discussion of toxic positivity, we unpack the confusion and shame that can surface when we feel dread about a likely life change—be it a health crisis, the end of a relationship, or a loved one’s impending transition.
We explore how anticipatory grief can fuel anxiety, stifle communication, and compound other unresolved losses. By naming these hidden emotions, we open up space for acceptance, self-compassion, and the opportunity to break free from limiting beliefs around how “positive” we must always be.
This episode normalizes the conflicting thoughts and feelings that arise in those liminal spaces between “now” and “what’s next,” reminding us that self-awareness and self-care are vital tools for processing grief in all its forms. Tune in to find hope, healing, and a renewed sense of empathy for both yourself and those around you.
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Website https://www.lovelettersandmixtapes.com/
In this episode, we are going to have a heartfelt conversation about toxic positivity—how it’s different from healthy optimism and how it can inadvertently shut down the very people we want to support. We’ll explore the harm caused by well-meaning platitudes that dismiss or minimize real pain. You’ll hear honest reflections on how insisting that someone “look on the bright side” or focus on “gratitude” can deepen their isolation, making them feel unseen and unheard. None of us are immune: sometimes, we’ve been on the receiving end of toxic positivity, and sometimes, we’ve dished it out simply because we didn’t know what else to say.
But this conversation doesn’t stop at pointing out the problem—it offers a roadmap toward deeper compassion, connection, and genuine emotional presence. We’ll find practical ways to sit with discomfort instead of rushing to fix or gloss over it and how to gently speak up when someone’s overly positive approach feels hurtful. True acceptance allows us to hold space for all parts of ourselves and others—whether we’re feeling strong, scared, angry, or anything in between. By the end of the episode, my hope is that you’ll feel encouraged to explore your own habits, communicate your needs more openly, and cultivate healthier, more authentic relationships.
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Let's explore the pressures of “new year, new me,” the illusion of control, and how life rarely follows our carefully laid plans while making room for compassion—both toward ourselves and others—when setbacks and unexpected detours arise. Throughout this episode, we'll question the stories we tell ourselves about “deserving” or “earning” hardship, and find the hidden gifts in uncertainty. Let's move through life’s inevitable twists and turns with more kindness, curiosity, and acceptance.
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Website https://www.lovelettersandmixtapes.com/
Discover the transformative power of the age-old adage "Keep what you have by giving it away.” In this episode, we explore how this simple yet profound concept can shift our perspective on self, relationships, limitations, deprivation, boundaries, motives, and life's challenges. Through candid anecdotes and reflections, we identify opportunities to apply this principle in everyday situations, from navigating workplace dynamics to facing fears of scarcity and loss. With thought-provoking insights and practical guidance, this episode prompts introspection, encouraging listeners to examine their motives, challenge ingrained beliefs, and cultivate a mindset of abundance and interconnectedness. Tune in to discover how the act of giving can lead to profound personal growth and meaningful connections in both expected and unexpected ways.
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“If the only tool you have in your emotional toolkit is a hammer, then everything in your life will look like a nail.”
Explore the depths of emotional sobriety and learn practical tools to navigate life's challenges and opportunities with serenity, empathy, and resilience. From professional endeavors to personal relationships, discover how emotional sobriety can transform our approach to conflict, self-awareness, and compassion. Tune in for actionable insights and real-life examples on this liberating journey toward emotional sobriety.
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This week, I spoke with Dylan Hundley, an artist, mother, punk, and lover. Dylan is the lead singer of the New York post-punk/new wave band Lulu Lewis. We discuss mental health, including addiction, PTSD, and panic disorder, the importance of creating spaces where people feel seen, heard, and valued, the transformative power of extending a compassionate hand to others (and ourselves), and the liberating (and sometimes profoundly challenging) experience of letting go, whether that is a relationship, a job, or even a version of ourselves that no longer fits. Dylan shares about the impact of trauma, the healing work that brings us back to life, and the surprising opportunity to meet new and unexpected versions of ourselves. P.S. Her love letter made me cry
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https://www.instagram.com/lululewisdylan/
https://www.instagram.com/lululewismusic/
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Is wellness an extra treat we allow ourselves when we think we deserve it, or is it sustainable, transformative, and nourishing? Does our healing journey have to be aesthetic and social media-friendly to be impactful? I spoke with Sabrina Rollo of @VigorAndSage (https://www.instagram.com/vigorandsage) about how so many of the lessons we learn through holistic practices have clear applications in our everyday lives, including boundaries, mindfulness, and creating sustainable practices and supportive communities that align with the reality of our lives. We explore the beauty and challenges associated with witnessing real-life trauma and transformations and the complex (and often misunderstood) nature of healing. Very rarely is it a one-time event. Can we show up for ourselves and others with empathy and understanding when we are hit with yet another wave of shame and grief? Learn more about Sabrina at https://www.vigorandsage.com/.
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I decided to share more about my recent journey of navigating life on life’s terms, including medical emergencies, relationships, fears, and judgments, while contemplating the power of showing up with willingness and compassion. Let’s explore our struggles with societal expectations of how and when we choose to do this, the healing power of surrender, and the transformative experience of challenging our habitual judgments. We’ll unpack the mental chatter that prevents us from setting down our emotional weapons and embracing vulnerability, curiosity, and generosity in daily interactions, highlighting that growth happens when we show up authentically and extend understanding to ourselves and others, even in the face of uncertainty. This episode is an invitation to reflect on how assumptions shape our perceptions and the potential for positive change when we choose empathy and connection over judgment.
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Is it possible to find self-acceptance and wholeness in relationships, workplaces, and locations where we don’t belong? The relationship is ending, we need to find a new job, and we should have started packing our things and looking for a new home weeks ago. Instead of tenderly connecting with our wholeness, our flaws, or the parts of ourselves we’re insecure about, we lean into perfectionism. We attempt to control outcomes and not let anyone see that our outsides don’t match our insides. We’ve all had moments where we felt out of place and encountered self-doubt and fear, and burned ourselves out in the pursuit of perfection. Every one of us has gone to extreme lengths to fit into certain areas of our lives, to connect with people or groups where, in order to stay, we had to wear a mask, and it was incredibly heavy. In this episode, we explore how uncomfortable, self-denying, and self-defeating it is to force something to work when it is clearly not working. Instead of shaming ourselves for not fitting in, we offer a tender invitation and acknowledgment that maybe the mess of our very human experience, the parts of ourselves we’d rather hide, are exactly what the world needs. Let’s rediscover the inherent worthiness of simply being our authentic selves.
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I am so excited to introduce all of you to Wendi Eckstein, my long-time friend and teacher. We sat down for a beautiful discussion about Reiki, energy work, boundaries, energetic hygiene, and the importance of honoring and cultivating our intuition. We explore what it means to be a deeply sensitive person while living a spiritual life in this human world and how it can be humble, powerful, and completely counterintuitive to the idea of spirituality that we are constantly sold. We talk about what it means to be a care conduit vs. a caretaker, showing up with both boundaries and unconditional love and how we can nurture ourselves while also showing up for others. Wendi also shares a vulnerable love letter to her younger self that we probably all need to hear. To contact Wendi: hellowendieckstein@gmail.com
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Let’s explore the phrase, "I am less than the actions I take," and reflect on the profound implications of aligning thoughts with actions. Originating from a talk by Earl Hightower, the phrase serves as a powerful catalyst for introspection, urging listeners to release themselves from the stories all have running on a loop in our minds about who we are and who we could be “if only…” We explore the nuances of self-perception, the inconsistency between intentions and behaviors, and the importance of discernment. Whether this applies to our family of origin or intimate partnerships or occurs in the workplace, we can find ways to navigate the complexity of conflicts and resolutions, emphasizing the freedom that comes from evaluating one's actions first. Ultimately, the episode challenges listeners to assess the authenticity of their principles by examining whether they stand up in uncomfortable moments, inspiring a journey toward consistent alignment of thoughts and actions for personal growth and positive change. CONNECT WITH LOVE LETTERS AND MIXTAPES Instagram https://www.instagram.com/lovelettersandmixtapes/ TikTok https://www.tiktok.com/@lovelettersandmixtapes?lang=en Twitter https://twitter.com/lovelettersnmix Website https://www.lovelettersandmixtapes.com/
Today, we're exploring the physical, mental, and financial impact of work trauma. Toxic and abusive work environments can be so commonplace in our culture that we feel pressure to accept the unacceptable. They begin to chip away at our self-esteem, negatively impact our health, and drastically increase both social isolation and our fears of deprivation. So, what can we do when we start noticing the red flags? Do we automatically talk ourselves out of gut feelings, second-guessing our instincts? Do we make lifestyle adjustments to accommodate our new traumatic reality, thinking it's just a phase? For so many of us, work trauma brings us to a breaking point. From the “Sunday scaries” to suicidal ideation, It’s a silent struggle that many face but few talk about openly. I spoke with Christine Barron of Work Trauma is Real and The Glass Ceilings Podcast about tools for navigating toxic work environments and building ourselves back up in the aftermath.
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