Here's How To 'Pregame' Your Vagina For Sex
Although pregaming’s origin is connected to events that transpire before an actual athletic game, I started hearing the word, A LOT, once college students started saying that it’s the drinking that you do before, well, more drinking. And now that the word is on commercials ‘n stuff for all sorts of random reasons — yeah, when it comes to creating a ritual that will get yourself ready for sex, I think that “pregaming” is fitting in that manner too.
So, let’s do this. Since, when it comes to coitus, your vagina will be the MVP (see what I just did there?), here are 12 — well, technically 13 — things that you can do to pregame “her” for all of the action that is to come.
1. Eat Vitamin C-Rich Foods
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If you’ve ever wondered what can lead to infections like bacterial vaginosis (BV) and yeast infections, it’s what typically transpires when your vagina’s pH levels are off (check out “Sis, This Is How To Keep Your Vagina's pH Balanced”). Something that can keep your pH where it needs to be (so that there are more “good bacteria” in your vagina than bad) is to either take a vitamin C supplement or to consume foods that are high in the nutrient. Some of those include bell peppers, strawberries, tomatoes, white potatoes, cabbage, citrus fruits, and cantaloupe. Even eating these in the hours before you plan on having sex can help to ward off irritations that could lead to certain types of vaginal itching and discomfort later on.
2. Consume Some Kefir Yogurt
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Even though there’s a Harvard study that professes that probiotics do very little to maintain vaginal health (what in the world?), there is also plenty of other intel that says the complete opposite. For one thing, what many experts (including ones from the institution) can agree on is that probiotics do wonders for preserving your gut health — and since roughly 80 percent of your immune system is housed there, indirectly your vagina is gonna benefit right there alone. Not only that, but when your vagina doesn’t have as much Lactobacillus acidophilus (a type of probiotic that’s loaded with good bacteria that is in your mouth, gut, and vagina) as it should, things like having unprotected sex could result in a change in your discharge, a fishy smell or itchiness.
Something that contains more probiotics than “regular” yogurt is kefir which is a type of fermented milk drink. Since it also has plenty of protein along with a good amount of vitamin B12, calcium, and phosphorus, drinking some will always be a good move as far as your vaginal (sexual) health goes.
And while it’s kind of difficult to find some firm data for my final point, as someone who is a big fan of the Lifeway Kefir brand, I personally think that another bonus that comes with kefir is it makes your vaginal area smell more pleasant; some people I’ve recommended it to said that their partner claims that they taste better down below, after consuming it, too.
3. Drink Plenty of Infused Water
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If you haven’t been treating your system to some DIY-infused water, I’m telling you that you’re totally missing out. Not only does it make drinking “plain” water easier to do, but it can also help to control your appetite, regulate your blood sugar levels, detox your system, hydrate your body and improve your immunity as well. Know what else infused water can do? Provide your vagina with more natural lubrication as it helps to flush out bad bacteria that may be sitting up in there. So yeah, definitely indulge in some infused water prior to sex. Taste of Home has over 20 fruit-based recipes that you can try out here.
4. Work on an Exercise Ball
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When it comes to strengthening vaginal walls, who hasn’t heard about the importance of doing kegels? Uh-huh, but what do you know about swapping out your office chair for an exercise ball? Word on the street is if you sit on it for even 15-30 minutes a day, it will automatically cause the muscles of your pelvic floor to contract which could definitely pregame you for some better orgasms later on.
5. Be Panty-Less
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If you work from home, try and avoid putting on any underwear the day that you plan on gettin’ it in. The more that your vaginal region is able to “breathe,” the more that you decrease the chances of extra moisture, ultimately irritating and/or causing some sort of pH imbalance down there before you even get around to having sex.
6. Give Yourself a Perineal Massage
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As a doula, something that I oftentimes recommend pregnant women do (actually, it’s more like I suggest that their partner do it to them) is get an at-home perineal massage on a weekly basis once they enter into their third trimester. From a birthing standpoint, it helps to stretch their vaginal opening, which can ultimately decrease their chances of ripping or tearing during childbirth (or even needing an episiotomy, for that matter).
We all know how (most) babies are made, so guess what? If you have a partner who is… “bigger than average” (an average erect penis is 5.5”), another pregame hack would be to give yourself a version of this massage, basically for the same reason: to stretch out your vaginal skin. Propping your lower back up with a couple of pillows, put a non-irritating carrier oil like sweet almond, vitamin E, or hemp seed oil onto your index and middle fingers and then gently caress the rim of your vaginal opening for even five minutes the day before and day of sex can make intercourse way more comfortable.
Just make sure to go with something like a water-based lubricant (or even some 100 percent pure aloe vera gel) instead of oil if you’re going to use a condom the day of sex; oils tend to thin out rubbers, and that makes them far less effective.
7. Clean Your Clitoral Hood
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I once read a story that damn near horrified me. I’m not sure how long your pubic hair has to get in order for so much of it to be trapped in your clitoral hood that you have to basically circumcise it to get rid of it all (ain’t it wild how so many women “forget” that the skin on their clitoris is basically foreskin?). LAWD. It definitely served as the inspiration behind a piece that I penned for the platform a while back entitled, “7 Reasons You Should TOTALLY Be In Love With Your Clitoral Hood.”
Anyway, sometimes vaginas can get irritated during or after sex because there is hair, lint, or some dried-up discharge that’s caught up in the clitoral hood. This can be remedied by putting some olive oil on a Q-tip, slightly pulling the skin that’s covering your clitoris, and using the Q-tip to clean the area out. It’s a small hack that can make a really big difference. Trust me.
8. Condition Your Pubic Hair
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Fairly recently, I penned a piece for the platform entitled, “12 Men Told Me What They Love So Much About Vaginas” (check it out when you get a chance). Something that wasn’t expounded on (that I do get told fairly often whenever the topic of va-jay-jays comes up) is how much a lot of men enjoy pubic hair — more specifically, well-groomed pubic hair. As you’re keeping that in mind, do your partner a solid by also making sure to condition your pubic hair on the day that you plan on having sex. By applying some avocado, jojoba, or carrot seed oil (for example) right after you get out of the shower, those hairs will become so much softer — which will make oral sex more pleasant for the giver and, by default, the receiver too.
9. Replenish with a Yoni Gel
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If you’re someone who, no matter how many preventative measures you take to avoid it, still end up with a bit of an unpleasant scent during sex or some (minor) vaginal irritation afterward, you might want to try applying an all-natural type of vaginal gel. One that many people sing the praises of is Sugar Baby’s Sweet Kitty Yoni Gel. It contains rosewater, aloe vera, and tea tree oil — all of which are great at keeping your vulva skin healthy and smelling fresh.
10. Apply an Aphrodisiac Scent to Your Inner Thighs
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Did you know that people with a heightened sense of smell tend to have more intense orgasms, while those with a lower sense of smell typically have a lower sex drive? Something that you can do to increase your and your partner’s chances of experiencing the former instead of the latter is to put some perfume, cologne, or, my personal favorite, an aphrodisiac-themed essential oil (check out “8 Natural Aphrodisiac Scents, Where They Go & How To Make Them Last”) in between your thighs. If you’ve got a man who partakes of your “fruit” readily and willingly, he will love the experience all the more if his sense of smell is perked up with an enticing scent that’s been strategically placed on your inner thighs.
11. STOP Making Yourself Urinate Before Sex
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This one might throw you for a loop, and if so, I totally get it. Yet no, you ARE NOT supposed to urinate prior to having sex.
According to many medical professionals, you actually should wait until after having sex before going to the bathroom. The reason why is that the more urine that you have stored up in your vagina, the easier it will be for the acid in it to push out any bacteria that intercourse may have pushed up further into your vaginal region — the kind that could potentially lead to a nasty urinary tract infection (UTI).
I mean, if you’ve gotta go (before), you gotta go. All I’m saying is, if you’ve been making it a rule of thumb for your sex life, you’re ultimately doing yourself more harm than good. The more you know.
12. Have Your Own Condom Collection
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Recently, I was having a conversation with two guys in their 20s about how they would rather pull out and go through pregnancy scares from time to time than wear a condom. SMDH. And before you chalk them up to being the exception and not the rule, it can’t be said enough that, reportedly, only one-third of men and one-quarter of women use condoms. This isn’t only irritating but triggering to know, considering the fact that an estimated (and whopping) one million new STD diagnoses are handed out worldwide on a daily basis — and many of them are asymptomatic (the only time I got an STD, chlamydia was dormant in my system for almost two years; a bout of mono and strep throat “woke it up”…no joke!).
This is one of the many (MANY) reasons why only mentally and emotionally mature people should have sex because, being willing to intentionally put you and another person’s health at risk and/or experience an unwanted pregnancy, just because you want an “amplified sensation,” is not a good enough reason to forego rubbers. That’s why you shouldn’t rely on the guy to wrap it up; have your own condom stash on hand too.
Not just to prevent infections or pregnancy but to also keep your vaginal irritations down. If you happen to not be a fan of latex and would prefer to go with an alternative like polyurethane, polyisoprene, or even the female condom; Undercover Condoms is a site that has a wide variety of affordable prophylactics that will be mailed out to you quickly and discreetly, by the way…you’re welcome.
BONUS: Look Into Vaginal Plumping
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Finally, if you want to get more adventurous when it comes to sex, yet a part of what’s holding you back is not feeling as confident about how your vagina looks, first read “Did You Know That There Are 10 Different Kinds Of Vaginas? Yep” and then do some research on a process that’s known to some as vagina plumping and to others as labia puffing. Long story short, it’s a non-surgical procedure that consists of derma fillers being injected into your vaginal lips so that they appear fuller and more youthful-looking.
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There you have it, y’all — ways that your vagina can get prepared for one of the best activities that life has to offer. Have fun!
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Navigating Dating When Emotionally Unavailable & Detached: My Journey Back To Feeling
The last time I came with a dating story, I told you I got my little feelings hurt in 2021. I called myself trying to be out in these streets entertaining a man in a different area code, city, and state — only for homeboy to play in my damn face. So, I went and gave y’all "8 Rules To Casual Dating Every Woman Should Know This Summer." You’re welcome. Fast forward to 2024, and I am now coming to you from a more mature and intentional place. We’re not in summer yet, but I truly believe what blooms in spring, thrives in summer.
2023 was my year, and it was my turn. I had just completed an 8-month holistic detox. The glow-up was real and well-deserved. The way I have poured into myself is unmatched. Let me tell you, self-love is a love you have never known. After a five-year healing journey, I finally felt like myself again, and I was ready to play. My heart was open, my mind was clear, and my body hella transformed. I had told all my friends that I was ready to explore dating again, and at the height of summer, I did exactly just that.
This time I decided I wanted to take my time. I wanted to date the “right way” or the “healthy way.” You know, keep your options open, ask the right questions, believe actions and not words, observe patterns and pay attention to red, yellow, and green flags. I was never the dating app type of girl. I sincerely miss everything about human connection and dating from 2000 to 2012. Can we please bring all of that back into 2024? I prefer to feel a man’s energy and presence in real-time. Nonetheless, I still chose to dabble with a few dating apps. I was all the way outside and dating for practice.
Unfortunately, with today’s dating culture, social climate, and how some of these men move and/or behave, these dates were a dead end. Not one guy made it to my roster. What these men were was benched this season – not one of them could be my first-round select draft pick. It didn't seem like anyone I met was interested in a serious relationship. And it’s completely fine. Miss me with the ghosting, lack of effort, inconsistency, and poor communication. I continued to just do me because what is for me will not miss me.
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The universe must have heard me talking because I had specifically told my closest girlfriends that I wanted to meet someone who lived in the vicinity, no more than twenty minutes away, and no more long distance. And I did meet him (it’s crazy how I manifest exactly what I want). As we started to get to know each other, I liked his energy and effort. I liked the direction it seemed to be going to the point my girlfriends had to tell me not to run from him. Because every part of me wanted to run from something that seemed normal.
I liked what he was coming with until I became uncomfortable with my own feelings, and I didn’t know how to communicate them to him.
With that said, I knew if I truly wanted to experience the truest of loves, a reciprocal, requited love, and be in a healthy relationship this story had to come to a pause. What I didn’t know was that he was going to show me things I didn’t know I needed to work on. I didn’t know he inadvertently was going to help me continue to heal parts of me that were hidden.
As someone who has learned to self-heal, I am no longer the type that runs from herself. I am here for the growth.
The truth is I am emotionally detached from myself, and I am not actively dating at the moment. I am the one that has to work on herself. My reiki healer called it, too – she told me this year would not be a year for a relationship, but a year of continuous growth. And now I see why. After all the healing work I have done thus far – I am an unemotional mess. How?
At my big age of 39, I struggle to communicate my wants and needs.
I still struggle to communicate and process uncomfortable feelings. I would rather give myself anxiety, act nonchalantly, emotionally react, and choose non-communication when I am bothered with someone than address the issue (I will later explain why). I have been ignoring my feelings for so long it has become a habit, a defense mechanism, and more so a trauma response.
If you are someone like me who grew up in a household that didn’t discuss feelings, your emotional needs were unmet, and you don’t feel safe to share your feelings – emotional detachment is quite common.
Oftentimes, we always talk about men being emotionally unavailable, but what if it’s a woman who is emotionally unavailable or emotionally detached? How does she navigate herself, dating, or being in a relationship? As I navigate my emotions this season, let’s explore what it means to be emotionally detached, the signs of detachment, and how to reconnect with yourself emotionally.
Emotional Unavailability vs. Emotional Detachment
When we look at the terminology emotional unavailability and emotional detachment, one might argue that the two terms are interchangeable and have the same meaning. One could also argue that both terms mean that some people are not in tune with their emotions or lack the emotional capacity to be responsive to someone else’s emotions. Fair enough. However, there is a big difference. The definition of emotional unavailability is described as people who have difficulty with sharing their emotions and being receptive to the emotions of those around them.
According to Verywell Mind, signs of emotional unavailability can look like being distant or cold, lack of closeness, and emotional intimacy in relationships, inability to understand and relate to others’ feelings, defensiveness when asked to change or let others in, tendency to shut down or avoid topics that require emotional openness, or withdrawal from people or situations that provoke emotional reactions.
Whereas emotional detachment is defined as the inability to or willingness to connect with others on an emotional level. Furthermore, Psychology Today states emotional detachment can also mean that people do not engage with their feelings. Exhibit A – me. Emotional detachment has various causes – past neglect, childhood or adult trauma, PTSD, depression, personality disorder, bipolar disorder, substance abuse, or, in some cases, medication (i.e. antidepressants). It is important to note emotional detachment is a complex issue. For someone like me, it’s a coping mechanism.
It is easier for me to ignore uncomfortable feelings to protect myself from stress or getting hurt. Hence, my nonchalant demeanor. It is also true for some people it is a reaction to trauma, abuse, and unprocessed emotions. Exhibit B – me. As it is difficult for me to open up about my feelings at the moment. On the contrary – emotional detachment can be helpful in navigating some situations like listening to people’s opinions and gossip.
Unfortunately, emotional detachment is not a behavior that can be turned on and off at will. Please note that emotional detachment is NOT a mental health diagnosis but can be a symptom of a mental health condition such as an attachment disorder. And if you know anything about attachment theory, it is related to the relationship we develop in our childhood with our primary caregivers.
Signs You're Emotionally Detached
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According to Psychology Today and Verywell Mind, general signs of emotional detachment can look like difficulty showing empathy to others, sharing emotions, committing to a relationship, feeling numb, poor listening skills, lack of self-esteem, preferring to be alone, struggling to feel positive emotions, inability to identify emotions, lack of physical, verbal, or sexual contact and losing touch with people or maintaining connections.
In a romantic relationship, emotional detachment shows up as you or your partner not being available for connection, poor communication, or reduced affection.
For me, my experience with emotional detachment is collective. I am an empath to my core. I don’t have a problem relating to other’s feelings or circumstances. I don’t have commitment issues, nor do I have an issue connecting with others or maintaining those connections. I struggle with sharing emotions, at least the negative ones.
Due to the emotional abuse from my childhood and a toxic relationship, I learned sharing emotions just wasn't the safe thing to do. As a survivor of trauma, I learned to suppress feeling negative emotions in general as a form of protection.
How To Reconnect To Your Emotions When You're Emotionally Unavailable
Serious Kid Cudi GIF by Apple MusicGiphyExploring my emotional side in-depth started late last year simply by noticing my reaction to something that he did. I didn’t know how to properly communicate to him how I was feeling or what he did bothered me in the moment. So, I swallowed my feelings and said absolutely nothing. I intentionally chose to avoid the issue. I chose to rationalize the situation instead of acknowledging that my feelings at the time were valid. I chose to act like everything was all good because it was all good.
“It wasn’t that deep to begin with” is what I told myself. And this is where the problem lies.
The saying is true, “What happens in your childhood shows up in your adult relationships.” I came to realize that because I was not able to express my feelings as a child, I struggled to process them. I either hold back my feelings, take a long time to say how I feel, or don’t say anything at all. This is because I fear people will walk away from me like my mother did if I share what I truly feel. I fear my feelings won’t be validated, or they will be rejected.
With that said, I was completely unaware that I was emotionally detached from myself until recently. So, here we are with this article. It all started by reading Instagram’s @theholisticpsychologist, Dr. Nicole LePera’s newest book How to Be the Love You Seek: Break Cycles, Find Peace, and Heal Your Relationships, which was released on November 28, 2023. As I read through the first chapter, I became triggered.
How Dr. LePera describes her childhood with her parents and experiences with her romantic partners somewhat mirrored my experiences with my own parents and relationships. As Dr. LaPera stated in her book, I have no issue showing up for others or meeting their needs and wants. But when it comes to expressing my own needs and wants – I cannot or I don’t. This is mainly due to my hyper-independence.
At an early age, I learned to show up for myself because the people I trusted to show up for me failed. Given my home environment, I had internalized it is not safe to talk about feelings. I never knew my emotional responses and behavior were abnormal. But because I am willing to continue to do my inner work, I know that I can reconnect to my emotions, and undo four decades of repressed emotions.
If you are someone like me who struggles with emotional connection with yourself and others, here is how you go about it:
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1. Know Your Attachment Style
For me, the first step was to understand my attachment style. I asked my therapist if she could help me identify my attachment style to understand my triggers. She recommended The Attachment Theory Workbook by Annie Chen, LMFT. My therapist administered the associated online quiz – Attachment Quiz. If you haven’t figured out my attachment style yet by reading this article, I have an anxious attachment style.
This means I don’t do well with inconsistent behavior, especially from men (but I’m the type that holds men to standards too). People with an anxious attachment style have a need to feel close to their partner. It may come across as “clingy” or “needy.” However, this same need is often driven by fear of abandonment, mistrust, and low self-esteem. I would say knowing your attachment style is helpful because you can work towards having a secure attachment style (with practice) in your relationships – familial, business, work, platonic, or romantic.
2. Become Self-Aware
Most people who are not in the practice of self-care or self-healing are unaware of their triggers, patterns, and behaviors. We are so caught up in the daily minutiae of life that we forget to pay attention to the most important part of our days — ourselves. As Dr. LePera says, make it a conscious habit to pause throughout your day to check in with yourself. Ask yourself:
- How does my body feel?
- What am I doing right now?
- Am I present?
- Am I distracted and lost with other thoughts?
- What do I think or feel when I recall a specific experience with someone?
- What do I think or worry about?
- What would happen if I shared my authentic thoughts, perspective, feelings right now?”
This is what Dr. LePera refers to as exploring your embodied self or fulfilling your authentic needs in chapter two of her book. Consistent mindfulness and self-awareness are key to self-discovery and in any healing journey. Learning to focus on the present moment also includes paying attention to our emotional response to an event or how we think about emotions in general.
3. Practice Vulnerability
The idea of vulnerability is a tough one for me and so many other women for countless reasons. Whether it be toxic family, friendships, relationships, or trauma – trusting others with your thoughts and feelings is not easy. As much as I am open and transparent, I am not as vulnerable. And I believe there is so much power in the duality to be both. To trust someone, let alone a man with your authentic self is a delicate matter.
But it is emotional vulnerability that allows us humans to build authentic connections, create stronger relationships, and break down emotional walls. Emotional vulnerability is not something to be rushed – it takes time and practice from you and the people you choose to have in your life. Medical News Today suggests that we can learn to be vulnerable by opening up more to our closest friends, building our ability to become more trusting, and developing skills to regulate our emotions.
4. Seek Therapy
I have been in therapy for six years and counting. I would consider therapy one of my safe spaces. I am one of those individuals who recommend therapy to everyone as it has given me the tools and resources I need to navigate my life challenges. By choosing to get help, I was able to put my PTSD and depression in remission for four years now. I have also learned how to manage my anxiety.
I am fully aware that in this season of my life requires me to do the work to unlock new levels of self. And any time where I have consciously chosen growth – the universe or life has not failed me. I was able to heal my body, my heart, and my spirit. Now, it’s time to heal my inner child, this hurt little girl who lives in me.
I will say choosing a therapist is similar to dating; you might go through a few potentials until you find a therapist you connect with. Actually, one of my lifelong friends said to me the other day, “Your relationship with your therapist is one of the most important relationships in your life.” I needed her to say that, and I needed to hear it because it’s true. You are essentially trusting a licensed stranger to help you navigate your life on so many levels.
Be picky and ask the questions. Cut the cord at the first red flag given. Again, let me reiterate that emotional detachment is not a mental health diagnosis. It can be treated with the help of a therapist. Emotional detachment only becomes a problem when it starts to interfere with your daily life. Pay attention to changes in your daily behavior and make decisions to cope accordingly.
I am genuinely excited about reconnecting with my emotions. I want to feel all the feels – good, bad, and indifferent. I want to cry all the tears – especially the sad ones. I want to process and release negative emotions. I want to say how I feel in the moment with no fear.
If you are that girl who struggles with emotional connection or thinks you're emotionally detached, I hope that you become willing to face your inner child and show up for her. Don’t run – she has been waiting for you.
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