Why do we all assume what we don’t know just because someone sounds a certain way, looks a certain way or acts in a way that we think we know better? Isn’t annoying when people ask you the same question anywhere you go?

I can’t answer it anymore. I am tired of trying to satisfy people’s curiosity because they think that by knowing the answer they can understand who I am. They’ll think that by just knowing my birth place alone, it will answer a million questions about me. Guess what? you still don’t know anything about me.

Assumptions hurt you, hurt me and it doesn’t get us anywhere. How about talking to me first? Listen more than you ask. It’s what I do.

Listening allows you to truly be in the moment with the person. It helps to understand their point of view, their way of life. Listening can allows us to empathize with them and to reflect on what we heard. Listening is the greatest way to actually get to know someone without asking much.

Yes, you need questions so they person can talk and you can listen. You’ll be surprise how it doesn’t really take that many questions to get someone to talk. Most people do love to talk about themselves. Most people will share about them through their narratives. They’ll show you their personalities, their fears, their dreams and their passions through that narrative. They may start with small talk, and still you have a window of opportunities to see inside. What they say is not as important as how they say it and that’s why listening attentively is important.

So stop assuming and listen more.



Worrying about others isn’t necessarily something we can avoid. Sometimes is the only thing we can do for them. We worry about their health, their safety, their wellbeing. When you love someone it comes with the territory. Parents will never stop worrying about their children. Children will not stop worrying about their elder parents. Husbands and wives worry about their significant others. It is life.

Sometimes the person we love is in deep trouble. Sometimes they’re deaf to advise, blind to errors and blocked to reasoning.  If that person does not want to help themselves, there’s nothing you can truly do until they’re ready for that change. One can only support, encourage, guide and assist as much as the other person allows us to do.

Rescuing someone from their failures or preventing them from falling is not our job. This is hard to hear, hard to do for most. When I tell a parent you cannot walk in their shoes, they tell  me that they can try. They just want to protect their children, can they?

We can help them get up after the fall, but they are the ones walking the path.

Trust your instincts that you did everything you could to teach them the lesson they’ll need to implement in life. Trust that somewhere in there, they still hear your words of comfort and advice. Trust that they will make good decisions in time. Trust that everything you taught them has not been lost and they eventually will follow the right path. Trust yourself that you will be okay.  You can’t fall apart along with them.

What to do in the meantime? you asked. Well, it isn’t simple but it isn’t impossible either. You live.

Yes! that’s what you can do: Live your life with as much enjoyment and passion as you can. Breathe the air, appreciate the flowers. Sing a song and dance on barefoot. Travel, eat, run, call a friend, make a friend, find a hobby, discover a new interest but Live! Because when they need you, you will be there. Healthy, sane, ready and willing to help.

Here I am again

It has been a while since my last post. I could attributed to a myriad of things. I have been busy. I forgot. I couldn’t get to it. I was travelling. I was stressing out. I was working. I was doing something else other than writing. The truth is that I haven’t had anything I wanted to write about. Sometimes an idea comes to me and I have all these thoughts that I want to share. But do I want to write about it? Not all the time. However, I figured a new year brings new goals and new intentions.  So here I am again.

A lot has happened since the elections. And the country has seen a lot since then. I don’t really want to talk politics honestly but now days it seems hard not to. The 2018 year has proven to be (so far) very emotional for so many. Tragic is not enough to describe it.  I guess the problem is that most don’t agree on the basics. Most don’t want to even listen to the other side. And because most don’t have the intention of getting along, the situation may not really change. I do hope there will be no more violent acts at schools, Churches or anywhere innocent people can be harmed. I do wish there will be new laws that can ensure our safety. I will continue to advocate for what I believe will help most be safe and healthy.

On the other hand, 2018 has also been a good opportunity to redirect my focus to trying to help my clients with a different perspective. I am trying to be more of a listener than a behaviorist therapist. I noticed I tend to use too much cognitive behavioral therapy in my approach. I try hard to get my clients all the tools that I believe will help them with their anxiety and depression symptoms. I try to let them understand that they have the tools in their hands and if they only worked on changing those cognitive distortions that control them. I try to explain that only they can do it. That they have the power to eliminate the negative thoughts, they can stop obsessing about their ex, or that they can stop talking about their terrible boss, or that they can stop feeling hopeless about their ungrateful children, or that… or this…… oh yes, the list can go on forever.

Truth is they have to come to that conclusion on their own. CBT will help them in the long run but they need to start somewhere. And that somewhere is usually sharing their story. Telling someone everything they always wanted to share and couldn’t. Everyone needs that opportunity. That’s how they get to process all the good and bad things in their lives. Then they’ll be ready for the tools. Not anytime sooner but when they’re ready. Remember the most important basic quality of a good therapist? What is the good Generalist Social Worker number one motto?: “start where the client is”.

Yes. Always start where the client is using a client-centered approach.  I remember, I just was distracted for a minute.

Yes, being where the client is means I have to truly listen. I must avoid judgments, I must listen carefully to recognize and understand what the client is feeling.  To discern what the client is thinking and not to step either too far away, or move too quickly ahead to where I think the client needs to be.  All the CBT in the world won’t help anyone if they’re not able to share their history. They need to process their thoughts and feelings even if they do not make a lot of sense at first. They need to share and share whatever is on their minds for a bit…. and guess what? That’s exactly what I am doing right now, right here. Sharing a little bit.

So yes, here I am again. Thank you.





So I’ve taken more time off than thought I would from my blog and  the promise (to myself) that I would write consistently no matter what. Maybe the lack of motivation was due to the myriad of political nonsense we have to endure every night on the news, maybe the lack of topics to address through this blog was associated with being saturated with so many people’s opinions on social media and not wanting to be another one who thinks she is right. Tired of repeating what I have said out loud..ntot wanting to put those words online… Whatever the reason for my poor enthusiasm, I am back, sort of…

I have been focusing my energies onto other causes and avoiding discussing politics with friends (worse thing you could ever do) or co-workers (do you want a new enemy at work?) but somehow during election year it is very difficult to truly avoid addressing this topic. I do feel I have to comment even so briefly so you might not fall asleep, because it is an important election and because I am a voting citizen too.  Basically what I want to say is pleaseee people get a grip ! Do not follow just to follow.

Think about your choices and think hard about the consequences of those choices. Just because someone says what they think without any filter or regards for others, you need to pay attention to their volatile and impulsive attitude. You need to think what will their extreme self-confidence do to a nation like ours. Do not forget previous leader with such demeanor. remember Hugo Chavez and what he did to Venezuela? Self-assurance, arrogance and poor political experience does not guarantee a good president. All these wonderful traits can actually do great harm with foreign policy and international economic affairs. This type of person can and will offend world leaders, nations, individuals of diverse races and religious beliefs. This type of person can take us into more wars and international problems we could face. Think about that!

Yes, I know some of you say do we have better options? The options may be limited but we have the opportunity to ensure that it doesn’t get worse. We need a leader who can understand diplomacy, who can make decisions with long preparation, think things through, rely on other’s feedback and counsel when necessary. Being auto sufficient in this position is not desired. We need someone who will not change their mind later saying they were only suggestions. That’s weak. Yes, I got suggestions too. Everyone does. But do not say this is your plan of action, get everyone excited or angry and then oops it is just a suggestion.

We all know this person’s suggestions are absurd and not feasible. Also we know these suggestions will only cause harm and more hate towards the United States. We need someone who can unified the nation with common goals, who will continue to support health care for everyone, with access to services and to education. We need someone who can support women’s autonomy and not punish women for their reproductive decisions. Someone who will not make fun of another’s physical disability. Someone who will listen and respect other’s opinions. We need someone who will ensure billionaires are taxed and both working class and middle class citizens are given an opportunity to thrive.

Yes, it is a difficult election year…so many decisions…so few choices…but there are choices. Think about them…carefully.




New year, new promises


A new year is here, you make new promises, new resolutions and new intents to make your lives better but after a few weeks of 2016 you would go back to the usual routine and most of you will forget all those promises made. It’s normal, it happens to all of us, I done it dozens of time. But here’s the deal: Having a resolution, a goal for the New Year is very healthy; it makes us feel more enthusiastic about getting older and the prospects of a new tomorrow. Otherwise people get nostalgic for the past, the better part of their past and things that may have not gone so well.

Yes, you’re older, a little fatter, a little grayer, and perhaps you did not achieve everything you would have like. But guess what? It’s never too late, really…so knowing you have another whole year to do it is encouraging. It gets your engines going full speed to look forward to new experiences and new adventures. The only thing is to keep one motivated, how do you accomplish it? One good way to keep track of your steps to get to your final goals is to document it. Yes, call it a diary or a journal, or even an agenda / calendar where you write your daily mini-goals for the week. The mini-goals are the smaller steps you can take to accomplish your final objective. The steps that you have to take to get you there are more important that the ultimate goal (losing weight for instance).

Keeping track of what you want is a good way not to forget what you decided in December and also will help to keep you motivated. Journal entry: Monday January 4th – go to the gym for instance. Checked !  that little check mart at the end of the day will feel great, the more check marks the better you will feel. Yes, go ahead and write your thoughts/feelings if you want, after all it is your journal. Next day the same thing and keep going, before you know it you get there. Want another job? January 4th, go online, post update and post resume. Look and apply to 10 jobs. Checked! January 5th, go online and apply to 10 more jobs, checked! Before you realize you have done much more than expected, you will get the interviews and then a new job for 2016.

Anyways you get the idea.  Writing your goals, keeping track of them, it helps to make your resolutions much more tangible, they become more real and it gets you to do something about it every single day. So if you want to keep your new year’s promises, make yourself have a purpose to get there. Make a plan, keep track of it and do not surrender, even when you may skip a day from your to-do lists, or you may forget to write in your agenda, forgive yourself and do it the next day, you will see that having a small break doesn’t mean you have to give up for the entire year otherwise you’ll be making the same resolutions for 2017.

The grass is greener…



I had a wonderful winter vacation in the city that never sleeps: New York City. Yes, people everywhere in a hurry to get somewhere. Nobody sees you, nobody talks to you but there are more opportunities to interact with others: at the store, at the subway, the park, with the taxi driver, the doorman, anyone. And everyone walks firmly and hurriedly. Everyone appears to have no time to waste. I loved the diversity, everyone came from another country, I did not meet one American born person there. The diversity is so large you learn from so many different cultures and countries. All the accents, the different cultures and all the races, you can never get bored. The noise, the constant honking of cars, the bad city smell, the cold weather, the rain (no snow this year), all of it was wonderful and exciting. Why did I like it so much? Well perhaps because here in California there’s none of it. Nobody walks in LA. Just like the song. Everyone keeps driving, people are more patient as we have learned we have no choice when stuck in traffic and well, the weather is always sunny and appealing consequently we can’t complain too much.

California has been my home since I came to the USA in the late 80’s. I didn’t think California was too different from what I used to know, I lived in a beach town before and so coming to Santa Barbara was similar in a way. Then I moved to Los Angeles (Glendale to be exact), and yes there’s some diversity but you mostly meet people from the same 2-3 countries that have immigrated here. You get used to it and don’t get curious anymore. And traffic was something else too, many cars, many long lines sitting in traffic but I learned to cope with it and be patient. Always safe in my car, socializing is minimal in California going long distances have been the norm, commuting to work every morning. After work, my neighborhood is so quiet, and now that I moved a little further east from Los Angeles, it’s so quiet at night. If we want to do anything we better get out before 7pm. People go to sleep so early in CA. So whenever I travel to NYC because is so contrary of what I know here, it attracts me and that’s what I like now: the noise of the city. I like that it’s 11 pm at night and I can go out for a drink or something to eat and it won’t be scary or lonely, it will be crowded.

We tend to like what we don’t have. The phrase the grass is always greener on the other side is so very true and it can be applied in most areas of our lives. The other job, the other family, the other car, I could go on and on. Why is that? Well, because we become accustomed to things. We get in a routine and whenever we can get out of the routine, it’s attractive. It’s special. So that’s why we love to vacation, because we can break away from the day to day predictability. Yes. I still think I may like the city more than the country side but if I lived in the city I would probably complain about the noise or the crowds and then I would take a vacation to a nice beach town where’s no noise, where everyone goes to sleep by 8pm. That’s human nature, and is good to know this so whenever I want something else I can remind myself of what’s like when I take a vacation. Then I can ponder a little longer before deciding if I really want that other thing that I don’t have or if I can water the grass a little more…


Now what?


After hearing of yet another shooting it has become apparent that people no longer see it as rare and infrequent. It’s unfortunate that we have come to think of these events as just another tragic situation in our society. We are in a war zone or so it seems, we’re expecting these events to occur at any time anywhere but when it gets so close we get frightened. We worry about our safety and the safety of others. We cannot process why someone would do this. But they have. They did it and we may never truly comprehend their motives. Then we worry what are we doing, as a society? What matters now is how we respond, what we do from now on. I know Americans will not give up their guns and gun control is a very sensitive issue in this country. But the reality is pretty simple: it is too easy to arm yourself with weaponry and enough ammunition to go into a battlefield. Not one person needs that many bullets for self-defense. Really.

The argument of the right to bear arms was appropriate and reasonable over 100 years ago. I do not believe it makes sense now. People killing others have become so easy that very few people are actually using their guns for self-protection or for leisure pursuit. These people buying rifles and all kinds of weapons are not going to the shooting range for fun; they are going into public places to murder innocent bystanders for no worthy reason. It is heartbreaking, inconceivable and it has to stop.

Prayers will truly not end this situation. We are getting into a civil war zone. Are we expecting everyone to carry guns when they go out now? But not one person had a gun to defend themselves at the recreation center this time. What if they did? How many mass shooting turned out better by having other people with guns there? How that last shooting would look like? More death? More blood? More misery and discontent? I doubt it would have avoided the massive attack. I doubt less death would have been the result. People have to start making the change. No more violence. More education, more prevention, more support for mental health, more background checks for all and less emphasis on having a gun at home. Having a gun isn’t a right you need to fight for. Having access to mental health services is a right to fight for. Having access to resources and protection is a right you have to fight for. Having your workplace be safe is a right to fight for. Going out in the street and feeling safe is a right to fight for. Having our family be safe is your right, fight for it! Safety is your right. Safety is worth fighting for, not gun ownership.



guilt_carry-manGuilt can slowly consume you until you cannot longer bear it. Guilt is one of those emotions you cannot truly explain or describe. says Guilt is “the fact or state of having committed an offense, crime, violation, or wrong, especially against moral or penal law; culpability” and “a feeling of responsibility or remorse for some offense, crime, wrong, etc., whether real or imagined”

Pay attention to the last line “whether real or imagine”. Our perception over the problem is what makes us feel guilty. In psychology it’s the sense that you did something either right or wrong but you did something and you cannot help but think about the effect that something had on someone else. It is cognitive. People think they caused harm. It doesn’t necessarily have to do with a crime. That’s not what I’m writing about. That’s a completely different type of culpability. I am referring to the guilt you feel because you might have hurt someone’s feelings or their ability to see you as they did before. Guilt over your behaviors (overspending, lying, manipulating someone into doing something you wanted, misbehaving, cheating on someone, or cheating on your diet, etc). The outcome is the same; you hurt someone psychologically or even physically. That someone can no longer see you with the same consideration. They may see you now with disappointment, bitterness and resentment. You may see yourself with these emotions as well; addicts do whenever they relapse and the guilt weights on them.

Guilt is so powerful that is the only emotions that can lead you to feel grief and misery. It is a death. The loss of someone, the loss of the relationship you had with that someone. Their love and caring feelings towards you have changed and will no longer be the same. The loss of your development. The loss of your self-worth. The loss of your tranquility and harmony. Your guilt has turned into grief, the cost of your responsibility, your burden and remorse for what you have done.

People will always and undoubtly regret many things in life, they may regret the trips not taken, the adventures not fulfilled or the jobs that didn’t work out and then of course the relationships they left behind. But regretting can be a passive feeling of inconsequential outcomes and in a way it’s safe because with regret you can still move on. You can perhaps do something to remedy the bad experience and it’s likely that it may help to lessen the guilt. In time it may become just a bad memory. However, there are times when you cannot undo the past, cannot undo the event that led you to feel this way. The guilt stays and doesn’t let you forget. How can one alleviate that feeling of guilt? In those cases there a few things I believe might help reduce your guilt feelings:

In cognitive therapy if you change the way you think then you can change your feelings. We try to help patients eliminate their negative thoughts which cause them to suffer. The negative automatic thoughts that can lead to depression and anxiety can be changed but it takes practice. Here are few suggestions:

Stop Catastrophizing things, is done. Nothing worse will happen (hopefully). Take action: If you can apologize, DO IT NOW. If you can do anything to make it better DO IT NOW. Stop thinking how badly the situation is, stop thinking there’s no remedy. Do amends if possible and remember nothing lasts forever, not even the bad things.

Then forgive yourself. You made a mistake, you are only human. You had no intention to purposely to do this (say cruel things, not loaning money to a needy friend, being disloyal to your spouse, not supportive of a friend, whatever that event was). Be kind to yourself. You are learning. We all are. Recognize this will not happen again, you have the ability to do better next time. You will do better. Positive self-talk.

Talk about it. Do not let it eat you. You need to express it somehow e.g. Talk, write, sing, draw, color, anything to get it out there. Be honest, be sincere.

Lastly, if you are experiencing severe grief and depression that becomes impairing in your day to day life, seek professional help. Talking to a counselor or therapist will be essential in regaining mental health.