Psychotherapy Vienna- Mag. Elena Padurariu

16/07/2025

Are you feeling overwhelmed by just going through the day? Like a fish in water, we often don't notice our own stress. Dive into my latest blog to learn how to identify and approach burnout. Read more: https://www.padurariu.at/post/are-you-a-fish-in-water-how-to-think-about-burnout

A fish doesn’t know it’s in water because water is its normal environment. In the same way, people under chronic stress often don’t realize they’re stressed. The stress becomes their “normal.”Until being generally tired and stressed turns into exhaustion that is overwhelming. People star...

23/06/2025

In every relationship, it's normal to go through ups and downs. However, after a while, we get caught up in what bothers us rather than cherishing what we love.
Check out my latest blog on recognizing the positives in our partners and enhancing our relationships:

The more I work with couples, the more I notice a similar pattern.At the beginning of a relationship, we often see our partner’s best qualities: their planning skills, their generosity, or maybe their willingness to help others. But over time, especially under stress or during conflict, we begin t...

22/05/2025

Forgiveness is often perceived as a gift we extend to others, but in truth, it’s a powerful gift we give ourselves.

In my work as a couples therapist, I’ve seen how important forgiveness is in helping individuals and relationships move forward. When past hurts are left unresolved, they can quietly weaken connection, trust, and emotional safety.

One of the most important signs of emotional growth is the ability to turn resentment, blame, or bitterness into something more constructive and healing. Forgiveness doesn't mean forgetting or pretending it didn’t hurt. It means remembering with wisdom, making peace with the pain, and choosing to release its influence on your present.

In couples therapy, forgiveness is part of the process of repairing the relationship. It means no longer demanding punishment or repeatedly bringing up the past. And it doesn’t happen overnight. It's a process that takes time and that involves:

Self-reflection – acknowledging the emotional toll of holding onto the grudge.
Seeking understanding – exploring why the hurt occurred.
Expressing the hurt – naming feelings like sadness, anger, or disappointment.
Rebuilding trust – through sincere apologies and acts of reassurance.
Letting go – releasing the pain, and the power it holds.

Forgiveness doesn’t mean the person who caused harm must stay in your life—it means you’ve made peace with the experience and chosen not to carry it into your future.

Letting go is hard and each of us has our own pace. But it’s also one of the most liberating steps we can take—for ourselves and our relationships.

22/03/2025

You don't need lots of money to offer yourself moments of luxury. You just need to seek these moments.☺️

19/03/2025

When Expectations Clash: Role Conflicts in Relationships & Work

As a therapist, I often see how conflicting expectations create tension—whether in romantic relationships or the workplace. We all step into roles with assumptions about what we and others “should” do. But when these expectations aren’t clearly communicated, misunderstandings, frustration, and resentment can build.

Last weekend, at a conflict management seminar, I reflected on how many of the conflicts I see in my clients stem not from bad intentions, but from differing, unspoken, or unclear expectations.

In relationships, partners struggle with:

Who manages finances?
How much time should be spent with extended family?
How do we balance personal time and family time?
How do we divide household responsibilities?

At work, employees often feel:

Expected to take on more than their role describes.
Unclear on priorities, leading to stress.
Frustrated by a lack of control over their tasks.

The biggest takeaway from last weekend?
Most conflicts aren’t about personality differences—they’re about misaligned expectations.

The solution? Clarity, communication, and mutual understanding. The more we talk openly about our expectations, the less likely we are to feel frustrated, taken for granted, or misunderstood.
But before we step into a conversation with our partner or manager, we have to take time to reflect on what our expectations are for the roles we have? What we can offer, what not?

14/03/2025

There are times to think, times to do things. And there are times to just breath and catch up with yourself. Because you deserve it! ☺️

12/03/2025

What’s in Your Stress Management Toolkit?

Stress hits all of us—sometimes when we least expect it. And when it does, we often struggle to figure out how to cope.
But ideally, we should have a "toolkit" ready before stress becomes overwhelming.

Here are some tools I keep in my own stress management kit:
✔️ I stick to my sleep routine and exercise regularly.
✔️ I identify the biggest source of stress and get clear on what's in my control — and what's not.
✔️ I take action on the things I can control.
✔️ I keep doing those little things that make me happy, even if I don't always feel like.

And most importantly? I stop complaining about how hard life is — and instead take small steps to move forward.
Because any small step toward reducing stress is better than doing nothing.

Take some time to reflect. Maybe for you, that small step is:

🌿 Learning to give yourself time to relax instead of letting your work follow you at home and in your bed
💬 Speaking up and asserting yourself when you feel frustrated
💖 Managing anxious thoughts. Anxieties are helpful only up to a certain degree
🥗 Balancing healthy life style habits. Those habits are there to support you all the time, not only in times of calm.
Whatever it is—just don't stay stuck. Progress is progress, even if it's tiny.

What I hear from most of the people I work with, is that with the increase of stress, there is a decrease in all those activities that are usually helping in balancing their mental health.

My advice is the opposite, the greater the stress, the more you need to make time for your coping tools.

06/03/2025

For those searching for a helpful resource about adult ADHD, I found this:

Adult ADHD information, strategies and tools for thriving while living, working, parenting and relationships from ADHD expert, Marcy Caldwell

05/03/2025

Feeling appreciated as both a woman and a therapist ❤️. I dedicate these flowers to all the women on the journey of finding their true selves.

05/03/2025

Struggling with Attention and Time Management?

Success comes from doing the right thing at the right time—most of the time. But in a world full of distractions, staying focused on what truly matters is harder than ever. Many things feel urgent, but are they actually helping your future self?

When I’m stressed, I struggle with consistency in doing those steps towards my future goals.
Working with ADHD clients, I’ve realized that time management strategies for ADHD can help anyone feeling overwhelmed by too much on their plate.

Breaking the Cycle of Overwhelm

When I have too many things to do and no clear priorities, I get stuck—either doing nothing or reacting to my current environment.

What helps?

Clearly defining or reminding myself of what my goals—short, medium, and long-term— are, and keeping them visible.

Scheduling tasks intentionally, aligning them with my goals instead of working reactively. Adding my to-do's in my schedule to ensure they will get done at a specific time.

Making sure I plan focused time in my schedule to work on the most important tasks. I then manage my urge for interruptions and keep on working the time I have set.

Managing my Doubting Voice—the voice that says, “This is too hard,” or “It won’t be perfect, so why try?” Instead of engaging with it, I hear it and move on.

A Mindset Shift: Serving the Future Over the Present

Good time management is about choosing future success over immediate comfort. It’s about taking control—deciding where to place your attention instead of being pulled in every direction.

So, ask yourself:
Are you making active choices about where to focus your time and energy?
Or are distractions—internal and external—running the show?

23/01/2025

Bicultural relationships are becoming more and more common as people partner across cultures and countries. These relationships can be enriching, offering opportunities to learn and grow together, but they also come with their own set of challenges—especially if you’re living abroad.
Here are some ideas about how to embrace differences and foster a genuine connection with your partner! Read more: https://wix.to/EqM23Hg

Bicultural relationships are becoming more and more common as people partner across cultures and countries. These relationships can be enriching, offering opportunities to learn and grow together, but they also come with their own set of challenges—especially if you’re living abroad.As a couples...

20/11/2024

Why Apologizing Matters in Healthy Relationships?

I am not coming from a family and culture where people apologize. I need to say that because reading about and understanding how important apologizing is has definitely changed my perspective on it.

Apologizing is essential for repairing relationships after conflict. It’s not just about saying “I’m sorry”—it’s about taking responsibility, expressing genuine remorse, and committing to change. A heartfelt apology can heal pain, release anger, and prevent resentment from building over time.

But why is it so hard to apologize?

Cultural differences, upbringing, and perfectionism all play a role. Sometimes, people feel that admitting fault threatens their self-esteem. Strong emotions like shame and guilt can make it even harder—shame, in particular, can trigger defensiveness or withdrawal.
Apologizing requires courage, vulnerability, and the ability to sit with someone else’s pain, even when it’s uncomfortable.

How can we encourage meaningful apologies from those who hurt us?

Focus on the present issue; avoid rehashing the past.
Criticize behavior, not the person.
Stay respectful—shaming may force compliance but won’t inspire real growth.
Keep it brief and request (not demand) an apology.

True apologies rebuild trust, promote healing, and create space for reflection and growth. They don’t guarantee reconciliation, but they are a powerful step toward it.

Take some time to reflect on what role do apologies play in your relationships? Some of us tend to apologize too much, some not at all. How do you feel about it?

Read my full article here: https://www.padurariu.at/post/why-is-apologizing-important-in-a-healthy-relationship

Apologizing is essential for repairing a conflict with a partner, family member, close connection, or even with a stranger.