Dr. Natasha Says

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Dr. Natasha Says

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Dr. Natasha Says, Psychologist, Los Angeles, CA.

🌟 Psychologist | Professor | CBT Expert 🌟

💡 Helping high-achieving women release perfectionism and build an authentic & fulfilling career.
🛠️ Free resources and tools on my website.
📝 Subscribe for weekly Notes from Dr. Natasha

10/21/2025

💬 “That’s just how our family does things.”

Ever heard that when trying to set a boundary?

Cultural norms around respect, closeness, privacy, or emotional expression can clash — even within the same family.

When boundaries are tied to identity, disagreements feel more than just uncomfortable… they feel personal.

But it is possible to hold your boundary and stay rooted in curiosity and care.

🧠 In this Psychology Today article, I unpack how culture shapes boundary expectations — and how we can approach those tricky moments with more empathy (and fewer fireworks).

🖥️ Read the full post on PsychologyToday.com.

10/19/2025

It’s not everyday you have Indian food at a mental health conference!

Loved spending time with other South Asian professionals committed to culturally responsive care and activism. 🪔

Thanks to the South Asian Mental Health Consortium for an inspiring day! 🫶🏼

10/17/2025

The grieving process of identity loss? It’s real, and it matters.

Our culture often minimizes the darker feelings that are associated with parenting, but paying attention to them is just as important for parents as it is for kids.

Thanks to magazine for including my perspective in this article.

Read the full article via link in bio.

Truths Matters

08/08/2025

If you want to believe something new, you have to live it first.

Knowing ≠ Believing.

You can know something is true…and still not feel it.

An affirmation without experience is just words.

Belief comes from action, and your feelings will catch up.

💡For more like this, subscribe to Notes from Dr. Natasha:

https://tools.dr-natasha.com/home

07/26/2025

Just because guilt shows up when you set a boundary, doesn’t mean the boundary is wrong.

💭 Guilt can be helpful, but it can also be misleading, especially if you’ve been taught to prioritize other people’s comfort over your own needs.

This carousel breaks down:
💬 why guilt doesn’t always mean you’ve done something wrong,
💬 how to spot misplaced guilt,
💬 and the questions to ask when you’re unsure what’s driving your decisions.

✨ The goal isn’t to never feel guilty, it’s to make intentional choices led by your values, not by your fear of disappointing others.

💬 Save this as a check-in guide,
👥 Share with someone working on boundaries,
📬 Subscribe to my newsletter for more tools.
https://tools.dr-natasha.com/

07/17/2025

It’s one thing to set a boundary.
It’s another thing to hold it, especially when someone else doesn’t like it.

If you’ve ever questioned yourself because of someone’s reaction to your “no,” this post is for you.

Swipe through for 3 reminders to help you stay grounded, even when there’s pushback. 💬

Remember:

✅ Discomfort doesn’t mean you’re doing something wrong
✅ You’re allowed to protect your peace
✅ Boundaries get easier with practice

Which reminder hit home for you?

Follow for more tools to navigate people-pleasing, perfectionism, and burnout with compassion and clarity.

07/12/2025

Ever felt trapped between saying yes and no?

Whether you tend to overcommit or freeze when making decisions, here’s a mindset shift:
✨ Boundaries aren’t binary ✨

Think of yes and no as two ends of a spectrum with space in between for what’s true, flexible, and values aligned.

💡 Try this next time:
✔️ Pause before responding
✔️ Customize your yes
✔️ Redefine your no
✔️ And if you’re unsure “I don’t know yet” is a valid response

You don’t need to choose people pleasing or complete disconnection.
There’s a middle ground and you’re allowed to stand in it.

👉 Save this as a reminder
👥 Share with a fellow boundary setter in progress
📬 And subscribe to Notes from Dr Natasha for more tools on people pleasing and perfectionism.
https://tools.dr-natasha.com/home

07/02/2025

Have you ever said yes… and instantly felt the weight of regret?

When you’re used to helping, fixing, or showing up for others—it can be hard to know whether your “yes” is coming from your values… or from guilt.

✨ Here’s a 3-step framework to help you pause, reflect, and choose with intention—not pressure.

✅ PAUSE before responding
✅ CLARIFY what values are at stake
✅ ASSESS your real-time capacity

Because even a values-aligned yes still requires bandwidth.
And when you say yes while running on empty, it doesn’t just drain you—it disconnects you from yourself.

This is how people pleasers begin to reclaim their energy—without guilt.

💬 Save this post as your check-in guide
👥 Share with someone who’s working on boundaries too
📬 Subscribe to my newsletter for weekly support:
https://tools.dr-natasha.com/home

06/27/2025

✅ This is my story and I’m sticking to it.

Yesterday I was in a self-doubt spiral and I caught myself hanging out with all the usual suspects:

❔”Is this going to work?”
❔ “Can I really do this?”
❔ “Have I missed the moment?”

Questions about the future cannot be answered with certainty. It’s a trap because we’re trying to control what doesn’t exist.

So…

I’m going to control how I respond to whatever may come. And keep getting better at it.

💫 Share if this resonates!

06/25/2025

Seeking approval feels safe… until it starts costing you yourself.

If you’re constantly shaping your choices around what others expect, you might be abandoning the most important relationship you have: the one with you.

Truth is—
🤍 Their disappointment is temporary.
🌀 Your self-betrayal isn’t.

Read that again.
You wake up with yourself every morning.
Not their expectations. Not their judgments.

And building a life around approval?
That doesn’t make you accepted.
It makes you invisible.

💬 Which slide hit you hardest? Save this for when people-pleasing starts whispering again.

06/19/2025

“I just have high standards.”
Maybe.

Or maybe… perfectionism is sneaking in under the radar. 😬

Here’s the difference:
💭 High standards challenge you.
😰 Perfectionism controls you.
And it often comes with shame, burnout, and a belief that your worth depends on your performance.

The goal isn’t to stop striving—it’s to stop suffering in the process.

You can aim high without tying your identity to every result.

And you don’t have to drop your standards to drop the pressure.

Swipe through to spot the difference 👆
Then sign up for weekly Notes from Dr. Natasha, a newsletter that’s full of evidence-based tools to build your worth on who you are, not what you do.
https://tools.dr-natasha.com/home

06/12/2025

Not all overthinking is bad…
But how do you know when it’s helping, and when it’s just keeping you stuck?

Here’s how to tell the difference:
🕒 Is it stealing your time and energy?
🔁 Are you gaining clarity, or just recycling fears?
😰 Is your anxiety motivating, or paralyzing?
🚪 Are you taking action, or avoiding what matters?

Your mind means well, but not all mental loops are helpful.
The key is learning how to spot the signs, and shift gears when your thoughts are doing more harm than good.

✨ Want to explore this deeper?
Grab my free guide From Fear to Forward for a simple, 7-step framework to move from spiraling to clear, confident action.

🔗 Link
https://tools.dr-natasha.com/forward

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http://www.dr-natasha.com/

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