Minutes On Growth Coaching

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Helping millennials cultivate healing relationships & embody their most-aligned self with grace
1-1 Coaching & Therapy, Group Programs, Retreats, Minutes on Growth Podcast & Book Club

26/09/2026

Negative Sentiment Override can happen when accumulated hurt, resentment, or unresolved conflict begins to change the lens through which we see our partner.

Suddenly, it’s not just what they did.

A forgotten text becomes “You don’t care about me.”
A quiet evening becomes “You don’t want to spend time with me.”
Even a kind gesture might become “You’re only doing this because I complained.”

When enough hurt has accumulated, our brain can begin looking for more evidence that confirms the story we already hold about our partner.

And this is important: the goal isn’t to tell yourself to “just be more positive.”

Sometimes that negative lens is pointing toward very real hurts that haven’t been acknowledged, repaired, or resolved.

The work is getting curious about what created the lens in the first place.

📌 Save this reel if it gave language to something you’ve experienced.
↗️ Share it with someone who could benefit from understanding this pattern.

💻 So much of relational health comes down to relational skills that many of us were never taught. If you’d like support strengthening those skills and creating healthier patterns in your relationship, click the link in bio to book a consultation

25/09/2026

What if expecting more from men actually means giving them permission to be more human?

Men don't need to be perfectly calm or free from fear, grief, anxiety, or insecurity.

They need space to struggle, be vulnerable, and work through what they're feeling.

But struggle doesn't remove responsibility.
There’s a difference between experiencing pain and allowing that pain to hurt the people around you.

Expecting accountability isn't about demanding perfection.

It's about believing men are capable of more: more emotional awareness, more tenderness, and more responsibility.

🎧 Listen to the full episode for the deeper conversation on masculinity, vulnerability, accountability, and growth. Link below. 👇

🎧 Spotify: 175: Stop Glorifying the Bare Minimum & Expect More From Men - Minutes On Growth | Podcast on Spotify
🎧 Apple: 175: Stop Glorifying the Bare …–Minutes On Growth – Apple Podcasts
🎧 Amazon: 175: Stop Glorifying the Bare Minimum & Expect More From Men | Minutes On Growth Episode on Amazon Music
🎧 YouTube: https://www.youtube.com/watch?v=6DmkHF1qSkI

23/09/2026

Gentle reminder: we have to stop carrying our partner’s potential as if it were their participation.

It’s possible to see the good in someone, believe in their growth, and still recognize when they aren’t doing the work.

When we keep making excuses, managing their emotions, or taking responsibility for every repair, we can end up carrying the relationship for two. We can offer support and hold space for growth, but we cannot compensate for someone else’s unwillingness to participate.

Expecting accountability isn’t asking for perfection. It’s trusting that our partner is capable of reflecting, investing, and showing up.

Potential is what someone could do. Participation is what they choose to do.

📌Save this if you needed the reminder.

↗️ Share it with someone who might, too.

🎙️ Listen to the full conversation in episode 175 of the Minutes on Growth podcast, available on Spotify, Apple Podcasts, and YouTube.

22/09/2026

The small issues don’t always stay small when they’re left unspoken.

Avoiding an uncomfortable conversation may keep the peace temporarily, but unresolved feelings can slowly turn into frustration, disconnection, and resentment.

Healthy relationships require the ability to have the “icky” conversations early before assumptions build, emotions intensify, and the issue becomes harder to repair.

This doesn’t mean bringing up every minor annoyance. It means noticing when something continues to affect you and expressing it with honesty, respect, and curiosity.

The goal isn’t to blame your partner or create conflict. It’s to address the issue while you can still approach it as a team.

Difficult conversations are a relational skill and like any skill, they can be learned, practised, and strengthened.

↗️ Save this post and share it with your partner.

💻 & If you’d like to strengthen your communication and relational skills, book a free consultation with a registered psychotherapist through the link in our bio

21/09/2026

Sometimes, the first step in supporting your mental health is as simple as drinking a glass of water. 💧

Even mild dehydration can affect the way your brain and body function. When the body does not have enough water, blood volume may decrease, stress hormones can rise, and the brain has to work harder to complete everyday tasks. This can contribute to fatigue, headaches, difficulty concentrating, irritability, anxiety, and a lower mood.

This is why a biopsychosocial approach is so important. When an emotional or psychological symptom appears, we do not only explore what is happening in our thoughts, relationships, or environment—we also consider what may be happening biologically.

Have you eaten?
Have you slept?
Are you in pain?
Have you had enough water?

Hydration will not resolve every mental health concern, but it is an important biological need that is often overlooked. Sometimes, caring for your mental health begins with returning to the foundations and giving your body what it needs.

📌Save this as a reminder to check in with your body.

↗️Share this with someone who may need a gentle reminder to drink some water today.

💻 If you would like to enhance your relationship with yourself and better understand your emotional needs, book a free consultation through the link in our bio.

19/09/2026

Remember the goal isn’t to win the argument, prove who’s right, or defeat your partner. The goal is to understand what’s happening, protect the connection, and work together toward a solution.

When we criticize, blame, or attack each other’s character, our partner becomes the problem. But when we stay curious, communicate our needs, and focus on the issue itself, we can return to being a team.

Your partner is not the enemy. The conflict is something you’re navigating together.

Remember: healthy communication and conflict resolution are skills and skills can be learned, practised, and strengthened.

↗️ Save this post and share it with your partner.

💻 If you’d like to enhance your relational skills, book a free consultation with a registered psychotherapist through the link in our bio.

18/09/2026

This practice is sometimes called affect labeling : putting our emotional experience into words.

Research using brain imaging has found that labeling an emotion is associated with increased activity in areas of the prefrontal cortex involved in regulation and decreased activity in the amygdala, a region involved in detecting and responding to emotionally significant information.

In other words, saying “I’m anxious,” “I’m disappointed,” “I’m embarrassed,” or “I’m feeling rejected” can help create a little space between you and the emotion.

You’re not trying to make the feeling disappear. You’re helping your brain identify and process what’s happening rather than simply reacting to it.

So next time you feel overwhelmed, try asking yourself:

“What am I actually feeling right now?”

Get specific. Name it. Notice it. Then decide what you need.

↗️ Save this for the next time your emotions feel intense, and share it with someone who might find it helpful.

💻 If you’d like support understanding and regulating your emotions, book a free consultation with a Registered Psychotherapist through the link in our bio.

14/09/2026

A lot of relationship conflict is really a conversation about connection, safety, support, and reassurance wearing a different outfit.

“Why do you always pull away?” may be carrying a fear of disconnection.

“You always defend everyone except me” may be asking, “Are you on my team?”

“I’m tired of carrying everything” may really mean, “I don’t want to feel alone in this.”

“It feels like you don’t even care” may be an attempt to say, “I need to know my feelings matter to you.”

The words we use during conflict can make our partner defend themselves against the accusation instead of hearing the need underneath it.

That’s why part of healthier communication is learning to ask:

What am I actually longing for right now?

In the next reel, I’ll show you how to turn some of these criticisms into clearer, more vulnerable expressions of what you need.

📌 ↗️ Save this and share it with someone who wants to communicate differently in relationships.

& remember so much of relational health comes down to relational skills and many of us were never actually taught them.

💻 If you’d like support strengthening communication, emotional safety, conflict repair, and connection in your relationship, you can book a consult with me.

09/09/2026

Sometimes the argument on the surface isn’t the real conversation👀.

“We barely spend time together.”
“Why am I always the one making plans?”
“You never open up to me.”
“Can you get off your phone for once?”
“You couldn’t even send me a message?”

Underneath those words, there is often something softer:

I miss you.
I want to feel wanted.
I want to feel included.
I want your attention.
I want to know I matter.
I want to feel understood.

When we don’t know how to express the vulnerable need underneath, it can come out as criticism, frustration, or protest instead🫣.

The goal isn’t to never feel frustrated. It’s to get curious about what the frustration is trying to communicate🤔.

📌 Save this reel for the next time an argument feels bigger than the topic itself.
↗️ Share it with someone who wants to communicate differently in relationships.

Btw so much of relational health comes down to relational skills and many of us were never actually taught them.

If you’d like support strengthening communication, emotional safety, conflict repair, and connection in your relationship, you can book a consult with me.

What if the parts of you that feel “too much” were actually the parts you learned to hide to stay connected?Gabor Maté d...
06/09/2026

What if the parts of you that feel “too much” were actually the parts you learned to hide to stay connected?

Gabor Maté describes the tension between attachment and authenticity: as children, we may learn to suppress needs, emotions, boundaries, or parts of ourselves if being fully ourselves feels like it threatens connection.

Those adaptations can follow us into adulthood as:

🔹People-pleasing
🔹Perfectionism
🔹Fear of conflict
🔹Emotional suppression
🔹Hyper-independence
🔹Abandoning ourselves to keep the peace

Healing is often learning that you can stay connected to others without disconnecting from yourself.

📌 Save this if it resonates.
↗️ Share it with someone doing this work.
💻 If you need support exploring these patterns, click the link in my bio to book a free consultation

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