Tag: boundaries

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Building Community Communication Skills Empowerment Self-Care

The Unseen Pull: How Trauma and Empathy Can Attract Toxicity—And How to Stop It

Caught between light and shadow: The journey from trauma to healing often feels like standing on the edge of two worlds—where hope meets past hurt.

Do you ever feel like, no matter what you do, trouble keeps finding you? It’s as if you’re minding your own business, trying to avoid drama, but somehow, toxic people or situations seem to gravitate toward you anyway. If this sounds all too familiar, you’re not alone—and more importantly, it’s not your fault. In many cases, this frustrating pattern is a result of two powerful forces working together: trauma and empathy. When these collide, they can unintentionally pull you into negativity, even when you’re doing your best to avoid it.

Let’s take a closer look at how this happens, and more importantly, how you can turn the tide.

Trauma and the Familiarity of Toxicity

For anyone who has experienced trauma—whether it was emotional abuse, neglect, or another painful experience—something strange happens. Toxicity can start to feel normal. It’s not because you want it to be. It’s just that, over time, your brain begins to associate harmful behavior with familiarity. You may not even realize it, but when toxic situations arise, part of you may unconsciously recognize it as something you’ve dealt with before. And when your brain knows something, it’s more likely to repeat it.

It’s not that you’re seeking out negativity; it’s more that your trauma has wired your brain to expect it. You might find yourself stuck in the same types of relationships or situations over and over again, even as you try your hardest to avoid them.

What’s even more challenging is that unresolved trauma can make it harder to spot red flags. When you’ve been conditioned to accept bad treatment in the past, you might second-guess yourself, wondering, Is this really that bad? You might even start to believe that you’re the problem.

But let me tell you—you’re not the problem. You’re navigating through a complex web of past wounds, and it’s possible to heal from that.

Empathy: A Gift and a Challenge

Empathy is one of those qualities we often celebrate—being able to deeply understand and feel what others are going through is a powerful thing. But for those of us who are highly empathetic, it can also be a bit of a double-edged sword. You see, empaths naturally pick up on the emotions and energies of people around them. While this sensitivity makes you deeply compassionate, it also means you might feel responsible for helping others, even when it drains you.

Toxic people tend to pick up on that. They’re drawn to empaths because they know you’ll offer kindness and support, even if it costs you your own well-being. This can make setting boundaries really tough. It’s hard to walk away from someone when you can feel their pain, even if it’s clear they’re not treating you well.

Empathy is a gift, but without boundaries, it can become exhausting. If you’re constantly picking up other people’s emotional baggage, it leaves little room for your own emotional well-being. And that can make you more vulnerable to being drawn into toxic situations.

Trauma and Empathy: The Perfect Storm

Now, when trauma and empathy intersect, it creates a particularly challenging dynamic. Many trauma survivors develop heightened empathy because, in the past, they had to be. They needed to learn how to sense the moods of an abusive parent, an unstable environment, or a volatile relationship just to survive.

That heightened empathy, which once served as a survival tool, doesn’t just go away. Instead, it can carry into adulthood, leaving you hyper-aware of the emotions and needs of others. On the surface, this might sound like a good thing—after all, who doesn’t want to be more empathetic? But when empathy is paired with unresolved trauma, it becomes a bit more complicated.

Here’s the thing: When you’re both empathetic and a trauma survivor, you might find yourself drawn to relationships where you can “fix” the other person. You might believe that your empathy and care can help heal their wounds. Unfortunately, this often leads to situations where you’re giving and giving, but the other person isn’t giving back. Worse, they might even take advantage of your kindness.

It’s easy to end up in relationships where you feel like it’s your job to heal someone else, even when they’re causing you harm. And because trauma survivors often question their own judgment, you might stick around longer than you should, thinking, If I just try harder, things will get better.

But let me stop you right there: It’s not your job to fix someone else. You deserve relationships where your empathy is valued, not exploited.

When Toxicity Feels Like the Norm

For many people with trauma, toxicity becomes the norm. If you’re used to chaos or dysfunction, healthy relationships can feel strange—maybe even uncomfortable. Sometimes, we end up excusing or ignoring harmful behavior because it’s what we’ve always known.

You might think, I must be doing something wrong. Why does this keep happening to me? But let me be clear: It’s not about what you’re doing. It’s about what your past has taught you to expect.

The good news? You can absolutely break free from this cycle. It starts with recognizing that these patterns aren’t your fault—and that you have the power to change them.

Breaking the Cycle: How to Protect Yourself

If this is sounding a little too familiar, don’t worry. You’re not stuck in this pattern forever. Here’s how you can start to protect yourself and move toward healthier relationships:

  1. Recognize Your Patterns: The first step is understanding how your trauma and empathy may be playing a role in your current relationships. Once you see the pattern, you can start to change it.
  2. Learn to Set Boundaries: Setting boundaries can be tough, especially if you’re used to prioritizing other people’s needs over your own. But boundaries are essential in protecting your emotional energy. It’s okay to say “no” and protect your peace.
  3. Surround Yourself with Supportive People: Healthy relationships are out there! Seek out people who respect your boundaries and support your healing. The more you surround yourself with people who uplift you, the easier it becomes to recognize toxicity when it arises.
  4. Heal from Within: Healing from trauma takes time, and it’s important to be patient with yourself. Therapy, self-care, and personal growth are key to moving forward. As you heal, you’ll start to trust your instincts more and feel stronger in setting limits with others.
  5. Trust Your Gut: You have a powerful inner voice that knows when something doesn’t feel right. Trust that. Don’t let your empathy or your past experiences silence that intuition. If something feels off, it probably is.

A New Chapter of Empowerment

It’s easy to feel like trouble is something you can’t escape, but that’s not your destiny. Yes, trauma and empathy can make you more vulnerable to toxic situations—but they also give you the tools to rise above them. By recognizing how your past has shaped your present, you can take back your power and create the life and relationships you deserve.

You’re not here to fix everyone else. You’re here to live your life, surrounded by people who value and cherish the beautiful, empathetic soul that you are. So, let’s break the cycle together. You’re stronger than you know—and you absolutely have the power to thrive.

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Communication Skills Empowerment Self-Care

Reclaiming Your Gold: How to Overcome the Trauma of Being Used and Dismissed

Nurturing the Light Within: Rediscovering Your Worth in a World That Tried to Dim It

Have you ever felt like people around you saw your worth but refused to give you anything in return? They rely on you, use your talents, your time, your kindness—and then when you need even the smallest support, they vanish. It’s a strange and painful kind of rejection, one that can leave you feeling depleted and questioning your value.

But here’s the thing: Your worth was never tied to how others treat you. You are valuable, full stop. And even when the world tries to make you forget that, you have the power to reclaim your joy, your energy, and your confidence. That’s your “gold”—the part of you that shines regardless of what others think or do. If you’ve lost it, this is your reminder that it’s still there, waiting for you to rediscover it.

I’ve been there myself. I lost my joy for life after being used, dismissed, and demeaned by people I thought I could trust. I went from singing in hallways, making music, and dreaming of a bright future to feeling like my world was falling apart. But I fought to reclaim my sense of self, and along the way, I learned some powerful strategies that helped me rebuild my confidence, protect my energy, and thrive again.

Let’s dive into these strategies—along with practical examples—so you, too, can reclaim your gold and move forward with strength and purpose.

1. Rebuild Your Sense of Self-Value

When you’re constantly used by others, it’s easy to forget your own worth. But your value isn’t about how much you do for people—it’s about who you are. Reclaiming your gold starts with rediscovering your passions and reminding yourself that your joy matters.

Example: Think about something you used to love but set aside—whether it’s writing, playing an instrument, or hiking. Take a small step toward it today, even if it’s just doodling on a piece of paper or spending ten minutes on a hobby. These moments will help you reconnect with yourself and remember that your happiness is just as important as anyone else’s.

2. Set Clear Boundaries

Setting boundaries is essential to protect your time and energy from people who only want to take. You can be compassionate without giving everything away. Boundaries let you decide when and how you give, without feeling drained or resentful.

Example: If a friend or family member is always asking for help but never offers support in return, practice saying, “I can’t help this time—I need to focus on my own needs.” At work, if a colleague constantly shifts their responsibilities onto you, try saying, “I can’t take that on today, but here’s how we can handle it together.”

3. Advocate for Yourself: Speak Up with Confidence

One of the most empowering things you can do is to speak up for yourself, even when it’s uncomfortable. When you’ve been devalued for too long, it’s easy to stay silent to avoid conflict. But your voice matters, and advocating for your needs is a way to reclaim your power.

Example: The next time someone disrespects you or tries to diminish your contributions, calmly but confidently state your position. For instance, at work, you might say, “I believe my input on this project is valuable, and I’d like to contribute more.” In a personal setting, you could tell a family member, “I’ve done a lot to support you, but I need to focus on my own well-being now.”

4. Emotionally Detach from Negativity

It’s tough when people project their insecurities onto you, but remember: their negativity is about them, not you. Learning to emotionally detach means you don’t have to internalize every unkind word or action that comes your way.

Example: If a coworker makes an offhand remark about your work, or a family member criticizes a decision you’ve made, pause before responding. In that pause, remind yourself, “This is their issue, not mine.” This mental shift allows you to keep your sense of self intact, regardless of what others say.

5. Selective Engagement: Protecting Your Energy

You don’t have to give everyone your time or emotional energy. One of the best ways to preserve your mental health is by engaging only with people and situations that align with your values and well-being.

Example: If a colleague or friend tends to drain your energy with negativity or endless requests, decide when and how to interact. Limit conversations to necessary work matters, or politely excuse yourself from unnecessary drama. You’ll be surprised how much lighter you feel when you stop overextending yourself.

6. Strengthen Your Support System

While toxic people drain us, positive relationships can help restore and strengthen us. Finding people who see you for who you truly are can be transformative. Surround yourself with those who lift you up and celebrate your successes.

Example: If you’ve been isolated, try reconnecting with a friend or seeking out new communities where your energy is appreciated. Whether it’s an online group, a local class, or reconnecting with a trusted old friend, having a support system reminds you that you deserve to be valued.

Reclaiming your gold is about recognizing that your worth is inherent—and no one has the right to take that from you. It’s about standing firm in your value, setting boundaries that protect your energy, and surrounding yourself with people who see you, not just for what you can give, but for who you are. With the right strategies in place, you can start to heal from the trauma of being used and dismissed—and find joy, confidence, and peace once again.

Your gold is still there. And it’s time to let it shine.

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Building Community Communication Skills Empowerment History Self-Care

Resisting the Pull: How Boundaries and Empowerment Counter Systemic Oppression

A New Dawn: Reclaiming our Power—One Boundary at a Time

Do you ever feel like trouble is drawn to you, even when you’ve done nothing to invite it? For so many of us, especially those who face systemic oppression, it can feel like the weight of the world is pressing down, constantly reminding us of all the ways we’re expected to fail. Society tells us, in subtle and not-so-subtle ways, that we are less deserving, less capable, and that our struggles are our fault. But while oppression is very real, it doesn’t have to define our lives. Many of us live fulfilled lives, not because the system isn’t oppressive, but because we refuse to internalize those harmful messages. We’ve learned to set boundaries, assert our worth, and reject the learned helplessness that these systems try to instill in us.

This isn’t to say that personal empowerment alone can dismantle systemic inequality. It takes both individual strength and collective action to create real change. But by standing firm in who we are and what we deserve, we begin the process of not just surviving, but thriving. Let’s explore how we can use boundaries and empowerment to resist oppression and, together, create transformative change.

1. Acknowledging Structural Inequality: The Roots of Oppression

Let’s start by acknowledging the reality many of us face. Structural inequality—whether it’s based on race, gender, class, or other factors—is designed to keep power in the hands of a few. It reinforces the idea that people like us should just accept our place at the bottom, internalizing the belief that our struggles are our fault. This learned helplessness tells us that no matter what we do, things won’t change, so why bother trying?

But recognizing this for what it is—a tactic of oppression—is a powerful first step. We are not broken, and our hardships aren’t because we deserve them. These systems were created to maintain control, not to reflect our inherent worth. And when we begin to see that, we can start setting boundaries and saying, “No, this is not my fault, and I will not accept this treatment.”

2. The Role of Boundaries and Self-Empowerment: Rejecting the Narrative

One of the most important ways we push back is by setting boundaries. Boundaries protect us, reminding ourselves and others that we won’t tolerate mistreatment or internalize negative messages. Self-empowerment comes from recognizing that, yes, oppression exists, but it doesn’t get to tell us who we are or how we live our lives.

Take the example of Rosa Parks. We know her story as the woman who refused to give up her seat on a segregated bus, sparking the Montgomery Bus Boycott. But what’s so powerful about her story isn’t just the act itself—it’s what it represents. As a Black woman living under Jim Crow laws, Rosa Parks was surrounded by systemic barriers designed to make her feel less worthy. She was constantly told she was a second-class citizen, but she didn’t accept that. When she refused to move, she wasn’t just standing up to one bus driver; she was rejecting the entire system that tried to tell her she wasn’t deserving of respect.

What makes Rosa Parks’ story so compelling is that she knew she deserved better, even in the face of overwhelming oppression. She set a boundary that day, not because she believed the system would instantly change, but because she knew her own worth. And that’s what we do, too. We set boundaries to remind ourselves and others that, no matter what the system says, we deserve better.

3. Collective Resistance and the Power of Community: Transformative Action

But personal empowerment is just one piece of the puzzle. Real change happens when we come together and reject the harmful narratives that systemic oppression pushes on us. When we organize as a community, we remind each other of our shared worth and push back against the systems trying to hold us down.

The civil rights movement is a perfect example of this. Rosa Parks’ act of defiance was just the beginning of the Montgomery Bus Boycott, a yearlong protest that united an entire community in standing up to segregation. It wasn’t just about one person refusing to give up her seat—it was about an entire community coming together to say, “We deserve better, and we won’t accept second-class citizenship.”

This kind of collective action is powerful because it takes our individual strength and amplifies it. When we come together, we create a force that’s much harder for oppressive systems to ignore. And that’s where real transformation happens—not just in the lives of individuals, but in society as a whole.

4. Mindset as a Tool, Not a Cure: Balancing Personal and Collective Efforts

It’s important to remember that having a strong mindset and setting boundaries are powerful tools, but they’re not a cure for oppression. Systemic inequality exists at a structural level, and no amount of personal empowerment will completely dismantle it. However, what we can do is avoid falling into the trap of learned helplessness.

When we set boundaries and refuse to accept harmful narratives, we create space for ourselves to live more fulfilled lives. And when we combine that individual empowerment with collective action, we start to chip away at the systems that oppress us. It’s a balance—taking care of ourselves while also working together to create a better, more just world.

Conclusion: Turning Empowerment into Transformation

Systemic oppression is heavy, but it doesn’t have to define us. When we set boundaries, reject harmful messages, and claim our worth, we begin the process of empowerment. And when we come together as a community to reject the narratives that try to keep us down, we create the possibility for true transformation. Rosa Parks’ legacy reminds us that personal empowerment, when paired with collective action, can change history. And while the fight against structural inequality continues, by standing strong in who we are and what we deserve, we take the first steps toward a more just and fulfilling future—for ourselves, and for everyone.

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Building Community Communication Skills Self-Care

The Power of Boundary Setting: Why It’s Essential for Your Well-Being

Setting boundaries is like learning when to stop — it empowers you to protect your space, energy, and well-being.

Boundary setting is one of the most empowering tools you can use to navigate life with confidence and comfort. It’s how you create space for yourself to thrive in any situation, making sure your needs are met and your energy is protected. By setting boundaries, you decide what you are willing and unwilling to contribute, and what you will and won’t accept from others. This choice is entirely yours, and it’s always valid.

Boundaries aren’t just for long-term relationships—they’re crucial in every aspect of life. You set boundaries with yourself when you establish a routine that supports your goals. You set them when you limit your availability for meetings or social outings to protect your time. You even set boundaries online by curating your digital space, choosing who and what deserves your attention by muting, unfollowing, or blocking accounts that don’t align with your well-being.

When it comes to relationships, boundaries become even more important. It’s not just about knowing what you need; it’s about maintaining those boundaries consistently and ensuring others respect them. Boundaries don’t mean controlling or imposing your desires onto someone else. It’s about standing firm in what works for you and walking away when someone doesn’t respect those limits. That’s a form of self-love.

Establishing boundaries doesn’t have to be difficult. It starts with getting to know yourself—understanding what makes you feel safe, respected, and valued. Your boundaries are unique to you, and that’s a beautiful thing. There’s no need to compare yourself to others because everyone’s needs are different. What works for someone else may not work for you, and that’s perfectly okay. It’s not about being the same; it’s about being true to yourself.

As you reflect on your own boundaries, consider these important aspects to guide you toward a deeper understanding of what works best for you:

1. Identify Your Needs

Start by self-reflecting on your emotional, physical, and mental needs. This requires a deep understanding of what makes you feel safe, respected, and comfortable. Ask yourself: What situations or behaviors make me uncomfortable? What values are most important to me? Self-awareness is the foundation of healthy boundaries.

2. Assess Existing Relationships

Evaluate your current relationships to see where your boundaries may be lacking or crossed. For example, think about times when you’ve felt overwhelmed, drained, or disrespected. Identify patterns—whether with friends, family, or coworkers—that contribute to these feelings. Acknowledge the relationships that uplift you and those that leave you feeling uncomfortable or used.

3. Clarify Your Limits

Establish limits based on your reflections. These can be emotional, physical, time-related, or personal-space boundaries. For instance, you may want to limit how much time you spend helping others if it drains your energy, or you may need to create physical space in your environment to feel focused or relaxed.

4. Practice Self-Reflection Regularly

Regularly assess how your boundaries are functioning. Boundaries are not static; as your needs and circumstances change, your boundaries should adapt. Take time to reflect on how well your boundaries are being respected and whether they need adjustment to better serve your well-being.

5. Learn to Say No

One of the hardest but most crucial parts of setting boundaries is learning to say “no.” Practice saying no in smaller, less challenging situations so you can build the muscle for bigger ones. Remember, saying no is about honoring your own limits and protecting your energy—it’s a form of self-respect.

6. Set Boundaries in Advance

When possible, communicate your boundaries before conflicts arise. For example, if you know that you need personal time after work, let those around you know that you’ll be unavailable during certain hours. Setting these expectations ahead of time can prevent misunderstandings and create a smoother dynamic.

7. Communicate Clearly

Once you’ve defined your boundaries, communicate them clearly and assertively. It’s essential to express your needs without guilt or apology. Be direct but respectful, focusing on how upholding the boundary improves your well-being. Clear communication prevents assumptions and helps others understand your expectations.

8. Surround Yourself With Supportive People

Build relationships with people who respect your boundaries. People who challenge or disregard your boundaries often benefit from your lack of them. Therefore, it’s important to have a supportive circle that values your limits and encourages you to maintain them.

9. Create Physical Boundaries

Physical boundaries are just as important as emotional ones. Set up environments that make you feel secure, whether that’s through creating designated workspaces, limiting physical touch, or ensuring you have time alone. For example, keeping technology out of your bedroom at night can protect your sleep quality and mental health.

10. Prepare for Pushback

People may resist or challenge your boundaries, especially if they’ve been used to you having none. It’s essential to set consequences for when boundaries are violated. For example, if someone keeps texting after you’ve requested space, stop engaging with their messages until they respect your request.

11. Reflect on “Hot Topics”

In conversations, certain topics can lead to discomfort or conflict. Reflect on the subjects you enjoy discussing with specific people and those you’d rather avoid. This will help you navigate sensitive topics and steer conversations toward healthier ground.

12. Allow Flexibility

Boundaries are guidelines, not rigid rules. There may be situations where you feel comfortable adjusting or temporarily relaxing a boundary, but this should always be based on conscious choice, not external pressure. Recognize when flexibility is appropriate, but also when it’s time to stand firm.

13. Seek Support

Building and maintaining boundaries can be challenging, especially if you face pushback from others. Seek support from trusted friends, mentors, or counselors who can help you uphold your boundaries and provide perspective during difficult times.

14. Practice Patience and Persistence

Establishing boundaries is a process that takes time and practice. Be patient with yourself as you learn and grow. Adjust your boundaries as needed and don’t be discouraged by setbacks. Boundary-setting is an ongoing skill that improves with continued reflection and effort.

15. Use Self-Reflection Exercises

Engage in journaling or other reflective exercises to reinforce your boundaries and check in on how well they’re serving you. These activities can highlight areas for improvement and offer insights into how you’re evolving in your boundary-setting journey.

These steps, based on reflective practices and clear communication strategies, can help individuals build and maintain healthy boundaries in various situations, ensuring they feel empowered, safe, and respected. As you continue this journey, remember that boundaries are about your well-being and should always align with your values.

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Empowerment Self-Care

Healing from Childhood Trauma: What Forrest Gump Teaches Us About Self-Belief and Unlearning Toxic Patterns

Finding hope in unlikely places: Healing from trauma is a journey, and every step forward matters.

Do you love Forrest Gump? Many of us connect deeply with the characters in that movie, especially when it comes to healing from trauma. Or maybe you’ve felt the weight of childhood trauma in your own life—experiencing anxiety, low self-esteem, or feeling disconnected from others. If that resonates with you, you’re not alone.

In Forrest Gump, Jenny’s character represents many people who’ve been shaped by childhood abuse. Unlike Forrest, who was raised to believe in himself no matter what, Jenny grew up in a toxic family system. Her father’s abuse became something her subconscious mind adapted to, even though she consciously knew it wasn’t right. This highlights one of the hardest parts of healing from childhood trauma: when abuse is normalized, it can take decades to fully unpack and understand.

Forrest vs. Jenny: A Contrast in Belief and Trauma

Forrest’s journey is marked by self-belief. Thanks to his mother, he grew up knowing he was just as good as anyone else. This belief carried him through life’s challenges—whether it was overcoming bullying, achieving success in sports, or building a career. Despite his intellectual disability, Forrest’s unwavering belief in himself allowed him to thrive.

Jenny’s story was much different. As a child, she endured abuse that shaped her self-image. Even though she wasn’t presumed to have any intellectual limitations like Forrest, the trauma she experienced took far longer to heal. Toxic family systems often do this: they convince you that abuse is normal, and the subconscious mind (or “lizard brain”) adapts to the chaos, even when the conscious mind knows better. As a result, Jenny spent much of her life struggling with self-destructive behavior, trying to escape feelings of worthlessness planted in childhood.

The Subconscious Mind: How Trauma Shapes Us

One of the most difficult aspects of childhood trauma is that it rewires our subconscious minds, making unhealthy patterns feel normal. This is why so many survivors of abuse find themselves in toxic relationships later in life—they’re unconsciously drawn to what’s familiar, even if they know better intellectually.

It’s the classic struggle between the subconscious and conscious minds: you know abuse is wrong, but because it was normalized when you were young, your lizard brain can’t easily distinguish healthy relationships from unhealthy ones. This can lead to confusion, fear, and anxiety that lingers long into adulthood, and it often takes an adult mind to truly understand how these childhood experiences shaped you.

Toxic people—especially those in positions of authority, like parents—can plant fear and confusion that takes years to unravel. Children are particularly vulnerable because they’re often convinced that the abuse they’re experiencing is somehow their fault or just how the world works. And this early conditioning can make the healing process a long and complicated journey.

Common Symptoms of Trauma: Do You Recognize These?

If you’ve experienced childhood trauma, you might relate to these common symptoms:

1. Emotional Reactions

  • Shock or disbelief: Difficulty processing or accepting what happened.
  • Fear or anxiety: A sense of constant worry, hypervigilance, or panic attacks.
  • Anger or irritability: Intense frustration or feeling on edge.
  • Sadness or depression: Persistent feelings of grief, hopelessness, or isolation.
  • Guilt or shame: Survivors may feel responsible for the event or guilty for surviving.

2. Physical Symptoms

  • Fatigue or exhaustion: Persistent tiredness despite rest.
  • Aches and pains: Unexplained physical pain, such as headaches, muscle tension, or stomach issues.
  • Changes in sleep patterns: Difficulty falling asleep, nightmares, or insomnia.
  • Changes in appetite: Overeating or loss of appetite.

3. Cognitive Reactions

  • Confusion or difficulty concentrating: Trouble focusing or making decisions.
  • Intrusive thoughts or flashbacks: Reliving the traumatic event as if it were happening again.
  • Memory problems: Difficulty recalling parts of the trauma or details surrounding the event.

4. Behavioral Reactions

  • Avoidance: Steering clear of reminders, places, people, or activities associated with the trauma.
  • Withdrawal: Isolating from loved ones, social situations, or activities once enjoyed.
  • Risky behaviors: Increased substance use, reckless driving, or other harmful behaviors.
  • Hypervigilance: Constantly feeling “on edge” or scanning the environment for potential threats.

5. Relational Changes

  • Difficulties in relationships: Strain in personal connections, feeling disconnected or misunderstood by others.
  • Trust issues: Difficulty trusting people, even those close to you.

6. Spiritual or Existential Changes

  • Loss of faith: Questioning or losing belief in a higher power or life’s meaning.
  • Sense of isolation: Feeling detached from others or the world around you.

Do these sound familiar? Trauma often goes unrecognized for years, especially when it was normalized in childhood. Like Jenny, many people don’t begin to fully process the impact of their experiences until much later in life. But recognizing the signs of trauma is the first step toward healing.

Practical Tips for Healing

While professional intervention is often helpful, there are several things you can do to start your healing journey on your own. Here are some practical, self-guided steps to help you unlearn toxic patterns and nurture your emotional well-being:

  1. Practice Self-Compassion
    Healing begins with self-compassion. Acknowledge that what you experienced wasn’t your fault, and be gentle with yourself as you navigate the healing process. Challenge negative self-talk and replace it with words of kindness. A simple practice is to speak to yourself the way you would comfort a close friend going through the same struggles.
  2. Start Journaling
    Writing down your thoughts and feelings is a powerful way to process trauma. When you put your experiences on paper, it can help you make sense of emotions that feel overwhelming. Journaling can also help you track your progress, recognize patterns, and release suppressed emotions.
  3. Set Healthy Boundaries
    One of the most important steps in healing from toxic family systems is learning how to set boundaries. This includes distancing yourself from people who may trigger your trauma or perpetuate unhealthy patterns. Be clear with yourself and others about what you need to feel safe and supported.
  4. Engage in Mindfulness and Meditation
    Trauma often leaves you feeling disconnected from your body and the present moment. Mindfulness and meditation practices can help you reconnect. Try simple breathing exercises, guided meditations, or yoga to reduce anxiety and bring yourself back to the present.
  5. Educate Yourself About Trauma
    Understanding how trauma works can empower you to heal. Read books, listen to podcasts, or watch educational videos that delve into the nature of trauma and its effects on the brain. By understanding the root causes of your feelings and behaviors, you can begin to dismantle toxic patterns more effectively.
  6. Foster Supportive Relationships
    Seek out friends or community groups where you feel safe, heard, and supported. Healing doesn’t have to be a solo journey—finding people who can uplift you during tough times can make a huge difference.
  7. Create a Routine for Self-Care
    Trauma can often disrupt our sense of stability. Create a routine that includes self-care activities you enjoy, whether it’s taking a bath, going for a walk, or spending time with loved ones. Having a consistent routine can ground you and give you a sense of control over your environment.
  8. Challenge Negative Beliefs
    Over time, trauma can shape your beliefs about yourself and the world. Challenge these negative beliefs by replacing them with affirmations and positive truths. For example, if you struggle with feeling unworthy, remind yourself daily that you deserve love, peace, and happiness.

These steps can help you start the journey of healing on your own, but if you find that your trauma feels too overwhelming to handle alone, it’s okay to seek professional support. Therapy or counseling may become necessary, but it’s always your choice and at your own pace.

Healing: Self-Compassion and Unlearning Toxic Patterns

Healing from trauma requires self-compassion and the courage to unlearn toxic patterns that were ingrained in childhood. It’s not easy, and it takes time—but it’s possible. One of the most important things to understand is that healing doesn’t happen overnight. Just like Jenny’s journey, it can take years to undo the damage caused by toxic family systems.

This is where self-compassion comes in. Healing means giving yourself the grace to process those emotions, the patience to unlearn what no longer serves you, and the belief that you are not defined by your past. You are worthy of healing and happiness—no matter how long it takes to get there.

Belief in Yourself: Learning from Forrest’s Lesson

One of the greatest lessons from Forrest Gump is the power of belief. Forrest’s success was rooted in his mother’s teachings: he was no less capable than anyone else. This unwavering belief carried him through life’s challenges and opened doors for him that others thought impossible.

Healing from trauma means relearning how to believe in yourself. It means understanding that even if your past is filled with pain or confusion, your future doesn’t have to be. Trauma often clouds our sense of self-worth, but just like Forrest, you have the power to build a life full of meaning, love, and success—no matter what your starting point was.

Moving Forward: Reclaiming Your Story

If Forrest Gump teaches us anything, it’s that healing is possible. Whether you identify more with Forrest’s belief in himself or Jenny’s longer, harder journey to self-acceptance, know this: you have the power to reclaim your story.

You are not defined by your trauma. You are defined by your resilience and your courage to heal. Every step forward, no matter how small, is a victory. Be patient with yourself. The healing journey may be long, but the peace, self-love, and happiness you’re working toward are worth every step.

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Building Community Self-Care

The Power of Patience in Building Meaningful Connections

Building connections takes time—allow relationships to unfold naturally, brick by brick, just like the quiet moments shared in silence.

Have you ever felt that surge of excitement when you meet someone who just might be the person you’ve been waiting for—a potential friend, mentor, or partner? Maybe it’s a spark of understanding, shared interests, or a sense of relief after experiencing loneliness. It’s easy to want to rush into something deeper, to finally feel that connection you’ve craved for so long. But what happens when we move too fast?

In their book, The Wait, Devon Franklin and Meagan Good explain how letting relationships develop naturally, without forcing intimacy, allows people to build the foundational trust, respect, and mutual understanding that lead to stronger connections. While their advice focuses on romantic relationships, the principles they share are universal. Whether you’re seeking deeper friendships, professional networks, or personal support systems, giving relationships the space to grow at their own pace can make all the difference.

Why Patience Is Key to Lasting Bonds

When we rush to form a connection, we often skip essential steps—getting to know the other person, understanding their values, and building trust. The excitement of finally finding someone who gets you can make it tempting to dive in, but moving too quickly often leads to misunderstandings or unmet expectations.

This is particularly hard when loneliness and isolation have been part of your journey. Social anxiety can amplify the desire to hold on tightly to any potential bond. The stakes feel higher when it feels like you’ve waited forever. But here’s the reality: trying to rush a connection often leads to disappointment because the relationship hasn’t had time to grow strong roots. Instead of finding stability, you might find yourself vulnerable to rejection, frustration, or even toxic dynamics.

Letting things unfold naturally, however, allows both people to gradually reveal their true selves. It provides the space for respect, trust, and emotional safety to develop, which are essential to any healthy relationship.

Building Trust Brick by Brick

A solid relationship requires trust, but trust doesn’t form overnight. Franklin and Good emphasize that taking time allows you to observe how people act in different situations, how they handle stress, and how they treat others. These observations are crucial to knowing whether someone aligns with your values and whether you can rely on them in the long run.

In everyday relationships, this translates to allowing people to show up for you in small ways over time. Maybe it’s a friend who consistently listens when you’re stressed or a colleague who offers genuine help without expecting anything in return. Over time, these small actions build trust and help form a connection based on authenticity, not just proximity or convenience.

Practical Tips for Letting Relationships Unfold Naturally

So how can we practice patience and still nurture potential connections, especially when loneliness feels overwhelming? Here are some practical tips to keep in mind:

  1. Focus on the Present: Instead of worrying about where the relationship is going, try to stay present and enjoy the moments you share. Whether it’s a casual coffee chat or a shared project, focus on the quality of the interaction rather than what it could become.
    • Example: Imagine you’ve recently met someone at work, and you’re starting to feel a connection that could turn into a friendship. Rather than jumping ahead and wondering if you’ll end up being best friends or worrying whether they like you, focus on enjoying your time together in the moment. If you’re having coffee, listen to their stories, share your thoughts, and simply enjoy the conversation.
  2. Set Boundaries Early: Setting clear emotional boundaries helps protect you from jumping in too fast. It’s okay to pace your emotional investment and check in with yourself about how comfortable you feel sharing more personal details.
    • Example: Let’s say you’ve just met a new acquaintance at a social event. You feel a spark, but you’re not ready to dive into deep, personal conversations yet. Instead of oversharing or feeling pressured to reveal too much too soon, let the relationship develop at a pace that feels comfortable. For instance, you might choose to talk about surface-level topics, like hobbies or mutual interests, while waiting until you’ve built more trust before discussing personal struggles or emotions.
  3. Check Your Expectations: Social anxiety often amplifies the fear of rejection. Ask yourself if you’re placing too much pressure on the other person to fulfill your emotional needs. Remember that one relationship can’t fill every gap—connections take time to deepen.
    • Example: You’ve started hanging out with a new group of friends, but after a few weeks, you notice you’re expecting them to invite you out every weekend. If they don’t, you feel disappointed or even rejected. This is a good moment to check your expectations. Remind yourself that friendships grow over time, and it’s okay if you’re not included in every plan right away. Take the pressure off by making time for your own interests or connecting with others, instead of relying solely on this group for all your social needs.
  4. Be Honest About Your Needs: While it’s important to pace relationships, it’s equally essential to be honest about your needs. If you’re feeling particularly vulnerable, communicate that. Maybe you aren’t ready to open up completely yet, and that’s okay. Real connections respect where you are emotionally.
    • Example: Suppose you’ve started getting closer to a colleague, and they invite you to a small gathering. You’re feeling emotionally overwhelmed that week and aren’t ready to engage socially at that level. Instead of forcing yourself to go or cutting off the relationship, be honest with them. You might say, “I’m going through a lot right now and need some time to recharge, but I’d love to hang out another time.” This communicates your need for space while still keeping the door open for future connection.
  5. Observe, Don’t Assume: Allow time to observe the other person’s character, actions, and consistency. Don’t assume they’re a perfect fit for your life based on initial excitement. True alignment reveals itself with time.
    • Example: After a few friendly encounters with someone new, you might be tempted to assume they’re exactly the kind of supportive friend you’ve been looking for. Instead of jumping to conclusions, give it time. Maybe you’ll notice how they respond to difficult situations or how consistent they are in their communication. For instance, if they cancel plans often or aren’t there when you need support, these are signs that you need to observe before getting too emotionally invested.
  6. Embrace the Waiting: It might sound counterintuitive, but learning to embrace the waiting process can ease the pressure. Each relationship will reveal its potential naturally—there’s no need to rush.
    • Example: Let’s say you’re waiting for a potential friendship to deepen, but it’s not happening as fast as you’d hoped. Instead of feeling anxious about where things are going, focus on your own growth in the meantime. Spend time engaging in activities that make you feel fulfilled, like a new hobby or self-care routine. Embracing the waiting period allows you to build your own sense of fulfillment, so you’re not solely dependent on the relationship progressing quickly.

Thriving During the Waiting Season

Franklin and Good also talk about the concept of “the waiting season,” where you work on yourself while allowing time for relationships to mature. In any relationship, whether platonic or romantic, this season can be a time of personal growth. Instead of feeling like you’re just waiting for your tribe to show up, use this time to invest in yourself. Learn new skills, strengthen your emotional resilience, and practice self-love. The more grounded and whole you feel, the more likely you’ll attract relationships that mirror that balance.

It’s hard when you’ve been waiting a long time, and the temptation to rush into relationships is strong, but building supportive connections takes time. Trust that the right people will come into your life at the right time, and when they do, they’ll stay not because you rushed into anything, but because the relationship was built on mutual understanding and trust.

A Final Word of Encouragement

You are not alone in feeling the pull to find deep connections quickly. But relationships that last are not formed in a rush; they are slowly nurtured, like seeds that need time to take root before they blossom. As you continue your journey toward building a support system—whether through friendships, family, or professional networks—remember to trust the process.

Letting things happen naturally doesn’t mean you’re passive; it means you’re allowing space for meaningful growth. And when the connection finally deepens, it will be because it was ready—not because it was forced. Keep moving forward, one step at a time, and believe that your patience will lead to relationships that support, uplift, and fulfill you.

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Building Community Empowerment

Waiting for My Tribe: Finding Joy and Meaning While Longing for Deep Connections

Finding joy in the journey while waiting for your tribe to arrive—celebrate the present and trust that meaningful connections are on the horizon.

We all crave that special group of people—the ones who get us, who uplift us, and make life feel richer. Yet, for those of us who have struggled with isolation, depression, or trauma, the wait for those deep, soul-nourishing connections can feel painfully long. You interact with people, live your life, hoping that somewhere along the way, you’ll find “your people.” But when those connections stay casual, it can leave you feeling like something’s missing. It’s easy to wonder, When will I find my tribe?

I’ve been there, feeling stuck in a cycle of surface-level interactions while desperately wanting those deeper relationships—the kind where you can truly be yourself. It can feel frustrating, even empty, when the connections around you don’t fill that space in your heart. But what I’ve discovered is that, even in the waiting, you can still find joy, purpose, and meaning. The wait doesn’t have to be filled with frustration—it can be an exciting journey toward something beautiful.

Let’s explore how you can embrace this phase of life and make it a time of growth and self-love, all while preparing for the deep connections that are surely on their way.

The Longing for “Your People”

It’s normal to want more from your relationships, especially when you’re struggling. Maybe you’ve been dealing with the lingering effects of past trauma or feeling the weight of loneliness. In these moments, the desire for connection intensifies. You might find yourself hoping that each new interaction will be the one that finally leads to something deeper. When it doesn’t, it can feel like a letdown.

But here’s the thing: just because you haven’t found your tribe yet doesn’t mean you won’t. In fact, these moments of longing can be opportunities for growth. You’re not just waiting—you’re becoming. Every day, you are becoming the person who will attract those deep, loving relationships. And while that can take time, it doesn’t mean your life has to feel incomplete in the meantime.

Filling the Void vs. Building Fulfillment

It’s so tempting to try to fill the void with whatever connections come your way. Maybe you start investing time in friendships or social circles that don’t truly resonate with who you are, just to have some company. I get it—feeling lonely can be hard, and having someone around might seem better than being alone. But here’s the secret: settling for shallow connections only delays the arrival of your tribe.

Instead of filling your time with people who don’t match your energy, use this waiting period to build fulfillment in other ways. This is a time for you to explore, to discover new passions, and to deepen your relationship with yourself. The more you nourish your own life, the more likely you’ll be to attract people who add to your joy rather than just occupy space.

Thriving While You Wait: 6 Tips to Stay Uplifted

So, how do you make the most of the waiting period while staying open to the love and connections you deserve? Here are six uplifting strategies to guide you through this phase:

  1. Embrace Self-Love and Growth: Waiting for your tribe isn’t about twiddling your thumbs. It’s about stepping into your own power. What hobbies have you always wanted to try? What passions light you up? Dive into activities that make you feel alive—whether it’s painting, journaling, learning a new skill, or practicing mindfulness. The more you fall in love with your life, the more magnetic you become to the right people.
  2. Find Joy in the Everyday: There’s magic in the little moments, even when they seem ordinary. Savoring a cup of coffee, going for a walk in nature, or laughing at your favorite TV show can fill your day with joy. By focusing on the beauty of the present, you shift from waiting for something better to realizing that joy is already here. Your tribe will come, but you don’t have to wait to start living fully.
  3. Redefine Connection: Sometimes we dismiss the connections we already have because we’re searching for something “deeper.” But what if those casual interactions are stepping stones toward deeper relationships? Start appreciating the people in your life for what they bring, even if it’s just a shared moment of laughter or a kind gesture. These small acts of connection can add meaning to your life and help you stay open to more.
  4. Set Boundaries with Shallow Connections: That said, you don’t have to pour energy into relationships that leave you feeling drained. Setting boundaries is a powerful act of self-love. Know your worth, and don’t be afraid to step back from relationships that don’t nurture you. By doing this, you make space for the right people to enter your life—those who will see your value and meet you where you are.
  5. Celebrate Your Own Company: Sometimes, the most important relationship you have is the one with yourself. While it’s natural to crave connection, learning to enjoy your own company can be incredibly freeing. Take yourself on dates, indulge in solo adventures, or simply enjoy the quiet moments of reflection. When you are comfortable in your own skin, you radiate confidence and attract people who match your vibe.
  6. Stay Hopeful—Your Tribe Will Find You: Trust the process. The right people are out there, and you will connect with them when the time is right. Instead of focusing on the absence of your tribe, focus on what you’re building in your own life. Remember, the wait is not wasted time—it’s part of the journey toward finding the people who will love and appreciate you exactly as you are.

The Journey to Finding Your Tribe

Finding your tribe isn’t a race, and it’s not about reaching a final destination. It’s a journey that unfolds over time. Every interaction, every moment of self-discovery, and every step forward brings you closer to the people who will add richness and love to your life.

In the meantime, don’t wait for happiness to arrive with your tribe. Create it now. Celebrate your own growth, find joy in the present, and trust that the connections you long for are already on their way. They’ll come when you least expect it, and when they do, you’ll be ready to embrace them fully. Until then, keep shining, keep growing, and know that you are never alone in this journey.

Your tribe is out there. And they’re looking for you, too.

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Building Community Empowerment Self-Care

Breaking the Isolation Loop: How to Find Connection Without Losing Yourself

Stay true to yourself, even in a crowded room. Authenticity protects your peace.

Ever felt like every social interaction is make-or-break? Like, “Maybe this time, I’ll finally find someone who understands me”? If you’ve faced rejection or trauma, it’s easy for that thought to sneak in—turning casual conversations into high-stakes moments. Suddenly, small talk feels like the gateway to ending your loneliness, and if it doesn’t lead to deeper connection, the rejection stings more than it should.

Sound familiar? You’re not alone.

We’ve all been there at some point, wondering why the desire for love and belonging can feel so heavy. The catch? That pressure can actually push people away, leaving you feeling even more isolated. And when you’re so hungry for love, you might lower your boundaries, making it easy for toxic people to slip into your life.

The good news? You can break this loop. Here’s how to start finding connection in a way that feels healthy, uplifting, and true to you.

1. Ditch the Pressure to “Find Love” in Every Interaction

We all want to feel seen and understood, but not every interaction is going to result in that perfect connection. That’s okay! Sometimes, putting too much pressure on a conversation makes you feel more anxious than necessary, as if every chat has to be the beginning of a deep relationship. Spoiler alert: It doesn’t.

Instead, see every conversation as a small step toward connection rather than a life-altering moment. When you approach social interactions with curiosity instead of expectation, you’ll find yourself relaxing—and ironically, that’s when connections often happen naturally.

Tip: The next time you’re heading into a social situation, remind yourself: “I’m here to connect, not to impress.” Try to focus on enjoying the interaction, rather than expecting it to fulfill all your emotional needs.

2. Own Your Boundaries Like a Boss

It’s easy to let boundaries slide when you’re feeling lonely. You might put up with behavior that you wouldn’t normally tolerate just to keep someone around. But here’s the thing: lowering your standards to avoid isolation will only lead to more pain in the long run.

Boundaries are your secret weapon. They keep you safe from toxic relationships and ensure that the connections you do form are healthy. Saying “no” doesn’t mean you’re pushing people away—it means you’re making room for the right people to enter your life.

Tip: If setting boundaries feels tough, start small. Practice saying something like, “I don’t feel comfortable with that,” or “I need some space.” The more you do it, the easier it will become to protect your peace without second-guessing yourself.

3. Rediscover the Magic of Solo Time

It’s hard to thrive in social settings if you’re not comfortable on your own. While the goal is to connect with others, finding peace in your own company is the first step to breaking the isolation loop. When you nurture your relationship with yourself, you’ll feel less desperate for outside validation and more grounded in who you are.

Think of this time as an opportunity to fall in love with your life—even when no one’s around to witness it. Dive into your hobbies, explore new interests, and give yourself permission to enjoy solitude.

Tip: Plan solo dates! Go to that coffee shop you’ve been meaning to try, spend an afternoon at the park, or just binge-watch a series you love. The more you enjoy your own company, the less pressure you’ll put on your social interactions.

4. Ease Into Vulnerability

We get it—when you’re starved for connection, you want to dive deep with someone right away. But rushing into vulnerability can backfire, especially if the person on the other side isn’t trustworthy. Instead of spilling your life story at the first opportunity, take time to gradually build trust. True connection is a slow burn, and that’s a good thing!

Tip: Start by sharing small bits of yourself and observe how the person responds. Do they make you feel safe? Are they genuinely interested? Let the relationship evolve naturally, rather than rushing to get to the heart of everything at once.

5. Diversify Your Support System

Yes, romantic love is amazing, but it shouldn’t be the only source of love in your life. Friendships, family relationships, and even community connections can fill your emotional cup in ways that a romantic relationship can’t always do alone. The more you build up your support system, the less likely you are to feel that overwhelming pressure in any one relationship.

Tip: Make it a point to reach out to friends or acquaintances for low-stakes hangouts. Grab coffee, go for a walk, or attend a local event. It doesn’t need to be a deep connection right away—just enjoy their company and see what unfolds!

6. Celebrate the Wins (No Matter How Small!)

Breaking the isolation loop is a journey, and like any journey, there are milestones worth celebrating. Did you make a new friend? Reinforce a boundary? Enjoy time on your own without feeling lonely? These are all wins, and they deserve to be acknowledged!

Tip: Keep a journal where you can track your progress. Write down each moment where you felt more in control, more connected, or more at peace with yourself. Seeing your growth on paper can be a powerful reminder that you’re moving in the right direction—even when it feels slow.

Breaking out of the cycle of loneliness and isolation isn’t easy, but it’s definitely possible. The key is to approach connection with intention—without giving away your power. You deserve love, but the right kind of love: one that doesn’t require you to lose yourself in the process. So take a deep breath, ease the pressure, and trust that the connections meant for you will come when you’re ready.

In the meantime, you’ve got yourself—and that’s already a pretty amazing place to start.

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Building Community Communication Skills

Speak Up! The Power of Assertive Communication

Empowering the overlooked: Advocacy in action. A young Black woman embraces assertive communication, breaking barriers for mental health visibility. #BIPOCWellness #AssertiveVoices

In a world filled with diverse voices and perspectives, the art of assertive communication stands as a beacon of empowerment, particularly for individuals navigating life through the lens of neurodiversity, or any form marginalization. It’s not just about speaking up; it’s about mastering the delicate balance between expressing oneself confidently while respecting others. If you’ve felt overlooked or unheard, fear not! Here are some effective tips to help you harness the strength of assertive communication in your daily interactions.

1. Know Thyself: Understanding your thoughts, emotions, and boundaries is the cornerstone of assertiveness. Take time to identify what you feel comfortable with and what makes you uneasy. Embrace your quirks and uniqueness, allowing your genuine self to shine.

2. Practice Makes Progress: Start small by asserting yourself in low-stakes situations. Whether it’s politely declining an invitation or offering an opinion in a friendly discussion, these baby steps build the foundation for assertiveness.

3. The Power of “I” Statements: Expressing your thoughts using “I” statements, such as “I feel…” or “I need…”, can prevent others from feeling attacked or defensive. It helps convey your perspective without causing unnecessary friction.

4. Setting Boundaries Gracefully: Communicate your boundaries kindly but firmly. Remember, it’s okay to say “no” when something doesn’t align with your comfort level. Establishing boundaries is an act of self-care.

5. Active Listening: Assertiveness isn’t just about speaking; it’s also about being a good listener. Engage actively in conversations, validate others’ viewpoints, and respond thoughtfully. This reciprocity fosters an environment of mutual respect.

6. Confidence is Contagious: Embrace confident body language – maintain eye contact, stand tall, and speak with conviction. When you exude confidence, it becomes infectious, positively impacting how others perceive and respond to you.

7. Constructive Feedback Loop: Providing and receiving feedback is essential for growth. Offer feedback tactfully and be open to receiving it graciously. This exchange cultivates a culture of learning and understanding.

8. Seek Support and Allies: Surround yourself with individuals who uplift and support you. Having a network of allies who understand and respect your communication style can bolster your confidence to assert yourself more effectively.

9. Mindful Response over Reaction: Practice pausing before responding in emotionally charged situations. This momentary pause allows you to collect your thoughts and respond in a manner that aligns with your assertive communication goals.

10. Self-Advocacy is Key: Advocate for yourself confidently in various settings, whether at work, in relationships, or within social circles. Your needs and opinions matter, and expressing them assertively ensures they are acknowledged.

Remember, becoming proficient in assertive communication is a journey, not a destination. It’s about finding your voice, feeling empowered to express yourself authentically, and respecting others in the process. So, embrace your uniqueness, speak your truth with kindness, and watch as assertive communication becomes your superpower in navigating life’s diverse landscapes.