Emotions in Harmony

Latest Episodes:

How to Control Your Anger Without Bottling It Up or Blowing Up Oct 20, 2026

Show notes

There's a question almost nobody says out loud: why do I end up yelling at the people I love the most?

In this episode we talk about anger without guilt and without moralizing. You'll learn to read your own "anger traffic light" before you hit red, the PAUSE technique for regulating in five steps, and the difference — almost always told wrong — between discharging the body and ruminating on the offense.

We also talk about something rarely discussed: what happens when someone lives somewhere their anger has nowhere to go.

Getting angry doesn't make you a bad person. Anger is an alarm, not a defect.

Links:

Full article: https://armoniaemocional.com/how-to-control-anger/
Online psychotherapy with Armonía Emocional: https://armoniaemocional.com/psicoterapia/

Support resources:

United States — National Domestic Violence Hotline: 1-800-799-7233 (1-800-799-SAFE). Text START to 88788. Available 24/7: https://www.thehotline.org/
If you're listening from another country, look up the domestic violence helpline where you live.

Studies cited:

Kjærvik, S. & Bushman, B. (2024). Meta-analytic review of 154 studies on anger management activities. Clinical Psychology Review. Summary: https://news.osu.edu/breathe-dont-vent-turning-down-the-heat-is-key-to-managing-anger/
Bushman, B. (2002). Does Venting Anger Feed or Extinguish the Flame? Personality and Social Psychology Bulletin. https://journals.sagepub.com/doi/10.1177/0146167202289002
American Psychological Association. Strategies for controlling your anger. https://www.apa.org/topics/anger/strategies-controlling

Embrace your Essence and Fall in Love with Yourself Feb 28, 2025

Show notes

In this inspiring episode, Dr. Carmen invites you to begin a beautiful journey of self-discovery and self-love. This is a guide to reconnecting with yourself, valuing yourself as you are, and cultivating a more loving and compassionate relationship with yourself. Self-love is the foundation for living with emotional harmony, improving relationships, and strengthening your overall well-being.

What will you learn in this episode?

How to recognize and honor your personal worth.
Strategies to speak to yourself with love and respect.
How to set healthy boundaries from self-love.
The power of self-compassion to heal emotionally.

If this episode resonated with you, share it with someone who needs it and leave me your comments. Hearing from you fills me with joy and motivates me to continue creating valuable content. Together we can build a community full of emotional harmony!

Remember: Loving yourself is the first step to transforming your life. Today is a good day to embrace your essence and fall in love with yourself.

Let's stay connected!

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English YouTube Channel: https://www.youtube.com/c/EmotionsinHarmony?sub_confirmation=1
Do you want to be our sponsor? Email us at info@emotionsinharmony.org

From Disconnection to Genuine Love: How to Build an Authentic Relationship Feb 12, 2025

Show notes

In this special episode for the Month of Love, Dr. Carmen Román shares key tools to strengthen your connection as a couple and transform relationships from disconnection to genuine and authentic love. This episode has been extracted from a private class and is shared to help you build a more authentic relationship based on communication, trust, and mutual respect. What you will learn:

What are the barriers that prevent you from showing your vulnerability?
How can you be vulnerable, and when should you be?
How to be compassionate and develop it even further?
How to be more authentic?
The importance of authenticity and vulnerability in love.
Key steps to cultivate a relationship based on respect and mutual growth.

Hey, I'm Carmen, (shhh, don't tell my team 🤫) I snuck into these notes to leave you this message that excites me so much! 📢 Special Invitation to My Book Signing! 📖✨ I want to take a few minutes to invite you to a very special event: the presentation and signing of my book "10% Más Egoísta", which I co-wrote with Rosa Estela Mendoza. The event will take place on February 14, 2025, at Books Inc. Campbell, California, USA, at 7:00 pm (Pacific Time). Here's the exact address, see you there: https://maps.app.goo.gl/Ze7Cio1Ez1rbf12o7 If you already have your book, bring it along, and I'll sign it with great affection. It will be a wonderful opportunity to connect and reflect on self-love and relationships! Thank you for reading! Sending you a big hug, Carmen. If this episode resonated with you, or you think someone close to you could benefit from this reflection, please share it! We want to accompany you on your journey toward a year filled with emotional and spiritual harmony. Don't forget to leave your comments and suggestions for future episodes. Let's stay connected!

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Do you want to be our sponsor? Email us at info@emotionsinharmony.org

Five Spiritual and Essential Goals to Start the Year Jan 23, 2025

Show notes

DOWNLOAD YOUR FREE PDF HERE TO START DE-STRESSING YOUR LIFE! https://emotionsinharmony.ck.page/3be65c0248 In this special New Year's episode, Dr. Carmen Román, psychologist, host of the Emotions in Harmony podcast, and co-author of the book "10% Más Egoísta", invites you to reflect on five spiritual goals that can help you start the year with a renewed and purposeful mindset. These goals are powerful tools to nurture your emotional, spiritual, and mental well-being, allowing you to build a more harmonious and fulfilling path. The five essential goals we explore in this episode:

Gratitude: Recognizing and appreciating the blessings in our lives, even in difficult moments.
Hope: Maintaining a positive attitude toward the future, even when facing uncertainty.
Compassion: Being kind and empathetic to ourselves and others.
Forgiveness: Letting go of the weight of resentment and finding inner peace through release.
Faith: Cultivating trust in something greater than ourselves, whether spirituality, personal beliefs, or a deep sense of purpose.

What you'll learn in this episode:

How to implement daily gratitude to improve your emotional well-being.
Simple practices to develop compassion in your relationships and with yourself.
The impact of forgiveness on emotional health and how to take the first step toward it.

This episode is an invitation to reflect, prioritize, and connect with what truly matters as you begin a new year. Remember, each of these goals is a gift you can give yourself to grow and transform your life from within. If this episode resonated with you, or you think someone close to you could benefit from this reflection, please share it! We want to accompany you on your journey toward a year filled with emotional and spiritual harmony. Don't forget to leave your comments and suggestions for future episodes. Let's stay connected!

Give us your opinion: https://fm.addxt.com/form/?vf=1FAIpQLSfkt246EwGX7zGWVRZai_C63XxY4b6u2WOCS2BuTQ6mkpuPBA
Join our WhatsApp Group: https://whatsapp.com/channel/0029VaVUjc8EKyZLcNNpbH23
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Become a Member: https://emotionsinharmony.org/membresia
Find us on Instagram: https://www.instagram.com/EmotionsinHarmony
Facebook Group: https://facebook.com/groups/AmigosinHarmony
Meditate on Insight Timer: https://insighttimer.com/carmenroman
Spanish YouTube Channel: https://www.youtube.com/c/ArmoniaEmocional?sub_confirmation=1
English YouTube Channel: https://www.youtube.com/c/EmotionsinHarmony?sub_confirmation=1
Do you want to be our sponsor? Email us at info@emotionsinharmony.org

Cope with Negative Emotions During the Holidays Dec 21, 2024

Show notes

DOWNLOAD YOUR FREE PDF HERE TO START DE-STRESSING YOUR LIFE! https://emotionsinharmony.ck.page/3be65c0248

In this special holiday episode I share practical tips and emotional tools to face the holidays in a healthy way, both mentally and emotionally.

The end of the year celebrations can be a time of joy, and also could be a time of stress, nostalgia, family conflicts or sadness. Let's talk about how you can find balance and take care of your well-being during this season.

Topics that I discuss in this episode:

How to manage family and social expectations during the holidays.
Strategies to overcome feelings of loneliness or nostalgia during this time.
The importance of establishing healthy boundaries with family and friends.
How to find moments of peace and self-care in the midst of the holiday season.

What you will learn in this episode:

Techniques to regulate your emotions in difficult or tense situations.
Tips to celebrate the holidays from a place of gratitude and well-being.
How to deal with grief or the absence of loved ones during celebrations.

The holidays can be emotionally challenging, but with the right tools, you can turn them into an opportunity to grow and heal. This is a guide to face the common emotional challenges and enjoy this season with greater serenity and harmony.

Share this episode with someone who needs it and leave us your comments and suggestions for future topics.

Let's stay connected!

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Facebook Group: https://facebook.com/groups/AmigosinHarmony
Meditate on Insight Timer: https://insighttimer.com/carmenroman
Spanish YouTube Channel: https://www.youtube.com/c/ArmoniaEmocional?sub_confirmation=1
English YouTube Channel: https://www.youtube.com/c/EmotionsinHarmony?sub_confirmation=1
Do you want to be our sponsor? Email us at info@emotionsinharmony.org

Stress, Anxiety and Panic: Causes and Treatments. Part 2. Dec 13, 2024

Show notes

DOWNLOAD YOUR FREE PDF HERE TO START DE-STRESSING YOUR LIFE! https://emotionsinharmony.ck.page/3be65c0248 In this second part of the analysis on anxiety, stress, and panic attacks, Dr. Carmen Román continues to explore these fundamental topics that affect so many people in their daily lives. With a practical and compassionate approach, this episode offers additional strategies and answers to frequently asked questions from listeners regarding the symptoms and how to differentiate them. What you will learn in this episode: • Causes • How they affect your life • Treatments • Coping skills If this episode resonated with you, or you think someone close to you could benefit from it, share it. Your emotional well-being is important, and we are here to support you. Don't forget to leave your comments and suggestions for future episodes! If you haven't explored the first part yet, you can access it here: https://emotionsinharmony.libsyn.com/stress-anxiety-and-panic-understand-their-differences-part-1

Let's stay connected!

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Do you want to be our sponsor? Email us at info@emotionsinharmony.org

The benefits of forgiveness with Dr. Fred Luskin Nov 29, 2024

Show notes

DOWNLOAD YOUR FREE PDF HERE TO START DE-STRESSING YOUR LIFE! https://emotionsinharmony.ck.page/3be65c0248 Granting forgiveness, either to yourself or someone else, can be a way to let go of anger and resentment. However, a big misunderstanding about forgiveness is that once you forgive someone you have to reconcile with them even if they wronged or hurt you, but this is not necessarily the truth. Granting forgiveness serves as a benefit to your mental health, and it is perfectly okay to keep the memory of what happened to learn and create plans of self-protection for the future, while still letting go of the anger and hurt, which will help you to maintain your mental health. In this special episode of Emotions in Harmony, Dr. Carmen Román talks with the renowned expert on forgiveness, Dr. Fred Luskin, author and director of the Stanford Forgiveness Project. Together, they address the transformative power of forgiveness as a key tool to heal emotional wounds, improve relationships, and find inner peace. Forgiveness is not just an act toward others but a gift we give to ourselves. Throughout this episode, we explore: * What forgiveness really is—and what it is not. * Common myths about forgiveness that prevent us from moving forward. * The emotional, physical, and psychological benefits of practicing forgiveness. * How forgiveness helps us free ourselves from resentment and accumulated pain. What you will learn in this episode: * How to differentiate forgiveness from reconciliation. * Why forgiveness is essential for our mental health and well-being. This episode is an invitation to reflect on the impact that resentment and the lack of forgiveness have on our lives, and how we can free ourselves to live with greater peace and emotional harmony.

Connect with Dr. Fred Luskin

https://fredluskin.com

Let's stay connected!

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Stress, Anxiety and Panic: Understand Their Differences. Part 1. Nov 21, 2024

Show notes

DOWNLOAD YOUR FREE PDF HERE TO START DE-STRESSING YOUR LIFE! https://emotionsinharmony.ck.page/3be65c0248 In this episode, Dr. Carmen Román delves into three fundamental topics that affect many people in their daily lives: anxiety, stress, and panic attacks. These conditions can arise at different moments in our lives, and if not properly managed, they can significantly impact our mental and physical health.

Throughout this episode, we explore:

• What anxiety is and how it differs from everyday stress. • How to recognize the symptoms of stress before they become something more serious. • What happens in the body and mind during a panic attack. • The importance of seeking professional help when emotions feel overwhelming.

What you will learn in this episode:

• How to identify the early signs of anxiety, stress, and panic. • How self-care and routines can help you prevent prolonged states of stress. • When and how to seek professional support to effectively address these emotions.

This episode serves as a practical guide to help you learn to manage your emotions and regain control when anxiety, stress, or panic begin to impact your daily life.

Let's stay connected!

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Spanish YouTube Channel: https://www.youtube.com/c/ArmoniaEmocional?sub_confirmation=1
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Do you want to be our sponsor? Email us at info@emotionsinharmony.org

We are celebrating 7 years! Anniversary Episode May 09, 2024

Show notes

At Emotions in Harmony, we are incredibly excited and want to share with you a very special moment: we are celebrating the seventh anniversary of our podcast. It's beautiful to look back and remember how we started this journey. Boy, have we grown together over these years! We want to express our deepest gratitude for being with us on this journey that we continue walking together. Your trust and participation have been essential for our growth and evolution. From the beginning, our mission has been to provide valuable information about mental health and emotional well-being; thanks to you and the entire community we have been able to reach more and more people. Initially we focused solely on mental health topics in English, then we founded the non-profit organization "Emotions in Harmony". Shortly after, in response to your requests, we decided to cater to Spanish-speaking audiences as well with "Armonía Emocional". Thank you for inspiring this change and for being part of our evolution! Today, thanks to your unwavering support, we have expanded and are offering new opportunities, including the Luxury and Premium Memberships (currently in Spanish). This allows exclusive access to specialized content and live sessions with professionals, currently with discounts of up to 15% specially designed for you as our loyal followers. We want to continue growing, improving, and adapting to your needs. That's why we invite you to participate in our survey. Your opinion is vital to ensure we provide you with the highest quality, relevant content. At the end of the notes, you can find the survey link. Additionally, I want to share with you which audios and videos are the most popular and most viewed. I encourage you to explore them and discover new ideas and tools that can be useful for you. They are popular for a reason, so if you haven't seen them yet, perhaps it's worth checking them out as they surely have something to offer. We've included the links below for you. Thank you once again for being part of this beautiful family. I'm excited for everything that's to come and to continue growing together on this journey of emotional well-being. Sending you a warm hug!

Let's stay connected!

Give us your opinion: https://fm.addxt.com/form/?vf=1FAIpQLSfkt246EwGX7zGWVRZai_C63XxY4b6u2WOCS2BuTQ6mkpuPBA
Join our WhatsApp Group: https://whatsapp.com/channel/0029VaVUjc8EKyZLcNNpbH23
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Become a Member: https://emotionsinharmony.org/membresia
Find us on Instagram: https://www.instagram.com/EmotionsinHarmony
Facebook Group: https://facebook.com/groups/AmigosinHarmony
Meditate on Insight Timer: https://insighttimer.com/carmenroman
Spanish YouTube Channel: https://www.youtube.com/c/ArmoniaEmocional?sub_confirmation=1
English YouTube Channel: https://www.youtube.com/c/EmotionsinHarmony?sub_confirmation=1
Do you want to be our sponsor? Email us at info@emotionsinharmony.org
First Podcast (Cooking Together): https://emotionsinharmony.org/2017/04/26/cooking-together
When is the right time to go to couples therapy?: https://emotionsinharmony.org/2021/12/11/when-is-the-right-time-to-go-to-couples-therapy
How can I Reduce Anxiety?: https://emotionsinharmony.org/2022/09/03/how-can-i-reduce-anxiety
How to Save a Relationship: https://emotionsinharmony.org/2022/11/26/how-to-save-a-relationship
Duerme Con Los Angelitos: https://insighttimer.com/carmenroman/guided-meditations/duerme-con-los-angelitos-10-min
Beneficios Psicológicos de una Casa Ordenada: https://www.youtube.com/watch?v=IIt46dD_Iqw
Síntomas del Trauma Infantil: https://www.youtube.com/watch?v=SySUYN378Js
¿Por qué no Sientes Amor?: https://www.youtube.com/watch?v=sbblpxhIDow

What to do when love fades away. Jun 09, 2023

Show notes

DOWNLOAD YOUR FREE PDF HERE TO START DE-STRESSING YOUR LIFE! https://emotionsinharmony.ck.page/3be65c0248

How to know when love fades away in your marriage?

How do you know when it is time to stay or leave a romantic relationship?

Today we will talk about the fear of uncertainty and how to deal with your emotional pain when love is fading away in your relationship. And of course, I will give you some tips at the end of this episode to either reconnect in your relationship or recover from the emotional pain of separation.

This is not to be confused with the daily hustle and bustle, especially when you have small children, with the numbness that brings high levels of stress or emotional detachment due to previous trauma.

You may not hear or see the signs of love fading away because you are afraid of changing what is known, afraid of entering a new phase of your life, or the social, financial, and emotional changes that a separation brings. Nothing is more painful than a divorce, and yet, we pay little attention to what it takes to prevent it.

If you are no longer in love with your partner, you may still care for them and wish them no harm. I have worked with couples who are in the process of divorce and care deeply for each other's well-being even if they are angry. They just may not know how to express their feelings properly.

"Why would my love fade away?" You may ask. Well, today I'll be giving you the answer to this question, and we talk in depth about what to do if the love in your relationship ends, how to recover it, and in the opposite case, how to heal from a separation.

Resources:

Gary Chapman - The Five Love Languages https://amzn.to/3qkx8Zm

www.emotionsinharmony.org

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