You promised yourself this time would be different. Then you found yourself in the same argument, the same kind of relationship, or the same spiral of self-doubt.If you’re wondering how to break the cycle, you’re asking an important question, and you’re not alone in asking it.
The Short AnswerYou don’t stop a pattern by forcing yourself to behave differently. You stop it by understanding:
- Why it shows up
- What it protects you from
- What you can practice in the moment when the urge to repeat it appears
What This Looks Like in Everyday LifeRepeating patterns often show up in three areas, even when you want to do things differently:
- Relationships: finding yourself in familiar dynamics with partners, friends, or family
- Communication: reacting the same way in conflict, even when you know how it will end
- Self-worth: returning to the same beliefs about yourself and what you deserve
How I HelpIn our work together, I draw on:
- Cognitive Behavioral Therapy (CBT)
- Motivational Interviewing
- Acceptance and Commitment Therapy (ACT)
- Dialectical Behavior Therapy (DBT)
- Trauma-informed and neurodivergent-informed approaches
Together, we work to understand the pattern, interrupt it in real time, and practice responses that feel more aligned with your values.
What a typical session looks like:
- We slow down what happened.
- We identify the trigger and the emotion underneath it.
- We choose one small, doable shift you can apply right away.
How Long Does It Take?Most people start noticing a change within a few weeks of consistent sessions. That change usually begins with increased awareness and more control in the moment, and it builds from there.
Not Sure You Need Therapy?You don’t need to be in crisis to reach out. Noticing a repeating pattern is already a sign you’re ready for support and change.
About IrmaClients describe working with Irma as grounding, warm, collaborative, and structured, like having someone who understands you and helps you grow.Irma specializes in anxiety, depression, trauma, and OCD, as well as behavior change and health-related stress. She works with adults and teens ages 15 and up via telehealth.
Ready to take the next step? Email admin@ciracenter.org
