One Year

Here's an episode description for this anniversary episode:

Episode Description:

In this special anniversary episode, Dr. Samia Estrada pauses to reflect on one full year of Thursday Tea with Sami. Released on a meaningful date — her grandfather's birthday — Sami shares the personal story behind why this podcast exists and the core lessons that kept showing up across every conversation this year.

From building hope one small step at a time, to the science of connection, layered healing, and the quiet power of your environment, this episode distills a year's worth of wisdom into something warm, honest, and deeply human.

If you've ever felt like you should be further along, like you're not doing enough, or like healing should look more linear — this one is for you.

In this episode:

• Why hope is something you build, not something you have
• How connection is essential, not optional
• What layered healing really looks like
• How your environment shapes your mood more than you think
• A simple framework: one thing to start, stop, and reframe

A heartfelt thank you to everyone who has been part of this journey. Here's to one year — and many more sips of wellness to come.

Transcript

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And I love that idea so much because I think a lot of people feel like I should be over this by now. But healing doesn't work that way. You don't arrive at a final destination where everything is resolved forever. Hi everyone, and welcome to Thursday Tea with Sammy, your sip of wellness and mental health. I'm Dr. Sammy Estrada, and I'm so glad that you're here. Each week we dive into practical, feel-good strategies to help you live healthier, happier, and more connected lives. Quick disclaimer: this podcast is for educational purposes only, and it isn't a replacement for medical or mental health care. Alright, grab your tea and let's get to it. Hello everyone, and welcome back to Thursday Tea with Sammy, your sip of wellness and mental health. I'm your host, Dr. Sammy Estrada. And today's episode is a little different because we are celebrating one full year of conversations, growth, and connection here on the podcast. And honestly, I couldn't think of a better way to celebrate than to slow things down a bit, reflect together, and share some of the most meaningful lessons that have stayed with me, not just as a psychologist, but as a person. So today I want you to think of this episode like sitting down together with a warm cup of tea, just taking a moment to pause, reflect, and maybe learn something. And hopefully walk away with something that makes your life feel just a little bit better. I want to start with something really personal. I actually chose to release this anniversary episode intentionally on my grandfather's birthday. It's one episode that's not releasing on a Thursday, but on a Friday, and that's because in many ways this podcast started with him. When I think back, one of my favorite memories is waking up early in the morning, before the world felt busy, before the noise, before the day really started, and going on jogs with him. And I want to be clear, it wasn't about performance, it wasn't about tracking miles or steps or pace or anything like that. It was about being together. It was the quiet, it was the rhythm of movement, it was the feeling of connection without needing to say much. And at the time, I didn't think of it as anything profound. It just felt good. But looking back now, I realized that those moments were teaching me so much. They were teaching me about connection, about movement, as something that we get to do, not something that we have to do, about presence and what it feels like to simply be in a moment with someone that you love. And I didn't know it then, but those are the very things that we talk about on this podcast. When I first started Thursday Tea with Sammy, I had a vision. I wanted it to be a space where we could have a real conversation about wellness and mental health. Not in a way that felt overwhelming or clinical, but in a way that felt approachable, warm, and human. I wanted to take the science, the research, the things that we know actually help and make them feel doable in real life. Because real life doesn't always look perfect. It doesn't always look aesthetic. And I wanted this space to reflect that. But what this podcast became was even more meaningful than I expected. Because the conversations went deeper. They became more emotional, more honest, more human. And what stood out to me most is that no matter who I was talking to, no matter their background or expertise, we kept coming back to the same core ideas: connection, self-compassion, small meaningful changes. It I think what surprised me the most this year is how much people are craving simplicity. They're not craving more information, not more of do this and do that, but actually permission. Permission to go slower, permission to not have everything figured out, permission to take small steps. And also, how much people are craving gentleness? Because so many of us are walking around being incredibly hard on ourselves, thinking that we're behind or not doing enough. When in reality, we're doing more than we give ourselves credit for. And after a year of these conversations, there are a few lessons that just kept showing up over and over again. So I want to share those with you today. One of my favorite conversations this year, you may not have heard it yet. It's coming out in August, but it's a conversation with Dr. Sarah Porter, where we talked about hope. And one thing that really stayed with me is this idea that hope isn't just something you either have or don't have, it's something that you build. In psychology, we talk about hope as having two parts. The first one is the pathways, the ability to see a way forward. The second one is agency, the belief that you can take that step. So instead of thinking, I hope that things get better, we can shift to what's one small step that I can take today? And that might be something very simple. Maybe it's sending an email. Maybe it's going for a short walk. Maybe it's getting out of bed when it feels hard. So if you're listening right now, I want you to just pause for a moment and ask yourself, what's one small step that I can take today? Another powerful theme came from my conversation with Tamika Carlton, another episode that probably hasn't come out yet when you listen to this, but will be coming out soon. Connection isn't just something that's nice to have, it's actually essential for us. We know from research that meaningful relationships are one of the strongest predictors of both mental health and longevity. And yet, so many people feel disconnected. So I want to make this really simple. Connection doesn't have to be complicated at all. It can look like texting someone that you've been thinking about, making eye contact, and actually being present, going for a walk with someone. And yes, I'll say it, not just liking their Instagram posts, but actually having that human contact. In my conversation with Robin Harris, we talked about healing as layered. And I love that idea so much because I think a lot of people feel like I should be over this by now. But healing doesn't work that way. You don't arrive at a final destination where everything is resolved forever. Instead, you revisit things, but from a different place, maybe with more awareness or more tools or more compassion. So if something is coming up again for you, it doesn't mean that you're failing. It might just mean that you're growing. From my conversation with Rebecca West, one big takeaway was this: your environment is not neutral. It quietly shapes how you feel, how you think, and how you behave. So instead of trying to overhaul your entire life, start small. Clear one surface, add lighting that feels calming, create one space that feels peaceful. Those small changes can have a bigger impact than we realize. And this is something that I see over and over again in my work. Most of what actually works is simple, but it requires consistency. We often get stuck in overthinking, all or nothing thinking, waiting to feel motivated. But remember, motivation comes after we start, not before. So the real work is in the repeated actions. One thing I've learned both professionally and personally is this people are so much harder on themselves than they need to be. And at the same time, they're often doing better than they think. I see this in themes like anxiety loops, perfectionism, burnout. And underneath all of that is often a person who just cares really deeply and just wants to do well. This podcast has changed me too, you guys. I think I've become more patient, more gentle, more accepting of imperfection, and more aware that growth doesn't have to feel harsh. But I'm still working on things myself. I want to be honest here. I'm still working on things like consistency. I'm working on rest. I'm working on boundaries. And I'm not sitting here teaching or interviewing or talking from a place of having it all figured out. I'm practicing these things right alongside you. So if you take nothing else from this year, I want to leave you with this. Move your body, even gently, but move your body. Protect your sleep. Sleep is so important. Stay connected. We have to be connected to others and be kind to yourself. If things feel overwhelming, try this. One thing to start, one thing to stop, and one thing to reframe. Here's an example. Start a five-minute walk. Stop. Waiting for the perfect timing. Reframe. Instead of I'm behind, I'm learning. I just want to take a moment to say thank you. If you've been here for even one episode, you're part of this. And it truly means so much to me that you've chosen to spend your time here. My hope for you isn't perfection. It's that you keep showing up for your life. One small, meaningful step at a time. If you enjoyed this episode, please feel free to share it with someone who might need it. And I'll see you next time for another sip of wellness and mental health. Take care and keep being your best. Thank you so much for tuning in to Thursday Tea with Sammy, your sip of wellness and mental health. I hope that today's episode gave you a little inspiration in your journey. Remember, your journey to wellness starts here. I would love to hear from you. Drop me a comment letting me know how you like this episode or what topics you want to hear more about. Until next time, stay well and keep being your best.