6 tips on Recognizing a Sincere Apology1. "But" is not included2. Should not include placing blame3. Focus is about the present not past4. Identifies the inappropriate behavior5. Presents a plan of action6. Open to questions you may have 

Dr. East gives 6 tips on Healing from a Manipulative Relationship1. End or limit communication (block, set boundaries)2. Redefine and create your own closure3. Give yourself permission to grieve4. Practice self-care and self-forgiveness5. Establish your support squad6. Re-establish healthy boundaries (if necessary) 

5 tips on When to Step Away from a Friend1. There's no reciprocity; you are putting more into it then they are.2. They support and motivate you to act out of character.3. They come with a disclaimer. You have to pre-explain their behaviors.4. They are no longer interested in who you really are. 5. Your personality changes when around them. 

Dr. East gives 6 tips on how to Maintain Your Energy1. Stop taking things personally2. Quit overthinking things3. Let go of past hurts4. Ignore the bait/ drama5. Stop complaining without a plan 

Hear Dr. East give 5 tips on How to Respond When Hurt1. Know why you are hurt: identify2. Know the intent: was this purposeful or accidental3. Take time to respond: take a time out so you're not just reacting4. Take responsibility for your part: did you cause any hurt5. Choose your position: not all hurts are worth a response 

Hear Dr. East give 6 tips on Releases for 20211. Feeling vulnerability is a weakness2. Grudge Holding/ Retaliation3. Comparing yourself to others4. Distracting your growth by "helping" others5. No clarity about your needs and wants6. Moving when your body says "Sit Down!" 

Hear Dr. East give 5 tips on How to Ask for Help1. Acknowledge it's ok to need help- everyone needs help at some point2. Be specific about it- say what it is, why its important and how you will help3. Be Unapologetic- you are strong enough to ask for help4. Make it personal- don't text for help; instead call or ask face-to-face5. Show appreciation 

Hear Dr. East give 5 tips on how to deal when Emotionally Overwhelmed1. Get some sleep2. Do not self judge3. Take it one day at a time4. Use distractions as a positive5. Find the good in your day 

Hear Dr. East give 5 tips on building a Positivity Kit1. Pleasing to the eye2. Something you love to listen to3. Have an item that has a certain scent4. Put an item you enjoy to eat5. Something that has texture 

Hear Dr. East give 5 tips on how to cope with PTSD1. Be mindful/ meditate2. Have a physical release3. Focus on aromatherapy/ essential oils4. Get creative5. Talk about it/ reach for help