We’ve all had those moments—the email that makes your stomach drop, the comment that sets your blood boiling, the sideways glance that lingers too long. Our nervous systems kick in, and before we even know what’s happening, we snap, spiral, or shut down. That’s why this week’s episode of INHABIT with Alessia Citro hit so hard: From Reactive to Resilient: Mind the Gap with Dr. Jennifer Bellingrodt.
She said something that stopped me in my tracks: “Personality disorders are nothing other than information processing disorders.” Let that sink in. The way we react, the triggers we carry, the stories we live by—they’re not proof that we’re “crazy.” They’re evidence of how we process information, shaped by family history, trauma, and subconscious beliefs.
The question becomes: How do we shift from reacting on autopilot to responding with awareness and power?
Why “Mind the Gap” Matters
Dr. Jen used a simple but unforgettable metaphor: stepping off a train. The warning says, “Mind the gap.” That tiny space between perception and response is where your power lives.
- Perception is the raw input—what your five senses take in.
- Perspective is the lens you filter that input through—your past, your DNA, your stories.
- Response is what you choose to do next.
Most of us collapse perception and response into one. Someone criticizes us → we explode. A partner withdraws → we panic. But when we mind the gap, we create a pause. That pause is everything.
From Generational Trauma to Everyday Triggers
One of the most powerful parts of the conversation was when Dr. Jen described the science of epigenetics. She referenced research showing trauma can be passed down—encoded in DNA, like a script you never agreed to but still find yourself performing.
As she put it: “If we don’t understand how our personal narrative was written, how can we ever change it?”
Even if you were adopted or don’t know your family’s history, you can still work with the patterns showing up now. It’s not about blame—it’s about awareness.
Everyday Tools for Emotional Regulation
The brilliance of this episode is how practical it is. Here are two of my favorite tools Dr. Jen shared:
- Name Five Things: Look around and name five items you see. This quick grounding technique interrupts spirals and roots you in the present.
- Ask, “How Do I Want to Feel?” Before firing back in conflict, pause and ask how you want to feel afterward. It flips the script from reactive to intentional.
These aren’t lofty “sit on the mountain and meditate for hours” practices. They’re accessible, in-the-moment strategies for women juggling careers, kids, and a million expectations.
Subconscious Beliefs Run the Show
Here’s the truth bomb: “Your subconscious wins every time.”
You can repeat affirmations and stand in power poses, but if deep down you believe you’re unworthy, your subconscious will block change. Dr. Jen outlined the most common self-limiting beliefs—fear of failure, fear of success, and even fear of greatness.
That last one struck me. How many of us dim our light to avoid outshining others? How often do we trade authenticity for belonging?
Breaking free means identifying those subconscious beliefs, tracing where they came from, and reframing them with compassion.
What You’ll Learn
By listening to this episode, you’ll discover:
- Why personality disorders are really information processing disorders
- How to “mind the gap” between perception and response
- Practical mindfulness tools you can use anytime, anywhere
- The surprising role of fear of greatness in holding women back
- How generational trauma impacts today’s emotional reactivity
- Ways to identify and reframe subconscious limiting beliefs
Resilience Is Built, Not Born
You don’t have to stay stuck in the same reactivity loops. You can build resilience by practicing pause, grounding your nervous system, and rewriting the beliefs that no longer serve you.
As Dr. Jen said, “It’s not your fault—but it is your problem.” That’s not condemnation; it’s empowerment. The responsibility to heal is yours, but so is the freedom that comes with it.
Why This Episode Is Worth Your Time
If you’ve ever wondered why you keep reacting the same way, despite all the personal development books you’ve read, this episode will feel like oxygen. Dr. Jen brings 20+ years of clinical expertise, paired with raw honesty and compassion, to remind us that healing is possible and practical.
This isn’t about being perfect. It’s about becoming resilient.
Final Thoughts
Whether you’re a high-achieving woman balancing career and family, or simply someone ready to stop living on emotional autopilot, Episode 204. From Reactive to Resilient: Mind the Gap offers a roadmap.
Listen in and reclaim the space between trigger and response. That’s where your freedom lives.
👉 Tune in to the full conversation on Apple Podcasts or Spotify and take your next step toward resilience.
This blog post was generated by AI. Want to learn how I do this in 5 minutes or less? I teach this and more in The Audio Authority Blueprint Podcast [Systems Only] program. Click here to learn more.
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