SPILL YOUR TEA
- Julie Shaw
- Jun 5
- 2 min read
Have you ever heard the phrase “spilling the tea”? It’s all about sharing the juicy, sometimes messy truth—usually about gossip or personal stories. But here’s the thing… therapy is kind of like spilling the tea. Only in therapy, the tea isn’t about someone else’s drama—it’s about your real and raw story. The stuff you usually keep hidden. The parts that hurt, confuse, or overwhelm you that you try to ignore or quiet down in your day to day living.
Showing up in therapy means getting real with yourself—even when it’s messy, embarrassing, or downright painful. It is actually pretty imperative because the only way to get better is to stop pretending everything’s fine and actually spill the damn tea. I should mention that this reflection is a little more upfront—and if you’ve worked with me, you know that’s an approach I take at times as a clinician. Mental health isn’t just about healing. It’s tough, it’s demanding, and it takes real courage. Every time you show up and “spill the tea” in therapy—laying it all out raw—you’re working towards greater empowerment and healing.
Healing doesn’t mean you won’t still cry out of nowhere. It doesn’t mean you won’t get triggered. It doesn’t mean you won’t feel overwhelmed or nervous. But those difficult emotions are reminding you that you are doing the hard work. Keep moving forward, even when you’re uncomfortable. A therapy session is not always inspirational. It’s not always grounding and gratitude journals. It’s raw. It’s messy. It’s personal.
Show up and spill your tea—whatever that looks like for you. Some days, just managing to shower may feel like a huge win for you. Other mornings, you might wish your brain had an off switch instead of firing up and flooding you with overwhelm before you even get out of bed. Some conversations you have may feel like nonstop battles, while moments of silence can bring much-needed peace, yet guilt over that peace. Sometimes, healing looks like breaking down on the floor before finding the strength to stand again. Remember, your “tea” is unique—your experience isn’t the same as anyone else’s. What matters most is that your healing journey is yours alone. Your therapy sessions aren’t a one-size-fits-all blueprint—they’re centered on you. It’s a space of trust and safety where you can show up without expectations or judgment.
So, when you think about therapy, remember, it’s your safe space to spill the tea—no judgment, no filters, just real healing. Show up, speak your truth, and trust the process.
Spill your tea-
Julie
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