Everyday Therapy

EP 60: Intro to EMDR with Jessica Callahan Dec 23, 2019

In this episode, we chat with Jessica Callahan all about EMDR therapy. For those who are not familiar with EMDR which stands for Eye Movement Desensitization and Reprocessing, it is a psychotherapy that enables people to heal from the symptoms and emotional distress that are the result of disturbing life experiences. This episode breaks down the basics of EMDR and who it most benefits. If you have ever experienced trauma in your life this therapy has been researched as one of the most effective therapies for trauma.

Episode Details:

Jessica’s background.
What is EMDR Therapy?
Who would benefit from EMDR.
Issues/concerns diagnoses that would benefit most from EMDR Therapy
How do you know if you are ready for EMDR. What can a new client expect.
Myths about EMDR

Guest Info:

Jessica Callahan, LPC-S is a Therapist, Supervisor and Consultant in private practice in Richardson, TX at EMPOWERED Counseling. She focuses on facilitating healing and recovery from overwhelming and traumatic experiences. As a supervisor, she supports LPC Interns in their professional development, and as consultant, she assists other therapists in more effectively applying trauma-informed approaches to help their clients heal. In all things, Jessica believes in the innate drive towards healing and health and views her job as aiding others in discovering their resilience. Personally, Jessica is married with 3 girls and is grateful for the web of connections (friends, family, colleagues,etc.) that supports her. She is energized by creativity, movement, and growth in as many forms as she can find it.

Guest Contact:

Empowered Counseling: https://www.empowered-counseling.com/jessica-callahan

https://www.facebook.com/empoweredcounselingllc/

https://instagram.com/empoweredcounseling

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 59: Enneagrams and Relationships with Whitney Russel Dec 09, 2019

We are so excited to have Whitney in this episode sharing all about Enneagrams and Relationships. If you haven’t been obsessing over the Enneagram you should! The enneagram is an informative and transformational personality tool .Whitney gives this episode a special touch by giving relationships tips on each Enneagram number.

Episode Details:

Whitney’s background.
All things Enneagram and Relationships
How Whitney uses the Enneagram numbers in Relationships
What is the Enneagram?
Myths about the Enneagram
Benefits of knowing your Enneagram number as it related to relationships
Enneagram Relationship Compatibility / Challenges

Resources:

The Enneagram Institute

Book: The Road Back to you By Suzanne Stabile

Guest Contact:

Whitney’s Counseling Practice: www.bravehavelcounseling.com

Follow Whitney on Instagram at @whitneylpc

More about our guest:

Whitney Russel is a Licensed Professional Counselor-Supervisor and Certified Eating Disorder Specialist/Supervisor. Whitney earned her Bachelors in Psychology from Austin College in Sherman, Texas and a Masters in Counseling Psychology from the University of North Texas. Whitney began her counseling career at the Dallas County Juvenile Detention Center working at a rehabilitative residential treatment center with struggling teens. From there she began her journey as an expert in the field of eating disorders. Her experience in this area ranges from being a primary therapist at a partial hospitalization and intensive outpatient setting at the Renfrew Center of Texas to being the Regional Director for the Center For Discovery where she has been overseeing the clinical and daily operations of several of our treatment centers.

Her clinical experience has allowed her to work with people of all ages, races, genders, socioeconomic status, body sizes, and sexual orientations at all levels of care. Through this work she has gained immense compassion and love for the human experience. Her favorite part about being a therapist is establishing relationships with her clients where she is able to help them see what they have been missing about themselves all along- that they are powerful beings worthy of great love, belonging, and connection.

Whitney is also a wife, mom of 4 wonderfully energetic children, Enneagram 1, and lover of plants, nutella, thrift stores, and good tattoos.

EP 58: Why the holidays aren’t always happy Nov 25, 2019

The holidays are referred to as the most wonderful time of the year but, for many families, the holidays aren't always happy. Loss, divorce, illness, financial insecurity, and family feuds are just a small sample of the stressors that can leave people feeling stressed and overwhelmed during the holiday season. In this episode, we give you practical tools to cope with the holiday blues.

Episode Details:

Coping Skills for Grief & Loneliness
Coping Skills for Religion or Spirituality concerns
Ways to cope with family challenges during the holidays
Holiday Stress
Seasonal Affect Disorder
Tips to prevent holiday stress and depression
Recovery of substance misuse and eating disorders
How to take control of the holidays.

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 57. Routines and Habits for Mental Health Nov 13, 2019

We often can get stuck in the everyday struggle. Trust us we have been there! So for those who have been riding the struggle bus and want to make positive changes this episode is just for you. We talk all about routines and habits. Developing a daily routine can help us to feel more in control of everything, and help us to make room for all that’s important. Routine can aid our mental health. It can help us to cope with change, to form healthy habits, and to reduce our stress levels.

Episode Details:

Why are routine hard to stick with.

What are the downfalls of not having a routine.

Benefits of having a routine.

Why do most people choose not to have a routine.

Psychology of rituals.

Research on why rituals work.

Tips on setting routines.

We discuss our own routines.

Famous Individuals who found success in having routines.

Resources Mentioned:

Atomic Habits By James Clear
Danielle Laporte Planner

EP 56: When Therapy Isn’t Working Oct 21, 2019

You are showing up everyday to your therapy session, it has been a few days, months, maybe years and you can’t shake the feeling of things are just NOT Working! Is it you? Is it your therapist? We got you covered as we chat and discuss why therapy may or may not be working for you.

Episode Details:

What are some signs that therapy isn’t working.
What makes therapy effective.
Discussing when it may be you.
Discussing client expectations.
Discussing motivation to change.
Discussing client myths about therapy.
Explaining collaboration and client ownership.
Explaining when it’s your therapist.

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 55: CBT 101- Unhelpful Thinking Styles Oct 08, 2019

Our thoughts determine our feelings and our behavior!! What? Yes!!! In this episode, we chat with you all about CBT (Cognitive Behavioral Therapy). CBT is based on the idea that how we think (cognition), how we feel (emotion) and how we act (behavior) all interact together. Cognitive behavioral therapy, or CBT, is recognized as an effective therapy for managing depression and anxiety because it gives people a tool they can use to be proactive in managing negative thoughts and identifying negative patterns.

Episode Details:

What is CBT?
What is the goal of CBT?
The Process of Cognitive Behavior Therapy
Uses of Cognitive Behavior Therapy
Explanation of the Cognitive model
What are some unhelpful thinking styles?
Common Thinking Errors.
How to counter negative self-talk?

Resources:

Check out therapistaid.com to download some awesome worksheets for FREE.

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 54: How Your Attachment Style Impacts Your Relationships: Part II Sep 23, 2019

In this episode, we continue the conversation about attachment styles with an in depth discussion on avoidant and secure attachment style.

Episode Details:

Avoidant style in depth: deactivating strategies and how to better help yourself in relationships.
Secure style in depth- and how to become more secure.
Specific communication strategies for ALL styles.

Resources:

Books: Attached: The New Science of Adult Attachment and How It Can Help YouFind - and Keep - Love by Amir Levine

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 53: How Your Attachment Style Impacts Your Relationships: Part I Sep 09, 2019

Single or attached, long-time married or newly dating, you definitely want to know what attachment theory is all about. Our style of attachment affects everything from our partner selection to how well our relationships progress to, sadly, how they end. That is why recognizing our attachment pattern can help us understand our strengths and vulnerabilities in a relationship. We give you all the deets in not one but two episodes so stay tuned for part two.

Episode Details:

What is an attachment style and why does it matter?
The research behind attachment theory:
- John Bowlby’s Theory of Attachment
- Strange Situation Experiment by Mary Ainsworth
Overview of attachment styles; anxious, avoidant, secure
The anxious style in-depth: activating strategies and how to better help yourself in relationships.
Why anxious and avoidant styles are trouble.

Resources:

Books: Attached: The New Science of Adult Attachment and How It Can Help YouFind - and Keep - Love by Amir Levine

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 52: Dealing with Rejection Aug 19, 2019

Rejection is an almost unavoidable aspect of being human. If we tried to avoid it we wouldn’t get anywhere. No one has ever succeeded in love or life without first facing rejection. We all experience it, and yet, those times when we do are often the times we feel the most alone, outcast, and unwanted. In this episode, we share our personal experiences with rejection and how to navigate it.

Episode Details:

Bouncing back from rejection.
Not letting rejection define you.
Overcoming rejection.
How to handle rejection like a boss.
Every rejection is a redirection.
There are so many unknown variables when being rejected and we can often fill in the blanks and take it personally.
Fail and fail fast.
How to stop avoiding rejection.
- connect with the feeling of rejection and allow for nuances —- normalize difficulties of handling rejection as as human
- what beliefs does it trigger? Check the evidence .... see the WHOLE picture
- can you acknowledge your positives? What did you learn?
- how can you soothe yourself when you are going through rejection
- remember that with time it will hurt less
- faith / spiritual
- connect with others vs isolate in it
- careful of exploring

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 51: Social anxiety: more than shyness with Dr. Imhoff Aug 12, 2019

So you have probably heard the term social anxiety but do you know what it means. Often people struggle with SAD for years before they even realize what is going on.

It may look like saying "no" to going out on situations you may not have any control in. It can look different for many. Social anxiety is the fear of social situations that involve interaction with other people. You could say social anxiety is the fear and anxiety of being negatively judged and evaluated by other people. Today, we chat with Dr. Brad Imhoff where he shares his personal struggles with social anxiety and helps us learn more about this topic.

Dr. Brad Imhoff earned a Ph.D. in Counselor Education & Supervision from Ohio University and is currently serving as an Assistant Professor of Counseling for Liberty University Online. His clinical work has largely focused on addiction treatment, specifically helping those consumed by the opioid addiction epidemic. Even so, having struggled with social anxiety during much of his life, this topic became a passion and primary scholarly interest of his. He has presented many times at local, state, and national conferences on using cognitive therapies to understand and treat social anxiety

Episode Details:

Social anxiety vs introversion vs shyness
Core beliefs that perpetuate anxiety
Stair Step approach to overcoming fears judgment
Perceived rejection vs real rejection
Causes
Personal stories

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 50: Forging Your Own Path: Mental Health, Mindset, & the Entrepreneurial Journey with Rachel Sipperley Aug 05, 2019

EP 50: Forging Your Own Path: Mental Health, Mindset, & the Entrepreneurial Journey with Rachel Sipperley

For all our female entrepreneurs, or anybody else out there wanting inspiration to carve their own path in life, you're going to want to listen to our episode with Rachel Sipperley. Rachel is a total rockstar and boss babe. Rachel shares her grit, mindset, financial hacks, and mental health self-care needed as an entrepreneur.

Rachel Sipperley is the CEO and Founder of Rent My Wardrobe, a peer to peer marketplace that empowers women to generate additional income while becoming more financially savvy. The daughter of a youth pastor, Rachel came from humble beginnings and was a born entrepreneur. She completed her undergraduate degree at 19 years old, was a top executive for a fortune 500 company by age 22, and had purchased three homes by age 25. Her corporate success and never-ending side hustles allowed her to completely self-fund the startup, now backed by Venture Capitalists and TV personalities Court and Kameron Westcott. Her mission is to inspire and equip women and girls to become their own entrepreneur in a women-supporting-women culture and share her testimony of financial stewardship.

Episode Details:

Hustle/Drive mindset at a young age
Delaying Gratification

Entering the workforce at a young age Pros & Cons
Becoming a CEO and starting a startup + Entrepreneurial mindset
How to manage and overcome fear, doubt, others' expectations

Rachel's morning routine for mental health

Guest Contact/ Platforms:

Rachel Sipperley’s Instagram: @thefemalefounder_

Download Rent My Wardrobe App

Follow Rent My Wardrobe on Instagram

Sponsor:

White Rock Counseling: If you are interested in counseling or online services visit us at www.whiterockcounseling.com

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

EP 49: Everyday Assertiveness Jul 29, 2019

We have a great solo episode this week where we talk all about being assertive.

Assertiveness is a social skill that relies heavily on effective communication, while simultaneously respecting the thoughts and wishes of others. People who are assertive clearly and respectfully communicate their wants, needs, positions, and boundaries to others.

Does this sound like something you want to aspire to be? Then tune in to the episode.

Episode Details:

Taking control of your life with assertiveness.
Defining passive, assertive, aggressive.
Being assertive is not being mean.
What holds you back from assertiveness?
How to be assertive?

Here’s an exercise to try:

Assertiveness communication formula

When you _______,

I feel _______,

I would like _________ .

Resources:

Boundaries: When to say yes, how to say no, to take control of your life by Henry Cloud and John Townsend

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 48: Hypnosis for a mindset reset— what’s it all about? with Marina Spriggs Jul 22, 2019

You’re getting very sleepy. Quack like a duck!

Just kidding. That’s not hypnosis. Those are stage antics.

Could you imagine utilizing the power of words, along with your imagination for real change? If so....you will definitely want to listen to this podcast.

Marina Sbrochi is an eternal optimist. She’s a trauma therapist that is trained in clinical hypnosis. Marina is the IPPY Award winning author of Stop Looking for a Husband: Find the Love of Your Life and Nasty Divorce: A Kid’s Eye View. She writes positive divorce advice for the HuffPost. She has a podcast called ALLWays Another Way — she speaks to game changers and out of the box thinkers in the mind, body and spirit genre. She also brings a voice to hush issues like domestic violence and verbal abuse.

Episode Details:

Demystifying hypnosis.
Using hypnosis for stress, anxiety, depression, sleep, motivation, patience, and areas where you feel stuck.
A state of hyper focus.
Discuss research behind hypnosis.

Guest Contact/ Platforms/Resources:

Instagram: @allwaysanotherway

ALLWays Another Way Podcast

Book Recommendations:

Monsters and Magical Sticks: There's No Such Thing As Hypnosis? By Steve Heller
Frogs into Princes: Neuro Linguistic Programming
Richard Bandler's Guide to Trance-formation: How to Harness the Power of Hypnosis to Ignite Effortless and Lasting Change

Videos:

Here is a sleep hypnosis for you to try. Do not listen while driving.

https://www.youtube.com/watch?v=jrydWp9J4OE&t=266s

Harnessing self love hypnosis.

https://www.youtube.com/watch?v=SoO0wwOBrsQ&t=1590s

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 47: Captivating Confidence with Kim Ludeman Jul 15, 2019

We have all heard at some point, “Have confidence, be confident!”, but how do we embody confidence. Confidence means feeling sure of yourself and your abilities! In this episode, we were so excited to talk with Kim Lueman, a Confidence Connoisseur.

Kim is a Confidence Strategist who is passionate about helping women un-become what they think they SHOULD be so they can embrace their true selves & show up how they WANT to be. She uses a unique blend of Personal Training, Nutrition Coaching & Personal Styling to help women find their outer confidence while they work on their inner confidence.

Episode Details:

Small steps to confidence that make big impacts
Getting rid of the “grass is always greener” syndrome
Stop “shoulding” on yourself activity
The change paradox— confidence game changer

Guest Contact/ Platforms/Resources:

Kim’s website: https://www.captivatinglyconfident.com

Kim’s podcast: Captivatingly Confident Podcast

Instagram: @kim.ludeman

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 46: Inner Child Work Jul 02, 2019

Most of us have acted very much like children at least now and then. Guilty!! It’s in the moment you have a temper tantrum over a parking ticket, or when the barista messes up your coffee order and you feel like its personal, or when you fall into a panicky sense of abandonment when you learn your friends didn’t invite you to a party. Working with your inner child’ can sound a bit out there but before you brush it off we want to help you learn the benefits of inner child work. Tune in to this week's episode where we break it down in a way that is easy to understand.

Episode Details

What is Inner Child Work?
Defining What Your Inner Child Is.
What psychological issues can inner child work help me with?
We discuss the consequences of Wounded Inner Child as an Adult
Considerations with Inner Child Work.
Therapeutic Inner Child Activities to consider

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 45: Speaking out about Sexual Assault and Trauma Recovery with Brittany Piper Jun 24, 2019

Your voice matters! We were so lucky to have Brittany on this week's episode where she shares her powerful story of multiple traumas including a violent sexual assault, her breakdown, running from the pain, and how she learned to heal. Brittany shares ways you can support someone who has gone through trauma and pain as a result of sexual assault.

Brittany Piper is an international activist, speaker and healing + wellness coach—cultivating 250+ programs spanning 8 years and 3 continents. Her work has been recognized by The U.S. Army, The Clinton Foundation, Elite Daily, Yoga Journal + more. She is a rape survivor and leading national expert and advocate on sexual violence prevention and recovery—speaking to tens of thousands of students, detectives, employees, and military members each year. She is also the co-founder and healing coach of On The Mend—a women’s holistic healing retreat which supports survivors of trauma. Additionally, she is a social justice photographer for women’s organizations in conflict countries.

Episodes Details:

Brittany Piper’s personal sexual assault story
Recovering and healing from trauma
What supporters of survivors need to know.
Learning to live with your pain
Speaking about shame resilience

Resources mentioned in the episode:

The Gift of Imperfection by Brene Brown
The Body Remembers by Babette Rothschild
Retreat: On The Mend: Holistic Healing for Survivors of Trauma

Guest Contact/ Platforms:

IG: @thebrittpiper

www.brittanypiper.com

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 44: Promoting Mental Health through Writing with Dr. Sam Gladding Jun 17, 2019

Dr. Sam Gladding teaches us in the episode how the art of writing can be a way to promote our mental health. Dr. Sam Gladding is a well respected professor at Wake Forest University in North Carolina, who has been published in numerous books.

Episode Details:

-Research behind writing and how it promotes positive mental health

-Dr. Gladding’s personal experience how writing poetry was beneficial for him

-How writing can help individuals in different stages of their life

-Benefits for men to write to share emotional feelings

-Writing techniques you can use to promote mental health:

Five minute writing sprint

Writing the wrongs

Writing the rights

Rewriting a story

Narratives to self

-What is Scriptotherapy?

Guest Contact/ Platforms:

https://counseling.graduate.wfu.edu/faculty-staff/dr-sam-gladding/

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 43: Mamas and Mental Health with Dr.Elizabeth Hatchuel Jun 10, 2019

For all the mama’s out there, are you taking care of your mental health? Pregnancy and the birth of a child can be a joyous and exciting time, but some women may struggle with their mental health as they transition to motherhood. In this episode, we dive in with Dr. Hatchuel all about maternal mental health and the importance of seeking help when you need it.

Dr. Elizabeth Hatchuel is a Licensed Professional Counselor in the state of Virginia and Certified by the National Board for Certified Counselors. She specialized in post-graduate training in cognitive-behavioral therapy, dialectical behavior therapy, and the treatment of perinatal mood and anxiety disorders. In addition to working in private practice, she is a core faculty member in Capella University's Mental Health Counseling and Counselor Education & Supervision graduate program.

Episode Details:

-Impact of motherhood and mental health

-Differentiating between baby blues, postpartum anxiety, postpartum depression, postpartum psychosis

-Knowing your normal

-”It takes a village mentality” - need for community and asking for help

-3 practical tips to survive for new mothers

Guest Contact:

https://www.evolveclinicalservices.com/about

Sponsorships:

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 42: Give A Shit: Sustainability for Self-Care with Ashlee Piper Jun 03, 2019

In this episode, we chat with Ashlee Piper writer, political strategist, and eco-lifestyle expert all about sustainability for self-care.

Ashlee is also a brand strategist and influencer for some of the world's most ethical and innovative companies. Her clients and collaborations include: LUSH, Eileen Fisher, airbnb, bkr., Kia Motors, Jill Milan, Olivine Atelier, and many more. Ashlee holds a BA from Brown University, an MA from the University of Oxford, UK, and a degree in Holistic Health from The Institute for Integrative Nutrition and Columbia University. Ashlee has been featured in/on GLAMOUR, Refinery29, Apartment Therapy, Design*Sponge, Women's Health, Reader’s Digest to name a few.

Check out her book on stylish, sustainable living, Give a Sh*t: Do Good. Live Better. Save the Planet.

Episode Details:

-Sustainability for self-care

-How minimalism can positively impact mental health + easy steps you can take right now

-Uncovering your unconscious desires with shopping and materialism

-How sustainability can help you connect with purpose and meaning

-We discuss how much the average person spends a day just looking for stuff— it’s insane, y’all!

Guest Contact:

You can find Ashlee on her website http://www.ashleepiper.com/ or follow her on https://www.instagram.com/ashleepiper/.

Sponsorships:

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 41: Creating Happy and Healthy Relationships May 27, 2019

Relationships are super rewarding and ultimately create a better quality of life. But, they are work and can be challenging! Can I get an amen?! Whether you are in a relationship, want to be in a relationship, or know someone in a relationship, you will want to listen to this episode!

We talk John Gottman research, a clinical psychologist, renowned relationship guru, author, professor, and co-founder of the Gottman Institute. We share some of Gottman’s evidence-based research on predicting relationship success.

Episode Details :

-Research on predicting success in relationships

-Magic Relationship Ratio

-John Gottman's 4 Horsemen (i.e. what you don't want in your relationship and can cause divorce)

-The number one way to solve a fight (it's simpler than you think)

-Practical ways to build your relationship on the daily

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on www.everydaytherapypodcast.com or follow us on Facebook and Instagram @everydaytherapypodcast.

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 40: #Therapyiscool and Mental Health Stigma with Dr. Christina Iglesia May 20, 2019

In this episode, we chat with Dr. Christina Iglesia all about #therapyiscool and the meaning behind the campaign.

What is #THERAPYISCOOL?

It is an invitation to join a community of people dedicated to raising awareness and combating mental health stigma. This mental health campaign is a call to action on two fronts. One brings attention to the matter of mental health and removes its stigma. The other provides much needed funds for mental health treatment.

Dr. Christina, is a clinical psychologist who provides therapeutic services in the San Francisco Bay Area. The stigma that her patients bring into therapy has been an enduring theme as well as a notable barrier to treatment. It is with this in mind that she created the therapyiscool mental health action campaign, with the intent to encourage authentic conversations about mental health.

Episode Details

-Christina’s Mental Health Journey

-What is #therapyiscool?

-Why mental health is important to talk about

-How to stop the mental health stigma

-Misconceptions of Mental Health

-What to say and do for those struggling with mental health issues

-Mental Health vs Mental Illness

Guest Contact:

#Therapyiscool Website

Dr. Christina Iglesia's Instagram

Sponsorships:

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 39: Depression is not a dirty word with Brittany Madrid May 13, 2019

Depression is so common among women. We often have the weight of the world on our shoulders. In this episode we chat with Brittany Madrid from BZenTV about her personal experience with depression. Brittany shares what has helped her grow from it all and how she continues to find her way through those difficulty moments. If you feel like you are alone, this episode will help you shift your mindset, leave you with tangible things you can do and trust that there is hope.

Brittany Madrid is the creator/host of BZenTV, a transformational television show redefining what it means to be an empowered woman in control of her destiny. In each episode, host Brittany Madrid interviews current thought leaders covering topics in wellness, health, spirituality, business, fashion, and beauty.

Episode Details:

Brittany’s personal experience with depression

-Awareness of how depression looks like for different people

-High Functioning Depression

-Being Authentic and Vulnerable

-Setting Boundaries

-Keeping hope

Guest Contact/ Platforms:

Follow Brittany on Instagram and subscribe to her youtube channel

BZen TV Youtube.

Sponsorships

Counseling: Lifeologie
Psychotherapeutic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga

Find more info on Everyday Therapy or follow us on Facebook and Instagram

If you are interested in counseling or online services visit us at www.whiterockcounseling.com

EP 38: Let Your Fears Make You Fierce With Koya Webb May 04, 2019

Koya Webb is an internationally recognized yoga teacher, personal trainer, celebrity holistic health and wellness coach, author, motivational speaker, and professional fitness model revolutionizing the holistic living landscape. She is known as a “transformational specialist” when it comes to helping people reach their goals—by encouraging sustainable positive lifestyle changes that maximize their ability to cultivate self-love, increase energy, reverse life-threatening conditions and experience optimal health. Koya shares how she turned her biggest fear into making her fierce. She shares tips and concrete tools to help you face your fears. Episode Details Koya’s transformation story How to let your fears make you fierce All About Getting Loved Up Her favorite yoga and mindfulness tools

EP 37: Natural Anxiety Remedies with Liz Moody Apr 26, 2019

We chat with Liz Moody: writer, top cookbook author, editor for MindBodyGreen, and regular speaker, panelist, and podcast guest. Liz regularly shares her real deal on the trends of the wellness world, as well as her deeply personal anxiety journey. Her work has been featured in Goop, Glamour, Vogue, Women’s Health, and many more. Liz also hosts the hit wellness podcast, Healthier Together, which features intimate interviews with some of the biggest names in the wellness world. � Tune into this episode to hear: 1. Liz’s real/raw anxiety journey: trauma, agoraphobia, fear of flying 2. Healing through nutrition, supplements, and daily therapeutic practices 3. Importance of community 4. Wellness bullshit that doesn’t work CONNECT WITH OUR GUEST @lizmoody lizmoody.com https://www.facebook.com/lizmoodyhere/ RESOURCES Healthier Together: Recipes for Two–Nourish Your Body, Nourish Your Relationships SPONSORS Counseling: Lifeologie www.wefixbrains.com Psychotheraputic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga www.thelispyschool.com

EP 36: The Adult Friendship Crisis Apr 19, 2019

The adult friendship crisis! It's a thing. Making and keeping friends when you are not in school anymore is harder than it should be, but it's easier than you think! We talk with Dr. Sally H Falwell, PsyD PC all about adult friendships. We share our personal challenges with friendships along with helpful tips to make and keep adult friends. Guess how long the research says it takes to make a friend?! Episode Details: What makes cultivating adult friendships difficult? How to make friends Dealing with rejection Dealing with relationship transitions Research on friendship Taking responsibility for your friendships: be the friend you want to have Resources Bumble BFF Sponsors: Counseling: Lifeologie www.wefixbrains.com Psychotheraputic Yoga Teacher Training: Lifeologie Institute School for Psychotherapeutic Yoga More about Sally Falwell, PsyD: https://legacyacc.com/ Instagram: @drsallyfalwell As Dallas native, Sally named psychology as a career interest as early as high school. Progressing through her Bachelor’s, she jumped head long into her first Master’s degree and finished with a Doctorate in Clinical Psychology. Her focus on program development and evaluation readied her for later interests in negotiation and leadership development, and her dissertation research on psychology and technology set the stage for her relevant work with those struggling with the impact social media and technology has on their well-being. Her training included work with the seriously mentally ill, juvenile delinquency programs, geriatrics, adults in private practice, and war veterans at the VA, readying her for work with individuals who desire to bravely change their personal legacy. Sally’s background made her eager to cultivate her own practice, one that would allow her to engage her kind, savvy, and straight-forward manner effectively with clients and their respective interests. Sally’s approach to her practice of psychology offers energy and attentiveness that sets her apart.

EP 35: The Power of Defining and Living Your Values Apr 12, 2019

Values In this world it’s so easy to get disconnected from our deepest desires. Knowing and owning our values guide us and reconnect with a sense fulfillment and provide direction in times we need it most. *values vs goals *clearly identifyIng your values (practical tips on how to) *letting go of cultural, family, societal values that do not serve you *the impact of values disconnection *examples of values Resources: Russ Harris and The Happiness Trap www.lifevaluesinventory.org

EP 34: Dating- The Final Swipe Apr 06, 2019

Ready to stop the dating apps? We know just how exhausting, anxiety-provoking, and uncertain the dating process can be. We know how desperately you wish you could swipe right once and for good, but you are unsure of how to get there. We talk with Nikki Novo a Cuban-American, bestselling author and intuitive dating coach. Her latest book, “The Final Swipe: Heal Your Heart, Find Your Person, and End the Dating Search for Good,” was listed as the number one dating book in Amazon. A certified hypnotherapist with the International Association of Counselors and Therapists, ThetaHealer(r) and Reiki healer, Nikki has also been commissioned to speak by organizations like Yahoo, & Bumble, and has been featured in Oprah Magazine, Marie Claire, NBC, and more. Learn how to stop dating with anxiety and fear of the future and start actively creating your fate. In this episode we discuss: *Dating with intention + using your intuition *Having fun with dating *Dating advice detox *Practical daily spiritual practices for dating *Stepping into your power dating *Embracing the mystery and uncertainty of dating CONNECT WITH OUR EXPERT GUEST www.nikkinovo.com Instagram @nikkinovo https://www.amazon.com/Final-Swipe-Person-Dating-Search/dp/0990804216 EPISODE SPONSORS: Lifeologie Counseling: www.wefixbrains.com The LISPY School: www.thelispyschool.com

EP 33: You're Not Lost with Maxie McCoy Apr 03, 2019

YOU’RE NOT LOST. Promise. You, like everyone else, is learning to figure out how to evolve. We talk with the fiery and funny Maxie McCoy, writer and speaker obsessed with giving women the tools they need to believe in themselves. Committed to the global rise of women, she writes weekly inspiration, and packs a punch with her book, You’re Not Lost: An Inspired Action Plan for Finding Your Own Way . . Maxie is a force to be reckoned with (we declare her guest of the year?!) and here’s what we cover in this episode: . 1) What Maxie has learned from interviewing thousands of women (It’ll make you feel so normal.) . 2) Maxie’s candid story of feeling lost and unsure during the release of her book, and how she navigated that challenge. 3) Favorite tools for guidance: surveying closest friends about your capabilities and potential, transcendental meditation, therapy, tuning into the body + so much more 4) #BATSHITGRATEFUL How gratitude can help change your life! Here are some of our favorite quotes from You’re Not Lost… “The highest expression of yourself is doing what you want to do how you want to do it—and being as wildly you as possible while you do.” . . “The goal isn’t to be fearless. The goal is to keep fear from running the show.” . “No matter how many pep talks someone gives you or how much inspiration you read on the internet, there’s only one voice that truly matters: yours. Because no matter what’s happening in your life, the only person in your head is you. There is no one else who can control your thoughts but you. No one else’s positive words matter if you’re regularly and continually ripping yourself apart with negative chatter.” . . “That then will never come. Because there’s absolutely nothing that needs to change about you in order to find your way.” RESOURCES: maxiemccoy.com https://maxiemccoy.com/youre-not-lost/

EP 32: Finding Forgiveness Mar 23, 2019

Melody Moore, Ph.D., RYT is talking forgiveness but not how-your-momma-taught-you-to-be-nice-and-forgive-others but TRUE LIBERATION! “The price of staying bound to an internal prison of grievance is too high, causing you to miss out on the opportunities for self-love and intimacy with others available right now. Return home with full access to healing, grace, and presence.” Forgiveness simply put is letting go of the past. Often times we feel stuck in the story of someone wronging us or feel like we have betrayed ourselves. . She has an incredible personal self-forgiveness story that will blow your socks off and also teach you how true FREEDOM is possible! -personal forgiveness -forgiving past hurts and harms from others -self-compassion -accessing open-heartedness -how our greatest wounds can be gifts Melody Moore is a social entrepreneur, a licensed Clinical Psychologist, yoga teacher, author, and speaker. She is the founder and president of Embody Love Movement, a non-profit whose mission is to empower girls and women to celebrate their inner beauty, commit to kindness, and contribute to meaningful change in the world. She shares a new understanding of how your greatest wounds are also your most powerful gifts. If shame, anger, or resentment holds you back from becoming who you long to be, you can learn to access open-heartedness and self-acceptance, now and into the future. Resources The four agreements by Don Miguel Sponsors: Counseling: Lifeologie www.wefixbrains.com Psychotheraputic Yoga Teacher Training Lifeologie Institute School for Psychotherapeutic Yoga Mental Health Office Space: Therapy Space

EP 31: Transparency on the Internet with Mental Health & Body Positive Influencer Mik Zazon Mar 16, 2019

We interview a brave, vulnerable, passionate body positive, health and fitness coach & mental health influencer, Mik Zazon. “I promise to cut the bullshit from the fitness industry out so you get truth, always.” Now we can get down with that ;) . Mik was recently interviewed on The Today Show and has an amazing recovery story and we absolutely adore her! . . Mik says, “I know a thing or two about feeling bat sh** crazy about food and it being the only thing I could think about....I know approximately 7,000,3302 things about feeling uncomfortable in the body you live in." . In this episode we discuss: 1) major myths around eating disorders and how normalized they are in society (orthorexia disguised as "clean eating", etc.) and on the Internet 2) how reaching out for help is the single-handed most brave thing you can do and how to fight shame for seeking therapy whether it's healing from trauma or for personal growth 3) what it's like for Mik to be really "exposed" on social media, use her voice, and how she handles critics 4) Mik's steps to continued recovery To get in contact and/or work with Mik: https://www.mikzazon.com/ Social media: @mikzazon @healthundefined

EP 30: Burnout. It's Real. Mar 02, 2019

BURNOUT. It’s real, and it’s not that you should just be able to manage everything you’ve got going on better. We promise. It’s society that’s got it wrong. While millennials have been coined as ‘lazy’, burnout is on the rise especially for this generation. (Anybody read that Buzzfeed article than went viral about this?!) Regardless of if you are a millennial, if you've ever been told you "work or do too much" and you don't know how to stop, you'll want to listen to this. "This [life] isn't a task to complete or a line on a to-do list, or even a New Year’s resolution. It’s a way of thinking about life, and what joy and meaning we can derive not just from optimizing it, but living it." -Anne Helen Peterson . In this episode you’ll hear: *How burnout creeps up on you and shows up on a day-to-day basis physically, mentally, emotionally, and behaviorally *Causes of burnout and why it can be hard to avoid for some personality types *Differentiating healthy hustle from toxic hustle *Ways to avoid and/or mitigate burnout . . Shoutouts to: Amber Rae author of “Choose Worry over Wonder” Anne Helen Peterson: www.buzzfeednews.com/article/annehe…tion-debt-work EPISODE SPONSORS *Counseling: Lifeologie www.wefixbrains.com *Mental Health Office Space: Therapy Space www.therapyspace.com

EP 29: Feel, Deal, Heal Feb 22, 2019

FEEL, HEAL, DEAL We should have all received a manual at birth on ‘how-to express your emotions’ but since we didn’t, we cover the basics in this episode with a return guest, Courtney Callaway, LPC, RYT, EMDR-trained therapist. Courtney even shares an original rap about feelings on this episode. Trust me, you don’t want to miss that (Jay-Z, will you sign her?!) Feelings do not come out of the blue, baby. Feelings are influenced by your thoughts, perceptions and beliefs. Beliefs are typically unconscious so you could be unaware of your thoughts surrounding a topic that causes you to have a certain feeling. Feelings can also be aggravated by stress so if you are already stressed-out your body and mind are primed to be set-off quicker and easier. Feelings are energy. If you’re in touch with your feelings and can express them, you’ll feel more energetic. If you’re out of touch with your feelings or unable to give them expression you may feel anxious or depressed. Feelings are contagious. Those people that are anxious tend to be highly sensitive people, taking on others emotions. Be aware and set some boundaries. Feelings are not right or wrong. As reactions, feeling simply exist. It’s normal to feel fear, joy, guilt or anger. DO NOT, I Repeat, DO NOT-- make yourself or anyone else wrong for simply having a feeling, whatever that feeling may be. Tune In To Hear More Below: 1. Why emotions (all of them) are so important 2. Research on how emotions are formed from a neurobiological standpoint and how they impact us 3. Feelings as a total body experience 4. Why feelings can be so hard & consequences of not feeling, dealing, and healing 5. Different ways to note & emote! RESOURCES: Dr. Dan Siegel- The Healing Power of Emotion EPISODE SPONSORS *Counseling: Lifeologie www.wefixbrains.com *Yoga for Mental Health Teacher Training Lifeologie www.thelispyschool.com *Mental Health Office Space: Therapy Space www.therapyspace.com *COUNSELING www.wefixbrains.com www.whiterockcounseling.com

EP 28: Healing Power of Learning through Life Transitions Feb 16, 2019

ADULTING IS HARD. Can we all agree?! But the bad ass & authentic ladies of the top 100 Podcast Almost 30 Podcast, Krista Williams & Lindsey Simcik, are inspiring others to adult better. Their mission is to provide tools & motivation you need to propel personal growth and to navigate all the transitions in life. What to expect listening to our convo these ladies (other than being deep, thoughtful, & real) . *Hear candid revelation of these successful ladies’ biggest emotional and mental challenges of their 20s and self-growth they are committed to moving forward *Mindset Shifts: Learn to tune into intuition, manage fear, people-pleasing etc., permission to change, embracing spirituality, reprogramming & re-parenting yourself *Importance of finding your safe people & knowing your emotional struggles are all real and valid *Challenges of personal development and Lindsey’s experiences with EMDR therapy Resources: www.almost30podcast.com @almost30podcast Krista's Current Favorite Book: Women, Food, and God: An Unexpected Path to Almost Everything by Geneen Roth Lindsey's Current Favorite Book: The Big Leap by Gay Hendricks

EP 28: Enneagram & Coffee with a Dash of Self-Acceptance Feb 15, 2019

Sara Jane takes us to coffee and talks the #Enneagram. She created the instagram @enneagramandcoffee that went viral overnight. So what is the Enneagram, you ask? It's our favorite personality typing tool to help develop self-awareness with a clear direction for growth. Whether you are an expert in the Enneagram or have never heard of it you will learn something about yourself!

Episode Details:

Explore each type's underlying motivations and fears

Learn areas for growth (aka shame spots) of each type

Develop self-acceptance through learning each type's gifts (aka superpower)

Resources: www.enneagraminstitute.com www.integrative9.com

Book: The Road Back To You by Ian Morgan Cron

Want to work with Sara Jane www.sarajanecase.com

Online Enneagram Summit: *Over 20 workshops *Bestselling Authors *Industry Leaders *One Magical Personality Tool www. sarajane-case.mykajabi.com/summit

Sponsors: *Counseling: Lifeologie www.wefixbrains.com

*Yoga for Mental Health Teacher Training Lifeologie Institute School for Psychotherapeutic Yoga

www.thelispyschool.com

*Mental Health Office Space: Therapy Space www.therapyspace.com

EP 27: Enneagram & Coffee with a Dash of Self-Acceptance Feb 09, 2019

Sara Jane takes us to coffee and talks the #Enneagram. She created the instagram @enneagramandcoffee that went viral overnight. So what is the Enneagram, you ask? It's our favorite personality typing tool to help develop self-awareness with a clear direction for growth. Whether you are an expert in the Enneagram or have never heard of it you will learn something about yourself! Episode Details: Explore each type's underlying motivations and fears Learn areas for growth (aka shame spots) of each type Develop self-acceptance through learning each type's gifts (aka superpower) Resources: www.enneagraminstitute.com www.integrative9.com Book: The Road Back To You by Ian Morgan Cron Want to work with Sara Jane www.sarajanecase.com Online Enneagram Summit: *Over 20 workshops *Bestselling Authors *Industry Leaders *One Magical Personality Tool www. sarajane-case.mykajabi.com/summit Sponsors: *Counseling: Lifeologie www.wefixbrains.com *Yoga for Mental Health Teacher Training Lifeologie Institute School for Psychotherapeutic Yoga www.thelispyschool.com *Mental Health Office Space: Therapy Space www.therapyspace.com

EP 26: Rebelling with An Anti-Diet Dietitian Feb 02, 2019

RIOTS, not diets! Casey Bonano, RD, LD, CEDRD is rebelling against the social norms that tell us what we should eat, how we should eat, or what our bodies should or should not look like. She reminds us how nutrition and our bodies are so individualized, and there is really no one "right" way to eat and exercise. . Casey shoots it to us straight with science as well as understanding the emotional & psychological aspects. She wants you to join rebellion and know there can be freedom from diets! There is another way. . Tune into this episode to hear more about the following: 1) Why diets cause physical & mental distress & hurt our health more 2) Health At Every Size & Body Inclusivity 3) How to recreate trust with food 4) Role of genetics + body acceptance 5) General balanced guidelines for nutrition: mindfulness, hunger-fullness cues, 20 minute rule + more 6) Hear her views on intermittent fasting, keto diet, low-carb, etc. CONTACT OUR EXPERT GUEST! Casey Bonano, RD/LD of Dallas Nutritional Counseling https://www.dallasnutritionalcounseling.com/ On Instagram & Facebook at Dallas Nutritional Counseling E-Book coming out SOON! OTHER RESOURCES: Health At Every Size https://haescommunity.com/ https://lindabacon.org/health-at-every-size-book/ Body-Kindness https://www.bodykindnessbook.com/ Podcasts: Food-Psych https://christyharrison.com/foodpsych/ SPONSORS: Lifeologie https://wefixbrains.com/ The LISPY School https://thelispyschool.com/ Therapy Space https://therapyspace.org/

EP 26: Rebelling with An Anti-Diet Dietitian Feb 02, 2019

RIOTS, not diets! Casey Bonano, RD, LD, CEDRD is rebelling against the social norms that tell us what we should eat, how we should eat, or what our bodies should or should not look like. She reminds us how nutrition and our bodies are so individualized, and there is really no one "right" way to eat and exercise. . Casey shoots it to us straight with science as well as understanding the emotional & psychological aspects. She wants you to join rebellion and know there can be freedom from diets! There is another way. . Tune into this episode to hear more about the following: 1) Why diets cause physical & mental distress & hurt our health more 2) Health At Every Size & Body Inclusivity 3) How to recreate trust with food 4) Role of genetics + body acceptance 5) General balanced guidelines for nutrition: mindfulness, hunger-fullness cues, 20 minute rule + more 6) Hear her views on intermittent fasting, keto diet, low-carb, etc. CONTACT OUR EXPERT GUEST! Casey Bonano, RD/LD of Dallas Nutritional Counseling https://www.dallasnutritionalcounseling.com/ On Instagram & Facebook at Dallas Nutritional Counseling E-Book coming out SOON! OTHER RESOURCES: Health At Every Size https://haescommunity.com/ https://lindabacon.org/health-at-every-size-book/ Body-Kindness https://www.bodykindnessbook.com/ Podcasts: Food-Psych https://christyharrison.com/foodpsych/ SPONSORS: Lifeologie https://wefixbrains.com/ The LISPY School https://thelispyschool.com/ Therapy Space https://therapyspace.org/

EP 25: Are You A Highly Sensitive Person? Jan 26, 2019

Can anyone relate to being highly sensitive person (HSP) ?! Or do you have someone close to you that is a HSP?! Did you even know the was a thing? So 20% of the population is highly sensitive, a trait that can even be found in other species. And 50% of people with mental health issues have the trait. So if you don’t have it, you probably know someone that does! This trait is definitely not appreciated in our culture but it’s actually a superpower and you didn’t even know it… Here are some characteristics of being highly sensitive -You’re frequently emotionally exhausted from absorbing other people’s feelings. -Time pressure really rattles you -You withdraw often -You’re jumpy -You think deeply -You’re a seeker -Sudden loud noises startle you -Clothing matters— sensitive to scratchy or tight fabrics -Change can be upsetting -Your inner word is alive and present -Can feel overly stimulated easily -You get hangry easily -Mislabeled as shy or anxious -You are sensitive to caffeine -Conflict is difficult -Criticism is a dagger -You are conscientious -You are deeply moved by beauty -You are perceptive Resources www.hsperson.com Book: The Highly Sensitive Person by Elaine Aron bdawsoncounseling@gmail.com

EP 25: Are You A Highly Sensitive Person? Jan 26, 2019

Can anyone relate to being highly sensitive person (HSP) ?! Or do you have someone close to you that is a HSP?! Did you even know the was a thing? So 20% of the population is highly sensitive, a trait that can even be found in other species. And 50% of people with mental health issues have the trait. So if you don’t have it, you probably know someone that does! This trait is definitely not appreciated in our culture but it’s actually a superpower and you didn’t even know it… Here are some characteristics of being highly sensitive -You’re frequently emotionally exhausted from absorbing other people’s feelings. -Time pressure really rattles you -You withdraw often -You’re jumpy -You think deeply -You’re a seeker -Sudden loud noises startle you -Clothing matters— sensitive to scratchy or tight fabrics -Change can be upsetting -Your inner word is alive and present -Can feel overly stimulated easily -You get hangry easily -Mislabeled as shy or anxious -You are sensitive to caffeine -Conflict is difficult -Criticism is a dagger -You are conscientious -You are deeply moved by beauty -You are perceptive Resources www.hsperson.com Book: The Highly Sensitive Person by Elaine Aron bdawsoncounseling@gmail.com

EP 24: Why Self-Compassion Is The Key To Happiness Jan 15, 2019

Wow! This episode is long overdue. We talk about #selflove and being kind to yourself in almost every episode, and we mean the real, research based self-love... Self-Compassion. Julianne is speaking to Denette Mann, Psychotherapy Services, a therapist and a Certified Self-Compassion Teacher. Those who are self-critical are at high risk for depression and stress and are not as effective at implementing coping skills. Researchers find that more self-compassion leads to more constant feelings of self-worth, more than self-esteem. That’s because self-esteem may depend on comparing yourself favorably to others (and being judgy), while self-compassion is an intrinsic acceptance of yourself. These same research studies show... People who accept their personal failures are more likely to take steps to improve themselves. Women who accept their physical imperfections have a more positive body image no matter their BMI. Details of the Episode: *Defining Self-Compassion *Research *Myths about Self-Compassion (self-compassion is not weakness, and will not make you lazy!) *Rewiring the brain to make better decisions *Taming the inner critic and reducing stress *Increasing focus and productivity *Resiliency Resources: Self-Compassion by Kristin Neff @Self-Compassion by Kristin Neff, Ph.D. The Path to Mindful Self-Compassion by Christopher Germer, Ph.D. For 8 week Mindful Self-Compassion Course and info about our guest Denette Mann, LPC-S, RPT, Trained in Mindful Self-Compassion: http://www.denettemann.com www.livingbetterwithmindfulness.com

EP 24: Why Self-Compassion Is The Key To Happiness Jan 15, 2019

Wow! This episode is long overdue. We talk about #selflove and being kind to yourself in almost every episode, and we mean the real, research based self-love... Self-Compassion. Julianne is speaking to Denette Mann, Psychotherapy Services, a therapist and a Certified Self-Compassion Teacher. Those who are self-critical are at high risk for depression and stress and are not as effective at implementing coping skills. Researchers find that more self-compassion leads to more constant feelings of self-worth, more than self-esteem. That’s because self-esteem may depend on comparing yourself favorably to others (and being judgy), while self-compassion is an intrinsic acceptance of yourself. These same research studies show... People who accept their personal failures are more likely to take steps to improve themselves. Women who accept their physical imperfections have a more positive body image no matter their BMI. Details of the Episode: *Defining Self-Compassion *Research *Myths about Self-Compassion (self-compassion is not weakness, and will not make you lazy!) *Rewiring the brain to make better decisions *Taming the inner critic and reducing stress *Increasing focus and productivity *Resiliency Resources: Self-Compassion by Kristin Neff @Self-Compassion by Kristin Neff, Ph.D. The Path to Mindful Self-Compassion by Christopher Germer, Ph.D. For 8 week Mindful Self-Compassion Course and info about our guest Denette Mann, LPC-S, RPT, Trained in Mindful Self-Compassion: http://www.denettemann.com www.livingbetterwithmindfulness.com

EP 23: Defining Love & Relationship Anxiety Jan 11, 2019

Sheryl Paul, therapist, online course creator, & best selling author, has been interviewed by Oprah multiple times, and works with celebrities like Alanis Morissette. And she knows love and relationship anxiety! Her work is seriously like a How To Date/Love/Be in a Relationship Guide that everyone should receive as a course at an early age! Being single, desiring a relationship, dating, or being in a long-term relationship, it's all difficult. But you don’t see that on your friend’s high light reels or in Disney movies! "What we do learn (about relationships) we absorb from popular culture, which largely derives its wisdom from the Disney paradigm of love: Meet, fall in love, know you've met "the One", feel instantly and always attracted, have wild, passionate sex, live happily ever after. Perhaps the most damaging message we receive is that love is supposed to be easy. Without a paradigm that allows for difficult times, and even expects difficulty as it understands that intimate relationships are an opportunity to heal ourselves and grow our capacity to give and receive love, it's frightfully easy to run when the going gets tough.” Truths: Love is like oatmeal, warm and secure. Love is complicated and messy. Love is a skill that can be grown. Attraction ebbs and flows. Sex requires it’s own manual. Love is not something you get from your partner. Romance isn’t only candlelit dinners and roses. Real love always includes fear. There will be times when you want to jump ship. Take time to educate yourself about “projection.” Just because you have a thought doesn’t mean it’s true Resources: Find Sheryl's work at www.conscious-transitions.com (*new website launch coming soon*)

EP 23: Defining Love & Relationship Anxiety Jan 11, 2019

Sheryl Paul, therapist, online course creator, & best selling author, has been interviewed by Oprah multiple times, and works with celebrities like Alanis Morissette. And she knows love and relationship anxiety! Her work is seriously like a How To Date/Love/Be in a Relationship Guide that everyone should receive as a course at an early age! Being single, desiring a relationship, dating, or being in a long-term relationship, it's all difficult. But you don’t see that on your friend’s high light reels or in Disney movies! "What we do learn (about relationships) we absorb from popular culture, which largely derives its wisdom from the Disney paradigm of love: Meet, fall in love, know you've met "the One", feel instantly and always attracted, have wild, passionate sex, live happily ever after. Perhaps the most damaging message we receive is that love is supposed to be easy. Without a paradigm that allows for difficult times, and even expects difficulty as it understands that intimate relationships are an opportunity to heal ourselves and grow our capacity to give and receive love, it's frightfully easy to run when the going gets tough.” Truths: Love is like oatmeal, warm and secure. Love is complicated and messy. Love is a skill that can be grown. Attraction ebbs and flows. Sex requires it’s own manual. Love is not something you get from your partner. Romance isn’t only candlelit dinners and roses. Real love always includes fear. There will be times when you want to jump ship. Take time to educate yourself about “projection.” Just because you have a thought doesn’t mean it’s true Resources: Find Sheryl's work at www.conscious-transitions.com (*new website launch coming soon*)

EP 22: Creating Goals With Soul Jan 05, 2019

Okay, people what if we have the procedures of achievement all wrong?! We are talking with Jessica Jordan a Desire Map Planner Teacher, the Super Yoga Palace Owner, Experienced-Registered Yoga Teacher, and member of The Polyphonic Spree (what doesn't this girl do?!?) “Typically we come up with our to-do lists, our bucket lists, and our strategic plans — all the stuff we want to have, get, accomplish, and experience outside of ourselves. All of those aspirations are being driven by an innate desire to feel a certain way. How do you want to feel… when you look at your schedule for the week? when you get dressed in the morning? when you walk through the door of your office? when you pick up the phone? when you cash the check? when you fall in love? when you accept the award? when you make the sale? What if, first, we got clear on how we actually wanted to feel in our life, and then we laid out our intentions? What if your most desired feelings consciously informed how you plan your day, your year, your career, your holidays — your life? You know what will happen with that kind of inner clarity and outer action? You’ll feel the way you want to feel more often than not. Decisions will be easier to make: You’ll know what to say no to and what to say hell-yes to. You’ll be more optimistic, more open-hearted. It will be easier for you to return to your center in the midst of a challenge.” -Danielle Laporte

EP 22: Creating Goals With Soul Jan 05, 2019

Okay, people what if we have the procedures of achievement all wrong?! We are talking with Jessica Jordan a Desire Map Planner Teacher, the Super Yoga Palace Owner, Experienced-Registered Yoga Teacher, and member of The Polyphonic Spree (what doesn't this girl do?!?) “Typically we come up with our to-do lists, our bucket lists, and our strategic plans — all the stuff we want to have, get, accomplish, and experience outside of ourselves. All of those aspirations are being driven by an innate desire to feel a certain way. How do you want to feel… when you look at your schedule for the week? when you get dressed in the morning? when you walk through the door of your office? when you pick up the phone? when you cash the check? when you fall in love? when you accept the award? when you make the sale? What if, first, we got clear on how we actually wanted to feel in our life, and then we laid out our intentions? What if your most desired feelings consciously informed how you plan your day, your year, your career, your holidays — your life? You know what will happen with that kind of inner clarity and outer action? You’ll feel the way you want to feel more often than not. Decisions will be easier to make: You’ll know what to say no to and what to say hell-yes to. You’ll be more optimistic, more open-hearted. It will be easier for you to return to your center in the midst of a challenge.” -Danielle Laporte

EP 21: Money Mentality With Amanda Frances Dec 29, 2018

WOW. Just Wow. Amanda Frances, self made multi-millionaire, monthly Forbes contributor, social media influencer (over 140k followers), counseling PhD drop out, digital course creator, soulful business guru, and money manifesting queen, drops so much wisdom for us...or shall we say some real gold nuggets?! This sassy, smart, & sweet unicorn of woman is known for teaching people how to make money. She shares what she is really doing is helping clients change their relationships with money, drop their limiting beliefs, create and integrate new beliefs around money, and most importantly, know they are worthy of living abundant lives. Money, mindset, mental health, and valuing ourselves intersects, and we cover it all! Listen to hear us expand more on the following: 1) Learn to become your own authority 2) Let go of limiting beliefs 3) Write your own rules & permission slips 4) Stop justifying why you can't earn more money. Desire enough of a reason you can have it 5) Develop a neutral attitude toward money 6) Get spiritual with money. View it as energy and opportunity to do good in the world. 7) How to work through shame of being in debt + so much more! Where to Find Amanda Frances for FREE meditations & content, info on her digital courses, business coaching services + more! Website: https://amandafrances.com/ Facebook: @Amanda Frances Instagram: @xoamandafrances

EP 21: Money Mentality With Amanda Frances Dec 29, 2018

WOW. Just Wow. Amanda Frances, self made multi-millionaire, monthly Forbes contributor, social media influencer (over 140k followers), counseling PhD drop out, digital course creator, soulful business guru, and money manifesting queen, drops so much wisdom for us...or shall we say some real gold nuggets?! This sassy, smart, & sweet unicorn of woman is known for teaching people how to make money. She shares what she is really doing is helping clients change their relationships with money, drop their limiting beliefs, create and integrate new beliefs around money, and most importantly, know they are worthy of living abundant lives. Money, mindset, mental health, and valuing ourselves intersects, and we cover it all! Listen to hear us expand more on the following: 1) Learn to become your own authority 2) Let go of limiting beliefs 3) Write your own rules & permission slips 4) Stop justifying why you can't earn more money. Desire enough of a reason you can have it 5) Develop a neutral attitude toward money 6) Get spiritual with money. View it as energy and opportunity to do good in the world. 7) How to work through shame of being in debt + so much more! Where to Find Amanda Frances for FREE meditations & content, info on her digital courses, business coaching services + more! Website: https://amandafrances.com/ Facebook: @Amanda Frances Instagram: @xoamandafrances

EP 20: Aromatherapy With Essential Oils Dec 22, 2018

We talk with some oily ladies about how to use essential oils to support mental and emotional wellbeing. A return favorite guest, Noel Baker, Licensed Professional Counselor and Experienced- Registered Yoga Teacher and E-RYT and Sarah Camiolo, Experienced- Registered Yoga Teacher talk all about how oils support the nervous system and the brain. WHAT!!? Yeah, it’s not all woo woo people. A smell can bring on a flood of memories, influence people's moods and even affect their work performance. Because the olfactory bulb is part of the brain's limbic system, an area so closely associated with memory and feeling it's sometimes called the "emotional brain," smell can call up memories and powerful responses almost instantaneously. Topics we cover: Self-care, Baby! Libido Anxiety and depression Importance of Rituals Sleep Hygiene The different ways to use oils  Resources: Ref Guide for Essential Oils — app by Abundant Health Reference Guide for Essential Oils by Connie and Alan Higley

EP 20: Aromatherapy With Essential Oils Dec 22, 2018

We talk with some oily ladies about how to use essential oils to support mental and emotional wellbeing. A return favorite guest, Noel Baker, Licensed Professional Counselor and Experienced- Registered Yoga Teacher and E-RYT and Sarah Camiolo, Experienced- Registered Yoga Teacher talk all about how oils support the nervous system and the brain. WHAT!!? Yeah, it’s not all woo woo people. A smell can bring on a flood of memories, influence people's moods and even affect their work performance. Because the olfactory bulb is part of the brain's limbic system, an area so closely associated with memory and feeling it's sometimes called the "emotional brain," smell can call up memories and powerful responses almost instantaneously. Topics we cover: Self-care, Baby! Libido Anxiety and depression Importance of Rituals Sleep Hygiene The different ways to use oils  Resources: Ref Guide for Essential Oils — app by Abundant Health Reference Guide for Essential Oils by Connie and Alan Higley

EP 19: Creating A Healthy Relationship With Your Body and Food Dec 14, 2018

In a society that is obsessed with thinness, working to have a loving, balanced relationship with food and body is like trying to paddle upstream. We have Jessica Callicutt, LPC-S, RPT-S, CEDS-S, who helps guide others to self-acceptance and healthy view of self and food. She is kind of a big deal in the eating disorder/body image world, y’all! Not only is this chick a clinical therapist, she’s a supervisor for other therapists. We love her. She is awesome. And. Doing AMAZING THINGS!! During the episode we dive deep into convos, stories, and education surrounding the following: 1. Diet & beauty industry perpetuating not “enough-ness” 2. Learning how to talk to self and others about food & body 3. When good intentions can be hurtful 4. Understanding what disordered eating is 5. Taking a hard, thorough look at body shaming You can find Jessica @Empowered www.empowered-counseling.com and in 2019 www.jessicacallicutt.com Resources: www.embodylovemovement.com Eating in the Light of the Moon Dr. Anita Johnston Intuitive Eating: A revolutionary Program That Works by Evelyn Tribole and Elyse Resch Gifts of Imperfection by Brene Brown "Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses: -What you believe about your own appearance (including your memories, assumptions, and generalizations). -How you feel about your body, including your height, shape, and weight. -How you sense and control your body as you move. How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Having a healthy body image is an important part of mental wellbeing and eating disorders prevention. Tips to having positive body image * Treat your body with respect. * Give it enough rest. * Fuel it with a variety of foods. * Exercise moderately. * Resist the pressure to judge yourself and others based on weight, shape, or size. * Respect people based on the qualities of their character and accomplishments, rather than just because of their appearance." -Info from National Eating Disorders Association (NEDA)

EP 19: Creating A Healthy Relationship With Your Body and Food Dec 14, 2018

In a society that is obsessed with thinness, working to have a loving, balanced relationship with food and body is like trying to paddle upstream. We have Jessica Callicutt, LPC-S, RPT-S, CEDS-S, who helps guide others to self-acceptance and healthy view of self and food. She is kind of a big deal in the eating disorder/body image world, y’all! Not only is this chick a clinical therapist, she’s a supervisor for other therapists. We love her. She is awesome. And. Doing AMAZING THINGS!! During the episode we dive deep into convos, stories, and education surrounding the following: 1. Diet & beauty industry perpetuating not “enough-ness” 2. Learning how to talk to self and others about food & body 3. When good intentions can be hurtful 4. Understanding what disordered eating is 5. Taking a hard, thorough look at body shaming You can find Jessica @Empowered www.empowered-counseling.com and in 2019 www.jessicacallicutt.com Resources: www.embodylovemovement.com Eating in the Light of the Moon Dr. Anita Johnston Intuitive Eating: A revolutionary Program That Works by Evelyn Tribole and Elyse Resch Gifts of Imperfection by Brene Brown "Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses: -What you believe about your own appearance (including your memories, assumptions, and generalizations). -How you feel about your body, including your height, shape, and weight. -How you sense and control your body as you move. How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Having a healthy body image is an important part of mental wellbeing and eating disorders prevention. Tips to having positive body image * Treat your body with respect. * Give it enough rest. * Fuel it with a variety of foods. * Exercise moderately. * Resist the pressure to judge yourself and others based on weight, shape, or size. * Respect people based on the qualities of their character and accomplishments, rather than just because of their appearance." -Info from National Eating Disorders Association (NEDA)

EP 18: Dealing with Overwhelming Emotions Dec 08, 2018

Ever feel like your emotions get the best of you? Or that you experience emotions really intensely? You know, the anxiety/panic, anger/sadness, or whatever is just so overwhelming and you feel completely helpless to stop it? You’ll want to tune into our first return guest the incredibly knowledgeable, Taylor Zebrosky, as she gives a broad overview of Dialectical Behavior Therapy, with a focus on Distress Tolerance Skills. For non-therapy folks, this just means a really helpful way of developing practical skills and framework to manage intense feelings. We discuss the following: 1. How & Why DBT is important 2. Why Mindfulness, Emotional Regulation, Interpersonal Effectiveness (Relationship Skills), and Distress Tolerance Skills are all helpful 3. How to Manage Emotions When in A Crisis 4. Some Favorite Skills: How to act from your “Wise Mind”, Pros & Cons List, TIPP (Temperature, Intense exercise, Paced Breathing, and Paired Muscle Relaxation), Distraction Skills, Radical Acceptance Books: The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook) 1st Edition https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&psc=1&refRID=0VB0MQQATP06AW418BAR https://www.amazon.com/DBT%C2%AE-Skills-Training-Manual-Second/dp/1462516998 Guest Information: Taylor Zebrosky, LPC, LCDC-I, NCC, EMDR-Trained, and PIT Model trained, is co-founder at Highland Village Counseling in Highland Village, TX. For more information: https://www.highlandvillagecounseling.com

EP 18: Dealing with Overwhelming Emotions Dec 08, 2018

Ever feel like your emotions get the best of you? Or that you experience emotions really intensely? You know, the anxiety/panic, anger/sadness, or whatever is just so overwhelming and you feel completely helpless to stop it? You’ll want to tune into our first return guest the incredibly knowledgeable, Taylor Zebrosky, as she gives a broad overview of Dialectical Behavior Therapy, with a focus on Distress Tolerance Skills. For non-therapy folks, this just means a really helpful way of developing practical skills and framework to manage intense feelings. We discuss the following: 1. How & Why DBT is important 2. Why Mindfulness, Emotional Regulation, Interpersonal Effectiveness (Relationship Skills), and Distress Tolerance Skills are all helpful 3. How to Manage Emotions When in A Crisis 4. Some Favorite Skills: How to act from your “Wise Mind”, Pros & Cons List, TIPP (Temperature, Intense exercise, Paced Breathing, and Paired Muscle Relaxation), Distraction Skills, Radical Acceptance Books: The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook) 1st Edition https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&psc=1&refRID=0VB0MQQATP06AW418BAR https://www.amazon.com/DBT%C2%AE-Skills-Training-Manual-Second/dp/1462516998 Guest Information: Taylor Zebrosky, LPC, LCDC-I, NCC, EMDR-Trained, and PIT Model trained, is co-founder at Highland Village Counseling in Highland Village, TX. For more information: https://www.highlandvillagecounseling.com

EP 17: Be More You, Have Better Relationships Dec 01, 2018

We are talking to Marcus Geromes, he is a licensed marriage and family therapist and co-owner of Therapy Space! He is talking about relationships, specifically a tool to help you get closer to people in your life by separating from them. I know, I know... it’s a bit of a paradox! It’s this thing called… DIFFERENTIATION -accepting your differences from others -developing your differences So you can... -have the ability to be in emotional contact with a difficult, emotionally charged problem -not feel compelled to preach about what others “should” do, not rush in to “fix” the problem - not pretend to be detached by emotionally insulating oneself #relationshipgoals , am I right?! Ohhh, how many times have you tried to tell it how it is or shut down when it is not how you think it should be... apparently that’s not good for your relationships, who knew 🤷🏼‍♀️ But the cool thing is, no one does this perfectly. We learn that this is a process not an end goal and get tips on how to stay in our own lane! Resources Scream Free Marriage by Hal Runkel Scream Free Parenting by Hal Runkel Therapy Space is one of our proud sponsor. They have furnished offices available for rent for 1 day up to 5 days out of the week specifically for mental health professionals made by mental health professionals. www.therapyspace.org

EP 17: Be More You, Have Better Relationships Dec 01, 2018

We are talking to Marcus Geromes, he is a licensed marriage and family therapist and co-owner of Therapy Space! He is talking about relationships, specifically a tool to help you get closer to people in your life by separating from them. I know, I know... it’s a bit of a paradox! It’s this thing called… DIFFERENTIATION -accepting your differences from others -developing your differences So you can... -have the ability to be in emotional contact with a difficult, emotionally charged problem -not feel compelled to preach about what others “should” do, not rush in to “fix” the problem - not pretend to be detached by emotionally insulating oneself #relationshipgoals , am I right?! Ohhh, how many times have you tried to tell it how it is or shut down when it is not how you think it should be... apparently that’s not good for your relationships, who knew 🤷🏼‍♀️ But the cool thing is, no one does this perfectly. We learn that this is a process not an end goal and get tips on how to stay in our own lane! Resources Scream Free Marriage by Hal Runkel Scream Free Parenting by Hal Runkel Therapy Space is one of our proud sponsor. They have furnished offices available for rent for 1 day up to 5 days out of the week specifically for mental health professionals made by mental health professionals. www.therapyspace.org

EP 16: Miss USA Talks Body Image and Body Shaming Nov 29, 2018

We talk to Sarah Rose Summers aka Miss USA the day before she is off to Miss Universe. She is such a ray of body positive sunshine. She talks about her body image struggles in the past and how she developed a balanced relationship with food and exercise. Miss USA candidly shares about being body shamed at New York Fashion week and how she created the campaign #ifyoudon'thaveanythingnicetosaydon'tsayanythingatall We love her! I don't think we could have a better role model for women in our country. There is some sound feedback. Please, excuse the audio difficulties! Thank you to our sponsors! Athleta , Zynn22 , and Eating Recovery Center. "Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses: -What you believe about your own appearance (including your memories, assumptions, and generalizations). -How you feel about your body, including your height, shape, and weight. -How you sense and control your body as you move. How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Having a healthy body image is an important part of mental wellbeing and eating disorders prevention. Tips to having positive body image * Treat your body with respect. * Give it enough rest. * Fuel it with a variety of foods. * Exercise moderately. * Resist the pressure to judge yourself and others based on weight, shape, or size. * Respect people based on the qualities of their character and accomplishments, rather than just because of their appearance." -Info from www.neda.org Resources: www.neda.org www.eatingrecoverycenter.com

EP 16: Miss USA Talks Body Image and Body Shaming Nov 29, 2018

We talk to Sarah Rose Summers aka Miss USA the day before she is off to Miss Universe. She is such a ray of body positive sunshine. She talks about her body image struggles in the past and how she developed a balanced relationship with food and exercise. Miss USA candidly shares about being body shamed at New York Fashion week and how she created the campaign #ifyoudon'thaveanythingnicetosaydon'tsayanythingatall We love her! I don't think we could have a better role model for women in our country. There is some sound feedback. Please, excuse the audio difficulties! Thank you to our sponsors! Athleta , Zynn22 , and Eating Recovery Center. "Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses: -What you believe about your own appearance (including your memories, assumptions, and generalizations). -How you feel about your body, including your height, shape, and weight. -How you sense and control your body as you move. How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Having a healthy body image is an important part of mental wellbeing and eating disorders prevention. Tips to having positive body image * Treat your body with respect. * Give it enough rest. * Fuel it with a variety of foods. * Exercise moderately. * Resist the pressure to judge yourself and others based on weight, shape, or size. * Respect people based on the qualities of their character and accomplishments, rather than just because of their appearance." -Info from www.neda.org Resources: www.neda.org www.eatingrecoverycenter.com

EP 15: Everyday Dating Nov 17, 2018

We chat with the @datepodcast hosts, Emma and Zorric about all things dating. They share... Dating statistics Dating tips Personal stories Helpful dating perspectives Why dating can be so difficult?! Dealing with rejection The ghosting phenomena How to make dating easier and more fun Dating apps Intentional Dating You can find them www.datepodcast.com @datepodcast @its_emmap @zorricsia Resources: www.greatlovedebate.com

EP 15: Everyday Dating Nov 17, 2018

We chat with the @datepodcast hosts, Emma and Zorric about all things dating. They share... Dating statistics Dating tips Personal stories Helpful dating perspectives Why dating can be so difficult?! Dealing with rejection The ghosting phenomena How to make dating easier and more fun Dating apps Intentional Dating You can find them www.datepodcast.com @datepodcast @its_emmap @zorricsia Resources: www.greatlovedebate.com

EP 14: PTSD & Trauma Nov 11, 2018

We are honored to have such a special guest with this episode. Veterans need and deserve our recognition, appreciation, and support in so many ways. Veteran Adriana Speiker, MA, LPC, Psychotherapeutic Yoga (200RYT) Trauma, Veterans, and Addictions Counseling shares the following: 1) Her story serving 9 years in Psychological Operations in the US Army. Adriana was honorably discharged at the rank of SSG in 2012, her struggles with PTSD, and her path to healing. 2) What To Say and Not To Say To Veterans' 3) How to Identify Trauma 4) How Trauma Affects the Brain and the Body 5) Differences Between Combat Trauma and Other Traumas 6) Path to Healing from PTSD and Trauma, using Breath & Movement 7) Resources for Veterans & Supporters Where to Find Our Guest: https://wefixbrains.com/our-team/adriana-speiker/ More about this episode's sponsor, Therapy Space: www.therapyspace.org For More About Co-Hosts Jacy Rader, LPC, RYT & Julianne Schroeder, LPC, RYT check out: www.everydaytherapypodcast.com www.whiterockcounseling.com Please find Everyday Therapy Podcast on Facebook, Instagram, I-Tunes, & Spotify. It would mean the world if you would share episodes with your friends, rate, review, subscribe and/or financially support our mission. https://www.everydaytherapypodcast.com/donation/ Everyday Therapy Podcast believes in creating intentional conversations to help your overall emotional wellness by sharing tips, stories, and inspiration to help you in your everyday therapy life. Be Well--Jacy & Julianne

EP 14: PTSD & Trauma Nov 11, 2018

We are honored to have such a special guest with this episode. Veterans need and deserve our recognition, appreciation, and support in so many ways. Veteran Adriana Speiker, MA, LPC, Psychotherapeutic Yoga (200RYT) Trauma, Veterans, and Addictions Counseling shares the following: 1) Her story serving 9 years in Psychological Operations in the US Army. Adriana was honorably discharged at the rank of SSG in 2012, her struggles with PTSD, and her path to healing. 2) What To Say and Not To Say To Veterans' 3) How to Identify Trauma 4) How Trauma Affects the Brain and the Body 5) Differences Between Combat Trauma and Other Traumas 6) Path to Healing from PTSD and Trauma, using Breath & Movement 7) Resources for Veterans & Supporters Where to Find Our Guest: https://wefixbrains.com/our-team/adriana-speiker/ More about this episode's sponsor, Therapy Space: www.therapyspace.org For More About Co-Hosts Jacy Rader, LPC, RYT & Julianne Schroeder, LPC, RYT check out: www.everydaytherapypodcast.com www.whiterockcounseling.com Please find Everyday Therapy Podcast on Facebook, Instagram, I-Tunes, & Spotify. It would mean the world if you would share episodes with your friends, rate, review, subscribe and/or financially support our mission. https://www.everydaytherapypodcast.com/donation/ Everyday Therapy Podcast believes in creating intentional conversations to help your overall emotional wellness by sharing tips, stories, and inspiration to help you in your everyday therapy life. Be Well--Jacy & Julianne

EP 13: How to Handle Grief and Loss Nov 03, 2018

Learning how to handle grief and loss in life is essential. We are so honored to have friend and grief expert Courtney Callaway, MS, LPC, RYT on the episode to share her story and talk about the following: 1. Different types of grief (loss of loved one, pet, job, miscarriage, breakup) 2. Different styles of grieving (intuitive vs. instrumental) 3. How to Heal and Healthy Coping Skills 4. What To Say and What Not to Say to Someone Grieving Where to Contact Our Guest, Courtney: https://wefixbrains.com/our-team/courtney-callaway/ Book: Grieving Mindfully by Dr. Sameet Kumar

EP 12: Boundaries Oct 26, 2018

Well we had a unicorn on the podcast today! Melanie Well’s is a fiddle player, best selling author, entreprenuer, last ditch marital therapist, nonprofit founder, and BOUNDARY expert. Boundaries… One of those words thrown around these days that has lost it’s meaning. Mel breaks down what a boundary is, who we should have boundaries with, and most importantly how it looks in real life. She explains why its necessary to your relationships and wellbeing to practice and maintain boundary setting. Boundaries are a since of identity, ownership, responsibility, and control without them we are just letting life happen to us. She talks what gets in the way of boundaries… guilt and how to move right through it. Not my pasture, not my pig as she would say. If you are feeling… tired, anxious, responsible, guilty, lonely, and angry in relationships If you are doing… fixing, protecting, rescuing, controlling, carrying others feelings, and not listening If you are concerned with… the solution, certainty, being right, and details in your relationships If you feel a lack of control in your life… If you are human… If any of these things resonate you might like this episode  Boundary Mantra: Choose discomfort over resentment.-Brene Brown Resources: Boundaries: When to Say Yes, How to Say No to Take Control of Your Life by Dr. Henry Cloud and Dr. John Townsend  Emotional Blackmail: When the People in Your Life Use Fear, Obligation, and Guilt to Manipulate You by Susan Forward

EP 11: Everyday Mindfulness Oct 22, 2018

Mindfulness and meditation is so trendy nowadays, but do you know what it really is and how it can benefit you? We bring mindfulness maven, Dorsey Standish, Chief Mindfulness Officer of Mastermind Meditate, a gym for your brain and Meditation studio in Dallas, TX. Dorsey is wealth of knowledge and shares to following: 1) Breaking down what mindfulness is and isn't 2) Examples of practical formal and informal mindfulness practices 3) Brain benefits, emotional, mental, & physical benefits of mindfulness (and some cool science-based facts for any learners out there) 4)AND a quick mindful body-scan to end it, so you can implement it in your #everdaytherapy life! Connect with Dorsey of Mastermind Meditate, a gym for your brain, and meditation studio in Dallas, TX. http://mastermindmeditate.com/mastermind-team/ dorsey@mastermindmeditate.com

EP 10: Everyday Anxiety Oct 13, 2018

We chat all things anxiety, with our resident anxiety expert and co-host, Jacy Rader, LPC, RYT! We cover the following: 1) Differentiating between anxiety disorder, situational anxiety, & stress 2) Different types of anxiety disorders & symptoms 3) How anxiety is formed (nature + nurture, lifestyle, personality, core beliefs) 4) Best types of treatment & how to cope with anxiety 5) Our stories of dealing with anxiety personally and professionally, reminding you that it's normal to experience anxiety 6) Our favorite coping skills for anxiety (see below) Lifestyle and Personality -stress management -increased downtime -learn to communicate and express emotions (if you don’t express emotions they come out sideways) -assertiveness training -regular exercise -resolve interpersonal conflicts -change your attitudes toward perfectionism, an excessive need to please others or excessive need for control Helpful Tips: Relaxation- sleep, progressive muscle relaxation, yoga, yoga nidra, Use your Breath to calm the nervous system Nutrition- Be aware of caffeine intake. It is suggested to have less than 100 mg/ day cup of coffee has 110-146 mh, tea has 46 mg, soda has 65 mg Journal— mind dump, postpone Jacy Rader, LPC, RYT, Julianne Schroeder, LPC, RYT, and Whitney Bunch, LPC, RYT can be found at www.whiterockcounseling.com and www.everdaytherapypodcast.com Book Resource: The Anxiety & Phobia Workbook by Dr. Edmund Bourne https://www.amazon.com/Anxiety-Phobia-Workbook-Edmund-Bourne/dp/1572248912

EP 9: Uncovering Your Authentic Self Oct 08, 2018

This episode dives deep--deep into looking at how some of our childhood experiences can impact our view of self and impact our relationships as adults. We talk about codependency and discover the challenges that arise when aren't aware of our most true, authentic selves. With the incredibly knowledgeable expert guest, Taylor Zebrosky, we discuss the following: 1) What is childhood relational trauma? How can it impact our lives and relationships? 2)What is codependency? What are the roles of the Hero, Lost Child, and Scapegoatl? 3) How do I heal and become my authentic self? + so more more Guest Information: Taylor Zebrosky, LPC, LCDC-I, NCC, EMDR-Trained, and PIT Model trained, is co-founder at Highland Village Counseling in Highland Village, TX. https://www.highlandvillagecounseling.com Taylor offers gender-separate intensives for those looking for healing from family of origin issues. The intensive helps release and heal childhood wounds that have kept you stuck in unhealthy and painful adult relational patterns and recover the authentic and precious individual you were intended to be. For more information: https://www.highlandvillagecounseling.com/highland-village-counseling-groups-intensives#AUG24-262018RECOVERINGTHEAUTHENTICSELF-WOMEN Book: Facing Codependence: What It Is, Where It Comes from, How It Sabotages Our Lives by Pia Mellody

EP 8: Everyday Sex Therapy Sep 29, 2018

Let's talk about sex, baby! Mary Miller, MS, LMFT and Shannon Gavigan, MS, LPC, our 'sexperts', open up the conversation that needs to be had around sex. Tune into hear: 1) Identifying Your Sexual Values 2) Principles of Healthy Sex 3) What is "Normal"? 4) How To Use Your Biggest Sex Organ (Aka Your Brain!) 5) How To Talk To Your Partner & Your Kids About Sex + Follower's Questions & So Much More! Guest Contact Information: Mary Miller, MA, LMFT https://wefixbrains.com/testimonials/mary-miller-lmft Book: Come As You Are Emily Nagoski, PhD Find us at: www.everydaytherapypodcast.com

EP 7: Everyday Intuitive Eating Sep 22, 2018

To know how to eat “right” gets confusing in this diet-obsessed world, so intuitive eating is learning how to eat what is “right for you” . This episode features Angela Prior Intuitive Eating Counselor, LCSW, RYT. We explore the 10 basic principles of Intuitive Eating and how to implement it into your everyday therapy life, so you can enjoy a variety of food without taking the guilt/shame and/or feeling out of control. 1. Reject the Diet Mentality 2. Honor Your Hunger 3. Make Peace With Food 4. Challenge the Food Police 5. Respect Your Fullness 6. Discover Your Satisfaction Factor 7. Honor Your Feelings Without Using Food 8. Respect Your Body 9. Exercise: Feel The Difference 10. Honor Your Health with Gentle Nutrition Book: Intuitive Eating by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RD, CERD More About Our Guest: We are over-the-moon about Angela Prior LCSW, RYT, Intuitive Eating Counselor coming on the podcast to talk about all things intuitive eating and the Health At Every Size movement. Angela is a licensed clinical social worker and a registered yoga teacher as well as an intuitive eating counselor. She trained with Evelyn Tribole, co-author of Intuitive Eating. She has a private practice and helps adults embrace their messy, beautiful feelings and let go of their habits of avoidance through self-compassion and radical acceptance. She has a specialty focus with anxiety, addictions, and eating disorders. Some of things that feed Angela's soul are her furbabies, husband, traveling, yoga, and tacos. . Angela describes Intuitive Eating as essentially hitting the reset button and beginning the process of unlearning what the world of dieting has taught most of us. Picture a baby. They cry when they are hungry and they stop eating when they are full. Toddlers find joy and play around food. There isn't this stress to weigh, count, and analyze the food. That is what Intuitive Eating allows us all to be able to do. To go back to a time in our life before we were "taught" how to eat and simply reconnect with what we all inherently know how to do which is feed our bodies. . . Learning to fuel our bodies in a way that is nurturing and not punishing is so important, yet can be so confusing with all the contradictory nutrition Info and diets that are promoted! Tune into learn more from @angelapriorlcsw! . www.angelaprior.com

EP 6: Everyday Yoga as Therapy Sep 15, 2018

Yoga as therapy! We are talking the kind of yoga that is for everyone and everyBODY. The kind of yoga that calms the nervous system. The kind of yoga that helps you connect to your most authentic self. The kind of yoga that can be a tool to improve mental, emotional, and physical wellness through mindful, breath centered movement. And by yoga as therapy, we encourage therapy and yoga paired together. They are magic together! We are interviewing our favorite yoga expert Noel Baker, LPC, E-RYT from HumanKind Wellness . Check it out and let us know your thoughts on yoga as therapy. Resources given in the pod Book: Yoga for Wellness by Gary Kraftsow Book: Yoga for Transformation by Gary Kraftsow DVD: Yoga for anxiety by Gary Kraftsow DVD: Yoga for Depression by Gary Kraftsow Youtube: Yoga With Adriene Website: www.YogaInternational.com

EP 5: Everyday Perfectionism Sep 07, 2018

In a society where being a perfectionist is praised, we have an honest conversation why it’s anything but something to aspire to. As recovering perfectionists, we dive into the following: 1. Defining Perfectionism: “You may be a perfectionist if…” 2. Underlying Motivations + Addictive Cycle 3. Real Life Consequences of Perfectionism 4. Healthy Striving vs. Maladaptive Perfectionism 4. Daily Practices to Help Break the Perfectionism Trap Hosts Jacy Rader, LPC, RYT, Julianne Schroeder, LPC, RYT, NCC, and Whitney Bunch, LPC, RYT are talk & yoga therapists who live what they preach, and enjoy working with those who feel trapped by perfectionism. They offer online services for the right-fit clients, and can be found at www.whiterockcounseling.com RESOURCES Book Recommendation: The Gifts of Imperfection: Let Go of Who You Think You’re Supposed To Be and Embrace Who You are by Brene Brown Values-Based Planner: The Desire Map Planner By Danielle LaPorte “Perfectionism is not the same thing has striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgement, and shame. It’s a shield. It’s a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from flight.” -Brene Brown

EP 4: Everyday Self-Care Aug 31, 2018

So Self-Care?! WTHeck really is it? Self-care is such a buzz word right now. I mean, #selfcare, right?! I love a good bubble bath, massage, or face mask. But self-care is soooo much more than that! It’s drinking enough water, eating regular meals, saying no, getting enough sleep, wearing clothes you like, washing your face, or managing your time well. It's setting intentions to know you are worthy and important. It's slowing down and being intentional. And sometimes it's even being uncomfortable. We get into all of that and more "It takes courage to say yes to rest and play in a culture where exhaustion is seen as a status symbol." -Brene Brown Some of what we get into -What are your emotional blocks to self-care and why? -How do you work through guilt related to making yourself a priority? -How do you work through guilt of not doing “enough” of self-care? -Resting vs. Rejuvanating types of self-care (Passive vs. Active & knowing what you need) -and so much more... Listen in to hear our self-care guru, Lizzie Somabut talk about what self-care really is and how to have more of it in your life! Find Lizzie here http://www.lizziesomabut.com/ Here is the book she references in the show Big Magic by Elizabeth Gilbert We would love to hear what your thoughts are about the subject of self-care? Leave us a comment below!

EP 3: The Enneagram (Personality Type) Aug 24, 2018

We discuss our favorite self-awareness tool: The Enneagram. It helps us build insight about the way we think, feel, act in relation to the world, others, and ourselves. Tell us what number you are; we'd love to get to know you!

EP 3: The Enneagram (Personality Type) Aug 24, 2018

We discuss our favorite self-awareness tool: The Enneagram. It helps us build insight about the way we think, feel, act in relation to the world, others, and ourselves. Tell us what number you are; we'd love to get to know you!

EP 2: Myth Busting Therapy Aug 20, 2018

What is therapy really like?! On this episode, our guests from the Pop Culture Therapists debunk what therapy is and is not, using popular movies and shows. We'll mythbust the following: 1) Therapy doesn't work for me./ I'll be in it forever. 2) Therapy isn't for me-- it's only for "serious" mental health issues. 3) I can solve my problems on my own. 4) I have my friends, why do I need a therapist? Check out our guests at www.popculturetherapists.com

EP 1: What it's like to be a therapist Aug 20, 2018

Meet your hosts and learn what it's like to be a therapist, as well as their stories and mission for the Everyday Therapy Podcast. Jacy Rader, LPC, RYT, Whitney Bunch, LPC, RYT, and Julianne Schroeder, LPC, RYT of White Rock Counseling, LLC in Dallas, TX get a little personal as they share why they love doing what they do. For more information about the hosts, please check out: www.everydaytherapypodcast.com and www.whiterockcounseling.com.

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