A Therapist Takes Her Own Advice

In the last episode I told a story illustrating the DBT concept of the three states of mind, emotion mind, reasonable mind and wise mind. In this episode, I offer a guided meditation that will help you access wise mind when you need to make an important decision. As a reminder, wise mind is when you are thinking and behaving wisely. Seeing things as they are. Wise mind is in alignment with values and goals where you can access both reason and emotion. When you in wise mind you are moving through the world mindfully. Seeing reality as it is and making decisions make sense and feel right. We all have a wise mind, and we just need to learn to access it and listen to it. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groupsTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this episode, I tell a personal story that illustrates the DBT concept of the three states of mind, emotion mind, reasonable mind and wise mind. Emotion mind is when you're thinking and behaving emotionally, treating feelings as facts about the world and letting your emotions rule your behavior. Emotion mind decisions disregards reason and pragmatics. They are pressured and desperate, you feel as if you must do it now or your life will be over. Reasonable mind decisions are logical and pragmatic…they are the know it all of decisions. They are the choices your parents want you to make, but they don't necessarily make your heart sing because they ignore feelings.Wise mind is when you are thinking and behaving wisely. Seeing things as they are. Wise mind is in alignment with values and goals where you can access both reason and emotion. When you in wise mind you are moving through the world mindfully. Seeing reality as it is and making decisions make sense and feel right. We all have a wise mind, and we just need to learn to access it and listen to it. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

This episode offers a paced breathing guided meditation to help reduce emotional pain quickly and allow you to get through a difficult moment without making the situation worse. When emotional arousal is high the body goes into fight or flight mode. The adrenaline pumps and blood flows to the extremities to prepare the body to face danger. This process works well if you're in real danger, but it's uncomfortable and can lead to problems when you're not.  Paced breathing is a Dialectical Behavior Therapy Skill that rapidly sends a message to your mind and body to stop the fight or flight process and move into rest and digest by triggering your parasympathetic nervous system. This skill is DBT TIPP Skill and used as a first line of defense when emotional intensity is at it's highest. Other skills in the category are Temperature — By placing icepacks on your face and neck or dunking your face in a bowl of ice (not lower than 50 degrees), you can rapidly lessen emotional intensity. Hold your breath and put your face in the ice-water for 30-60 seconds. This skill shouldn't be attempted if you have a heart condition.Intense exercise – Intense cardio exercise for 15-20 minutes can decrease intense emotions for up to an hour. Go for a run or run in place, punch a punching bag or pillow, or do a You Tube workout.  Here are a couple to try: 20 minute Home HIIT Workout and The Fitness Marshall (Short fun dance workouts, do 2-3  for optimal effect).Paced breathing – This breathing exercise triggers the parasympathetic nervous system by slowing the breath and making the inhale shorter than the exhale.  In this meditation, we breathed in for 4 and out for 6.Paired muscle relaxation – In this exercise you tense and relax one muscle group at a time.  When you first tense muscles before relaxing them, your muscles release more deeply than with relaxing alone. This was demonstrated on a previous episode of A Therapist Takes Her Own Advice.TIPP Skills work quickly and easily to reduce emotional intensity. However, the effects are not often long lasting. If you are not read to face your day after completing your TIPP Skill, try another, or try another skills. Self-soothe by triggering the 5 senses. I recommend creating a crisis survival kit for this purpose. You can also distract with activity: playing video games, doing a puzzle, walking your dog, calling a friend, watching TV or YouTube, listening to music, baking a cake, taking a shower, going for a drive. Do not engage with the source of your emotional intensity until you're in a wise mind place.Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

For years I've told new meditators to allow themselves to begin again without judgement. When you realize the mind has drifted away just begin again. And, yet, until  now, I didn't connect this powerful concept to the rest of life.  I didn't really allow myself to fail without judgement.  In this episode, I will discuss beginning again and offer a guided meditation to practice the concept. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

As we celebrate the New Year and a New Moon, I invite you to practice this guided meditation that asks you to go of what no longer serves you and make room for new intentions and new dreams for the year ahead.Together lets examine the previous 12 months and decide what's been working for us and what hasn't. Then we can make the choice to say goodbye to the old and invite in the new. We can let go of old thoughts, behaviors, habits, relationships, etc. that no longer serve us. In doing so we create space for all that we want to expand on. THIS NEW YEAR IS PARTICULARLY SPECIAL AS IT'S ALSO A NEW MOON, A DOUBLE RENEWAL. In a lot of ways, it may feel like we are back where we were last year at this time. With COVID numbers up and the looming fear of another shutdown it might feel like we are just spinning our wheels, it can feel scary and anxiety provoking. You might tense up around all that is out of your control, or you can go within. Choose to focus on what you have control over, allow yourself to let go of all that does not serve you…. fear, grasping, blaming, anger, longing for reality to be different. Invite in grace, peace, compassion, and love for yourself and for others.Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Do you feel like your emotions control you? Like they come on quickly and intensely taking you by surprise? Or Have you ever felt stuck in an uncomfortable emotion? When our lizard brain senses pain or discomfort our natural instinct is to try and suppress it or avoid it. That impulse to suppress painful feelings is understandable but avoiding emotions is not effective. It's like trying to sink a ping pong ball in water...no matter how hard you try to push it down it keeps popping up. Similarly, when you push away painful emotions they keep floating back to the surface. This mindfulness exercise is a guided meditation that allows you to build awareness of your emotions. By observing emotions you separate yourself from your emotions, you notice how the intensity ebbs and flows and most importantly you notice that even the most painful emotions eventually dissipate. The truth is nothing that enters your consciousness, no thought no feeling no sensation stays forever. With practice you will see that you are separate from your emotions and you can tolerate your emotions without acting on them. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this episode, I'm speaking with Maya Benattar, musician, vocalist and music therapist. She talks about how her parents inspired her to become a music therapist and how she uses music to help clients connect with their emotions and deepen their therapeutic experience. She invites clients to let loose, get messy and fully participate  and reclaim their rhythm. Maya Benattar, MA, MT-BC, LCAT is a music therapist and psychotherapist in private practice in Midtown Manhattan and online throughout NY state. Her specialties include anxiety, developmental/intergenerational trauma and highly sensitive people (HSP). In addition to her clinical work, Maya offers supervision/consultation for other therapists, provides professional development and wellness workshops, and offers restorative workshops for helpers and healers.Maya received her master's degree from New York University, and has completed extensive postgraduate training in vocal psychotherapy, creative arts therapies in trauma treatment, and music and imagery. For more information about Maya and her work, visit her website at www.mayabenattar.com  Thanks so much for listening to A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this episode, we practice the DBT Mindfulness Skill Observe. It's one of the three What Skills David and I discussed a few weeks ago. As a reminder, Observe is noticing without pushing away or clinging to anything. We observe our external environment through our 5 senses: sight, smell, sound, taste and touch. We observe our internal world by noticing thoughts, emotions and sensations in the body. We will practice observing by observing thoughts. So why do this? In my experience the majority of our suffering occurs when we make interpretations. When we add to reality. And often when you struggle with anxiety and depression those interpretations are negative. I'm an idiot rather than I made a mistake. observing thoughts lets us notice our thoughts and let them go instead of mindlessly grasping onto them. Just because a thought pops into our head does not mean it's true and yet we so often believe our thoughts and it leads to increased suffering. This skill allows us to to simply notice our thoughts and let them go.Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

With stress levels through the roof,  we could all benefit from a little mindfulness. This season of  A Therapist Takes Her Own Advice is all about making mindfulness understandable and accessible to everyone.In this episode, David and I are talking about the DBT How Skills. These skills outline how to practice mindfulness. The How Skills are Nonjudgmentally, One-mindfully and Effectively.Nonjudgmentally is noticing without adding opinions, interpretations or evaluations. The goal is to see reality as it is. One-mindfully means being in the moment and doing one thing at a time. It's the opposite of multi-tasking which divides attention, and only gives you the illusion of being more productive. Effectively means cting as skillfully as possible to achieve the goal at hand. Focus on the situation at hand, not the situation you wish you were in or what is fair or unfair.Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

With stress levels through the roof, we could all benefit from mindfulness. This season of A Therapist Takes Her Own Advice is all about making mindfulness understandable and accessible to everyone.In today's episode, David and I are talking about the DBT What Skills. These skills outline what to do to become more mindful. They are Observe, Describe and Participate. Observe is noticing without pushing away or clinging to anything. We observe our external environment through our 5 senses: sight, smell, sound, taste and touch. We observe our internal world by noticing thoughts, emotions and sensations in the body. Describing is simply adding words to what we observe. If we can't observe it we can't describe it. We describe without criticism or adding to reality. We can't observe the thoughts, feelings, interpretations or motivations of other people so we can't describe them. Participating is entering into an activity wholeheartedly without self-consciousness. When we participate we are one with what we are doing. If observing and describing are the rehearsal, participating is the performance. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Mindfulness is a word that you hear thrown around a lot these days, but is often misunderstood. It does everything from decrease depression to improve relationships to making pain more manageable… but how? This season of ATTHO, going is all about demystifying mindfulness, what is it? How is it helpful? And how exactly do you use it in your daily life? I'll break it down into manageable steps and I'll interview people with interesting perspectives on mindfulness. Hopefully along the way we can all become more mindful.  I spend my days teaching my clients mindfulness skills, and trying to stay mindful myself but mindfulness is an ever- evolving practice and like everyone else, I'm trying to do better. This is ATTHA.  In today's episode David and I discuss how mindfulness is defined from a DBT perspective.What is mindfulness?Mindfulness is paying attention on purpose to the present moment. To mindfully experience your internal world you notice thoughts, emotions and physical sensations. To mindfully experiencing the external world use your five senses, sight, sound, smell, taste and touch. Notice without judgment and without criticism or pushing away. How does mindfulness help?1.    Mindfulness changes the experience of pain, emotional as well as physical by teaching acceptance of uncomfortable sensations and stimulating the relaxation response.2.    Mindfulness gets you out of your head and into your life. So much suffering is caused by thoughts, judgments and interpretations playing on repeat without awareness. Mindfulness helps reduce repetitive thinking.3.    Mindfulness helps increase compassion for self and others. What is mindfulness practice?Mindfulness can be practiced many ways. Mindfulness can be practiced with meditation. You can sit and notice your breath or the sensations in your body. Mindfulness can be practiced in everyday life. You can eat mindfully, you can brush your teeth mindfully or wash the dishes mindfully. Mindfulness practice with movement. Yoga, martial arts, Tai Chi, dancing, taking a nature walk are all excellent mindfulness activities.PRACTICE IDEAS: Connecting to Wise MindThere are a number of different activities or exercises that help to connect you to wise mind. One of my favorites is closing your eyes and breathing and asking wise mind a question. This works when you've got a decision to make. Start your own business or take that job? Remain in a relationship or breakup? Stay or move? Whatever the question is, you can close your eyes, focus on your breath and imagine accessing the center of wise mind just sitting and calmly breathing. When you are relaxed and calm ask the question and allow the answer to come into your consciousness. You may have to do this exercise a few times, but I've found it to be an effective practice when there's a question to be answered.  Notice yourself in the 3 States of mindAnother more basic practice is to notice yourself in different states of mind. Notice when you're in reasonable mind, emotion mind and wise mind.Think about how it feels and how do you behave in each state of mind. If you connected with what you read here and you want to work with me, send me a message through my contact page.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this week's episode, I'm speaking with Lauren Selfridge, therapist, creative vision consultant and host of the podcast This is not what I ordered. She talks about everything from how Conan O'Brien and a rowing machine figure into her self-care routine to the silver lining of living with multiple sclerosis. Her version of full-hearted living means meeting herself where she is in each moment, allowing whatever feelings arise and encouraging others to do the same.In addition to being a couple's psychotherapist, Lauren is a Creative Vision Consultant, podcast host, portrait photographer, living-room-dance-partier, watercolor artist, and a big fan laughing so hard that she winds up on the floor.After an MS diagnosis in 2015, she experienced a shift in her priorities and her definition of fulfillment. As a result, she's way more focused on joy and connection, and she's passionate about helping other people live their most fulfilled lives now.INFO AND LINKS:Receive a free copy of Lauren's Creative Joy Workbook at redreamyourlife.comListen to the This Is Not What I Ordered podcast at thisisnotwhatiordered.comTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

As we move into month 7 of the pandemic, with school starting, stress levels continue to rise, tempers are flaring and everyone seems to be at the end of their rope. We could all use some loving kindness. This powerful mindfulness is the perfect antidote for the anxiety and tension so prevalent in society, as it allows us to tap into our capacity for love, gratitude and compassion toward ourselves and others. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Money is a taboo word that can bring up so many uncomfortable feelings. And this discomfort effects our relationships, our livelihoods and our futures. My guest, Jelisha Gatling, is a couples therapist and money mindset coach. She tackled her own maladaptive believes about money and turned her finances and her life around with the help of money mindset guru, Tiffany McLain, Jen Sincero's book, You Are a Badass at Making Money and Linzy Bonham's Money Nuts and Bolts. Now she teaches others to do the same. Jelisha Gatling is a couples therapist who has branched into providing money mindset coaching to therapists helping them work through their money blocks and rewrite the stories that are keeping them on the brink of burnout and broke.  She thrives off of helping therapists to see a reality where they can help others while also thriving financially.  She is working on her first book, “The Closet Wreck Therapist: Saving the Saver”, a humorous recounting of her journey transforming from “broke to woke” while giving a step-by-step guide to abundance for therapists who struggle to practice what they preach.If you'd like to work with Jelisha Gatling contact her at the links below: Website for Therapy Clients: letsunpacktherapy.comWebsite for Therapists: savingthesaver.comThanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

This episode features, Jessica Hulett. She and thousands like her are called COVID long-haulers. They continue to have debilitating symptoms months after initially contracting the virus. Doctors don't yet have many answers leaving these patients in search of relief and support.    Jessica Hulett is a freelance writer, editor, and marketing strategist in Ossining, NY. She moved to Westchester after more than 15 years in Manhattan and Brooklyn, where she worked for a lot of dot-coms that no longer exist. She lives with her husband Evan, 6-year-old son Colter, and two cats named Jack Black and Leslie Knope who hate each other. My hobbies include starting novels and not finishing them, hiking, and figuring out how to make healthy food taste good. Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Right now, so many people are chronically stressed and this takes a huge toll on mental as well as physical health. As a result, the term self-care gets thrown around a lot. In this bonus episode, my producer/husband David Shackney and I demystify selfcare. We discuss what it is, why it's important and how to practice it.  Self-care is anything that we do to preserve health, well-being and increase happiness  Self-care looks different for each individual. Some people practice it by gardening, journaling and socializing with friends, while others prefer yoga, therapy and alone time. No matter what you do, during these very stressful times, selfcare is a necessity.  ·      Physical self-care includes things like eating well, exercising, getting enough sleep, attending to medical issues, getting regular massage ·      Emotional self-care includes things like a seeing a therapist, journaling, attending to the breath, connecting with friends and family, taking time for yourself, expressing creativity ·       Spiritual self-care includes things like meditation, prayer, connecting with nature, practicing gratitude, offering compassion for self and others.It's important to choose activities you enjoy. If you hate the gym choose another way to exercise.  Let me know how you practice selfcare. Send my a message on my A Therapist Takes Her own Advice Facebook page. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this episode, Nicole Poole, shares her history of trauma and her journey to health and healing. She talks about how CPT Therapy, EMDR and meditation have allowed her to stop the negative tape playing in her mind and regain her sense of self. Now, during the pandemic she has found a way to spread joy throughout her community and beyond by chalking the sidewalks in her neighborhood. Find her creations at Wordsmiff405. Don't  miss her in a livestream reading of The Odyssey on Saturday, August 29th at 7:30. And here's the link to the This American Life episode that inspired Nicole to seek CPT therapy. Nicole Poole is a native Oklahoman, recently repatriated after 20+ years in NYC and a few in Paris. In addition to specializing in multidisciplinary collaborative performance and live composition, she is an award-winning audiobook narrator, collection curator, entrepreneur and advocate for Oklahoma's artists.Nicole has performed stateside and internationally, in both self-produced projects and with companies ranging from the New York International Fringe Festival to England's Royal Shakespeare Company.  She is a core member of the Walter Thompson Orchestra and founding member of Kollecti'F, an international poetic cabaret launched in Geneva, Switzerland in February, 2020. She has narrated more than 200 audiobooks, and her work has been recognized by Publisher's Weekly, AudioFile Magazine, the Independent Audiobook Awards and by the Audio Publisher Association's Audie Awards. Nicole is the owner and curator of the O. Gail Poole Collection, a significant catalogue of works of visual art by her late father. She has produced exhibits of his work in Oklahoma, Paris and Tuscany; most recently, “O. Gail Poole's Sideshow,” a landmark exhibit of more than 60 of Poole's bizarre works of human folly, was granted a solo exhibition at the Fred Jones, Jr. Museum of Art. As the North American Liaison for Art Ludique le Musée, a Parisian museum dedicated to the art of entertainment, Nicole is the bridge between the museum and film/comic contacts including SDCC, Pixar, Blue Sky and the late, great, Stan Lee.  Nicole is a graduate of the University of Oklahoma School of Drama; she is also a certified Creative Catalyst and member of the founding cohort of an intensive program in artistic leadership and entrepreneurship through the University of North Carolina School of the Arts. Finally, Nicole's values of compassion and service, combined with her penchant for collaboration and delightful disruption, manifest in pop-up creative hijinks around the world.Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this episode, I speak with Jessica Irons, founder and Artistic Director of Theater O, an independent theater school for kids in Ossining New York. She discusses the struggles of finding her purpose and then serving that purpose during a pandemic. She gives us the perspective of an artist and educator with the daunting task of trying to keep kids connected to their creative spirit while remaining safe. Jessica, an Ossining resident, and sits on the boards of the Ossining Arts Project (The Village Art Committee) and Bethany Arts Community.  She sat on the Board of Ossining MATTERS for 6 years and was president for 2. For 10 years she was the Artistic Director of the award-winning , NYC based Andhow ! Theater Company where she fostered new plays from a seed of an idea through to full productions. She directed Off & Off Off-Broadway at the Flea, The Ohio, HERE Arts Center, 78th Street Theater Lab, The Connelly Theater, Dixon Place, The Blue Heron Arts Center, The Ontological at St. Mark's Church in the Bowery  New Georges and adobe theatre company. She was the Associate Artistic Director of adobe theatre company and the Artistic Associate at Adirondack Theater Festival. As an educator she has directed/taught in Newark NJ, Redhook, Brooklyn, for the 52nd Street Project in Manhattan, Allan Stevenson, Fordham University, the Boys & Girls Club of Northern Westchester and elsewhere throughout the tri-state area. She was the original therapeutic arts director at Children of Promise, NYC in Bedford Stuyvesant, where she developed and implemented therapeutic art & theater curricula for children of incarcerated parents.  Jessica studied theater at Skidmore College (BA) and Creative Arts Therapy at the New School.Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Stress is pervasive in life today particularly as many people are preparing to head back to school amid the continuing corona crisis. This bonus episode offers a guided meditation called Paired Muscle Relaxation, a DBT Skill that can dramatically reduce stress with regular practice. Make yourself comfortable and get ready to relax. Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

On this episode, Superintendent Sanchez, talks about the ups and downs on  the road to reopening schools this year. We get to know him better as he discussing his family and his journey from teacher to administrator. He even talks about his own self-care habits and offers suggestions for parents and student to manage during these stressful times. Raymond Sanchez serves as the superintendent for the Ossining Union Free School District. As an administrator in the Ossining School District, he demonstrates a commitment to serve all the students of the district on a daily basis.Along with the Board of Education, faculty, staff, and the Ossining community at large, Sanchez focuses on “raising the bar” and enhancing success for all students.Sanchez served as the past president of the Lower Hudson Council of School Personnel Administrators, the former president of the Putnam/Northern Westchester BOCES Curriculum Council, and as a past liaison for the New York State Association of Bilingual Educators. Sanchez has presented at various state and national conferences. He is on the advisory board of the Future School Leadership Academy (FSLA), the Teaching American History program, and Teatown Nature Preservation. He also shares his expertise as an adjunct professor at Mercy College, Manhattanville College, and Bank Street College of Education.Sanchez is also a past recipient of the Raymond Delaney Award from the New York State Association of School Superintendents.Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

On this episode, Elizabeth Cush and I talk about the prevalence of anxiety in our culture especially now in this tumultuous climate. We discuss why trauma is triggered in times of stress, and she offers tips on how to manage it. Elizabeth Cush is a licensed clinical professional counselor, business owner and blogger in Annapolis, MD where she hosts Woman Worriers, a podcast for anxious women. In her private practice, Progression Counseling, she helps men and women who feel overwhelmed, anxious, and stressed out find more connection with themselves and others, allowing them to live their lives with more ease, intention, and purpose. She's worked in the mental health field for over 10 years and is a certified clinical trauma professional. Elizabeth incorporates mindfulness and meditation into her psychotherapy work with individuals and groups. Elizabeth was a featured guest on these podcasts: Sacred Psychology, Women In Depth, The Practice Of Being Seen , and Selling The Couch. She's also an expert contributor for Good Therapy, a guest contributor to the Happily Imperfect Blog on Psych Central and has been quoted in articles for The List, Teen Vogue, Tonic, Best Life, Bustle Thriveworks, UpJourney and The Paper Gown. Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In Dialectical Behavior Therapy (DBT), a therapist is constantly filling a client's toolbox with strategies and skills to help them cope with daily challenges, anxieties and emotional conundrums. This series of bonus episodes will explore some of those skills and how to apply them to every day life.In todays episode, I discuss the STOP Skill and how it can be applied to worry thoughts or ruminations. When practiced regularly, this skill can STOP worry thoughts in their tracks. Thanks so much for joining me today for A Therapist Takes Her Own Advice bonus skills episode. Remember that the information shared here is not a replacement for treatment with a licensed professional. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

On this episode engagement guru, Ash Fox, offers her unique perspective on getting engaged, she offers tips for creating the perfect proposal and discusses her own experience of Zoom dating in quarantine. David and I even tell our own engagement story. Ash Fox is a marriage Proposal planner, advisor and photographer based in NYC. She has orchestrated and photographed over 1700 engagements for couples from all over the world. She has been featured in The Knot, The New York Times,  Business Insider, The Daily News, and The Huffington Post among others. Ash is also the host of the Proposal Podcast. Instagram: https://www.instagram.com/ashfoxproposals/Website:https://www.ashfoxphotography.comThe Proposal Podcasthttps://podcasts.apple.com/us/podcast/the-proposal-podcast/id1439357836Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In Dialectical Behavior Therapy (DBT), a therapist is constantly filling a client's toolbox with strategies and skills to help them cope with daily challenges, anxieties and emotional conundrums. This series of bonus episodes will explore some of those skills and how to apply them to every day life.What can you do to get through a crisis without making the problem worse? I suggest to clients that they create a crisis survival kit, which is collection of items to have on hand to use when you're in a crisis. The idea is to use the items in the kit to relieve the emotional stress enough so you can make the next right choice…rather than do something impulsive that would make the situation worse. Thanks so much for joining me today for A Therapist Takes Her Own Advice. Remember that the information shared here is not a replacement for treatment with a licensed professional. If you need support please reach out. Call your doctor, your insurance company or contact me. Go to my website, rebekahshackney.com and send me aa message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

One of our missions in creating this podcast is to reduce the stigma of mental illness. On todays episode, I speak with David Wilson-Burns, a friend of mine who was diagnosed with bipolar I disorder in his 30s. He speaks openly about the ups and downs of his mental health journey in the hopes that other's will find comfort and support from his experiences.  David Wilson-Burns is a writer, software engineer, and musician living in Norman, Oklahoma, a college town in the Oklahoma City Metropolitan area. He has a degree in Vocal Music Education from the University of Oklahoma and has published works of fiction, personal essays, and poetry. He writes a blog called My Wife Says I'm Complicated about topics ranging from computer programming, spirituality, personal life, mental illness, fiction, travel, and a satirical small-town newspaper named The Puddlegulch Post; although, most have been set to private while he undergoes treatment for blogaholism at the Over-Sharer's Recovery Center in Frankenmuth, Michigan.Thanks so much for joining me today for A Therapist Takes Her Own Advice. Remember that the information shared here is not a replacement for treatment with a licensed professional. If you need support please reach out. Call your doctor, your insurance company or contact me. Go to my website, rebekahshackney.com and send me aa message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In Dialectical Behavioral Therapy (DBT), a therapist is constantly filling a client's toolbox with strategies and skills to help them cope with daily challenges, anxieties and emotional conundrums. This series of bonus episodes will explore some of those skills and how to apply them to every day life.In this episode, I discuss the power of eating mindfully, ways of incorporating this simple skill into your daily routine, and how mindful eating can change your relationship with food.Thanks so much for joining me today for A Therapist Takes Her Own Advice. Remember that the information shared here is not a replacement for treatment with a licensed professional. If you need support please reach out. Call your doctor, your insurance company or contact me. Go to my website, rebekahshackney.com and send me aa message through my contact page. And if you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

On todays show, I talk to Grace Choi about the complicated, comforting, connecting roles food plays in our lives. She offers insights from a wide range of perspectives from her experience as a child of immigrants to her years as a food studies student and teacher to her recent role as mother of two. It was such a pleasure to see food and life through her eyes. Grace Choi is the founder of Cookable, a technology company that reimagines the way people cook at home, and the host of its podcast The Psyche Eats. She holds her PhD in food studies from NYU and is an adjunct professor of food and psychology at The New School.   If you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen. If you have questions, comments or suggestions for future episodes go to my website, rebekahshackney.com and send a message through my contact pageTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

On today's show Melanie Ryan joins me to talk about how meditation has other purposes besides relaxation. She teaches a form of meditation that creates real and lasting change for those who practice regularly. I'm looking forward to learning it myself. Melanie Ryan is a holistic psychotherapist, ancient wisdom teacher, visionary and thought leader. Her mission is to bring ancient wisdom to the modern world for personal and global healing and transformation. For more information or to schedule and appointment with Melanie go to MelanieRyanLCSW.com or AncientWisdomToday.com. To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

In this weeks episode Marcia Sloman, a professional organizer, talks to me about how she helps transform spaces from out of control to under control and how she improves lives in the process. Marcia Sloman formed her business Under Control and started organizing professionally in 1992. Her first career of 17 years was in computer programming and managing other software developers. Armed with an MBA in Finance and career tests demonstrating excellence in organizing, Under Control was the perfect segue to a profession of helping individuals organize their lives.http://www.undercontrolorganizing.comTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

This bonus episode takes you on an imaginary vacation through a guided meditation. Please relax, enjoy it and don't forget to subscribe to receive future meditations, conversations and skills sessions.Thank you for listening today to A Therapist Takes Her Own Advice. Please hit the subscribe button so you won't miss an episode. Future episodes include more interviews and stories about parenting managing mental health, selfcare, and a monthly guided meditation. If you have questions or topics you're interested in, please let me know, go to my website, Rebekahshackney.com, and send me a message through my contact page.To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

It's an anxious time for everyone right now and there's no one-size-fits- way for dealing with it. In this episode of A Therapist Takes Her Own Advice, my friend, Rachael Joyce, came by to talk about what she does to manage her stress: Knitting. Sometimes we don't even realize how therapeutic every day activities can be. Rachael Joyce is a TV news producer, a mom, a wife and an avid knitter.Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen. And tune in this Friday to our first guided meditation. If you have questions, comments or suggestions for future episodes go to my website, rebekahshackney.com and send a message through my contact pageTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Parenting during a pandemic is hard, but right now we have no choice. In this episode, child psychologist Dr. Anjali Roye and I talk about the stresses children and parents are facing during the current Covid19/Coronavirus pandemic. We discuss common points of family tension and offer suggestions for how to deal with them. Dr. Anjali Roye is a clinical psychologist with expertise in the development and behavior of young children. After graduating with a doctorate from Pace University, she worked for Montefiore Medical Group and Albert Einstein College of Medicine, providing early childhood parent-child therapy, and integrated behavioral care within a pediatric setting. She currently runs her own solo practice focusing on providing psycho-educational evaluations and therapy to young children and their families. In her spare time, she loves working in her garden and knitting. You can learn more about her at www.amrpsyd.com. Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen. And tune in this Friday to our first guided meditation. If you have questions, comments or suggestions for future episodes go to my website, rebekahshackney.com and send a message through my contact pageTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

This episode of A Therapist Takes Her Own Advice is a sort of mission statement. I wanted to introduce myself and talk a little about my life, my practice and my goals for this podcast. Talking about myself felt weird so my husband/producer suggested that we frame this episode with a casual conversation. We discuss my background, my goals for this podcast, and a DBT skill called the STOP skill. I hope you enjoy listening. Please subscribe and look for future episodes where I'll be chatting with interesting people about parenting, self care, and a monthly meditation. Thanks so much for joining me today for A Therapist Takes Her Own Advice. If you have enjoyed what you've heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen. And tune in this Friday to our first guided meditation. If you have questions, comments or suggestions for future episodes go to my website, rebekahshackney.com and send a message through my contact pageTo learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups