Healthy Mind Healthy Self

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Health and well-being starts in the mind. The Healthy Mind Healthy Self show explores thoughts, emotions, beliefs and behaviors that may be getting in your way of living the life you desire. Hosted by Martha Alvarez, psychotherapist and life coach, these episodes offer practical tips, inspirations and strategies to fast track your journey towards a healthier, happier, more empowered, you. Visit www.marthaalvarez.com for more and remember to subscribe to the show. Now, get ready to uplevel your life as you align with what you desire.

Martha Alvarez, LMFT


    • May 21, 2025 LATEST EPISODE
    • every other week NEW EPISODES
    • 17m AVG DURATION
    • 68 EPISODES


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    Latest episodes from Healthy Mind Healthy Self

    The Quiet Betrayal: Self Abandonment

    Play Episode Listen Later May 21, 2025 11:17


    Feeling disconnected, even when life looks “fine”? In this episode, we explore the subtle ways women betray themselves—by dimming their needs, silencing their truth, and losing touch with who they are. Whether you're caregiving, achieving, or just holding it all together, this is your invitation to return to yourself. Discover why honoring your soul isn't selfish—it's necessary.

    Strong But Drained: The Hidden Cost of Carrying It All

    Play Episode Listen Later Apr 29, 2025 11:28


    Feeling mentally exhausted even when you're doing "all the right things"? In this episode of Healthy Mind, Healthy Self, we explore what happens when your brain is tired of holding it all—alone. Learn the real signs of emotional and mental fatigue, why strength doesn't mean carrying everything forever, and how to start releasing the invisible load you've been carrying. A must-listen if you've been the strong one for too long and you're ready for real, sustainable relief.

    The Truth about Mental Wellness

    Play Episode Listen Later Apr 21, 2025 16:33


    Feeling tired in a way that rest can't fix? This episode unpacks what mental wellness really means—beyond self-care checklists and good vibes. Learn how to recognize emotional overload, reframe your mindset, and build a healthier relationship with your thoughts. Whether you're high-functioning but secretly exhausted or just craving deeper peace, this conversation will help you shift from surviving to truly supporting yourself—from the inside out.

    How to Handle Blame and Inspire Accountability in Your Relationship

    Play Episode Listen Later Mar 31, 2025 18:58


    In this episode, we explore how to handle blame and inspire accountability in your relationship. Learn how setting healthy boundaries can help you regain emotional control, foster respect, and encourage both partners to take responsibility. Tune in for practical tips on nurturing your relationship and breaking the cycle of blame to build a stronger, more balanced connection.

    The Rabbit Hole: How to Stop Spiraling Thoughts Before They Take Over

    Play Episode Listen Later Mar 24, 2025 16:24


    Ever find yourself spiraling into overthinking, anxiety, or worst-case scenarios? Like Alice in Alice in Wonderland, one thought can send you tumbling down a mental rabbit hole. But what if you could stop the fall?In this episode, learn why you spiral, how to press pause, and practical steps to regain control.Listen now and take back control of your thoughts!

    Emotional Hoarding: When the Fear of Scarcity and Loss Blocks Love

    Play Episode Listen Later Mar 18, 2025 15:37


    Do you or your partner hold back emotions out of fear of getting hurt or feeling drained? This episode unpacks emotional hoarding—when love is rationed like a limited resource, creating distance instead of connection.Learn how fear of scarcity and loss fuels emotional avoidance, why anxious and avoidant partners get stuck in a push-pull cycle, and how to shift from emotional scarcity to abundance.Listen now to break free from fear and build deeper, more secure love!

    Breaking Free from Lack Mentality

    Play Episode Listen Later Mar 10, 2025 18:47


    Do you ever feel like you're settling in your relationships, career, or personal growth? Maybe you tell yourself “this is good enough” when deep down, you want more—but guilt, fear, or self-doubt hold you back.In this episode, we break down why you settle (hint: it's not just fear of failure) and how to shift into an abundance mindset so you can finally stop playing small.It's time to step into a mindset where you trust that more is possible for you. Listen now and start shifting into abundance today!

    How to Retrain your Mind for Success

    Play Episode Listen Later Feb 24, 2025 12:34


    Are you stuck in the cycle of wanting to grow but struggling to stay consistent? In this episode, we dive into the neuroscience of self improvement- why change feels hard, how to overcome impatience, and the secret to rewiring your brain for lasting success. Learn how small daily actions create powerful transformations and how to shift your mindset to stay motivated. Whether you're working on personal growth, relationships, or emotional resilience, this episode will give you the tools to break through mental roadblocks and build the life you want. 

    Healing the Heart

    Play Episode Listen Later Feb 19, 2025 20:37


    Explore how unresolved anger can evolve into resentment and impact your relationships. Discover practical strategies to manage anger and build healthier connections. Tune in to transform your negative emotions and start your journey towards more fulfilling relationships today.

    A Heartfelt Love Challenge

    Play Episode Listen Later Feb 14, 2025 13:29


    Join me this Valentine's Day for a special celebration of love in every form! In this heartfelt episode, I share transformative self-love practices as well as practical tips for reconnecting with love and romance.Plus, join the #lovechallenge - an invitation to perform a small act of kindness, capture the moment, and spread positive energy throughout your community. Tune in and discover how every little gesture can ignite a ripple of joy and connection. 

    Rewiring Your Brain for Better Relationships

    Play Episode Listen Later Feb 10, 2025 16:00


    Break free from negative thought patterns and transform your relationships. Learn how to rewire your brain for better communication, emotional balance, and connection- even when your partner is stuck in their ways. Tune in for actionable steps. 

    Be Happier... An inside job.

    Play Episode Listen Later Jan 15, 2025 12:36


    In this uplifting 15-minute episode, we'll explore how to shift your mindset to create more happiness in your life—starting from within. Learn why focusing on your wins, reframing negative thoughts, and practicing self-compassion are the keys to unlocking your potential. Discover how to stop blaming others or your past and take back your power to grow.With inspiring insights from nature's resilience and actionable steps, this episode is your guide to starting a journey of self-love and empowerment. If you're ready to focus on what's going right and embrace the belief that you can do this, tune in now!

    Stop those negative thoughts about your relationship!

    Play Episode Listen Later Aug 19, 2024 23:29


    If you are struggling with negative thoughts about your relationship, listen to this episode. I will explore some of the reasons negative thoughts come into your mind and what to do with them so you keep your relationship healthy and strong.

    3 Things to avoid when trying to fix a relationship

    Play Episode Listen Later Jul 22, 2024 17:30


    Repairing a relationship is not always easy. Dysfunctional patterns emerge and can interfere in your success and happiness. Today's episode explores 3 things you can avoid doing while you are in the process of reconnecting with the ones you love. 

    Reclaiming Relationship Happiness

    Play Episode Listen Later Jun 3, 2024 28:20


    In this transformative episode of "Reclaiming Relationship Happiness," we explore seven powerful ways designed to help you take control of your relationship and create lasting joy and fulfillment. Learn how to take responsibility for your own happiness, shift from blame to understanding, manage your triggers, transform boundaries into empowering standards, focus on what's working, and make empowered choices. Tune in to discover how you can reclaim your power and transform your love life today!

    Letting Go of Resentment in Relationships

    Play Episode Listen Later May 1, 2024 53:50


    Unresolved resentment can have profound negative effects on individuals and their relationships. This episode will help you understand the underlying factors that contribute to resentment so you can address the issues and work towards building healthier, more fulfilling relationships.

    Regulating Your Nervous System Through Relationships

    Play Episode Listen Later Mar 8, 2024 21:45


    Relationships have the ability to affect your nervous system either in a positive or negative way. Today's episode explores how you can learn to co-regulate within a relationship to help you feel more at ease.

    2024 Free Gift Part 3 Thrive

    Play Episode Listen Later Jan 12, 2024 13:02


    Join me in this three part mini coaching series to help you kickstart your journey towards creating your desired, best self in 2024.

    2024 Free Gift Part 2 Thrive

    Play Episode Listen Later Jan 12, 2024 23:08


    Join me in this three part mini coaching series to help you kickstart your journey towards creating your desired, best self in 2024.

    2024 Free Gift! Part 1 Thrive

    Play Episode Listen Later Jan 12, 2024 21:31


    Join me in this three part mini coaching series to help you kickstart your journey towards creating your desired, best self in 2024.

    How to achieve your goals when you have a habit of quitting

    Play Episode Listen Later Jan 10, 2024 12:19


    What gets in your way when you are trying to achieve a goal? Today's episode explores reasons why you are not getting what you want and offers suggestions on how to change that.

    Toxic Thoughts

    Play Episode Listen Later Oct 24, 2023 12:10


    Toxic thinking is not beneficial to your well-being. Listen to today's episode for easy ways to gain awareness of your thinking patterns and how to make them work for you instead of against you.

    Turning Relationship Frustration Into Relationship Growth

    Play Episode Listen Later Aug 10, 2023 19:03


    Learning how to manage frustration between couples, kids or family members is a powerful opportunity for growth and positive change. Today's episode offers tips on what you can do to use "frustration" to create stronger, more fulfilling relationships.

    Roots of Anger

    Play Episode Listen Later Jul 5, 2023 24:19


    Today's episode explores the the physical and mental aspects behind anger and offers you tips on how to experience it in a healthy manner. 

    How to Revitalize a Boring Romantic Relationship

    Play Episode Listen Later Jun 20, 2023 16:01


    If you are feeling bored in your romantic relationship, today's episode prompts you to think deeper into what else can be happening and offers you tips on how to liven things up.

    Dealing with triggers during holiday gatherings

    Play Episode Listen Later Nov 15, 2022 16:46


    Holiday gatherings , while often filled with joy, can  trigger strong emotional negative feelings. This episode offers some thoughts and tips on to manage these uncomfortable situations.

    What can I do to make my partner change?

    Play Episode Listen Later Oct 24, 2022 18:28


    There are always things about someone that you wish may be different. Today's episode explores how to experience a  healthier, more loving relationship, regardless of your differences. 

    How To Have Productive Conversations

    Play Episode Listen Later Oct 10, 2022 32:48


    We exchange thoughts and ideas through conversations. Today's episode offers tips on how you can have  a productive conversation with someone, even when you both disagree on the topic. 

    The Effects of Attachment Styles in Relationships

    Play Episode Listen Later Sep 8, 2022 25:20


    Your attachment style influences the way you relate to others, especially in romantic relationships. Understanding your specific attachment style, as well as your partners, can help you make sense of the thoughts and behaviors that may be getting in the way of creating  the happy, fulfilling connections you deserve. Today's episode offers tips on how to manage attachment triggers.

    Falling Out Of Love

    Play Episode Listen Later Sep 1, 2022 17:26


    Today's episode explores the struggles of staying connected to loving feelings. I offer you a few things to consider prior to believing that you have fallen out of love with your partner and share tips on how to rekindle that loving feeling.

    Resetting Your Nervous System

    Play Episode Listen Later Sep 20, 2021 13:30


    Knowing how to reset your nervous system is a great tool to have. Today's episode offers tips on how to get your mind and body in a balanced state when you experience stress and anxiety.

    Making Mindfulness Easier

    Play Episode Listen Later Aug 26, 2021 14:20


    Taming your wandering mind can often be challenging. By developing a mindfulness practice you can focus your attention towards relaxation and increased awareness. Mindfulness does not have to be difficult. Today's episode will help you make this practice easier. 

    Weaning Off Alcohol

    Play Episode Listen Later Jul 22, 2021 23:25


    Drinking alcohol is a choice. Today's episode prompts you to think about your relationship with alcohol, how it serves you and offers tips on how to cut down or wean off drinking. Please remember, it is always recommended that you seek medical advice when creating a tapering plan. 

    036 Should happiness be the goal?

    Play Episode Listen Later May 25, 2021 15:10


    Are you chasing happiness? Today’s episode prompts you to define happiness. What does it mean for you? How do you know when you achieve it? Can it last?Happiness is a fluid emotion, it ebbs and flows. Can those instances that you feel unhappy be related to other feelings, values and intentions? If you weren't chasing “happy”, what would your goal be instead? Tune in and give it some thought. 

    035 Expressing Appreciation In Relationships

    Play Episode Listen Later Apr 13, 2021 16:42


    Relationships thrive on appreciation. When someone feels that they are being taken for granted, not seen or undervalued, they often withdraw or put up walls, created with anger and resentment. Expressing and accepting appreciation is a learned behavior.  Cultivating appreciation in any type of relationship is an intentional act that can greatly nurture and sustain a healthy connection.

    032 Practicing Acceptance

    Play Episode Listen Later Jan 28, 2021 19:16


    Acceptance is not giving up or giving in. It's not weak or passive. Acceptance allows you to shift your power towards the things that you can control. This episode explores ways to practice living with greater acceptance, so you can experience more peace of mind.

    032 Releasing The Need To Control

    Play Episode Listen Later Jan 19, 2021 16:10


    Trying to control things can work “for” or “against” you. Some sense of control may provide you with a feeling of power, structure and security, but more often, the need for control gets out of hand and causes resistance, pain and discomfort. Identifying how control shows up in your life and having the willingness to gain the ability to embrace the feelings and realities that come with any situation, is the first step towards releasing the need to control.

    031 Focusing On What Matters

    Play Episode Listen Later Dec 29, 2020 9:31


    You can choose how you experience life. As the year 2020 nears the end, you have the opportunity to reflect, reset, and reprioritize the things that matter most to you. Start the new year by gaining clarity on how you want to feel and committing to doing the things that support your vision. This episode offers you reflection questions to help set your intentions. Listen now.

    How To Override Your Negative Thoughts

    Play Episode Listen Later Dec 15, 2020 15:46


    Negative thinking can cause much distress, mentally and physically. Learn ways to interrupt the experience and replace those negative thoughts with more realistic and positive thinking.

    How To Deal With Disrespectful Teens

    Play Episode Listen Later Dec 10, 2020 19:28


    Teens can be rebellious, disrespectful and difficult to connect with. Today's episode explores some of the reasons why and what you can do to create a better relationship.

    028 How To Handle The Dark Sides Of A Narcissist

    Play Episode Listen Later Nov 10, 2020 20:58


    Being around someone with significant narcissistic traits can be challenging and toxic. The best method for dealing with them is to stay away from them. When avoiding a narcissist is not possible, there are a few things you can do to self-protect and self-preserve. Check out this weeks episode.

    027 Raising Your Vibe

    Play Episode Listen Later Nov 5, 2020 16:05


    Your vibe is how you show up energetically. It is often influenced by your mindset, perceptions and emotions as well as your physical state. There are ways you can instantly elevate your vibration and feel good, as well as attract positive experiences and abundance in your life. Episode 27 explores some ways to raise your vibe instantly. Check it out.

    Interacting With Grumpy Partners

    Play Episode Listen Later Oct 26, 2020 17:06


    It’s not always easy to engage with your romantic partner when they are grumpy. Emotions can be contagious and while you are not responsible for making anyone happy, there are things you can do to turn that frown upside down. Tune in to today’s episode for some tips on how to create positive connections.

    Morning Wellness Rituals

    Play Episode Listen Later Oct 8, 2020 13:58


    How you start your morning sets the tone for the rest of your day. Establishing a few morning wellness routines can truly create positive changes in your life. The key is to identify what resonates with you best and create an easy, no fuss way to implement the practices.

    Your Brain On Food

    Play Episode Listen Later Sep 29, 2020 23:45


    What you eat matters for every aspect of your health, especially your mental health. Poor dietary patterns can increase the symptoms of depression, anxiety and decline your cognitive function. The food you eat affects how you feel. In this episode, I share tips on how to make simple adjustments to optimize your health and wellbeing on a cellular level.

    023: Overcoming Resistance To Change

    Play Episode Play 24 sec Highlight Listen Later Sep 15, 2020 24:12


    There are times you may think about changing something, yet you resist taking the committed action towards making it happen. Examining your beliefs, values and feelings can help you develop a strategy to make the change occur. Today’s episode explores some of the top reasons why “change” can become complicated and what to do about it.

    022 Waking Up With Anxiety

    Play Episode Listen Later Sep 10, 2020 12:53


    If you are waking up feeling anxious there are several things you can do to feel better quickly. Symptoms of anxiety can be physical, mental and emotional. Simple lifestyle adjustments can help manage and reduce the symptoms, while improving the quality of your life. Listen to this weeks episode to find out how.

    021 Emotional Flow

    Play Episode Play 30 sec Highlight Listen Later Sep 1, 2020 21:36


    Emotions are neither good nor bad, they just are. Learning how to recognize and accept them may take practice, patience and persistence. By acknowledging your emotions, without judgement, you can allow, accept and make space for the experience until it passes or changes. This episode guides you how to begin.

    020 Teaching Your Kids About Mental and Emotional Health

    Play Episode Listen Later Aug 19, 2020 18:52


    Teaching kids about mental and emotional health and how it influences their well-being, is the best way to protect them and give them tools to succeed in life. Today’s podcast encourages you to increase the awareness over mental health matters and get the conversation started with your kids.

    019 Clearing Emotional and Mental Stagnation

    Play Episode Listen Later Aug 12, 2020 18:58


    If you are repeating the same negative patterns or themes and having a hard time feeling satisfied with your life, you may be experiencing emotional and mental stagnation. Learn how to manage your psycho-emotional health and experience joy and well being.

    How To Calm Your ADHD Mind

    Play Episode Listen Later Jul 21, 2020 15:46


    Learn how to calm your racing mind with a few simple practices. Mindfulness is a great way to get out of your head and become fully present in the moment so you can feel centered and calm, both in your mind and body.

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