Living Freely Podcast-Here for you one podcast at a time for all things mental health + wellness!

Welcome to the season 4 finale of Living Freely Podcast! Today Rachel Ann Dine, LPC is leaving you with some take action strategies for finding a sense of hope during stressful or troubling times plus reading three different inspiring stories of real life people who were able to increase their own mental health. Norfolk Public Library and Rachel Ann Dine thank you for joining in this season and we are SO grateful to you for tuning in. Be empowered to know that you matter, you can always switch up what is not working in your life, and you are worthy of surrounding yourself with people, places, and things that bring you a sense of joy! Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Resource discussed in show today: https://www.nami.org/home Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

A certain relational dynamic can present itself, and these two types of people can often end up finding themselves together. But why do codependency and narcissism often go hand in hand? Are there ways to break codependent patterns? Why does someone with Narcissistic Personality Disorder naturally gravitate towards someone who may be codependent? Listen in to Living Freely Podcast today as Licensed Professional Counselor, Rachel Ann Dine, breaks it all down + shares realistic ways you can start to decrease and manage codependent tendencies. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Article from used in show: https://www.verywellmind.com/what-s-the-best-codependency-treatment-5070487 Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Time and time again, research has shown how important gratitude practice is and the MAJOR benefits of cultivating gratitude in life! Today on Living Freely Podcast, Rachel Ann Dine, LPc breaks down what exactly the research says on how gratitude can change the brain (and many other physical and psychological aspects of a person) as well as how you can realistically start implementing these important practices. The best part about practicing gratitude?! It's ultimately something free and accessible to us at anytime. Be empowered to try gratitude practice! Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Have you ever wondered what exactly Borderline Personality Disorder is? Maybe you've heard this term but are unfamiliar with the diagnostic criteria and symptom presentation. Today on Living Freely Podcast, listen in as Rachel Ann Dine, LPC breaks down what exactly BPD is, symptoms, Diagnostic and Statistical Manual's clinical criteria, and the gold standard treatment approach (Dialectical Behavioral Therapy or DBT). While sometimes Borderline Personality Disorder can have a stigma attached as any mental health condition can as well, be empowered to know that with treatment, healing can take place. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

When you think of the word cult, what comes to mind? With more and more media exposing certain high control cultic groups, today on Living Freely, Rachel Ann Dine, LPC shares what makes some people more susceptible to joining cultic groups than others, why in many ways-- anyone is susceptible, how these harmful groups form, and what you should look out for in certain groups. Interestingly enough, there are many parallels between cultic groups and abusive relationships. Listen in to learn more! Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Resources from today's show: https://freedomofmind.com/cult-mind-control/bite-model/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

What do you do if you suspect your loved one, family member, or friend has a substance use issue? This can be a difficult experience for all involved and today on Living Freely Podcast, Rachel Ann Dine, LPC is sharing exactly what substance use disorder is, the dysfunction that can occur, and how you can navigate the difficult situation of dealing with a loved one who has an addiction. Addiction to substances of any kind does not discriminate and there can be complex psychological dynamics at play. Know that you are not alone and there are ways you can receive support! Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

More and more we are learning about spiritual and religious abuse and seeing different signs of it. Research shows consistently that having spiritual and religious beliefs can help a person fair better in life--but unfortunately, sometimes leaders can abuse their place of power and or use fear/intimidation to control member's behaviors. Today on Living Freely Podcast, Rachel Ann Dine, LPC is sharing all about what exactly spiritual abuse is, how you can recognize high control or harmful groups, and ways to start the healing process if you recognize any of these factors in your own life. DISCLAIMER: This episode is in NO way meant to demonize all religious or spiritual groups, only to highlight how certain practices can become harmful. As shared, research supports the practice of spirituality and religion and this episode seeks to outline how groups can become harmful versus helpful! Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Resources Used in Today's Episode: https://freedomofmind.com/ https://www.webmd.com/mental-health/signs-spiritual-abuse#:~:text=Support%20and%20Resources-,What%20Is%20Spiritual%20Abuse%3F,denomination%2C%20or%20group%20of%20people https://www.verywellmind.com/what-is-toxic-positivity-5093958 Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Getting into a relationship with a controlling person can be confusing. Often times, the control is exhibited over time and can be hard to spot initially. Listen in to Living Freely today as Rachel Ann Dine, LPC and Certified Forensic Mental Health Evaluator shares some of the most common signs of a controlling relationship (romantic or platonic). You are deserving of a healthy, manipulative-free relationship dynamic! Reach out for help at the Domestic Violence Hotline if you find you are in a domestic violence situation, are experiencing intimate partner violence, or need support: (1-800-799-7233 or TTY 1-800-787-3224). Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Resources Used in Today's Episode: https://www.mindbodygreen.com/articles/signs-of-controlling-person/ https://www.verywellfamily.com/signs-your-friend-is-controlling-and-a-bully-460803#:~:text=When%20someone%20expects%20or%20demands,or%20be%20condescending%20and%20rude Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Are you familiar with high functioning anxiety and depression (also sometimes called "Smiling Depression")?! The symptoms and manifestation may surprise you but these are all too common mental health issues. Listen in to Living Freely Podcast today and Rachel Ann Dine, LPC goes in depth to explain what high functioning anxiety, high functioning or smiling depression is, and how these two common mental health experiences can cause a person to not feel as if they're enough. And of course, listen in to the second half of the episode for realistic and implementable ways to cope if high functioning anxiety or depression sound all too familiar to you. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Have you ever wondered why you think about worst case scenarios?! How about why it's hard for you to take a compliment? You may be getting into the territory of having a cognitive distortion (don't worry, you're not alone-it happens to all of us from time to time!). Today on Living Freely podcast, Rachel Ann Dine is explaining what CBT (Cognitive Behavioral Therapy) is briefly, but then getting into what cognitive distortions are, why it matters to know, and how you can start to change your thinking if any of these resonate with you. Being kind to your mind does take time, recognition of unhelpful thoughts, and unlearning maladaptive thought patterns...but CAN be done! Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Resources Used In Show: https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747 https://www.healthline.com/health/cognitive-distortions#discounting-the-positive Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

As a complement to Episode #55 Are they a Narcissist?! What is Narcissistic Personality Disorder?: Signs, Symptoms, Etiology, this week, listen in as Rachel Ann Dine, LPC talks all about what love bombing and gaslighting characteristics are. Listen in to Living Freely Podcast to also hear how ego comes into play in narcissism and the definable ways gaslighting and love bombing manifest themselves. Knowledge IS power and you deserve to be in a healthy relationship as well as recognize these toxic relational traits that can and do happen in romantic, family, workplace, and beyond. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Resources Used In Show: https://www.verywellhealth.com/love-bombing-5217952 https://www.insider.com/love-bomb https://www.verywellmind.com/is-someone-gaslighting-you-4147470 https://www.medicalnewstoday.com/articles/gaslighting#gaslighting-examples https://www.britannica.com/topic/ego-philosophy-and-psychology Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

It seems more and more we are hearing the words, "They are such a narcissist!" But what actually goes into the makings of Narcissistic Personality Disorder? Can anyone show traits of narcissism from time to time? And what are the signs of narcissism? Today on Living Freely, Rachel Ann Dine, LPC breaks down the symptoms of Narcissistic Personality Disorder, how it develops/etiology, and describes the differences between overt and covert narcissism. Rachel Ann also shares the difficulties that can arise from being raised by a narcissistic parent or being in a romantic relationship with someone who has full blown Narcissistic Personality Disorder or narcissistic traits. Be empowered to recognize the signs and have healthy, empowering, non-narcissistically abusive relationships. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Resources Used In Show: https://www.mayoclinic.org/diseases-conditions/narcissistic-personality-disorder/symptoms-causes/syc-20366662#:~:text=Narcissistic%20personality%20disorder%20%E2%80%94%20one%20of,lack%20of%20empathy%20for%20others https://psychcentral.com/disorders/narcissistic-personality-disorder/narcissistic-traits#narcissism-in-relationships Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Are you an introvert, extrovert, or ambivert? Listen in to Living Freely podcast today as Rachel Ann Dine, LPC dives into the nuances of each type of energy level/personality type are plus tells you why it matters to know! No matter which type you may be, there is strength in all and we empower you to embrace who you and what your specific needs are. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Imposter syndrome is an extremely common phenomenon that affects almost each one of us at any given time in life. What is this phenomenon, why does insecurity happen, and most importantly, what are ways to overcome it?! Today on Living Freely Podcast, Rachel Ann Dine, LPC is breaking down what imposter syndrome is as well as providing realistic ways you can combat feelings of insecurity. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Resource from today's show: https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469 Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Welcome to Season 4 of Norfolk Public Library's Podcast, Living Freely! Host, Rachel Ann Dine, LPC is happy to be back and kicking off this season with realistic tips you can implement to increase positive mental health. Listen in to hear what exactly it means to have optimal mental health, how to achieve your own sense of emotional and mental well-being, and how to increase happiness. After a very stressful few years, be encouraged to know you're not alone if you've been feel anxious or depressed and listen in today to receive down to earth feedback on achieving "good" mental health. Resources for individual counseling are www.psychologytoday.com, goodtherapy.org, https://openpathcollective.org/ Resource from today's show: https://www.helpguide.org/articles/mental-health/building-better-mental-health.htm Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Mental Health Apparel ($1 from every sale goes to an organization dedicated to mental health community support!): https://dine-in-psychology.creator-spring.com Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

What a past few years we have had. Here at Living Freely, we hope there have been some joyous moments, but also can only imagine there may have been some hardships and difficulties. Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC shares encouragement for the New Year. Rachel Ann specifically wanted to end this season on an encouraging note with realistic strategies for finding meaning in your life, holding onto hope, and ways to foster resilience. Thank you so much for being a listener of Living Freely Podcast. Rachel Ann and Norfolk Public Library are so grateful for you and to be able to have this podcast! We hope you have a peaceful start to the new year and that you feel empowered to live well and be well! Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Do you consistently put your own needs aside for the sake of other's happiness? Do you struggle with saying no? Or do you feel guilty for practicing self care?! Yes? You are in the right spot today. Listen in to Living Freely today as Rachel Ann Dine, LPC shares the full overview of what people pleasing behaviors and tendencies are, signs, causes, and ways to cope and let go! People pleasing is so common BUT there are realistic ways to combat it. Be empowered to recognize and own your needs and know that your needs MATTER!  Bonus: If you're feeling anxious or nervous about the holidays, Rachel Ann Dine, LPC is sharing the latest stats from Very Well Mind on where people's heads are at this holiday season. Be validated and affirmed-the holiday season can be stressful and here at Living Freely, we want you to know you are not alone. Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

We as humans all have basic emotional, mental, and physical needs. These needs can fall on a spectrum and manifest themselves differently, but at the end of the day, we all have these needs! Tune into Living Freely Podcast today as Rachel Ann Dine, LPC breaks down Maslow's Hierarchy of Needs, 10 emotional needs we ALL have, and shares tips + a self-assessment to start the process of understanding whether or not your needs are being met in life. This is a great episode of encouragement and self assessment. With a busy and stressful past year or two, you may notice a lackluster feeling in your life. Check in with YOU today, understand these basic needs, and get a better grasp on meeting these needs with the realistic tips shared in this episode. Be empowered to know you are so worthy of having your emotional, physical, and mental needs met! Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Have you ever been told, "You're too sensitive!" Ever wondered why you feel overstimulated and greatly affected by noisy crowds and or easily pick up on the energy of others? You may be a Highly Sensitive Person. Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC talks all about what being a highly sensitive person means, how you can embrace your sensitivity, and ways to recognize these traits within yourself. There is nothing wrong with being sensitive and in fact, there can be many advantages (which you'll hear about on the show today). Be empowered to own who you are-sensitive or not-and live authentically! Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Romantic relationships can take work and often are complex and multilayered. But, there are several research based strategies that can HELP a romantic relationship and increase positive interactions. Today on Living Freely, listen in as Rachel Ann Dine, LPC shares all about the Gottman Method and practical ways to strengthen your romantic relationship! This episode is a MUST listen to for all things romantic relationships and marriage. Rachel Ann shares the 7 principles for making marriage (or relationships) last, understanding bids for connection, the four horsemen of the relationship apocalypse (or the four predictors of divorce), and understanding the 5 love languages. Be empowered to create a healthy romantic relationship and know you are SO deserving! RESOURCE from today: https://www.5lovelanguages.com/quizzes/love-language Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Toxic traits and toxic relationships can come in many forms from family, to friendships, to your romantic partner. Understanding toxic traits and being able to recognize toxic traits is vital for helping you to know when to set healthy boundaries or end a toxic relationship. Toxic traits and toxic relationships can come in many different forms/have many different manifestations (emotional, behavioral, physical) and today on Living Freely, Rachel Ann Dine, LPC is outlining toxic traits to know, sharing practical and realistic ways to deal with toxic people, and tips for combatting loneliness (especially if you recently ended a toxic relationship or plan to and anticipate loneliness entering your life). If you or someone you know is experiencing domestic violence, please provide them or go to the website below (or call the 24 hour hotline number for immediate assistance). Be empowered to create healthy relationships and know you are WORTHY of healthy, toxic-free relationships! RESOURCES from the show today: Domestic Violence Hotline: https://www.thehotline.org/ 800.799.SAFE (7233) Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

It may not be a surprise to you to know that how you were raised has an impact on who you are in the here and now. But did you know that there are certain attachment styles that can come to be based upon how your caregiver treated you as an infant? Today on Living Freely Podcast, Rachel Ann Dine, LPC is breaking down what the four attachment styles are, providing information on the experiments that led Bowlby and Ainsworth to their conclusions, and letting you know how these caregiver interactions can impact you as an adult. The good news? You are able to work on your attachment style to be able to create healthy relationships in the here and now. Be empowered to understand who you are and the role of family in your life, but know you are able to recreate a healthy relationship with self! RESOURCES from the show today: Questionnaire: https://fetzer.org/sites/default/files/images/stories/pdf/selfmeasures/Attachment-OriginalAttachmentThreeCategoryMeasure.pdf https://www.healthline.com/health/parenting/types-of-attachment Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

With Veterans Day coming up, this episode seeks to break down some of the unique mental health struggles our military servicemembers (past and present) may face. Hampton Roads is a highly populated military area, but no matter where you live, there's a good chance you know someone who is active duty military or a veteran. Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC talks about military and mental health, discusses reintegration after deployment, and explores in depth what Post Traumatic Stress Disorder (PTSD) is and how a Traumatic Brain Injury (TBI) can affect someone's personality. As always, Rachel Ann also provides a range of resources for receiving mental health services if you or someone you know is needing assistance with their own mental health. Be empowered to know you are not alone if you are a veteran or active duty service member who is struggling with their mental health. We thank you for your service and hope this episode helps to empower you and your loved one's to reach out to one of the resources (linked below) for additional care. Happy Veterans Day! RESOURCES: https://www.mentalhealth.gov/get-help/veterans Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

There are currently a range of treatment options available for depression and anxiety symptoms, and taking medication is one of them. Maybe you've wondered whether or not you or someone you know would benefit from taking medication for anxiety or depression. Maybe you believe it would be helpful, but feel nervous about starting a medication! Today on Living Freely Podcast, Rachel Ann Dine, LPC is breaking down some of the most common pro's and con's of taking medication for anxiety and depression-not to sway you in any particular direction per se-but provide you with factual information to help empower you to do what feels right for you. Our goal with this episode today is to continue to break the stigma of taking medication for mental health issues by having an open conversation about when medication may be helpful, plus where and who to go to if you are interested in starting medication for anxiety or depression. Be empowered to take care of your mental health just as you would your physical health! Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Today on Living Freely Podcast, listen in as Rachel Ann Dine, LPC outlines how symptoms of depression can manifest themselves in men versus women. While there are overarching symptoms of depression that transcend all people, there are some slightly nuanced differences that are important to know about. Causes of depression in men versus women can also be difficult depending what phase of life you are in. Be empowered to help yourself and others who may be experiencing depression, know the signs, and receive resources for managing symptoms of depression. RESOURCES: The National Suicide Prevention Lifeline is available 24 hours per day at 800-273-8255. During a crisis, people who are hard of hearing can call 800-799-4889. Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Bipolar Disorder is a common mental health diagnosis and affects both men and women, and some children/adolescents. Did you know that there are two different kinds of Bipolar Disorder? Today on Living Freely Podcast, Rachel Ann Dine, LPC is breaking down what the two different kinds of Bipolar Disorder are, treatment options, and how to reduce the stigma around this disorder. Bipolar Disorder is a life long mental health issue and this episode seeks to educate and empower you to gain knowledge on Bipolar Disorder 1 & 2. Whether you have been diagnosed, or know someone, there are treatment options for Bipolar Disorder. Knowledge is power! RESOURCES: The National Suicide Prevention Lifeline is available 24 hours per day at 800-273-8255. During a crisis, people who are hard of hearing can call 800-799-4889. Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Have you been thinking about going to therapy? Wondering what exactly happens in that first sessions? With depression and anxiety at all time highs right now, this episode seeks to reduce any anxiety surrounding making that first appointment and demystifying what happens in that first mental health therapy session. Listen in to Living Freely Podcast today as Rachel Ann Dine, Licensed Professional Counselor goes into detail about the main things that happen in your first therapy session as well as what to look for in your mental health counselor. Be empowered to take care of your mental health and make that therapy appointment! Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Conflict is often a part of life and relationships. Not all conflict is bad-but how we handle conflict can greatly impact our relationships. Today on Living Freely Podcast, tune in as Rachel Ann Dine, LPC reviews the 5 conflict management styles and shares ways for you to more effectively navigate conflict. Be empowered to manage conflict and confrontation in a way that is proactive! Resource from the show today: https://www.helpguide.org/articles/relationships-communication/conflict-resolution-skills.htm Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

Recent research shows that approximately 72% of US adults are active on social media! This number has grown exponentially from 2005 when research performed stated that only 5% of US adults were using social media. With the onset of high social media use, there have been some positives and negatives. Research shows that social media and news consumption has been linked to anxiety and depression. How to find the healthy balance? Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC breaks down the positive and negative aspects of social media, questions to understand root causes of using social media, and tips to achieve a healthy relationship with social media. With anxiety and depression being at all time highs right now, understand if social media is harming or helping your mental health. Be empowered to create a relationship with social media and news consumption that feels healthy to you! Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

With all of the changes that have occurred in the last year or two, you may have experienced higher levels of anxiety. Maybe you've noticed anxiety in your kids or in yourself with regards to going back to school or being in public places. There is a new term for the presence of anxiety related to COVID. Have you heard of COVID Anxiety Syndrome? Today on Living Freely, Rachel Ann Dine, LPC is sharing what CAS is and ways that you can cope! Be empowered to know that there are ways to manage symptoms of anxiety and deal with Covid Anxiety Syndrome if you recognize this occurring in yourself or in someone you love! Resource from the show today: https://www.verywellmind.com/what-is-covid-anxiety-syndrome-5187154 Want to know more about what programs Norfolk Public Library is offering? Visit their website to learn more: https://www.norfolkpubliclibrary.org/ Say hi to Rachel Ann and receive more mental health resources! Instagram: https://www.instagram.com/rachelanndinecounseling/ Youtube: https://www.youtube.com/channel/UCkGnsXfbZm8EkMbRRj2G1ew Book: https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB Disclaimer: The information provided is for educational purposes only and not designed to diagnose or treat. Rachel Ann Dine is a licensed professional counselor at time of EVENT and distribution but is in no way by engagement of interaction with you attempting to diagnose or treat you. Please consult your own medical provider for treatment or therapy (resource: www.psychologytoday.com for therapy!).

To round out a second great season of Living Freely, listen in to hear a collection of life lessons to inspire you and motivate you no matter where you may be in your life journey. Rachel Ann Dine, LPC shares 19 different tenets to hold near and dear and remember as you move forward in your life. Thank you for being a listener to Living Freely! We hope this second season has imparted some information and motivation you can implement in your life. Be empowered to live well and be well! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Sometimes it really is them and not you. Being in a relationship with a narcissistic individual can cause high levels of self-doubt, questioning, low self-confidence, and flat-out confusion on the reality of the situation. Narcissistic abuse is REAL. Listen in to Living Freely today as Rachel Ann Dine, LPC shares the traits of someone with narcissistic personality disorder, common experiences that a survivor/victim of being in a relationship with a narcissist can have, and ways to start the recovery process. **If the topic on the show today resonates with you, it is highly encouraged that you reach out to a mental health professional to receive counseling support. Be empowered to be aware, trust yourself, and break from a relationship with a narcissist. You deserve a healthy relationship filled with love and peace! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Do you consider yourself happy? When was the last time you checked in with yourself to assess your level of contentment with life? Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC provides strategies and techniques that people who identify as happy practice (all backed by research!). Being happy and finding your happy can take work, but it IS possible with the help of creating daily habits and practices. You are worthy of happiness! Be empowered to create habits in YOUR life that cultivate and set a foundation for feeling happier and more content in your life. Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Struggle with trying to be perfect? Look perfect? Do everything perfectly? Perfectionism is real and can cause you to struggle with being vulnerable or even ask for help for fear of being viewed as a failure. Today on Living Freely, listen in as Rachel Ann Dine, LPC shares a quick self assessment to understand the traits of perfectionism, guideposts from Brene Brown's book, The Gifts of Imperfection to start letting perfectionism go, and ways you can ask for help + recognizing mental barriers that may arise and keep you from asking help. Being perfect is a myth. It's imperfection that makes you human and allows love to grow! Be your #perfectlyimperfect self! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

We all experience shame from time to time. But did you know shame can become toxic? How about the difference between guilt and shame and how they each can help or harm self-worth? Today on Living Freely, listen in as Rachel Ann Dine, LPC defines what shame is, when it becomes toxic, and how to recognize if you are carrying shame around + how to start letting it go. Be empowered to be self-compassionate (because hint: it's the antidote to shame)! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

We all have a body, but is your relationship with your body positive or negative? Messages about how we "should" look and body image can start at a very early age, but sometimes those messages are negative and can be lasting into adulthood. Today on Living Freely, Rachel Ann Dine, LPC is sharing what body image is, how a negative body image develops can be harmful, body positivity, and how can you cultivate a more positive body image. Be empowered to celebrate yourself for all of the unique traits you bring to the world. You are so much more than the way you look and today (and always!) we empower you to have a positive view of you! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Comparing ourselves to others is largely in part, a normal part of human existence. BUT, if not monitored and feelings of jealousy enter the scene, can cause anxiety, depression, and feelings that "you're not enough". Today on Living Freely podcast, Rachel Ann Dine, LPC is talking all about what the comparison trap is, ways to self-assess if you're engaging in comparison thinking, and strategies to regain focus + stop comparing. Be empowered to embrace and honor your unique self and know you are one of a kind! Want to learn more about what Norfolk Public Library is offering? Visit their website: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Tragic events can happen in life. These events can be traumatic for the person experiencing them without a doubt. There are ways to work through and deal with trauma in a way that feels good to you. Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC provides information on two types of trauma: Little T and Big T, what PTSD is, and strategies for mindset + managing symptoms of trauma and even validating yourself. Be empowered to know there is help available and you are able to work through traumatic events. Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Feeling more self-confident is a journey, not a final destination! It's a process that involves careful attendance to your needs and thoughts. Listen in to Living Freely as Rachel Ann Dine, LPC shares strategies for living more self-confident and breaking down that myth that to be self-confident is arrogant. You are allowed to not tolerate less than what you deserve in life-which just one of MANY positive benefits of being more self-confident! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Is what you're carrying around emotionally worth the weight? Sometimes it can be so easy to hold onto past negative experiences with people, places, and things that negative thoughts become a part of our daily mindset. What would it be like to forgive (for your own well-being) and let go? Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC shares ways self-limiting beliefs can cause us to hold onto things that ultimately hold us back and ways you can start to let go of the past to move forward. Be empowered to pick and choose what you hold onto for your own sense of healing and well-being! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Validation is a powerful way to help others (and yourself) feel important, seen, and heard. Being able to validate often times increases confidence in self and emotional intimacy in your relationships. Listen to Living Freely Podcast today as Rachel Ann Dine, LPC talks ways to start validating yourself, why self-validation is the MOST important for self-confidence, and ways you can be validating in your relationships with others. Be empowered to validate yourself and your emotions! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Fear will almost always hold you back if you allow it to. The experience of fear is a common human emotion, but there is a big difference in acknowledging when in comes up versus allowing it to prevent you from taking action. You can also learn from the fears you have! Listen in today as Rachel Ann Dine, LPC identifies the top 10 most common fears, talks signs fear may be holding you back, and ways you can challenge + overcome fearful thinking. Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

What kind of communicator are you? Communicating needs is vital for mental and emotional wellness. We know how important it is to be able to state needs to feel safe and secure emotionally in life-but sometimes the process to be more assertive can be difficult. Listen in to Living Freely today as Rachel Ann Dine, LPC breaks down the four different types of communication, how to be more assertive, and why being assertive is SO important for living life well. Be empowered to communicate openly and always know, your needs DO matter! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Motivation to achieve goals in life can ebb and flow! However, there are some key practices you can implement to establish and maintain a consistent level of motivation to be a more content version of yourself. Listen in to Living Freely as Rachel Ann Dine, LPC talks about the science behind motivation, understanding your WHY, and 27 tips for motivating yourself. Be empowered to achieve what you want in life and stay motivated along the way! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Self-love. If you are into wellness, there is a great chance you have heard this term before. But what is self-love and why is it so important? Does it mean you are being arrogant or conceited? In short, NO. Self love is a foundation for our relationship with self and others to thrive and grow. Listen in to Living Freely as Rachel Ann Dine, Licensed Professional Counselor shares a quick assessment to self-assess where you are in living the self-love lifestyle, realistic definitions of self-love, and strategies for practicing self-love. Be empowered to choose YOU and love YOU! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Deciding to divorce or end a relationship can be a complex situation with many emotions involved. While the process can be painful, there are ways you can help yourself through the end of a relationship. Listen in to Living Freely today as Rachel Ann Dine, LPC shares the stages of grief that can occur after a relationship, recreating your identity after the relationship, and tips for wellness and recovery. Be empowered to love yourself and take care of yourself before, during, and after a divorce/end of a relationship! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Humans are biologically hardwired to want connection and love, but what happens when the person you love starts displaying toxic traits? How do you know what to look for? Sometimes this display of traits can be slow and happen over time which can be confusing for the person on the receiving end. Listen in to Living Freely today as Rachel Ann Dine, LPC shares what toxic traits look like, how they can surface in a romantic relationship, and understanding what needs to be present for the relationship to be salvageable (if you recognize these traits). Be empowered to choose love that makes you feel safe, secure, and supported. You are so deserving. Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com For more information on domestic violence and confidential support 24/7/365, visit: https://www.thehotline.org/

Burn-out. Feelings of fatigue, overwhelm, even disinterest in people and activities you used to love. Ever felt this human experience at some point or another?! Our guess is quite possibly, yes, because burn-out and compassion fatigue are real phenomenon's that occur. Listen in to Living Freely Podcast today as Rachel Ann Dine, LPC reviews the psychology behind the development of burn-out, how to recognize signs + symptoms, and realistic ways to nurture yourself and prevent habitual burn-out from occurring. Be empowered to live well, be well, and choose to care for yourself! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Change is inevitable. Just when you feel you have found balance or equilibrium in life, it's not unlikely that something or someone may come around and cause you to have to adapt to change! Listen in today as Rachel Ann Dine, LPC talks on realistic strategies for navigating change as well as the psychology behind the stages of change + how we as humans deal with change. Be empowered to focus on what is in your control when change arises and learn to navigate change effectively! Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Sometimes considering making healthy changes can feel overwhelming, especially if you feel you have little control in your life! Listen in to Living Freely today as LPC, Rachel Ann Dine talks all about mindset + motivation and how to make healthy changes (big or small!) in your life. Hear about how to not let life difficulty's cause inaction, but propel you forward to being a healthy version of yourself. Be empowered to care for yourself because YOU DESERVE to feel well physically, mentally, and emotionally. Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com

Welcome to Season 2 of Living Freely! We are so excited to be back with more down to earth episodes on creating wellness in your life! On today's show, Rachel Ann Dine, LPC is sharing strategies to help you learn how to manage disappointment (as it relates to COVID 19 and life in general), embracing and learning from life versus allowing it to cause a defeated attitude, and strategies for mentally reframing negative situations. Feeling disappointed is a part of life and if you have been experiencing disappointments lately (despite the fact we have entered into a new year), you are NOT alone. Learn how and be empowered to understand the emotions that may be coming up for you and realize you CAN get through it. Want to learn more about what Norfolk Public Library is offering? Visit their website to see events and other podcast episodes: https://www.norfolkpubliclibrary.org/ Want to connect with our host, Rachel Ann Dine? Listen to her podcast, The Three L's (on all major streaming platforms) or here: http://anchor.fm/rachel-ann-dine Connect with her on Instagram for more inspiration and empowerment: www.instagram.com/rachelanndinecounseling To find a mental health provider in your area, visit: www.psychologytoday.com